Vegetarian Summer Grilling
By Sarah Kruse

Nothing says summer more than grilling outside. Buts what’s a health-conscious, vegetarian or vegan supposed to do? Join right in, of course!

Forget the standard, boring vegetable kabobs or fake “meat” products. Here are a couple of inspiring options.

For the traditionalist: Try a homemade veggie burger. Kristin has several yummy recipes in her cookbook and I’ll share my secrets for grilling success.

First, you need some fat. That’s often the missing ingredient when it comes to cooking veggie-based burgers. After I form my patties, I spread some coconut oil on both sides. The reason I use coconut oil is because it’s solid up to 78 degrees F and can be spread onto the patty without making it a soggy mess.

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What Mom Could Really Use for Mother’s Day
By Sarah Kruse

In keeping with the previous post on eating for health and time-saving tips,
here are some gift ideas for mom to fit any budget.

1. A personal chef (a certified natural chef, of course)! Who wouldn’t enjoy a
break from cooking? Go to
http://www.baumancollege.org/our-graduates/hire-a-graduate.html and complete the
form to find a chef in your area.

2. A set of good knives. Having the right tools for the right job makes prep
work efficient. I have two sets of knives that make prep work enjoyable: a
German Furi knife and a set of Japanese Global knives.
3.  Stainless steel pots. No need to worry about leaching with versatile
stainless steel pots.
4. An organized pantry. Buy Mom some glass containers (canning jars work well
and are inexpensive) to neatly store dry goods in the pantry. Even better if you
offer to organize her cupboards for her!
5. Coupons to help Mom in the kitchen. Whether it’s washing dishes, cleaning
veggies, any little bit of help will be appreciated.
6. A copy of Kristin’s Therapeutic Chef cookbook, because giving the gift of
health is the best and most thoughtful gift of all!

Getting Dinner on the Table Fast!
By Sarah Kruse

Shortcuts are hard to come by when you’re committed to a whole-foods based diet, eating for health or on an allergy friendly diet. Take out, fast food and frozen entrees may save you time or money, but the cost to your health isn’t worth it.

Here are some tips for busy people to get a wholesome dinner on the table quick.

Planning and Prep Work
1. Plan the menu for the week. Not only does this help with grocery shopping, but it eliminates the frazzled “what to do for dinner” question at the end of a busy day. Confession: I personally have a hard time adhering to this tip, partly because I shop at the farmer’s market on Sundays and receive my CSA produce on Wednesdays. Still, I usually jot down a rough meal plan once I have my produce, centering the meal around a fresh vegetable. Friday or Saturday night is usually reserved as stir-fry or soup night (explanation to come). (more…)

Easy Cauliflower Soup

Here’s a perfect soup recipe that will brighten the transition from winter to spring. This soup uses a Moroccan spice blend called Ras el Hanout, which means “top of the shop” in Arabic. The spices used often varies per vendor or household in North Africa and can contain up to 30 different kinds of spices. This versatile spice blend livens up all manner of grain, potato and vegetable dishes. If you don’t have any on hand, try substituting with your favorite Indian-inspired spice mix or use a 1/4 tsp cumin, a pinch of ginger, cinnamon and cayenne pepper.

1 Tbsp olive oil
1 medium onion, diced
1 large Russet potato, diced
1 head cauliflower, chopped
1/2 tsp Ras el Hanout spice
1 medium tomato, chopped (or 1/2 cup canned diced tomato)
Vegetable broth (or water and vegetable bouillon) to cover
1/2 tsp salt
1 Tbsp lemon juice

In a large soup pot heat olive oil and onion over medium heat for a few minutes. Add potatoes, cauliflower and spices. Stir to coat ingredients with spices. Add chopped tomatoes and vegetable broth (or water and vegetable bouillon) to cover. Simmer until vegetables are tender (about 20 minutes). Allow to cool and transfer half the soup to a blender and puree.* Return pureed portion to pot, add salt and lemon juice. Stir well and gently reheat. Serve immediately, along with a salad to round out the meal. Serves 4.

* It is best to use a glass blender or stainless steel blender stick.  If using plastic, make sure soup is thoroughly cooled first.

What Did I Eat Today?

Breakfast:

Sprouted Grain Toast (Food for Life, Ezekiel) with Almond butter

1/2 a banana

1 cup Matcha Tea (Green Tea)

1/2 cup almond milk, unsweetened

Lunch:

2 Peasant Pies (Moroccan Lentil, Spicy Eggplant)

Supplements:

Multivitamin by New Chapter

2 Vitamin D capsules

1 dropper full of Vitamin B12 (sublingual)

Elderberry Tincture- 1 dropper full

Dandelion Tincture- 1 dropper full

Snack:

3 clementines

Dinner:

1/2 cup barley (hulled not pearl)

2 cups steamed swiss chard and collard greens

3 oz. tempeh

3/4 cup roasted kabocha squash (Japanese pumpkin)

1/2 cup mixed veg (carrot, beet, onion, garlic, celery and mushrooms)

Snack:

1 apple

5 mary’s gone crackers with 2 TBS babaganoush

How to Manage a Special Diet by Sarah Kruse

When we finally figured out that my son, then 14 months, couldn’t tolerate dairy or gluten, I was relieved and guilt ridden. Relieved that I finally had a reason why his little body had patches of bloody, oozing eczema, but guilt ridden that it took so long to pinpoint the cause. The remedy was simple enough: eliminate gluten and dairy from his diet.

No problem, I thought. Here I was a certified natural chef; quinoa, millet and amaranth already sat in my pantry. Going gluten free would be easy. My dairy was limited to butter, cheese and yogurt. Going dairy free would be even easier.

How wrong I was! Sure, it was easy to avoid the obvious items like bread, pasta, butter and cheese. But when I started reading every single label, I was discouraged and overwhelmed. (more…)

It is possible to have a Thanksgiving meal without a turkey on the table.

Here’s a look at what we ate this year.  For additional pictures check here.

Apple-Cabbage-Radish Slaw

Grapefruit-Avocado Salad

Carrot-Parsnip Soup with Parsnip and Leek “Chips”

Maple Roasted Brussels Sprouts

Steamed Swiss Chard and Collard Green topped with Savory Cranberry Granola

Pumpkin Dumplings with Radicchio and Chives

Cornbread-Amaranth-Chestnut Stuffing from Voluptuous Vegan

Harvest Stuffed Portobellos

Lentil-Sage Seitan Loaf

Mushroom-Miso Cashew Gravy from Therapeutic Chef Cookbook

Roasted Mini Potatoes with Rosemary and Thyme

Cashew-Banana-Vanilla “Ice Cream” from Vice Cream Cookbook

Pumpkin Chocolate Chip Bread Pudding

I try to get all the nutrition I need from food.  The best way to ensure this is to eat SLOW plant foods.  Seasonal, Local, Organic and Whole Plant Foods.  Brown rice instead of white (because white rice is not a whole food).  Beans over meat for protein. Asparagus grown locally when its in season (not in the middle of fall coming from New Zealand).  And always, always organic- because organic soil is healthier soil producing more nutrient dense foods – without harmful pesticides!

But of course there are times when I feel like I need a little extra boost, like in the winter when it’s harder to get a wide variety of colorful fruits and vegetables.  So here is a quick summary of what’s in my “medicine cabinet.”

First of all:  If you’re going to take supplements you must always check with your doctor, especially if you are taking medications or being treated for a health condition.

Second of all:  It’s best to take supplements made from real food, organic food, and real herbs/plants.  Most vitamins, unfortunately, are produced synthetically in a laboratory, NOT from food.  The body knows how to use real food.  If you’re going to buy vitamins or supplements make sure they are made from real food!  My two favorite companies for vitamins and herbal supplements are:

• New Chapter
• Bear Wallow Herbs

This is what I take (in no particular order)

• Women’s Multivitamin by New Chapter
• Probiotic Capsule (for good bacteria)
• Elderberry Tincture (to increase immune system)
• Dandelion Tincture (to support the liver)
• Nettles Tincture (for iron and other minerals)
• Vitamin B12 spray (NOT Cyanocobalamin)
• Green Powder (spirulina, wheat grass, barley grass, chlorella, etc.)
• Oregon Grape Root (if I have an infection- it’s like a natural antibiotic).

Breakfast:

Gen Mai Cha green tea

Sprouted Grain Toast with Almond butter

1 Nectarine

Lunch:

Garbanzo Bean Soup with Lemon, Olives, Tomatoes, Barley, Kale and Parsley

Arugula Salad with Tomatoes and 2 TBS avocado

With Mike’s Flax Seed Oil Dressing

Snack:

Chopped Nectarine with 2 TBS red raspberries, and 2 TBS raw walnuts

Dinner:

1 Organic Corn Tamale filled with butternut squash and roasted chile pepper

pico de gallo

Mixed green salad with grated raw carrot, tomatoes, avocado, cabbage, onions and garlic

and more of Mike’s Dressing (see above for link)

Breakfast:

Oolong Tea

2 small Chocolate Chip Cookies from Therapeutic Chef page 417

1 apple

Lunch:

Red Lentil Dahl (Therapeutic Chef pg. 129)

Brown Rice (soaked first for 18 hours then cooked)

Snack:

1 orange

6 “Mary’s Gone Crackers” crackers

1/4 cup Hummus

Dinner:

1 sprouted grain tortilla filled with garbanzo beans, brown rice, minced onion, garlic, carrot, cabbage, cilantro, tomatoes, lemon juice and hot sauce, and avocado.

Some Steamed Artichoke with a dipping sauce of garlic, olive oil, mustard, parsley, salt, lemon juice and cayenne

Rosemary Ginger Lemonade from Therapeutic Chef pg. 86