Nourishing Food for Winter Health Recipe

Super Seed Shake

This recipe is from Dr. Erika Siegel from her book, Wholesome Everyday Recipes. Super delicious super nourishing sprinkle to put on eggs, salads, veggies, grains. Hemp seeds are very high in protein. Sesame seeds are especially high in calcium. Dulse is high in almost everything good for us, especially iron and many trace minerals.

Ingredients

·      ½ cup raw sesame seeds

·      1 cup hemp seeds

·      ¼ cup dulse flake

·      ¼ teaspoon of high-quality salt (sea salt, Richmond salt, Himalayan salt)

Red Lentil Soup with Curry and Coconut Milk

Ingredients for 4 servings:

·      3 Tbs. coconut or olive oil

·      2 medium onions, chopped (2 cups)

·      1 cup red lentils

·      3 medium carrots, peeled and roughly chopped (1 cup)

·      14-oz. can coconut milk

·      1 bay leaf

·      3 cloves garlic, minced

·      1-inch piece fresh ginger, minced

·      1 Tbs. curry powder, preferably hot

·      1/2 cup chopped cilantro (optional)

Directions:
In medium saucepan, heat 3 Tbs. oil over medium heat. Add onions, ginger, curry powder, and cook, stirring often, until onions start to brown, about 10 minutes. Add 4 cups water, lentils, garlic, carrots, coconut milk, 1 tsp. salt and bay leaf. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, until lentils are tender, about 20 minutes.

Remove bay leaf.  Puree soup in batches in a blender or use an emersion wand until velvety smooth. Taste, and add a bit more salt and spices if desired. Serve topped with chopped cilantro.

Winter Happiness Salad

This Kale Quinoa Salad with chickpeas and apples is like happiness in a bowl. A vegan salad, packed full of protein, nutrients and flavor.

INGREDIENTS

•        3 cups cooked Quinoa ( 1 1/4 cup dry)

•        1 tablespoon fennel seeds

•        1 tablespoon coriander seeds

•        1 bunch Lacinato Kale, de-stemmed, cut into one inch pieces

•        2 teaspoons olive oil

•        pinch of salt

•        1 bunch flat leaf Italian parsley, rinse and finely chop

•        1 large apple, chopped into small bite sized pieces.

•        2 scallions, chopped

•        1 1/2 cups chickpeas, (15 ounce can, drained and rinsed, if using canned)

•        1/3 cup dried currants or cranberries

•        1 1/2 teaspoons lemon zest ( about 1 medium lemon)

        ***Fennel and Coriander are both amazing for supporting the digestive system.

Vinaigrette:

•        1/8 cup lemon juice

•        1/8 cup apple cider vinegar, plus more to taste

•        1 tablespoon honey (sub maple syrup for vegan)

•        1 teaspoon miso paste (adds depth, richness & probiotics!) white, red or brown

•        1/4 teaspoon smoked paprika

•        1 teaspoon salt

•        1/4 teaspoon black pepper

•        1/8 cup of extra virgin olive oil or substitute avocado oil

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INSTRUCTIONS

Get quinoa cooking and cool to room temperate.  (Quinoa can also be made ahead of time and refrigerated until ready to use.) Add rinsed dry quinoa to two cups of boiling water, reduce heat to simmer cook for for 12 minutes.

Make the vinaigrette: whisk all ingredients together, except the oil, in a small bowl, then slowly drizzle in the olive oil while whisking.

Toast fennel and coriander seeds in a cast iron skillet (or any pan will do) and give them a few stirs until they just start to give off their lovely fragrance, about 30 seconds. Grind with mortar and pestle or spice grinder.

Rinse and pat dry kale leaves and remove ribs and stems. Place in a large bowl and add the 2 teaspoons olive oil and a pinch salt. Rub the salt and oil in the leaves with your hands to tenderize the kale.

Add the cooled quinoa, parsley, apple, scallions, chickpeas, currants, lemon zest and ground spices to the bowl with the kale and toss gently with the vinaigrette.

Taste and adjust salt and vinegar, adding more to taste.

Makes about 6 1/2 cups.  If making ahead, taste right before serving and add more vinegar/ and or salt if necessary.

Chocolate Coconut Milk Chia Pudding   (4 servings)

·      2 cups of coconut milk

·      ¼ cup of maple syrup or stevia to taste

·      ½ cup of Chia Seeds

·      ¼ cup of pure good quality cocoa powder

·      1 tsp. of pure vanilla

Mix all together and chill for at least 4 hours. Blend all of this in a blender before you chill it if you prefer a smoother texture. Chia seeds are high in calcium, Omega-3s, and anti-oxidants. Try it for a quick breakfast or snack.