Make up a batch to have on hand. These pungent spices are used in Ayruvedic medicine to heal the body of inflammation and dry up excess mucus. Note: always heat spices at beginning of cooking process to release oils and healing properties. Combine the following ingredients in an airtight jar:
2 Tbsp coriander
2 Tbsp cumin
2 tsp cardamom
1 Tbsp turmeric
1 1/2 tsp cinnamon
1 tsp black pepper
1 tsp cloves
1 tsp nutmeg
1/2 tsp cayenne pepper
Used for a base in many cream sauces and rich dishes- decadent but less guilt ridden.
6 tbsp. grated coconut
6 tbsp. fresh sesame seeds (soaked overnight and drained)
Sesame or coconut oil
Liquefy the two dry ingredients in a food processor until they no longer fall to center. Stop the blender and push them to the center with a knife several times as they stick to the sides. As blender is running add sesame or safflower oil until the oil covers the pulp (approx. 6 tbsp.). Liquefy for 2 minutes and then add warm water until mixture reaches the desired thickness (approx. 12 oz. of water). One tbsp. of maple syrup and a dash of salt may be added if desired.
FOR SAUCES: Start with coconut-sesame milk; add potato flour for thickening and season with desired spices. May also be used for creamed soups (mushroom, celery, etc.) and scalloped dishes (potato, cauliflower, etc.)
Cheezy Sauce (4 servings) Great dairy free alternative to alfredo sauce that has a ton of nutrients!
2 cups cashews/almonds
3/4 cup water
1 tablespoon lemon juice
1 teaspoon sea salt (or slightly less)
1/3 cup nutritional yeast
Optional: 2 to 3 more tablespoons water if needed to facilitate blending
Throw all ingredients in a high-speed blender. Blend. Serve. Refrigerate leftovers. Leftover raw cheese sauce will keep for up to four days in a tightly sealed container in the refrigerator.
Anti-Inflammatory Cure-All Beverage Use once each day in the evening to soothe, unwind and restore yourself.
1 cup non dairy milk alternative (coconut, almond or other nut/seed milk)
1 Tbsp Coconut Oil
1 tsp Turmeric
2 tsp fresh grated ginger or 1 tsp dried ½ tsp cinnamon ½ tsp cardamom
Stevia to sweeten
Simply drop 1 Tbsp Coconut oil in small saucepan on the stove. When melted, add grated ginger, cardamom and turmeric. Stir to combine and simmer for 1 to 2 minutes. Add non-dairy alternative, stir to combine, and finally whisk in other ingredients. Simmer to warm and enjoy!
Energy Balls (20-25 balls)
Great on the go, make a batch in advance and keep them in your freezer. 1-2 balls is a great mid morning or afternoon pick me up snack!
1 C (dry) oatmeal (I used organic old-fashioned oats)
2/3 C unsweetened coconut
1/2 C nut butter (organic, just nuts- try almond or peanut butter)
1/2 C ground flaxseed
1/2 C chopped dried fruit, carob chips, chopped pecans, walnuts- whatever you like!
1/3 C honey
1 tsp. vanilla extract
Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of about 1" in diameter. Store in an airtight container and keep refrigerated for up to 1 week.
Carrot-Ginger Soup Recipe (serves 4-6)
Cheap, & easy to make and keep in the fridge or carry with in a mason jar. Carotenoids abound, plus the added bonus of superfoods garlic and ginger make this a winner!
In a pot sauté: 1 C onion, minced 2 stalks celery, chopped 2 cloves garlic, minced 1 Tbsp ginger, peeled and grated (more if desired)
Add: 3 C carrots, peeled and chopped 2 large sweet potatoes 2 Tbsp vegetable broth powder 7 C water Bring to a boil and simmer for 20 minutes, or until veggies are soft.
Allow soup to cool slightly. Dish soup in batches into a blender or use a hand blender and blend in the pot. While blending, add 1 1/2 tsp sea salt & 1 Tbsp fresh lemon juice
Serve, garnishing with fresh dill or parsley
Green Goddess Broccoli and Arugula Soup (Serves 4)
Fast, delicious, and amazingly rich in nutrients- it will definitely get your skin glowing!
1 tsp ghee (Ghee is clarified butter used in South Asian cooking. Find it in Asian markets or natural health food stores.) or olive oil
1/2 medium yellow onion, chopped
2 garlic cloves, finely chopped
1 large head broccoli, cut into medium florets
1 cup arugula
2 cups low-sodium vegetable broth
1/2 cup unsweetened coconut milk
Juice of 1/2 lemon, or more if needed
Sea salt and freshly ground black pepper
Method: Heat the ghee in a medium pot over medium-high heat. Once melted add the onion and garlic and cook until aromatic and soft, about 3 minutes. Add the broccoli and arugula to the pan and stir frequently until the broccoli is bright green and the arugula has wilted, 4 to 5 minutes. Pour in the broth and bring the soup to a boil. Once boiling, reduce the heat to low and simmer until the broccoli is fully cooked, 5 to 8 minutes. Carefully transfer the soup to a blender and blend on high speed for 1 1/2 minutes. Pour in the coconut milk and lemon juice and blend for another 30 seconds. (Or use a handheld immersion blender to purée the soup right in the pot.) Taste for seasoning and adjust with salt, black pepper, or lemon juice if needed. The soup should be thick but still light. If it is too thick, thin it with a little more coconut milk or water. Any leftover soup can be stored in the refrigerator for up to 5 days or in the freezer for up to 6 months.
Red & Green Salad (serves 1) A simple yet powerfully healing recipe
1/2 cup of red cabbage, sliced
2 beets, sliced
1 Tbsp red onion, diced
1 radish, sliced
1/4 cup pomegranate seeds/ sliced apple
1/4 avocado, diced
1 Tbsp Italian parsley, torn
juice from lemon
Add cabbage to a bowl and massage with lemon juice and salt. After a few minutes, leave it to sit while you prepare the other ingredients. Toss together. Drizzle on lemon juice and dust with sea salt. Serve with white fish or chicken.
Italian Bean Salad (serves 1) A fast lunch option that will keep you feeling full for hours
Make 1/2 cup quinoa. In a bowl, combine 1 cup low-sodium cannellini beans, rinsed and drained, with 1/2 cup each grated carrots, chopped red bell pepper and bean sprouts and 2 tsp extra-virgin olive oil. Add quinoa. Season with chopped fresh herbs (such as parsley, basil and oregano), and black pepper.
Sugar Free Vanilla Carob Cake Decadent and great for a dairy lover, but still rich in fiber and nutrients
3 lrg eggs
1/3 C banana, mashed
1/2 C butter, softened
1 1/4 C milk
2 tsp. vanilla
1 1/2 C unbleached flour
3/4 C carob powder
2 tsp. baking powder
1 tsp. baking soda
1 C flaked coconut
1/2-1 C dried cherries (optional)
Beat eggs until very foamy. Add mashed banana, soft butter and milk. Beat until creamy. Add vanilla, flour, carob powder, baking powder and baking soda. Beat well. Stir in coconut. Spread batter evenly in a greased and floured 9 x 13 inch pan. Bake at 350 degrees for 20-25 minutes or until a knife inserted comes out clean. Cool. Good with (real) whipping cream on top.
Chocolate Chia Seed Pudding (Serves 2) Dense fiber & good fat dessert that quells cravings. Perfect.
1/2 cup unsweetened coconut milk
1/4 cup chia seeds
2 tbsp unrefined coconut oil, melted
3 tbsp unsweetened cacao powder
1 tsp pure vanilla extract
1⁄8 tsp cayenne pepper
1⁄8 tsp sea salt
1/4 cup fresh blueberries, for garnish
Method: Combine the coconut milk, chia seeds and oil in a bowl and mix thoroughly. Let stand for 30 minutes on the counter. Add the cacao, vanilla, cayenne pepper and salt and mix well. If the pudding is too thick, add a bit more coconut milk to thin it out. Garnish with the fresh berries. The pudding is best when served the same day.