Christine Dionese L.Ac MSTOM Integrative Health Care Specialist 2014

Transcription

1 1 Empwering Wellness with Dynamic Fd Therapy Christine Dinese L.Ac MSTOM Integrative Health Care Specialist 2014 Cntents Fd Therapy & Eat Fr Life Philsphy Types f Fds Tips Why Organic Whle Fds Super fds A nte abut fats The Hiding f The Green by Maryann Lana Recipes Fd Therapy & Eat Fr Life Philsphy S ften we re n the g, frgetting t eat. When we d, smetimes it s nt that great fr us, r we vereat. My eat fr life philsphy embraces the idea that fd can be enjyed as a surce f health and satisfactin withut jumping frm ne fad diet t the next. Fd therapy applies this idea while fcusing n fds that ffer maximum nutritin in a therapeutic way. This desn t mean eating wheat grass and rice cakes every day! It des mean discvering what fds ffer nutritinal prfiles that help prevent and treat illness, but that are als gurmet, delicius and full f flavr. Understanding what fds wrk best fr yu may take sme trial and errr, but rest assured, yu can have a lt f fun in the kitchen. And, if yu re nt a fan f the kitchen, yu can even prepare a week s wrth f fd ahead f time s yu wn t be tempted t eat packaged and fast fds during thse busier times. I think yu ll be surprised by hw useful sme f the tips and tricks are I ll ffer alng the way. Read n t try the recipes at the end. Whle Fds Whle fds are fds that grw in nature and cntain high levels f usable nutrients. Whle fds have nt been subjected t pesticides and ideally are rganic. A whle fd diet full f variety is the crnerstne t kicking ff a successful fd therapy plan. Whle fds make up the eat fr life philsphy. I ll tell yu mre abut why rganic later. Superfds Superfds are thse that may cntain an unusually high, but beneficial amunt f nutrients. Many f these fds are used t naturally frtify ther fds r are available n their wn. An example wuld be frtifying a ygurt dish with Maca pwder and gji berries. My favrite superfds: Maca Gji Berry

2 2 Fats Mulberries Camu Camu Blueberries Kale Kefir Raw Almnds Avcads Ccnut Oil Are yur friend. Gt that? Yur friend! Unless yu ve been diagnsed with a health cncern related t cnverting fats, fds such as: Fish and seafd Nuts Eggs Seeds Olives Avcads Seed and nut ils Are rich in mega-3 essential fatty acids necessary fr immunlgical supprt, brain supprt and just abut everything else yu can think f. Dn t get scared when yu read the label n a bag f almnds r cashews fr example. The fat is usable, primarily unsaturated fat- fat yu need t thrive. Key pint: mega-3 fatty acids are a cmmn deficiency. Fuel up with the largest variety yu can. Tips 1. D yurself a favr, if yu re eliminating unhealthy fds, be sure t g at it frm a perspective f abundance rather than lack. This mental fcus will help create mmentum mre than anything. The brain likes variety, s chse an abundance f new fds t try when shifting things arund. 2. Explre fd allergies with functinal diagnstic testing. Find a L.Ac, ND, DO, DC r MD in yur area wh practices functinal medicine and let them knw yu d like t rule ut fd allergies with bld testing. If the practitiner suggests RAST testing, this is nt what yu re lking fr (skin prick test). The bld likes what it likes and desn t deal well with what it desn t. When faced with allergens, an inflammatry situatin ensues. Yu want exactly the ppsite. Determine if yu have allergies t help yurself create the mst persnalized eat fr life plan yu can. Cmmn allergens include cw dairy (be sure t check fr lactse intlerance and prtein allergy- they re different), gluten and gliadin, crn and sy. 3. If yu have t hide nutrients due t taste, d it! Read the stry, The Hiding f The Green t see hw easy this is. 4. Jin a CSA if there s ne in yur area. Yu ll get a bx f prduce every week r every ther week that will encurage yu t create new recipes frm. Yu ll als get the variety yu need frm seasnal, lcal fds. 5. Unless yu re being guided by a prfessinal that has experience wrking with persns with Fancni Anemia thrugh nutritinal changes, stray frm fads that may be alluring such as cleanses and detxes. Many f these prgrams are standardized and dn t take persnal health cncerns int accunt. Many peple are surprised t learn that withut the right cmbinatin f supprt nutraceuticals, detxes and cleanses can actually leave

3 3 yu depleted rather than rejuvenated. Wrk with a prfessinal t guide yu thrugh this if interested in discvering if it might be right fr yu. 6. Grab a cntainer f pwdered greens. My favrite brand is Amazing Grass ORAC green pwder. Cmprised f greens, reds and marine algae, yu can pp a scp in every meal t naturally frtify it. Why G Organic? There still exist many miscnceptins surrunding rganic fds. The gd news is that many end up being myths. Number ne miscnceptin that I hear- rganic fd is t expensive. Nt true! Smetimes it takes a little shpping arund t find the best buy, but befre yu knw it yu ll discver lcal farmer s and farmer s markets that ffer rganic fds affrdably. And, yu culd always cnsider grwing the fds yu eat mst. Secnd miscnceptin r argument I hear is that rganic fds are nt healthier than cnventinally grwn fds because they cntain the same amunt f nutrients. Again, myth! While the nutrient prfiles f cnventinally and rganically grwn fds may be similar, where they culd nt be mre different is that rganic fds are nt raised with pesticides. Dn t think twice- pesticides are knwn carcingens. They have been shwn t cause cancer and an entire hst f ther health cncerns. Bttm line- yur immune system is already dancing alng delicately- why give it a reasn t have t fight harder? Tp Reasns T G Organic Organic prducts meet stringent standards Organic prductin reduces health risks Many EPA-apprved pesticides were registered lng befre extensive research linked these chemicals t cancer and ther diseases. Organic agriculture is ne way t prevent any mre f these chemicals frm getting int the air, earth and water that sustain us. Organic farms bserve ethical water resurces The eliminatin f plluting chemicals and nitrgen leaching, dne in cmbinatin with sil building, prtects and cnserves water resurces. Organic farmers build healthy sil Sil is the fundatin f the fd chain. The primary fcus f rganic farming is t use practices that build healthy sils. Organic farmers wrk in harmny with nature Organic agricultural respects the balance demanded f a healthy ecsystem: wildlife is encuraged by including frage crps in rtatin and by retaining fence rws, wetlands, and ther natural areas. Organic prducers are leaders in innvative research Organic farmers have led the way, largely at their wn expense, with innvative n-farm research aimed at reducing pesticide use and minimizing agriculture s impact n the envirnment. Organic prducers strive t preserve diversity The lss f a large variety f species (bidiversity) is ne f the mst pressing envirnmental cncerns. The gd news is that many rganic farmers and gardeners have been cllecting and preserving seeds, and grwing unusual varieties fr decades. Organic farming helps keep rural cmmunities healthy USDA reprted that in 1997, half f U.S. farm prductin came frm nly 2% f farms. Organic agriculture can be a lifeline fr small farms because it ffers an alternative market where sellers can cmmand fair prices fr crps. The Hiding f The Green By Maryann Lana

4 4 GUEST POST: MARYANN LANA: THE HIDING OF THE GREEN Reprinted Frm Garden Eats Please welcme my guest and friend, super-cl mm, Maryann Lana. Maryann is a life-lng educatr f yung children, creative writer, talented phtgrapher and abve all, a dedicated lving mther f three. When her yungest sn, Eli was recently diagnsed with what he refers t as gfy bld we teamed up t teach his bld a new lessn! Fr all f the reasns Garden Eats exists, the number ne drive is t help peple design health thrugh fd. Yu guys, the readers are always asking hw t make this happen. If yu have kids and are striving t get them eating healthier, read Maryann s stry. She didn t think it was pssible either, but it is and, The Hiding f the Green is in actin belw The Hiding f the Green Maryann: I have read that human actins are mtivated by either fear r lve. I think when it came t getting my sn t eat healthy; it was a cmbinatin f bth fear and lve that mtivated me. Eli, my six-year-ld sn, was recently diagnsed with Fancni Anemia. I had never heard f this until his health declined and his bld cunts plummeted. Bne Marrw Failure was the medical term fr that, which resulted in Severe Aplastic Anemia. Since I had been seeking treatment fr my wn health frm an Integrative Health Care Specialist, (Christine Dinese, L. Ac. MSTOM), it was a knee jerk reactin t cntact her t help me make radical changes t Eli s diet that wuld cmplement his medical treatment. This stry is abut just part f that change. I knew frm my experience with Christine that certain fds were necessary fr supprting different functins in the bdy, and in ur case we needed t supprt his bld and platelet prductin. This meant he needed t eat, amng ther things GREENS. S I gt ut the Magic Bullet and went t wrk. I had shpped the fresh, rganic prduce sectin (it s small, but it s there) and stcked up n fresh green, leafy bunches f varius things like spinach, kale, cllard greens, and brccli. I als picked up beets fr their health benefits as well as their striking green-hiding clr. All the greens went int a steamer tgether until tender, and the beets gt quartered (with skins n) and biled in a separate pt fr 10 minutes. Once cked, the green veggies gt pureed, pured int a nnstick tart pan fr individual servings, and frzen. The leftver green gp gt put int an airtight cntainer fr the fridge. The cked beets were peeled, placed in a freezer bag and refrigerated as well. All thse veggies are nw the secret ingredients fr mst f Eli s fds. Peanut butter and jelly sandwich? Beets spread n the jelly side, greens under peanut butter. Grilled cheese? Thin layer f greens spread n each slice f gluten free (GF) bread. Frzen GF waffle? Dipped in egg mixture cntaining a tsp f green puree plus grund walnuts, and fried in rganic buttery spread. Smthie? Tw tablespns greens (tw frzen pucks), three medium chunks f beets, cvered up by rganic berries, fruits, almnd/rice/ccnut milk, bananas, acai puree (available in frzen packets) and a splash f vanilla. I m careful t match the clrs as ften as I

5 5 can. If I can t match clrs, as in the case f the waffle, I hide it. Fr instance, I tp the greenish waffle with a layer f fresh fruit. Pizza sauce hides the green n his GF English muffin pizza, cvered with mzzarella style rice shreds. Recipes Befre I cnclude, I must mentin the ther staple frm Eli s new eating plan, and that is rganic bne brth, as suggested by my friend Je Rignla, a Functinal Diagnstic Nutritinist and Hlistic Health Cach. I initially cringed at the thught f cking a pile f rganic beef bnes in my crckpt fr 48 hurs, but I put my disgust aside. It s s rich in nutrients frm the marrw; it sets up like beefy brwn Jell-O in the fridge. I am using it all the time nw fr sups, sauces, gravies, and f curse the veggie puree hides in it quite nicely, s the tw make a lvely team. Yu may nt need t make as radical a change in yur child s diet as I did, but I hpe that hearing frm smene wh never thught it was pssible r wrth the time encurages yu t try it. Happy hiding! T fllw r participate in Eli s jurney, please visit his site at Caring Bridgehere. Stay up n his bne marrw drives at Facebk and learn hw yu can becme a match fr smene tday at Be The Match! Lve ya E!

6 6 we call it is always n the table fr ur nice, big family dinner. Nt nly is a hearty sauce satisfying, but with the right tmat paste base, it s equally as healthy! We make urs t give an extra push t the immune system during cld and flu seasn. And, a little ges a lng way. Only ½ t ne cup is necessary and can be used in pests, as a spread, in sups, t layer in a veggie lasagna- yu can even blend a tablespn int hmemade tmat juice. Rich in lycpene, vitamin c, allicin, lutein, beta-cartene, zeaxanthin, ptassium and flate, this fd therapy recipe is packed t prtect yur immunity! What Yu ll Need 4 dzen rma tmates (ther meaty tmates wrk, rmas ffer my fave flavr) ½ cup chpped white nin 2 bay leaves 1 Tbsp sea salt 2 tsp regan 5 Tbsp chpped basil leaves 5 chpped clves garlic Organic raw hney r stevia if yu like a sweeter paste (ptinal) There are a few secrets t a gd Italian sauce with tmat paste being key in ur family recipe. This time f year, Sunday sauce, as Cking Tls Large stck pt

7 7 Fine sieve Putting It Tgether 1 Trim & wash tmates. Blanch and peel skin. 2 In a large stck pt cmbine tmates, herbs, nins and salt. Ck slwly fr ne hur. Add sweetener nw if desired. 3 After an hur, gently press thrugh sieve. Add garlic and return t cking slwly fr 2-2 ½ hurs. Check frequently t prevent sticking. Adjust heat if necessary. Yu ll knw it s n track if it keeps its shape n a wden spn. 4 Pur int glass cntainers and let cl. p.s. this is a tmat paste, nt a tmat sauce, s use accrdingly. t enjy. All t ften we re thinking abut fd rather than simply being present with it. Smetimes we frget t taste the fd we make. Assrted delights are their wn categry because they bring ut a flavrful experience. Maybe it s that yu never cnsidered cinnamn and basil t cmplement ne anther. Perhaps it s nw that yu re eating a ckie fr lunch. Cnsider it Alice in Wnderland meets Mediterranean inspiratin. The fllwing imprmptu recipes are t help intrduce yu t new ingredient cmbinatins that ffer whle fds and maximum nutritin. Give them a try and feel welcme t make them yur wn! Snacky Things Blueberry Maple Drizzle GF crispy crackers ne lg Trader Je s blueberry gat cheese chia seeds chpped green pepper maple syrup I like t make the experience f eating fun fr peple 1. Lay ut crackers n a plate. 2. Smear cheese. 3. Sprinkle chia seeds ver crackers. 4. Drp a piece f pepper ver. 5. Drizzle lightly with maple syrup.

8 8 Mediterranean Delight 1/4 cup kalamata lives ½ cup chpped cucumber 1/2 cup un-sulphured, sun-dried tmates 1/2 cup fresh chpped basil 1 tbsp live il 1/2 lg gat cheese, sheep cheese r vegan cheese 1/2 cup crushed pistachis r pine nuts Befre beginning, line a medium sized pyrex dish with plastic wrap, reusable fd wrap r parchment with abut an inch f verhang n either side. 1. Mix tgether lives, tmates and basil with il and nuts 2. Pur int dish 3. Spread cheese ver 4. Place a flat plate ver the tp, turn upside dwn nt plate and remve plastic. 5. Shuld nw be frmed lsely. 6. Dip in veggies r crackers. Eat directly. Nuttz Chclate Balls 1 cup Nuttz r mixture f favrite rganic nut butters 1/2 cup ats 1/4 cup shredded rganic, unsweetened ccnut 2 large Fair Trade chclate bars 1. Mix Nuttz, ats and ccnut tgether. 2. Melt chc with duble biler methd. 3. Pur chc ver mixture, thrughly mix with ccnut il greased hands r a wden spn. 4. Drp nt a filed ckie sheet (that will fit in freezer and fridge). 5. Place in freezer until frzen. Once frzen, enjy with a cup f tea r warm water. Pmegranate Persimmn Ckies (can be made with any seasnal fruit) (enugh prtein t be lunchy if yu have tw r three) 2 cups Bb s all purpse GF flur 1 teaspn sea salt 3 teaspns baking pwder 1/4 teaspn nutmeg 1/4 teaspn cinnamn 1/4 teaspn clve 1 vanilla pd (minced) 1 cup apple sauce 1 egg 1/4 cup sftened sy free earth balance 2 persimmns (pureed) Seeds f ne pmegranate 1/4 cup hemp meal r seeds 1/4 cup chpped cashews 1. Preheat t 350 degrees F. 2. Mix tgether all dry ingredients in ne bwl, wet ingredients in anther. Blend tgether until smth, then stir in pmegranate seeds and nuts.

9 9 3. Spn nt greased ckie sheet and bake fr 15 minutes r until ckies develp a glden brwn/crunchy appearance (and when yur kitchen starts filling with armatic spices!). Pick Me Up Key-Lime Pudding ne cntainer gat ygurt 1 teaspn maple syrup 3 tbsp maca pwder tw-three limes squeezed 1/2 cup thai style ccnut milk 1. Blend all ingredients tgether S mres Pudding (indulge in a healthy way) 1/2 cntainer gat ygurt 1/2 bx f GF graham crackers crushed carsely 3 teaspns vanilla 1 tbsp maple tbsp hemp meal 1/4 cup Fair Trade chc chips Crn, Bean Av Sprut Micr-Green Salad 1 cup nn-gmo crn (if yu can t find any just skip it and make it a bean salad) 1 cup black beans 1 tsp criander 1/4 tsp salt 1 avcad chpped micr-greens 1 tsp rsemary 1 tbsp live il 1. Thrw all ingredients int a bwl mix, cver, sit in fridge fr at least three hurs. Sweet Ptat Pest (sauce ges well n quina r GF pasta) 3 Sweet Ptates nn-sy earth balance almnd milk (n-hand) 1/2 t ne cup rman cheese 2 cup fresh basil 1/2 cup pistachis r pine nuts 1-3 tbsp live il 1. Int yur ygurt, cmbine all ingredients and stir. A Little Mre Lunchy & Dinner-Like 1. Bake ptates wrapped in fil fr ne hur. Place n ne rack with a ckie sheet underneath n the next rack in case they leak. D nt ck directly n ckie sheet. 2. Once dne, immediately un-wrap and let sit n cunter.

10 10 3. Once yu can tuch them, thrw in a sauce pan alng with earth balance and almnd milk- depending n size f ptates yur amunts f milk and earth balance will fluctuate. Start mixing. Let ck n lw n stve tp. 4. In a fd prcessr r blender add cheese, basil, crushed nuts and il. Add salt t taste. 5. Cmbine pest mixture with ptat. 6. Serve with pasta r quina. I Can Be Lunch Pumpkin Chclate Chip Muffins 1 2/3 c flur -use Bb s Red Mill All-Purpse Gluten Free) 1 c applesauce 1 ½ tsp nutmeg 1 ½ tsp cinnamn ½ tsp ginger ½ tsp allspice 1tsp baking sda ¼ tsp baking pwder ¼ tsp salt 2 eggs 1 c plain rganic pumpkin (can be canned r steamed) ½ c earth balance, melted 8z rganic mini chclate chips ¼ c hemp r chia seeds 2. Thrughly mix flur sugar, spices, baking sda, baking pwder and salt in large bwl. 3. In anther bwl blend eggs, pumpkin and butter. Stir in chclate chips, seeds and pur ver dry ingredients until just mist. 4. Scp int muffin tins and bake fr 12 minutes r until puffed and springy in center. 5. Cl n rack. Av Egg Salad 2 avcads 6 eggs cracked pepper and salt criander chili pwder veggie may gji r cranberries tiny persimmn chunks r apple r pear (ne piece f fruit) dash f lemn juice dash f favrite mustard (be sure it s crn syrup free) 1. Hard bil eggs, cl, peel and chp carsely. 2. T that add cut up avcad, and remaining ingredients. Mix well. 1. Pre-heat ven t 350. Grease muffins r use baking cups (I use nn-stick mini tins). Gji Cranberry Sauce With Chia 2 cups water r range juice 1 cup applesauce 1 tsp vanilla

11 11 24 unces f fresh cranberries 1 cup chia seeds 1-2 tangerines r favrite range-type citrus zest f ne tangerine 1 teaspn cinnamn 1/2 pund rice ndles r bean curd ndle r brwn rice (ptinal) 2 tbl Bragg s apple cider vinegar 4 tbspl Bragg s liquid amins 2 tblsp black sesame il 1. Over medium-high heat, let yur applesauce disslve in the liquid. 2. Once disslved, add cranberries, gji, tangerines, zest and stir. Nw add cinnamn. 3. Yu ll begin t hear the cranberries ppping. Take a lk, the skin will break t indicate the ppping is in actin. 4. Allw cranberries t pp fr abut ne minute. 5. Remve frm heat, pur int bwl, add chia, stir and allw t cl. 6. Once cled, sauce will thicken. Immune Bsting Gravy Over Ndles r Brwn Rice 12 unces rganic vegetable brth 1/2 nin (chse whichever is in seasn) chpped carsely 1 leek stalk chpped carsely 6 carsely chpped bulbs f garlic 1/2 green r red pepper chpped including seeds 10 pieces Huang Qi/Chinese Astragalus 5 pieces f Da Za/Chinese Date 6 slices f Sheng Jiang/Ginger slices 1/2 teaspn sage pwder 1. After yu have dne yur chpping, in a large sup pan, saute garlic and nin ver medium heat with sesame il fr five minutes. 2. T this add brth, apple cider vinegar and liquid amins. 3. Add chpped herbs, spices and vegetables stirring t a quick bil. 4. Once biling, reduce, simmer and cver fr 30 minutes. 5. Last 5 minutes f cking, either add rice r ndles. These can be cked separately and added at the end as well. Chia Apple Sauce 12 medium apples, peeled, cred and sliced 2 sticks cinnamn 1/8 cup chia seeds 1. Place apples and cinnamn in alarge pyrex bwl with lid. 2. Bake cvered at 350 fr 1½ hurs. 3. Allw t cl slightly. 4. Crush apples with a ptat masher until sauce is desired cnsistency. 5. Add chia seeds, mix and cver. 6. Place n cunter fr an hur. Eat.

12 12 Rasted Brccli r Rmanesc With Tasted Shaved Almnds 1 bunch brccli r rmanesc 2 tablespns EVOO (extra virgin live il) ½ teaspn sea salt 1/4 cup shaved almnds 1 tsp vanilla 1 tbsp maple syrup 1. Preheat t 400 F. Wash and cut brccli int smallish pieces with lng stems. 2. Tss brccli in a large bwl with live il and salt. 3. Spread brccli ut n a parchment paper lined baking sheet. 4. Mix shaved almnds with vanilla and maple, cver the brccli. 5. Bake at 400 F fr minutes until slightly brwned. Peanut r Cashew Rice Wraps rice wraps (Asian) 1 carrt 1/2 cup brcc spruts 1/2 cucumber 1 tbsp chia seeds 1 tbsp rganic peanut butter sftened r 1 cup chpped cashews 1 tsp chili paste Braggs liquid amins 1. Shred carrt int lng slices. 2. Julienne cucumbers int 3 inch slices. Yu ll want enugh t guide the desired thickness f each wrap. 3. In a bwl mix peanut butter, chia seeds and chili paste. Set aside. 4. Lay ut wrapper. Spread peanut butter chili paste nt wrapper. Sprinkle brcc spruts, lay dwn carrts, cucumbers and wrap. 5. Drizzle with liquid amins. Green Sesame Shrimp Stir Fry kale cllards swiss chard spinach srrel micr-greens chpped red peppers chpped celery rsemary 1/4 cup sesame seeds 2 slices ginger chili pwder criander cumin 3 eggs sesame il turmeric 1/2 pund uncked shrimp rice, quina if desired

13 13 liquid amins chili paste (nt spicy) 1. In a large pan r wk, saute peppers, ginger and celery in sesame il and liquid amins. 2. Add remaining ingredients t pan (except shrimp and eggs) and cntinue t saute. 3. In a separate pan, fry shrimp. Add t stir fry. 4. Add the end, crack three eggs ver and quickly stir fry. 5. This is an im-perfect type f recipe, yu ll have t decide n amunts f ingredients. Spinach Hummus 1 can chickpeas ¼ cup tahini 1 teaspn garlic pwder 1-2 tablespns lemn juice 1 tablespn liquid amins ½ cup water ¼ cup live il 1 teaspn salt 1 teaspn dried regan 1 teaspn dried basil 2 cups raw spinach 1. Pur all hummus ingredients int a fd prcessr and pulse until well-cmbined. 2. Scrape dwn the sides f the fd prcessr bwl and then prcess until yu reach a fine cnsistency. 3. Pur the hummus int a bwl and garnish with live il, pine nuts, and sliced black lives. Crusty White Fish (Use yur favrite White Fish, Culd Als Cat Shrimp) 1 cup Bb s GF flur 2 tsp salt 2 tsp black pepper 1 1/2 tbsp grund ginger 1 tbsp grund nutmeg 1 tsp grund marjram 1 tsp grund sage 1 tbsp paprika 1/2 tsp cayenne pepper 2 eggs 4 tbsp water 1. Make an egg wash with egg and water. 2. Seasn fish with salt and pepper, then dip in the flur and spice mixture. Dip fish int the egg wash and then a final time int the flur and spice mix, pressing the mix int the fish t get gd cntact. 3. Heat a skillet n the stve with abut a half inch f grapeseed il cvering the bttm. Yu will want t carefully regulate the temperature here s that the fish des nt brwn t quickly n the utside befre it is

14 14 fully cked n the inside. I find just belw medium heat wrks well. I use a burner setting f abut 4 1/2 ut f 10 n the dial and fry gently fr abut 4 r 5 minutes per side until glden brwn and crispy. Curried Away Shrimp 4 tablespns EVOO 4 clves garlic 1 medium nin, chpped ½ cup tmates, pureed 2 teaspns fresh ginger, minced ½ teaspn cumin ½ teaspn criander ½ teaspn turmeric 1 bunch cilantr, finely chpped 1 pund large shrimp, peeled 3 tablespns lime juice, freshly squeezed 1. In a large saucepan, heat il. 2. Sauté garlic and nin ver lw heat until tender, abut minutes. 3. Add tmates, ginger, cumin, criander and turmeric; simmer fr 5 minutes. 4. Place shrimp in simmering sauce and ck fr 10 minutes until cked thrugh. 5. Stir in cilantr. 6. Remve frm heat, add lime juice. Sups Brccli Ccnut Sup very large sup pt 4tbsp live il 6 clves garlic 1 ½tsp nutmeg 1tbsp cayenne pepper r chili pwder 2tsp cumin 1 tsp sea salt 2tsp curry pwder 3 bay leaves 12 z ccnut milk (thai style) 2 heads f brccli 1 radish, skin and leaves 3 carrts, skin n 3 celery stalks 2 quarts f water 3 quarts f rganic vegetable brth Three large white nins (wn t taste these) 1. Chp garlic, radish and nin. Set aside 2. Chp carrts, celery and brccli 3. Pur il int pt, saute garlic, radish and nin fr 3 minutes 4. Add carrts, celery and cauliflwer stirring fr ne minute 5. Pur in liquids cntinually stirring 6. Add all herbs and spices except nutmeg 7. Bring t a bil, reduce t simmer and cver fr 1 hur 8. Hand blend yur sup if desired t make it creamy 9. Add nutmeg Red Pepper & White Bean Sup 3 red peppers

15 15 1/4 cup live il 5 clves garlic 1/2 nin 3 cans ccnut milk (thai style) 6-10 cups rganic vegetable brth 1 tbsp criander 1 tsp chili pwder salt r Gmasi t taste 1. In a blender r fd prcessr blend first three ingredients. Use mre il if necessary t create a creamy texture. 2. In a large pt add rganic vegetable brth, spices, abve mixture and let bil. Once biling, let simmer n lw, cvered fr abut tw hurs. 3. Add beans the last hur. T save time, use Eden brand canned white beans. Can use ther beans, but I prefer white. Red Pepper & Greens Sup everything abve minus beans tt si r rganic spinach (tt si can be purchased frm Brightn Market frm Jhn Bltn, the hydrpnic grwer) swiss chard baby kale.. Yu can use Trader Je s baby pwer greens fr ease f time. Yu ll need tw bags. 1. Fllw directins abve minus beans. 2. Add greens last 15 minutes f cking and stir. Rt Veggie Sup With Hemp & Quina 3 sweet ptates chpped (all chpping shuld be fairly large) 1 seasnal squash chpped 1 turnip chpped 1 parsnip chpped 1 rutabega chpped 3-5 chpped celery stalks ne cntainer (abut 12 unces) rganic vegetable brth 3 tsp criander 3 tsp chili pepper 1 tbsp rsemary 1 tsp regan 2 tsp marjram 1 Tbsp Gmasi r sea salt t taste 1/2 cup hemp meal(added prtein) quina (amunt depends n wh is eating)(fr added prtein) 1. Wash and chp vegetables. 2. Add t large pt with liquid vegetables, herbs and spices. Bring t a bil, reduce t lw simmer and let ck fr tw hurs. 3. Add hemp last half hur. 4. If yu re ging t use quina (in this case it will resemble pastina macarnis) remve enugh brth t make amunt yu d like in a

16 16 separate pan. Add t yur sup in single servings. Lemn Bean Sup 1 cntainer rganic vegetable brth 1 cup mixed dried beans 1/2 live il 1 tbsp rsemary 5 pieces astragalus (available at Asian markets) 2 lemns 1. In a large pt add liquid, beans, live il, rsemary and tw lemns squeezed. Leave halved lemns in the sup. Bring sup t a bil, allw t simmer fr abut three-fur hurs r until beans are sft. Lemn will als be s sft enugh t mash int beans. 2. Yu will knw the sup is nearing its end because a majrity f the brth will have saked int the beans. Depending n what mixture f beans yu use, smetimes it will turn int a creamy sup. Add mre liquid if yu wish. 3. Bil astragalus in a separate pan with ne cup water. Bring t a bil, simmer cvered fr fifteen minutes. 4. Add t sup and mix. Disappearing Vegetable & Herb Sup 1 tbsp Gmasi plus 1 tsp sea salt entire head f celery chpped. Leave leaves n, but get rid f white n ends. 3 carrts with skin n 1/2 nin 1 turnip 1 cup brccli 1 cup hemp meal unces rganic vegetable brth 1/2 tbsp criander 1/2 tsp cumin 1/2 tsp curry pwder several clves f garlic 3 tsp cracked black pepper 10 da za/chinese red dates 1. Add all ingredients listed befre brth. Cver cntents in at least twelve unces f brth. Nw add the remaining ingredients except the dates. There shuld be abut tw inches liquid cvering the cntents. 2. Bring t a bil, simmer fr ne hur, 45 min, add dates fr 15 min and dne cking. 3. With a blender adjacent t stve, extract vegetable, spice and herb cntents with a spn and add t the blender. Yu ll need t d this step several times. Add abut half f the blender up with veggies, then a few inches f brth leaving rm at the tp f the blender. 4. Blend until smth and set aside in a bwl. 5. Repeat until all cntents are blended dwn. 6. Add back t brth and stir. Ntes n sups:

17 17 When simmering be sure a lid is n the pan. Breakfast-Oriented, Breakfast, Snacks, Lunch & Dinner Cinnamn Bun Oatmeal 1:1/2 rati liquid:atmeal tw servings is 1 cup liquid:1/2 cup ats alternate between hemp, almnd and ccnut milk 1/2 tbsp cinnamn 1/2 tbsp real vanilla 1/4 tsp nutmeg r cardamm 1/2 rganic banana mashed r mang 1/4 cup hemp meal 1. Add liquid, ats, spices t saucepan. Bil, then simmer 10 minutes. 2. After five minutes, add hemp meal. 3. After ten minutes swirl in banana, pur int bwl and serve. Stuffed Nuttz Waffles ne waffle 2 tbsp Nuttz sy free earth balance 1/4 cup rganic blueberries ptinal cinnamn dusting 1. Cut waffle lengthwise, leaving cnnected at ne end ever s slightly. 2. With a spn, spread nuttz int the inside f the waffle halves. 3. In a fry pan melt apprx. ne tbsp earth balance, cat ne side f the waffle and ck n med-high until glden r crip. 4. When yu re abut t flip, thrw dwn 1/2 tbsp earth balance (r mre) 5. Pull up with a spatula, dump blueberries, press dwn hard with spatula. 6. Cntinue t fry fr 30 secnds mre. Scp nt plate. 7. Can add cinnamn at this pint as a dusting. Apples & Granla ne rganic granny smith apple sliced 1/4 cup TJ s GF granla 2 tbsp Nuttz cinnamn r cardamm 1. In a mixing bwl, mix Nuttz and granla 2. Spread nt apples 3. Dust with c r c Fruited Cngee Cngee Base is first three ingredients 5 cups water 1 1/2 cups white rice 1/4 cup mung beans handful f chpped rganic green beans 1/4 cup rasted rganic peanuts, pistachis r cashews

18 18 whichever yu have n hand that yu ve saved fr winter r is lcally available*: jarred/canned sliced pears r mangs 1/2 tsp criander 1. Bil the water in a ceramic r glass pan. 2. Add beans and rice. 3. Chp the green beans. 4. Slice fruit. 5. Add the rest. 6. Bil apprx 45 minutes n med-lw stirring ccasinally. 7. While cking, crush nuts in a bag. Once finished, tp upn serving. 8. Misc: want it t be creamy, like prridge? Ck yur cngee lnger by gradually adding water and ccasinally stirring. Can als be made ver the curse f seven-ten hurs in a crck pt. Warming Winter Cngee Cngee Base is first three ingredients 5 cups water 1 1/2 cups white basmati rice 1/4 cup mung beans 1/4 tsp cinnamn 1/8 tsp cardamn 3 pieces f da za (Chinese red date; can be purchased at Ranch 99 r Whle Fds) 3 tsp black sesame seeds 1. Bil the water in a ceramic r glass pan. 2. Add beans and rice. 3. Add everything belw beans* 4. Bil apprx 45 minutes n med-lw stirring ccasinally. 5. Misc: Want it t be creamy, like prridge? Ck yur cngee lnger by gradually adding water and ccasinally stirring. Can als be made ver the curse f seven-ten hurs in a crck pt. *Add cinnamn and cardamn the last half hur f cking. Hashy 2 tablespns EVOO 1 large nin, diced 3 cups squash r pumpkin, peeled and cut int 1-inch cubes 1 cup water 2 cups, chpped r crushed cashews and almnds ½ teaspn sea salt ¼ teaspn black pepper 1. Heat live il in a large skillet 2. Sauté nin fr minutes, until caramelized 3. Add squash r pumpkin, cver skillet and ck 10 minutes 4. Add water, cver and ck an additinal 10 minutes

19 19 5. Add nuts, salt and pepper and ck 10 minutes 3. Pur int greased pan and scramble until desired cnsistency is reached. Pumpkin Egg Whip 1/4 can rganic pumpkin r 1/4 cup 2 eggs 2 tbsp almnd milk 1 tsp 1. Crack eggs int a bwl, add pumpkin, liquid and whisk tgether. 2. Pur int pan that has been greased with yur chice f il r earth balance and ck n high. 3. Use a wden spn t scramble ingredients. 4. Ck n high at the end, pushing ingredients clser t middle f pan. 5. Dust with cinnamn nce n yur plate. Eggs Tagine 2-3 eggs (depending n hw hungry yu are) 1/8 cup almnd milk tw handfuls f rganic swiss chard ne half sweet ptat cubed 1 tsp nutmeg 1. Whisk tgether eggs and almnd milk. 2. Add veggies and nutmeg, stir with wden spn. Berry Dash f Mang Crisp ne cup blueberries small handful mang 1 tsp cardamm 1 tsp nutmeg 1 1/2 tsp cinnamn vanilla splash(es) f milk (hemp, almnd r ccnut) Apple Oat Breakfast Ckies (these are simply great n the g fr a snack as well) 1 cup apples, diced & skin n 3 tablespns earth balance 1 teaspn cinnamn 1/4 teaspn sea salt 1/2 cup gat ygurt 1/4 cup sweet ptat puréed 1/2 cup ccnut r almnd milk 1 large egg, lightly beaten 4 tablespns crunchy almnd butter 2 cups ccnut flur 1 teaspn baking pwder t tablespn vanilla prtein pwder ptinal

20 20 1. Preheat ven t 350 degrees F with the rack in the middle. Prepare a baking sheet with parchment paper. 2. Melt earth balance in a medium nn stick skillet ver medium high heat. Add apples, cinnamn and salt, stir t cmbine. Reduce heat t medium and ck fr abut 5-8 minutes until apples sften. Transfer mixture t heat prf bwl t cl. 3. In a medium sized bwl mix tgether ygurt, sweet ptat purée, milk, egg and almnd butter. In a separate bwl whisk tgether flur and baking pwder. Cmbine the ygurt mixture, flur, apples and vanilla. Drp heaping tablespns f ckie dugh nt the baking sheet. Bake abut 18 minutes until the bttms are glden brwn. Let ckies cl n racks. Dark Chclate Vanilla Pudding One large cntainer f gat ygurt (Trader Je s) 1/2-1 cup caca pwder 3 tablespns vanilla 1 tbsp maca pwder 1 tbsp cinnamn 1/8 cup hemp meal 1. Mix all ingredients int a bwl. 3 stalks rhubarb cleaned and chpped 2 cups f rganic berries, darker the better 3 tablespn vanilla 2 tablespn maple syrup 3 tablespn hemp meal 1 tbsp cinnamn GF granla 1. Preheat ven t 375 degrees F. In a bwl tss in berries, rhubarb, vanilla, hemp and cinnamn. 2. Pur int greased square baking dish. 3. Generusly cver with granla. 4. Evenly drizzle maple syrup ver. 5. Bake fr abut minutes r until crisped. Veggie Quiche 1 1/2 cups diced asparagus 1/2 cup sliced red peppers 1/2 tablespn earth balance salt and pepper t taste 1 tsp marjram 6 large eggs 1 1/2 cup gat ygurt OR ccnut creamer. I like the creamer better (yum) pinch f salt and carse grund pepper 1 cup grated gat cheese OR get Trader Je s gat cheese slices and tear apart (cheese is ptinal, but I say g fr it extra prtein, extra tastiness) Rhubarb & Berry Crisp

21 21 1. Preheat t In a medium bwl mix everything until eggs. 3. In a larger bwl mix eggs, creamer, salt and pepper 4. Add in cheese 5. Add medium t large bwl and let sit while yu grease tw pie tins with ccnut il 6. Pur in filling and bake fr abut 40 minutes. Depending n ven, may take mre time. Bake n middle rack. Sweet Quiche 6 large eggs 1 1/2 cup gat ygurt 1 tbsp vanilla 1/4 cup gji berries 1/2 cup shredded rganic ccnut 1/2 finely chpped/diced mang 1 tsp cardamm 1 tsp cinnamn 2 tbsp shredded rganic ccnut 1 tbsp rm temp peanut butter granla 1 tsp maple syrup (ptinal) 1. In a blender cmbine milk, hemp and berries until smth. Add mre milk if necessary. Pur int a bwl 2. Swirl shredded ccnut with peanut butter and add ver the berry mix. 3. Add at least 1/4 cup granla. 4. Drizzle maple if desired. All recipes can be anntated t suit vegan, vegetarian and pescetarian lifestyles. 2. Mix all f yur ingredients and set aside. 3. Pur int greased dishes just as abve. 4. Baking time may take anywhere frm minutes. Nutty Berry Bwl 1/4 cup hemp meal 1 cup mixed dark berries 1/4 cup almnd milk