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Quinoa Soufflé

This recipe was created by my friend Michael Krause-Grosman. He was inspired by a meal he had at Grendel's Den in Harvard Square years ago, and created his own version. It is a bit decadent, calling for a lot of sheep or goat feta and eggs. I find this dish especially satisfying in April in New England when the the weather is oscillates between winter and spring. It strikes a nice balance between light and hearty.

1 medium onion, chopped

2-3 carrots, peeled and grated

1 medium zucchini, grated

2 cups of fresh spinach, or 1 cup of frozen spinach

1 cup quinoa

2 cups of vegetable broth or water

4 eggs

8.5 - 9 ounces of sheep or goat feta

1 tablespoon olive oil

Sea salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Place 1 cup of quinoa and 2 cups of broth in a small pot. Bring to a boil and simmer covered on low for 20 minutes.

Meanwhile, sauté onion with a pinch of salt in cast iron or heavy bottomed skillet until translucent.

Add grated carrots and zucchini to the pan and sauté for 2 minutes. Then add spinach for 1 minute more.

Crush feta into small chunks. Place feta, quinoa and vegetables in a large bowl and mix well. Add salt and pepper to taste. Then add eggs and mix well.

Place this mixture in a medium sized ceramic or pyrex pan. My pan is 8 inches x 11 inches. If you use a larger pan, (like 9 x 13), simply cook for less time.

Sprinkle cheddar cheese on top and cook for 40-45 minutes, until the cheddar is nicely browned.

Guatemalan Black Beans

I first learned how to make these beans from my dear friend Shoshana, who spent time living with a family in Guatemala in the nineties. This is my first attempt to write down an actual  recipe for these beans, so you are my testers. Please let me know how it goes for you. These beans are quite forgiving, so they will likely be delicious. 

1 cup dry black beans, soaked in water for 6-8 hours

1 tablespoon coconut or olive oil

1 onion, chopped

1 medium sweet potato, peeled and finely chopped or grated

1 tablespoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon cinnamon or 1 cinnamon stick

1 tablespoon dulse flakes (optional)

1 teaspoon sea salt

1. Heat oil in a medium sized soup pot. Sauté onions in oil until translucent.

2. Add sweet potatoes and sauté until they begin to soften, about 5 minutes.

3. Add black beans, and all spices EXCEPT salt. Add water, just enough to cover the beans. Bring to a boil and then simmer for 40 minutes, or until beans are soft. Add salt to taste.

4. Serve with rice or tortillas of any kind. Top with avocado, cheese, plantains, mango, and any other fixings that you love. You can also serve them alongside fried eggs for a hearty breakfast.

 

 

 

My Mom's Blueberry Pancakes

These pancakes are not the healthiest, but they are filled with a decent amount of protein and fat, and they do bring huge amounts of joy to all of the children in my extended family. They are a great treat for the weekends. They can be altered to be as healthy as you would like them to be. Just know that when you alter the flour and milk choices you loose out on the fluffiness factor.

1 cup flour (white, whole wheat pastry, a GF alternative, or a mixture of your choice)

2 heaping teaspoons baking powder

1/2 teaspoon salt

1 cup whole milk (or a dairy alternative)

2 eggs

3 tablespoons neutral oil (like avocado or canola)

2 tablespoons maple syrup

1 cup wild blueberries (can be frozen)

1. Preheat the griddle on medium heat.

2. If you are using frozen berries defrost first. You can do that quickly by soaking them in boiling water for 5 minutes.

3. Mix dry ingredients in a bowl.

4. Mix wet ingredients and add to the dry. Whisk together taking care not to over mix the batter.

5. Add blueberries last and stir.

6. Melt butter on the griddle and cook pancakes. Flip when they start to bubble.

Serve immediately with butter and maple syrup.

 



Cleansing Green Soup

This soup is a great winter alternative to green smoothies. It is especially nice when you want something that will warm you gently from the inside yet is also light and mildly cleansing. The recipe was inspired by a green cleanse soup I came across in The Everyday Ayurveda Cookbook by Kate O’Donnell. It is great at any time of day, in a bowl, a mug, or in a glass cup so you can take in the green vibrance with all of your senses!

1 onion, chopped

1 stalk of celery, chopped. Add inner celery leaves if you have them.

3-4 cups vegetable broth

1 teaspoon turmeric

1-inch fresh ginger root, peeled and chopped finely

4 cups kale, remove stems, chop coarsely.

1/2 cup parsley, no stems

1 tablespoon of oil—olive oil, coconut oil or ghee

1 teaspoon sea salt

Pepper to taste

Lemon to taste

In a medium sized pot heat oil on medium for 1 minute. Add onions and sauté until they are translucent, about 3-5 minutes. 

Add celery and sauté for another 3 minutes. 

Add ginger root, turmeric, salt, pepper and 3 cups of vegetable broth. Bring to a boil and then simmer for 10 minutes. 

Add kale and parsley and simmer for 3-5 more minutes, until the greens are wilted yet still a vibrant color of green.

Remove from heat.  If using an immersion hand blender blend in the pot until smooth. If using a carafe blender add the fourth cup of vegetable broth to cool the soup before transferring liquid to the blender. Blend until smooth. 

Add a squeeze of fresh lemon to each bowl just before serving. 

Enjoy this soup with toasted seeds sunflower seeds or toasted sesame seeds. 

 

Liver Cleanse Recipe

This simple 10 day morning detox practice benefits the liver and is a powerful way to recharge and get back on track after the holiday season. I first learned about it in my mid-twenties from one of my mentors, Halé Sofia Schatz (heartofhourishment.com). I was amazed at how powerful this simple combination of foods could be. If the garlic feels like too much you can omit it entirely. This is a great practice to do once or twice a year.

Grapefruit is contradicted with some medications. If that is the case for you, simply use a fresh squeezed orange instead of the grapefruit.

Length:  10 days

The Recipe 

• Juice of one grapefruit   (If you can't have grapefruit due to your medications use an orange instead.)

• Fresh squeezed juice of a lemon

• 1-2 garlic cloves, pressed 

• 1 Tablespoon flax seed oil or olive oil

• 1 teaspoon of soy lecithin (organic/non-gmo) optional

• Eat a sprig of parsley to eliminate the garlic from your breath. 

Guidelines

Drink the grapefruit-garlic mixture first thing in the morning, then wait at least 20 minutes before eating. 

The grapefruit and lemon should be squeezed fresh each day.
If the garlic is too harsh for your stomach, you may omit it.

You can omit the garlic and continue this cleanse throughout January and February as a quick mid-winter pick-up.

 

 

 

 

 

 

Apple Upside-Down Cake

This recipe comes from a baking book called Sweet and Natural, by Meredith McCarty. All of her recipes are sugar free and dairy free. This apple cake, made with mostly whole wheat flour and sweetened with maple syrup, is a fall family favorite. It is best eaten the day it is baked.

Cake

3/4 cup whole wheat pastry flour

1/2 cup unbleached white flour

1/4 cup cornmeal or almond meal

2 1/4 teaspoons aluminum-free baking powder

1/4  teaspoon sea salt

1/4 cup vegetable oil (I use avocado oil or refined coconut oil)

1/2 cup maple syrup

2/3 cup apple juice 

1 1/2 teaspoons vanilla

Topping

1 tablespoon vegetable oil

2 tablespoons maple syrup

1 pound apples (2 or 3), peeled  and thinly sliced

1 teaspoon each cinnamon and nutmeg

1/2 cup walnuts chopped, optional

Directions

1. Preheat oven to 350 degrees. Place a baking parchment circle or square in the bottom of a cake pan, a deep dish pie pan, or an 8-inch square baking dish to ensure that all the fruit will be released from the pan. Oil the sides.

2. To prepare the cake batter, mix the dry ingredients. In a separate bowl, whisk the wet ingredients together and mix into dry.

3. Spread the oil and sweeter evenly over the paper lining in the pan. Toss fruit with spices and arrange in a single layer of fruit close together or overlapping in a spiral or concentric circles. Or layer fruit slices in 3 rows to cover the bottom of the square pan. Sprinkle with walnuts and pour batter evenly over fruit.

4. Bake until cake tests done in the middle and apples are tender, about                35-40 minutes. 

5. Cool the cake in the pan set on a wire rack for about 10 minutes. Invert the cake onto a serving plate and leave it there for about 2 minutes. Lift off the pan and peel off the paper. 

Chicken Bone Broth

Prep: 15 min • Cook: 4-6 hours • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth

Ingredients:

3 or more pounds raw* chicken bones/carcasses (from about 3 or 4 chickens)*
One whole chicken and additional wings or thighs, optional*
6-8 chicken feet
Enough purified water to just cover the bones when they are in the pot
¼ cup apple cider vinegar
4 -6 carrots, scrubbed and roughly chopped
3 stalks organic celery, including leafy part, roughly chopped
2 medium leeks, use the white part only, wash well, cut into large chunks
1 medium rutabaga, cut into large chunks
2 medium parsnips, cut into large chunks
1 turnip, cut in half

2 teaspoons peppercorns
1 bunch parsley, add in the last hour
1 bunch of dill, add in last hour

 

Directions:

1. Place all the bones in a very large stockpot. (My broth pot is 22 quarts, made by Tramontina. ) Add the vinegar and enough purified water to cover everything by 1 inch.  

2. On medium heat, bring the water to a simmer. Then take the pot top off.  Use a shallow spoon to carefully skim the film off the top of the broth. Turn heat down to low. You want the broth to barely simmer.  Cook bones with pot top off for 2-4 hours. Skim occasionally over the first 2 hours.

3. Add all the vegetables and spices (except parsley and dill) and cook for 2-3 hours more.  You want the soup to reduce my 1-2 inches during the cooking process. Cook for at least 4-6 hours. 

4. Add parsley and dill in the last hour of cooking. 

5. When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Pour the broth through a fine mesh strainer and compost or discard the solids.

6. Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled if desired. When chilled the broth should be very gelatinous.

The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.

Note: I order kosher chicken soup bones, chicken necks, and chicken feet online from Grow & Behold.  If you are not kosher there are many local farmers who can source your bones. Ask around at your local farmers market for recommendations.