A client of mine made this granola recipe as Xmas presents for all her friends and said that they are begging for more. Typical granola recipes are filled with sugar! I like this one because it is SIMPLE to make and it contains minimal sugar in comparison to store bought brands. The main ingredients are nuts and seeds so it is packed with protein. If you are scared of the fat and calories in nuts, you should read Going Nuts: studies show that people who eat nuts regularly tend to be thinner people.
Ingredients:
1 cup rolled oats (use gluten free oats if Celiac patient)
4.5 cups raw nuts & seeds (use a variety of choice/preferably organic)
1/2 – 1 cup of dried fruit of your choice (cranberries or raisins)
Cinnamon (to taste)
Sea salt (to taste)
Raw Agave
Directions: Preheat oven to 400. Combine oats, nuts, and cinnamon in a bowl. Add just enough agave to form oat mixture into small clusters. Bake until toasted and slightly brown. Cool, add dried fruit, and portion out into 1/4 – 1/3 portions. It’s a perfect snack served with yogurt (Greek, goat, sheep, or buffalo).
Written by Betsy Markle, Registered Dietitian & Owner of Sunshine Wellness
This is a great, healthier take on a classic Cuban dish substituting ground turkey for ground beef and ground pork, and adding more vegetables.
1/4 cup extra virgin olive oil
2 med. onions chopped
3 green peppers chopped ( use a combo of red, green and yellow, (looks pretty)
3 garlic cloves pressed or finely minced
2pounds ground turkey (preferably organic and hormone free)
1 cup raisins
1 cup pitted green olives
1 tablespoon capers (not necessary, but very Cuban with them)
1 teaspoon paprika
1 6 oz. can tomato paste (make with one then add another if you like it more tomatoey-more saucy)
1 cup water (add more water if necessary -especially if using 2 cans paste)
1/2 cup dry sherry wine
In large skillet heat oil and saute onions, garlic, and peppers.
In another skillet brown meat.
Then mix vegetables with meat. Add all the other ingredients and cover -simmer low for approx. 20 minutes.
This dish is delicious and hearty when served over brown rice!
This delicious taco recipe is not only inspired by winter flavors- it’s also vegetarian and loaded with nutrients. Butternut squash has a ton of Vitamin A, Vitamin C, and cancer-fighting phytonutrients. The beans will provide fiber and minerals, and cabbage is a wonderful source of Vitamin K. Try out the Green Salsa recipe if you have time, or keep it simple and use a premade version.
Ingredients:
4 cups diced (1/2-inch) peeled butternut squash
3-4 small dried red chiles
2 cloves garlic, unpeeled, smashed and left whole
1 tablespoon extra-virgin olive oil
3/4 teaspoon dried oregano, preferably Mexican, divided
1/2 teaspoon salt, divided
1/4 teaspoon cumin seeds, plus ½ teaspoon ground cumin seeds
2 cups cooked pinto beans, drained
1/2 teaspoon chili powder
Freshly ground pepper to taste
8 6-inch corn tortillas
1/2 cup fresh cilantro leaves
1/2 cup finely shredded and chopped red or green cabbage
8 teaspoons crumbled queso fresco or feta cheese
Green Salsa:
8 ounces tomatillos
2 cloves garlic, unpeeled
1 jalapeño pepper
1/4 cup sliced white onion
1/2 ripe avocado, diced
3 tablespoons chopped fresh cilantro
1/4 teaspoon salt
Freshly ground pepper to taste
Preparation:
1. To prepare salsa: Bring a pot of water to a boil. Remove husks from tomatillos and rinse well. Cook the tomatillos in the boiling water until soft, 5 to 8 minutes. Drain and set aside.
2. Toast garlic cloves, jalapeño and onion in a dry medium skillet over medium heat, turning occasionally, until browned, fragrant and soft, 5 to 7 minutes.
3. When cool enough to handle, peel the garlic. Remove the jalapeño stem and remove seeds if desired. Combine the tomatillos, garlic, jalapeño, onion and avocado in a blender or food processor. Process until smooth. Stir in cilantro, salt and pepper. Set aside for topping the tacos.
4. To prepare tacos: Preheat oven to 400°F.
5. Put squash in a medium bowl and, using kitchen shears, finely snip chiles to taste into small pieces (seeds and all) into the bowl. Add garlic, oil, 1/2 teaspoon oregano, 1/4 teaspoon salt and whole cumin seeds; toss to coat. Arrange on a baking sheet in a single layer. Bake until soft and beginning to brown, 20 to 25 minutes. Peel and finely chop the garlic when cool enough to handle; stir into the squash.
6. Meanwhile, combine beans in a small saucepan with the remaining 1/4 teaspoon oregano and 1/4 teaspoon salt, ground cumin, chili powder and pepper. Heat over medium-low heat for about 10 minutes.
7. Warm tortillas one at a time in a dry large cast-iron (or similar heavy) skillet over medium heat until soft and pliable. Wrap in a clean towel to keep warm as you go. Spoon 1/4 cup of the warm beans into each tortilla; divide the roasted squash evenly among the tacos and top each with cilantro, cabbage, salsa and cheese. Enjoy!
As always, my goal is to provide you with easy & healthy recipes and helpful tips & resources to help you succeed with your health goals. Oprah has a simple green drink that she starts her mornings with:
3 stalks celery
2 cucumbers
1 small apple
1 chunk fresh ginger
1 cup fresh spinach
Juice all ingredients till smooth; Makes 2-2.5 cups
If you don’t have the time to juice, but want to trial it out and feel the benefits, I know of a great company in Santa Barbara who you can order from: Ascending Health Juicery. To read more about juicing, see our informative newsletter: Vegetable Juicing 101.
Stay tuned for more great recipes. My amazing whole food chefs will soon be posting their favorite winter recipes and healthy salad dressings.
Note: All our recipes are mostly gluten, cow dairy, and soy free to help minimize inflammation in the body.
Betsy Markle, Registered Dietitian & Owner of Sunshine Wellness
To go along with Betsy’s juicing newsletter, I was asked to post this delicious smoothie recipe for you all to enjoy. We decided to make this for our meal delivery service (a bit scared of what our clients would think) but we got all good feedback (as far as I know) I know the idea of putting leafy greens into a fruit smoothie seems a bit weird, but trust me, this is a super delicious, super healthy smoothie. By the way, this is more of a template rather than a set recipe. Feel free to change up the fruit, greens, juice, etc. to fit what you have on hand in your fridge, freezer, and pantry at the time. Enjoy!
Green Smoothie
Ingredients:
2 cups frozen mango, pineapple, papaya, or combination thereof
2 cups orange juice
1 banana
5-6 large leaves kale, chard, beet greens, or a large handful of spinach leaves
protein powder
water, as needed, to blend
Remove the tough ribs and any stems from your greens. Combine all ingredients in a blender and blend until WELL combined… you don’t want any chunks in this smoothie. Add water as needed, and try not to go overboard with the juice. Add protein powder as desired and enjoy! Makes 2 big smoothies.
One of my favorite resources for new, delicious recipes is Eating Well Magazine. On their website you can find tons of healthy ideas- there are even recipe categories for gluten free, low sodium, healthy aging, and more. Nutrition facts are provided as well. Here are a couple of their nutritious winter recipes- I hear lots of rain is in the forecast this week, try a few of these out while you’re stuck inside!
Black Bean-Smothered Sweet Potatoes
Sweet potatoes are one of the most nutrient-packed vegetables you can eat- they are especially high in vitamin A, vitamin C, and manganese. This gluten/dairy free recipe also contains fiber and protein-rich black beans, which are also surprisingly full of antioxidants! Don’t forget to eat the skin of the sweet potato- lots of the fiber is contained within it.
Ingredients: (2 servings)
2 medium sweet potatoes
1 15-ounce can black beans, rinsed
1 medium tomato, diced
2 teaspoons extra-virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
2 tablespoons chopped fresh cilantro
Wash sweet potatoes and prick with a fork in several places. Place in a baking dish and bake at 425 degrees until tender all the way to the center, about 1 hour. (Alternatively, microwave on high until tender all the way to the center, 12 to 15 minutes). Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on high until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.) When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a sprinkle of cilantro.
Beet Bliss
I feel that beets are highly underappreciated- they are high in folate, manganese, and potassium- and have many cancer-fighting agents. And they are SO delicious! On Christmas Day I made a similar beet salad which was a huge hit. You can easily customize it with your favorite ingredients.
Ingredients: (4 servings)
6 cups greens (spinach, arugula, or spring mixes all work well)
1 cup quartered roasted beets
2 tablespoons chopped toasted pecans (or almonds)
2 ounces crumbled goat cheese
½ cup Maple-Mustard Vinaigrette (recipe follows)
Maple-Mustard Vinaigrette 1/2 cup walnut oil, or canola oil
1/4 cup maple syrup
1/4 cup cider vinegar
2 tablespoons coarse-grained mustard
2 tablespoons soy sauce
1/2 teaspoon salt
1/2 teaspoon pepper
Whisk together all ingredients in a small bowl.
Preparation: Toss greens, beets, and vinaigrette in a salad bowl. Top with pecans and goat cheese. Enjoy!
I’ve often mentioned “go-to” books or websites I use when I want recipes that are fast, easy, and guaranteed delicious. Here is a list of all my favorite books, websites, chefs, etc. Most of these are not exclusively gluten and dairy-free, but most do contain a large number of recipes that are. And always remember that most recipes can be easily adapted to become GF/CF! Hopefully you find these resources as helpful as I have.
-Ina Garten’s Barefoot Contessa cookbook series: These are great for simple, delicious recipes that you will want to make over and over.
-Mangoes and Curry Leaves by Jeffrey Alford and Naomi Duguid: A wonderful book of recipes from the “Subcontinent”: Bangladesh, India, Nepal, Pakistan, and Sri Lanka. It offers lots of simple recipes as well as many vegetarian options. Stock up your pantry with some essential spices and you’re good-to-go!
-Sunday Suppers at Lucquesby Suzanne Goin: I’ll admit… this book is not for the weak of heart. For me, it’s not an everyday go-to book; it’s something I pull out when I’m planning a nice party for friends or family and I don’t mind spending a few extra bucks on ingredients and a little (ok, a lot) of extra time in the kitchen to impress. That said, it is full of invaluable information regarding local, seasonal eating, and that alone makes the book worth the buy.
-The Gourmet Cookbook, edited by Ruth Reichl: The cover says it all, “More than 1000 recipes * Over 60 years in the making.” Need I say more?
-A Year in a Vegetarian Kitchenby Jack Bishop: More invaluable information on local, seasonal eating. Like Sunday Suppers, it is organized by season which is extremely helpful. The recipes have limited ingredients and are fast and easy to prepare, not to mention delicious.
-glutenfreegoddess.blogspot.com: A must-bookmark webpage for the gluten/dairy-free individual. Chock-full of recipes for soups, breads, and even delicious GF baked goods, as well as invaluable GF/CF resources.
One of the first cookbooks I ever purchased after beginning culinary school was A Year in a Vegetarian Kitchen, by Jack Bishop. At the time, I had a strong desire to learn more about vegetarian cooking and eating seasonally, two things the book revolves around. I still constantly refer back to this book when I want a go-to vegetarian recipe or when I need a memory boost on what is in season. Another book I highly recommend that is organized by season and even features Santa Barbara’s own Farmer’s Market is Sunday Suppers at Lucques, by Suzanne Goin. While many of her recipes could be considered quite indulgent if you are on the GF/CF diet, she does offer a fair amount of recipes that fit within the guidelines. It is an amazing book full of delicious recipes and invaluable information regarding local, seasonal eating. I love having it on hand and I highly recommend it!
Back in early Spring of this year, one of the members of the culinary club I belong to made a tart with sauteed chard, dried currants, and pine nuts (recipe courtesy Sunday Suppers) and it was out of this world. The recipe I am going to share from Jack Bishop’s book combines similar flavors and also tastes great. The only thing non-gluten-free about this recipe is the whole-wheat pasta. A great sub is brown rice pasta; when cooking for the Sunshine Wellness meal delivery service, we prefer Tinkyada brand over anything else we have tried because of it’s great texture after cooking. I hope you all enjoy this recipe!
Whole Wheat Spaghetti with Dried Cherries, Chard, and Walnuts
1/4 cup finely chopped walnuts
1/4 cup extra-virgin olive oil
4 medium garlic cloves, minced
1.5 pounds chard, stems and thick center ribs discarded, leaves washed, shaken to remove excess water and chopped (about10 cups)
Salt and freshly ground black pepper
1/2 cup chopped dried cherries
1 pound whole wheat spaghetti
1. Bring 4 quarts water to a boil in a large pot for cooking pasta.
2. Place the walnuts in a large deep saute pan or Dutch oven. Turn the heat to medium and toast, shaking the pan occasionally to turn the nuts, until fragrant, about 4 minutes. Transfer the nuts to a small plate.
3. Add the oil and garlic to the empty pan and cook until the garlic is golden, about 1 minute. (Do not let the garlic burn.) Add the damp chard, stir to coat the leaves with the oil and garlic, and season with salt and pepper to taste. Cover and cook, stirring once or twice, until the chard has wilted, about 5 minutes. Stir in the cherries, remove the pan from the heat and cover to keep warm.
4. Meanwhile, add 1 tablespoon salt and the pasta to the boiling water and cook until al dente. Reserve 3/4 cup of the cooking water and drain the pasta. Toss the pasta, chard, and toasted walnuts together, adding cooking water as needed to moisten the pasta. Serve immediately.
P.S.- This pasta makes a complete protein, which is especially great if you are a vegetarian or vegan. Check out my friend’s latest blog post (which comes from her awesome blog) where she shares another great vegetarian (vegan, actually) recipe and talks about the importance and benefits of a complete protein.
Vegetarian Recipes Hi everyone! Here are a few vegetarian recipes that are both simple and nutritious:
Orange Rice and Black Bean Salad
(From Carole Raymond’s Student’s Vegetarian Cookbook) This unique salad contains lots of fiber, protein and vitamin C, and it’s gluten/soy/dairy free. I think it would be a great way to add some pizzazz to leftover brown rice!
Prep Time: 6 Minutes
½ cup canned black beans, drained
¾ cup cooked brown rice
½ cup finely chopped celery (about 1 stalk)
½ cup peeled and sliced orange (1 small or ½ large)
1 scallion, thinly sliced (about ¼ cup)
1 tbsp chopped fresh cilantro
Salt & pepper
Dressing
¼ cup orange juice
1 tbsp cider or balsamic vinegar
½ tsp olive oil
½ tsp ground cinnamon
In a medium bowl, combine the beans, rice, celery, orange, scallion and cilantro. In a separate bowl, combine the orange juice, vinegar, oil, and cinnamon. Pour the dressing over the salad and stir thoroughly. Season with salt and pepper. Enjoy!
Vegetarian Chili
(From Carole Raymond’s Student’s Vegetarian Cookbook) There is nothing like a hot bowl of chili on a cold winter day. This chili recipe is very similar to the one I use, minus the ground beef. I find that adding carrots is delicious!
Cooking time: 35 minutes
2 tsp olive oil
¾ cup chopped onion (about 1 small)
3 cloves garlic, finely chopped
½ cup medium red or green bell pepper, diced
½ cup carrot, finely chopped
1 cup water
2 tbsp chili powder
1 ½ tsp ground cumin
1 (14 ½ ounce) can ready-cut tomatoes, undrained
1 (15 ounce) can red kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
Heat the oil in a medium skillet over medium heat. Add the onion, garlic, carrot, and bell pepper, and sauté 5 to 7 minutes, stirring frequently. Add the water, chili powder, cumin, tomatoes, kidney beans, and garbanzo beans. Bring to a boil. Reduce the heat; gently simmer, uncovered, for 30 minutes. Serve with cornbread if desired.
Garlicky Butternut Squash
(Recipe courtesy of Cristina Cook) The week before Thanksgiving, my roommates and I hosted a Thanksgiving feast for over 30 of our close friends. One of my friends made this delicious butternut squash dish and it was a huge hit! Butternut squash is low in fat and cholesterol, and high in vitamin A, vitamin C, vitamin E, and potassium.
Preheat oven to 400 degrees. Cut squash in half and peel. Remove seeds and cube into small pieces, about 1-2 inches thick. In a large bowl, coat cubes with a fair amount of olive oil. In a separate bowl, combine all other ingredients and mix (parmesan cheese is optional). Add the mixture to the squash and coat evenly. Bake squash for 45-50 minutes in a large baking dish. Enjoy!
I know the idea of putting leafy greens into a fruit smoothie seems a bit weird, but trust me, this is a super delicious, super healthy smoothie. By the way, this is more of a template rather than a set recipe. Feel free to change up the fruit, greens, juice, etc. to fit what you have on hand in your fridge, freezer, and pantry at the time. Enjoy!