The ABCs of Cleansing

By Shannon Morehouse, MA, CHHC

It’s that time of year when you are probably consuming more sugar and alcohol than usual. Detox the toxins as much as possible through the holiday season so that you don’t have so much work to do come the New Year.

Natur-Tyme has plenty of detox supplement formulas, which can give you the extra detoxification boost you need. If you are a customer, you may want to consider using our free wellness consultation services. Our Integrative Dietician, Laurel Sterling, can provide guidance on the perfect supplements for your detoxification needs.

Here are the ABCs of a few of my favorite cleansing foods:

Almonds:

High in fiber, calcium, and magnesium, as well as vitamin E, almonds help to purify the blood and work well in cleansing the intestines of impurities.

 Before hitting up your next holiday party, grab a handful of raw almonds. They’ll fill you up so you’re less likely to indulge in the heavy finger foods and alluring sweets.

Apples:

Apples have an abundance of powerful nutrients. They contain phenomenal fiber, many vitamins and minerals, and helpful flavonoids, such as phlorizin, which increases bile production, helping to detox the liver. Apples also contain pectin, a fiber, which helps to detox metals and food additives from your body through your intestines.

 Slice up some apples for a fulfilling snack. Dip them in almond butter if you need a more satiating snack.

Avocados:

Avocados lower cholesterol and dilate blood vessels, helping to block toxicity from your blood. They contain a nutrient called glutathione, which blocks at least 30 different carcinogens, while helping the liver to detoxify dozens of synthetic chemicals.

 Make guacamole for a holiday party; try sliced avocado on whole grain toast for breakfast!

Beets:

Beets contain a unique mixture of phytochemicals and minerals that make them superheroes when it comes to detoxification; these compounds purify the blood and help assist the liver in ridding toxins. They actually help improve the functionality of the liver, which is awesome news for those who have liver disease or who have spent many decades over-consuming alcohol.

Try my delicious Borscht recipe, a fitting color for Christmas.

Bodacious Borscht

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 medium size carrots, peeled and sliced
  • 1 small parsnip, cut into thin 2-inch strips
  • 3 medium size beets, cut into thin 2-inch strips
  • 2 large garlic cloves, finely minced
  • 1 bay leaf
  • 6 cups vegetable broth
  • 1 small cabbage, cut into 2-inch chunks
  • 3 medium size potatoes, peeled and diced into 1/2-inch pieces
  • Herbamare and freshly ground black pepper to taste
  • 1/4 cup Balsamic or red wine vinegar

Directions:

  • In a Dutch oven, heat oil over medium heat and sauté onion, carrots, parsnip and beets until onion is translucent.
  • Stir in the garlic and bay leaf and cook for 30 seconds. Add broth, cabbage, potatoes, Herbamare and pepper.
  • Simmer, covered until vegetables are tender, about 20 to 30 minutes. Remove from heat and stir in vinegar.

Cruciferous Vegetables:

Broccoli, kale, cauliflower, bok choy, and cabbage are all part of the cruciferous vegetable family. These vegetables contain sulfur and other phytonutrients that do a phenomenal job at clearing toxins out of every pathway in your body. These amazing veggies help to jumpstart the liver’s production of cleansing enzymes as well.

Be sure to include cauliflower and broccoli on your holiday veggie tray. Consider hummus or a yogurt dip, which are both healthier than most commercial dips.

Kale and Zucchini Summer Salad

By Shannon Morehouse, MA, CHHC

Stop by Farmshed’s Farmers’ Market at our store from 3:00-7:00 PM tomorrow for fresh local, organic produce, including kale and zucchini, the two superstars in this recipe!

IMG_1401-1024x682

Ingredients:

  • 1 small bunch of kale, leaves torn from stems and chopped
  • 1 small zucchini
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste
  • ¼ cup crumbled gorgonzola cheese
  • ¼ cup cashew pieces

Directions:

1.) Using a vegetable peeler, peel the zucchini in ribbons and grill on medium-high heat on a grill vegetable tray. This only takes a few minutes!

2.) In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.

3.) In a large bowl, toss kale, zucchini, and dressing.

4.) Transfer to salad bowls and garnish with gorgonzola and cashews.

Kale, Mushroom and Tomato Sauté with Polenta

By Chef Jerry Bolton

Ingredients

Kale, Mushroom & Tomato Sauté
2 tablespoons olive oil
1/2 pound sliced button mushrooms
Salt and pepper
8 oil-packed sun-dried tomatoes, drained and roughly chopped
2 cloves garlic, finely chopped
¼ cup water
1 bunch kale (about 3/4 pound), stemmed and roughly chopped
1/4 cup grated Parmesan cheese (optional)
Polenta using this recipe:

Polenta
6 cups vegetable stock
2 teaspoons salt
1 3/4 cups yellow cornmeal
3 tablespoons unsalted butter

Directions:
Bring 6 cups of vegetable stock to a boil in a heavy large saucepan. Add 2 teaspoons of salt. Gradually whisk in the cornmeal. Reduce the heat to low and cook until the mixture thickens and the cornmeal is tender, stirring often, about 15 minutes. Turn off the heat. Add the butter, and stir until melted.

 

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until softened, about 5 minutes. Add tomatoes and garlic and cook another 2 minutes. Stir in kale and 1/4 cup water, cover, reduce heat to medium low and cook until kale begins to wilt, about 2 minutes. Toss well, season with salt and pepper, cover and cook until wilted, about 2 minutes more. Cover and set aside.
  2. Heat remaining 1 tablespoon oil in a large nonstick or cast iron skillet over medium high heat. Arrange polenta in skillet in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides, 5 to 6 minutes total. Transfer polenta to a paper towel-lined plate as done.
  3. Arrange polenta on plates, spoon kale and mushroom mixture over the top, garnish with cheese and serve. 

Variations

Sauté chicken breasts with the tomato mixture and use chicken stock in place of vegetable broth.
Can substitute white or brown rice for polenta.
Any variation of mushrooms can be used, i.e., crimini or shitake

Gluten-Free Cooking Tips

By Suzanne Anthony

1. In baking, the magic ingredient is LOVE. The secret ingredient is CONFIDENCE. You can be a better GF baker.

2. Practice, practice practice. Build a base of knowledge and grow from there. You can easily gain knowledge by reading, watching and listening. In time you will develop instincts. Listen to them too.

3. Read the recipe over thoroughly. I suggest following it exactly as written (and in order) the first time you make it. Be prepared to make that thing at least 3 times. (Not necessarily in the same day).

4. As you go along experimenting, date the recipes you have worked on converting and write notes to yourself. You may want to go back to it again and this will make things more clear in your mind.

5. It is said that gluten-free baked goods are typically best eaten the day they are made. I have found most can be left loosely covered at room temperature for a few days. Refrigeration can often cause the item to become hard and shrink. Some items will do better refrigerated. Experiment to decide what works best for each item. Often times, the recipe will tell you what to do.

6. Some things that could go wrong and some possible fixes 
Kind of hard & getting harder – bake for less time, or could be too much xanthan gum. Also take your oven’s temperature. 
Tasted kind of blah – use a variety – a medley of flours – to round out the flavor. GF baking usually requires more spices, salt, and vanilla extract than traditional baking because they are very bland tasting as compared to wheat flour to begin with. Start at double the amount and go from there. Since GF flours are so bland, you will know when enough extra spicing is enough.
It got too brown – Check your oven’s temperature. Or ease off on the baking soda. Did the recipe say 1T or 1t? There’s a big difference.
The texture is weird and all wrong. No it’s not, now stop imagining things. Let’s get used to something new.

7. Common-sense rules the world of GF baking too. An all-purpose mix made with bean flours may taste alright for some things but if you are making cupcakes, you may want to rethink your plan. Stir slowly. They say you cannot over mix GF batters. I disagree. Also do not attempt to bake when the school bus is coming. You should be relaxed and able to focus.  Follow the recipe in the exact order as written. On a second attempt, it is best to change just one thing at a time that you didn’t like about the baked good. You can learn a lot this way. 

8. You will need to use xanthan gum to hold your baked good together. It stands in for the now missing gluten. There is a chart on the back of Bob’s Red Mill brand. Follow the chart. As you proceed, try to use as little as possible.

9. Create your own GF bake mix by using 2 parts flour to 1 part starch. For starch you can use Arrowroot, Tapioca, Potato.

10. When measuring out flours or your baking mix remember “SSS” Sift, Scoop, Sweep. Brown Rice, Millet and Sorghum flours are good ones to start out with.

11. Baking Powder will make things puff or RISE. Baking Soda will make things SPREAD.  If there is an acid such as orange juice, vinegar, molasses, or chocolate in the batter then baking soda can also make things rise.  Baking soda is four times stronger than baking powder. Wow!

12. Always use quality ingredients. Are your flours within date? Is your baking powder and baking soda still good? Things can go bad. Seal tightly and store GF flours in the refrigerator or freezer to keep them fresh.

13. Sometimes it’s the fault of the recipe. There are no recipe police out there. I have come across many that are truly not right.

14. Above all do not get discouraged. Baking is fun and is a great way to show love. And it helps keep our brains young by using all those basic math skills.

Learn more at http://www.hunkafoods.com

Sweet Potato and Spinach Farro Risotto

By Chef Will Lewis

IMG_6972-410x307Ingredients

2 whole Sweet Potatoes
1 Tablespoon Olive Oil
Salt
Pepper
2 cloves Garlic
2  Shallots (or 1 Small Yellow Onion)
1 Tablespoon Butter
1 cup Farro
3 cups Broth (chicken Or Otherwise)
2 cups Fresh Spinach
2 Tablespoons Grated Parmesan Cheese

Directions

  1. Start your oven preheating to 400ºF.
  2. Peel the sweet potatoes and cut them into 1/2-inch thick wedges. Place them on a baking sheet (I like to cover mine in parchment paper, to minimize the mess). Drizzle the potatoes with the olive oil and sprinkle them with a few dashes of salt and pepper; then toss them around so they all get coated. Spread them out on the sheet so they aren’t on top of each other. Roast in the oven for about 30 minutes or until soft.
  3. While the potatoes are roasting, mince the garlic and shallots.
  4. Melt the butter in a pot. Add the garlic and shallots and sauté at medium heat until soft, about 3 minutes.
  5. Once the garlic and shallots are soft and fragrant, add the farro and about 1 cup of the broth. Simmer, stirring occasionally, until the broth is mostly absorbed, 10 to 15 minutes. Repeat with remaining two cups of broth. (Don’t forget about your potatoes in the oven!) By the time the third cup of broth is almost totally absorbed, the farro grains should be full, reasonably soft, and a bit chewy. The remaining liquid (not enough to cover the farro; should be underneath it) should be pretty thick and creamy in texture.
  6. Turn off the heat and quickly mix in the roasted sweet potatoes, spinach, and parmesan cheese. Mix until everything is evenly distributed throughout and the cheese has been assimilated into the creamy liquidy part. Serve warm.

Sweet and Sour Cherry Braised Short Ribs with Bok Choy and White Bean Goat Cheese Puree

By Chef Jason Jessmore

Sweet&SourCherryBraisedShortRibsIngredients

Beef:
1½ lbs. Drover Hill Farm ribs
1 cup ground Recess coffee
1 teaspoon salt
½ teaspoon pepper
¼ teaspoon ginger
1 Tablespoon olive oil
1 package Woodstock Organic Cherries thawed
Splash of Apple cider vinegar

White bean puree:
1 can cannelini beans
Salt and pepper to taste
4 oz. Lively Goat Cheese log

Bok choy:
1 bunch of bok choy
1 Tablespoon olive oil
1 inch fine chopped ginger
Salt and pepper to taste

Directions

  1. Rub ribs with ground coffee, salt and pepper Pan sear ribs crusted side down in a hot skillet with olive oil Add in cherries and a splash of apple cider vinegar Cover and place in a 325° oven for 3-½ hours
  2. Drain and rinse white beans and place in a stock pot with a little water to keep beans from sticking. Add a dash of salt and pepper to taste Stir in cheese and cook slowly till thickened
  3. In a hot pan with olive oil and salt, pepper and finely chopped ginger, add Bok Choy and a splash of water. Turn heat off and cover pan and let it sit for two minutes.
  4. To serve, place white bean purée on a plate, add bok Choy and a rib and drizzle dish with the rib pan juices.

Wild Rice with Squash and Sage Coconut Butter

Submitted by Natur-Tyme customer Michele Westphal Foresti

squash_recipeThis recipe is adapted from the cookbook Thrive Foods by Brendan Brazier.

Ingredients:
1 Medium Squash (Butternut or Kabocha work best. Sweet potatoes can also be used)
6 Tbsp. melted coconut oil
2 cups Wild Rice blend (soaked overnight to soften and easier to digest)
4 cups water
Large handful of fresh sage (about 1/8-1/4 cup, packed)
1 teaspoon Celtic sea salt

Directions:
– Preheat oven to 400F.

– Cut the squash in half, scoop out the seeds, and bake cut side down in a covered ceramic baking dish that has about an inch
of water in the bottom.

– Bake for 1 hour or until the squash is soft and fully cooked.

– When the squash is cool enough to handle, cut into 1-inch chunks. Skin can be left on or discarded. Set the squash aside.

– While the squash is baking, prepare your rice. Add the soaked rice (if you didn’t soak the rice, un-soaked rice will work) to a saucepan with 4-cups water. Bring to a boil, reduce heat to low, cover, and allow to simmer for 45 minutes.

– After 45-mins, remove the rice from the heat, keep covered and allow the rice to steam an additional 10-mins. Then uncover and fluff with a fork.

– While rice and squash are cooking, in a food processor, blend melted coconut oil, sage and Celtic sea salt until smooth.

– To serve, mix the rice with the coconut sage butter mixture. Carefully fold in the squash. Place in a ceramic baking dish and return to oven until it’s warmed through.

Carrots Gone Tropical

By Shannon Morehouse, MA, CHHC
Natur-Tyme Marketing Coordinator

carrptsgonetropical_2I started gardening just two years ago and fell in love with fresh-picked organic carrots. Because my harvest of carrots this fall was so humungous (hundreds of carrots), I had to become inventive! I developed this recipe, which has been given two thumbs up by my three-year old. It would make a lovely holiday meal side dish! I hope you enjoy it as much as I do!

Ingredients:

  • 8 medium carrots, sliced
  • 1/2 cup water
  • 1 can (8 ounces) crushed pineapple, undrained
  • 1/2 cup chopped, peeled Fuji, Braeburn, or Cortland apple
  • 1/2 cup dried cranberries
  • 1/3 cup honey
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon gluten-free flour
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup chopped walnuts, toasted

Directions:

  1. Place carrots and water in a large saucepan. Bring to a boil;
    reduce heat. Cover and simmer 5 minutes.
  2. Add pineapple, apple, cranberries, honey, lemon juice, and salt.
  3. Cook 3-4 minutes or until carrots are crisp-tender, stirring occasionally.
  4. Combine coconut oil, flour, and cinnamon; stir into pan.
  5. Bring to a boil; cook and stir 2 minutes or until sauce is thickened.
  6. Sprinkle with walnuts before serving.

 

Banana Nut Breakfast “Cookies”

167618680 (1)Recipe from NOW Foods

These healthy cookies make a great on-the-go breakfast or anytime treat. We’re grateful for our good friends at NOW Foods who created this recipe. We carry all of their products mentioned here and check out our bulk station for phenomenal prices on cinnamon and sea salt.

Makes 2 dozen cookies

Ingredients:

2 cups uncooked NOW Organic Rolled Oats
1/2 cup golden raisins
1/2 cup NOW Organic Dried Apricots, chopped
1 cup NOW Organic Walnuts, chopped
1/2 tsp. sea salt

1 tsp. cinnamon
1 1/2 cups mashed, very ripe bananas (about 3 medium)
1/3 cup NOW Organic Virgin Coconut Oil
1 tsp. NOW Organic Vanilla Extract*

 

Directions

  1. Preheat oven to 350F.
  2. Combine oats, golden raisins, dried apricots, walnuts, salt, and cinnamon in a large bowl. Stir well.
  3. In a medium bowl, combine banana, coconut oil, and vanilla, stirring well.
  4. Add the banana mixture to the oat mixture in the large bowl, stirring to combine all ingredients.
  5. Put bowl in the refrigerator and let chill for 15 minutes.
  6. Take bowl out of refrigerator and drop dough by rounded tablespoonfuls onto ungreased cookie sheet.
  7. Bake at 350 degrees F for 15 minutes, or until lightly golden.
  8. Transfer cookies onto wire racks and let cool completely.

Be-witching Maca Chocolate Fondue with Apple Bats

0785 Vega Halloween Recipe Book.inddSubmitted by Vega

1 un-poisoned, washed, unpeeled apple
Lemon juice
Souls of 10 Maca Chocolate bars, dispatched into tiny bits
1 pumpkin, gruesomely gutted (for serving)

1 Take 1 washed, unpeeled apple and cut it into thin, flat slices leaving the core intact. (Slices should be about a 1⁄4“ thick).

2 Take one of the hexed slices and cut it in half (removing the
core bits) and start shaping your apples into bats (or ghosts, or tombstones, or spiders, as strikes your fancy) with a knife. If you have a small sharp metal cookie cutter in your shape of choice, better yet.

3 Pour a small amount of lemon juice onto the hexed apple shapes to keep them from turning brown.

4 Melt 10 Maca Chocolate bars in either a double boiler or in the microwave.

5 Hollow out pumpkin and place fondue bowl base and fondue bowl inside the pumpkin bowl. Carefully spoon the chocolate into the fondue bowl and enjoy quickly before the
chocolate thickens or the zombies get you.

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