My mom shared this recipe with me recently. Here's what she has to say about it:
This recipe started when I was trying to come up with something easy for dinner that would also leave enough leftovers for another meal. I had been craving turkey, but I never cook it because it's such a big production. A whole roasted turkey isn't hard to do, but it takes a long time and is way too much food for two people. Still, I thought there must be a way to satisfy my craving without the big mess.
There is one crucial component to this delicious and healthy soup — you must soak and boil your own beans and reserve the cooking liquid from the beans for your stock. This makes the soup creamy, delicious, and hearty. I've tried it several different ways and this is the way to go. Plus, it's economical and you avoid any nasty chemicals that may be present in canned beans and packaged broth (see my article in The Atlantic on obesogens for a bit on this and my book for all of the latest information).
Brian's chili is just one example of the comforting, warming meals we often eat at home, especially in the fall and winter months. In the fall, peppers are still abundant at the Farmer's market and tomatoes are everywhere — a homemade chili is the the best place to use all of these nutritious ingredients.
This meal couldn't be simpler but it tastes gourmet. The egg yolks coat the sweet roasted asparagus and the Parmesan cheese provides a salty, nutty counterpart — all you need are some delicious pastured eggs, seasonal asparagus, and a bit of good Parmesan cheese and dinner is served in less than 20 minutes. A good crusty baguette wouldn't hurt either.
This simple and nutritious salad and can easily be prepared for a weeknight meal. People think that making your own Caesar dressing is difficult, but with a food processor or blender it's ready in about 5 minutes. I use raw egg in mine but you can omit it if you are worried. If you're buying your eggs from a local farmer who raises his or her chickens on pasture, raw eggs are safe to eat — but I would never recommend eating a raw industrial egg! I used shrimp here but you could use salmon, chicken, or top it with hard-boiled eggs. This is a simple, delicious, and a very nutrient dense meal just in time for Spring.
I make variations of this soup all winter since cabbage and potatoes are some of the only vegetables we can get locally. This last batch was especially good and I think it has to do with the technique of layering flavors throughout the cooking process. This is an extremely economical and easy meal.
These veggie burgers are easy to make, have infinite variations, and are delicious — far superior than any store bought option and far more nutritious too. This is based on Mark Bittman's recipe from How to Cook Everything Vegetarian. He recommends either pan frying them or baking them but having tried both methods, I found baking them was easier, less messy, and helped with holding the burgers together. I highly recommend these! Best of all you can make a double batch and freeze half of the patties before cooking so you've prepped two dinners at once. Serve them with baked sweet potato wedges and a green salad.
Corn bread is a great addition to your Thanksgiving feast and this is the best recipe I've made yet! Simple as can be with corn meal and spelt flour as its base and lightly sweetened with a bit of palm sugar. When corn was in season here in New York, the added juicy sweetness of the corn kernels was a real treat, but it's great without them too. As I mentioned last week this goes perfectly with the Potato Leek Soup. Enjoy! Corniest Corn Bread (or Muffins)Adapted from Dorie Greenspan’s Baking
This is an incredibly simple soup, but it tastes like you've been cooking it for hours. Truth is, you can make it from start to finish in less than an hour, so it makes a great weeknight meal. The most time consuming part of it is cleaning and chopping the leeks. People often tell me that they are intimidated by leeks and don't know what to do with them. Well, here is your answer! The easiest way to prep them is to chop off most of the green tops, slice them down the middle and rinse them well under cold water in the sink (save the green tops for your next Vegetable Mineral Broth).
I love quiche and this one was especially delicious. The gruyere and carmelized onions add a great depth of flavor and the buttery, spelt crust was amazing. Serve with a simple green salad for a healthy and satisfying dinner.
Making refried beans from scratch is simple — no cans necessary! This is loosely based on Mark Bittman's recipe found in How to Cook Everything Vegetarian. If you must use canned beans, try Eden brand. They now makes cans without BPA lining, which has been shown to cause all sorts of problems. The great thing about this recipe is that it can be adjusted to accommodate any season. Right now, peppers are overflowing at the farmers markets as well as in our own garden. But in the winter, you can simply use onions instead. If you are lucky enough to live in a place where avocados are local and in season, they make a great addition to this meal. The recipe below is the bare bones version. Feel free to pep it up with some peppers, greens, zucchini or whatever else you can think of.
I wanted to make fresh blueberry cobbler but I also wanted it to be eaten at a potluck — so it had to be portable and it had to be easily cut and eaten without much mess — so I created these bars. First I decided to make blueberry jam (rather than just baking the fruit as you would with a traditional cobbler) which is what held the bars together. I made the jam from fresh blueberries and chilled it overnight, then I made the cobbler in the morning. I count these as another success in my quest to tweak all of my favorite recipes so as not to need any refined sugar or white flour.
This recipe is adapted from one recently posted on smitten kitchen — very barely adapted. It is so delicious though, that I had to post it here. Naturally, I changed the white flour out for spelt flour and I made a few other minor tweaks — other than that, it's the same. I'm calling it rustic, because it doesn't look nearly as pretty as Deb's does, but no matter, it tastes divine. Although the instructions look a bit complex, do not be intimidated! This does involve several steps, but it's actually quite easy and well, well worth it. The pastry shell itself is so light and flaky even using the spelt flour — and the nuttiness of the spelt compliments the ricotta cheese, garlic and basil beautifully.
I've made this potato salad for two BBQ's so far and both times it was a big hit. This is my grandfather's recipe that I modified only slightly by making my own mayonnaise. The recipe for homemade mayonnaise follows as well. It is so easy and much more healthful than any store-bought brand. Making your own potato salad is great way to indulge in one of summer's treats without having to worry about what exactly is in that white-ish goop covering the potatoes and other vegetables. This recipe is also nutrient-dense — full of hard boiled eggs, onions, parsley, celery and healthy fats from the homemade mayonnaise. This makes enough to feed a crowd!
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.
This 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!
This 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.
A 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.
Winter 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.
I'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.
This 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.
Here'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.
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.
This 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.
This 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.
This 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.
My 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.”