Zoe's Quick Ramen

IN THE KITCHEN: ZOE'S QUICK RAMEN

My daughter’s top fave meal. Fast, nourishing and crazy delicious. Many variations possible: use protein and veggie(s) of your choice. The broth can be sipped all by itself too.

ZOE'S QUICK RAMEN

Inspired by: FitGreenMind

Makes 3 servings

Ingredients:

  • 1 onion, chopped

  • 1.5" piece of ginger, minced

  • 4 cloves garlic, minced

  • 2 cups water (or combo of vegetable broth/water)

  • 2 Tbsp miso paste 

  • 2 Tbsp soy sauce 

  • 1 Tbsp rice wine vinegar or lime juice

  • optional if you like spice: 1 tsp Gochujang 

  • 3 servings of noodles, cooked

  • Bok choy (or cabbage or any green of choice), chopped

  • Firm tofu, cubed   

Instructions:

Saute onion, ginger, and garlic in oil in a pot for a couple minutes. Add water (or broth), miso paste, soy sauce, vinegar, then simmer for about 15 minutes. Sautee tofu and bok choy in a skillet.

To serve: add ramen, tofu, bok choy to a bowl, pour broth on top.

 

*Never let miso boil; boiling kills its natural enzymes.

Glowing Green "Smoothie-Juice"

IN THE KITCHEN: Glowing Green "Smoothie-Juice" :)

Offset the inevitable richer foods of the holidays with this morning drink that even my kids love! The mineral-rich greens, vitamin-packed fruits, and detoxifying lemon make it clean, balancing and energizing...formulated for easy digestion since the base is water (vs the smoothie norm of fats or proteins). Also loaded with antixodidants, fiber, amino acids, and phytonutrients that prevent and repair damage in the body. 

Blending already helps predigest greens but you can still "chew" this drink to further aid absorption, especially if you're prone to bloating.

Drink on an empty stomach. 

GLOWING GREEN "SMOOTHIE-JUICE"

Inspired by Kimberly Snyder

Equipment: high-powered blender, such as Vitamix

Ingredients:

  • 7 cups chopped spinach (roughly)

  • 6 cups chopped romaine lettuce (about 1 small head)

  • 2 1/4 cups cold filtered water

  • 1 1/2 cups chopped celery (about 2 medium stalks)

  • 1 medium green apple, cored and coarsely chopped (skin on)

  • 1 medium pear, cored and coarsely chopped (skin on)

  • 1 medium banana, peeled and torn into chunks

  • 2 tablespoons freshly squeezed (or bottled) lemon juice

  • 1 ⁄2 cup minced fresh cilantro (stems okay)

Instructions:

Combine spinach, romaine and water in a blender and begin processing on low. Gradually move to higher speeds and blend until smooth.

Next, add the celery, apple, and pear, and the cilantro. Lastly, add the banana, lemon juice, and blend until smooth. Drink right away or refrigerate in glass jars for up to 3 days. It tends to thicken as it sits in fridge; if so, just add water.

Explaining my hiatus... (newsletter relaunch)

Hello Dear Friends!

Before 2024 ends, I call you in to celebrate with me:

My 20th ANNIVERSARY working as a health coach! 🎉🎉🎉

I graduated from the Institute for Integrative Nutrition in 2004, back when it was in-person in NYC. It was a pivotal time in my life, this new knowledge feeling like *home* and simultaneously blowing my mind as to how far it was from mainstream. Although I initially intended the certification to be a jumping off point into health journalism (which did happen, via magazines, newspapers, and websites), I realized that I LOVED connecting with clients over wellness sessions.

Perhaps serendipitous, it was at this 20-year mark that I've fully returned to my client work after a several year hiatus. You may recall back in 2017 that my family embarked on a big adventure: a relocation from New York to California. We craved a simpler life for raising three young kids, nature on the daily…but little did we know we’d face more than just a relocation: family health issues that would consume our focus for the next seven years. 

In a nutshell, family members dealt with Lyme disease, which then triggered other challenges such as mold sensitivity. This entailed many doctors, healers and therapies, both alternative and allopathic...plus many environmental reactions to schools and houses (yes, which meant many houses moved in and out of, and schools changed). It was not just fighting to make sense of it all and determine next steps, I also took on the role of Mama Bear to keep my kids’ lives as stable as possible whilst guiding them to not fear the world.

Not that my family’s challenges are completely gone but that we now have a semblance of calm in a new reality. My kids know their bodies better than ever. My nervous system has re-regulated. I have nourished myself with grief work around letting go of the way I thought things would be. On this alchemic journey I have found deeper connection to my kids and to myself.

I’m so happy to be here with you all again! Please keep me in mind if you, or someone you know, could use a wellness uplevel. I see clients virtually or in-person, as one-time sessions or multi-session programs. In 2025 too, I aim to revive my seasonal Clean Eating Reboot virtual programs.

The newest vein of my work: as a result of my own journey and wishing I’d had such a support when I was “lost”, I'm creating a program for women in the midst of big life transition (divorce, relocation, new motherhood, chronic illness, unexpected occurrences of any kind). Stay tuned as that is birthed, and please send any woman my way who is having trouble latching onto new, sparkly dreams. ✨

Meanwhile, I’d love to hear from you, please drop a line to say hi!

Love,

Jennifer

Raw Strawberry Banana "Ice Cream" Cake

IN THE KITCHEN: Raw Strawberry Banana "Ice Cream" Cake

So easy to make, so pure, so perfect on a hot day! For a strong sweet tooth, you may want to add some sweetener to the "cream" layer.

RAW VEGAN STRAWBERRY BANANA ICE CREAM CAKE

From: willfrolicforfood.com


INGREDIENTS

1 1/2 cups almond meal (not packed)

1 cup coconut flakes

2 tablespoons melted virgin coconut oil

1/4 cup maple syrup

teaspoon vanilla (or 1/2 vanilla bean pod)

1/8 teaspoon cardamom (optional)

pinch sea salt

1 cup cashews, soaked overnight or in hot water for 1 hour

1 cup frozen strawberries

1 cup frozen banana

juice of 1 lemon

1 teaspoon vanilla extract (or 1/2 vanilla bean pod)

up to 1/4 cup water

1/2 cup fresh strawberries, cored and sliced thinly

garnish: chocolate drizzle (1 oz chopped chocolate melted with 1/2 teaspoon virgin coconut oil)

INSTRUCTIONS

-Line a loaf pan or small brownie pan with parchment paper. Set aside.

-In a medium mixing bowl, stir together the almond meal, coconut flakes and sea salt. Add the coconut oil, maple syrup, vanilla (if using vanilla bean, split + scrape out the seeds and discard the pod). Stir everything together for a minute or so, until the mix looks like wet sand and can be pinched together between your fingers.

-Press the raw cake base firmly into the bottom of your pan and smooth out the top.

-Drain your soaked cashews and discard the soak-water. To the bowl of a high powered blender, add the cashews, frozen strawberries, frozen banana, lemon juice, vanilla (if using vanilla bean, split and scrape out the seeds and discard the pod) and 1 tablespoon water. Blend, scrape down the sides of your blender and add more water as you need (up to 1/4 cup) to grease the wheels of your blender and get everything smooth and creamy.

-Scrape the thick ice cream base into the pan over top of the cake base, spreading out the top smoothly.

-Arrange your thinly sliced strawberries overtop in a pattern that appeals to you.

-Freeze for 6 hours, up to overnight.

-To serve, let thaw at room temp for 10 minutes before slicing + drizzling chocolate lightly overtop. While it's still cold it can be eaten with your hands, but if you prefer it softer serve it plated with more strawberries and eat with a sharp-edged spoon.

Vegan Gingerbread Cookies

IN THE KITCHEN: VEGAN GINGERBREAD COOKIES

We always make simple stars, but you can easily doll them up. A friend adds a sprinkle of powdered sugar, lovely. 

PERFECT GINGERBREAD COOKIES

From: Veg News

Makes 24 Cookies

  • 2-3/4 cups pastry flour (*JM: whole wheat pastry flour works just fine!)

  • 1-1/2 teaspoons baking powder

  • 1 tablespoon ground ginger

  • 1/2 teaspoon ground cloves

  • 1 teaspoon cinnamon

  • 1/2 teaspoon salt

  • 3/4 cup non-hydrogenated margarine, softened (*JM: I use EarthBalance)

  • 3/4 cup molasses

  • 1-1/2 cups light brown sugar, packed (*JM: you can play around with less sugar here)

  • 2 tablespoons non-dairy milk

  • 1/2 teaspoon vanilla

  1. Grease a cookie sheet or line it with parchment paper.

  2. In a bowl, combine pastry flour, baking powder, ginger, cloves, cinnamon, and salt. In a large bowl, whisk together margarine, molasses, and brown sugar together until smooth. Add soymilk and vanilla and whisk thoroughly.

  3. Add dry ingredients to wet and mix with spatula to form a dough. Cover and refrigerate for at least two hours. Preheat oven to 325 degrees.

  4. Roll out dough onto a floured board, 1/8- to 1/4-inch thick, depending on desired texture (thinner cookies will be crispier, thicker cookies will be chewier). Cut into shapes with cookie cutters and place on prepared cookie sheet. Bake for 10 to 12 minutes, depending on thickness. 

Simple Pumpkin Soup

IN THE KITCHEN: SIMPLE PUMPKIN SOUP

Roasting isn’t something I’d usually think of when making soup but this recipe is so easy! I've also tried subbing with butternut squash; equally good. Adding the kale topping is an excellent way to amp up all these incredible nutrients; totally omit it if you don't have time!

SIMPLE PUMPKIN SOUP

From: Minimalist Baker

Serves: 3-4


Ingredients


SOUP
    •    2 sugar pumpkins (~2 1/4 cups (450 g) pumpkin puree)
    •    2 shallots, diced (~1/4 cup or 40 g)  (*or a chopped onion)
    •    3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
    •    2 cups (480 ml) vegetable broth
    •    1 cup (240 ml) light coconut milk (or sub other non-dairy milk with varied results)
    •    2 Tbsp (30 ml) maple syrup or agave nectar
    •    1/4 tsp each sea salt, black pepper, cinnamon, nutmeg

GARLIC KALE SESAME TOPPING (optional)
    •    1 cup (67 g) roughly chopped kale
    •    1 large garlic clove, minced
    •    2 Tbsp (18 g) raw sesame seeds
    •    1 Tbsp (15 ml) olive oil
    •    pinch salt

Instructions

  1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.

  2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).

  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.

  4. To a large saucepan over medium heat add 1 Tbsp olive oil, shallot (or onion) and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.

  5. Add remaining ingredients, including the pumpkin, and bring to a simmer.

  6. Transfer soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.

  7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. 

  8. For the optional Kale-Sesame topping: In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.

  9. To the still hot pan, add olive oil and garlic and sauté until golden brown - about 2 minutes. Add kale and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.

  10. Recipe serves 3-4. Leftovers keep in the fridge for up to a few days, and in the freezer for up to a month or more.

No-Cook Cucumber & Avocado Soup

IN THE KITCHEN: NO-COOK CUCUMBER & AVOCADO SOUP

It doesn't get much simpler...or more fresh! It's kind of like a smoothie as an appetizer. Healthy fats from the avocado, hydration from the cucumber, vitamin boost from both the cucumber and cilantro (the latter of which also helps detox!).

NO-COOK CUCUMBER & AVOCADO SOUP



Ingredients



8 cucumbers (*No need to peel them, yay!)

4 avocados, peels and pits removed

1 jalapeno, seeds removed (optional)

½ bunch cilantro

1 sprig mint, stems removed

1 lime, juiced

2 tsp salt

Chopped cucumber or radish as decoration



1) Slice cucumbers lengthwise; scoop out seeds with a spoon, then roughly chop into chunks. Puree cucumbers in a high-speed blender. 

2) Add avocados, jalapeño (if using), cilantro, mint leaves, lime juice, and salt. Blend on high until all ingredients have been well pureed (about 1-2 mins).

3) Add water as desired to thin soup. Taste and re-season if desired.

4) Ladle a serving of the soup into a bowl. Place the chopped cucumber or radish on top to garnish.

Gingerbread Banana Bread

IN THE KITCHEN: GINGERBREAD BANANA BREAD

This was fun (and easy!) to make with the kids. A festive take on traditional banana bread. I'd just suggest testing before adding the full amount of cloves!

GINGERBREAD BANANA BREAD

(Vegan / Potentially Gluten-Free)

From: Chocolate Covered Katie

Ingredients


    •    1 3/4 cups mashed banana (420g)
    •    1 1/2 tsp pure vanilla extract
    •    1/3 cup milk of choice OR oil
    •    1/4 cup pure maple syrup, agave, or honey
    •    1/4 cup molasses – blackstrap or regular
    •    1 1/2 tbsp vinegar 
    •    1 tsp baking soda
    •    2 1/2 tsp cinnamon
    •    2 tsp ground ginger
    •    1/2 tsp ground cloves
    •    1/8 tsp ground nutmeg
    •    3/4 tsp each: baking powder and salt
    •    2 cups spelt, white, or bob’s gf flour (260g)
    •    optional pinch stevia or 3 tbsp sugar (for more of a dessert bread)
    •    optional 1/2 cup raisins or crushed walnuts


Grease a 9×5 loaf pan very well, going up the sides. (Or line the pan with parchment.) Preheat oven to 350 F. Whisk the first 6 ingredients together in a bowl, then set aside. In a large bowl, stir remaining ingredients together very well. Pour wet over dry, stir just until evenly mixed, and smooth into the loaf pan. Bake on the center rack for 33 minutes – then do not open the oven even to peek, but turn off the heat. Let sit in the closed oven for 10 additional minutes. Remove and let cool completely before going around the sides with a knife and inverting onto a plate or cutting from the pan. Store leftover slices in the fridge for 2-3 days or freeze for up to a month.

Kale, Lentil & Roasted Beet Salad

IN THE KITCHEN: KALE, LENTIL & ROASTED BEET SALAD

Easy, delicious and filling! Perfect replacement for the colder/lighter salads we ate in the summer.

KALE, LENTIL & ROASTED BEET SALAD

From: Minimalist Baker 

Serves: 3

Ingredients:

3 leeks (ends trimmed, sliced lengthwise then chopped, thoroughly rinsed and dried)
1 beet (rinsed clean, dried and quartered - remove any rough skin)
1-2 Tbsp olive oil
1/4 tsp each salt and pepper
1/2 cup green lentils, rinsed clean
1 cup vegetable stock (or sub water)
4 big handfuls kale, baby spinach, or spring greens

TAHINI DRESSING
1/4 cup tahini (sesame seed paste)
1/2 lemon, juiced
2 Tbsp maple syrup (or sweetener of choice)
3-4 Tbsp good olive oil

Pinch each salt and pepper

Instructions:
1) Preheat oven to 400 degrees F and lightly grease a baking sheet.
2) Once thoroughly rinsed, add lentils and stock or water to a small saucepan and bring to a rapid simmer over medium-high heat. Then reduce heat and simmer for 20-30 minutes uncovered, or until all liquid is absorbed. Set aside.
3) Add chopped leeks and beets to the baking sheet, drizzle with olive oil and season with salt and pepper. Toss to coat, then bake in preheated oven for 15-20 minutes, or until fragrant and lightly browned. For crispier beets, remove leeks from pan and continue roasting beets for an additional 10-15 minutes (I prefer mine crispier). Set aside.
4) While veggies and lentils are cooking, prepare dressing by adding all ingredients to a mixing bowl and whisking to combine. Taste and adjust seasonings as needed.
5) If using kale, add to large mixing bowl with a bit of olive oil and lemon juice and massage with hands to soften. For all other greens, skip this step.
6) Add greens, beets, leeks and lentils to a large mixing bowl, add dressing and toss to coat. For additional protein / crunch, add your favorite nut or seed (such as lightly salted sunflower seeds or roasted pecans).
7) Leftovers keep for up to a few days, though best when fresh.

Agave-Sweetened Cherry Jam

IN THE KITCHEN: AGAVE-SWEETENED CHERRY JAM

This is where your creativity comes in… I discovered the following recipe when I was searching for a low-sugar plum jam recipe two years ago. Now I know it works well with cherries too! I love the simplicity and thoroughness of the instructions; I don't can often so always need to be reminded of the steps! I play around with pectin quantity (which affects the jam consistency; less than a full packet can work fine too), and I've always skipped the honey and used more agave in its place, usually using less because I personally don't like super-sweet jams.

Yes, there are a lot of steps but don't be intimidated; once you have the necessary tools, it's surprisingly easy.

My sweet memory: the day I made cherry jam (this past July)…. is the day my child #3 started making his way into the world. ❤️´


Inspired by: Honeyed Plum Jam recipe from nannascookbook.blogspot.com

Yield: about 2-3 pints of jam


2 lbs of plums, skins left on

2 tbsp freshly squeezed lemon juice

1 packet powdered fruit pectin, the "no sugar needed" variety

1/2 cup water

1/2 cup honey

1/2 cup blue agave nectar

1. Thoroughly wash plums in a colander and remove any stems. Cut the plums in half; remove the pits. Proceed to chop the plums, removing any brown or mushy spots as you go. You should be left with about 5 cups of chopped and pitted plums. Pour the lemon juice over the plums to help avoid any discoloration. [Note: The acid from the lemon is also essential in the jam-making process, so do not skip this step.]

2. Thoroughly wash all mason jars, jar lifter, tongs, funnel, magnetic wand, and any other equipment you will be using to make the jam in hot, soapy water. Rinse well and place everything except for the top part of the lids in your largest pot or your canning kettle. Cover everything with water by 1-2 inches. Bring to a boil. Boil for 10 minutes to sterilize and then turn off the heat. Wait about 5 minutes after you turn off the heat, and then add the lids. Leave everything in the covered pot until ready to use. [Note: The top part of the lids cannot be placed in the pot for the sterilization process because the heat will melt the sealing compound, thus rendering the lid useless. The screw-top rings can be placed in the kettle for the full boil.]

3. Meanwhile, as the equipment is being sterilized, combine the plums soaked in lemon juice with the pectin in a heavy-bottomed pot and place over medium to medium-high heat. As they cook, the plums will slowly begin to generate their own liquid.

4. Once the plums become a little mushy, about 5 minutes, stir in the 1/2 cup water. Stirring often, cook the plum mixture until it comes to a boil.

5. Once the mixture boils, add the honey and agave nectar. Mix thoroughly. Remove any foam that forms on top of the mixture. Cook for another 10-15 minutes, stirring at regular intervals until it thickens into a syrupy consistency and reaches another boil. Cook for one full minute while at a rolling boil. Turn off the heat. [Note: During this final stage, if the plum segments are too large and have not reached a jam-like consistency, use a potato masher to help break them up further.]

6. Carefully remove all tools from the canning pot first, placing them on a clean towel. As you begin to remove the jars with the jar lifter, tilt them over the pot to let all the water drain out. Place the jars on the clean towel as well. [Note: If you have a granite, marble, or any other heat sensitive counter top, place a large cutting board in between the counter and the clean towel in order to protect the surface from the very hot jars.]

7. Using the funnel, work quickly and carefully to ladle the hot jam into the hot jar. Leave about 1/4 to 1/2-inch space, called headroom, between the jam and the top of the jar. Repeat for remaining jar(s). Carefully wipe the sealing surface of the jar with a clean paper towel that has been dampened with hot water in order to remove any jam or sugar crystals. [Note: If you end up with one jar that is only half full like I did, it should not be processed; therefore, it should not be taken through the remaining steps listed below. Instead, let the jam cool in the jar, place the lid on it, and then store it in the refrigerator. Use within 2-3 weeks.]

8. Remove a lid from the hot water with the magnetic wand. Place the lid on a jar, being careful not to touch the interior of the lid with your hand. Once the lid is centered on the jar, screw the band over the lid until barely tight. Repeat with other jar(s).

9. Load the filled jars, fitted with lids, into the canning pot one at a time, using your jar lifter, and keeping the jars upright the entire time. Cover the jars with more water, if needed. Water should cover the jars by 1-2 inches of water. Cover the pot with its lid; turn the heat to its highest setting until it reaches a vigorous boil. Once the boil begins, process the jars for at least 5 minutes. [Note: More time is needed for higher elevation.]

10. When the jars have been processed in boiling water for the recommended time, turn off the heat and remove the canning pot lid. Wait 5 minutes. Remove jars from canning pot; use a jar lifter and keep jars upright. Carefully place them directly onto a towel or cake cooling rack, leaving at least 1 inch of space between the jars during cooling. Avoid placing the jars on a cold surface or in a cold draft. Also avoid touching them for at least several hours.

11. Cool jars upright for 12-24 hours while vacuum seal is drawn and jam sets up. Let the jars sit undisturbed while they cool. Do not tighten ring bands on the lids or push down on the center of the flat metal lid until the jar is completely cooled.

12. Once completely cool, test the jars' seal by pressing down on the center of the flat metal lid. If the lid pops up and down it has not formed a seal and is not preserved. Put any unsealed jars in the refrigerator and use within 2-3 weeks. If the metal lid is unyielding when pressed, then your jars have been preserved. Preserved jars of jam should last between 8-12 months. Label preserved jars with the date, and then store in a cool, dry place with the rings off.

Note: Please use common sense when it comes to consuming the preserved jam and discard it if it looks or smells off. Once opened, store in the refrigerator and use within 2-3 weeks.

Kris Karr's Green Smoothie

Our first-of-the-season CSA farm pick-up upstate last week included TONS of leafy greens...literally eight varieties! Arugula, Kale, Swiss Chard, Senposai, Komatsuna, Yukina Savoy, Bok Choi, and Turnip Greens. One of the many ways my family devours these bountiful summer greens is with morning green drinks. 

This is a great way to start the day in a pH-balanced way!

*Jennifer's version of the recipe: I omit the avocado (unless the drink is to be the main part of breakfast), and I use pear, whatever fresh leafy greens are on hand, a blend of coconut water and plain water, plus lemon juice (no stevia).

 

KRIS KARR'S GREEN SMOOTHIE
from her website, Crazy Sexy Wellness



Yield: 2 servings

1 avocado
1 – 2 pieces of low-glycemic fruit: green apple, pear, berries and cantaloupe
1 cucumber
A fistful of kale or romaine or spinach
Coconut water (or purified water)
Stevia, to taste, and/or a sprinkle of cinnamon or some cacao (optional)

Blend ingredients in a high-powered blender.


Tuna(Free) Salad Sandwich

This is a perfect recipe for picnics! Mix everything together, transfer it to a portable container, pack some whole grain bread or baguette or pita, plus maybe some lettuce, tomato and avocado slices. The seaweed flakes give that flair of seafoody flavor, but with zero mercury risk!

 

TUNA(FREE) SALAD SANDWICH

Recipe by Allison Rivers Samson, as published in VegNews Magazine, 2009

Serves 6

30 oz (2 cans) garbanzo beans, drained
¼ cup red onion peeled and finely chopped
½ cup celery, finely chopped
¼ tsp garlic, minced
¼ cup dill pickle, finely chopped
2 Tbsp nori seaweed flakes (*JM: I usually use a blend by Maine Coast Sea Vegetables)
1 cup vegan mayo
1 tsp sea salt
½ tsp black pepper, ground
12 slices bread, lightly toasted
6 large, crisp lettuce leaves
12 fresh tomato slices

In a large bowl, mash the garbanzo beans with a potato masher or the back of a fork.

Fold the onion, celery, garlic, pickle, nori,

Orange Peel Vinegar Cleaning Solution

My daughter learned how to make this concoction from her kindergarten teacher last year. It was winter at the time, when her class was apparently eating a lot of clementine oranges at lunch or snack time. If you're like us though, some sort of orange is in the fruit basket year round (I'm currently staring at three large, juicy navel oranges!). The essential oils that come out of the orange naturally add a perfect citrus freshness to our favorite all-purpose natural cleaner (white vinegar!).

ORANGE PEEL VINEGAR CLEANING SOLUTION

orange twisted peel.jpg

Instructions:

Enjoy snacking on delicious oranges. Fill a large glass Mason jar with the orange peels. Cover peels with vinegar. Screw on lid and let sit for about two weeks. Strain off the liquid, then use as a cleaning solution in any way you wish, perhaps even adding it to a spray bottle for easier use. For certain surfaces, you may want to dilute with water.

*Why not create your own citrus mix, adding lemon or grapefruit peels!

Spring Macaroons

Spring has finally sprung in Brooklyn! En route to school this morning, we tallied all the flower buds peeping out. Despite still wearing coats, the kids are excited to at last wear shoes that are not snow boots!

Last week, however, my family clung hard to cold-weather fun by meeting up with Montreal friends in the Saint-Sauveur region of Quebec during our so-called "spring break" from school. Pregnant mama was in snowshoe paradise on mountain trails while everyone else enjoyed glorious spring skiing.

As a shortcut since we knew our daily outings would leave minimal time to cook proper dinners, we arranged advance pickups from a Montreal-based chef, Veganessa. As you can guess, she is vegan, but also gluten-free. 

My family has no gluten sensitivities (yet...that we're aware of!), but it was nice to give our digestive systems a gluten break. Veganessa totally hooked us up with casseroles (such as Shepherd's Pie and Lasagna), as well as veggie burgers and muffins and power balls.

Speaking of gluten-free, these vegan macaroons from Whole New Mom seem like the perfect Easter treat. Why not make them even more "springy" by adding a dash of natural pastel? (Ideas: beet juice for pink, carrot juice for orange, blueberry juice for lavender...of course being aware that the extra liquid can change the constitution of the recipe.)

 

COCONUT MACAROONS

from Whole New Mom


Makes approximately 2 1/2 dozen cookies.


Ingredients

2 cups unsweetened, shredded coconut

1 cup coconut milk (Rice Milk or Almond Milk would work as well, but coconut milk is thicker and will result in a better finished product)

4 Tbsp sweetener (if using granulated sweetener, you may need to add 1 Tbsp water. If using stevia extract, sweeten to taste)

2 Tbsp gluten-free flour (ex: a mix of sweet brown rice and millet noting that sweet rice adds a bit of “stickiness” to gluten-free baked goods; use almond flour if grain-free or on THM diet)

1 tsp vanilla extract

1/4 teaspoon salt

For the chocolately version: cocoa or carob powder (use 4 Tbsp for the whole batch / 2 Tbsp if you split the batch in half and make half vanilla and half chocolatey)


Method

1. Preheat the oven to 350°.
2.  Line a cookie sheet with parchment paper or prepare by greasing. (Or use baking stones that require no pre-treating.)
3.  In a heavy saucepan over medium heat, whisk together the coconut milk, sweetener, and salt.
4.  Add flour and stir completely.
5.  Heat the mixture to a full boil and simmer for about two minutes or until thickened (if making chocolate version, add 2 Tablespoons cocoa or carob powder to the mixture).
6.  Remove from heat and stir in vanilla and coconut.
7.  Drop mixture by heaping teaspoonfuls onto the baking sheet. A cookie scoop makes things quick and less messy (and it makes nicely shaped macaroons, too!).
8.  Bake for about 16 minutes, or until golden brown.
9. Cool on cookie sheet for a few minutes, then transfer to cooling rack.

Re-Diversify, Starting with Breakfast

To celebrate surviving round-the-clock nausea from the first 19 weeks of my third pregnancy, I joined in on a winter weekend yoga retreat in the northern Adirondacks, put on by dear friend, Zaidee Bliss (owner of Align Again Yoga near Saratoga Springs).

Zaidee and I met during nutrition school studies many moons ago and she's remained a big inspiration to me, for both food ideas and for life. This retreat was the perfect medicine to help me re-balance and re-nourish after the little storm that's been taking place in my body. 

The biggest reminder I got from eating Zaidee's delicious, healthy meals (other than the reminder of how amazing it is to be cooked for!): how important it is to shake up our food habits. It's not just laziness, it's human nature to create habits in order to save time and brain energy -- we do this when food shopping (using the same shopping list over and over) and also when planning meals.

We must remember to re-diversify, especially since different foods have different amounts of vitamins, minerals, fiber, antioxidants, and healthy fats. Mixing it up helps ensure complete nutrition…and spontaneity! 

 

ZAIDEE'S OATMEAL BUFFET

Even the retreat's line-up one morning of oatmeal additions was inspiring; I realized how often I blindly grab my family's rote porridge toppings.

Prepare oatmeal (or other hot cereal) as usual. Then set out these toppings and any others you fancy, add the ones that scream out to you.

-Walnuts
-Chia seeds
-Hemp seeds
-Sesame seeds
-Goji berries
-Raisins
-Cinnamon
-Turmeric (I saw Zaidee add this, who knew!)
-Coconut oil
-Almond butter
-Maple syrup
-Date sugar 
-Baked apples
-Homemade almond milk

 

By adding a well-rounded selection of toppings, you will instantly upgrade an otherwise "average" bowl of porridge! 

Valentine's Day Heart Sugar Cookies

These are the Valentine's Day treats my daughter has chosen for us to make...so I think, "why not?!". Depending on what we have on hand at baking time, I may experiment with a blend of whole wheat flours, or I might use coconut sugar. Let's see!

 

VEGAN HEART SUGAR COOKIES

from happyhealthylife.com

Makes 12 2-3"cookies

 

1 1/2 cups white flour, organic

1 cup raw turbinado sugar

1 tsp almond extract

1/4 tsp vanilla extract

1 tsp salt

1/3 - 1/2 cup virgin coconut oil, melted

3 Tbsp freshly squeezed citrus juice (I used tangerine)

1/4 cup warm water

+ you will need additional flour for rolling out cookie dough and handling

 

Coconut Glaze:

1/2 cup powdered sugar, organic

1/4 cup virgin coconut oil, melted

pinch of salt

 

Optional: vegan sprinkles on top, pink or red! (No sprinkles? Try thinly sliced strawberries for color.)

 

Tool: heart-shaped cookie cutter

 

Notes from recipe creator:

* Yes, you can substitute another variety of sugar, but the raw turbinado sugar has a very caramel-y flavor.

* The almond extract is optional, but advised. If you need to, you can substitute with vanilla extract. Or a lemon or orange extract could be nice too.

 

Directions:

1. Combine the warm water with the coconut oil so that the oil melts into a very liquid state, a few soft clumps are okay.

2. Add in the salt, extracts, citrus juice and sugar.

3. Start folding in the flour. Make sure your wet mixture is not hot when you do this. The warm water should be just warm enough to soften the coconut oil. Continue stirring until the mixture thickens to a very soft dough.

4. Transfer this soft dough to a small bowl and place in the fridge to chill for at least an hour. This will firm up the dough to a rollable state.

5. Preheat the oven to 350 degrees and pull dough from the fridge. Heavily flour your rolling surface and press out the dough with your fingers or a rolling pin. Slice out hearts and place on a greased baking sheet. Add sprinkles over top cookies.

6. Bake cookies at 350 degrees for about 20 minutes, you want the edges to start to puff up and crisp out to look toasted and not doughy anymore. Slightly browned edges will give you a crisper cookie. 

7. Remove cookies from oven and allow to cool. This will firm up the cookies quite a bit since the coconut oil makes them very delicate upon removing from the oven.

8. While cookies are cooling, whisk together your glaze. Place in the freezer about five minutes to firm up a bit.

9. Drizzle the glaze over the cookies when they are still slightly warm; the glaze may melt a bit, which works to attach the sprinkles. Store in a covered container at room temperature for up to 3 days. Longer, store in the freezer.

Flu-Busting Garlic-Miso Soup

This über-simple recipe is great when you get "that feeling"... you know, the one when you're about to come down with something. This is my very first course of action for myself or a family member. Make a big pot of it and sip on it throughout the day from your favorite mug.

Recipe by Annemarie Colbin, from Food and Healing, (one of my very first nutrition tomes!).

 

GARLIC MISO SOUP


1 quart water or stock  = 4 cups
1 whole head of garlic cloves, peeled
1 heaping tablespoon miso, or to taste

Simmer the garlic cloves in the water or stock for 15 minutes; fish them out and put them in the blender with a little stock and the miso; puree, return to pot with the rest of the stock, adjust taste, and serve hot.


Tip: never add miso to boiling water since boiling destroys the active enzymes in the live miso.

Crunchy Vegan Caesar Salad

Not sure if it's due to overkill of all the soft, creamy holiday food, but I've been obsessed lately with crunchy vegan caesar salads! My favorite restaurant version here in NYC is from Blossom, and upstate (in Ulster County), it's Garden Cafe in Woodstock.

Here's one we can all try at home. Kale is a wonderful (and more nutrient-rich) replacement for romaine, just sans crunch of course.

VEGAN CAESAR SALAD

from oneingredientchef.com


Ingredients:

1 cup raw cashews

1 cup  non-dairy milk

2 tablespoons lemon juice

3 cloves garlic

2 teaspoons dijon mustard

5 Kalamata olives

Salt & pepper to taste

Romaine lettuce

3 slices whole-grain bread (to make croutons)


Step Zero

Soak the cashews for at least 4 hours. The longer you soak them, the easier they will blend into the final dressing. When ready to make, drain the soaking liquid and then…


Step One

In a high-powered blender or food processor, combine all ingredients except lettuce and bread (cashews, non-dairy milk, lemon juice, garlic, mustard, olives, and a dash of salt & pepper) and let it run for several minutes. Seriously, several minutes. You want the cashews to turn into a creamy sauce with no chunks remaining.


Step Two

At this point, the sauce will likely be very thick. Slowly add several tablespoons of water at a time and continue blending until it has the perfect salad dressing consistency. Now, give the mixture a taste and feel free to adjust any ingredients. More salt, lemon, or garlic? Another olive? Throw in whatever it needs and blend until the dressing is perfect.


Step Three

Cover and refrigerate. In a pinch, you can use the sauce as is, but cashew sauces tend to get much better after chilling for several hours. It can be saved (sealed) for several days in the refrigerator.


Step Four

When ready to serve, chop the romaine lettuce and add it to a large bowl with as much dressing as you’d like. Then, use the best kitchen tools you have (clean hands) to toss and evenly coat the lettuce. Garnish with homemade whole wheat croutons (follow link for full recipe).

http://www.oneingredientchef.com/vegan-caesar-salad/

Source: http://www.oneingredientchef.com/vegan-cae...

Healthy Holiday Nog

I grew up with nog at the holidays so it's essentially part of my holiday DNA. Buying Silk Nog or other pre-made nog is a shortcut, but here's a homemade vegan nog recipe from Oh She Glows that is actually healthy! (No strange fillers or texturizers.) Even if it doesn't resemble the nog you know, think of it as a festive holiday smoothie. 

 

VEGAN NOG

Yield: 6 cups

 

Ingredients:

1/2 large avocado, pitted and frozen

1 large banana, peeled and frozen

1 can of full-fat coconut milk (400ml), chilled in fridge

1 tbsp fresh lemon juice (about 1/4 of a fresh lemon)

1.5 cups almond milk

1/2 cup pure maple syrup (*I used agave nectar)

1-3 tsp ground nutmeg (to taste, add gradually)

1/4 tsp cinnamon

1/8th tsp ground cloves

1 tsp pure vanilla extract

Cinnamon stick, for garnish

1/4 cup-1/2 cup Bourbon (optional of course!), to taste

 

Directions: Pit and freeze the 1/2 of an avocado and peel and freeze the large banana prior to making this recipe. Add the liquid ingredients into a blender and blend for about 10 seconds to mix. Now add in your frozen and dry ingredients and blend until smooth. Taste and adjust spices and liquids if necessary. You can adapt it to how you’d like it! Makes 6 cups. Serve with a cinnamon stick (optional). Serve immediately.

Note: This will not keep long, so please make it just prior to serving and serve (cold) immediately.

 

 

*Image by OhSheGlows (http://wwohsheglows.com/2010/12/18/vegan-nog-classic-and-peppermint)