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Matcha Chia Pudding

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This matcha chia pudding combines the healing power of matcha and chia seeds… make it the night before and be amazed!

matcha chia pudding

Last week when I was really tired and a bit achy, my acupuncturist/mentor recommended green tea, but in the form of matcha or sencha. These intense green tea powders are so good for you, but I had forgotten all about them.

Honestly, I don’t know how I forgot about them because matcha seems to be everywhere these days… everywhere I look there are matcha smoothies, matcha cookies, matcha lattes. So, I figured, why not matcha chia pudding…

I do love a good chia pudding. Really, if you can make something the night before and have it ready for breakfast when you wake up, and have it taste delicious, what’s not to love?

This chia pudding is great. It’s not too sweet, has a distinctive green tea flavor, and is so energizing… it’s the perfect breakfast! I actually tried something new with this pudding and I put it in the blender in the morning to give it more of a creamy, dessert-like feel. I really liked it this way, but you can omit this step if you prefer.

For another great chia pudding recipe try my take on Raspberry Chia Pudding!

matcha chia pudding

There are so many reasons (other than the delicious taste) to make this Matcha Chia Pudding:

Matcha is a type of green tea powder made from whole leaves of tea. Green tea, in Chinese medicine is known to be good for the mind, reduces headaches and aids digestion. If you use Macha, you can really magnify the already great health benefits of your green tea — research shows that matcha has over 100 times the potency and nutritional benefits of regular green tea.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

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. I use coconut milk in so many recipes that call for dairy — it’s incredible!

Mangos are great for digestion and they help if you have one of those annoying dry coughs that just won’t go away. This delicious fruit will also help strengthen your bones and is good for your heart.

Strawberries help get rid of excess alcohol in your body and they are good for your heart. They even help reduce plaque in your mouth and can make you feel better if you have an annoying dry cough or if you feel bloated from eating too much. So, if you’ve overindulged, strawberries are great for you.

matcha chia pudding

Matcha Chia Pudding
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Recipe type: breakfast, make-ahead
Cuisine: American, Asian
Author:
Prep time:
Total time:
Serves: 2-3
Here's an easy, make-ahead, energizing, healthy breakfast! You can customize it and top it any way you like!
Ingredients
  • 1 can full-fat coconut milk
  • 2 tsp matcha powder (here's an organic one)
  • 1 Tbs pure maple syrup
  • 4 Tbs chia seeds
  • ¼ tsp vanilla extract
  • optional toppings: mango, strawberries, kiwi slices
Instructions
  1. Place the coconut milk, matcha, syrup, chia seeds, and vanilla into a mason jar. Cover and shake well.
  2. Place the jar in the refrigerator overnight.
  3. In the morning, you have 2 choices; just scoop the pudding into bowls and top with fruit, or place the pudding into a blender and blend for a smoother texture and then top with fruit.
  4. Enjoy!

matcha chia pudding

Paleo Vegetable Kugel

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This paleo vegetable kugel is light and healthy!

paleo vegetable kugel

One of the first things my mother-in-law asked me to cook was a kugel for Passover. She wanted a real kugel, as she put it, not one of my healthy recipes. So, she gave me a recipe and asked me to follow it. I think that kugel had two sticks of butter in it and a bucket of matzo meal!

This year, I won’t be home for Passover.  A few months ago I had to postpone a trip because I had the flu and the only time my sister and I could reschedule for was Passover week.  So, I had to decide between the traditional family seder or a trip to Anguilla with my sister to celebrate our big birthdays… I picked the trip… so don’t judge me… I will, however, miss this paleo vegetable kugel!

Here is my healthy answer to kugel. It’s delicious and it’s made with tons of fresh veggies and a little bit of oil and tapioca flour. Steve and I ate it for dinner last week as I was testing out the recipe. It’s a kugel (even if not as traditional as my mother-in-law would like) but it’s healthy and it’s good enough to serve any time of year.

And the leftovers are awesome for breakfast. A few sunny-side-up eggs served on top of a plate of this kugel… oh my, it’s like an awesome breakfast hash…

If you are looking for a great Paleo dessert to serve, try my Paleo Lemon Cake recipe.

paleo vegetable kugel
paleo vegetable kugel

This is the healthiest kugel in the world:

Leeks are known as “grass from the sun”. They are especially beneficial when the whether is still warm but starting to turn cold, or still cold and starting to turn warm (Spring and Fall). They are great for the liver and at helping the body relieve itself of toxins. Leeks are also good at helping constipation; they help the body rid itself of toxins in the digestive tract.

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I still haven’t tried this, but if need be, I will!

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.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it seems to crisp things up well and it works as a great thickener too.

paleo vegetable kugel

Paleo Vegetable Kugel
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Recipe type: Passover, paleo, vegetables, casserole, side dish
Cuisine: recipe adapted from: What Jew Wanna Eat
Author:
Prep time:
Cook time:
Total time:
Serves: 9
Here's a great healthy side dish that's traditionally served for Passover, but it's good enough for any time of the year!
Ingredients
  • 2 large leeks, slices and soaked in bowl of cold water to remove any dirt
  • 1 large baking potato, peeled, sliced very thinly, and then cut into tiny pieces
  • 3 small sweet potatoes, peeled, sliced very thinly, and then cut into tiny pieces
  • 2 unpeeled medium zucchini, finely diced
  • 1 medium onion, finely diced
  • 2 large garlic cloves, minced
  • ¾ cup tapioca flour (here's a good one)
  • 3 eggs, beaten
  • sea salt and black pepper to taste
  • 2-/2 Tbs extra virgin olive oil, divided, plus and extra 2-tsp to grease the pan
Instructions
  1. Preheat the oven to 375°F.
  2. Heat 1 Tbs oil in a large skillet.
  3. Add the leeks and some salt and sauté until they start to brown, about 15 minutes.
  4. Put all of the chopped vegetables into a large bowl. Add the sautéed leeks and the tapioca flour. Season with salt and pepper.
  5. Add the eggs and stir until combined well.
  6. Grease a 9x13 baking dish with 2 tsp of oil.
  7. Spread the vegetable mixture into the dish.
  8. Bake until the top starts to brown a bit, about 45 minutes.
  9. Remove from the oven and cool on a rack for at least 15 minutes.
  10. Cut into pieces.
  11. NOTE: When I cut this when it was too warm, it was hard to keep some of the pieces in neat squares, so if you can, let it cool completely (even in the fridge) before you cut it. I will say, though, that it was just as delicious when I cut it hot even if it didn't look quite as pretty!

paleo vegetable kugel

Sweet Potato Strawberry Arugula Salad

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This sweet potato strawberry arugula salad has everything your body needs to feel awesome!

sweet potato strawberry arugula salad

We are in the process of trying to sell our house so there are strangers walking through at all times. It’s hard to keep the house perfectly clean for all of the potential buyers stopping by! Especially the kitchen! Now, when I cook I try to be mindful of the cleanup, which is a real challenge for me because I use a lot of equipment and ingredients when I create recipes.

I went to the market the other day with absolutely no idea of what i was going to prepare when I got home. So many things looked so good… this might have been because I was hungry when I got there, which is probably not the best time to food shop…

It’s much more of a challenge to put my food together into a cohesive meal if I’ve shopped before breakfast. If I shop hungry, everything looks great. I feel like I get one of those cartoon bubbles above my head with experimental recipe ideas written out. Sometimes when I unload the bags at home, I can’t imagine what I was thinking. But sometimes, it just works.

So, I bought a bag of produce filled with beautiful colors. I bought beautifully orange sweet potatoes, huge firm strawberries, perfectly ripe avocados, fresh arugula and spinach, and oranges the size of your head.

When I got home I was starving! And, I still hadn’t eaten breakfast. And, let me tell you, this NEVER happens — I always eat breakfast. But, the fridge was bare… even my smoothie ingredients were severely lacking.

I heated the oven and put the sweet potatoes in to roast. Then I layed out all of my other ingredients on the counter. The colors were beautiful, but they didn’t seem to be conducive of a cohesive meal.

Salad to the rescue! Sometimes beautiful fresh ingredients come together in the most unexpected ways, like in this colorful, sweet potato strawberry arugula salad. I don’t want to call this a breakfast salad, because I’m well aware that a lot of people don’t like salad for breakfast, but if you’re game, you should try it because this is an awesome breakfast!

If you like salads with out-of-the-ordinary ingredients, try my Tomato And Herb Salad With Roasted Lemons too.

sweet potato strawberry arugula salad

This salad is delicious and so good for you:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Strawberries help get rid of excess alcohol in your body and they are good for your heart. They even help reduce plaque in your mouth and can make you feel better if you have an annoying dry cough or if you feel bloated from eating too much. So, if you’ve overindulged, strawberries are great for you.

Avocados are one of my favorite foods, both for their health benefits and because they taste great. In Chinese medicine, some practitioners recommend avocados to raise the sperm count. I like them because they are good for anemia, dry skin, palpitations and hot flashes due to menopause.

Oranges will help boost your levels of vitamins A, B and C. In Chinese medicine oranges have been used for many years to help coughs, colds and anorexia. Lately, oranges have been widely touted for their ability to help heal colon cancer. I peel my oranges and lay the rinds in the sun to dry, and save them for tea or for cooking because the rinds are an actual Chinese herb. I dry out the peels of oranges, tangerines, clementines… whatever I have. Dried tangerine peel, or “chen pi” as it’s known in Chinese medicine, is one of the greatest and most easily accessible herbs around. It’s especially good for digestive issues like abdominal discomfort, distention, fullness, bloating, belching, and nausea. It’s also great if you have a cough with a heavy or stuffy chest.

Arugula has a good amount of calcium and it also contains vitamins A, C and K. It is rich in potassium and it’s extra beneficial in the summer because it actually cools the body down. This delicious peppery green is also believed to be a libido booster. One of the first things I learned when I started really taking care of my health through proper nutrition, was to substitute dark greens for lighter greens whenever possible. One of the easiest, tastiest, and healthiest switches you can make is to swap out some of your lighter salad greens for peppery, dark arugula.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

Basil has anti-viral and anti-bacterial capabilities. It also is good for settling your stomach, and it’s good at lessening the symptoms of the common cold and its accompanying cough. Basil is a spiritual herb — the scent actually calms you; you can boil some in a pot and let the aroma fill the air, you can just leave some around the house, you can toss a bunch in your bath water (yes, really), or you can use an essential oil with basil to get some great calming effects.

sweet potato strawberry arugula salad

Sweet Potato Strawberry Arugula Salad
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Recipe type: salad
Cuisine: American, vegetarian, vegan
Author:
Prep time:
Total time:
Serves: 2
The colors in this salad are beautiful and the taste is even better! This salad is filled with ingredients that will heal you and make you smile!
Ingredients
  • 1 cup arugula
  • 1 cup baby spinach
  • 8 basil leaves, torn into large pieces
  • 1 orange, peeled and sliced, slices cut in half
  • 6 large strawberries, sliced
  • 1 large roasted sweet potato, roasted and then sliced
  • 1 avocado, sliced
  • For Balsamic Vinaigrette:
  • ¼ cup extra-virgin olive oil
  • 2 Tbs balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 tsp coconut sugar (or other healthy sweetener)
  • sea salt and black pepper to taste
Instructions
  1. Arrange all salad ingredients on a large platter.
  2. Whisk all dressing ingredients together and drizzle onto salad.
  3. Enjoy!

sweet potato strawberry arugula salad

Vegan Macaroni And Cheese

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Yes, you can have creamy mac and cheese and stay healthy… try this vegan macaroni and cheese… it’s so good!

vegan macaroni and cheese

I have been pretty much dairy-free for too many years to count. And, for the last several years I eat mostly grain-free too.
And, honestly, there’s not too much that I feel I’m missing. That is, except creamy pasta dishes.

When I serve something that looks like this vegan macaroni and cheese, anyone who knows me backs up and asks what it’s made of. I can’t say I blame them because I’ve tried to replicate dishes like this with some pretty strange ingredients.

I experiment with lots of creamy pasta recipes. I mean, I do this a lot. Because pasta is awesome. It’s always been my favorite food. It’s the food that I find to be the most comforting food around.

I don’t post most of my experiments because truthfully, a lot of grain-free, dairy-free pasta dishes that are supposed to taste creamy and pasta-like really aren’t that good. But when I find a good one, I get really excited. And this vegan macaroni and cheese recipe is really, really good.

The sauce is made with potatoes, carrots, nutritional yeast, and coconut milk. I know it sounds a little odd, but the texture and look are just perfect. It’s so creamy and the nutritional yeast gives it a cheesy taste. My non-vegan husband ate big bowls of this.

The pasta is made from lentils. Just lentils. This is a great find (see the recipe below for details on this awesome grain-free pasta). The texture really is like traditional pasta… it’s my new favorite pasta.

If you like the feel of this dish, take a look at this recipe for another type of vegan cheesy pasta!

vegan macaroni and cheese

Here are some of the great ingredients in this dish:

Lentils help lower cholesterol, manage blood sugar levels, are high in vitamin B and protein, and have hardly any fat. They are a good source of long-term energy and are very high in fiber. These tiny legumes also help with digestion and they are the perfect protein to eat in the summer because they actually clear the body of excess heat; long ago, cold lentil soup was prescribed for patients with heatstroke or fever.

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Turmeric is a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Nutritional yeast gives things a cheese-y taste without using any dairy and it adds amino acids and Vitamin B, so it’s perfect here.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

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.

vegan macaroni and cheese

Vegan Macaroni And Cheese
5.0 from 3 reviews
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Recipe type: pasta, casserole, comfort food
Cuisine: recipe adapted from:Vegan Yumminess
Author:
Prep time:
Cook time:
Total time:
Serves: 4
This mac and cheese really is reminiscent of the creamy cheesy pasta I remember from my childhood. But this one is grain-free and dairy-free.
Ingredients
  • 12 oz cooked pasta (I used this brand of grain-free lentil pasta)
  • 1 med baking potato, peeled, diced
  • 1 large carrot, thickly sliced
  • 1 medium onion, diced
  • 1 Tbs lemon juice
  • sea salt and black pepper to taste
  • ¼ tsp garlic powder
  • ½ tsp turmeric
  • ¼ tsp chipotle chili powder
  • 3 Tbs nutritional yeast (I like this kind)
  • ¼ cup coconut cream from the top of a can of full-fat coconut milk (I buy these in bulk)
Instructions
  1. Bring a medium pot of water to a boil.
  2. Add the potatoes, carrots, and onion.
  3. Boil until the veggies are soft; mine took 13 minutes.
  4. Dip a measuring cup into the veggie cooking water, and save ½ of a cup of it, then drain the veggies.
  5. Place the cooked veggies in a blender with all of the remaining ingredients, except the pasta. Add the reserved cooking water.
  6. Blend until smooth and creamy (I used my Vitamix for this).
  7. Pour the sauce of the pasta and stir until well-combined.
  8. Enjoy!

vegan macaroni and cheese

Apple Cinnamon Smoothie

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It really is true what they say about an-apple-a-day, so you need to try this apple cinnamon smoothie!

apple cinnamon smoothie

I ran out of frozen fruit!!! I always have bags of frozen fruit in my freezer! Ok, clearly not always, but it’s such a rare thing for my freezer to be bare in this department, that it startled me a bit. My Vitamix was on the counter ready to go. My big glass was right next to it and my favorite glass straw was at the ready. I really wanted a fruit smoothie… so I searched the fridge. Apples! Now, I had a plan…

I make juice with apples a lot, but I couldn’t remember ever making an apple smoothie before. Sometimes, you just get lucky the first time… this is really good!

It’s tastes a bit like apple pie filling. And it’s really, really creamy. Something about this apple cinnamon smoothie is extra comforting. There’s just something about the combination of cinnamon and apples that is like a big hug. I know, that sounds really cheesy, but anything that’s reminiscent of apple pie just has to make you smile.

So, on this rainy afternoon when my tastebuds were ready for a berry smoothie, I made this apple cinnamon smoothie instead. I sat there on my couch looking out at the cold rain on the streets of Manhattan, and I savored this thick creamy hug of a smoothie. You really should try it…

If you are in the mood for a berry smoothie (and you actually have berries in your house), try this one.

apple cinnamon smoothie

There are lots of nutritional benefits in this awesome smoothie:

It really is true that an apple a day is a good thing. Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. So, the combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick. Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

Cinnamon is one of the best herbs to warm the body. It’s great if you have a cold. If you are nauseous or have diarrhea, go for the cinnamon. It also gives you energy and helps with menstrual pain. Cinnamon is a Chinese herb: “gui zhi” is the cinnamon twig and “rou gui” is the cinnamon bark. Both are warming and are used for a variety of ailments. In the winter I add cinnamon to all sorts of foods. It helps with the common cold, swelling, various menstrual issues and some aches and pains. Be careful with it if you have a fever because it is so warming. Here’s an article about the benefits of cinnamon from Well-Being Secrets.

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. The base of this smoothie is made with coconut milk (the kind in the can), and it’s just perfect!

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I know some of you have a problem finding raw nuts sometimes — I’m happy to try to help you locate them if you need shopping suggestions, so just leave a comment and I will try to help. I buy then whenever and wherever I see them. I’m also lucky enough to live near a Whole Foods, so I sometimes buy them from the bulk bins here. Cashews help add to the creaminess of this smoothie.

Research shows that pumpkin seeds may reduce blood sugar and increase bone density. And, because they are rich in iron, they are good if you are tired or have anemia. In Asian medicine, pumpkin seeds are sometimes used to get rid of intestinal parasites and to decrease inflammation in the body. I buy pumpkin seed protein in powder form because it’s a great easy way to add protein to my shakes and smoothies without adding any extra sugar. (See the recipe below for where to buy it.)

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.

apple cinnamon smoothie (vertical single glass)-2139

Apple Cinnamon Smoothie
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Recipe type: smoothie
Cuisine: superfoods, American, breakfast, snack
Author:
Prep time:
Total time:
Serves: 3
Apples and cinnamon are delicious in this creamy coconut-milk-based smoothie. Just blend up all of the ingredients, and as you sip you can feel the healthy ingredients working!
Ingredients
Instructions
  1. Put all ingredients in a blender (I used my Vitamix, so it was pretty quick), and blend until smooth and creamy. Pour into glasses. Enjoy!

apple cinnamon smoothie

Vegetarian Shepherd’s Pie

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This vegetarian shepherd’s pie tastes even better than the traditional version!

vegetarian shepherd's pie

I go through different food phases all the time. Sometimes I’m in a vegan phase or a vegetarian phase or a pescatarian phase… that’s why when I’m asked to label how I eat I usually say I am a flexitarian. To me, this means I eat healthy, but I like to switch it up depending on how my body feels at a particular time or in a particular season.

Right now I’m in a vegetarian phase. I’ve been eating vegetarian, but without the cheese. It’s kind of in between vegan and vegetarian. So, I’ve been saying no to meat and fish, but yet to eggs and butter. And I feel good… I don’t know if this will be a long phase or a quickie, but I like it!

This vegetarian shepherd’s pie recipe is awesome. Instead of being filled with meat, it’s piled high with lentils, mushrooms, peas, and corn. And, it’s topped with real mashed potatoes. Yup, authentic, buttery, creamy, mashed potatoes (but without the cream)… so good…

I’ve seen (and made) several variation of shepherd’s pie recipes, including really meaty ones and some vegan ones. This is the first one that I’ve made that’s vegetarian. The healthy veggies are sautéed with great spices and they go so well with the buttery taters that it’s just awesome. If you are looking for a vegan version, one of my favorite blogs, Minimalist Baker has a great one that also uses lentils.

Truthfully, I think I probably stacked more mashed potatoes on top of this vegetarian shepherd’s pie than anyone in their right mind ever would, but I wouldn’t change a thing…

One of the ways I was able to rationalize using such a big layer of mashed potatoes was by boiling the potatoes in a pot with some great Chinese herbs. I added some raw Huang Qi and some Dang Shen (see below to learn more about why these herbs are so great) to my pot of boiling potatoes so the great medicinal properties of the herbs infused into my heap of potatoes — so, why not eat a lot of them…?

If you are looking for another great recipe using lentils, try my Lentil Vegetable Soup.

vegetarian shepherd's pie

There are a lot of reasons to make this recipe for vegetarian shepherd’s pie (other than as a vehicle for sky-high mashed potatoes):

Lentils help lower cholesterol, manage blood sugar levels, are high in vitamin B and protein, and have hardly any fat. They are a good source of long-term energy and are very high in fiber. These tiny legumes also help with digestion and they are the perfect protein to eat in the summer because they actually clear the body of excess heat; long ago, cold lentil soup was prescribed for patients with heatstroke or fever.

I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around. In China, mushrooms have been used for many years as part of a natural cancer treatment. They are one of the best immune-boosting foods around.

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Green peas are good for the digestion, especially if you are feeling constipated. In the olden days, people used to drink pea juice with their meals to avoid indigestion.

Corn is one of the things I won’t buy unless I can find it organic; it’s a crop that’s just too heavily sprayed with chemicals and so much corn is GMO that I really like to be careful. I used fresh corn for this recipe but feel free to use frozen if that’s what’s available to you. Corn helps those who have hepatitis, heart disease, and hypertension. Cornsilk is also a Chinese herb (Yu Mi Xu). It’s often used to reduce edema,  and can reduce the symptoms of some painful urinary conditions.

Turmeric is also a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Huang Qi is like magic; it builds qi/gives you energy… you can really feel it working while you are eating. My family makes fun of my excitement for herbs, but they also are happy to reap the rewards when they eat my herb-infused foods, so think about trying out some herbs the next time you boil a pot of something…

I also added Dang Shen to the boiling water. To the novice, this herb looks like ordinary thick twigs. To me, these sticks are like gold. I added these herbs for energy; to raise my qi. If you are feeling fatigued, I highly recommend looking into some of these herbs.

vegetarian shepherd's pie

Vegetarian Shepherd's Pie
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Recipe type: casserole, comfort food
Cuisine: vegetarian
Author:
Prep time:
Cook time:
Total time:
Serves: 6-8
Here's a comfort food, healthy casserole that's also vegetarian. Heaps of mashed potatoes top lentils, mushrooms and vegetables... it's easy and delicious.
Ingredients
  • 1-1/4 cup dried lentils, cooked until done, but not mushy
  • 8 medium/large yellow potatoes, unpeeled, cut into large chunks
  • sea salt and black pepper
  • 3 Tbs grass-fed organic butter
  • 2 Tbs extra-virgin olive oil
  • 1 med onion, chopped
  • 3 garlic cloves, chopped
  • 2 portabella mushroom caps, cut into small dice
  • ½ cup green peas, cooked (I took the easy way out and bought them from a salad bar)
  • ½ cup organic corn, cooked (this came from the salad bar too)
  • leaves from 2 large thyme sprigs
  • 1 tsp turmeric
  • ½ tsp chili powder
  • ¼ tsp chipotle chili powder
  • ½ cup tomato sauce (homemade, jarred, or canned)
  • 2 sticks of raw Huang Qi (an optional Chinese herb)
  • 1 stick of raw Dang Shen (an optional Chinese herb)
Instructions
  1. Preheat the oven to 425°F.
  2. Boil the potatoes along with any Chinese herbs you are using in a large pot of salted water. Cook until the potatoes are soft. Drain the potatoes and discard the herbs.
  3. Mash the hot potatoes together with the butter and salt and pepper to taste. You can do this by hand or with a food processor (I used the processor).
  4. Heat a large skillet over medium heat and add the oil.
  5. Saute the onions, garlic, and mushrooms for about 5 minutes, stirring often, until the veggies are softened.
  6. Add the cooked lentils, peas, corn, spices, and tomato sauce. Stir, cooking, for about 3 minutes. Add salt and pepper to taste.
  7. Spoon the lentil mixture into a 9x9-inch baking pan. Spread the mashed potatoes over the top.
  8. Place the casserole in the oven and bake for about 30 minutes, or until the inside is hot and bubbly and the top starts to brown. If your casserole dish is overflowing (like mine was), you may want to put something under the dish to catch any oozing filling.
  9. Enjoy!

vegetarian shepherd's pie

The World’s Best Nut Butter Recipe

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This truly is the world’s best nut butter recipe!

world's best nut butter recipe

I don’t think I’ve ever called any of my recipes “the world’s best”. I mean, I love a lot of my recipes, but I try not to be cocky about any of them. And it’s pretty easy not to be cocky when I have so many kitchen fails… and I do. Way too often. You just don’t see them…

But this recipe calls for some kind of special treatment when I talk about it. When I started blogging as a means of sharing my recipes with my friends and family years ago, this was one of the recipes I first posted. Everyone wants this recipe. This nut butter used to go with my daughter to camp and now it goes to college with her. It gets re-made over and over again by my friends who don’t cook. It’s a staple in my fridge at home. It truly is the world’s best nut butter recipe.

Sometimes when I make it I change up the variety of nuts, and it always comes out good. The only nuts I stay away from are peanuts. But I’ve made this with some hazelnuts, almonds, pistachios, cashews, walnuts, pecans, brazil nuts… and it has always been incredible.

Did I talk you into it?

All you need is a food processor. Really, you must try it.

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 great recipe with your name on it…  So CLICK HERE  to be taken directly  into my calendar to sign up for your free phone consultation.

And, if you want to try another great nut-based vegan spread, try my recipe for vegan cream cheese!

world's best nut butter recipe

Here’s why this homemade nut butter is so good for you:

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.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I know some of you have a problem finding raw nuts sometimes — I’m happy to try to help you locate them if you need shopping suggestions, so just leave a comment and I will try to help. I buy then whenever and wherever I see them. I’m also lucky enough to live near a Whole Foods, so I sometimes buy them from the bulk bins here.

Pecans are good for energy and they can also help you get rid of a cough. They are also good to help combat constipation, lower back pain, low libido, and erectile dysfunction.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

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.

Flax seeds can relieve constipation and lower cholesterol.

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. Coconut oil is my go-to for so many things and it works great in this nut butter.

world's best nut butter

If you make this World’s Best Nut Butter 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.

The World's Best Nut Butter Recipe
Print
Recipe type: condiment, spread, nut butter
Cuisine: American
Author:
Prep time:
Cook time:
Total time:
Serves: about 1 pint
This truly is amazing nut butter. Let your food processor do most of the work, use whatever mix of nuts and seeds makes you happy, and enjoy!
Ingredients
Instructions
  1. Preheat your oven to 300°F.
  2. Line a baking sheet with parchment paper.
  3. Combine all of the nuts and seeds in a large bowl.
  4. Stir in maple syrup.
  5. Spread the mixture onto the baking sheet in a single layer.
  6. Place the tray in the oven and roast the nuts for 12 minutes, making sure they don't burn.
  7. Remove from oven and let cool for about 10 minutes.
  8. Scrape the nut mixture into the food processor and process until the mixture in finely ground and starts to stick together a bit. This may take a little time. Be patient. You will probably need to scrape down the sides of the processor bowl a few times.
  9. Once it starts to stick together a little bit, add the coconut oil and the salt and turn the processor back on. Let it process until you get the consistence of a thick nut butter. Again, be patient -- it will happen!
  10. Store in a glass jar in the fridge. Enjoy!

 

world's best nut butter recipe

Simple Baby Bok Choy

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This simple baby bok choy is the perfect side dish for everything!

simple baby bok choy

I get yelled at all of the time for not sharing some of my simplest recipes. Okay, yelled may be a bit strong. I get questioned a lot as to why I don’t share some of my simplest recipes.

I’m always so mindful of not talking down to people. I mean, there are just so many things that I don’t do well and I would hate it if someone made me feel bad about those things. So, I don’t post some of my easiest recipes because I never want anyone to feel that I think they are not on the ball.

Anyway, enough rambling… here’s how I make my simple bok choy. And I make it a lot. It’s one of my favorite vegetables. This simple baby bok choy goes so well with so many things. And you can spruce it up any way you like. I love to cover it with sesame seeds. Or sometimes I will drizzle a little toasted sesame oil on it. Or, sometimes I like to pick it up with my hands and dip it in spicy mayo. (I know, it sounds a bit off, but it’s really good!)

Here’s a recipe of mine for Chili With Bok Choy... you’re gonna love it!

simple baby bok choysimple baby bok choy

This really is the perfect simple, healthy side dish:

In Eastern medicine, bok choy is used to quench thirst, aid digestion, prevent constipation and treat diabetes. It is rich in vitamin C, beta-carotene, folate and fiber. And there are only 20 calories in one cup of Bok Choy. So, it’s good for you, it’s easy to prepare, and it tastes good.

Ginger is a Chinese herb (Gan Jiang) that warms the body. It’s especially good during cold weather and also during seasonal changes. So, when it’s winter or when winter is trying to turn into spring, and we (those of us on the east coast) get some of these cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

I am a big fan of replacing regular table salt with sea salt. Sea salt is not processed very much, allowing the minerals (and there are many) to remain in a state in which the human body can easily process them. Salt actually can help with various skin conditions, is good for your teeth, helps with some painful eye condition and can help stave off muscle cramps. It helps with digestion and it lessens the effects of food poisoning. Salt is actually a Chinese herb called Mang Xiao and is used to treat constipation and eye conditions.

Simple Baby Bok Choy
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Recipe type: vegetables, side dish
Cuisine: Asian, Chinese, Japanese
Author:
Prep time:
Cook time:
Total time:
Just plain bok choy. It's simple and it's deliciously healthy!
Ingredients
  • One huge bag of baby bok choy.
  • 10 quarter-sized slices of fresh peeled ginger
  • sea salt
  • optional toppings: sesame seeds, toasted sesame oil, spicy mayonnaise
Instructions
  1. Add about 1-inch of water to a large pot. Add lots of sea salt and bring it to a boil.
  2. Drop in the bok choy and the ginger.
  3. Give it a stir to make sure it's all wet.
  4. Cover the pot and lower the heat a bit.
  5. Let cook a few minutes, then uncover and stir it up.
  6. Check your bok choy after a few minutes, because as soon as it's how you like it, shut off the heat and drain the pot.
  7. Make sure not to overcook this delicate vegetable!
  8. Top with sesame seeds or drizzle a bit of toasted sesame oil on top and sprinkle more salt as you see fit.
  9. Me, I'm dipping mine in spicy mayo...
  10. Enjoy!

simple baby bok choy

Acai Bowl

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You are going to like this acai bowl better than the ones you buy!

acai bowl

Yesterday, I was scrolling through Facebook and I saw an article about Gwyneth Paltrow and her favorite superfoods shake. I was excited to read this because, well, I just am a sucker for anyone’s superfoods shake (especially someone who looks like Gwyneth). So, I clicked on the link and I was taken to an irate blogger talking about how all of the ingredients in this shake are made-up and fake and that no one could ever really make this “fantasy” shake. Boy, was I annoyed. I use almost all of these ingredients on a daily basis and I think everyone would benefit from their use!! And now, so many people think they don’t exist!

So, here’s my love-letter-to-Gwyneth-Paltow’s-smoothie. It’s my favorite superfoods non-fantasy smoothie bowl. And, if you have trouble locating any of the ingredients, just look at my recipe below and I will point you to some links, or just send me a message and I’m happy to help.

This winter my absolute favorite breakfast was my Hot Chocolate Smoothie Bowl. But since It’s finally getting spring-like here, my favorite breakfast is a cold smoothie bowl. I just love these bowls. I make so many different kinds, depending upon my mood at the time.

This acai bowl is awesome. It’s easy to make, filled with superfoods, pretty, and tastes divine!

Let this recipe test your flexibility. No, I don’t mean physically (you don’t need to do yoga or stretches while you make it…) — I mean mentally. Use my recipe as a guide, and then feel free to change it up with whatever ingredients you are feeling in the mood for this morning. Remember, it’s only food; nothing bad can happen with this bowl!

Sometimes I make these bowls out of whatever frozen fruit I have in my freezer. Other times I’m really in a chocolate or a peanut butter mood. This time, I wanted acai. Acai is really healthy (see the health benefits listed below) and it has a great tart and sweet taste. Also, now that many markets sell frozen acai packets, these smoothie bowls are a breeze to make.

acai bowl
Here are some reasons to feel great about this breakfast:

Acai is a berry that’s from the Amazon rainforest. It’s a superfood that promotes longevity. Research shows that acai can help to regenerate stem cells; this means it can help your body heal faster. Acai can also help the body absorb bad cholesterol better and it has been shown to help attack cancer cells.

Blueberries are filled with antioxidants and have been shown to help fight cancer, diabetes, heart attacks and strokes. In some circles, they are known as “longevity berries.” I used frozen blueberries but use any variety of berry that you like.

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.

Ginger is a Chinese herb (Gan Jiang) that warms the body. It’s especially good during cold weather and also during seasonal changes. So, when it’s winter or when winter is trying to turn into spring, and we (those of us on the east coast) get some of these cold, raw, damp days, ginger will make you feel better and will help boost your immune system. Old folklore shows that ginger was rubbed on scalps to stop baldness. And, in some circles, a ginger paste is still rubbed on arthritic joints to stop pain (don’t try this at home unless you are diagnosed with a cold-condition by an acupuncturist).

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.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

Dates are rich in potassium, dietary fiber and tannins. Fiber is good for your gut and tannins help the body fight inflammation and infection. Dates are also rich in vitamin A and iron. The most amazing thing about dates is that they can be used to replace sugar in almost anything. I stopped using sweetened protein powders in my smoothies and now I use unsweetened ones but I add a few dates.

Maca Root is one of the superfoods I take every day. It has many healthy benefits including increasing libido, helping menopausal symptoms, relieving menstrual cramps, regulating hormones, and increasing energy.

Chaga mushrooms are a longevity superfood. I use a chaga mushroom extract powder that makes it easy to add this immune-system-boosting mushroom to my smoothies. There’s a lot of research being done on the power of chaga right now and it’s possible ability to help fight cancer. It’s also good for your intestinal system and it can help calm your nerves. (See the recipe below for where to buy this amazing ingredient.)

acai bowl
acai bowl

Acai Bowl
Print
Recipe type: smoothie bowl, breakfast
Cuisine: superfoods
Author:
Prep time:
Total time:
Serves: 1 large bowl
Here's the perfect breakfast smoothie bowl. It's so healthy, tastes delicious, is made in the blender, and it's easy to substitute whatever ingredients you have on hand.
Ingredients
  • 1 3.5 oz packet frozen acai
  • ½ cup frozen blueberries
  • ½ of a banana (mine was frozen, but it doesn't have to be)
  • 6 Tbs coconut water
  • 1 slice of fresh ginger, peeled (about ⅛-inch thick, the size of a quarter)
  • 2 Tbs hemp seeds (I like this one)
  • 1 Tbs chia seeds (these are good)
  • 1 tsp maca root powder (you can get it here)
  • ⅛ tsp chaga mushroom extract powder (you can try this one)
  • 1 Tbs raw cashews
  • 2 Tbs black cherry juice (here's one)
  • optional toppings: frozen raspberries, bee pollen, raw buckwheat groats, raw pumpkin seeds, raisins, dried cranberries, chopped walnuts, shredded coconut
Instructions
  1. Put all ingredients, except toppings, in a blender. I used my Vitamix, so it was quick; I assume it will take a bit longer in a regular blender.
  2. Pour into a bowl.
  3. Arrange the toppings on top.
  4. Enjoy and let the healing begin!

acai bowl

Slow Cooker Vegetable Minestrone Soup

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This slow cooker vegetable minestrone soup is so simple and healing and it makes for great leftovers!

slow cooker vegetable minestrone soup

The slow cooker is an awesome kitchen appliance. Sometimes, however, I shy away from it because I am just not that accomplished with it. I like my food to taste really fresh and sometimes when I use my slow cooker, I feel like the vegetables and other fresh ingredients just don’t seem as crunchy or fresh tasting as when I cook them for less time on top of the stove.

So, believe me when I tell you that this slow cooker vegetable minestrone soup recipe is perfect in the slow cooker. The vegetables keep just the right amount of crunch. And the soup tastes really fresh and healthy. And it requires almost no effort at all! If I can do it, you can do it!

Maybe my slow cooker won’t get the best of me after all…

One of the reasons I like this soup so much is that I held off adding some of the veggies until close to the end. This worked great because all of the great soup flavors melded together, I was able to let my raw Chinese herbs cook for the whole time, but even the delicate asparagus retained the perfect fresh and crunchy texture that makes them taste so good.

Another reason this soup is awesome is that instead of adding pasta, I used buckwheat. Buckwheat mimics a grain in this soup, but it’s really a seed, so if you are trying to eat grain-free, you will love this too!

I made a huge pot of this soup. Okay, I made way too much of this soup… so much that I ended up eating it for breakfast a few times and I even added some to a pasta sauce I made one night. I should have put a few portions in the freezer, but I still haven’t found any good glass freezer containers (and my mason jars have been cracking in the freezer lately)… but If I had some in the freezer, I’d be pulling out a jar for tonight’s dinner because I’m still not sick of it!

If you like vegetable soups, try my recipe for Lentil Vegetable Soup next!

slow cooker vegetable minestrone soup

Here are some of the great ingredients in this oh-so-easy soup:

Scallions, if you know me, 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.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

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.

In my acupuncture practice, some of my favorite conditions to treat are stress, anxiety, and depression. I’m also always looking for foods that will add to the effectiveness of these treatments. Chickpeas actually help calm the spirit. They relieve anxiety and soothe irritability… it kind of makes you realize why hummus is so popular…

Buckwheat lowers blood pressure and cholesterol, and it’s high in fiber. And, because buckwheat is also high in magnesium, it is the perfect food to combat heart disease. I’ve been substituting buckwheat groats in recipes that call for pasta or rice… it makes a great risotto, so try it!

Spring is asparagus season. In Chinese medicine, we use asparagus to heal the body from within; it gets rid of excess heat in your body, is good for circulation, can remove plaque from the arteries, soothes constipation and is good for hypertension. Many years ago, doctors used to prescribe asparagus juice to reduce cholesterol. Women can especially benefit from this vegetable’s healing abilities: it helps with menopause and fertility. One of my favorite Chinese herbs is called Tian Men Dong and it’s a form of asparagus. It’s great if you have yin deficiency (like so many woman do…), it can help if you have a dry cough, hot flashes, constipation, or night sweats.

I added a raw Chinese herb to this soup (as I usually do…). This time I used Shan Yao. Shan Yao is Chinese Yam, and it’s great for energy.

slow cooker vegetable minestrone soup

Slow Cooker Vegetable Minestrone Soup
Print
Recipe type: soup
Cuisine: Italian
Author:
Prep time:
Cook time:
Total time:
Serves: 10
This soup requires no cooking ability at all! It's made in the slow cooker, but the veggies retain their crunch... and it's grain-free because we add buckwheat groats instead of pasta.
Ingredients
  • 5 scallions, thickly sliced
  • 3 carrots, sliced
  • 3 ribs celery, sliced
  • 2 lge garlic cloves, chopped
  • 1 28-oz can diced tomatoes
  • 4-1/2 cups vegetable broth
  • 3 thyme sprigs
  • 2 15-oz cans chickpeas, rinsed and drained
  • 3 pieces raw Shan Yao (an optional Chinese herb)
  • 1 cup raw buckwheat groats, rinsed and drained
  • sea salt and black pepper to taste
  • ¼ tsp dried oregano
  • 10 oz fresh or frozen green peas
  • 1 bunch asparagus, sliced on the diagonal into 1-inch pieces
Instructions
  1. Add all ingredients except asparagus to slow cooker except the green peas and the asparagus.
  2. Cook on low heat for 4-1/2 hours.
  3. Add asparagus and peas.
  4. Cook for an additional 30 minutes.
  5. Ladle into bowls. Enjoy!

 

slow cooker vegetable minestrone soup