Posts

Eating To Ward Off Cancer

Eating to ward off cancer means removing the foods from your diet that cancer cells feed on, while simultaneously adding in the food, herbs, and supplements that cancer cells hate. Read more

Instant Pot Spring Vegetable Soup

Soup still hits the spot even when the days start to get warm.  This instant pot spring vegetable soup is perfect for those days — it will boost your immune system and make you feel good! Read more

17 Foods To Boost Your Mood

It’s pretty awesome that there are foods you can eat to elevate your mood. It’s true that food really IS medicine! The next time you need a little mood boost or emotional pick-me-up, pull out this list of 17 Foods To Boost Your Mood… Read more

Simple Fresh Vegetable Soup

This soup has lots of garlic and scallions to keep your immune system strong!
simple fresh vegetable soup

This soup is dedicated to all of my over-40-women-friends… those of you who want all that you deserve: inner health, outer beauty, youthful insides and outsides, a healthy immune system, balanced hormones, weight loss, radiant skin… I know, it sounds like a tall order, but this soup really does have ingredients to heal you inside and out and make you feel and look younger. It’s not magic. Well, actually, it kind of is a little like magic… This simple fresh vegetable soup is the complete package for every woman over 40.

And, it’s really easy to make, so it won’t mess with your work schedule or your busy life.

And, it can be made with whatever fresh veggies you have in your fridge.

And, the base is made with packaged broth.

And, you can just put the whole pot in your fridge and eat it all week long.

One of the things that I tell my clients is that if you make a big pot of healthy soup at the beginning of the week, you will have no reason to grab unhealthy snacks when you come home famished.

OMG, I sound like a commercial for soup! Haha… I’m not selling this soup — I promise —  but I do love it!

Okay, back to this simple fresh vegetable soup. This is so good. The veggies are cooked perfectly — you know what I mean — not mushy but not too crunchy. And the garlic infuses the broth so it has just the right amount of flavor. And there are some non-traditional vegetable soup ingredients like capers and chipotles so that you really feel like a gourmet when you try it.

I topped my soup with some vegan Parmesan, but feel free to use some croutons (preferably grain-free), or some crumbled crackers.

Right about now, I’m getting really sad that there’s no more soup left in my pot…

If you are looking for another easy soup recipe, try my Slow Cooker Vegan Split Pea Soup.

simple fresh vegetable soupsimple fresh vegetable soup

Here are some of the awesome healing ingredients in this simple fresh vegetable soup:

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.

Bell peppers help with indigestion. If you are feeling bloated and full from over-eating a lot lately, consuming bell peppers will help reduce this feeling. They are also good for blood circulation and research has shown that they are good for people with a low appetite or anorexia. It used to be common in China to use green pepper tea to soothe indigestion.

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections.

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around.1 However, I was taught to stay away from the plain white button shrooms that are so readily available. Recently, however, I learned that I was doing myself a disservice by avoiding these mushrooms. It turns out, if you make sure they are organic, there are lots of benefits in button mushrooms! They are detoxifying, can help get rid of phlegm, ease diarrhea, are good for circulation, and new research has shown that if you eat them often enough, they can reduce cancer cells in the body.

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Capers, although small in size, are a big source of anti-oxidants, and they actually can make you feel better emotionally because they activate the “happiness” center of your brain.

simple fresh vegetable soup

Simple Fresh Vegetable Soup
Author: 
Recipe type: soup, paleo, whole30, vegan, vegetarian, simple
Cuisine: American, Italian
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is the easiest veggie soup recipe, yet it tastes gourmet! It makes the perfect leftovers all week long!
Ingredients
  • 1 qt vegetable broth
  • 6 garlic cloves, smashed
  • 4 scallions, sliced (including the root end)
  • 1 green bell pepper, diced
  • 1 14.5 oz can diced tomatoes
  • 2 carrots, peeled and sliced
  • 2 celery ribs, chopped
  • 1 med zucchini, diced
  • 1 head broccoli, crowns cut into florets, stems sliced
  • 8 oz white button mushrooms, chopped
  • ¼ lb sun-dried tomatoes, rehydrated in some hot water, sliced
  • ½ cup fresh parsley, roughly chopped
  • sea salt and black pepper
  • ½ tsp dried hot red pepper flakes
  • 1 tsp chipotle pepper with adobo (either just use the sauce or mince the peppers)
  • 3 tsp capers, drained
  • vegan Parmesan cheese shreds, for garnish (optional)
Instructions
  1. Pour the broth and tomatoes into a large pot. Bring to a simmer.
  2. Add the garlic, bell peppers, carrots, celery, and broccoli.
  3. Simmer 5 mins.
  4. Now add the rest of the ingredients. Stir and cook 20 minutes, or until the veggies are cooked al dente.
  5. Ladle into bowls and top with Parmesan.
  6. Enjoy!

simple fresh vegetable soup

Chopped Broccoli Salad

This chopped broccoli salad is delicious, can be customized with your favorite ingredients, and can be made in advance!

chopped broccoli salad

Almost every time I buy broccoli I end up roasting it in the oven until it is nice and charred — burnt broccoli is awesome! Now that I’ve said that, this chopped broccoli salad has nothing in common with burnt broccoli… but it’s my new favorite side dish.

So, while I was making this recipe, I kept thinking to myself that if there’s no burned edges and blackened stalks, how good could it be? Well, let me tell you, it’s excellent. What this chopped broccoli salad does have is lots of fruit, nuts, and seeds. And a delicious creamy dressing. This is so good, you have to try it instead of cole slaw or potato salad the next time you need a quick side dish.

I even chopped up some Chinese herbs and tossed that into the mix. So, if you are a newbie with the herbs, this is a great recipe to start with…

I served a big bowl of it alongside some roasted salmon the other night for dinner. The next day we ate it with some chicken. I still have a bit left in my fridge and I’m going to dive in with a spoon and finish it off as soon as I’m done writing this post!

For another delicious idea for broccoli, check out my recipe for Creamy Broccoli And Mushroom Casserole.

chopped broccoli salad

This recipe has a bunch of healing ingredients:

Broccoli has a lot of potassium and is great for brain function; it also has magnesium and calcium to help regulate blood pressure. It’s also good to clear your body of excess heat and it actually can help your vision too. I love foods that make you feel better mentally as well as physically, and broccoli is one of those foods — it can lessen feelings of irritability.

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Cherries are one of the best foods to combat many types of arthritis and joint pain. Also, because cherries help improve circulation, they can be helpful for post-stroke patients. In Chinese medicine, we also believe that cherries help to maintain the body’s “essence” or life-force. I always keep a bottle of organic black cherry juice in the fridge and I often drink a few ounces before bedtime or put a little in my smoothies. I also keep bags of frozen cherries in the freezer. And when fresh cherries are in season, you can always find a big bowl in my kitchen. This recipe uses tart dried cherries — I love them and use them as a substitute for raisins in many recipes.

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation.

Long Yan Rou (Longan Fruit) is a Chinese herb that can be found in many Asian markets. They are small, like berries and have a delicious and slightly smoky and sweet flavor. This wonderful herb is great for insomnia, heart palpitations, and memory.

Sunflower seeds help lower blood pressure and can relieve headaches and dizziness. In Eastern medicine we recommend eating sunflower seeds if a person is troubled by certain severe intestinal symptoms like dysentery, or intestinal worms or certain parasites. These seeds also contain calcium and magnesium and have anti-aging properties. In Chinese medicine they are often prescribed to get rid of rashes.

Raw apple cider vinegar is one of the most amazing ingredients available today. My husband and I really do take a big spoon of it every day along with our other supplements. It helps you maintain a healthy alkaline level in your body, detoxifies the liver, and is good for your heart. This vinegar helps intestinal function, much the way probiotics do. It also acts as an antacid and can help break down mucous in the body.

chopped broccoli salad

Chopped Broccoli Salad
Author: 
Recipe type: salad, vegetables,
Cuisine: raw, vegetarian
Prep time: 
Total time: 
Serves: 4-6
 
This is the perfect side-dish. The broccoli is chopped and combined with delicious and healthy fruit, nuts, and seeds. It's so easy and it's so much better than traditional cole slaw or potato salad!
Ingredients
  • 1 head broccoli, florets placed in food processor and chopped (stems saved for another use)
  • 2 scallions, sliced
  • ⅓ cup unsweetened dried tart cherries
  • ¼ cup raw almonds, chopped
  • ¼ cup Long Yan Rou (Longan Fruit), chopped (this is an optional Chinese herb)
  • 2 Tbs raw sunflower seeds (here are some organic ones)
  • 3 Tbs of a healthy mayonnaise (I love this one)
  • 2 tsp raw apple cider vinegar (this is the one I buy)
  • 1 Tbs coconut sugar (here's a good one)
Instructions
  1. In a large bowl, mix together the chopped broccoli, scallions, cherries, almonds, Long Yan Rou (if using), and the sunflower seeds.
  2. In a small bowl, whisk together the mayonnaise, vinegar, and coconut sugar.
  3. Add the dressing to the broccoli mixture, stirring well, until combined.
  4. Enjoy!

chopped broccoli salad

Creamy Broccoli And Mushroom Casserole

This creamy broccoli and mushroom casserole is vegan!

Creamy Broccoli And Mushroom Casserole

I am not vegan, but I have to say that I love vegan food. I stopped eating cheese a million years ago when i realized how much better I felt without it, but it wasn’t until recent years — when I learned how to make foods taste cheesy and creamy without real cheese and cream — that I became a lover of all things vegan. I’m not a huge fan of meat substitutes, but give me a vegan creamy, cheesy casserole or some non-dairy ice cream and I’m in foodie heaven.

This creamy broccoli and mushroom casserole makes me happy. It’s comforting and warming and smooth and creamy and it’s just plain delicious.

I make it whenever I’m looking for a simple healthy side dish, especially in the cold winter months.

And, in my house, I’m embarrassed to say that even though everyone loves it, but I can’t call it vegan. They scarf it down but for some reason my unenlightened crew thinks they don’t like vegan food…

I’m on a big customized-recipe-creation kick right now (okay… always…), so let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a vegan recipe with your name on it…  So CLICK HERE  to be taken directly into my calendar to sign up for your free phone consultation.

I’ve also got a new FREE ebook for you:

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I love to serve this recipe with my favorite simple roast chicken or with this easy Slow Cooker Whole Chicken.

creamy broccoli and mushroom casserole

Here’s some great reasons to make this recipe:

Broccoli has a lot of potassium and is great for brain function; it also has magnesium and calcium to help regulate blood pressure. It’s also good to clear your body of excess heat and it actually can help your vision too.

I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around. However, I was taught to stay away from the plain white button shrooms that are so readily available. Recently, however, I learned that I was doing myself a disservice by avoiding these mushrooms. It turns out, if you make sure they are organic, there are lots of benefits in button mushrooms! They are detoxifying, can help get rid of phlegm, ease diarrhea, are good for circulation, and new research has shown that if you eat them often enough, they can reduce cancer cells in the body.

Shiitakes are probably the variety of mushroom that I use most. I love the way they taste and they help lower blood pressure and cholesterol. These shrooms also promote healing and have been found to fight tumors. In Asia, shiitake mushrooms are often fed to a patient who has just had surgery to help the healing process. I also added portabella mushrooms here. They too are good for you, and they taste great!

Onions are great for your immune system; they are a natural antihistamine. Several times lately I have recommended that patients with bronchitis or severe colds put sliced raw onions in their socks before bedtime. The onion actually draws the toxins out of the body and in the morning many people feel much better. Onion is a superhero in the food world!

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes.

creamy broccoli and mushroom casserole

If you make this Broccoli And Mushroom Casserole recipe, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Creamy Broccoli And Mushroom Casserole
Author: 
Recipe type: vegetables, side dish, casserole
Cuisine: vegan
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This creamy vegan casserole is so comforting and warming you will want to serve it with everything. Broccoli and mushrooms cook together in a velvety vegan cream sauce to make it the perfect side dish.
Ingredients
  • Florets from 2 heads of broccoli
  • 1 Tbs plus 2 tsp extra-virgin olive oil
  • 1 medium yellow onion, cut in half and thinly sliced
  • sea salt
  • 4 oz sliced shiitake mushroom caps
  • 10 oz sliced white button mushrooms
  • ¼ cup hemp seeds
  • ¼ tsp dried hot red pepper flakes
  • 1 can of full-fat coconut milk (use all of the solid cream on the top and ¼ cup of the liquid
Instructions
  1. Preheat the oven to 350 degrees Convection setting or 400 degrees regular bake setting.
  2. Bring a large pot of salted water to a boil.
  3. Add the broccoli to the water for 1 minute. Drain.
  4. Heat 1 Tbs of the olive oil in a medium skillet. Add the onions and saute them, over medium-low heat, stirring occasionally, until they begin to caramelize, about 25 minutes.
  5. In a large bowl, combine the blanched broccoli, all of the mushrooms, the caramelized onion, hemp seeds, and hot red pepper flakes.
  6. Grease a large baking dish with about 2-tsp olive oil.
  7. Pour the broccoli mixture into the baking dish.
  8. Stir the coconut cream together with ¼ cup of the coconut liquid and pour this mixture evenly over the broccoli mixture.
  9. Bake about 15 minutes, or until hot and bubbly.

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Creamy Broccoli And Mushroom Casserole