Nutrition Class Recipes

Ingredients:

• 4 sweet potatoes
• 4 Tbsp., butter, ghee, olive oil or coconut oil
• Optional: seasonings

Instructions:

1. Preheat oven to 425º.
2. Wash & scrub sweet potatoes.
3. On a baking sheet, add sweet potatoes.
4. Prick sweet potatoes with a fork in several places.
5. Rub a light coating of olive or coconut oil over the skin.
6. Bake until tender, 45 to 50 minutes or until soft.
7. Let cool, then split the tops open with a knife and top with butter, ghee or oil.
8. Season with salt, pepper and other seasonings as desired.
9. Serve.
10. Refrigerate the rest for later.
11. Enjoy.

Benefits

Yummy, creamy goodness! A healthy carb!! Prebake a bunch of sweet potatoes for a delicious, ready to go side or anytime snack. They can be enjoyed hot, warm, cold, mashed, fluffed or sliced. Rich in fiber, assorted minerals and Vitamin A and beta carotene, sweet potatoes are your go to food for satisfying a carb or sweet craving. Adding some butter or oil provides the fat needed for better absorption of Vitamin A and beta carotene-so important for immune health.

In a cup or glass, mix:

• some liquid (almond milk, coconut water or other)
• scoop of protein powder (Teras Whey or Orgain Plant based or other high quality, organic powder
• Optional: scoop of green powder-Amazing Grass Green Superfood or other high quality, organic superfood blend

 Blender Version

Ingredients

• Some liquid—about ½ cup almond milk or coconut milk or other liquid
• Some protein: 1 cup organic, plain, whole milk Greek yogurt or kefir or 1 scoop protein powder:
  whey (grass fed, organic) or plant based, (organic)
• Some fruit: 1 cup berries, and/or ½ banana, and/or ½ c mango chunks
• Some organic greens: 1-2 cups spinach or baby kale, chard, or other

Instructions

• In a VitaMix or other strong blender, add ingredients and blend well.
• Note: If using a whey powder, add it in last, after all other ingredients have been blended. Mix on gentle. The immune compounds in whey are fragile.

Optional Add-ins

• For the liquid: coconut water, aloe vera juice, any nut milk, or pre brewed green tea (steep 4 tea bags or 2 tsp loose tea in 1 qt hot water, 3 min)
• 1 tsp ginger powder
• 1 tsp turmeric powder
• Green powder blend (Amazing Grass or other organic blend)
• NutriOne multi vitamin powder, by Natura Health Products, (online)
• 1 bottle Bio-K probiotic food (regular or dairy-free) or ½ tsp probiotic powder
• Coconut oil or coconut butter—1-2 Tbsp.
• 2-3 raw Brazil nuts
• 2 Tbsp. raw nuts/seeds: walnuts, almonds, others, pumpkin or sunflower seeds
• 1 Tbsp. ground flax seeds
• 1-2 Tbsp. almond or peanut butter
• ½ pitted avocado
• ½ tsp Matcha green tea powder
• Other foods, as desired

Recipe adapted from care2.com

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Ingredients:

• ½ cup arame
• Optional: broth 2 – 3 Tbsp. tamari or coconut aminos ½ Tbsp. fresh ginger, chopped or grated
• ¼ tsp or pinch of sea salt 3 – 5 carrots cut into slices or cut into match stick lengths
• 1-2 Tbsp. butter or ghee or olive oil

Instructions:

1. In a pot, add arame and cover with water or broth.
2. Soak arame for 10 minutes.
3. Add tamari and ginger.
4. Bring to a boil.
5. Lower heat and cook (uncovered) until most of the liquid has evaporated.
6. Add the carrots.
7. Cover. Cook until carrots are slightly tender.
8. Remove lid and cook until all the water has evaporated.
9. Toss with butter, ghee or olive oil.

Benefits

Cooked carrots vs raw carrots provide more absorbable beta carotene which is converted to Vitamin A-so important for eye, heart, skin health and immune system strength.
Arame is a sea veggie high in minerals such as calcium and iodine.

Ingredients – Salad

• 2 cup chopped green cabbage
• 2 cup chopped red cabbage
• 1 cup chopped or shredded carrots
• 1 apple, medium size, chopped
• 1 cup pecans-lightly toasted, or other nuts or seeds
• Other ingredients as desired:
  – shredded broccoli
  – arugula leaves
  – halved cherry tomatoes
  – sliced cucumbers
  – broccoli or arugula or radish sprouts
• Other nuts/seeds as desired:
  – Sunflower seeds
  – Pumpkin seeds
• Dried cranberries or other dried fruit

Ingredients – Dressing

• 1/4 cup olive oil, extra virgin
• 3 Tbsp. raw apple cider vinegar
• 1 tsp. Dijon mustard
• 1 Tbsp. white miso paste or coconut aminos
• 1 tsp honey
• Spices as desired: oregano, thyme, turmeric

Instructions

1. Lightly toast pecans or other raw nuts or seeds –in a dry pan or oven (400-450 deg F- broil-2 min)-or until just lightly browned. Set aside.
2. Add salad ingredients to a bowl and mix.
3. Crush toasted pecans (or other nuts, seeds) into the salad and mix.
4. Whisk together dressing ingredients. Adjust flavors & seasonings to taste.
5. Add dressing to salad and mix.
6. Serve and enjoy!!!
7. Refrigerate the rest for up to 4 days.

Notes

Modify as you like and according to ingredients on hand.
For a time saving option, buy pre-shredded veggies.
Refrigerate extra salad for future meals or snacks.

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Ingredients

• 1/2 cup sliced, peeled fresh ginger, cut 1/4 inch thick
• 1 gallon filtered water
• 4 T coriander seeds
• 4 T cardamom pods
• 4 cinnamon sticks
• 6 whole cloves
• Optional:
• 4 T chamomile flowers
• Almond, coconut, rice or other milk
• Honey

Make the Tea

1. In a large pot, add the water and the peeled, chopped ginger and bring to a boil. Lower the heat. Cover. Simmer for 30 minutes.
2. Add the coriander, cardamom, cinnamon, and cloves and continue to simmer for an additional 20 minutes. Turn off the heat.
3. Optional: Add the chamomile. Let steep 20 min.
4. Strain the tea through a fine-mesh sieve into a clean container. Save the spices.*
5. Divide up the tea into glass bottles. Store in the refrigerator for up to 2 weeks.
6. Enjoy this Digest tea hot, warm, room temp or cold.
7. Optional: Add Milk and Sweetener
8. In a sauce pan, add 2 cups of the tea blend, 1/2 c or more of milk (almond, rice, other), and gently heat, (avoid boiling). Pour into a cup. Option: sweeten with honey.

*Strained spices can be used to make another, smaller batch. The strained spice mix will keep up to 5 days in the refrigerator.
To make this second, smaller batch:
In a pot, add 8 cups of filtered water and the remaining herb mix. Bring to a boil. Lower heat. Simmer for 30 minutes. Strain the tea and discard the spices.

Instructions

1. Buy raw nuts and seeds in bulk: walnuts, almonds, cashews, Brazil nuts, macadamia nut, pumpkin seeds, sunflower seeds.
2. Buy in a bag: large size, unsweetened coconut flakes, large size (Bob’s Red Mill is a good brand)
3. Optional: Buy some dried ginger or dried dates.
4. Mix together; Store in a glass jar in the refrigerator.
5. Enjoy as a snack (1/4 cup is a good portion size).
6. Add to salads or other.

Notes

Nuts & seeds contain all the nutrients necessary to sustain new life, how cool is that! They are concentrated nutrition, full of protein, healthy fat, fiber, potassium, magnesium, vitamin E and cholesterol lowering phytosterols. Studies show that people who regularly eat a small amount of nuts have dramatically lower levels of heart disease. Combining nuts & seeds with beans, whole grains or dairy, in a meal, will provide a complete protein (meaning you get all the amino acids). True gifts from the planet! So go ahead and indulge, but in moderation, since they do contain saturated fat, so a little goes a long way!

Walnuts: look like little brains which is really appropriate since they are especially high in those trendy omega 3 fatty acids that support brain function & happy moods, balance hormones, help fight inflammation; also high in cancer fighting elagic acid.

Almonds: the fruits of the sweet almond tree! Did you know that they are in the rose family and are first cousins to peaches? They are particularly high in riboflavin (vitamin B2, so important for maintaining energy levels & famous for turning your pee yellow when you take B complex vitamins!), vitamin E & other B vitamins. Almonds are also high in calcium, iron, magnesium, phosphorus, potassium, manganese and selenium.

Cashews: high in calcium, magnesium, iron, phosphorus, potassium, zinc and B vitamins. Cashew trees grow up to 40 ft, they originated in Brazil but now, most of the world’s cashews come from India. Try making a cashew gravy to serve over vegetables: In a blender or food processor, blend 1 cup cashews, 3 tsp tamari soy sauce, 2 cloves garlic, to make a paste. Then add 2 cups hot water, 2 tsp kudzu (or use cornstarch), 1 Tbs Nutritional Yeast (not the yeast used in baking, this is a different powdered food, can get in the supplement section at Whole Foods), adds B vitamins & extra protein & chromium, a true booster food that will increase stamina & energy levels!). Blend. Pour into a pan. Bring to a slight boil. Add ¾ cups soy or other milk, stir. Continue cooking,

Ingredients

Organic vegetables, with skins (do not peel)
Adjust quantity of veggies to the size of the pot or slow cooker

• sweet potatoes: 1-2
• potatoes, any kind: 1-2
• zucchini: 1-2
• cabbage: 1/2 head
• kale and/or chard : 1-2 cups
• carrots: 2-4
• celery: 2-4 stalks
• onion: 1 large, with skins

Organic Herbs:

• parsley and or cilantro: 1/2 bunch
• garlic: 1 or more cloves (skin too!)
• Can add other organic herbs as desired: oregano, thyme, dill, turmeric, curry mix, as desired
• Sea salt, black pepper-to taste

No need to have all these vegetables and herbs; use what you have; can vary amounts; can substitute with other vegetables as are available: collards, mustard greens, beets, spinach, green beans

Directions

1. Wash all vegetables and herbs; use a scrub brush as is appropriate.
2. Cut all the veggies up coarsely (keep the skins on) and place in a large pot or slow cooker.
3. Add spices.
4. Cover with filtered water and bring to a boil or turn slow cooker to low.
5. Turn down heat to just a simmer, cover and simmer 4-6 hours, stirring occasionally; cook overnight for slow cooker.
6. Cool, for about 1 hour.
7. Strain the broth; collect the liquid, discard or compost the vegetables.
8. Store the broth in freezable containers (try snap ware glassware)
9. Refrigerate enough for 2-3 days
10. Freeze the rest in usable portions- can use ice cube tray

Notes

• Enjoy a cup or two of mineral broth in the morning instead of coffee or tea
• Enjoy throughout the day as part of your water intake
• Can take with you in a thermos or glass jar
• Enjoy warm or at room temperature
• Use to cook whole grains or beans
• Use as a base for soups and stews

What You Need

• Sardines! 1 BPA free can of sardines, in oil, drained, chopped
• 2 stalks celery, finely chopped
• 1 med size bell pepper, red or green, chopped
• 1/2 small red onion, finely chopped
• 1/4 cup mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1 tsp. curry powder
• Opt: 1 tablespoon chopped fresh dill
• Sea salt and pepper to taste
• Salad greens
• Other veggies as desired, such as parsley, chopped
• Option: Mix in some mashed avocado
• Other spices as desired, such as turmeric
• Opt: celery, endive, radicchio, lettuce, sliced apples

What You Do

1. In a small bowl, mix: sardines, celery, onion, mayo, mustard, lemon juice, sea salt, pepper, other veggies, other spices. (Option: sauté chopped onion in olive oil 1st). Add more mayo for extra creaminess.
2. On a beautiful plate, add some salad greens or spring mix.
3. Layer the sardine mix onto the greens, or enjoy the sardine salad-in celery or lettuce or endive or radicchio or on sliced apples (apple crackers!)
4. Drizzle with lemon juice.
5. Enjoy!

Why Sardines?

Sardines are an amazing nutrient dense food! They have the most concentrated source of those trendy omega 3 fatty acids: EPA/DHA that support brain, heart and bone health. And they are one of the few foods high in cancer protecting Vitamin D. And they are high in vitamin B12 for brain & nerve nourishment. And they are high in selenium-the super anti-cancer mineral. High in all these super nutrients yet low in toxins! Such a deal!

Ingredients:

• 2 Tbsp Lemon Juice
• 1 Tbsp Raw Apple Cider Vinegar
• 2 Tbsp Olive Oil or Avocado Oil
• 1 clove garlic chopped or crushed (more to taste)
• 1/4 tsp black or white pepper
• healthy pinch of sea salt
• 2 cups mixed seasonal greens
• 1 cup fresh peas
• 1 cup thinly sliced fennel
• 1/4 to 1/2 cup thinly sliced radishes
• 1/4 cup toasted walnuts
• 1.5 ounces aged sheep milk cheese or soft cheese of choice (optional)

Assembly:

Combine first 6 ingredients in bottom of large bowl whisk to combine, add the next 4 ingredients, reserving the walnuts and cheese, toss to combine, let salad rest for 5 minutes to combine flavors, add walnuts and cheese if using and serve.

Nutrition Highlights:

Green Peas are a balancing food to the digestive system. Green peas are high in B vitamins and folate which our bodies need for proper digestion of fats, proteins, and carbohydrates. Peas provide antioxidant protection from oxidative damage do to free radical damage. Fennel is a big antioxidant and has strong anti-inflammatory properties. Fennel supports the proper function of the immune system with it antimicrobial properties found in vitamin C. Radishes are anti-fungal and anti bacterial; they support the removal of toxins from the body. They support the functions to the lungs and stomach by both stimulation of appetite and as a digestive aid. In the US they are normally part of an appetizer or salad. In European cultures they are typically eaten after a meal and especially after a large fatty meal.

Preparation Tips:

Dressing and be made ahead of time and stored in a glass jar. Clean and store your greens, peas, fennel and radishes until ready to assemble, up to a 1 day in advance.

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Ingredients

• 2 Tbsp. olive oil, extra virgin or ghee 1 medium onion, peeled, chopped, (can buy already chopped)
• Pinch of sea salt, Pinch of turmeric 2 large organic carrots, washed, chopped, (can buy already chopped)
• 2 stalks organic celery, washed, chopped, (can buy already chopped)
• 1 Tbs garlic powder or 2 garlic cloves, peeled, crushed
• 1/2 tsp cumin powder, 1/2 tsp turmeric powder, 1/2 tsp curry powder
• 1/2 tsp sea salt, 1/2 tsp black pepper
• Optional: ½ tsp red pepper or chili powder or red chili flakes
• 1 cup dry lentils, rinsed
• 6+ cups broth
• 4+ cups, any greens, chopped, washed: spinach, baby kale, chard, collards, cabbage
• Other veggies and spices as desired

Instructions

1. In a heavy-bottomed pot over low heat, add oil and heat for about 1 min.
2. Add onion, pinch of sea salt, and pinch of turmeric. Stir.
3. Sauté until softened, about 3 minutes.
4. Add carrots, celery, garlic, and spices. Stir. Sauté about 3 min.
5. Add broth and lentils. Stir. Bring to a boil. Reduce heat, cover and simmer for about 30 min.
6. Add chopped greens, stir and simmer for about 20 more minutes. Opt: Add more broth.
7. Season to taste.
8. Serve. Garnish with chopped parsley.
9. Refrigerate or freeze leftovers.

Benefits

Enjoy a bowl of hearty soup, as an anytime meal or snack! Lentils pack a big bang of nutritional power. High in –building protein, -energizing B vitamins, and -heart loving magnesium, -blood nourishing iron and fiber-that feeds your good bacteria and supports healthy bowels. Such a deal from such a tiny bean! Kale and cabbage belong to that super star family of veggies full of cancer-fighting sulphorophane.