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A Little More About Me

10/14/2023

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​Hello, I’m Cheryl Lecroy and I am a whole-foods plant-based enthusiast, growing much of the fresh vegetables and mushrooms I consume right in my back yard.

I fell in love with gardening later in life.  Having grown up on a farm under my grandmother's green thumb, one would think that I learned under her tutelage.  Alas, I never paid the proper attention to the harvest, the canning, and certainly not to the healthy aspects of a fresh diet. 

I was overweight for much of my youth and basically half of my life.   I spent 10 years transitioning from 280 pounds to an appropriate body mass and size.  From a somewhat slow moving me to an athletic me.  It took a little longer for my mind's eye and my language to catch up to my new "image" .

I was diagnosed with cancer in 2011 at a time when I thought I was finally healthy.  I had just run a marathon, and I was thin and ‘fit’.  After all, I had been following the FDA Food Pyramid to reach my proper body weight. After being diagnosed, I delved into specific cancer-nutrition research and learned that the traditional FDA food pyramid may not have been best diet option from a cancer prevention standpoint.  I quickly became overwhelmed with conflicting information, and I didn't know whether to become vegan, vegetarian, or carnivore.  Each cancer-specific diet recommendation had the science to back up the claim,  but each sent me in a different direction.
​
Over the last 12 years, I have attended conferences on Nutrition in Medicine with ICNM, The Physicians Committee on Responsible Medicine, The National Health Association, The Institute for Integrative Nutrition, Smith Center for Healing and the Arts, Stanford University online, The Cancer Healing Kitchen and The University of Copenhagen online. My cancer journey, an insatiable desire for evidence-based research in nutrition and a lifetime of complex weight control gives me a great passion and real-life experience to help other survivors find their nutritional direction.  

I now practice a largely vegan, plant-based diet, getting healthy nutrients from natural, clean ingredients.  My organic heirloom garden is filled with rainbow-colored produce packed with super nutrients. The research is compelling and there are many "superfoods" that I eat each day; Asian mushrooms are high on my daily intake list.   
This quest led me to wonderful opportunities; 10 years with Wind River Wellness Retreats where I have coached and empowered survivors on their health journeys, both with nutrition and general well-being.  Terra’s Table Mushrooms where I have grown and produced a 100% natural mushroom powder as a culinary spice since 2015.  And for the last 6 years, The Produce RX Farm delivery program with the local free clinic, where doctors prescribe plants and vegetables to their patients. Proving that proper nutrition matters.

I know 100% that the food we eat, the sleep we get, the stress we release, and the joy we feel all play an important part of our health and recovery from a cancer diagnosis.  I am thrilled to be a health, nutrition and wellness coach with The After Cancer where I get the privilege to share my journey, knowledge and experience in coaching other cancer survivors through a healthy survivorship.

I am 12.5 years cancer free!



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Plant-Based Summer Menu (Cool and Refreshing)

7/20/2018

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 Panzanella                                                          
(Summer Tuscan Salad)
 
 
2 large vine ripened yellow heirloom tomatoes, cut into large cubes
2 large vine ripened red heirloom tomatoes, cut into large cubes
1/2 pound stale whole wheat (whole loaf) bread, crusts removed and cubed (about 8 cups)
1 ¼ cups thinly sliced red onions
8 small cucumbers, cubed
3 cloves garlic, minced
1/4 cup white balsamic vinegar
1/4 cup grape seed oil (can add up to 1/2 cup to taste but I find that 1/4 cup is perfect)
1 bunch fresh basil, stems removed, torn into pieces
Freshly ground Himalayan sea salt and black pepper

 
Directions
In a large bowl, combine the cucumbers, tomatoes, bread, and onions.
In a small bowl, whisk together the garlic, vinegar and oil.

Pour the dressing over the bread salad and let sit for 30 minutes at room temperature.
Add the basil and salt and pepper, to taste, and toss to combine. Can serve at room temperature or chilled.  


Tip: I like to leave the peelings and seeds of the tomatoes and cucumbers for maximum nutrients.  If you want to make this ahead, prepare all of the veggies and dressing but do not add bread until you are ready to serve (30 min)  Bread will become soggy in left-overs so I tend to remove bread before storing in fridge and add more before the next serving. 
 


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Lemon Pasta


1 lb cannelloni pasta * (small tube shaped pasta)
1 summer squash, thinly sliced
1 cup cherry tomatoes, sliced in 1/2
Juice of 5 lemons
zest of 2 lemons (organic)
1/2 bunch fresh parsley, finely chopped
1/2 bunch fresh cilantro, finely chopped
4 scallions, finely chopped
A glistening of olive oil (approx 2 TBSP)
Salt & pepper (to taste)
Parmesan (optional)
​
Directions: Add pasta to boiling water and cook until al dente. Drain and add all the remaining ingredients. Refrigerate for a couple of hours until the liquid is absorbed. Check before serving, the pasta should not be too dry, can add additional olive oil or lemon juice if needed. Serve with Parmesan cheese.
Delicious with chicken or salmon. Or add in other fresh veggies such as diced tomatoes or chopped kale. Can serve at room temperature or chilled.
Flavor will intensify overnight and is even better on day 2.
Recipe provided by 
Becky Merrill-Collins
 
Variations: Lemon Chicken Pasta: Add cooked chicken breast marinated in the same dressing from the Lemon pasta recipe.

Vegan Lemon Pasta: Can use whole wheat pasta for a healthier version.  Add garbanzo beans and massaged kale (massaged with the same dressing from the Lemon pasta recipe. Of course, leave out the chicken and Parmesan.

Gluten-Free Lemon Pasta: Use a red lentil pasta or favorite gluten free pasta.  All else the same as the original Lemon pasta recipe.  

tip: I like to add chopped walnuts to the pasta.




Watermelon Salsa

1/2 honeydew melon
1/2 cantaloupe
1 small seedless watermelon
1 small onion
1 bunch cilantro, chopped
1 or 2 jalapeno, chopped
Lime juice to taste
​Lime zest

Chop all of the melons to salsa sized cubes and place into a bowl (make sure to remove all the seeds)  (think Pico De Gallo size cubes) Chill at least 1/2 hour before serving.  I like to serve this in a watermelon "bowl" by cutting a watermelon in 1/2 and removing all the fruit. Slice off a little from the bottom so the bowl does not rock.  Serve chilled. Can serve with corn chips like a traditional salsa or be creative....it could be really delish over grilled fish. Enjoy!




Flour-less Peanut Butter Cookies

1 cup organic unsalted peanut butter
½ cup turbanado sugar
1 large egg, slightly beaten
½ tsp baking soda
Pinch of sea salt ½
¾ cup Bittersweet Chocolate
½ cup roasted unsalted peanuts, chopped


Directions: Preheat oven to 350˚. Line the bottoms of two 12" x 18" sheet pans with parchment paper. In a large bowl, stir the peanut butter, sugar, egg, baking soda and sea salt until combined. Stir in the chocolate and peanuts. Using a small, greased ice cream scoop, measure out the dough in teaspoon sized balls. (I don't press these with a fork as in traditional PB cookies) Place the dough on the prepared pans, spacing them 2 inches apart.

Bake on the middle shelves of the oven, rotating the pans 180˚ halfway through the baking time, until lightly golden and spread to a puffy mound, about 12-14 minutes. Let cool completely on the pans on wire racks. Store in an airtight container at room temperature up to 1 week


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This menu was featured at a recent Wind River Wellness Retreat.  
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Herbs: A simple backyard project for your health!

4/24/2018

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Herbs are much more than just flavoring for food, they also add tons of nutrients, especially when picked from your own backyard.  Mid-April (think Tax Day) is a perfect time to begin your herb garden.  Herbs also make beautiful, unique landscape plants and are simple to grow.  Have fun and venture out from the common herbs such as oregano and basil and perhaps try nasturtiums and catnip. For a comprehensive list of herbs including more exotic varieties, visit 

https://fedcoseeds.com/seeds/herb_chart.php

Here are some growing notes for planning your unique herb garden.

Sage is for more than seasoning your Thanksgiving turkey. Harvest fresh leaves from your kitchen garden to flavor meat and bean dishes or toss the blossoms into salad! You can even wire dried sprigs to a frame to create an aromatic wreath or swag.
Thrives in full sun. Prefers well drained soil. 

You can also start plants from root cuttings from established plants. Set plants or thin seedlings to stand 24 to 30 inches apart. Sage thrives in full sun and well-drained soil. Young plants need a steady moisture supply until they start growing vigorously.

Each spring, prune out the woodiest stems and spent flower stalks. Stop harvesting early in the fall to encourage the plant to harden off for the winter. After a few years, plants become quite woody and less productive. Plan a year ahead to replace them. 
 
Rosemary Fragrant evergreen herb used with meats and stews. An easy to grow perennial that enhances everything from eggs to bread to vegetables and meats. This dependable and versatile herb needs little care or water to thrive. Since it is attractive and tolerates some degree of drought is also used in landscaping It is considered easy to grow for beginner gardeners and is pest resistant. Rosemary is extremely high in iron, calcium and Vitamin B6.
Rosemary prefers full sun but will grow in part shade as well.

Once established, Rosemary is a hardy evergreen that is somewhat tolerant to mild frost. Rosemary can be grown in a container. A full-grown rosemary bush may need a 10-gallon pot or larger at maturity.

Chives Great for dressing up potatoes and spicing up salads, this easy-to-grow Allium’s pinkish-lavender flowers make an attractive clump or edging in flower gardens.

While chives will tolerate a wide range of soil conditions, they prefer slightly acid soil (pH 6.2 to 6.8) with moderate fertility and high organic matter. Chives can grow to 2 feet tall.

Regular cutting helps keep plants vigorous and healthy and encourages spreading. Keep flowers picked to discourage dormancy in warm weather

Wild Bergamot is a perennial bush that can reach heights of 5 feet or more, and will show distinct, pale purple blooms that are a favorite of many types of pollinators, especially hummingbirds.
Select a location that is partially covered by shade in the heat of the afternoon.

Hyssop Native to southern Europe and the Mediterranean and has found application in medicine. Hyssop is sometimes used to provide comfort to the upper respiratory system and soothe the sore throat. It is also said to be effective as an expectorant and promote improved circulation and digestion.

Hyssop will grow at a height of nearly 2 feet and produce vibrant bright -blue flowers that are a favorite of bees from midsummer into fall.

Hyssop requires full sunlight and is somewhat tolerant of shade but will produce fewer blooms. It will do better with light, dry, sandy or rocky soil and low to moderate water. Will spread by seed, pick flowers before mature seeds develop to manage or plant in a wide-open area.

Catnip or catmint is named because of their famous effect on cats—Catnip stimulates cats' pheromonic receptors, typically resulting in temporary euphoria. According to traditional herb medicine, catnip tends to have a mild sedative or calming effect on humans.

Most catnip species are perennial plants, but some are annuals. They have sturdy stems with opposite heart-shaped, green to grayish-green leaves. The flowers are white, blue, pink or lilac and occur in several clusters toward the tip of the stems. The flowers are tubular and spotted with tiny purple dots.
Use smooth sticks or dowels placed 2 to 3 inches apart within the canopy of your catnip to keep your cats from flattening it.

Plant catnip in a place where your cats can rub and roll in it without hurting adjacent plants. Some cats like catnip so much that they lie on it, roll on it, and chew it to the point of destruction. If you find that to be the case, place some 1- to 2-foot-long bamboo sticks or thin dowels every 2 to 3 inches within the canopy of the plant to make it impossible for a cat to lie on top of the plant. Some cats are very rough on plants. To keep plants from being loved to death, cover each with an arch of chicken wire. The stems can grow up through the holes, yet the plant's base and roots are protected.

Catnip grows as a loosely branching, low perennial and can also grow in containers. Also consider planting catnip in the vegetable garden to attract your cat, who can help keep down rodents in the garden.
The small white flowers that appear in the summer will form seeds that sprout; the plant also spreads by underground runners.

Lemon balm Fresh leaves burst of lemon when squeezed. A truly delightful tea made from the dried leaves is our favorite anytime tea as it both stimulates the heart and calms the nerves. Fresh chopped leaves are also interesting in salads, soups and stews.

Lemon Balm can grow to a height of about 24" with fragrant heart-shaped leaves. Lemon Balm will grow best in full sun to part shade, and prefers a moist, well-drained, medium rich soil.

Parsley deserves recognition for more than its role as a garnish. It’s rich vitamins A and C, a good source of iron, and freshens your breath, to boot! Parsley is a key ingredient in tabouli, and compliments sauces, stuffing, fish, and poultry dishes.
Biennial Plant. Likes full sun or part shade. Prefers rich, moist soil. Slow-sprouting seed. 

Although parsley is a biennial, it’s best to start new plants each year because the leaf flavor is not as good in the second season. Parsley is very hardy: You can direct-sow seeds 2 to 3 weeks before the last spring frost. (If you sow seeds directly in the garden, keep the area as weed-free as possible so the tiny, slow-growing seedlings don’t have to compete with a jungle when they sprout.) Plants do well in sun or partial shade.

Chocolate Mint Makes an excellent tea and adds flavor to many foods. It is also very good for digestive problems. The oil from the Mint plant can be rubbed on your forehead and temples to relieve a headache. Your Mint plants will make a nice addition to your herb garden.

Choose a location that is partly sunny and partly shady. Keep the soil moist but not wet constantly. Harvest the Mint when the plants are about 12 inches tall. Pick the larger outside leaves as the plant grows to encourage more leaf growth.

Mint can be terribly invasive, particularly in rich, moist soil. To keep it from overtaking your yard, confine it to a bed with edging of metal or plastic. Bury edging to a depth of 14 inches around the perimeter of the mint patch, or simply grow the plants it in pots.

A single plant is plenty for a small garden, as it will quickly spread to fill its allotted space. Choose a sunny location with moderately fertile, soil. Use a light mulch to retain moisture and keep leaves clean.

Basil Plant basil in fertile soil in a spot that gets direct sun for at least 6 hours per day. Pinch the tip from the center shoot of basil after it has grown for 6 weeks to force side growth and prevent early flowering. If flower stalks develop, simply snip them off.

Basil needs a steady supply of moisture and warm soil temperatures to produce well. This heat-loving herb is susceptible to even mild frost; harvest the remainder of your crop if temperatures are predicted to dip into the 30s.

Nasturtiums These plants, with their bright greenery and vibrant flowers, are good for containers or as ground cover. Their pretty fragrance also makes them a good choice for cut flowers. Nasturtiums are perfect to grow with children because they grow so easily and rapidly. Plant nasturtium seeds in early spring in moist, well-drained soil in full sun. They can grow in partial shade, but they will not bloom as well.

Nasturtiums prefer poorer soils and they do not need fertilizers. Fertile soil will produce fewer blooms and more foliage.

Dill Pickles, salad dressing, seafood, potatoes, and cucumbers: these are just a few of dill’s culinary dance partners, making it a favorite in the herb garden. The umbel of delicate yellow-green flowers attracts beneficial insects, from pest-eating wasps to colorful butterflies.

Common dill grows to a height of about 3 feet. Dill produces a strong taproot like its cousin the carrot, and so does poorly when transplanted. Instead sow seed right in the garden. Plants thrive in rich, loose soil and full sun location. If you hope to harvest seed at pickling time, plant 1 to 2 weeks before the last spring frost date. In plots that receive less than 6 hours of direct sun per day, grow stocky varieties, such as ‘Fernleaf’.

If your garden is in a windy spot, stake the tall plants to prevent wind damage, or grow a dwarf variety. If you let a few plants mature and drop seed, and leave the area undisturbed, seedlings will emerge the following growing season.

Cilantro Coriander is a frost-sensitive annual with feathery, finely divided leaves growing on stems from 18 to 36 inches tall. Coriander leaves, known as cilantro, resemble flat-leafed parsley. Blossoms in spring and summer are tiny white to pale pink flower clusters. The plant sets small round, ribbed, beige-colored seeds in late summer.

Plant coriander in full sun; it will tolerate light shade. Coriander grows best in well-drained but moisture-retentive soil rich in organic matter. Prepare planting beds in advance with aged compost. Space rows 12 to 15 inches apart.

Keep coriander evenly moist throughout the growing season. Do not let plants dry out. Avoid overhead watering as plants reach maturity; overhead water or rain can reduce seed yield. Add aged compost to the planting bed in advance of planting. Do not fertilize at midseason.
 
http://www.heirloom-organics.com/guide/guidetogrowingherbs.html
  
RECIPES
There are countries that have herbalists and medical doctors who prescribe herbs for medical conditions.  Most herbs have a powerful nutritional benefit.  Take the opportunity to season liberally while cooking and try adding fresh herbs to smoothies, hot tea or water.  Here are some of my favorite smoothie recipes that add healing herbs.
 
Raspberry Rosemary Smoothie
Lemon-Thyme Blueberry Smoothie
Green Smoothie
 
More resources for superfood herb smoothies:
http://www.creativejuicesconsulting.com/recipes--info.html
https://kriscarr.com/blog/recipes/juices-smoothies/
https://greenblender.com/smoothies/1376/best-herbs-green-smoothies
https://greenblender.com/smoothies/1127/spice-up-your-life-a-guide-to-spices
https://myheartbeets.com/10-herbs-for-smoothies/
http://passionaltelyraw.blogspot.com/2013/05/banana-lemongrass-coconut-smoothie.html
 

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Plant-Based Pantry

1/22/2018

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So what exactly DO you eat on a plant-based diet?  Are we surviving on plants, seeds and nuts?  Plant-Based doesn't mean the absolute absence of animal products but it does suggest to limit to 2 servings or less per week. Moreover, it is a diet comprised of whole-foods, plants, fruits, seeds, nuts, whole grains, and natural ingredients. Here is a comprehensive list of a well-stocked Plant-Based Pantry.  

​
                                             PLANT-BASED PANTRY                                 


BEANS, CANNED
organic, low sodium when available, ½ to 1 cup per day.

  • Black beans
  • Black-eyed peas
  • Chickpeas (garbanzos)
  • Great northern beans (cannellini)
  • Pinto beans
  • Red or kidney beans

BEANS, DRIED
If you’re inclined to cook beans from scratch, so much the better. Black beans, adzuki beans, and navy beans are particularly good cooked from scratch; there’s also pink, kidney, red, and large white beans; brown, yellow, green and red lentils, and split peas.

WHOLE GRAINS
If you store whole grains at room temperature, don’t buy more than what you will use up in about 3 months. During hot summer months, refrigerate them—especially flours.

  • Barley
  • Rolled oats
  • Steel cut oats
  • Bulgur
  • Couscous
  • Millet
  • Brown or black rice
  • Quinoa
  • wheat berries
  • Wild rice


BAKING SUPPLIES
If you have a high powered blender like a VitaMix,(dry mix container) you can make your own specialty flours. Nonglutenous grains, such as rice, corn, oats, and millet are mainly what I use in my recipes.  These unprocessed and minimally processed grains are a more health-promoting choice than refined grains (which have been stripped of their outer bran and/or germ) Look for ingredients list stating whole, rolled, cracked or stone ground.

  • Cornmeal
  • Specialty flours (almond, quinoa, teff, brown rice, etc.)
  • Spelt flour
  • Deglet Noor or Medjool dates
  • Dried fruit, un-sulfured and no added sugar
  • Unsweetened applesauce
  • Vanilla extract or vanilla beans
  • Baking soda
  • Baking powder
  • Unsweetened, Non-dairy milk (soy, almond, hemp, coconut) (avoid those with caramel color, carrageenan, artificial sweeteners)
  • Low sodium vegetable broth, or low sodium chicken bone broth
  • Raw cacao powder
  • Unsweetened coconut
  • Canned light coconut milk
  • Canned pumpkin

HERBS AND SPICES (dried)
Keep a good range of commonly used varieties on hand; seasoning blends, especially an all-purpose salt-free herb-and-spice blend, a good-quality curry powder, as well as an Italian herb seasoning blend, are especially useful.

  • Cardamom
  • Tumeric
  • Cinnamon
  • Ginger
  • Cumin
  • Mushroom powder
  • Jalapeno powder
  • Curry powder
  • Garlic powder
  • Onion powder
  • Kelp
  • Parsley
  • Nutritional yeast, no folate added

OILS
I no longer cook with oils, instead I water saute veggies.  I do keep the following on hand for light seasoning and for recipes such as hummus and pesto.
  • Dark sesame oil
  • Extra-virgin olive oil
  • Sunflower or avocado oil for high heat cooking


PASTAS AND NOODLES
  • whole grain pasta
  • Brown rice pasta
  • Red lentil pasta
  • Bean thread noodles


NUTS, SEEDS, AND NUT AND SEED BUTTERS
All nuts and seeds should be kept in the refrigerator during the summer for increased shelf life. Purchase butters that do not have added sugars, oils or salt.
  • Raw (or steamed) unsalted cashews, almonds, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, pecans
  • Chia seeds, hemp seeds, flax seeds,
  • Tahini (sesame seed paste)
  • Almond butter
  • Sunflower butter
  • Unsalted peanut butter


MISC.
  • Protein Powder, raw, organic, plant based. I use Garden of Life Raw Fit
  • Unsalted seaweed sheets
  • Dried shiitake mushrooms
  • Teas, herbal & green
  • Matcha powder


TOMATO PRODUCTS, CANNED

  • Diced, in 14- to 16-ounce cans
  • Crushed or pureed, in 14, 16, and 28-ounce cans Tomato sauce
  • Tomato paste


VINEGARS
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  • Balsamic (dark and/or white)
  • Red wine or white wine vinegar
  • Rice vinegar (for Asian-style cooking)
  • Organic apple cider vinegar


PREPARED CONDIMENTS & SAUCES
I like to make my condiments and salad dressings so I can control the sodium, oil and sugar content.  When purchasing pre-made sauces, look for low sodium and no added sugars. 
  • Barbecue sauce
  • Pasta (marinara) sauce
  • Salsa, tomato-based, mild to hot as you prefer, pico de gallo typically has lower sodium
  • Salsa, tomatillo (Salsa verde)
  • Bragg’s Liquid Aminos (soy sauce or tamari substitute)
  • Dijon mustard
  • Wholly guacamole


VEGETABLES AND TOFU
The sky is the limit.  Be sure to have lots of veggies on hand for a daily salad, but only purchase one week’s worth for freshness.  Vary the colors! Eat the veggies in season. Things such as bagged kale, bananas, garlic, ginger, bagged spinach can be frozen for extended life.

  • Garlic
  • Ginger
  • Sweet peppers
  • Carrots
  • Onions (yellow, red, or both)
  • Potatoes
  • Sweet potatoes
  • Tofu (silken, firm and/or extra-firm)
  • Celery
  • Cucumbers
  • Cauliflower and/or broccoli
  • Avocado
  • Edamame
  • Spinach, kale, lettuces, for a daily salad
  • Tomatoes


FRUIT

  • Berries, berries, berries
  • Apples
  • Red grapes
  • Oranges, lime, lemon, pineapple
  • Bananas
  • Pears

FREEZER

  • Brown rice
  • Whole grain, sprouted bread
  • Riced cauliflower
  • Berries
  • Veggies



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Healthy for the Holidays

11/20/2017

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Thanksgiving is a time of rich traditions and rich foods. So how do you stay healthy for the holiday season? This year I've planned my menu to be mostly plant-based but allowed for the couple of family favorites as well. The plan is to fill up on the healthy plant-based foods and nibble on the Turkey, mac & cheese and pumpkin pie. I've added a list of healthy plant-based Thanksgiving menu items from which you can freely eat. ENJOY!

Plant-Based Menu


Whole Roasted Cauliflower
Pumpkin Hummus
Sweet Potato Pineapple Casserole
Raw Cranberry Relish
Port Wine Mushroom Gravy
Pumpkin Walnut Cornbread
Chickpea Tart
Classic Pecan Pie
Garlic Mashed Potatoes
Cauliflower Dressing

Whole Roasted Cauliflower
Nele Liivlaid (http://nutritionstudies.org/author/nliivlaid/)
Total: 2 hours Prep: 30 minutes Cook: 1 hour and 30 minutes
 
1 whole cauliflower head
4 garlic cloves
 4 Tbsp lemon juice
 2 tsp peanut butter
 2 tsp tahini
 2 tsp smoked paprika
 2 pinches of sea salt
 1/4 cup water
 4 Tbsp nutritional yeast
 4 sage leaves
 Some parsley, chopped
 1 large onion, cut into 16 pieces
 1 large beet, cut into cubes
2 large carrots, cut into thicker
rounds
 
PREPARATION
1. Blend everything besides the cauliflower and parsley in a highspeed
blender into a paste.
2. Remove the leaves from cauliflower. Also, remove the stem so that
the cauliflower can sit flat and cut a cross into the base (it allows
the cauliflower to soften evenly).
3. Put the cauliflower head into a big pot. Add enough water to cover
the bottom of the pot and steam covered for 30 minutes.
4. Let the cauliflower cool down a bit and then transfer it onto an
oven pan. Rub the cauliflower over with the paste using your
hands.
5. Heat oven to 375 degrees F and bake covered for 20 minutes.
Next, add the side vegetables into the pan and bake for another
35-40 minutes until the vegetables are tender. If you like your
cauliflower very crispy on the outside, put the oven on grill mode
or broil for the last 5 to 10 minutes. Make sure that it doesn’t burn
and check frequently if you choose to do this.
 
 
 
Sweet Potato Pineapple Casserole With Pecan Streusel
Chef Katie Simmons (http://nutritionstudies.org/author/ksimmons/)
Total: 1 hour 30 minutes Yield: 9x9 pan
 
4 medium sweet potatoes (about 4 pounds)
2 cups diced pineapple and juice (from fresh, frozen or canned)
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp grated nutmeg
¼ tsp salt (optional)
½ cup pitted dates or date pieces
½ cup brown rice flour
¼ cup pecan pieces
¼ cup cashew butter
Dash of salt (as needed)
 
PREPARATION
1. Preheat oven to 425 degrees F.
2. To roast the potatoes: Scrub the potatoes and place on a baking
sheet. Bake at 425 degrees F until completely tender, about 1 hour
– 90 minutes, depending on the size of your potatoes. This is
plenty of time to make your streusel topping and prep your
pineapple.
3. To make the Streusel Topping: Chop the dates Combine the
chopped dates with the brown rice flour, pecan pieces, cashew
butter, and a dash of salt. Use your hands to crumble together, just
as you would with a traditional butter streusel topping. You want
the streusel to hold together in pea-sized bits. If it’s not sticking,
add a tablespoon of water and mix well. Check again, and add
water, 1 tablespoon at a time, until you get the pea-sized bits. Set
aside mixture for later.
4. To make the Casserole: Core and dice your pineapple. You need
about 2 cups diced pineapple. Combine the pineapple with
cinnamon, ginger, nutmeg, and salt. The potatoes are done with a
knife can easily slide in and out. Remove from oven and let cool.
When potatoes are cool enough to handle, simply peel off the
skins. Combine the sweet potato flesh with the pineapple spice
mix. Mash to desired smoothness. For completely creamy, best to
use a food processor.
5. Spread potato pineapple mixture into a 9-inch baking dish.
Sprinkle the Pecan Streusel topping over the top. Bake at 350
degrees F 8-10 minutes, until golden brown on top.
TIPS
The Pecan Streusel topping can be crumbled over any leftover fruit
for an easy, satisfying dessert
 
 
Garlic Mashed Potatoes
CNS Recipes (http://nutritionstudies.org/author/cns-recipes/)
Total: 35 minutes Prep: 20 minutes Cook: 15 minutes Yield: 6 servings
 
8 medium red potatoes
 ½ tsp black pepper
 10-12 cloves of fresh garlic
 1-2 cups potato water
1 cup unsweetened, non-dairy milk
Water or low-sodium vegetable
broth for Sautéing
Salt/pepper to taste (optional)
 
PREPARATION
1. Cut potatoes into eighths (leave the skins on).
2. Cover with water and boil over medium heat until soft, about 15
minutes.
3. Peel, crush and mince garlic cloves.
4. Sauté garlic in a small pan with water or vegetable broth, until
softened. Set aside.
5. Drain cooked potatoes over a bowl to catch the potato water.
6. Using a hand masher or an electric mixer, mash the potatoes. Add
back one cup of the potato water and add the salt, pepper and
sautéed garlic.
7. Add more potato water and/or milk as needed to get a creamy consistency.
8. Serve right away or keep in warm oven covered until ready to eat.
TIPS
New red potatoes make creamier mashed potatoes.
If your garlic is old or the cloves are very small more will be
needed to get a really garlicky flavor
 
 
 
Port Wine Mushroom Gravy
Chef Katie Simmons (http://nutritionstudies.org/author/ksimmons/)
Total: 35 minutes Yield: 16 servings
 
1 package (8 ounce) cremini
mushrooms
1 shallot
3 Tbsp brown rice flour
¼ cup Port wine (or any other wine)
2 cups vegetable stock
2 cloves garlic
1 tsp dried thyme
 
PREPARATION
1. Preheat a wide pan over high heat. No oil is needed. Slice the
mushrooms and mince the shallot. Add the mushrooms and
shallots to the hot pan. Spread into a single layer, sprinkle with
salt, and let brown. Cook until mushrooms and shallots are well
browned, about 10 minutes.
2. Add brown rice flour and stir. Cook until flour is no longer white
and absorbs much of the juices.
3. Deglaze the pan with the Port wine. Scrape up any bits on the
bottom of the pan. Add vegetable stock, garlic, thyme. Simmer,
partially covered, at least 10 minutes.
4. Gravy is ready when thick.
TIPS
You can use any variety of mushrooms, including porcini, oyster,
and hen-of-the-woods.
This can be made up to 3 days ahead of time and simply
microwave or simmer before serving
 
 
 
Classic Pecan Pie
Helyn Dunn (http://nutritionstudies.org/author/hdunn/)
 

1½-2 cups tightly-packed blanched almond flour (use 2 cups for a deep dish pie plate)
1 Tbsp flax meal + 3 Tbsp water
1 cup pitted medjool dates
¼ cup pure maple syrup
3 Tbsp tapioca flour
1 cup water
Pinch of sea salt
2 tsp pure vanilla extract
1 cup rough-chopped pecans
½ cup applesauce
1 cup whole pecans
2 Tbsp pure maple syrup

 
PREPARATION
CRUST
1. Preheat oven to 350 degrees F.
2. Mix the flax meal and the 3 Tbsp water together and let sit for about 10 minutes.
3. Place almond flour in a food processor and turn on. While
running, pour in the flax mixture. Pulse until the flax is completely
incorporated and the dough is sticking together. Drizzle in more
water as needed. The dough should be soft and smooth.
4. Turn the dough out onto a sheet of plastic wrap. Press it together
tightly and form a disc. Refrigerate for about 30 minutes.
5. Roll the dough in between 2 sheets of plastic wrap, then turn it out
into a pie plate. Don’t worry if it’s not perfect. You will shape it
when it’s in the pie plate. Use one of the sheets of plastic wrap to
smush the dough up the sides of the plate and level it down as best
you can. The BEST way to do this is with something called a pastry
and pizza roller. It makes everything even and smooth. It’s very
inexpensive and I highly recommend having one in your kitchen.
6. Flute the edges using your fingers or a fork, making any design you
like. Dock the crust (poke it all over with a fork).
7. Bake for 15-20 minutes until the edges of the crust are golden.
FILLING
7. Preheat oven to 350 degrees F.
8. Blend the dates, water, maple syrup, tapioca flour, salt and vanilla until smooth.
9. Transfer to a bowl and stir in the applesauce and the chopped pecans.
10. Pour into your prepared pie crust.
11. Decorate the top with whole pecans however you like. They should
sit nicely on top. Push them in JUST A LITTLE when done to secure them in the filling.
12. Cover loosely with a foil tent and bake for 50 minutes until puffy.
13. Remove from oven and brush with the additional maple syrup.
Return to oven for 5 more minutes.
14. Let cool completely before cutting.
 
 
Pumpkin-Walnut Cornbread
 

1 cup nondairy milk
3 ounces pitted dates (5 to 6 Medjool or 10 to 12 Deglet Noor), cut in half
1 cup old-fashioned rolled oats
1½ cups yellow cornmeal
1 teaspoon baking powder
¾ teaspoon baking soda
1½ cups pumpkin puree (or 1 15-ounce can, see Notes)
½ cup chopped walnuts
 
PREPARATION
1. Place the nondairy milk and dates into a small bowl, and set aside for at least 15 minutes (so the dates can
soften). Preheat the oven to 350°F. Line an 8×8-inch baking pan with parchment paper.
2. Using a blender, grind the oats into flour. Transfer to a medium bowl, and add the cornmeal, baking powder, and baking soda. Whisk to blend thoroughly. Set aside.
3. Pour the milk and dates into the blender, and blend until smooth. Add the pumpkin puree, and blend until
incorporated. Pour into the bowl of dry ingredients, and stir until the dry ingredients disappear. Stir in the
walnuts.
4. Spread the batter evenly into the pan and bake for 38 to 40 minutes. When the cornbread is done, it will have cracks in the top and be lightly browned around the edges. Set aside to cool. Serve warm or cold. Cut into 9 pieces.
 
Notes
Pumpkin: Use "pure pumpkin" not "pumpkin pie mix." Pure pumpkin can be found in cans or in boxes. I have not tried this recipe with homemade pumpkin puree, but I'm sure it would work as long as the cooked pumpkin has been drained of some of its liquid first (search "homemade pumpkin puree" online for instructions on making your own).
Cornmeal: Cornmeal comes in various "grinds" or textures. For this recipe use regular cornmeal. If you only have "medium" or "polenta" grind, add it in with the oats when processing it into flour; otherwise, your cornbread may be too gritty.
Nondairy milk: I use soy milk in my baked recipes since it's richer. Other nondairy milks may bring slight variations, but they should work fine.
Baking pan: I like to use my metal 8x8 baking pan with a recipe like this, as the metal conducts heat better than ceramic or glass (which is better for casseroles and other dishes where you want to maintain moisture).
Leavening: For this recipe, I used Hain sodium-free baking powder, and regular baking soda (you can also use EnerG baking soda replacement, which is sodium-free)
 
 
Raw Cranberry-Persimmon Relish
 
1½ cups fresh (or frozen and thawed) whole cranberries
2 ripe Fuyu persimmons, chopped
2 medium tangerines (or large 1 orange), peeled, seeded and chopped
1 apple, peeled or unpeeled, cored and chopped
½ teaspoon cinnamon
½ teaspoon ground nutmeg
 
PREPARATIONS
1. Place the cranberries, persimmons, tangerine or orange, apple, cinnamon, and nutmeg into the food processor, and pulse 10 to 15 times, or until the relish looks like chunky salsa. If there is too much liquid, just drain it off.
2. Transfer the relish to a bowl and give it another stir to make sure the cinnamon and nutmeg have been
thoroughly mixed in. Serve immediately or chill for later.
 
Notes
Extras: Feel free to add in other ingredients that are popular in cranberry relishes, such as raisins, chopped pear, orange or lemon zest, a handful of pomegranate seeds or raspberries, and/or chopped walnuts or pecans.
 
Persimmon types: I prefer Fuyu persimmons in this recipe and tend to steer clear of the Hachiya persimmons since when they are completely ripe and sweet they are a little too soft and gooey (see photo of both types below).
 
Ideas for leftover relish: Stir it into a green salad; add it to the top of oatmeal or other morning porridge; blend it into green smoothies; or blend it until smooth to make a sweet and tangy salad dressing.

Pumpkin Hummus
 
2 cups canned chickpeas, drained
1 cup pumpkin puree
1 large clove of garlic
1 tablespoon tahini
1 teaspoon Italian seasoning
To serve:
1 handful fresh parsley, chopped
1 teaspoon sesame seeds (regular and black)
red pepper flakes
 
PREPERATIONS
1. Put all ingredients in a food processor and process until smooth.
2. Top with fresh parsley, sesame seeds, red pepper flakes


Festive Chickpea Tart
1-2 tbsp water
1 cup onion
1/2 cup celery
4-5 medium-large garlic cloves
1 ⁄tsp sea salt
Few pinches freshly ground black pepper
2 cups chickpeas
2 tbsp freshly squeezed lemon juice
2 tsp tamari
1/2 tsp ground sage
1/4 tsp sea salt
3/4 cup walnuts
1/3 cup rolled oats
1 - 10 oz pckg frozen chopped spinach
1/4 cup dried cranberries
1/4 cup fresh parsley
1 tbsp fresh thyme
1 prepared whole-wheat pastry pie crust
1 tsp tamari
2 tbsp walnuts

PREPERATIONS
1.Add water, onion, celery, garlic, salt and pepper in a skillet over medium-high heat. Cook 9-10 minutes, stirring occasionally, until softened and turning golden.
2.In a food processor, add chickpeas (except reserved 1/3 cup), lemon juice, tamari, sage, salt, and sautéed mixture, and partially puree (not fully like hummus, but leaving some chunkier consistency).
3.Add toasted walnuts and oats, and briefly pulse to lightly break up nuts.
4.Transfer to a bowl, and stir in spinach, cranberries, parsley, thyme, and reserved chickpeas.
5.Transfer mixture to pie shell (or .lightly oiled pie plate, see note), smoothing to evenly distribute.
6.Brush tamari over top. Sprinkle on walnuts. Bake in preheated oven at 400 degrees for 30-35 minutes, until tart is golden on edges and top. Cool 5-10. minutes, then serve with cranberry sauce, a spoon drizzling of oil/balsamic vinegar slurry, or other sauce of choice. Serves 4-5.

Note: The rolled oats, while lending some structure to the tart, can easily be omitted. Note: This tart can be made without the pastry crust, if needed. Do not over bake as tart will tend to dry out without a crust.

 
 
 
Cauliflower Dressing
4 tbsp. butter, (can omit and water saute instead)
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped or thinly sliced
1 small head cauliflower, chopped
1 c. chopped mushrooms
kosher salt
Freshly ground black pepper
1/4 c. chopped fresh parsley
2 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
1/2 c. vegetable or chicken broth
 
PREPARATIONS
 
In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
 

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Plant-Based Recipes

8/24/2017

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ere is a collection of super tasty, super-healthy plant-based recipes.

Butternut Squash with Kale and Swiss Chard
 
2 cups large-diced seeded peeled butternut squash
1 tablespoon extra-virgin olive oil
1 bunch kale, stemmed, leaves cut into 1-inch ribbons
1 bunch Swiss chard, stemmed, leaves cut into 1-inch ribbons
3 tablespoons clarified butter, ghee, or coconut oil
1 clove garlic, minced
¼ cup raw sliced almonds
½ teaspoon chili powder
½ teaspoon black pepper
 
Preheat the oven to 425. Line a baking sheet with parchment paper.
 
In a large bowl, toss or mix the butternut squash with the olive oil until well coated. Place the squash on the prepared baking sheet and roast for 45-50 minutes, until fork-tender.

About 15 minutes before the squash is done, bring 2 cups of water to a boil in a large pot.  Place a colander or steamer inside the pot.  Add the kale and Swiss chard, cover, and steam until the kale is tender but not soft, 3 – 5 minutes.  Remove the kale and chard from the pot and set aside.  Drain the pot and wipe it out.

Place the same pot over medium heat, add the cooking fat, and swirl to coat the bottom.  When the fat is hot, add the garlic and the almonds and stir until the garlic is aromatic, about 1 minute.  Raise the heat to high and add the steamed kale and Swiss chard.  Toss to combine, then remove from the heat and transfer everything from the pot to the serving dish.

Combine the roasted butternut squash with the kale and chard mixture. Add the chili powder, salt, and pepper.  Toss to combine.


Greek Salad
 
1 head romaine lettuce, chopped
4 tomatoes, cut into large dice
1 cucumber, peeled and cut into large dice
½ red onion, thinly sliced
30 pitted Kalamata olives, halved
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon black pepper
Juice of ½ lemon
 
Combine the lettuce, tomatoes, cucumber, onion, and olives in a large serving bowl.
 
Combine the olive oil vinegar, garlic, salt and pepper in a small bowl and whisk together.
 
Pour the dressing over the salad ingredients and top with the lemon juice.


Butternut Squash Mac and Cheese
Total Time: 1 hr. 16 min.
Prep Time: 15 min.
Cooking Time: 61 min.
Yield: 10 servings, about 1½ cups each
Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)
Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.
Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.



Cauliflower Rice
 
1 large head cauliflower, cut into florets
3 tablespoons ghee or clarified butter
½ onion, finely chopped
1 carrot, peeled and finely chopped
2 cloves garlic, minced
½ cup chicken broth
1 tablespoon minced cilantro
½ teaspoon salt
½ teaspoon black pepper
 
To rice the cauliflower, place half of the florets in a food processor and pulse into a rice like consistency.  15 – 20 pulses.  Don’t over pulse, or the cauliflower will get mushy.  Remove and repeat with the remaining cauliflower florets.
 
In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan.  When the ghee is hot, add the onion and carrot and cook, stirring until the onion is translucent, 2 to 3 minutes.  Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
 
Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables.  Add the chicken broth, cover and steam until it has reached a rice-like consistency, 10 – 12 minutes.  (Tender but not mushy or wet).
 
Remove the pan from the heat and mix in the chopped cilantro.  Add salt and pepper.


Roasted Beet, Orange, and Avocado Salad
 
2 medium beets
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 orange, halved, one half zested and juiced, one half peeled and cut into segments
½ teaspoon salt
¼ teaspoon black pepper
1 avocado, split lengthwise, pitted, peeled and diced
 
Preheat the oven to 425
Rinse the beets thoroughly and carefully stab all sides with a fork.  Place in a medium bowl and add 1 tablespoon of the olive oil, tossing till thoroughly coated.  Wrap the oiled beets in aluminum foil, pinching the tip closed to create a meal.  Place the beets in the center of a baking sheet and roast for 35 minutes.  Check them by carefully opening the foil and sticking a thin knife into the center of a beet.  If it goes in easily the beets are done.  If there’s resistance, close them back up and put back into the oven for 10 minutes.  Repeat until the knife slides into the center of the beet easily.  Let rest until cool enough to handle.
Remove the skin from the beets-you may want to wear gloves and an apron, as beet juice will stain your skin and clothes.  Dice the beets into 1-inch pieces and place in a serving bowl.
In a small bowl, combine the remaining 1 tablespoon olive oil with the vinegar, orange juice, salt and pepper.  Whisk until combined.
Add the orange segments and avocado to the beets.  Drizzle with the dressing, sprinkle on the orange zest and toss to coat.



Summer Minestrone Soup

 
1 tablespoon olive oil
2 carrots, chopped
2 celery stalks, chopped
1 onion, chopped
Salt & Pepper to taste
1 potato, peeled and cubed
3 cloves garlic, minced
28 ounces tomatoes, diced
6 cups low sodium vegetable stock
2 zucchini, diced
1 15 ounce can cannellini beans
3 cups spinach
2 cups pasta
 
Combine oil, carrots, celery, onion, salt, pepper, and potato in a large pot over medium heat for 3 minutes.

Add garlic and stir for one minute.  Mix in diced tomatoes, vegetable stock, and zucchini.

Bring to a boil, place the lid on the pot, and simmer for 45 minutes.

Add cannellini beans, spinach, and pasta, and simmer 10 minutes or until pasta is al dente.

Cool and enjoy.




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Slow Foods International Earth Market

5/9/2017

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​
Slow Food International Earth Market (Upstate)

Swamp Rabbit Cafe
205 Cedar Lane Rd,
Greenville, SC 29611

1st and 3rd Thursday of each month May - November

Next Market: May 18, 3:30 - 7pm


​Did you know that The Upstate Greenville Earth Market is the only Earth Market in the continental US?  Earth Market stands for food that is good, clean, fair and is certified by the Slow Food International Foundation for Biodiversity.. I'm super excited to be accepted as a producer for Earth Market with my own garden veggies, herbs and flowers AND as Terra's Table Mushroom Powder. I'm part of a group of amazing producers who are passionate about slow food processes and who live it and share it each and every day! Science continues to show that colorful,  good, clean, anti-oxidant rich foods can improve your quality of life and even increase your lifespan. .  I grow my garden for HEALTH and I love to share my rainbow of food with you!!

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Menu Plan: Protein Power

2/13/2017

1 Comment

 
Here is a protein-packed menu plan that is great for make ahead meals.  5 super healthy recipes that share a simple shopping list of ingredients.  In fact, you may find that you already have most of these items in your fridge/pantry.  The goal is to minimize time in the kitchen while getting tasty and super antioxidant packed meals. 

Italian Pasta with Tomato Vegetable Sauce:  In order to make this meal ahead, keep the pasta sauce separate from the pasta.  The sauce will freeze well but the pasta will not.  Cooked pasta will last in the fridge for 3 - 4 days.  For the best results, prepare and freeze the sauce ahead, in pre-portioned amounts and cook the pasta right before serving. As a side, add baked salmon, or baked chicken for an added source of protein.

Black Bean Burgers: Great for the freezer, but freeze individually or place a piece of parchment paper between burgers so they do not freeze into one clump.

Cilantro Jalapeno Sauce: This is a great all-purpose sauce that can be used on top of Black Bean Burgers, over nachos, or over salad greens as a dressing.  Will keep in the fridge up to two weeks. (if you don't devour it first)  If you plan to prepare this complete menu plan, make the Cilantro Jalapeno Sauce first because it also used in the Avocado Tuna Salad and can be used over the One Pot Rice and Beans:

One Pot Rice and Beans:
This is a GREAT meal for busy nights.  The key is to have the brown rice and riced cauliflower prepared and the cheese pre-shredded. & VOILA! A meal in under 15 minutes.  Also really yummy with Cilantro Jalapeno Sauce. This dish is not ideal for the freezer.  Make a plan for the left-overs.  Great in burritos, over nachos or over salad greens.



Vegetable Lentil Stew: Very freezer friendly.  Make ahead and freeze individual portions in glass containers for easy thawing.  Remember to leave 1 inch head room when freezing liquid for expansion.  Frozen containers of stew can be placed in the fridge the night before you plan to eat for easy thawing.

Tuna and Avocado Salad: This dish uses avocado as a binder instead of mayonnaise.  GREAT over salad greens or in a sandwich on whole grain bread.

Download all of these recipes below. Also included is the complete menu plan with a comprehensive and simple shopping list and kitchen choreography notes.
​

italian_pasta_with_tomato_vegetable_sauce.docx
File Size: 63 kb
File Type: docx
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black_bean_burgers.docx
File Size: 14 kb
File Type: docx
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cilantro_jalapeno_sauce.docx
File Size: 63 kb
File Type: docx
Download File

one_pot_rice_and_beans.docx
File Size: 65 kb
File Type: docx
Download File

vegetable_lentil_stew.docx
File Size: 64 kb
File Type: docx
Download File

tuna_and_avocado_salad.docx
File Size: 65 kb
File Type: docx
Download File

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Soup-er Duper Meal Planning!

1/22/2017

1 Comment

 
Rebecca Katz is author of The Cancer Fighting Kitchen and has worked for over a decade motivating people to eat a cancer fighting diet. To continue educating myself to best support our community of cancer survivors, I'm currently enrolled in her online Cancer Fighting Kitchen course.  This course focuses on clean soups and super immunity-building ingredients that we can add to our everyday meals.  The content of this course closely follows my belief that an anti-inflammatory diet is a way of life for survivors.

It can be challenging to adopt a new way of eating and part of our overall wellness is to minimize stress, we want to enjoy healthy meals without complicated meal plans.  

The current recommendation is to eat 5 - 7 vegetables a day plus 2 - 3 fruits. So many folks have told me that they stocked the fridge with fresh foods and good intentions but ended up throwing out healthy food that spoiled, wasting time and money.

So how do we balance eating well while:

Keeping it simple 
Sticking to a budget
Getting our recommended intake of plant based foods
Choosing the freshest most nutritious ingredients
Making sure our fresh foods don't go bad because we don't know how or have time to prepare them

Here are some tips:  Plan your meals. Choose recipes and snacks that use similar fresh produce .  Create a precise shopping list.  Consider freezer friendly meals that can be prepared once a week.  Make a healthy soup a meal staple!  Remember, smoothies are a great way to increase veggie intake and use left over produce.

Rebecca Katz's website features a comprehensive recipe box, cooking videos, and cancer fighting tips and I've added her meal planning template (below) so you can download and use as you plan healthy menus.

In addition, I have created a sample meal plan of make ahead freezer friendly recipes. 4 recipes, 1 shopping list, Under $50, simple and healthy! This menu plan includes:Cozy lentil soup, (a Rebecca Katz favorite) Shiitake lemon hummus, Mushroom quiche, and Super surplus smoothie; several simple recipes with shared produce and a smoothie recipe to make sure all the fresh produce is used. In total, you will have approximately 18 meals!

If you are ready to jump in and try my Sample Menu Plan, GREAT, it is listed below.  Or if you are interested in simply trying an AMAZING healthy soup, GREAT, I recommend the Cozy Lentil Soup that is listed below.

Enjoy your time in the kitchen!  Here's to your HEALTH.

Cheryl Lecroy
Cancer Coach, Wind River Services

Sample Menu Plan
The make ahead meals menu plan Includes a budget friendly shopping list and comprehensive notes for preparing
4 healthy and delicious recipes. 
 (Plus notes on preparing riced cauliflower). 1 hour of shopping and a couple of hours in the kitchen; Voila! 


make_ahead_meals_menu_plan.pdf
File Size: 471 kb
File Type: pdf
Download File

cozy_lentil_soup_with_butternut_squash.docx
File Size: 64 kb
File Type: docx
Download File

shiitake_lemon_hummus.docx
File Size: 64 kb
File Type: docx
Download File

mushroom_quiche.docx
File Size: 65 kb
File Type: docx
Download File

super_surplus_smoothie.docx
File Size: 64 kb
File Type: docx
Download File


Rebecca Katz Blank Menu Template

Open this file with Adobe Acrobat in order to type directly into the template to create your own menu plan.  

menu_template.pdf
File Size: 460 kb
File Type: pdf
Download File


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Warrior Princess Smoothie

11/6/2016

1 Comment

 
This super yummy smoothie was developed at a recent Wind River retreat where 8 amazing women, (and 4 amazing hosts) shared a weekend in nature full of laughter, fun, food, and healing.  We had leftover butternut squash that had been roasted in the oven with nothing added, just  natural sweetness and goodness.  Any winter squash can be substituted or if you don't have leftovers, Trader Joes sells a bag of frozen cooked butternut squash or fresh butternut squash chunks that you can steam in the microwave.    Enjoy!                                                                                          
 
                                                                                                                                                                                                 
Warrior Princess Smoothie
(Blueberry, Butternut, Kale)
 
4 cups kale, loosely packed
7 strawberries
1 banana
1 ½ cups blueberries
1 cup cooked butternut squash
2 TBSP raw almonds
1 tsp vanilla
1 ½ cups coconut water
Juice of ½ lime
1 vanilla So Delicious dairy free coconut milk yogurt substitute 5.3 oz. (or Greek yogurt)
Ice
 

 
Instructions:
 

Place all ingredients in Vita-Mix in order listed.  Select variable speed 1.  Turn on machine to mix, increase speed to 10 then turn to high.  Run for 1 minute or until smooth.
 
 

Creativejuicesconsulting.com
Creative Juices Consulting© 2016
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