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The Mighty Shiitake

5/20/2016

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The Healing Properties of Shiitake

Shiitake mushrooms have been consumed in Asia for thousands of years as a source of umami flavor, nutrition and medicine.  They are nutritionally dense, containing high levels of potassium, magnesium, calcium and vitamin D when exposed to sun or UV light.  Shiitake have all the essential amino acids, rivaling meat as a complete protein.

Research continues to find compounds in Shiitake useful in suppressing cancer, lowering cholesterol, regulating blood pressure, blood sugar and enhancing immune system function.  Shiitake contain antiviral, antibacterial and anti-inflammatory compounds.

Many integrative physicians recommend that cancer survivors add Shiitake mushrooms to their daily diet.  In addition to fresh Shiitake,  Shiitake powder is a great way to get a daily dose.  Terra's table makes a Shiitake powder that is delicious added to any savory recipe and is used like any other seasoning to add flavor and nutrition.  www.terrastable.com

Try these yummy recipes with Shiitake that are also nutrient-dense!!! 

Vegetable Frittata
 
1 ½ Tbs grape seed oil
2 C sliced shiitake mushrooms
2 C fresh asparagus, cut into
    1 inch pieces
2 C chopped broccoli
1 red bell pepper, chopped
1 clove garlic, minced
8  large eggs
¾ tsp salt
½ tsp black pepper
½ C crumbled feta cheese
 
Preheat oven to 400° F.  Heat oil in an oven proof skillet over medium-high heat. Add mushrooms, cooking until mushrooms soften, 3 to 4 minutes, stirring occasionally. Add asparagus and cook until softened, about 3 minutes. Reduce heat to medium. Add broccoli, bell pepper and garlic. Cook until broccoli softens, about 5 additional minutes.
 
Whisk together eggs, salt and pepper. Pour over the vegetables and cook , stirring gently until eggs just begin to set, about 1 minute. Sprinkle the feta over the top and place the skillet in the oven. Bake until the center is set, 10 to 12 minutes.
 
Variation: use a mixture of mushrooms such as shiitake and oyster mushrooms


Shiitake and Black Bean Salad
 
2 Tbs grape seed oil
3 to 4 C thinly sliced shiitake
2 Tbs water
1 large shallot, chopped
1 ½ C cooked (or 1 rinsed can) black beans
1 large orange bell pepper, thinly sliced
1/3 C chopped fresh parsley
¾ C purslane leaves *
2 Tbs balsamic vinegar
1 Tbs extra virgin olive oil
1/8 tsp salt or to taste
Freshly ground pepper to taste
 
In a medium skillet, heat the grape seed oil over medium-high heat. Add the sliced shiitake and cook, stirring, for 2 or3 minutes. Add shallot, continue cooking until mushrooms are cooked through. Add water near end to rehydrate mushrooms.  Set aside to cool.
 
Place the remaining ingredients together in a medium bowl and toss to combine. Add the cooled mushrooms and onions. Toss to combine.
 
* ¾ C cucumber may be substituted for purslane

​
Mushroom Quesadillas
 
1 tortilla
2 tsp grape seed oil
¼  C sliced shiitake mushrooms
1 Tbs chopped onion
¼  C Mexican blend cheese
 
Heat oil in a skillet over medium-high heat. Add shiitake and onions. Cook, stirring,  until mushrooms begin to brown. Spread mixture evenly over the bottom of the pan. Sprinkle cheese over the mixture. As it melts, place the tortilla on top.  Cook an additional minute or two until tortilla cheese melts to the tortilla. Loosen edges and flip the tortilla over. The filling should be attached. Fold it in half and brown each side of the folded tortilla.































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Gardening and the anti-inflammatory diet`

4/19/2016

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I love this comprehensive planting chart as a general guideline.  Charlotte and Upstate South Carolina are zone 7a/ 7b... below are several references for zone (region) specific planting charts.
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Planting basics

Know your ZONE: Charlotte 7a

www.planthardiness.ars.usda.gov/PHZMWeb
http://www.plantmaps.com/interactive-north-carolina-usda-plant-zone-hardiness-map.php

When to Plant: The selection at your home store (Lowes, Home Depot, Ace, etc.) is in season.  They do the zone and plant chart homework for you. 

https://www.almanac.com/gardening/planting-dates/NC/Charlotte
http://www.ufseeds.com/North-Carolina-Vegetable-Planting-Calendar.html
                                                   
Window Sill and Indoor Gardening

Vegetable gardening indoors has most of the same requirements as an outdoor garden: bright light, water, nutrients, and protection from pests and diseases. Since space is likely to be more limited growing crops indoors, choosing quick-maturing crops planted in quick succession is your best strategy; for example, sow a few seeds of leaf lettuce each week and harvest leaves often while they are still young and tender.

Crops. Choose compact, miniature, or dwarf varieties of crops and crops that are quick maturing. Small, quick-growing crops will require less space and time to reach harvest.
Choose plants during their natural growing season.  Cool-weather crops such as leaf crops and root crops are a good choice for the autumn and winter indoor garden; these crops naturally require less bright light. Warm-weather crops–fruiting vegetables such as tomatoes and peppers–require longer days to ripen, so planting these in spring and summer makes sense.
Spring and summer crops include tomatoes, peppers, eggplants, bush beans, and most herbs. These crops require eight hours of sunshine or bright light and a room consistently warm.
Crops not suited to windowsill growing are tall and vining crops such as corn, pole beans, squash, melons, and pumpkins.

Planting. Plant indoor crops in pots that will allow roots plenty of room to grow; a single lettuce plant can grow in a gallon pot, a small tomato plant will require a 3 to 5 gallon container.  Choose a commercial potting soil with a medium-texture that will hold moisture. 

Recipe for home-made soil. 2 parts garden soil, 2 parts finished compost, 1 part peat moss, and 1 part vermiculite or perlite.
Sow seeds just as you would in the garden and thin plants to the strongest seedling from two to three weeks after germination when seedlings have grown their first true leaves and have gained strength. Snip away the weakest seedlings at soil level with a small scissors.
If you plant more than one crop in a container, don’t plant them too close together or they will compete for light, water, and nutrients–resulting in weak plants all around.

Light. Growing vegetables indoors requires bright sunlight just like outdoors or bright artificial light. A south-facing bay window that gets light from the south, east, and west is an ideal place for a window garden. Windows that are not in the shadow of eves are best. Placing your indoor garden in a white or light colored room will help as well; light colors reflect light; dark interior surfaces will absorb light.
Salad greens and herbs require less sunshine; but they still require bright light.

Temperature. Summer crops grow best at temperatures between 75° and 85°F in the daytime and 60° and 75°F at night. Autumn and winter or cool-weather crops grow best at temperatures between 60° and 65°F in the daytime and around 50°F at night. Plant with warm roots can with stand air temperatures 5° to 10°F cooler than recommended; a heating pad made for plants can help. Good air circulation indoors will help keep plants healthy.

Water. Water indoor crops as needed; stick your finger in the soil and if it comes out dry water; if it is damp or wet don’t. Too much water can result in fungus disease. Water indoor crops in the morning on sunny days when possible; evaporation will be slowed on cloudy and cool days. Plants require less water in winter. Use room temperature water.

Feed. Feed indoor, container-grown plants every other week. Compost tea and liquid fish emulsion are rich organic liquid fertilizers. Fertilize less when temperatures are cool.
 
Best container plants

Tomatoes
Basil
Zucchini &Summer Squash
Parsley
Oregano
Strawberries
Rosemary
Peppers
Chives
Spinach
Thyme
Sage
Cucumbers
Kale
Lettuce
Radish
Potatoes
Carrots
Beets
Turnips
Sugar snap peas
 
Best plants for In Ground Gardening

Start From seed
Beans
Corn
Watermelon
Peas
Cucumbers
Squash 
Okra
Beets
Carrots
Lettuce
Pumpkins
Radishes
  
Start from Plants
Eggplant
Tomatoes
Peppers
Strawberries
Stevia
Basil
                                                                               
Heirloom vs Hybrid

Heirloom Vegetables

The term heirloom vegetable is used to describe any type of vegetable seed that has been saved and grown for a period of years and is passed down by the gardener that preserved it. To be capable of being saved,
 all heirloom seed must be open pollinated.
Open pollinated or OP plants are simply varieties that are capable of producing seeds that will produce seedlings just like the parent plant. Not all plants do this, especially hybrid plants.

Hybrid Vegetables
Plant breeders cross breed compatible types of plants in an effort to create a plant with the best features of both parents. These are called hybrids and many of our modern plants are the results of these crosses.  Hybrid breeding creates more uniform colors, sizes, shapes and helps plants be more stable for travel.
Slow food movement encourages local harvesting and sometimes cosmetically challenged foods that are so much tastier.
 
Charlotte NC resources
www.slowfoodcharlotte.org
www.golocalncfarms.com
www.nourishcharlotte.com
www.ncagr.gov/markets/facilities/markets/charlotte
www.charlotteobserver.com/living/food-drink/article19797780.html (fantastic list of over 25 local farmer’s markets)
 
  
Cheryl Lecroy                                             www.CreativeJuicesConsulting.com                                                   864-723-2442  
                                                                                                                                                                                                
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Smoothie POWER

3/22/2016

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Smoothies are a great way to increase your daily intake of vegetables and fruits and can be a healthy addition to your diet. Here are a couple of things to remember when adding smoothies to your daily routine:
  •  Use 2 vegetables to every fruit.
  •  Use whole fruits and vegetables instead of fruit or vegetable juices.
  •  Use unsweetened liquids to control sugar content in your smoothies.
  •  Use unsweetened almond or coconut milk  as an alternative to milk.
  •  Add pitted dates or honey for sweetness but taste before using specified amounts.  Many recipes call for too much  sweetness.
  •  Serving size should be 6 - 8 oz if accompanying a meal. 
  •  Smoothies can be a meal replacement if adding a good source of protein .....
  •  Serving size should be 12 - 16 oz if substituting for a meal.
  •  Lime is a great addition to green smoothies.  It softens the green aftertaste when using spinach or kale.
  •  Add nuts or avocado, chia or flax seed  as a fat source because some vitamins require fats for maximum nutrient  absorption.
  •  Avocado adds a nice velvety texture
  • Adding a banana can soften a heavy vegetable flavor.
  • Instead of adding extra water, try adding fresh tomatoes, cucumbers, squash, or celery 
  • Plan your smoothies around seasonal availability but if you have an out of season craving, frozen vegetables and fruits are a great substitute.
  • Freeze ingredients such as kale, ginger root, spinach, bananas, etc. to extend life and use directly from frozen.

There are many ingredients that can be added to enhance your smoothie and pack it with super nutrients. Try adding one or more of these ingredients to your basic smoothie recipe. Remember, if you make something less than tasty, freeze it and use small amounts in future blends. 

Matcha Green Tea *Ground cinnamon *Fresh Ginger *Powdered Cayenne *Powdered Tumeric* 

Enjoy your power packed smoothies!

Sponsored by Wind River Cancer Wellness Retreats and Cheryl Lecroy of Creative Juices Consulting


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Even in moments of NOT joy

3/22/2016

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I'm humbled by the comments "Your amazing"  from a recent facebook post.

While, I'm not necessarily amazing, I am perhaps inspiring. The truth is that training for this marathon has been. Hard. In fact, right now I'm not allowed to run until the marathon so that i can nurse my shin splint. I'm not a stranger to my sciatic nerve, or my peritoneal tendinitis. There have been very few blissful runs recently. 2 days after my 20 mile run, I said goodbye to my precious grandmother and I've had a bucket load of other challenges.

I was often comparing my performance to that of 5 years ago when I ran my first marathon, pre cancer. I ran 9.5 minute miles, I had more energy. I was thinner. I was younger. I was healthier. (was I?)  I was you-name-it. And maybe it is like childbirth, where we forget the pain and only remember the prize.  If the day to day challenges are not easy then why push myself?  Why not listen to my own advice to find joy in the present moment.  There were some moments of pure NOT joy!

I coach other survivors on the importance of living for the moment, and seeking the things that bring joy. So why did I sometimes feel like a contradiction?

But then there were the times after the run.  When the pain eased.  When the goal had been accomplished. The feeling of being a part of something bigger than myself or my present circumstances.  And a satisfaction that the work was making me stronger and better and feeling more alive than ever. And there were the miles I spent with other survivors who could not run. Who SO wanted to be able to run.  Miles with Mollie, Miles with Mary Lou, Miles with Sally, Miles with Dorothy.  Miles with Sue. Miles with Cassandra.  And harnessing strength from my time with these precious spirits. 

So not unlike life where there are moments of NOT joy, no matter how much we say JUST BE HAPPY because the truth is, that it is not that simple.  But what we do have is our attitude, to know that we are part of something larger and beautiful, to know that our story is filled with joy and NOT joy.  And that together it paints a picture..We are the canvas....but our attitude determines the colors.  I choose bright rainbow colors..

In the end, even if there are moments of pain, the sum parts of running do indeed bring me joy. And I now know that I am AGAIN an athlete but perhaps by different, newer standards.  Not standards of minutes per mile or by overall stamina, or a ripped tight body, but by the measure of  being dedicated to the hard parts to reach the joy.

I remember now. ! Running is 85% attitude. (and 15% stretching)   If you show up for the job, that is most of the success.  Show up and let your body do the rest.  Trust the schedule, Trust your body. Trust the journey.

I'm honored to run 26.2 for Wind River.  

grouprev.com/cherylsparismarathon2016
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Keep up the good work!

3/22/2016

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This is where this decision to run another marathon began.  Now, I'm 7 months into training and 12 days from my marathon.  Nice perspective from this space in time

(archive: September 2015.) 

My cancer journey has given me a "new normal" My journey continues.  My last surgery was 6 weeks ago.  My new normal includes. Following my heart.  Making decisions based on joy and...seeking happiness. I'm doing this for me. Let's see what this body can do.

This nice notice from MapMyFitness was in my inbox this morning:


This email may cause spontaneous fist pumps!

Congrats on your 350th workout!

You've logged 350 workouts since you joined MapMyFitness.

We think that's pretty epic, and you should too.

Keep up the great work.



THAT feels good, but there is more work to do.  I'm going to commit to my second marathon.  My FIRST marathon since before being diagnosed with breast cancer.  It seems that I had forgotten what it feels like to be an athlete during the last 4 years, I've been taking it easy.  Still running but "accepting my new normal" of nursing my body...of a 12+ minute mile instead of a 9.5 minute mile.  The "new normal" of re adjusting my expectations of what my body can do.  And even though I ran several times a month, I have not  really felt like a "runner" .....not felt like myself......during the last 4 years.

Time for all of that to change.

My new message from MapMyFitness should say:

30 weeks to train!


Only 150 workouts to go! 

Only 566 miles left to log!

Set your eyes on the goal!

YOU can do it!


I signed up for the PARIS Marathon exactly 3 weeks ago and have 25 miles complete.  Onward!!!!!


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January 2010 after completing the Disney Marathon.  Average pace 10 min miles.


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Oatmeal Breakfast Bars

3/22/2016

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Fall Comfort

10/13/2015

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 Warm and Healthy Stew Shared with Friends = Pure Fall Comfort

At the most recent Wind River retreat, I had the pleasure of preparing dinner for a beautiful group of survivors.
It was rainy and crisp outside so a warm toasty meal was Oh-So-Right! 
Our menu included Spiralized Zucchini, Tuscan Stew, & Baba Ganoush; A vegetarian dinner with a mix of mushrooms, greens, onions, beans, quinoa and veggies.


Here are the recipes for you to enjoy!

Tuscan White Bean Stew                                       
                                                                                                                    
 1 pound dry cannellini beans
 Water to cover the beans
 4 cloves garlic
 1 Tbsp. dried oregano
 2 Tbsp. powered turmeric
 1 Tbsp. dried basil
 Salt/pepper to taste
 1 cup red quinoa
 1 to 2 boxes low sodium Veggie broth (Trader Joes brand)
 1 – 2 Tbsp. olive oil
 1 clove garlic, minced
 1 red onion, halved and sliced
 8 oz fresh shiitake mushrooms, sliced
 4 (+) cups fresh greens, such as rainbow chard, kale, mustard greens, etc
 Freshly grated parmesan cheese
 
 Directions:   Soak the beans overnight.  Transfer to a crock pot and cover with water with 
 enough room for the beans to expand.  Add garlic cloves, turmeric, oregano, and basil.  Cook
 on low for 6 – 7 hours or until tender.  Season with Salt and pepper.
 
 To prepare the stew, I like to use a large pot on the stovetop, to have more control of the heat.
 Although, you can leave everything in the crock pot and add in ingredients.
 
 To prepare on the stovetop, transfer 7 (+) cups of prepared beans to a large pot.  Add veggie  
 broth then bring to a boil over medium high heat.  (Can add additional veggie broth, making
 sure to have enough liquid…approx. 1 ½ inches above the beans) Add quinoa.  Reduce the
 heat to medium and cook for 15 minutes.  Meanwhile, add olive oil and garlic to a sauté pan
 over medium high heat.   Heat till fragrant then add the onion and mushrooms, sauté approx.
 6 minutes over medium heat until the onions and mushrooms soften.   After the quinoa looks
 like it has sprouted, add the sautéed onions and mushrooms to the pot.  Add in the greens.
 
 The stew is ready to serve just after the greens have wilted.   Add freshly grated parmesan and  
 ENJOY!
 
 To use the crock pot.  After the beans are cooked thoroughly, you can add in the additional
 ingredients.   Keep the setting on high.  Remove several cups of the liquid, then add in the
 veggie broth.  (It will help keep the temp high to heat the broth first) Add the quinoa and
 continue to cook for 20 minutes, Once the quinoa looks like it is sprouted, add in the sautéed onion,
 mushrooms and greens.  Serve as soon as the greens wilt.  Add salt & pepper to taste.
 
Creativejuicesconsulting.com                                                                                     Creative Juices Consulting© 2015

Shiitake Baba Ganoush                                                                                                                                                                    
Makes approx. 2 cups
 
 1 large eggplant
 1/4 cup lemon juice
 1/4 cup tahini
 2 tablespoons sesame seeds
 2 cloves garlic, minced
1/2 cup shiitake mushrooms, sautéed in olive oil
 salt and pepper to taste
 1 1/2 tablespoons olive oil
 
Directions: Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.
 
Pierce the skin of the eggplant several times with a fork.  Place pierced whole eggplant on baking sheet and roast for 30 to 40 minutes, turning occasionally, or until soft. Remove from oven, and place into a large bowl of cold water. Remove from water, and peel skin off. Place eggplant, lemon juice, tahini, shiitake, sesame seeds, and garlic in an electric blender, and puree.
 
Transfer eggplant mixture to a medium size mixing bowl, and slowly mix in olive oil.  Season with salt and pepper to taste. Refrigerate for 3 hours before serving.
   
Eggplant Baba Ganoush 
  • For a delicious, fast shortcut, purchase a container of pre-made tahini sauce from Trader Joes.  Roast the eggplant as stated above and add to the prepared Tahini.  Voila!  Simple, Healthy and TASTY!
 
 
Creativejuicesconsulting.com                                                                                            Creative Juices Consulting© 2015


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                                                                               Wind River Retreat, October 4th, 2015
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Bruschetta 

7/27/2015

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Blender Bruschetta 

Into the VitaMix 

1/4 (+) cup olive oil
2 cloves garlic
20 leaves basil
pinch salt
1 large tomato

Blend until smooth and frothy.  Stop here for an AMAZING salad dressing. or for a chunky Bruschetta add

3 -4 large tomatoes (quartered) 
pinch salt

Pulse on and off until tomatoes are evenly chunked.  



The rich tomato-y goodness that tops Bruschetta in the traditional Italian recipe is so very versatile. Here are a few tips and recipes for an abundance of garden fresh tomatoes.

Bruschetta

6 -8  tomatoes, diced
12 basil leaves, julienned
4 cloves of garlic, thinly sliced
1/4 cup olive oil
1 tsp salt

Dice fresh tomatoes and place into a quart mason jar.  Add basil, salt, garlic and olive oil.  Seal the jar and toss until ingredients are mixed.  Refrigerate for up to 10 days.


Tips
  • Leave 1 inch head space in the jar before sealing so the mixture can be easily mixed.  
  • Layer different varieties and colors of tomatoes for a beautiful presentation.  If layering, add garlic and basil after each layer of tomato. Add salt and olive oil at the end and mix by gently turning upside down a couple of times.  
  • Serve with fresh cubed mozzerella 
  • Serve over warm pasta for a delicious un-cooked pasta sauce 



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Mango Jalapeno Pesto

6/23/2015

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Swamp Rabbit Cafe in Greenville is a fantastic place to explore whether by destination or as a bike stop along the Swamp Rabbit Trail.  I fell in love after having their whole grain oatmeal and fresh berry scone.  On the menu was a Sasquash Sandwich made with their famous freshly baked Stecca bread, grilled local squash, pesto and provolone and while I was tempted, I decided instead, why not buy a loaf of Stecca and prepare my very own squash and homemade pesto and take care of dinner plans!  

My version of the Sasquash included a Mango Jalapeno Pesto in exchange for a traditional basil pesto.  (Because I had a ripe mango on the counter and fresh jalapeno growing in the garden) and voila....a new recipe is born!

Mango Jalapeno Pesto
Juice of 1 lime
4 TBS extra virgin olive oil
3 cups basil leaves
1 cup fresh mango
1 cup walnuts
2 cloves garlic
1 fresh jalapeno pepper, (with seeds for extra spicy or without for a milder flavor)
Salt to taste

Combine all of the ingredients in a Vitamix or food processor. Blend until desired consistency. If you are using a firm mango, you can add extra olive oil for a creamier texture.  If you are using a ripe mango, the juice will make the consistency creamy and less olive oil is needed.
  
Sasquash Sandwich
1 loaf fresh Stecca bread from Swamp Rabbit Cafe (can substitute any freshly baked bread)
1-2 TBS Mango Jalapeno Pesto
1 slice provolone cheese
Sliced grilled summer squash or zucchini, still warm

Section the bread into desired roll size.  Spread pesto on both sides, add cheese and warm squash or zucchini. The cheese will melt with the heat of the squash. Enjoy!

I highly recommend a visit to  The Swamp Rabbit Cafe.

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Garden Fresh Kale Pesto

6/9/2015

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The most common pesto recipe is made with basil and pine nuts however other ingredients can be substituted for a unique pesto flavor.  Try greens such as arugula, spinach or kale and mix up your nuts using cashews, walnuts or pistachios for amazing variations. 

Colorful kale varieties picked from the garden (or selected from your local source) is the key to this delicious pesto.   Combine Curly kale, Red Russian kale, and Lacianto kale for a subtle flavor variation on the traditional basil pesto.  Add a couple of super foods like shiitake mushroom powder and walnuts and VOILA!  Garden Fresh Kale Pesto.  
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Garden Fresh Kale Pesto                                                                                                                                                                   

3 cups chopped kale
1/3 cup walnuts
2 cloves garlic
1/2 cup grated parmesan cheese
1/4 – 1/2 cup extra-virgin olive oil, start with 1/4 cup then add to desired consistency

1 tsp lemon juice (optional)
1 tsp ground shiitake mushroom powder
Himalayan pink salt and pepper to taste 

Directions:

Into a food processor.  Place the kale and 1/4 teaspoon salt and pulse until finely chopped.  Add walnuts, garlic, parmesan cheese, and pulse to combine.

Slowly pour in the olive oil, pulsing to incorporate.  Start with 1/4 to start and add to 1/2 cup for more creamy consistency. 
 

Transfer the pesto to a bowl.  Yield: 1 cup pesto.  If serving over pasta, use approximately 1/2 cup for 1 pound pasta.

Can toast the walnuts for a variation on flavor
 


Creative Juices Consulting © 2015

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