Recipes

Chef Bauman moved to an organic farm, and learned to cook on a woodstove in 1970. He started one of the first all organic, natural food cafes, Home Comfort, in Greenfield, Massachusetts. From Soup to Nuts was his first professional cooking class fifty years ago. Since then, Dr. Bauman has created, curated, and shares his favorite healing food recipes with tips on how to use herbs and spices, condiments, and sauces to bring smiles to your table and vitality to your cells.

Let Dr. Bauman know which ones you loved and why. 

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BREAKFAST

Banana Nut Quinoa & Millet Hot Cereal

A wonderful alternative to dried cereal, coffee, toast, and pastry in the morning. Quinoa and millet are delicious when cooked low and slow in fresh almond banana milk sweetened with dates and spiced with cinnamon. This high-protein hot cereal will sustain you through a busy morning.

YIELD: Serves 4

INGREDIENTS

1 cup dry quinoa (soaked overnight in filtered water)
1 cup dry millet (soaked overnight in filtered water)
4 cups nut milk (almond, coconut, or cashew)
1 ripe banana (broken into 2-3 pieces)
2 dates (pitted and coarsely chopped)
1/2 teaspoon ground cinnamon
2 tablespoons coconut oil or unsalted butter
1 tablespoon flax seeds (ground or whole)
1 tablespoon maple syrup (optional)
Pinch of sea salt (optional)

DIRECTIONS

  1. Separately, drain quinoa and millet through a fine mesh sieve, running filtered water through grains for 2 minutes. Once thoroughly rinsed, transfer to separate bowls and set aside.
  2. In a blender, combine nut milk with banana and dates and process until smooth.
  3. Transfer the mixture to a medium size pot, add a pinch of sea salt and bring it to a gentle boil.
  4. When milk just begins to bubble, lower heat slightly and add millet.
  5. Cook on medium-low heat, stirring constantly for about 10 minutes.
  6. Then add quinoa and cinnamon and cook until millet and quinoa are tender and cooked through, for about 8-10 minutes. If cereal is too thick, thin it with a little amount of filtered water.
  7. Stir in coconut oil or butter. Add more nut milk or yogurt if desired.
  8. To serve, top with flax seeds and drizzle on maple syrup.

NUTRITION GEM

Health Benefits of Quinoa, Millet & Dates

A hearty and heart-healthy breakfast that is gluten-, dairy- and sugar-free using ancient grains.

Quinoa — Quinoa is a complete protein, rich in fiber, vitamins and minerals like magnesium, iron, and folate that aids blood sugar control, weight management, and heart health.

Millet — Millet is a good source of fiber, antioxidants, and minerals like magnesium, phosphorus, and manganese, supporting digestion, blood sugar balance and heart health.

Dates — Dates improve digestion, boost energy levels, support heart health, regulate blood sugar levels, promote bone health, aid in natural labor, and support brain health.

RECIPE PDF

Classic Scottish Oatmeal with a Boost

Hearty oatmeal gets a boost from flax seeds, rosehips, pumpkin seeds, and cinnamon.

YIELD: Serves 4

INGREDIENTS

2 cups almond milk (unsweetened)
1/2 cup apple juice (unsweetened)
Pinch of sea salt
3/4 cup Scottish oats (steel cut oats)
1/4 cup almonds (ground into a meal)
2 tablespoons flax seed (ground)
1 tablespoon rosehips (ground, optional)
1/2 teaspoon cinnamon
2 tablespoons coconut oil
1/4 cup pumpkin seeds (lightly toasted)
Honey to taste
Chopped fruit (fresh or dried)

DIRECTIONS

  1. The night before, in a medium bowl, soak the oats in 1 cup of almond milk with 1 tablespoon of lemon juice. Cover with a clean cloth and let stand at room temperature overnight.
  2. The next day, in a medium pot, bring remaining almond milk, apple juice, and a pinch of sea salt to a gentle boil over medium heat.
  3. Add in oats and ground almonds and stir until mixture begins to thicken. Turn the heat down to low.
  4. Stir in ground flax seeds, rose hips, and cinnamon and cook for another 5 minutes.
  5. Stir in coconut oil. Top with pumpkin seeds and add raw honey or chopped fruit (fresh or dried) and more nut milk if desired. 

NUTRITION GEM

Get Your Vitamin C Boost with Rosehips

Hearty oatmeal gets a boost from flax seeds, rose hips, pumpkin seeds, and cinnamon.

Rosehips — Compared to an orange, 1 tablespoon of rosehips contains 25% more iron, 20-40% more vitamin C (depending upon the variety), 25 times the vitamin A, and 28% more calcium.

Oats — Oats are a good source of fiber, particularly beta-glucan, which can help lower cholesterol, regulate blood sugar, and promote calmness.

Flax Seeds — Flax seeds are a rich source of fiber, omega-3 fatty acids, and lignans that contribute to improved digestion, heart health, reduced inflammation, lower cancer risk. 

Cinnamon — Cinnamon has antioxidant, anti-inflammatory, and antimicrobial properties. It helps regulate blood sugar, supports heart health, and cognitive well-being. 

RECIPE PDF

LUNCH

Eating for Health™ Miso Soup

This vegan miso soup is easy to make, enjoy and digest.

YIELD: Serves 4

INGREDIENTS

4-5 cups water
1/2 cup wakame, dulse, nori or hijiki (dried fine seaweed)
1 cup mushrooms (shiitake, maitake, oyster or trumpet are good)
1/4 cup silken tofu (cubed)
4 tablespoons white shiro miso paste
2 tablespoons nutritional yeast
2 1-inch thin chunks of ginger (sliced and minced, skin optional)
Green onion (sliced for garnish)

DIRECTIONS

  1. First, prepare the seaweed. Soak your wakame in a separate cup of water for about 5 minutes or so, until soft.
  2. Add the mushrooms and ginger and allow to boil for an additional 2-3 minutes, then turn off the heat.
  3. Once the water stops boiling, add in the miso paste.
  4. Spoon a little bit of the broth into a soup ladle, then use chopsticks to dissolve the miso paste into the broth before adding to the rest of the soup. It’s important to add the miso paste gradually, otherwise you will end up with chunks of it in the broth.
  5. Add your tofu and wakame to the pot, then stir gently.
  6. Add the nutritional yeast and stir. Best not to cook the yeast.
  7. Taste and add more miso if too bland; more water if too strong. You can add a pinch of cayenne, chili, or curry if you want to spice it up a bit.
  8. Divide into bowls, and garnish with green onions.

NUTRITION GEM

Health Benefits of Miso, Seaweed & Shiitake Mushrooms

A traditional Asian breakfast soup that is a great meal or snack any time of the day.

Miso — Miso is an excellent source of digestive plant-based protein, probiotics, vitamins (B2, K, E), minerals (copper, manganese), and antioxidants.

Seaweed —  Seaweed is rich in vitamins, minerals, and antioxidants, including iodine, omega-3 fatty acids, and fiber that support thyroid health, improve digestion, boost the immune system.

Shiitake Mushrooms — Support oral and gut health, immune, liver and brain function, with potential cancer-fighting properties.  

COOKING PEARLS

Miso Tips & Tricks

Ingredients — Most of these ingredients can be found at a natural food, Japanese or Asian grocery store, and are usually more affordable too.

Miso Paste — If you are adverse to soy, use equal parts brown rice miso or chickpea miso instead

Reheating Leftovers — Heat soup over medium, but stop just before it begins to boil to retain the probiotic properties.

Poaching Stock — Use miso soup broth to poach fresh fish, such as wild salmon or black cod.

RECIPE PDF

Greens & Chopped Apples with Rosemary Walnuts

Reminds me of the Waldorf Salad I ate as a child without the mayo!

YIELD: Serves 4-6

SALAD INGREDIENTS

6 cups mixed greens
1 large tart apple
1 cup Rosemary Walnuts (chopped) (See recipe below.)
1/4 cup cranberries (optional)
2 tablespoons whole flax seeds

DRESSING INGREDIENTS

1 medium green apple (quartered and cored)
2 tablespoons apple cider vinegar
1 scallion (chopped)
1/4 cup parsley
2 tablespoons filtered water
1/2 cup olive oil
Sea salt and pepper to taste

SALAD DIRECTIONS

  1. Wash and dry the greens using a salad spinner.
  2. Chop apples into bite-size pieces and put into a glass bowl. Cover with filtered water and the juice of 1/2 lemon to keep them crisp and prevent browning.
  3. Set aside along with prepared walnuts, flax seeds, and cranberries.

DRESSING DIRECTIONS

  1. Combine apple, vinegar, green onion, parsley, sand water in a blender. Puree until smooth.
  2. With the blender running on low speed, add the oil in a slow stream. Blend until smooth and emulsified.
  3. Taste and adjust seasoning. If dressing is too thick, add a little filtered water.
  4. Toss salad greens with apples, walnuts, flax seeds, and enough dressing to lightly coat the leaves. Sprinkle on additional flax seeds and walnuts.

NUTRITION GEM

Health Benefits of Greens & Walnuts

A bright combo fruit and vegetable salad with rosemary walnuts for extra crunch.

Salad Greens — An excellent source vitamins A, C, E, and K and minerals such as iron, magnesium, potassium, calcium, and folate.

Walnuts — Contain protein and fiber for heart and brain health, omega-3 fatty acids for the nerves, along with magnesium, zinc, and B vitamins that help us manage stress.

“I first saw the site for Disneyland back in 1953, in those days it was all flat land — no rivers, no mountains, no castles, or rocket ships — just orange groves and a few acres of walnut trees.”

— Walt Disney

RECIPE PDF

Rosemary Walnuts

Nuts add a satisfying crunchy texture to salads and are a great snack.

YIELD: Serves 12

INGREDIENTS

4 cups walnut halves
2 teaspoons sea salt
Filtered water to cover
1/4 cup butter
1/4 cup dried rosemary
2 teaspoons sea salt
1 teaspoon cayenne pepper

DIRECTIONS

  1. Spread walnuts on a parchment-lined baking sheet and toast in a 325˚F oven for 8 minutes, turning halfway through so they cook evenly.
  2. While the nuts are toasting, melt the butter in a small saucepan and stir in the rosemary. Allow the rosemary to infuse with the butter over low heat for 2-3 minutes.
  3. Stir in the sea salt and cayenne pepper.
  4. Remove the walnuts from the oven and transfer them to a large bowl.
  5. Pour the melted butter and rosemary mixture over the walnuts and toss gently until all the nuts are coated.
  6. Spread the walnuts onto a parchment-lined baking sheet again.
  7. Return to the oven for about 10 minutes at 325˚F.

NUTRITION GEM

Health Benefits of Rosemary

In William Shakespeare’s play Hamlet, the character Ophelia says: “There’s rosemary, that’s for remembrance”. 

Rosemary — Rosemary aids the immune system, improves circulation, helps regulate blood sugar levels, enhances memory, protects the nerves, and promotes hair growth.

RECIPE PDF

DINNER

Green Beans with Ginger

A winning simple recipe with just a few seasonal, organic, local ingredients.

YIELD: Serves 4-6

INGREDIENTS 

1 lb. fresh green beans (stem ends snapped off and strings removed)
5 shallots (finely chopped)
1 tablespoon extra virgin olive oil
1/2 teaspoon fresh ginger (finely chopped)
1/2 cup filtered water

DIRECTIONS

  1. Heat a large pan or wok and sauté shallots and ginger in oil for 2 minutes
  2. Add green beans, stir to combine, and add 1/2 cup water.
  3. Cover and steam until green beans are crisp but tender, for about 8 minutes.
  4. Serve immediately.

NUTRITION GEM

Health Benefits of Green Beans, Ginger & Olive Oil

A wonderful side dish that can be eaten warm or cold.

Green Beans — Green beans are a good source of protein, fiber, vitamins K, C, and folate, which aids digestion, contribute to bone health, and blood sugar regulation.

Ginger — Ginger is anti-inflammatory, provides relief from nausea, indigestion, and muscle pain. Also improves circulation and cardiovascular health.

Olive Oil — Extra virgin olive oil, has healthy fats, antioxidants, and other beneficial compounds that promote heart health, reduce inflammation, and enhance longevity. 

RECIPE PDF

Moroccan Lentils with Garnet Yams & Chard

Delicate black beluga lentils and peppery French green lentils are used to give this hearty stew a wonderful satisfying texture and mid-Eastern spice medley for wowza flavor.

YIELD: Serves 8

INGREDIENTS

5 cups chicken or vegetable stock
1 cup black beluga lentils
1 cup of French green lentils
2 large cloves garlic (minced)
2 medium onions (chopped)
2 medium carrot (peeled and chopped)
3 whole tomatoes (peeled and chopped)
1 lb. sweet potatoes (peeled and cubed)
1 bunch of rainbow or Swiss chard (chopped)
1 tablespoon cumin seed (toasted and ground)
1 teaspoon fresh ginger (minced)
1 teaspoon Ras El Hanout (See recipe below.)
1/2 teaspoon cayenne
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 bunch cilantro or Italian parsley (chopped)
2 wedges of lemon

DIRECTIONS

  1. In a Dutch oven or 8-quart stockpot, melt ghee or oil over medium heat. Add onions and sauté until translucent. Add a pinch of sea salt to the onions, stir.
  2. Add carrots, and cook until carrots become tender, 10-15 minutes.
  3. Stir in garlic, cumin, ginger, Ras El Hanout, cayenne, and cook on low heat until aromatic, 2-3 minutes.
  4. Stir in tomatoes and yams. Add stock and lentils.
  5. Return the pot to medium low heat, cover, and simmer until lentils and yams are tender, 30 minutes.
  6. Stir in chopped chard 10 minutes before serving, Adjust seasoning to taste.
  7. Serve with chopped cilantro, parsley, and a squeeze of lemon.

NUTRITION GEM

Health Benefits of Lentils, Yams & Swiss Chard

A symphony of aroma, texture, nutrient density and flavor.

Lentils — Lentils are a great source of protein, fiber, iron, folate, and potassium that enhance heart health, blood sugar and weight management, and digestive health.

Yams — Yams support blood sugar regulation, heart health, hormone and brain function, thanks to their rich content of fiber, vitamins, and minerals like potassium and manganese. 

Swiss Chard — Swiss chard is packed with vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron that improve immunity, bone health, and digestion. 

RECIPE PDF

Ras El Hanout

The literal translation from Arabic is “the best of the shop.” Moroccans use this spice blend in daily cooking and in festive, specialty dishes.

YIELD: Serves 12

INGREDIENTS

2 teaspoons ground ginger
2 teaspoons ground cardamom
2 teaspoons ground mace
1 teaspoon cinnamon
1 teaspoon ground allspice
1 teaspoon ground coriander seeds
1 teaspoon ground nutmeg
1 teaspoon turmeric
1/2 teaspoon ground black pepper
1/2 teaspoon ground white pepper
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground anise seeds
1/4 teaspoon ground cloves

DIRECTIONS

  1. Blend all of the spices in a bowl. Transfer to a glass jar, and store in a dry, dark place.
  2. Use Ras El Hanout to season tagines, stews, meat, poultry, fish, and vegetables. It keeps well for several months.

NUTRITION GEM

Health Benefits of Cardamom, Turmeric & Cloves

Wonderful condiment for lamb, fish, chicken, or toast.

Cardamom — Cardamom is an antioxidant that fights inflammation, aids digestion, improves oral hygiene, lower blood pressure, and potentially reduce anxiety and stress. 

Turmeric — Turmeric provides a kaleidoscope of anti-inflammatory compounds that neutralizing free radicals (pollution, sunlight) that aggravate and promote tissue healing.

Cloves — Cloves has potent antioxidant, anti-inflammatory, and antimicrobial properties, that aid digestion, improve oral hygiene, and regulate blood sugar levels.

RECIPE PDF

Root n’ Tuber Home Fries

Potatoes aren’t the only spuds to consider when making home fries.

YIELD: Serves 8

INGREDIENTS

2 tablespoons ghee or olive oil
1 large onion (diced)
1 medium rutabaga (medium dice)
1 large parsnip (medium dice)
1 medium yam (medium dice)
2 medium red potatoes (medium dice)
1/2 cup parsley (chopped)
Sea salt and pepper to taste

DIRECTIONS

  1. Put cubed rutabaga, parsnip, yam and red potatoes to a large pot and cover with filtered water. Add a generous teaspoon of sea salt and bring water to a boil.
  2. Parboil roots for 12 minutes and then remove from heat. Drain and set aside.
  3. To a large sauté pan, melt butter and olive oil over medium heat.
  4. Add onions and a pinch of sea salt and sauté until softened, about 5 minutes.
  5. Gently add in root vegetables and sauté over low to medium heat until lightly browned, skins are crispy and fork tender.
  6. Season with sea salt and pepper and toss in chopped parsley before serving.

NUTRITION GEM

Taters or Tubers?

A myth of the high protein craze is that eating potatoes contributes to weight gain. Since French-fried potatoes comprised 80% of potatoes consumed, eliminating them is wise.

Potatoes — Potatoes with skins intact are high in vitamins, minerals, and fiber, rich in  potassium, to regulate fluid balance and muscle contractions. They contain magnesium and phosphorus, which contribute to strong bones and steady nerves. 

Rutabagas — Rutabagas are a good source of fiber, vitamins, and minerals, including vitamin C and potassium, contributing to improved digestion, bone health, weight management and blood pressure regulation. 

Ghee — Ghee is clarified butter, with fat-soluble vitamins like A, D, E, and K, important for vision, immune function, and bone health. It contains butyrate, a fatty acid with anti-inflammatory and gut-healing properties. 

RECIPE PDF

Spicy, Smokey Wild Cod

Enjoy the flavors of this Latin-inspired fish dish as is or in a tortilla with a fresh grated slaw of cabbage, onions, tomatoes, and cilantro.

YIELD: Serves 2

INGREDIENTS

2 fillets of wild cod
1 tablespoon of Toasted Latin Spice Blend™ (See recipe below.)
1/4 cup of homemade mayonnaise or a good quality prepared variety
2 teaspoons of lime juice
Pinch of sea salt
2 cups of toasted pistachios (crushed)

DIRECTIONS

  1. Preheat oven to 350ºF.
  2. Remove any pin bones from the fish fillet and place onto a baking dish.
  3. In a small bowl mix together the Toasted Latin Spice Blend™ with mayonnaise and lime juice. Taste and adjust seasonings as desired.
  4. Brush spiced mayonnaise mixture generously onto one side of the cod fillets.
  5. Top with crushed pistachios and pat down
  6. Bake for 8 minutes or until the fish flakes easily with a fork.

NUTRITION GEM

Health Benefits of Cod, Pistachios & Limes

Cod is a versatile white fish that can be quite nice cooked in olive oil, garlic, and lemon.

Cod — Cod is a good source of protein, omega-3 fatty acids, vitamin D, and vitamin B12, good for heart health, brain function, and overall well-being. 

Pistachios — Pistachios are a good source of protein, fiber, healthy fats, and antioxidants, contributing to improved heart health, blood sugar management, weight management, eye and digestive health.

Limes — Limes have concentrated vitamin C content and bioflavonoid antioxidants to  mitigate infection, improve digestion, support the immune system, promote healthy skin, and protect against chronic diseases.

RECIPE PDF

Toasted Latin Spice Blend

The spices for this chili powder blend are toasted to intensify their flavors.

YIELD: About 3/4 cup

INGREDIENTS

2 tablespoons cumin seeds
2 tablespoons coriander seeds
1 tablespoon chili flakes
2 teaspoons black peppercorns
2 tablespoons sweet paprika
2 tablespoons smoked paprika
1 teaspoon cinnamon
2 teaspoons of oregano
2 teaspoons thyme
2 teaspoons sea salt
1/2 teaspoon allspice

DIRECTIONS

  1. Toast cumin and coriander seeds, chili flakes, and black peppercorns in a dry sauté pan over low heat until aromatic. Transfer toasted spices onto a cold plate.
  2. Grind spices to a powder using a mortar and pestle or spice grinder.
  3. Pour ground spices into a bowl and mix in remaining spices: sweet and smoked paprika, cinnamon, oregano, thyme, sea salt, and allspice.
  4. Store in an airtight container in a cool, dark place.

NUTRITION GEM

Health Benefits of Cumin, Coriander & Chili Powder

Across time and culture, people have grown and blended local and exotic spices.

Cumin — Cumin has rich antioxidant and anti-inflammatory properties to improve digestion, blood sugar control, heart health, and contribute to weight management. 

Coriander — Coriander is the seed of cilantro with antimicrobial and anti-inflammatory properties that lowers blood sugar, aids digestion, and promotes detoxification.

Chili Powder — Chili powder, rich in capsaicin helps lower inflammation, boost metabolism, improve digestion, and potentially aid in weight loss. A good source of vitamins A and C, important for immune function and overall health. 

RECIPE PDF

Vegetable Biriyani

Biryani is the Indian version of rice pilaf with vegetables, nuts, spices, and herbs.

YIELD: Serves 6

INGREDIENTS

2 cups brown basmati rice
1 pinch saffron
3 tablespoons ghee or coconut oil
1/4 teaspoon turmeric
1/2 teaspoon salt
4 cups vegetable stock
1 1/2 cups yellow onion (chopped)
1 cup fresh greens such as kale or chard (chopped)
1 tablespoon grated fresh ginger
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1 pinch cayenne pepper
3/4 cup water
1 large carrot (diced)
1 can tomatoes or fresh (blanched and peeled, then chopped)
1 cup fresh or frozen peas (chopped)
1/3 cup cashews (toasted, for garnish)
1/2 cup cilantro leaves for garnish

DIRECTIONS

  1. Heat 1 tablespoon of ghee or oil and add rice; saute briefly, stirring to coat each grain.
  2. Add the saffron, turmeric, salt, and vegetable stock.
  3. Bring to a boil, cover and reduce heat; simmer for about 50 minutes, until the liquid is absorbed and the rice is tender.
  4. Transfer cooked rice to a bowl and fluff with a fork.
  5. While the rice is cooking, heat the remaining 2 tablespoons of oil or ghee in a separate pan over medium-high heat and saute the onions for 5 minutes, until tender.
  6. Add the carrot and spices and cook for 1 minute, stirring constantly.
  7. Add 1/4 cup water and cover. Reduce heat and cook 3-4 minutes.
  8. Add the tomato, peas, and greens. Simmer until the carrot is just tender.
  9. Add the onion and spice mixture to the rice and mix well.
  10. Transfer to a serving platter and garnish with toasted cashews and cilantro.

NUTRITION GEM

Health Benefits of Brown Rice, Saffron & Coconut Oil

This traditional East Indian dish is lovely to make, eat, and share with a large family.

Brown Rice — Brown rice, rich in fiber, B vitamins and magnesium can help lower cholesterol, improve heart health, manage weight, and type 2 diabetes risk.

Saffron — Saffron benefits include improved mood, enhanced cognitive function, support for heart health, depression, PMS, and digestive issues. 

Coconut Oil — Coconut oil rich in medium-chain triglycerides (MCTs) and fatty acids aid in weight management, improving skin, hair, brain and dental health. 

RECIPE PDF

Sardine Tapenade

One of the most economical, easy to make and nutritious dishes I know of. By adding the sardines to the bland chickpeas and tasty tomatoes in this proportion makes this dish a surprisingly delicious “go-to meal.”

YIELD: Serves 6-8

INGREDIENTS

1 can sardines in olive oil (4.4 oz. chopped)
1 can chickpeas (15.5 oz. rinsed and drained)
1 can diced tomatoes (14 oz.)
1/2 cup green olives (halved and pitted)
1 tablespoon rosemary
1 tablespoon thyme
1 tablespoon oregano
1 teaspoon red pepper flakes
1 tablespoon avocado oil or olive oil
3 cloves garlic (thinly sliced)
Juice of a fresh lemon
Sea salt and black pepper to taste

DIRECTIONS

  1. Heat skillet with avocado oil. Add garlic and cook until fragrant.
  2. Add chickpeas, rosemary, thyme, oregano, and a pinch of red pepper flakes.
  3. Cook until chickpeas begin to brown and pop (about 3 minutes on medium-high heat)
  4. Stir in diced tomatoes with the liquid, 1/4 cup water and olives (pro tip add in a splash of the olive juice). Sprinkle with salt and pepper. Simmer.
  5. Add in sardines, and simmer for 1 minute.
  6. Spoon mixture onto your bed of choice, possibly lightly steamed kale. Squeeze fresh lemon juice on top of the dish. Enjoy!

NUTRITION GEM

Health Benefits of Chickpeas, Tomatoes & Sardines

Chickpeas — Supports healthy digestion and can help balance blood sugar. High in protein, fiber, vitamins, and minerals.

Tomato — High in lycopene and beta-carotene, a very potent carotenoid. Rich in phytonutrients, fiber, vitamin A, potassium, vitamin C, and vitamin B2.

Sardines — Excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Nutrient dense and affordable.

RECIPE PDF

SNACKS

Yam & Seed Spread

This exotic spread has savory and sweet notes that’s great on crackers or with veggies.

YIELD: 4 Servings or 2 cups

INGREDIENTS

3 medium yams (2 pounds)
1/4 cup each — ground sunflower, sesame, poppy, and flax seeds
1/4 cup yogurt
1/2 teaspoon cinnamon
1/2 teaspoon coriander
1/2 teaspoon ground fresh ginger
1/2 teaspoon sea salt

DIRECTIONS

  1. Preheat oven to 450˚F.
  2. Bake the yams until very soft, for 45-60 minutes. When done, remove from oven, cool for about 10 minutes.
  3. Peel and mash the yams in a medium bowl.
  4. Separately grind the seeds into a fine meal, using a coffee grinder. Add the ground seed mix to the mashed yams.
  5. Fold in yogurt, cinnamon, coriander, ginger, and salt, then stir well to combine. Enjoy as a dip or spread or sandwich filling.

NUTRITION GEM

Health Benefits of Yams, Sunflower Seeds & Yogurt

Yams — Yams support blood sugar regulation, heart health, hormone balance and brain function, thanks to their fiber, vitamins, and minerals like potassium and manganese. 

Sunflower Seeds – Sunflower seed are a good source of protein, fiber, vitamin E, selenium, healthy fats, magnesium, copper, and zinc. They enhance digestion, energy, and weight management.

Yogurt — Yogurt  is a great source of protein, minerals, and probiotics support digestion, immune function, weight management, bone and heart health

COOKING PEARL

Super Spreads

To enhance a basic spread or dip, add:

  • seeded tomatoes
  • garnish with a dollop of yogurt
  • fresh chopped dill
  • sprinkle nutritional yeast
  • pinch of cayenne
RECIPE PDF

Cashew Pesto

A delicious and versatile basil-infused dairy-free cheese that is perfect for filling pasta, topping on crackers, serving as a dip for raw vegetables, or a flavoring for fish and poultry dishes.

YIELD: 1 cup

INGREDIENTS

1 1/4 cup cashew (soaked in 2 cups filtered water)
1/2 cups walnuts (toasted)
1 cup basil leaves (tightly packed)
1 green onion (green and white parts, minced)
2 cloves garlic (peeled and minced)
1 tablespoon nutritional yeast
1 teaspoon white miso
1/4 lemon (juiced)
1/4 teaspoon mustard
1/4 teaspoon sea salt
1/4 cup extra virgin olive oil

DIRECTIONS

  • Drain cashews and place them in a blender with walnuts, basil leaves, green onion, garlic cloves, nutritional yeast, white miso, lemon juice, mustard, and olive oil.
  • Blend thoroughly until the mixture is smooth and thick. Add salt to taste if necessary. Blend again.
  • Store in a glass container with tight fitting lid in the refrigerator for up to 4 days until ready to use as a dip with veggies.

NUTRITION GEM

Health Benefits of Basil, Cashews & Garlic

This pesto enriches traditional pesto with miso, mustard, and nutritional yeast.

Basil — Basil has a rich content of vitamins and minerals, which reduce inflammation, combat stress, support digestive health, regulate blood sugar, and improve mental well-being. 

Cashew — Cashews are a good source of healthy fats, protein, vitamins, and minerals including copper, magnesium, and zinc that contribute to heart health, improved mood and brain function, aid weight and blood sugar management. 

Garlic — Garlic is an aromatic, sulfur and trace mineral rich spice with numerous benefits such as blood pressure regulation, cholesterol management, blood clot prevention, antimicrobial and antiviral properties, and provides an immune boost.

RECIPE PDF

BEVERAGES

Nut Milk

Nut milks are an excellent alternative to dairy that are incredibly easy to make. Most nuts make delicious milk, but some (almonds and cashews) are especially delicious and versatile, working well in both sweet and savory recipes.

YIELD: 2-3 cups

INGREDIENTS

1 cup of nuts (almonds, cashews, hazelnuts — soaked overnight in filtered water)
4-6 cups filtered water

OPTIONAL FLAVORS

2-4 medium dates (Medjool or Deglet)
1 tablespoon vanilla extract
1 teaspoon cinnamon

DIRECTIONS

  1. Drain soaked nuts and rinse with filtered water.
  2. Add nuts, water, and optional flavorings to blender and puree until smooth.
  3. Using a nut milk bag or fine mesh strainer layered with cheese cloth, pour nut milk puree through bag or sieve, and gently squeeze or press to strain “milk” into a bowl or pitcher. Squeeze or press firmly to extract all the liquid.
  4. Store in a glass jar in the refrigerator for up to 4 days.
  5. Remaining nut meal can be spread on a parchment-lined baking sheet, baked for about 2 hours at 170˚F.

NOTE: For a richer milk, do not strain and enjoy as is, or add fruit and protein powder for a delicious and nutritious smoothie.

NUTRITION GEM

Milk of the Nut

Nut milk is a nutrient dense, non-dairy beverage. Making your own nut milk with any nut or seed, or combination thereof, is a great way to avoid the binders, preservatives and sugars that are added to commercial nut milk. Seeds and nuts are at the center of the Eating for Health™ mandala. They are the most nutrient-dense plant foods, providing an array of protein, good fats, vitamins, minerals, and fiber. With the growing prevalence of dairy allergies, nut milk has become a staple for many people.

Hazelnuts — Hazelnuts are rich in digestible protein and monounsaturated fats, vitamins and minerals, including vitamin E, magnesium, and manganese, which contribute to longevity, support heart health, help manage weight, and lower cholesterol levels. 

RECIPE PDF

Miso Booster Smoothie

Rather than making just another fruit smoothie, why not try a savory one like this earthy, warming, and grounding delight.

YIELD: Serves 4

INGREDIENTS

3 cups hot water (not boiling)
2 tablespoons white miso
1 1/2 tablespoons nutritional yeast
1 teaspoon dulse flakes
1 scoop organic protein + green powder
2 tablespoons toasted sesame seeds
3/4 cup soaked cashews
Granulated garlic, sprinkled to taste
Chili powder, sprinkled to taste

DIRECTIONS

  1. Bring water to boil and remove from heat. Allow to sit for 5 minutes to cool.
  2. Add 2 tablespoons of miso and stir until dissolved.
  3. In a blender, combine the miso broth, nutritional yeast, dulse flakes, protein/green powders, toasted sesame seeds, and cashews, then process until smooth.
  4. Serve with a sprinkle of granulated garlic and/or chili powder.

NUTRITION GEM

Health Benefits of White Miso, Nutritional Yeast & Whey Powder

What a concept — a  savory smoothie that enhances friendly flora in your gut. Tasty, satisfying, and delightful!

White Miso — White miso, a fermented soybean paste is a good source of protein, probiotics, fiber, manganese, and vitamin K that support gut health and digestion,

Nutritional Yeast — Nutritional yeast is high in protein, B vitamins, fiber, and antioxidants to support the immune system, promote heart health, energy production, and digestion.

Whey Powder — Whey is a complete protein that supports muscle growth and recovery, weight management, reduced inflammation, and enhanced antioxidant defenses. 

RECIPE PDF

Rejuvenation Shake

This novel rejuvenation shake is vegetable based. For folks who struggle to eat 5 or more servings of vegetables a day will love this blended drink.

YIELD: Serves 4

INGREDIENTS

1 1/2 cups fresh tomato (chopped)
1/2 clove garlic
1 tablespoon parsley (minced)
1/4 medium onion (peeled and chopped)
1 celery stalk (chopped)
1 carrot (chopped)
1/2-1 tablespoon fresh oregano leaves
1 bell pepper
2 tablespoons orange OR lemon juice
1/2 cup walnuts (soaked in water
Sea salt and cayenne pepper to taste

DIRECTIONS

  1. Combine all ingredients in a blender and process until smooth and creamy.
  2. Add salt to taste and a pinch of cayenne, if you want a spicier version.

NUTRITION GEM

Health Benefits of Celery, Parsley & Orange Juice

One of several smoothie recipes to provide variety, convenience and easy to make and enjoy morning meal, mid-day snack or light supper.

Celery — Celery  is low in calories high in fiber, with vitamin K, vitamin A, folate, potassium, and calcium to promote weight management, nerve stability, and digestive health.

Parsley — Parsley is a chlorophyll-rich plant with vitamin A, C, and K, folate, iron, and other minerals to contribute to strong bones, good nerves, vision, and immunity.

Orange Juice — Orange juice, when organic, fresh-squeezed or 100% juice is a good source of vitamin C, folate, and potassium, and it’s packed with antioxidants that contribute to improved heart health, reduced inflammation, and a lower risk of kidney stones. 

RECIPE PDF

Resiliency Smoothie

This versatile smoothie provides needed calories and nutrients for immune health.

YIELD: Serves 2

INGREDIENTS

1 1/2 cup liquid
1/2 cup fruit
1 cup dark-colored fruit
1/8 cup (1 scoop) green powder
1/8 cup (1 scoop) whey or protein powder
4 oz. organic yogurt (Greek, goat, or coconut)
1/2 ripe avocado or other fat choices
Optional vegetables listed below

DIRECTIONS

  1. Blend ingredients together with a blender, bullet blender or immersion blender until smooth.
  2. Divide into 2 parts for a morning and afternoon smoothie.
  3. Pour into cups or mason jars with lids.
  4. Glass or metal straws are fun to drink from.

NUTRITION GEM

Health Benefits of Avocado, Coconut Water & Berries

Smoothies are a healing variation of the milkshakes that are sugar-free, with a wide variety of options.

Avocado — Avocado contain a variety of healing fats that promote heart health by lowering LDL cholesterol and raising HDL cholesterol, reducing the risk of heart disease. Avocados also support healthy digestion, bone, nerve, skin and eye health.

Coconut Water — Coconut water has a rich content of electrolytes, minerals, and antioxidants. It’s a hydrating beverage that can help replenish fluids and electrolytes lost through exercise or illness. 

Berries — Berries are nutritional powerhouses, packed with vitamins, minerals, antioxidants, and fiber to improve heart health, aid digestion, eye, liver health, and boost brain function. 

RECIPE PDF

Smoothie Ingredient Options

Your choice of one or more from the lists below:

LIQUID OPTIONS

Filtered Water — Used to make a milder tasting smoothie or reduce caloric intake.

Nut or Seed Milk — Almond, hazelnut, macadamia nuts, soaked flaxseed, hemp, or chia seeds are packed with beneficial fats and nutrients. Homemade nut milk is the best option, followed by boxed nut or seed milk with no added sugar or fillers. Adds creamy texture.

Coconut Water — A natural rehydration beverage, with electrolytes like sodium and potassium.

Whole Cow or Goat’s Milk, Cashew, or Coconut Yogurt — A great source of probiotics with protein and fats. Adds creamy texture.

FRUIT OPTIONS

Banana — Frozen or fresh. A source of potassium for healthy electrolyte balance and blood pressure. This makes your smoothie extra creamy.

Ripe Pear or Apple — A good source of bioflavonoids, which are heart-healthy antioxidant plant compounds.

DARK-COLORED FRUIT OPTIONS

Blueberries — Excellent antioxidant source of cancer-fighting phytochemicals. 

Berries or Cherries — Good source of anthocyanin.

Watermelon — Good source of lycopene.

Red or Purple Grapes — Good source of resveratrol.

GREEN POWDER OPTIONS

Spirulina, Chlorella, Wheat Grass, Barley Grass, Matcha Tea, Herbs, or Veggie Powder — Organic ingredients with no added sugar are full of minerals, B vitamins, magnesium, and iron.

PROTEIN OPTIONS

Whey Powder — organic, with no added sugar.

Organic Whole Nuts or Nut Butters — 1 tablespoon of almond, walnut, macadamia or peanut butter.

Greek or Goat Yogurt — Use 4 ounces of unsweetened Greek or goat yogurt to add smooth texture and calcium

Organic Protein Powder — Add ½ cup organic whey, hemp, or rice.

HEALTHY FAT OPTIONS

Organic soaked Chia, Tahini, Hemp, or Flaxseeds — 1-2 teaspoons. Lowers blood pressure. Great source of antioxidants, protein, iron and calcium.

Avocado — 1/2 ripe avocado. It is anti-inflammatory, high in oleic acid, and high in fiber.

Coconut Oil — 1 tablespoon. Raises your good cholesterol (HDL), aids heart health and satiates appetite.

Coconut Cream — 2 tablespoons

GREEN VEGETABLE OPTIONS

Parsley — 1/4-1/2 cup of fresh leaves adds mineral-rich nutrients and fiber.

Cucumber — 1/2 cup cut in pieces. Refreshing, cooling, and hydrating.

Celery — 1/4 cup cut in pieces. Anti-inflammatory and contain potassium and vitamins A, C, and K.

Tomato — 1/4 cup sliced up to add flavor.

Romaine Lettuce — 1/2 cup. High in vitamin A with a very mild taste.

RECIPE PDF

Organic Green Tea

Green tea is the mother of all tea!

INGREDIENTS

1 pint of hot water (185˚F)
2 tablespoons of green tea or 1 tablespoon of Matcha powder
Combinations: 1 tablespoon of green tea plus 1 tablespoon of Tulsi, mint, or lemon grass

DIRECTIONS

  1. Steep for 4 minutes, remove the leaves, and pour out a cup to drink.
  2. Add one teaspoon of raw honey or maple syrup if desired after steeping.
  3. You can add a second infusion of water to the same tea leaves for later in the day.

NUTRITION GEM

Health Benefits of Green Tea

Green Tea — Green tea is a healing plant due to its rich antioxidant content, particularly epigallocatechin gallate (EGCG) that protects cells from damage, reduces inflammation, improves brain function, supports heart health, aids in weight management, and helps regulate blood sugar levels. 

RECIPE PDF

Golden Earth Tea

This tonic tea strengthens the adrenals, liver, and digestion. It tastes great and helps the body to adapt to stress, toxins, and long hours of work, athletics, or musical training.

INGREDIENTS

1 pint boiling water
1 teaspoon fresh or dried ginger
1 teaspoon fresh or dried turmeric
1 teaspoon dried American ginseng or ashwagandha

DIRECTIONS

  1. Gently boil for 5 minutes, steep for 5 minutes, remove the roots.
  2. One teaspoon of raw honey or maple syrup if desired after steeping.
  3. You can add warm or steamed coconut, almond or organic milk to make a roots chai, cappuccino or latte.
  4. Sprinkle fresh ground nutmeg, cinnamon, or cardamom on top if you like.
  5. You can make a second infusion of water to the same roots for later in the day.

NUTRITION GEM

Health Benefits of Ginseng, Ashwagandha & Ginger Root

American Ginseng — American ginseng (panax quinquefolius) helps the body adapt to stress by reducing cortisol levels and improving immune function, enhance physical performance and reduce fatigue, improve memory, focus, and overall cognitive health. 

Ashwagandha — Ashwagandha (Withania somnifera) used in traditional Indian medicine has helps the body cope with stress and fatigue, reducing cortisol levels, a stress hormone, improve sleep quality, protect brain cells, improve memory and cognitive function. 

Ginger Root — Ginger root, (Zingiber officinale) has anti-inflammatory and antioxidant properties that aid digestion, relieve nausea, reduce inflammation, and  lower cholesterol

RECIPE PDF

Ruby Red Tea

This cooling, cleansing tea is great warm or cold.

INGREDIENTS

1 tablespoon herbs (alone or as a combo with 2 cups water) hibiscus flowers, rooibos, and/or rosehips
1 liter of warm (150˚F) water — not boiling
1/2 cup of hibiscus flowers or a combination of red herbs

DIRECTIONS

  1. Steep for 20 minutes or leave in the sun for 2 hours.
  2. Pour out the tea, straining off the leaves.
  3. You can add lemon and honey to taste.
  4. You can use the same flowers and herbs for a second infusion.

NUTRITION GEM

Health Benefits of Hibiscus, Rooibos & Rosehips

Hibiscus — Hibiscus is rich in antioxidants to help with weight management and promote liver. It has useful antibacterial and anti-inflammatory properties

Rooibos — Rooibos tea, or red bush tea is caffeine-free with anti-inflammatory properties that help manage blood sugar levels, cool and calm the liver, brain and gut.

Rosehips — Rosehips have a high vitamin C content, plus antioxidants that boost the immune system, promote skin health, and help manage type 2 diabetes and joint pain. 

RECIPE PDF

DESSERT

Autumnal Fruit Salad

Reminiscent of apple pies and tarts, this combination of tart green apples, sweet figs, and warming spices are just some of the delightful flavors that will awaken the palate.

YIELD: Serves 4

INGREDIENTS

4 dried figs
1 1/2 cup unfiltered apple juice
2 large tart green apples, Granny Smith is recommended (cubed)
2 large Bosc or Bartlett pear (cubed)
1/4 cup currants or raisins
1/4 cup dried cranberries
1/2 lemon (juiced)
1/2 cup almonds (soaked overnight in filtered water)
1 tablespoon coconut oil (melted)
2 teaspoons honey
1/2 teaspoon Sweet Spice of Life™ (See recipe below.)
1/8 teaspoon sea salt

DIRECTIONS

  1. In a small saucepan pour apple juice over figs, cranberries and currents and simmer until fruits rehydrate and look plump. Remove dried fruits with a slotted spoon and set aside. Chop figs into small pieces.
  2. Return apple juice to burner and simmer with 1/4 teaspoon Sweet Spice of Life™ until juice is reduced by half and coats the back of spoon. It should have a slightly syrupy texture.
  3. Meanwhile, chop fruit and toss with lemon juice.
  4. Drain almonds and toss with coconut oil, honey, 1/8 teaspoon of sea salt and 1/4 teaspoon Sweet Spice of Life™.
  5. Toast in a 325˚F oven until dried and aromatic, about 10-15 minutes. Remove from oven and cool before chopping coarsely.
  6. To assemble fruit salad, transfer fresh fruit to a large bowl and toss in dried fruit. Drizzle with apple reduction “syrup” and toss with chopped nuts. Serve alone or with yogurt.

NUTRITION GEM

Health Benefits of Figs, Pears & Raisins

Figs — Figs are a delicious, sweet fruit with high levels of antioxidants, fiber, and various minerals that support digestive health, help regulate blood sugar, and contribute to bone health. Figs aid in cancer prevention and help manage blood pressure. 

Pears — Pears are cooling and hydrating, a good source of fiber, vitamins, and antioxidants. They can aid in digestion, promote heart health, and healing inflamed tissue.

Raisins — Raisins are a good source of fiber, antioxidants, and minerals like iron and potassium, which can support digestive health, boost energy, and improve heart health. 

RECIPE PDF

Sweet Spice of Life™ Blend

This classic Eating For Health™ spice adds wonderful aroma and zest to smoothies, fruit, yogurt, and desserts.

YIELD: 2/3 cup

INGREDIENTS

1 tablespoon cinnamon 
1 teaspoon allspice 
1 teaspoon coriander 
1/2 teaspoon nutmeg
1/2 teaspoon cardamom 
1/2 teaspoon cloves
1/2 teaspoon saffron (if available)
1 tablespoon bee pollen (if available)

DIRECTIONS

  1. Mix all ingredients together and store in a sealed jar.
  2. Spices should be kept in a cool, dark space for no more than 60 days. 

NUTRITION GEM

Health Benefits of Allspice, Nutmeg & Bee Pollen

Allspice — Allspice has anti-inflammatory, antimicrobial, and pain-relieving properties that benefit digestion, blood sugar regulation, and menopause symptom relief. 

Nutmeg — Nutmeg contains antioxidants and anti-inflammatory compounds that protect against cellular damage and chronic diseases and aid digestion, improve blood circulation, impact on brain health and sleep.

Bee Pollen — Bee pollen, a mixture of flower pollen, nectar, enzymes, honey, and bee secretions, is packed with nutrients and offers a variety of potential health benefit such as immune, heart, brain and liver support, and seasonal allergy relief.

RECIPE PDF

Savory Spice of Life™ Blend

This blend adds savory highlights to veggies, grains, popcorn, toast, and soup.

YIELD: Little under 1/2 cup

INGREDIENTS

4 tablespoons nutritional yeast
2 tablespoons dulse flakes
1 tablespoon granulated garlic
1 teaspoon dried oregano
1 teaspoon dried dill
1/4 teaspoon cayenne pepper

DIRECTIONS

  1. Stir all ingredients together until well combined.
  2. Store in an airtight container.

NUTRITION GEM

Health Benefits of Oregano, Dill & Dulse Flakes

Spices turn bland food into savory dishes. Blend any or all of these ingredients and keep this blend on the table to use to complement fresh ground salt and pepper.

Oregano — Oregano, both as a culinary herb and in its essential oil form has antioxidant and anti-inflammatory properties to support the immune system, mitigate fungal infections and mold, and offer relief from respiratory issues.

Dill — Dill, be it fresh leaves or seeds, supports digestion, alleviates flatulence, aids in cholesterol reduction, diabetes management, provides ease of labor and delivery.

Dulse Flakes — Dulse seaweed, a rich source of protein, fiber, vitamins and minerals,  is a good source of iodine, important for thyroid health and neurohormone balance.

COOKING PEARL

Using Dried Herbs & Spices

Seasoning with dried herbs and spices means complementing, not overwhelming, the natural flavor of the food. The mark of a skilled natural chef is the ability to use herbs and spices in a synergistic way, adding flavor while increasing the metabolic activity of the body to digest and assimilate it.

Consider the following when using blends or any spice combination you create:

  • More is not always better when using dried herbs and spices.
  • Add dried herbs and spices when sautéing onions and other aromatics to further enhance the flavor of the dish.
  • When using fresh herbs such as parsley and cilantro, add them to the dish at the end of the cooking time so they retain their vibrant color and flavor.
  • Slow-cooked dishes often work better when herbs and spices are layered throughout the cooking time.
RECIPE PDF

Cashew Holiday Egg Nog

This alcohol-free nog maintains the creamy and spicy decadence of classic egg nog without all the white sugar and saturated fats from dairy products.

YIELD: Serves 4

INGREDIENTS

1 cup soaked cashews
1 1/2 frozen banana
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3 cups water or tea
Allspice to garnish

DIRECTIONS

  1. Prepare the night before: soak cashews and put peeled banana in plastic bag and put in freezer.
  2. Drain and rinse the cashews. Blend all ingredients together until smooth.
  3. Serve immediately, garnished with grated allspice or Sweet Spice of Life™ (see recipe above)

NUTRITION GEM

Health Benefits of Cashews, Bananas, and Vanilla

A holiday drink to serve at your next dinner party or to bring to an office meeting or pot luck.

Cashews — Cashews contain healthy fats, protein, vitamins and minerals, including copper, magnesium, and zinc that support heart health, improved mood and brain function, and aid weight and blood sugar management. 

Bananas — Bananas are a good source of potassium, fiber, vitamin B6, and vitamin C that aid heart and digestive health, blood sugar regulation, exercise recovery, and mood stability.

Vanilla — Vanilla bean has antioxidant and anti-inflammatory properties that protect the body against free radicals, reduce inflammation, support stress and anxiety reduction.

RECIPE PDF

Golden Spice Frozen Custard

Golden milk is a wonderful way to enjoy healing, anti-inflammatory spices like turmeric cinnamon, cardamom, and black pepper but here’s another way… transform it into ice cream! Egg yolks are used in this version to make a classic custard base with coconut milk and plenty of warming spices, vanilla and maple syrup are infused to create a delicious and sublime frozen delight.

YIELD: 3 cups

INGREDIENTS

1 cup unsweetened, full-fat coconut milk
1 cup of heavy cream or non-dairy milk of choice
1/2 cup maple syrup
3 slices of fresh ginger root or ½ teaspoon of ground ginger
1 cinnamon stick
2 whole star anise or 4 whole peppercorns
1 vanilla bean (sliced length-wise and seeds scraped from pod)
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon ground fennel
1/4 teaspoon ground cardamom
Pinch of Himalayan sea salt
3 egg yolks
1 tablespoon arrowroot powder

DIRECTIONS

  1. Heat coconut milk and heavy cream or non-dairy milk in a saucepan over low heat with maple syrup, ginger slices, cinnamon stick, star anise, whole peppercorns, vanilla bean and seeds, turmeric, cinnamon, fennel, cardamom, and sea salt.
  2. Cook for 15 minutes on low heat until spices are infused into the milk mixture. Do not allow the milk to boil.
  3. Remove whole spices from the milk with a slotted spoon and return to the heat.
  4. In a small bowl, whisk together the egg yolks and arrowroot powder.
  5. Slowly add 1/2 cup of spiced milk into the egg yolk mixture, whisking constantly, to gradually raise the temperature of the egg mixture. This is known as “tempering”.
  6. Pour the tempered egg yolk mixture into the saucepan of spiced milk. Stir until the custard begins to thicken slightly. The custard is ready when it coats the back of a spoon and holds a trail after running your finger across it.
  7. Set a sieve over a heat-proof container (24 ounce pitcher or Mason jar works well) and pour the custard through to strain it. This will ensure that the custard is smooth and silky.
  8. Chill the custard in the refrigerator for 4 hours or until it is very cold.
  9. When the custard is quite chilled, pour it into an ice cream maker and churn according to the manufacturer’s instructions.
  10. If you do not have an ice cream maker, spoon into a frozen popsicle maker shown in the photo.
  11. Enjoy immediately or store in the freezer for later.

NUTRITION GEM

Health Benefits of Coconut Milk, Heavy Cream & Maple Syrup

Coconut Milk — Coconut milk has a unique composition of medium-chain fatty acids (MCTs), vitamins, and minerals that support heart health, aid digestion, promote weight management, and improve skin and hair health when used topically or consumed

Heavy Cream — Heavy cream is a good source of fat-soluble vitamins like A, D, E, and K, as well as calcium and other minerals, important for bone health, regulates appetite, and lowers risk of developing diabetes.

Maple Syrup — Maple syrup, a mineral rich natural sweetener derived from the sap of maple trees, which offers several potential health benefits compared to refined sugar. However, it’s crucial to remember that it’s still some sugar, so moderation is key. 

RECIPE PDF

Vital Breakfast Bars

Instead of buying protein and breakfast bars, make your own!

YIELD: Serves 12

INGREDIENTS

1 cup lightly toasted nuts (walnuts, pecans, and almonds)
1/2 cup Medjool dates
1/4 cup dried cherries
1/4 cup dried figs
2 tablespoons ground flax seeds
2 tablespoons carob powder, or organic unsweetened raw cocoa powder
1 scoop organic protein + green powder
1 teaspoon Maca powder
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 tablespoon orange zest
2 tablespoons filtered water (or a little more if necessary)
1/4 cup unsweetened shredded coconut

DIRECTIONS

  1. Using a food processor, grind nuts to a powder.
  2. Add dates, cherries, and figs to the food processor with carob powder, Maca powder, spices and zest and pulse until mixture forms into a ball. If mixture is too dry and stiff, add a little of the water.
  3. Press “dough” into a shallow 9×13” pan or a smaller pan if thicker bars are desired.
  4. Chill in the refrigerator for 1 hour then cut into bar shapes and carefully lift out of pan.
  5. Store in an airtight container and keep refrigerated for up to 2 weeks.

NUTRITION GEM

Health Benefits of Maca, Almonds & Green Powders

Say adios to store bought “health” bars loaded with sugars, bad fats, and low quality protein.

Maca — Maca, derived from the Lepidium meyenii plant, helps the body cope with stress, reduce anxiety and depression, enhance libido, hormone balance, and support fertility. 

Almonds — Almonds have healthy fats, fiber, protein, magnesium, and vitamin E that supports blood sugar control, reduced blood pressure and cholesterol levels, and promotion of weight management. 

Green Powders — Greens powders, made from algae such as spirulina or chlorella herbs, or dried green vegetables provide nutrients to improve nerve, liver and gut health, enhanced immune function, increased energy levels, and support detoxification.

RECIPE PDF

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