Category: Recipes

Roasted Chimichurri Bowl

Chef KimLeave a Comment on Roasted Chimichurri Bowl

This is a nice collection of roasted vegetables with a grain that is topped with creamy chimichurri herb sauce and avocado. You can make it your own by varying the roasted vegetables and grain.

I used brown Jasmine rice, Portabella mushrooms, bell peppers, red onion, garlic, rainbow carrots, and kale.

Cook rice by combining 1 cup of rice per 2 cups of water, bring to a boil and then cover and lower temperature to low and simmer for 35 minutes. Strain off extra liquid.  To roast the vegetables, cut vegetables into 1 inch thick slices, and lay on a roasting pan lined with parchment. Brush olive oil over each vegetable and sprinkle with salt.  Roast in a 400 degree oven for 25 minutes.  To roast the kale, wash and remove stem, tearing leaves into large pieces. drizzle with olive oil and massage to coat the leaves. Spread onto a parchment lined pan and roast for 10 minutes until softened and slightly crisp.

To make the chimichurri sauce, blend together one bunch each of chopped parsley and cilantro, a couple stems of mint, a teaspoon of dried oregano, 1/2 cup olive oil, and the juice of one lime, 1 teaspoon each of coconut aminos and cider vinegar and one clove of garlic. Blend this until smooth.  Spoon this over the rice and vegetables.  This sauce can also be used as a dip or sandwich spread, or added to soups and dressings to ramp up the flavor.

Varying the vegetables and substituting millet, quinoa, buckwheat groats, and even oats cooked in a broth will allow you to make this dish with what you might have on hand, while keeping the flavors fresh and the nutrients dense and filling.

I hope you enjoy this warming dish, which is full of antioxidant and immune boosting nutrients.

Super Boosting Red and Green Tea

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This is a powerful and delicious combination to increase your digestive function and feed the the ‘good guys’ in your gut.  You want your gut microflora to be in the best possible form as you enter into this holiday season. Stress, rushing through meals, extra sugar and treats, all things we often experience more of this time of year, really can wreak havoc on our digestion.  When we are not digesting and absorbing properly, the way we feel is most often affected. This deliciously warm concoction hits the mark by stimulating digestive secretions and providing:

  • polyphenols for optimal gut microflora and microbials to keep candida and the bad guys in check
  • melatonin to help regulate our body’s light sensors
  • phytonutrients for cellular health
  • deliciousness to satisfy the taste buds.  All Good!

Brew a cup of Jasmin Green Tea and allow it to steep for 5 minutes, covered.  Add one Tablespoon of Tart Cherry Concentrate, the juice from 1/2 lemon, and 2 teaspoons of local raw honey.

I like warm drinks this time of year, but this can certainly be enjoyed cool or on ice, or even blended into a slushy.

ENJOY AND TOAST YOUR GUT!

Healthy Traveling Tips

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Love to travel, but not sure how to eat in airports, on the plane or while running from one gate to the next? Airports are notorious for unhealthy food choices, but in the last couple of years there have been some attempts to bring in some healthy options. To stay on top of your health, you have to have time to look for them or pack your own, so your not consuming coffee, sugar, and fat while compromising your health. You want to arrive feeling your best, so you can enjoy time exploring and enjoying your designation. I’ll share a couple tips for traveling healthy from my own experience.
Fist, staying hydrated is so important, so drink 20 oz. of clean water before leaving home, and take an empty water bottle with you. A bottle with a filter is ideal, because you can fill it with tap water once you get through security and save $5 you’d sped on a bottle. If you plan to dine in one of the many airport restaurants, ask for water wth lemon. Water helps everything in the body work better, it even relieves pain. Carrying chia seeds to add to the water can provide a boost of protein, omega 3 fat, fiber and they help the body to absorb the water better and fill you up between meals.
Packing or purchasing fresh fruit and veggies gives you the highest amount of nutrients per calorie. Fruits are the highest food source of vitamins and vegetables are the highest food source of minerals and fiber. Fruits that travel well include, apples, citrus, bananas, and cutting up pineapple ,grapes and kiwi into a disposable cup makes a great meal on the go. Vegetable sticks with hummus or nut pates or spreads are stable unrefrigerated for several hours and travel well. Many airport restaurants offer fresh fruit and salads, and it is possible to find juice and smoothie bars.
If you plan ahead a bit, you can make some great travel snacks. If you have a dehydrator, flax crackers and dried fruit are quick and easy to put on trays and then you take them out when dry. Making power balls are an easy stir together snack that packs a good protein boost. Place a half cup of nut or seed butter into a bowl. Add 3 tablespoons of honey or coconut nectar and a pinch of salt. If you like add a scoop of protein powder and some superfood powder, I like maca. Then add seeds, dried berries, chopped figs, apricots or raisins. You can add soaked chopped nuts or crunchy brown rice cereal if that appeals to you. You will stir to coat everything and decide if it will stick together in a ball. If not add a little more nut butter or honey, if it’s too loose add more powder or seeds. Roll into balls and roll in shredded coconut and refrigerate. Place in a Baggie to travel. If there is no time to make your own, shop for organic fresh and dried fruit, trail mixes, protein or nut bars and individual packets of protein and/or greens powder.

I’m traveling to Rome as I write this and I have  a full day of flights and layovers, and I want to share with you what I’ve packed for snacks and found in airport venues. On the way to the airport, I drank a mixture of barley grass juice, protein powder, chia seeds and water. In my carry on, I brought dried cherries and dragon fruit, flax crackers, kale chips and dark chocolate covered almonds. In Detroit my husband and I dined at a Mediterranean restaurant and I had lemon water, chick pea hummus, tabouli and side salad. At JFK, I found a Jamba Juice and ordered the whole super greens juice, which is blended apple,carrot, spinach and kale with a bit of water. On the airplane, it is possible to request a special meal when booking, but the vegetarian meals are usually high in cheese and milk components. I did not order a special meal, but one of the options onboard was a salad topped with asparagus, squash, peppers,onion and a couple shrimp with a side of fruit. It is becoming much easier to travel and stay plant-based with tasty options along the way, but I try to be prepared in case I can’t find anything that fits into my criteria for staying healthy wile traveling. Now, I am much more careful about my choices while traveling to and from my destination because for me it is a stress on my system with the rushing, anxiousness, eating at off hours and the immune attack that is encountered along the way. Once I arrive, I love experiencing the food and culture of a new place – they both go hand in hand most of the time. But I continue to eat a majority of plant based options because they are available and delicious. Other countries are also making allowances for people with compromised systems, such as celiac disease.  I hope these simple ideas I’ve shared will benefit you in your travels.  I wish you a wonderful holiday season.

Smoothie Bowl

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Here’s a new twist on smoothies…filling a bowl with great things that go crunch and topping it off with a smoothie, stir and enjoy the goodness!

IMG_0467[1]My morning smoothie bowl usually consists of a mixture of nuts and seeds (walnuts, almonds, pumpkin, sunflower, flax and chia) then a fresh fruit, here I used apple, and some dried fruit, maybe (figs, apricots, cherries or cranberries). Then I blend a simple smoothie – you can add anything you like. I made this one with a generous spoonful of tahini, 1/2 cup almond milk, a big handful of spinach, some maca powder, ginger and a little maple syrup. I added a little water to thin it out a bit.

Coconut Kefir

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I love having a tangy kefir to pour over granola or muesli (mixture of nuts, seeds and dried fruit) and it is so easy to make and much more economical than purchasing store-bought, but the best part is you control the ingredients, so there is no added preservatives, sugars and gums.

  • 2 cans of full fat coconut milk
  • 1 packet of kefir starter or 1 tsp of probiotic powder

Empty cans into a small saucepan and warm gently over low heat, just until warm. The solid coconut cream should melt and mix with the milk. If you stick your finger in the pan it should feel neutral, neither cold or warm, but body temperature. At this point take the pan off the heat and whisk in the starter or probiotic powder, mixing it well. Pour mixture into a quart jar and cap. Wrap jar in a towel and let sit on your counter or in a cabinet for 24-36 hours without disturbing. The longer you allow it to sit, the tangier it will be. It will thicken as it cultures. When it has cultured to your liking, place in the fridge. It will keep for a couple of weeks.  Add sweetener as you serve it if you like. Try drops of flavored stevia, or a little honey or maple syrup. Sprinkle with cinnamon or nutmeg. Try adding it to smoothies, poured over fresh fruit or add savory herbs, like garlic, thyme, basil, oregano, or mint and use as a dip or sauce.

 

 

 

 

Raw Creamy Oatmeal

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This recipe makes enough for two and some leftover to save or to add to a smoothie. It is creamy, yummy and able to keep you satisfied until lunch. Get creative with stir-ins and toppings.

  • 1 cup soaked steal cut oats
  • 1 tbsp. of yogurt or kefir (optional)
  • 1 apple, cored and chopped
  • 3 dates, chopped
  • 1 tsp. cinnamon
  • 1/4 cup shredded coconut
  • Optional toppings: raisins, chopped dried fruit, chopped nuts, seeds, cacao nibs, orange sections, bananas, berries, puree of squash or sweet potato…

Place the oats in a bowl and cover with water.  If available, add a spoonful of yogurt or kefir and mix well. Cover with a towel or plastic wrap and allow to sit overnight. After the oats have soaked for at least 6 hours, combine everything except toppings, in a food processor and process until desired texture is reached: chunky or creamy.

Place in serving bowls and stir in assorted toppings. Leftovers will keep for several days in a sealed container in the fridge. A larger batch can be made and kept in a glass jar, ready to dish up or take on the run.

*For this recipe, rolled oats can be used. Rolled oats only need 15 minutes of soaking.

This recipe can be varied by adding other dried fruit in place of dates such as raisins, figs, or apricots, and substituting pear or banana for the apple. Add different spices to enhance flavor.

 

Cardamom Chocolate Mousse Cake

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This celebration cake is a good source of  zinc, selenium, Vit. E, antioxidants, good fats, and digestive aid.

For this recipe you will need a Food processor and High speed blender

  • 1 ½ cup Cashews
  • 1 avocado
  • 1 cup almond or coconut milk/water
  • ½ cup raw cacao powder
  • 2 tsp vanilla
  • 1 ½ teaspoon Cardamom
  • ½ cup sweetener: coconut nectar, honey or maple syrup
  • ½ cup cacao butter, melted
  • ¼ cup Coconut oil, melted
  • 2 teaspoons lecithin

Crust:

  • 10 brazil nuts
  • ½ cup pumpkin seeds
  • 1 ¼ cup almonds
  • 2 Tablespoons raw cacao powder
  • 1/8 teaspoon of cardamom
  • pinch salt
  • 1 Tablespoon coconut oil

To make the crust: use a food processor and grind nuts until a fine meal is achieved. Add the cacao powder, cardamom and salt, pulse to combine. Add oil and pulse again to combine and continue until the mixture just starts to roll over as it is processed. Check consistency, pinch some of the crust and if it holds shape, it is ready. Press into a 10 inch springform pan.

To make the filling: Combine the cashews and milk in a blender and blend until smooth. Stop and add the avocado, cacao powder, vanilla, cardamom and sweetener, blend until smooth, scraping down sides of container if necessary. Turn blender on and while it is on, add the melted oils and lecithin. Blend for another minute until completely incorporated. Pour filling mixture into crust, chill for at least 4 hours before serving

Pineapple Cucumber Gazpacho

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I tasted this soup last week while visiting St. Petersburg, Florida. Eating it outside under the warm setting sun was such a blessing, considering it was below freezing back home. So when I was back home in the frozen north, I decided I wanted to try my hand at making my version of the soup I had enjoyed. It turned out very good and brought a feeling of warmth and tropical flavors to a very cold day. I hope you like it. Serves 4.

  • 1 cucumber peeled, seeded and diced, reserve seeds
  • 1/2 pineapple, cored and diced
  • 1/4 cup chopped cilantro
  • 1/2 lemon, juice only
  • 2 Tablespoon walnut oil or other nut oil
  • 1/2 jalapeno or dash of cayenne
  • 1/2 teaspoon sea salt
  • 1/2 cucumber , peeled and chopped
  • 1/4 pineapple, cored and chopped
  • 1/2 cup water
  • 1 Tablespoon of white balsamic vinegar, optional

Place diced cucumber and pineapple in a bowl, add cilantro and jalapeno if using. Stir to combine. Place lemon juice, oil, cucumber half and reserved seeds, chopped pineapple, salt, water and if using white balsamic in a blender and puree. Add more pineapple to thicken or more water to thin. Pour over diced cucumber and pineapple, stir, taste and adjust seasonings. sprinkle with cayenne to your taste.

This will make a wonderful summer treat, but if you need a reminder of what summer tastes like while your waiting for the thaw, give it a try.

Breakfast Smoothie

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This is a great way to start your day. The fruit is light and cleansing, but full of antioxidants, natural sugar to help the brain wake up and function and fiber to fill you up, keep you regular and slow the blood sugar spike. Only the whole fruit works that way.

  • 1 cup berries (blue, strawberry, raspberry or a blend)
  • 1/2 banana, peeled
  • 1 orange, peeled and seeded
  • 1 Tbs almond or sunflower seed butter
  • 1 Tbs chia seeds
  • 1 cup water

Fresh or frozen berries and bananas work well. Frozen fruit will give it more of a dessert feel, like a milkshake. Combine all ingredients in a blender container and blend until smooth, about 30 seconds on high.

**To add a big nutrient punch to this smoothie, add two handfuls of spinach, romaine, chard or kale leaves.  You’ve just increased the powerful benefits of alkalizing minerals and amino acids and it tastes AMAZINGLY GOOD even though it’s green!

(So many people have an aversion to eating and drinking green, but green is life-giving)

Just think of how great it is to see green after a long winter in Wisconsin!

Simple or Elegant

Chef KimLeave a Comment on Simple or Elegant

I taught a few classes this summer that turned out to be really enjoyable for me and from the feedback, for everyone who attended.  What I want most for people to see and encounter when attending my classes, is that it can be easy to put together Beautiful and Deliciously Healthy Food!   It is very fun for me to see excitement in peoples faces when they taste something that wakes up their taste buds but at the same time understand that they are really nourishing their bodies, because they are eating fresh, whole food without a box and the accompanying preservatives and chemicals.  And most recipes take less time the “convenient food in the box”. I won’t get started on “fake” food.  Just think of all the goodness there is in your garden or at the farmer’s market or in your CSA box. There are so many wonderful things you can do to get creative with raw foods – greens, fruits, vegetables, nuts, seeds, etc. You can enjoy the simple delicious pleasure of a superbly ripe peach, watermelon, or berry each with their own array of antioxidants and vitamins. Or you can take a little time and combine some of the earth’s bounty into a wonderfully refreshing salad that is sure to please! 

Here is a recipe from my Gourmet Summer Supper Class that can be made simply with option one described below or a bit more elegant by following option two. Option two may look like it takes practice or maybe too much time. but when I made it for the first time, layering the avocado only took about ten minutes and it does not need to be perfectly aligned, it just needs to be overlapping slightly. Give it a try, it is stunning both to the eyes and the taste buds.

Stuffed Avocado Salad

Avocado half or roll,  filled with chopped lemon vegetable salad 

  • 2 avocados, ripe but not too soft
  • 1 tablespoon olive oil
  • 2 radish
  • ½ cup zucchini, small diced
  • ¼ cup red pepper, diced
  • 3 tablespoon green or sweet onion
  • 1 med kohlrabi, small diced
  • 2 tomatoes, seeded and diced
  • 2 tablespoon minced basil,
  • 1 1/2 teaspoon sesame oil
  • Zest of one lemon
  • 6 tomato slices crisp dehydrated (optional)
  •  Garnish: White balsamic vinegar or coconut aminos.
  • Tomato crisps (paper thin tomato slices dried in dehydrator until crispy)

 

 For chopped Salad: Slice off top and bottom of tomatoes, cut outer flesh away from seeds and pulp of tomato, keeping seeds intact. Cut flesh into 1/4 inch cubes; reserve seeds and surrounding gel aside for garnish. Combine tomato cubes with diced kohlrabi, onion, pepper, zucchini, and radish. Add lemon zest, basil and sesame oil.

 Option 1: Cut avocado in half, remove the pit, peel and place on a bed of baby greens. Fill with chopped salad, drizzle with vinegar or coconut aminos.

 Option 2: Lightly oil a sheet of plastic wrap with olive oil. Peel avocados, keeping them whole. With peeler, shave thin slices of avocado, working from the top to the bottom. Carefully place slices on plastic wrap, overlapping slightly to create a sheet of avocado about 4 by 12 inches. Sprinkle lightly with salt. Repeat to make 2 sheets.

 To assemble stuffed avocado rolls:  Place ½ -3/4 cup vegetable mixture across bottom of each avocado sheet. With plastic wrap, roll up like a sushi roll. Remove plastic wrap. Drizzle white balsamic or coconut aminos on each serving plate. Cut each large roll into three pieces.  Place 1 roll per plate. Garnish with tomato seeds and tomato crisps.

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