Author: Chef Kim

Sugar Fasting

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I just finished 40 days of fasting sugar and for me that meant cutting out all forms of processed and “healthy” sugar options and sticking with only fresh, frozen and dried fruit. It wasn’t like I had candy hiding around the house, but I would add honey or maple syrup to my coffee, tea and oats, snack on granola, chips or a square of dark chocolate and then more dark chocolate after dinner. (Maybe there was chocolate hiding, but I hadn’t labeled it “candy” because dark chocolate is good for you, right?) But what made me decide to do this was to become more aware of habitual eating I may not have paid much attention to, and to intentionally let go of a substance that doesn’t offer much in return.

It started when I saw this opportunity to join an online group for the 40 day fast with daily encouragement and accountability. Guess what? My husband decided to join me, and he’s used to having a soda and several sweetened teas at work and then an afternoon trip to the candy bowl and joins me for a square of chocolate after dinner. With a little creativity on my part, we both made it through without too much fuss. It is interesting what we learned and how we’re feeling now.

To begin, we committed to drinking more water whenever we had an urge for something sweet, and then to having a piece of fresh fruit. Apples, oranges, kiwi. pineapple and berries filled our fruit drawer. My husband, Barry, would take fruit to work and make his own unsweetened tea. I drastically reduced my coffee, because I don’t like bitter coffee and drank more herbal and green teas which tend not to need sweetener. The first couple days I used a few stevia drops in coffee, but I really preferred plain tea to the coffee with stevia . For my typical winter breakfast of oats, instead of adding the honey or maple syrup, I just loaded it with a chopped orange and some raspberries, and a sprinkle of cinnamon. Delicious!

I did need to find a way to only use fruit in the granola I make, which is what Barry takes for breakfast. So instead of melting coconut oil and mixing it with maple syrup, coconut sugar and vanilla to pour over the oat, nut and seed mixture, I blended a half banana, two apples, a couple dates and cinnamon with a little water and poured that mixture over the oat, nut, seed mix and then baked. It was a little less sweet than my original. but nicely flavored.

I also kept a small jar of dates soaking in water in the fridge. I would use the water to sweeten some things (coffee, if I really wanted it) and the soft dates in a recipe I was making if it needed a sweetener. But for the most part, I cooked simply, enjoyed a little more fruit than I usually eat and did not bake, except for a date sweetened chocolate birthday cake for Barry, (It was good!).

When I wanted a crunchy snack, I had mixed raw nuts and seeds on hand, as I always do, and I made some kale chips a couple times. But I really missed the after dinner chocolate square. So as a fruit based replacement, I pitted 6 dates and put a small scoop of almond butter in the center of each and kept those in the freezer. Oh my! They have taken the place of the chocolate, at least for now.

I think doing the fast helped both of us think and be more mindful of what we were eating and at the same time, reflect on why we were inclined toward sugar. Reasons like boredom, avoidance, sheer habit and feeling down surfaced. Also sharing a little more sweetness and more hugs with each other helped too! We both benefited by feeling less achy and slept better and Barry lost a couple pounds and saw improved focus at work.

We haven’t returned to our pre-fast behavior and plan to keep a better balance on the use of sweeteners. Whole fruits really can be used in place of sugar and sweeteners in most recipes and I’ll be putting some sugar free recipes together if you need some inspiration. But if this is something you’re interested in doing, I encourage you to go for it.

vegetable curry

Vegetable and Lentil Curry

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This vegetable curry is delicious and satisfying. Perfect when the temperatures start to drop. The warming curry spices are very comforting but also help to activate digestion and circulation.

This is comfort food for me.  The warm curry spices and the full belly satisfaction afterwards makes me want to make this every week.

In this recipe you can really use a variety of vegetables, please try different combinations. I usually have on hand, celery, carrots, cauliflower and broccoli. But try sweet potatoes, squash, green beans, kale, spinach, turnips, kohlrabi. Get creative.

This is a mild curry, but if you like extra spiciness, add some cayenne powder.

You can print the recipe by jumping to the bottom of the post, but the following directions show you steps with pictures.

Chop one yellow onion, one carrot and two stalks of celery. Add these to large high sided skillet or soup pan. Over medium high heat, sauté until onions soften.

chopped onion, carrot and celery

Chop one stalk of broccoli, separating florets, peel the stalk and then chop the stem. Chop 1 cup of cauliflower into small florets.

cauliflower and broccoli

Gather 1/2 cup of red lentils, a can of diced tomatoes, a can of coconut milk and 1tablespoon of curry powder. red lentils, curry, tomatoes and coconut milk

Add the chopped cauliflower and stems of broccoli to the pan along with the tomatoes, lentils and curry. Fill the tomato can 1/2 full with water and add to the pan and stir everything together. curry ingredientsThen add the can of coconut milk. Full fat or lite can be used. add coconut milk

Stir together and bring to a simmer, cook uncovered for about 15 minutes. curry cookingThen add the broccoli florets and cover the pan and cook for 5 minutes. The lentils and vegetable should be tender. If it is too thick add a 1/4 cup more water. broccoli floretsWhen the vegetables are tender stir in 2 tablespoons of chopped cilantro and serve!! This fills the kitchen with a warm curry aroma and tastes fantastic.

Print Recipe

Vegetable and Lentil Curry

Curry with your choice of vegetables and creamy red lentils.
Prep Time15 minutes
Cook Time25 minutes
Course: Main Course
Cuisine: Indian
Keyword: coconut milk, curry, plant-based, red lentils, vegan, vegetables
Author: Chef Kim

Equipment

  • knife
  • large skillet or soup pot

Ingredients

  • ½ cup red lentils
  • 1 onion chopped
  • 1 carrot chopped
  • 2 celery stalks chopped
  • 1 cup chopped cauliflower
  • 1 broccoli stalk
  • 1 can coconut milk light
  • 1 can diced tomatoes
  • 1 cup water more if needed
  • 1 tsp garlic powder
  • 1 Tbsp curry powder
  • ½ tsp salt
  • Black pepper to taste
  • 2 tablespoons of cilantro

Instructions

  • Heat 1 teaspoon coconut oil in a pan over medium high heat. Add onion, celery and carrot, sauté for 5 minutes until onion has softened.
  • Chop veggies, separate the broccoli florets from stem, peal the stem and chop.
  • Add all ingredients, except broccoli florets and cilantro, stir to mix and bring to a boil. Stir again, lower the heat to keep the mixture at a slow simmer for 15 minutes.
  • Add the broccoli florets and cook until lentils and the vegetables are tender. Turn off heat and stir in cilantro.
  • Serve with rice or naan and a lime wedge (optional)

Breakfast, Lunch & Dinner Toast

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Toast, toast, toast can be for any meal. And it can definitely be more than avocado toast. Toasts are easy to whip together and can pack a flavor punch, yet really satisfy. You do need to find a bread that fits into your dietary needs. The gluten free bread I like is by Sami’s Bakery, both the millet-flax and the sourdough millet bread. There is a sprouted grain bread that has a great texture by Angelic bakery. Both of these brands can be ordered online and requested through grocery stores. 

Breakfast Toast:
  • Avocado w/ kiwi, blueberries, bananas or sliced strawberries (pick one) and a pinch of cayenne
  • Nut cheese w/ Berry-chia jam or sliced cucumbers and radish
  • Coconut butter spread w/mango or kiwi slices
  • Almond butter w/ orange slices or strawberries
  • Sunflower butter w/ apple slices and cinnamon
Lunch toasts:
  • Avocado mash w/ raw kraut and microgreens
  • Mustard w/ radish, cucumber and avocado slices
  • Mashed avocado w/ tomato and sprouts
  • Almond butter w/ banana or strawberry slices
  • Sunflower butter & grapes
  • Hummus with carrot ribbons, cucumber and radish slices
  • Pesto or hummus w/ tomato and Kalamata olives
Dinner Toasts:
  •  Beet hummus w/ avocado and cucumber
  • Nut cheese with sautéed onion & mushrooms
  • Chickpea mash, nut cheese spread topped with olives, peppers and tomatoes
  • Tahini w/arugula and kimchi
  •  Sweet potato puree w/ avocado and pickled onions
  • Tahini w/avocado-cucumbers and roasted chickpeas
  • Pumpkin puree, nut cheese spread with caramelized onions and sprouts

I hope the suggestions are helpful. Keeping some staples on hand or in the pantry can make for a quick meal. Toast is great when there’s only a few things left in the fridge or you’re short on time. It’s healthy, easy and delicious. I hope you enjoy!

Creamy Mushroom & Wild Rice Soup

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This mushroom and wild rice soup is super creamy without the dairy found in traditional creamy soups. Oats and cashews are blended into a cream and added at the end of the cooking time.

This soup does not take much prep time, just enough to slice the mushrooms or you can purchase pre-sliced mushrooms and just dump them in.

I love a warm bowl of this soup when the temperature starts to drop, but it’s delicious enough for the holiday table.

Let me know if you give it a try.

Print Recipe

Creamy Mushroom& Wild Rice Soup

This mushroom and wild rice soup is perfectly creamy without any dairy.
Prep Time15 minutes
Cook Time1 hour
Course: Soup
Cuisine: American
Keyword: mushrooms, wild rice
Servings: 6
Author: Chef Kim

Ingredients

  • 1 lb sliced mushrooms
  • 1 cup onion chopped
  • 2 garlic cloves
  • 1 cup Wild Rice
  • 3 cup water
  • 4 cup veg broth
  • 1/2 cup cashews
  • 1/4 cup gf rolled oats
  • 2 tsp thyme
  • 1 tsp rosemary
  • 1/2 tsp sage
  • 1/2 cup slivered almonds optional for topping

Instructions

  • In a 4 qt saucepan, over medium heat, sauté the onion in a tsp of olive oil until softened. Add the garlic and stir for 1 minute so the garlic does not burn.
  • Then add the mushrooms. Stir to combine and cook for about 10 minutes, stirring often. When the mushrooms have released their moisture and the pan is almost dry, transfer mushroom mixture to a bowl and set aside.
  • Into the same pan, add the wild rice and water and a tsp salt. Bring to a boil, then turn heat down to low and simmer, cover pan. Cook for 30 minutes.
  • While the rice is cooking, in a blender, combine cashews, oats and 2 cups of broth. Blend until smooth and creamy, about a minute.
  • When the rice is tender, add the remaining 2cups of broth, the mushroom mixture, herbs and the cashew blend to the pot. Bring to a simmer and cook for another ten minutes. The soup is ready when thickened.
  • Garnish with more fresh herbs and a sprinkling of sliced almonds, if desired.

No Sugar Pumpkin Muffins

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  • 1 14 oz can of pumpkin puree
  • 2 ripe bananas
  • 1 cup unsweetened applesauce
  • ½ tsp pumpkin spice
  • 1 tsp vanilla
  • 3 cups oat flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp sea salt
  • Optional stir in: ½ c chopped cranberries and/or 1/3 c pumpkin seeds or chocolate chips

 

Preheat oven to 350.

In a large mixing bowl, stir together the pumpkin, bananas, applesauce and vanilla.

In a separate bowl, combine the oat flour, spice, baking soda, baking powder and salt. Add cranberries if using, and coat with flour mixture.

Pour the dry ingredients into the wet and mix with a spoon until the dry ingredients are completely incorporated.

Lightly spray or line a muffin pan with papers. Divide batter between muffin cups and bake for 30 minutes. Let cool before removing muffins from the pan.

Notes: Spelt or Einkorn flour can be substituted if gluten is not an issue, You can make your own apple puree by blending a chopped apple with a little water and adding to the recipe.  To make your own oat flour, grind rolled oats in a blender until fine.

carrot soup

It’s More than Food

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When we talk about getting healthy, the first thing that comes into the conversation focuses around eating the ‘right’ foods, or the excuse that healthy foods don’t taste good. Well, I have my opinion on both of those issues, but Health has more to do than with food. (I like talking and eating food, but there’s more) It can seem complicated, thinking about everything that affects us, but if you can think about it in categories, I think that simplifies things a bit.

Take a look at the categories that make up YOU. For example, there are relational, emotional, physical, spiritual, financial, environmental, and intellectual  components of your life. To be ‘healthy’ I believe you need to have balance in each component and should be working at improving or nourishing each area. But there is only one person that needs to decide what should be done, that’s you.

It’s a good exercise to divide a piece of paper into squares and right these categories at the top of each square. Then rank your satisfaction of that area of your life with a number from 1-10 in the upper corner of each box. Write down a few things you do already to address each category.  Once you’ve thought about that, notice the box with the lowest ranking number(s). Ask yourself, ‘What’s going on? Whats missing? What is one thing you can add or subtract that would make a small difference and improve how you feel in that category?”

I’ll share ways I’ve nourished each area of my life. For my relational category, I try to connect with a far away friend twice a month and meet up with local friends to catch up on life. I also try to have meaningful conversations with my husband and friends. My emotional component is nourished by talking out concerns or fears with a trusted friend or my husband and knowing absolutely that God is in control and has my back, so I can trust that the things happening that affect my emotional state may be hard, but they will turn out to be good.  Physically, I try to get in veggies of some kind at each meal and do some intentional movement and activity everyday it may be following an online exercise class, walking around the lake, or quick burst exercises. In the Spiritual category, I’ve been able to incorporate an online morning devotional that gives me a way to delve into the Bible while I have golden milk, tea or coffee in the morning before getting into the action of my day (I use the First 5 app). My financial component is my weakest cog, I want to make a difference and help others with the knowledge I have, but finding the best ways of doing that and making money has been a challenge. So I’m expanding into some new territory that aligns with my passion for helping others overcome the stress around food and gain more health.  I think the issue in this category is feeling like you’re living out your purpose. Environmentally I’ve changed things over several years. I made a switch to eliminate toxins in my cleaning solutions, soaps, shampoos, laundry supplies and skin care. I do have an EMF protector on my cell phone, but I think there is a need to take a break and unplug from social media and the constant demands that we feel from always being ‘connected’; If we are not careful, we will be living in response to everybody else’s desires put upon us rather than living proactively. And lastly, in the intellectual category, I try to make it a priority to read for enjoyment and to learn more.

I encourage you to take a little time to evaluate your Health in all areas of your life and see if there is room to grow or balance some things out. Reply if this has been helpful. Thanks again for being in my community of friends

lentil fajita

Black Lentil Fajitas

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These black lentil fajitas are rich in protein and fiber and tons of flavor…

When you want a fresh tasting dish that satisfies the desire for a handheld, these tacos hit the spot. Lentils absorb the Mexican flavors, so be sure to taste and add more spices if desired. I don’t care for hot chili, so I typically do not add it, but if you like heat, add in some chipotle or cayenne powder or your favorite hot sauce.

Lentils are rich in fiber and protein, so they are a great addition to meals. If you can’t find black lentils, brown or green lentils will work too. They may need a little more cooking time, so be sure to check for doneness.

Give these a try to an easy yet satisfying meal.

lentil fajita
Print Recipe

Lentil Fajitas

tasty and satisfying dish full of plant protein.
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: Mexican
Keyword: lentils
Servings: 4
Calories: 380kcal
Author: Chef Kim

Ingredients

  • 1 cup black lentils sub green or brown lentils
  • 2 Tbs fajita seasoning cumin, chili powder, garlic powder
  • 1 onion sliced
  • 2 cloves garlic
  • 2 red or yellow bell peppers sliced
  • 2 cups cabbage shredded
  • 2 T vegan mayo
  • 1 lime zest and juice
  • 1/2 bunch cilantro
  • 1 avocado
  • 8 organic corn tortillas
  • salt and pepper

Instructions

  • Place lentils in a pot with 3 cups water, bring to a boil, then turn heat to med-low and simmer for 20 minutes. Drain.
  • Place a large skillet over med high heat, add a little water or oil and the onion, stir until onion is limp. Add garlic and peppers, continue stirring so that the garlic does not burn or stick to the pan. Add a little more water if needed.
  • When the peppers have softened, add the cooked lentils and fajita spice blend and another 2 tablespoons of water. Stir to coat all the ingredients.  Turn heat to low and cook for 5 minutes.
  • In a bowl, combine the cabbage, cilantro, mayo, 2 Tbs of lime juice and 1/2 tsp zest and a 1/4 tsp salt. Stir well to coat the cabbage.
  • Slice the avocado and warm the corn tortillas in a low temp oven or toaster oven.
  • Once everything is prepared, scoop the lentil and pepper mixture over the corn tortillas, layer on the slaw and avocado. Dress with a little squeeze of lime and enjoy!

Nutrition

Calories: 380kcal | Carbohydrates: 58g | Protein: 18g

 

Savory Plant Based Scramble

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I’ve made chickpea crepes and quiche before but I haven’t tried a chickpea scramble until today. I like the texture but unless you have a sulfurous salt like kala namak it does not taste like eggs. It’s more like fluffy savory bread chunks and veggies. But it’s a nice combination and very filling. The chickpea flower has a decent amount of protein and if you add in a variety of veggies, each one brings more protein to the table along with lots of fiber and phytonutrients. I used onions, mushrooms, yellow peppers and arugula.

For a large single serving of the chickpea portion:

  • 1/4 cup chickpea flour
  • 1T nutritional yeast
  • 1/4 tsp each, turmeric and cumin
  • 1/4 tsp paprika
  • 1/8 tsp sea salt
  • 6 T of water.

Add dry ingredients to a bowl and stir. Add the water and whisk until smooth. Let sit while you prepare your veggies. Slice or chop your desired vegetables. I used about 2 cups total of chopped veggies and then a couple handfuls of arugula. Sauté the veggies to your liking, then remove from pan. Add 1tsp of olive oil to the pan then the chickpea flour mixture and cook on medium heat until the edges start to bubble and look a little dry, then flip and separate into bite size pieces. Scramble stirring gently until all the dough is dry. Add in the veggies to warm and then serve with pepper and hot sauce if desired.

Got Mylk?

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Plant milk is an alternative to dairy/cow milk, but the boxed brands are usually highly processed, come with unwanted ingredients and lack the true nutrition found in whole nuts, seeds or grains. Making your own can be quick and easy or it can take a period of time for soaking depending on the base you choose.  My favorite is quick and easy Cashew-Hemp Mylk. I just like the flavor blend that this has. But I have thrown in a couple Brazil nuts with hemp seeds and that is nice and creamy too. Home made oat and coconut mylk isn’t quite as creamy as a full nut/seed mylk mentioned above, but it definitely works in recipes and smoothies and is more budget friendly. Almond mylk takes longer because the almonds need to soak for about 8 hours before blending, whereas cashews, Brazil nuts and hemp seeds do not need to be presoaked for making mylk. To any of the recipes below, you can add a date or two for sweetness and a little vanilla if you want to flavor it.  I use a nut-milk bag that supports charities in Bali and created by a wonderful woman and chef I learned from.

Try the recipes below and let me know which you like best.

Cashew-Hemp Mylk

  • 1 cup raw cashews
  • 1/4 cup hemp seeds
  • 3 cups filtered water
  • Combine all in a blender and blend on high for about a minute, until smooth and creamy. Pour into a jar and keep refrigerated.  No need to strain or filter pulp. Should last about 5 days.

Almond Mylk

  • 1 cup almonds, cover with water and let soak for 8 hours
  • 3 cups filtered water
  • Drain almonds, rinse and add to a blender with 3 cups of water. Blend until smooth, about 1 minute. pour mylk through a mesh strainer or nut-milk bag to filter out the pulp. This is optional, but the almond pulp is very thick and will not give you a smooth mylk, but it’s your preference. Stored in the refrigerator, the mylk should keep for 5 days.

Oat Mylk

  • 1 cup rolled oats
  • 3 cups filtered water
  • Add oats and water to a blender and let soak for 15-30 minutes. Blend on high for about 30 seconds. Pour mylk through a mesh strainer or nut-milk bag. Store in a jar and refrigerate.

Coconut Mylk

  • 1 cup desiccated unsweetened coconut / dried coconut flakes
  • 2 cups filtered water
  • Blend coconut flakes and water in a blender until the coconut flakes are completely broken down. Strain milk through a nut-milk bag. Store the milk in a jar. Coconut pulp can be added to baked goods, smoothies or dried out and used as flour.Once you have your mylk, check out my other post on artisan mylks, turmeric golden milk, hot chocolate.

Caramel Apple Dessert

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Caramel Apple Dessert ( Nut, Dairy, Gluten, Soy and Refined Sugar – FREE)

Crust
1 1/2 C hemp seeds (can sub cashews)
1/4 C coconut flour
3 Tbs honey
1 Tbs coconut sugar
1 Tbs coconut oil

In a food processor, combine hemp seeds and coconut flour and process until a very fine meall is reached. Add remaining crust ingredients and pulse until it becomes sticky. Press into a parchment lined 8X8 in baking dish.
Place in freezer while you make the filling.

Filling
1 1/2 cups of dried Apple slices, soaked for 15-30 minutes to soften slightly
2Tbs maple syrup or honey
1/3 C sunflower butter (may substitute,  almond or cashew  butter)
2Tbs coconut sugar
3 Dates
1/4 C cacao butter, melted (may substitute. Coconut oil)
1/2 tsp sea salt

Soak apples, strain and gently squeeze out excess water. Set aside. Combine remaining ingredients in a blender or food processor and mix well to completely combine into a thick caramel. Spread about half of this mixture over crust. Roughly chop the dried apples and add them to the remaining caramel. Stir to coat the apples well. Pour into pan and spread evenly.  Place in freezer while you make chocolate layer.

Chocolate layer
1/4 C cacao butter, shaved and melted, measure before melting ( may substitute coconut oil)
1/4 C cacao powder
3 Tbs maple syrup or honey

Pinch salt or sprinkle Malden salt on top.

Shave cacao butter into a small bowl or jar, melt it by placing the jar into a pan or bowl of steaming water. Once its melted, add to the remaining ingredients and whisk well to combine and until it is shiny and smooth. Pour over the caramel and apples. Place in refrigerator until set. Slice into pieces and enjoy!