Salmon is one of the most nutritious foods and has been prized and valued for its nourishment in traditional cultures throughout history. It is an excellent source of protein, potassium, selenium and B12. Salmon also provides high amounts of the important omega-3 fats. Dr. Weston Price, in his travels throughout the world to find the healthiest people, concluded that those cultures who ate fish and other seafoods had the best health of all. Eating fish promotes excellent growth and bone structure and is crucial for pregnant women, babies and young children.
Read MoreThis is another simple vegetable dish that is delicious. I like to marinate the garlic and chili flakes in the oil for at least 15 minutes. This is the first step that I’ll do before I start cooking anything for the meal — which guarantees the oil will sit for at least that long and usually a good deal longer. It really helps with flavoring the dish. By the way — this is spicy!
Read MoreThis is a 10 minute vegetable dish that is not the least bit boring. Adding different spices to your vegetables gives them a lift and gives you variety. Not only that but a little spice goes a long way both in flavor and in nutritional value. This is a great side dish for meat or fish and leftovers make a great lunch.
Read MoreA hearty and nutritious soup, this recipe has infinite variations. Here's one to get you started — once you understand the basics of making your own soups you can create them with whatever you have on hand. This one came about after a trip to the farmer's market and contains many winter vegetables with some shaved Parmigiano Reggiano on top. For the stock, I used my Vegetable Scrap Mineral Broth.
This quiche is healthy and delicious — a recent eater called it "heavenly." The hardest part is making the crust, which is actually very easy. For the crust I used a combination of buckwheat and spelt flours, which was a nice flavor combination with the shiitake mushrooms, spinach, egg and parmesan in the filling. Quiche makes a hearty dinner served with a green salad and is equally great for brunch.
Read MoreWinter squash, particularly the darker-fleshed varieties, contain very high amounts of carotenes, which have been show to have a protective effect against many cancers, particularly lung cancer. Diets rich in carotenes are also protective against developing heart disease and type 2 diabetes. Winter squash like butternut, delicata, pumpkin, acorn and spaghetti also contain high levels of vitamin C and B1, folic acid, potassium, and fiber.
Read MoreI've been trying to perfect the chocolate chip cookie minus the sugar and white flour and this is the winner! I used only maple syrup to sweeten them and spelt flour for the base. The texture is nice and they are plenty sweet. I used organic dark chocolate chips and extra thick cut organic oats.
Read MoreThis really is the simplest sauerkraut recipe I have ever seen. I adapted it from Sally Fallon’s Nourishing Traditions cookbook and all you need are two ingredients. Once you try it and see how easy it is, the process of fermentation seems much less intimidating. You can make this in about 15 minutes and it is ready to eat in as little as three days (though the longer it ages the better). All you need is cabbage, sea salt, a mixing bowl and a mason jar and you can create and witness the process of fermentation.
Read MoreHere's another easy fruit-filled cake — a simple and delicious recipe, minimally sweetened with honey and apples with added richness and tang from cream cheese. It gets even better the next day as the moisture from the apples soaks into the cake.
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Before I really started studying holistic health and nutrition, I had my own baking business in Brooklyn and I ate quite a bit of my baked goods. Everything I made was made from the best organic ingredients, but my cookies, brownies, cakes, scones, muffins and biscotti were still full of sugar and white flour. Since I’ve learned so much about the health hazards of those two prominent baking ingredients I’ve been experimenting with alternatives. Banana bread is a staple I’ve made for years and substitutions work well in this recipe.
This is a great and easy way to make a mineral-rich broth with scraps from your vegetables that would normally end up in the compost or trash can. The taste of your broth will depend on what kinds of scraps you throw in the pot, and I've never made one I didn't like. The one note of caution is to avoid too many bits of kale, cabbage, onion skins, or other more bitter vegetables, which will result in a bitter broth. The one pictured above has the tops of carrots, cauliflower and broccoli stalks and leaves, Swiss Chard stems, a couple of onion ends, a chunk of ginger, and some sea salt and kelp granules. I like to keep a bag or glass jar in the freezer, and as I'm cooking I throw the scraps in and store them until I'm ready to make a broth.
Read MoreThis is my go-to when it's basil season. Add that to the pine nuts, olive oil, parmesan cheese and vegetable broth that I already had at home and I made two cups of pesto sauce. That was enough to have two big bowls at dinner and then freeze the rest for another meal.
Read MoreThis is a really delicous granola recipe that I adapted from Berkeley's famous Cheese Board. Their recipe is called Killer Granola and it calls for quite a bit of brown sugar. I substituted with a combination of honey and maple syrup. You could vary the type of nuts and seeds you use to your own taste, but I think pecans make this recipe extra decadent, especially in combination with the maple syrup. If you're making this for more than one person, I would recommend doubling the recipe — it's a little bit addictive and it goes fast. I've been having it for breakfast with some plain yogurt and fruit. Because of the honey, maple syrup and butter, the granola clumps nicely and is good to munch on straight for a snack — it tastes like a cross between a cookie and granola bar in the best way.
Read MoreThis is a delicious, refreshing tonic for the warm weather. It is loaded with Vitamin C — the juice of three lemons provides about 135 mg of Vitamin C, or 167 percent of the RDA. Squeezing fresh lemon juice on your greens, fish, or adding it to a glass a of water is a great way to get a boost of Vitamin C. Lemons also contain limonene, which is a potent phytochemical that has strong anticancer properties.
Read MoreMy husband created this dish and I was impressed. It has plenty of asparagus, garlic and ginger served on top of buckwheat soba noodles. He uses a combination of olive oil, sesame oil, and tamari, as well as chili peppers for an Asian-inspired flavor. And not that it was his intention, but this dish also happens to be a nutritionally dense meal, all in one bowl.
Homemade nut or seed milk is delicious and super healthy and can be used as the base for smoothies, or added to tea or oatmeal as you would milk. A nice treat is to blend in a banana and a little cinnamon and you have a sweet and creamy healthy “milkshake.”
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For starters, the more butter you use, the less vegetable oils you'll use. In addition, butter and animal fats have been used by humans for millennia and have helped us thrive and be healthy. Processed vegetable oils, on the other hand, are a relatively new addition to our diet.
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