Serves 1
1 cup spinach (may use the greens of your choice)
1 cup liquid (I used almond milk)
1/4 cup chopped beets
1 orange chopped
1/2 cup frozen cherries
1/2 tsp chopped ginger
1 tablespoon almond butter
1 tablespoon ground hemp seed
Blend liquid, beets, and spinach in a blender. Add remaining ingredients and blend until smooth.
Original Recipe: https://www.rebeccakatz.com/recipe-box/asian-rice-salad-with-edamame
2 teaspoons sea salt
2 cups Forbidden rice, rinsed and drained
1 cup shelled edamame beans
1 cup peeled and thinly sliced diagonally celery
1 cup peeled and shredded carrot
1/2 red bell pepper, diced
1/2 cup scallions thinly sliced diagonally, green and white parts
2 tablespoons brown rice vinegar
3 tablespoons tamari
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/8 teaspoon cayenne
1/4 cup sesame oil
3 tablespoons fresh lime juice
1/8 teaspoon sea salt
1/2 teaspoon Grade A Dark Amber maple syrup
1 cup toasted cashews
1 tablespoon chopped fresh cilantro
1/2 cup chopped fresh basil
1 tablespoon lightly toasted sesame seeds
2 teaspoons fresh lime juice
In a medium pot, bring 4 cups of water and 1 teaspoon salt to a boil over high heat. Add the rice and return to a boil. Cover, decrease the heat, and simmer until tender, 20 to 25 minutes. Pour the rice onto a sheet pan and fluff with a fork to separate the grains and cool.
In another medium pot, bring 4 cups of water to a boil over high heat. Add 1 teaspoon salt and blanch the edamame until just tender, about 1 minute. Transfer to a colander, rinse with cold water, and set aside.
In a bowl combine the rice, celery, carrot, red pepper, and scallions. Prepare the dressing by whisking the vinegar, tamari, ginger, garlic, cayenne, sesame oil, toasted sesame oil, lime juice, salt, and maple syrup together. Toss the rice mixture with the dressing. Stir in the beans, cashews (reserve a few for garnish), cilantro, and basil. Top with the sesame seeds and a squeeze of lime juice. Serve in a salad bowl, garnished with cashews.
2 lbs boiled, cubed red potatoes
3 stalks celery chopped
1/4 cup red onion
Boil potatoes until soft. Remove from water and spread on a baking sheet and toss with vinaigrette. Refrigerate 12-24 hrs. Add celery and red onion, toss and serve.
Longevity Kitchen, Rebecca Katz with Mat Edelson
MAKES ABOUT 1/2 CUP • PREP TIME: 5 minutes
2 tablespoons Balsamic Vinegar
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon lemon zest
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/4 cup extra virgin olive oil
Combine all of the ingredients in the order in which they are written. Whisk until thoroughly blended.Store in a glass jar in the refrigerator for up to 1 week.
Southwestern Lentils and Brown Rice
Adapted from plateandpairings.com
Yesterday I had some lovely chicken bone broth that I had made in my Instapot. I had never made bone broth in my Instapot so I did what I usually do and Googled it. Well, one thing lead to another, as it often does when Googling, and I found a beautiful recipe for Southwestern Lentils and Brown Rice at plateandpairings.com.
The author had adapted the recipe she had discovered and I decided to adapt it further based on what I had in my kitchen and ingredients that nourish me. I had lentils, rice, and yellow squash. I didn’t have some of the other ingredients, but I didn’t let that stop me!
My suggestion to folks just starting in the kitchen; relax, breath, start with a simple recipe, be willing to make a mistake, and have fun. If that still sounds overwhelming, reach out, I will be happy to help.
4 garlic cloves minced and allowed to sit 10 minutes
Olive oil to cover the bottom of the pot
1/2 red onion finely chopped
1/2 red bell pepper finely chopped
1-2 yellow squash cut into bite sized pieces
1 cup basmati brown rice
1 cup lentils
3 cups vegetable broth
1 can petite diced fire roastsed tomatoes 15 oz.
1 ½ tsp cumin
1 tsp turmeric
1 tsp Hatch chili powder
2 tsp dried oregano
1 tsp kosher salt
1/2 tsp Black pepper
Plain yogurt and avocado slices for topping
Set the Instapot to saute and once it reads Hot, add the olive and add onion, bell pepper and saute until onion is transparent.
Add the squash and minced garlic and saute 2 more minutes.
Add cumin, turmeric, chili powder, oregano, salt and black pepper. Stir to combine. Add liquid from tomatoes and broth to total ½ cup and stir, scraping all the brown bits off the bottom of the pan.
Add rice, lentils and remaining broth. Set to manual and cook on high pressure for 15 minutes. Allow pressure to naturally release for 15 minutes then release remaining pressure.
Remove cover and stir. You may add more broth if would like your dish to be a little more soupy.
Serve in bowl and top with a dollop of yogurt and avocado slice.
If you do not have an Instapot, use the same technique with a pot on the stove to sauté the vegetables and deglaze the pan. Once the lentils, rice and broth has been added, cover and allow to simmer on low medium heat 30 minutes or until the rice and lentils are tender and most of the liquid has been absorbed.
What are you cooking this holiday season?
I designed this delicious holiday menu with a healing and anti-inflammatory twist for my patients. Feel free to pick and choose or cook up the whole menu! This menu will also please the vegetarians in your life or be a wonderful compliment to your meat dishes.
As always please let me know what you think!
Yours in Wellness,
Lynda
Mixed olives
Grapes
Blue Cheese
Gruyere
Parmesan
Australian Water Crackers
1 small package cranberries
Zest of 1 orange
1 small apple grated
3 Clementine oranges, juiced
2 teaspoons fresh ginger, grated
1 teaspoon cinnamon
¼ teaspoon allspice
⅛ teaspoon cardamom
½ cup maple syrup
Combine all ingredients in a sauce and simmer until the cranberries burst. If sauce becomes too thick, add a small amount of water.
By Rebecca Katz https://www.rebeccakatz.com/recipe-box/apple-piespiced-walnuts-and-raisins
1 teaspoon extra-virgin olive oil
1 teaspoon Grade A Dark Amber maple syrup
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon sea salt
1/8 teaspoon ground nutmeg
1 cup walnuts
3 tablespoons raisins (optional)
Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
Put the olive oil, maple syrup, cinnamon, allspice, salt, and nutmeg in a bowl and stir to combine. Add in the walnuts and stir with a spatula to evenly coat the walnuts with the spices. Spread evenly on the prepared baking sheet. Roast in the oven for about 8 minutes, until you can begin to smell them. If adding raisins, toss them with the warm walnuts.
COOK’S NOTE: As soon as you start to smell that heavenly aroma wafting from the stove, it’s time to remove the nuts from the oven. They will continue to cook as they cool.
The raisins will plump up as they are tossed with the warm nuts. Take a handful and eat these with sliced apples for a deconstructed, unbaked apple pie.
1/2 cup red wine vinegar
1 teaspoon kosher salt plus more
3-4 garlic cloves, thinly sliced or minced
1 shallot, finely chopped
1 Fresno chile or red jalapeño, finely chopped
1/2 cup minced fresh cilantro
1/4 cup minced fresh flat-leaf parsley
2 tablespoons finely chopped fresh oregano
3/4 cup extra-virgin olive oil
Combine vinegar, 1 tsp. salt, garlic, shallot, and chile in a medium bowl and let stand for 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil.
Serve over roasted Butternut Squash and Purple Sweet Potatoes.
Ghee to cover the bottom of your pan
1 teaspoon cumin seeds
1 teaspoon Garam Masala
1 acorn squash, peeled and cubed
½ lb green beans
Warm the ghee in a skillet. Add the cumin seeds and garam masala, warm until fragrant. Add the cubed squash and green beans and coat with oil and spices. Add a splash of water and cover with a lid. Allow to steam until squash is tender.
1 medium spaghetti squash (you’ll end up with 4 packed cups of cooked spaghetti squash
1 red bell pepper diced
2 large eggs
1 teaspoon garlic powder
¼ cup chopped fresh parsley
1/2 teaspoon salt
¼ teaspoon thyme
Pinch of black pepper
1/4 cup whole wheat flour
Cut spaghetti squash in half lengthwise and remove seeds. Drizzle with olive oil and roast cut side up at 350 degrees until tender. Allow to cool and rake strands of squash out with a fork.
Beat egg, garlic powder, salt, and pepper. Toss squash, bell pepper, flour,and egg mixture in a bowl. Use an ice cream scoop and put mixture on a parchment paper lined baking sheet. Bake at 350 degrees until browned.
From The Longevity Kitchen, Rebecca Katz
½ c pitted dates (about 3 oz) cut into quarters
½ c water
2 tablespoons dark maple syrup
½ teaspoon cinnamon
¼ cup walnuts
1 cup almond flour
1 tablespoon natural,
unsweetened cocoa powder
½ teaspoon baking soda
¼ teaspoon salt
3 tablespoons extra-virgin olive oil
2 organic eggs
2 teaspoons vanilla extract
3 ounces dark chocolate (68-75% cacao content), finely chopped
1 tablespoon cacao nibs, sliced almonds, or a combination
Preheat oven to 350 degrees. Lightly oil the bottom and sides of an 8 inch springform pan and line the bottom with a round of parchment paper. Put the dates, water, maple syrup, and cinnamon in a small saucepan and bring to a boil over high heat. Decrease the heat to low and simmer, stirring often until the dates are tender and the water is absorbed, 5 to 7 minutes. Set aside to cool.
Put the walnuts in a food processor and pulse just until finely ground. Be careful not to over process, or the walnuts will turn into an oily, sticky paste.
Put the ½ cup of ground walnuts in a large bowl (no need to clean out food processor). Store and leftover walnut meal in a resealable bag in the freezer for another use. Add the almond flour, cocoa powder, baking soda, and salt and toss and crumble with your fingers until the ingredients are completely combined and the mixture lump free.
Pulse the date mixture in the food processor and process until smooth. With the motor running, slowly add the oil, then the eggs, one at a time, and finally the vanilla,, stopping to scrape down the sides of the work bowl once or twice. Add to the walnut mixture and stir with a rubber spatula. Fold in the chopped chocolate.
from Good Clean Food, Lily Kunin, p. 72
½ cup raw walnuts
½ cup raw almonds
3-4 tablespoons raw honey or maple syrup
¼ tsp Valencia orange zest
1 tablespoon fresh Valencia orange juice
¼ tsp lemon zest
Pinch of fine sea salt or pink salt
Almond milk or water if needed
2 tablespoons hemp hearts for rolling
Pulse the walnuts and almonds in a food processor until it becomes a crumbly mixture of small chunks. Add the honey, orange zest and juice, lemon zest, salt and blend.
The mixture should stick together when pinched between your fingers. Add a splash of almond milk or water if needed.
Pour hemp hearts into a shallow plate. Use a small cookie scoop or teaspoon to scoop the nut mixture and form it into balls. Roll each ball in the hemp hearts.
Place the balls on a parchment lined plate and chill for 30 minutes before serving.
Store in an airtight container in the refrigerator for up to 1 week or in the freezer for 3 months.
Good Clean Food, Lily Kunin, pg. 92
2 tablespoons coconut oil or ghee
1 yellow onion, diced
2 large carrots, diced
3 stalks celery, diced
2 large bell peppers, seeded and diced
2 garlic cloves, minced
1 tablespoon chili powder, or to taste
½ teaspoon sea salt, or to taste
½ teaspoon dried oregano
⅛ teaspoon cayenne, or to taste
2 zucchini or summer squash, thinly sliced
1 cup (8 oz. can) tomato sauce
1 ½ cups cooked red kidney beans or 15 oz can, rinsed and drained
1 ½ cups cooked black beans or 15 oz. can, rinsed and drained
1 dried bay leaf
Heat oil in a large Dutch oven or heavy bottomed pot on medium. Add the onion, carrots, celery, and bell peppers and cook for about 10 minutes, until veggies start to soften. Try not to stir frequently, as you want the veggies to caramelize rather than steam. Add the garlic along with the chili powder, salt, oregano and cayenne. Cook for 2 more minutes.
Add the zucchini, tomato sauce, kidney and black beans, and ½ cup water along with the bay leaf. Bring the chili to a rolling boil, then reduce the heat to low. Taste and adjust the seasonings as desired. For additional spice, add a dash more cayenne pepper; for a richer flavor, a dash of chili powder.
Cover and cook on low for 20-25 minutes, allowing the flavors to marry. Remove the bay leaf and again adjust seasoning as needed.
Serve topped with cilantro, scallions, a dollop of lime crema, avocado and a pile of toasted corn tortilla strips.
Good Clean Food, Lily Kunin, pg. 81 1 cup raw cashews, soaked overnight and drained
½ jalapeño, seeded and chopped
1 teaspoon ground cumin
1 garlic clove, minced
Salt
Juice of 1-2 limes
Blend the cashews, jalapeño, cumin, garlic, ½ teaspoon salt, the juice of one lime and ¼ cup water in a blender or food processor until smooth. Thin with water as needed until it becomes a sour cream-like consistency. Season with additional lime and salt to tate. Refrigerate before serving. Store leftover crema for 3-4 days in the refrigerator.
3½ cups water
¾ cup dry/uncooked brown basmati rice
¾ cup dry/uncooked red lentils
1 teaspoon ground cumin ***
1 teaspoon ground coriander
½ to 1 teaspoon crushed red pepper flakes (these are spicy; optional)
¼ teaspoon turmeric
¼ teaspoon ground cardamom
⅛ teaspoon ground cloves
1 medium yellow or white onion, chopped (about 2 cups)
1½ teaspoons finely chopped garlic (about 2 medium cloves)
1 teaspoon finely grated or chopped fresh ginger
3 cups water ½ pound Yukon Gold potatoes, cut into ½inch chunks
(about 1½ cups)
1 medium yam, cut into ½inch chunks (about 2 cups)
2 ribs celery, sliced (about ⅔ cup)
1¼ cups cooked peas (if frozen, thaw a little with warm water)
4 cups coarsely chopped greens (I like curly kale)
Bring the water, rice, lentils, and spices (cumin, coriander, red pepper flakes, turmeric, cardamom, and cloves) to a boil in a soup pot over high heat, uncovered. Reduce the heat to low, then cover and simmer for 45 minutes.
About 15 minutes before the rice and lentils are done cooking, heat 1 tablespoon of water in a large frying pan over medium high heat. Once the water starts to sputter, add the onion, and cook while stirring for 3 minutes, adding a little water, as needed. Add the garlic and ginger, and cook while stirring for 1 minute.
Add the 3 cups of water, potatoes, yams, and celery to the frying pan, and return to a boil, uncovered. Reduce the heat to medium low, then cover and cook for 7 minutes. Stir in the peas and greens, then cover and cook for 3 minutes more, or until the potatoes are tender.
Stir the cooked vegetables into the pot of cooked rice and lentils.
Notes: If you don’t want to bother with all of the individual dried herbs and spices (cumin, coriander, red pepper flakes, turmeric, cardamom, ground cloves), you may replace them with 2 to 3 teaspoons of your favorite curry powder. If you’re not in the chopping mood, you can also make a meal of just the lentils, rice, and herbs and spices after cooking them all together in step 1.
Original Recipe: http://www.straightupfood.com/blog/2012/04/03/kichadi/
MAKES ABOUT 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
Original Recipe: https://www.rebeccakatz.com/recipe-box/rosemary-and-pear-muffins
2 cups almond meal
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon baking soda
3 large organic eggs
3 1/2 tablespoons extra-virgin olive oil
1/2 tablespoon lemon juice
1/2 tablespoon water
1 1/2 teaspoon Grade A Dark Amber maple syrup
1/2 cup diced ripe Anjou pear
3 tablespoons chopped walnuts
1 1/2 teaspoons finely minced fresh rosemary
Preheat the oven to 350°F. Oil a mini muffin tin or line it with muffin papers.
In a bowl, mix together the almond meal, salt, pepper, and baking soda. In another bowl, whisk together the eggs, olive oil, lemon juice, water, and maple syrup. Add the wet ingredients to the dry and stir well to combine. Then add in the pears, walnuts, and rosemary. Fill each muffin cup with about 2 tablespoons of batter.Bake for 13 to 15 minutes, until a toothpick comes out clean.
8 ounces pitted dates (10 to 12 Medjool or 20 to 24 Deglet Noor), chopped
¾ cup water
1 cup old-fashioned rolled oats (will be ground into flour)
1 teaspoon ground cardamom (see Notes)
1 teaspoon cinnamon
½ teaspoon baking soda
¼ cup tahini
1½ teaspoons vanilla extract (or seeds from 1 to 2 vanilla beans)
1½ cups old-fashioned oats
½ cup chopped peaches
¼ cup white sesame seeds (without their light brown hulls)
Place the pitted and chopped dates into a small bowl with the ¾ cup water and set aside for at least 15 minutes so the dates can soften. Preheat the oven to 350°F. Line two baking sheets with parchment paper.
Grind 1 cup of rolled oats into flour with a blender. Transfer to a medium bowl, and whisk in the cardamom, cinnamon, and baking soda.
Transfer the dates and water to a blender, and add the tahini and vanilla, and blend until smooth (using a tamper if necessary, as this will be a little thick).
Add the date mixture to the bowl of dry ingredients and stir until all of the dry ingredients disappear. Stir in the oats, apricots, and sesame seeds.
To get the most uniformly sized cookies, use a 2-tablespoon cookie scooper or a soup spoon. Place 12 scoops of dough onto each baking sheet. These cookies will not spread out during baking, so press each scoop with your fingers or a small piece of parchment, until it is the size and shape of an already-baked cookie.
Bake for 16 to 17 minutes, or until lightly browned. Remove from the oven and let cool for 5 minutes before transferring to a cooling rack.
original recipe: http://www.straightupfood.com/blog/2018/06/26/apricot-cardamom-oatmeal-cookies/
1 medium carrot, peeled or unpeeled
6-inch length of an English cucumber, peeled or unpeeled
1 medium zucchini (about 6 inches long), unpeeled
¼ pound jicama, peeled
¼ pound golden beet, peeled
3 large red radishes
After washing and peeling the vegetables, cut them as needed so that they will fit easily through the tube on top of the food processor (see photo below). Put the prepared veggies in a bowl or on a plate so they’re ready.
Once the shredding/grating blade is snugly in place, put the lid on the food processor, lock it and turn it on. Remove the plastic pusher from inside the tube, and feed the vegetables through, using the pusher to move the vegetables down toward the spinning blade. (You may need to stop once or twice to remove any missed slices of vegetables that have become stuck above the circular attachment but under the lid.) Once all the vegetables are shredded, transfer them to a medium bowl.
3 tablespoons lemon juice
2 tablespoons salt-free sodium mustard
½ teaspoon dried Italian herb seasoning
1 small-medium clove of garlic, put through a garlic press (or finely chopped)
Place the lemon juice, mustard, Italian herb seasoning, and garlic into a small bowl or cup, and stir well. Pour over the salad and toss.
original recipe: http://www.straightupfood.com/blog/2018/06/20/summer-slaw
Original recipe: https://dorignacs.com/summer-mediterranean-recipes/
Put all ingredients in a food processor and process until smooth.
You may want to add a squeeze of lime juice of a pinch ofsalt.
The Longevity Kitchen, Rebecca Katz, p. 172
Peach Salsa
Combine all ingredients in a bowl.
Carrot Cake Oatmeal
In a small saucepan, cover dates with water and bring to a boil. Turn off the heat and allow them to soak 1 hour.
Spray the inside of your slow cooker with oil thoroughly. This step is very important!
Add all ingredients to the slow cooker – oats, milk, water, carrots, raisins, dates, maple syrup, olive oil, cinnamon, and sea salt Stir to combine well.
Cook on low for 5-7 hours depending on your cooker. Some take longer and some are faster. I recommend trying a test run during the day to see how long your slow cooker takes before trying overnight.
Before serving, stir to combine and top with toasted nuts or seeds if desired.
Salsa Fresca
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let stand 15 minutes before serving.
https://www.foodnetwork.com/recipes/tyler-florence/salsa-fresca-recipe-1937616
MAKES ABOUT 1/2 CUP • PREP TIME: 5 minutes • COOK TIME: not applicable
Put all the ingredients in small food processor and process about a minute, until smooth.
Pick and Oil + an Acid + a flavor = YUMMY Salad Dressing
Oils-3 parts
Acid-1 part
Other Flavors
Whisk desired ingredients or shake in a jar. Toss salad.
Put the water and 1/4 teaspoon of the salt in a large saucepan and bring to a boil over high heat. Stir in the quinoa. Decrease the heat to low, cover, and cook for 15 to 20 minutes, until the water is absorbed. Remove from the heat. Add the turmeric, ginger, cayenne, and remaining 1/4 teaspoon of salt and fluff with a fork until well combined. While quinoa is cooking, sauté onion, in olive oil until it it is translucent. Add minced garlic and ginger and sauté 3 more minutes. Add to the quinoa and transfer to a bowl and let cool to room temperature Add the pumpkin, dates, bell pepper, parsley, greens. Toss with Orange Vinaigrette Dressing until well combined. Taste; you may need to add a pinch or two of salt, a squeeze of lemon or orange juice, or a dash of olive oil.
The Cancer Fighting Kitchen, Rebecca Kats with Mat Edelson
MAKES ABOUT 20 TRUFFLES • PREP TIME: 15 minutes • COOK TIME: 2 hours in the refrigerator
Soak the diced apricots in cold water for 5 minutes.
Stir the boiling water into the chopped chocolate and let it stand for 30 seconds. Using a small whisk, stir until the chocolate is completely melted and glossy.
Coarsely grind the almonds in a food processor, then add the dates, orange zest, salt, and the chocolate mixture and process until smooth, about 1 minute. Transfer to a bowl; drain the apricots well and stir them into the chocolate mixture. Cover and chill for approximately 2 hours, until firm.
Scatter the coconut on a large plate. Scoop up approximately 1 tablespoon of the chocolate mixture and roll it into a smooth ball between your palms, then roll it in the coconut to coat. Repeat with the remaining mixture, then place the truffles in an airtight container and chill thoroughly before serving.