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A guide for Indigo, Crystal, Star and Rainbow Children
 The angels urge you to care for your physical body. You are asked to eat healthful foods, to exercise regularly, and
to avoid toxins.Welcome cooks for the
Crystal and Indigo children! It's important that these children eat healthy and clean
foods.
Less sugar is best. Woven through out this entire website are great ideas for
recipes for your children. We hope that you will be able to download many of our recipes for your child. Hopefully you
will understand more and more what your child actually needs to fuel and grow their precious body.
.
PEANUT GINGER TOFU
Ingredients
- 5 tablespoon(s) water
- 4 tablespoon(s) smooth natural peanut butter
- 1 tablespoon(s) rice vinegar (see Ingredient note),
or white vinegar
- 2 teaspoon(s) reduced-sodium soy sauce
- 2 teaspoon(s) honey
- 2 teaspoon(s) minced ginger
- 2 clove(s) garlic, minced
- 14 ounce(s) extra-firm tofu, preferably water-packed
- 2 teaspoon(s) extra-virgin olive oil
- 4 cup(s) baby spinach (6 ounces)
- 1 1/2 cup(s) sliced mushrooms (4 ounces)
- 4 scallions, sliced (1 cup)
- To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger
and garlic in a small bowl.
- To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick
slabs. Coarsely crumble each slice into smaller, uneven pieces.
- Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring,
until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring
occasionally, until all sides are golden brown, 5 to 7 minutes more.
- Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are
just cooked, 1 to 2 minutes more.
Order This to Sleep Better
By RealAge
The meal you choose tonight could mean the difference between counting sheep and getting some serious shut-eye.
So order the salmon.
In her new book Eat Your Way to Happiness, Elizabeth Somer, RD, explains how nutrients in salmon, as well as in beans, yogurt, and spinach, could help make you
a more satisfied sleeper.
Salmon
The healthy fats in this fish (namely docosahexaenoic acid, or DHA for short) may boost levels
of the sleep-regulating hormone melatonin. Eating at home? Try this quick and easy Lemony Lentil Salad with Salmon recipe.
Beans
Beans and other legumes provide a nice sampling of B vitamins, including B6, B12, and folic acid,
all of which help the body regulate sleep cycles and produce relaxing serotonin. In fact, studies have shown that boosting
B vitamins may help people with insomnia. Try this Zesty Bean Dip and Chips recipe.
Low-Fat Yogurt
Yogurt is a good source of calcium and magnesium -- two important sleep-supporting minerals
that together help you fall asleep faster and ratchet up your deep-sleep time. And skimping on both may lead to muscle cramps,
higher stress levels, and worse sleep.
Spinach
Dark leafy greens are a great source of iron -- a nutrient that may help protect against the
sleep robber known as restless legs syndrome. Could you have this condition?
Vegetarian Chili
Serves 4
Chipotle chiles, which are simply smoked jalapeños, flavor this vegetarian chili. Serve bowls of the smoky stuff with squares
of warm cornbread on the side to crumble on top. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.
Ingredients
2 tablespoons canola oil*
1/2 cup chopped yellow onion
1/2 cup chopped carrot
1 1/2 cups frozen bell peppers*
1 (1-ounce) package chili seasoning mix
1 to 3 tablespoons finely chopped chipotle peppers in adobo
1 (28-ounce)
can diced tomatoes, with their liquid*
1 (15-ounce) can kidney beans, drained*
1 (15-ounce) can black beans, drained*
Chopped green onions (optional)
Sour cream (optional)
Grated cheese (optional)
Method
Heat oil in a large pot over medium heat. Add onions and carrots and cook, stirring occasionally, about 3 minutes. Add
peppers and continue cooking until warmed through. Stir in seasoning mix and chipotles, then add tomatoes, beans and 1 cup
water. Gently simmer over low heat, uncovered, for 30 minutes. Ladle chili into individual bowls and garnish with green onions,
sour cream or cheese, if you like.
Nutrition
Per serving (about 19oz/533g-wt.): 390 calories (90 from fat), 10g total fat, 1.5g saturated fat, 5mg cholesterol, 900mg
sodium, 56g total carbohydrate (18g dietary fiber, 11g sugar), 17g protein
CORN BREAD
Ingredients
1 tablespoon butter
1 cup unbleached pastry flour
1/2 teaspoon baking soda
1 1/2 teaspoon baking powder
1
teaspoon salt
3/4 cup yellow cornmeal
1 cup buttermilk
2 eggs
1 tablespoon honey
4 tablespoons melted
butter, more for the baking dish
Method
Preheat oven to 350°F and butter an 8-inch-square baking pan. Sift together flour, baking soda, baking powder, salt and
cornmeal in a bowl. Set aside. In a small bowl, whisk buttermilk with eggs and honey. Whisk in melted butter. Mix wet ingredients
with the dry until just combined. Pour batter into the pan. Bake 30 minutes until golden.
Nutrition
Per serving (about 3oz/75g-wt.): 190 calories (70 from fat), 8g total fat, 4.5g saturated fat, 65mg cholesterol, 450mg
sodium, 23g total carbohydrate (1g dietary fiber, 4g sugar), 5g protein
CREAMY BLACK BEAN SOUP
Serves 4
Garnish this thick, velvety soup with an extra dollop of sour cream and pinch of chopped fresh thyme, if you like.
Ingredients
2 tablespoons 365 Everyday Value Herbes de Provence Vinaigrette, or other bottled vinaigrette
3 carrots, chopped
2
bunches green onions, thinly sliced, divided
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
1/3 cup
lowfat sour cream
Salt and ground black pepper to taste
Method
Heat vinaigrette in a medium pot over medium high heat. Add carrots and two-thirds of the green onions and cook, stirring
occasionally, until softened and lightly caramelized, 8 to 10 minutes. Add beans, 3 cups water, salt and pepper and bring
to a boil. Reduce heat, cover and simmer until carrots are tender, 12 to 14 minutes more. Working in batches, carefully transfer
contents of pot to a blender and puree until smooth. Return soup to pot and heat over medium low heat until hot throughout.
Stir in sour cream, salt and pepper and serve, garnished with remaining green onions.
Nutrition
Per serving (about 12oz/342g-wt.): 270 calories (60 from fat), 7g total fat, 2g saturated fat, 10mg cholesterol, 440mg
sodium, 41g total carbohydrate (14g dietary fiber, 6g sugar), 14g protein
CINNAMON PEAR COMPOTE
Serves 4 to 6
A bowl of ice cream will be much improved with a bit of this sweet pear compote spooned over the top. Or to prove that
it's not just for dessert, try spreading some on a sandwich with roasted pork loin, crisp lettuce and Dijon mustard.
Ingredients
2 ripe but firm pears, peeled, cored and chopped
1/4 cup seedless raisins
1/3 cup apple juice
1/4 teaspoon
ground cinnamon
Pinch of ground nutmeg
2 teaspoons butter (optional)
1 tablespoon apple cider vinegar or red wine
vinegar
Salt and pepper to taste
Method
Put pears, raisins, juice, cinnamon, nutmeg and butter into a small pot and cook over medium heat, stirring occasionally,
for about 10 minutes.
Add vinegar, salt and pepper and continue to cook until juice is thickened and pears just begin
to fall apart, about 5 minutes more. Set aside to let cool for 5 minutes, then serve.
Nutrition
Per serving (about 4oz/100g-wt.): 90 calories (15 from fat), 1.5g total fat, 1g saturated fat, 5mg cholesterol, 240mg sodium,
19g total carbohydrate (3g dietary fiber, 14g sugar), 1g protein
Aloo Palak (Spinach and Potatoes)
Serves 4
- 2 10-oz. pkgs. frozen spinach, thawed and drained, liquid reserved
- 2 medium potatoes, cut into 1/2-inch cubes (3 cups)
- 2 Tbs. garlic powder
- 2 Tbs. curry powder
- 1 tsp. ground cumin
- 1 tsp. salt
- 3/4 cup light coconut milk
Directions
1. Preheat oven to 425°F. Stir together spinach, 3/4 cup spinach liquid, potatoes, garlic powder, curry powder, cumin,
and salt in 9-inch square baking dish. Cover with foil, and bake 45 minutes.
2. Remove from oven. Stir in coconut milk,
and transfer to serving bowl.
Health-Happy Apples
HOW AN APPLE A DAY CAN KEEP THE DOCTOR AWAY
Reach for the right apple to get ahead of the nutrition game.
Researchers
recently assessed the antioxidant capacity of eight different apple varieties and found Red Delicious apples to be highest
in two powerful flavonoids, epicatechin and procyanidin. These flavonoids are especially abundant in apple peels, so wash
them well and eat the skins.
All apples pack a health punch, regardless of variety. Although much of the nutritional
punch of apples is found in the skin, certain nutrients reside in the flesh, too. In recent studies, researchers found two
powerful flavonoids in Red Delicious apples, but they were mainly in the skins. Another compound with strong antioxidant activity
-- hydroxycinnamic acid -- was found in the flesh. Two phenols found in the apples, epicatechins and procyanidins, have superior
antioxidant capacity and may help reduce the risk of heart disease, cancer, and other conditions. Before you eat your apple,
wash it thoroughly under running water with a vegetable brush to remove wax and contaminants.
It's fall and the apples are being harvested as I write these recipes, apples are very healthy
and although we have a need to peel apples for our children it is much better to leave the peeling on, that's where so many
nutrients live....buy organic, wash those apples well and slice then very thin with the peel on and see if your child will
like them just as much!
BAKED APPLES stuffed with cranberries
Ingredients
2 Granny Smith apples
1 tablespoon butter
1 cup fresh or frozen and thawed cranberries
2
tablespoons honey
1/4 teaspoon ground cardamom
6 dates, pitted and chopped
Zest and juice of 1 orange
2 tablespoons
roasted almonds, roughly chopped
Method
Preheat oven to 400°F. Cut 1/2 inch off the top of the apples and reserve tops. Use a paring knife
or spoon to hollow out the apples, leaving about a 1/2-inch-thick wall and base. Set aside. Melt butter in a large skillet
over medium heat. Add cranberries, honey, cardamom, dates and orange juice and zest and cook until cranberries begin to collapse
and liquid thickens, 3 to 4 minutes. Stir in almonds.
Spoon cranberry mixture into apples then replace the apple tops.
Put into a small baking dish filled with 1/4 inch water, cover with foil and bake until tender, 15 to 30 minutes (depending
on apples). Uncover, carefully pour off the water and continue baking until very tender and golden, 10 to 15 minutes more.
Nutrition
Per serving (about 9oz/264g-wt.): 320 calories (80 from fat), 9g total fat, 4g saturated fat, 15mg
cholesterol, 0mg sodium, 64g total carbohydrate (9g dietary fiber, 50g sugar), 3g protein
| One of my famous salads |
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| photo by: Vimala |
This is a photo of one of my famous salads! ORGANIC of course!
It is made of all baby herb greens, which all have different flavors and are delicious.
I grate carrots so they are easily chewed, chop the tomatoes and dice a little red
bell pepper.
Sprinkle with grated cheese.
Spritzer olive oil and red wine vinegar.
Salt and Pepper. It's great.
VIMALA'S SLAW
Remember everything ORGANIC...this slaw I call the cancer fighter:
In a food processor chop finely each ingredient individually and place in a large mixing bowl.
1/2 Cabbage(white)
3 Carrots
1/4 Sweet Onion
1/2 Sweet Red Bell Pepper
Add to combined chopped veggies
1/3 Cup Balsmaic Vinegar
1/2 Cup Olive Oil
2 Tablespoon Honey
1/4 Cup crumbled Blue Cheese
Salt and Pepper to taste
Mix well, tumbling with a fork over and over. Cover, put in the Fridge let set for a least two hours before
serving. This slaw doesn't last....every one loves it and eats it up and orders more. ENJOY.
Mediterranean Potato Salad
Created by Loma Linda University
Ingredients:
Serves 12
- 4 pounds red potatoes
- 3 cloves chopped garlic
- 1/4 cup fresh-squeezed lemon juice
- 1/4 cup olive oil
- 1/4 cup chopped Italian parsley
- Salt to taste
Boil potatoes for 15 to 20 minutes. Mix all ingredients. Pour over peeled/cubed potatoes.
Mix and enjoy.
Nutritional Information:162 calories, 5 grams fat, 3
grams protein, 28 grams carbohydrates, 2 grams dietary fiber, 0 milligrams cholesterol, 10 milligrams sodium
When I was a little girl my family had Holiday Foods traditions. My great aunt had a special fruit salad that she
only made for Thanksgiving and Christmas. Having oranges during the winter was a very special treat for us. In
fact, rather "Santa" would put walnuts and oranges in our stockings.
Coconut Ambrosia
Ingredients
3/4 cup light or regular coconut milk
3 tablespoons sugar
1/4 teaspoon vanilla extract
1 teaspoon tangerine
or orange zest
1/2 cup roughly chopped toasted walnuts
1/2 cup mini marshmallows (optional)
1 apple, cored, seeded
and cut into 1/4-inch thick slices
1 tablespoon lemon juice
3 to 4 tangerines, peels and pith removed, roughly chopped
2 to 3 large oranges, peels and pith removed, roughly chopped
2 tablespoons roughly grated coconut, toasted
Method
In a large bowl, whisk together coconut milk, sugar and vanilla until smooth. Stir in zest then toss in walnuts and marshmallows
if using. Toss apples with lemon juice, then add to bowl with coconut milk mixture. Add tangerines and oranges and toss gently
to coat. Cover and chill for at least 1 hour, then garnish with coconut and serve cold.
Nutrition
Per serving (about 7oz/203g-wt.): 200 calories (80 from fat), 9g total fat, 2.5g saturated fat, 0mg cholesterol, 5mg sodium,
31g total carbohydrate (4g dietary fiber, 24g sugar), 4g protein
Vegan and Vegetarian Recipes from Oprah's website
Created by Loma Linda University
Located about 60 miles east of Los Angeles, Loma Linda, California, is home to the longest-living Americans. What's their
secret? Because of the tenets of their religious faith, many residents of Loma Linda keep strict vegan diets.
Veganism
means that they don't eat any animal products—no meat, milk or dairy.
So what do they eat? Try one of these recipes
developed by Loma Linda University.
Stress-Reducing Foods:
- Foods rich in vitamin B: These include clams, lentils, chickpeas and quinoa. Foods high
in vitamin B have a calming effect on the body, helping to melt away feelings of stress and anxiety and enhance your mood.
- Papayas: Fruits and vegetables with orange and yellow pigments are generally going to contribute
vitamins A and C, as well as folate, which helps enhance the mood, Dr. Ro says.
- Red bell peppers: These contain vitamins A and C and folate, which help give you more energy and
repair cell damage caused by stress.
- Basil and arugula: These stress-reducing herbs are a great source of folate and add great flavor
to healthy dishes.
- Sunflower seeds: These contain vitamin E and folate to enhance your mood.
Foods
to Avoid:
- Caffeinated beverages: Caffeine can cause anxiety and raise stress hormone levels, Dr. Ro says.
- Trans fatty acids: Found in sweets like cakes, pies and cookies, trans fats compromise the immune
system, which causes more stress on the body and also increases your risk for heart disease.
- Sugar: Sugar causes spikes in blood sugar levels, which robs your adrenal glands of their ability
to control stress hormones and protect the body against stress.
- Alcohol: Excessive alcohol consumption adds more sugar to your diet and, again, is harmful to the
adrenal glands, which protect you against stress. "You might want to put the cork back in the Burgundy [when you are under
stress]," Dr. Ro says.
Dr. Perricone's 10 Superfoods
From OPRAH'S WEBSITE
Of course, there are more than just 10 "superfoods." In fact, just about every brightly colored fruit and vegetable
fits the category of a superfood, as do nuts, beans, seeds and aromatic and brightly colored herbs and spices. The beneficial
properties of each one of these superfoods could fill an entire book. The 10 featured here were chosen because of their
direct link to the Brain-Beauty Connection. These foods (listed here in alphabetical order) are rich in either the Essential
Fatty Acids (EFAs), antioxidants or fiber, and as in the case of açaí—all three! In addition, we have included
foods that have been proven to lower or help regulate blood sugar levels—an extremely important factor for all of those
concerned with slowing the aging process and preventing diabetes, obesity, wrinkles and a host of degenerative diseases. Learn
More About Dr. Perricone's Superfoods:
Health BenefitsAlthough many of these foods have reported medical benefits, remember at all times
that if you have any type of health problem or physical symptom, do not self-diagnose or self-medicate—even if
with a food or herb. Trust your medical professional first and foremost in this department. However, the 10 foods included
here do have incredible health benefits. Listed below are just some of the reasons to include these foods in your diet—every
day:
- Prevent or reduce inflammation
- Help regulate metabolism and burn body fat
- Lower total cholesterol
- Lower blood pressure
- Help protect against heart disease
- Help protect against cancer
- Help protect organs from toxins
- Promote digestive health
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CORN AND BLACK BEAN SALAD
|
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Ingredients
| 1/2 |
bag (16-oz size) Cascadian Farm® frozen organic sweet corn (1 3/4 cups) |
| 2 |
cans (14.5 oz each) Muir Glen® organic plain or fire roasted diced tomatoes, drained |
| 1/2 |
cup canned black beans, drained, rinsed |
| 1/4 |
cup chopped red onion |
| 3 |
tablespoons chopped fresh cilantro |
| 2 |
tablespoons fresh lime juice |
| 1 |
tablespoon vegetable oil |
| 1/2 |
teaspoon coarse salt (kosher or sea salt) |
| 1/2 |
teaspoon ground cumin |
| 1/4 |
teaspoon pepper |
| 1 |
clove garlic, finely chopped |
| 1 |
avocado, pitted, peeled and chopped |
Preparation Directions
| 1. |
Cook corn as directed on bag. Rinse with cold water; drain. |
| 2. |
Stir together corn and remaining ingredients except avocado. Refrigerate until ready to serve, at least
1 hour. |
| 3. |
Stir in avocado just before serving. |
| No
change. |
| Spoon this colorful salad into Bibb lettuce leaves and garnish with fresh sprigs of cilantro. | |
We recommend using organic ingredients where available. For more information see Why Go Organic?
| 2006 © and ®/™ of Small Planet Foods, Inc. | |
Kay and I were speaking long distance yesterday. She lives in warm Northwestern Florida She was describing
her Fig Trees and telling me that Michael was planting other fruit trees in the garden while we spoke. She told me that
her Fig Preserve Recipe had lemon peel in it. "Would you like lemon peel in your fig preserves? she asked. "Oh
yes, that sounds tasty, I said." So, I decided to begin my first online AMRIT page with FIGS.
Figs
Figs, Ficus carica, come in hundreds of varieties, shapes, sizes and colors, all of them delicious
and borne by trees descended from a wild tree, the caprifig, sometimes called the goat fig. First cultivated in Egypt or Arabia
between 4000 and 3000 BCE, figs are now grown in Asia Minor, the warm, dry climates of the Mediterranean basin, some areas
of South America and in the southern United States from the Carolinas to Texas to California.
Southern California produces most of the figs in North America and most of those are of two varieties:
Mission and Calimyrna. Mission figs, as the name suggests, were established by Spanish missionaries who came up from Mexico
in the 18th century. Calimyrna, a renaming of the Smyrna fig from Turkey, arrived in the 19th century. Other varieties are
available in both fresh and dried versions. Because they are highly perishable, fresh figs are a rarity in supermarkets, even
in areas where they are grown. Canned and bottled figs are more widely available, but dried figs are the norm in most areas.
Characteristics vary widely between varieties. Here are a few of the most common:
- Mission — soft and tender flesh that ranges from pale to dark pink with black or dark purple
skin. Good flavor.
- Calimyrna — firmer and slightly chewy flesh, amber to light red with a nutty flavor. Skins range
from greenish-yellow to gold.
- Celeste — grown in the southeastern US. The flesh is sweet and moist and ranges in color from
amber to rose. Skins are an attractive violet/bronze.
- Brown Turkey — large, the flesh is amber with pink tones and has a mild flavor. The skin is
coppery brown with purple mottling.
- Adriatic — pinkish-tan flesh with light green skin, used for filling in commercially made fig
bars.
- Other varieties include White Adriatic, Bourjassotte, Italian Dottato (Kadota in the US), and Brunswick
(Magnolia in Texas).
Long associated with Mediterranean cuisines, figs complement many foods from that region, including
onions, garlic, peppers and anchovies. They pair well with salted and smoked meats such as ham and turkey — the Italian
tradition of serving figs with prosciutto goes back to the Roman Empire. Grilled figs are especially delicious with pork,
chicken or lamb and can be served as dessert topped with vanilla ice cream, crème fraiche or mascarpone. Nutritionally, figs
are a good source of potassium, manganese and dietary fiber. from: www.wholefoodsmarket.com
Hempseed Blueberry Corn Muffins
Vegetarian
These corn muffins are mildly sweet with a rich corn flavor, a great addition to any brunch menu. Hempseeds add omega-3
fatty acids and fiber.
Makes 12 muffins
- 2/3 cup cornmeal
- 2/3 cup all-purpose flour
- 1/2 cup hempseeds
- 2 teaspoons baking powder
- 1/4 teaspoon baking soda
- 1/2 teaspoon salt
- 2 eggs
- 1/2 cup lowfat milk
- 1/3 cup honey
- 1 teaspoon vanilla extract
- 3 tablespoons melted butter
- 1/2 cup fresh or frozen blueberries
Preheat oven to 425°F and grease a 12-cup muffin tin. In a large bowl, whisk together cornmeal, flour, hempseeds, baking
powder, baking soda and salt. In another bowl, whisk together eggs, milk, honey and vanilla. Pour egg mixture into flour mixture
and stir until just combined. Stir in melted butter and blueberries. Spoon batter into prepared muffin tin and bake for 12
to 15 minutes, until tops are golden and a toothpick inserted in the center of a muffin comes out clean. Serve hot or at room
temperature.
Nutrition Info
Per serving (1 muffin/57g-wt.): 150 calories (60 from fat), 7g total fat, 2.5g saturated fat, 5g protein, 19g total carbohydrate
(1g dietary fiber, 8g sugar), 45mg cholesterol, 105mg sodium
Antipasto Skewers
Serves 24
- 24 artichoke hearts, quartered
- 8 ounces Italian Vinaigrette
- 8 large fresh basil leaves
- 4 ounces roasted garlic oil
- 1/4 teaspoon sea salt
- 1/2 teaspoon coarsely ground black pepper
- 48 bocconcini (small mozzarella balls)
- 3 whole grilled or sautéed portabella mushrooms
- 3 roasted red peppers
- 3 roasted yellow peppers
- 24 6-inch wooden skewers
Marinate artichoke hearts in the vinaigrette. Julienne basil, setting aside a portion for garnish. Mix the rest with roasted
garlic oil, salt and pepper. Toss this mixture with the mozzarella.
Cut portabella mushroom into eighths. Cut the roasted peppers into 1" pieces (all of the above can be done a day ahead).
On the skewer, thread a mozzarella ball, followed by a piece of red pepper, portabella, mozzarella, yellow pepper and artichoke
(the skewers can be prepared 3 hours in advance).
Place the skewers in a wide-mouthed jar or other decorative container. Sprinkle cracked pepper and basil over skewers.
You can also add one or all of the following ingredients: salami, pepperoni, provolone cheese, tomato and olives.
Nutrition Info
Per Serving (1 skewer): 190 calories, 12g protein, 14g fat (8g saturated), 45mg cholesterol, 6g carbohydrates, 2g fiber,
3g sugars, 340mg sodium
Grilled Peppers with Herbed Feta Cheese
Gluten-Free, Vegetarian
Grilling peppers brings out their natural sweetness, making a delightful complement for tangy goat cheese and fresh basil.
An assortment of grilled appetizers starts your celebration with a tasty bang.
Serves 8 as an appetizer
- 1 yellow pepper
- 1 red pepper
- 1 tablespoon extra virgin olive oil
- Salt and freshly ground black pepper to taste
- 1 (5.5 ounce) package feta cheese with herbs and garlic
- 2 tablespoons slivered fresh basil leaves
Cut tops off peppers and scoop out insides. Cut each pepper into 4 pieces for a total of 8 pieces. In a bowl, toss the
pepper pieces with olive oil, salt and pepper. Heat a grill to medium. Grill peppers for 5 minutes on each side. Remove and
spread each piece with feta cheese. Top with slivered fresh basil.
Nutrition Info
Per serving (46g-wt.): 100 calories (70 from fat), 8g total fat, 4.5g saturated fat, 5g protein, 3g total carbohydrate
(0g dietary fiber, 0g sugar), 15mg cholesterol, 250mg sodium
Simple Spinach Salad with Figs and Feta
Vegetarian
If you like, broil or grill the figs—the sugars on their surface become caramelized, making the sweet flavors more
accessible to the palate by warming them. The crunch of toasted pecans balances the creaminess of the feta.
Serves 2
- 5 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon garlic, minced
- 1/4 teaspoon honey
- 1/8 teaspoon freshly ground black pepper
- 8 fresh figs, cut in half lengthwise
- 1 pound fresh spinach, washed with stems removed
- 1 yellow bell pepper, julienne
- 1/2 cup red onion, julienne
- 1/4 cup crumbled feta cheese
- 1/4 cup pecan pieces, toasted
Combine 4 tablespoons olive oil, lemon juice, garlic, honey and black pepper to make the dressing. Set aside. Toss spinach,
bell pepper and red onion with dressing. Divide onto four plates. Sprinkle each salad with feta and pecans. Place four pieces
of fig on each plate and serve.
Nutrition Info
Per Serving (572g-wt.): 620 calories (400 from fat), 44g total fat, 8g saturated fat, 13g dietary fiber, 13g protein, 51g
carbohydrate, 15mg cholesterol, 390mg sodium
Enter subhe
If someone other than me has written an article, I'll be sure to include a byline at the bottom.
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HAVE YOU STARTED BUYING ORGANICS?
Recipe from SUSUN WEED's book, BREAST CANCER? BREAST HEALTH.
CHIPOTLE ORANGE BLACK BEANS
1 small yellow onion, chopped
2 cloves garlic, finely chopped
2 teaspoons canola oil
1 (15-ounce) can black
beans, rinsed and drained
1 teaspoon chopped chipotle peppers in adobo (plus more to taste)
Juice and zest of 1 orange
Salt and pepper to taste
2 tablespoons chopped cilantro
2 tablespoons crumbled queso fresco
Method
Heat oil in a medium saucepan over medium heat. Sauté onions and garlic until soft, about 4 minutes. Add beans and cook
3 to 4 minutes. Stir in chipotles and orange juice and zest. Cook 1 minute longer. Add salt and pepper to taste. Serve garnished
with cilantro and queso fresco. Add some whole wheat tortillas and a fresh green garden salad,you have a meal in less
than 30minutes.
Nutrition
Per serving (about 3oz/107g-wt.): 90 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 450mg sodium,
14g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein
Cuban Style Black Beans & Rice
Dairy-Free, Gluten-Free, Vegan
Try this easy-to-follow recipe and enjoy one of Cuba's most famous plates. Full of protein and flavor, Cuban-style black
beans serve as a meal in themselves, or as a delicious side dish. By dry roasting the brown rice, you will enhance its flavor
and increase its natural sweetness. Serve as a main course or side dish.
Serves 4–6
For the Brown Rice
- 2 cups brown rice
- 4 cups spring water
- 1/2 teaspoon sea salt
For the Black Beans
- 1 tablespoon olive oil
- 1 large onion, chopped
- 1 red bell pepper, chopped
- 5 cloves garlic, minced
- 1/2 teaspoon chili powder
- 1 can (14.5 ounce) diced tomatoes with their liquid
- 3 cups (cooked) black beans, drained
- sea salt, to taste
- ground pepper, to taste
- chopped, fresh cilantro as a garnish, optional
- 1 lime, cut in 4–6 wedges for garnish, optional
Place rice in a strainer and rinse under cool running water. Heat a stainless steel or cast iron skillet over low heat
and add rice. Dry roast the rice for 3 minutes, stirring occasitonally, until rice is dry and aromatic.
Place the roasted rice in a pot. Add the water and salt and cover with a lid. Bring to a boil. Lower heat and simmer for
1 hour, or until the water is absorbed and rice is tender. Remove from heat. For fluffier rice, after the rice comes to a
boil, place it in a covered casserole dish and place in a preheated 225°F oven for one hour.
Meanwhile, heat a large skillet over medium high heat. When pan is hot, add olive oil. Add the onion and sauté for 2 to
3 minutes. Add the bell pepper, garlic and chili powder. Continue to sauté for 2 more minutes. Reduce heat to low, add diced
tomatoes and simmer, uncovered, 15 minutes. Add beans and simmer 5 minutes longer to heat through. Taste and adjust seasoning
with salt and pepper.
Serve beans over brown rice with cilantro and lime wedges.
Nutrition Information
for 6 servings
Per serving (About 15oz/441g-wt.): 360 calories (40 from fat), 4.5g total fat, 0.5g saturated fat, 11g protein, 70g total
carbohydrate (9g dietary fiber, 5g sugar), 0mg cholesterol, 830mg sodium
The visiting season has opened for us here at the Lake. Friends are out traveling to and from and we are a stopping
place between there and home again. We look forward to this season, for friends come and share time at our table sharing
stories and good foods.
BREAKFAST
Orange Juice
Organic Coffee from the Pacific Rim
Everything Bagels with butter or cream cheese
Jellies and Honey
Blueberry Muffins
Turkey Sausage
Morningstar Veggie Bacon
LUNCH
Basmati Rice and Dahl
Most everyone who has a chance to taste my Rice and Dahl will want to know my recipe. The thing about being a creative
cook is this....use what you have on hand. That makes every dish and recipe uniquely different. Tom and Tripp will always
ask me, "do you remember how to make this? It's great!" This is one of those recipes.
So I said yesterday, "well the first thing I did was go down to the dock and spend an hour in the full morning sunshine,
throw a line in for fishing with Snoopy my dog, walked on the beach, found another arrow head and move some stones around
in my medicine wheel, said some prayers then I came up to the kitchen and began my recipe. I think the way we feel when
we are preparing a meal very much effects the taste of that meal.
First I started my Basmati Rice. I bring it up to a boil, cover it and then put the temp on low for about 20minutes,
then I turn the fire off completely.
Second, I put my yellow split peas and water about 3 to 1 in my pressure cooker, add some coconut fat, from the coconut
milk, add a teaspoon of curry and a pinch of chili powder, put the top on, bring it up to pressure, then lower the heat.
While my rice and split peas are cooking I then begin preparing the cubed potatoes, minced onions, minced garlic, minced
fresh cilantro.
I add a couple of tablespoons of olive oil to a caste iron skillit, and a couple of tablespoons of the coconut fat, get
it really hot and put my potatoes in the oils, browning them on all sides. I then add the onions and mix those in adding
another teaspoon of curry powder and coriander power, sea salt and a bit of cayeneen pepper. Cooking on med low heat
until it's time to add the minced garlic and fresh cilantro. By this time the rice is cooked and I can turn the pressure
cooker off and let the pressure come down. I then crack the seal of the pressure cooker and open it up, stirring to
make sure all my peas have melted and nothing remains but pure soup. Add the potatoes, stir, taste for salt, add some
if you like. Then put the cover back on and let it all rest and meld together for about 15minutes or more.
Serve the dahl over a bed of the Basmati Rice and have a spinach salad with it.
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