Good morning!
Time to yawn, stretch, and prepare for the day.
But what if that morning stretch is hard? What if arthritis means your morning is full of achy soreness, stiffness, and pain?
There are many ways to approach arthritis and other kinds of body pain. Yoga, meditation, and other mindfulness practices can help a lot. Moderate exercise has been shown to help manage the stiffness. I can't currently do some of the things I used to, but I hope to do them all again soon. Even on really tough days, I try to do at least a half hour of yoga. There's a lot of creaking, but it helps.
Acupuntcure is helpful for a lot of people. There are herbs and other supplements you can take to help keep your body moving. There are lots of foods that help. Many people find NSAIDs and steroids helpful, but there are potential side effects to consider, especially with long term use.
I'm not your doctor. I'm not here to judge the combination of treatments you choose. What I do have is a delicious recipe to start your day off well. The ingredients in this smoothie work together to support your joint health, and they're delicious!
CHERRY SMOOTHIE
Cashew milk or other milk or yogurt of choice
Lemon, peeled with a knife or juiced
Cherries, pitted (frozen or fresh)
Blueberries (frozen or fresh)
Ripe banana (frozen or fresh) or a spoonful or raw, local honey to taste
Romaine or spinach
Water
First, make your cashew milk. It's easy - blend cashews with a little water until smooth. That's it! Save some in a jar for other uses if you like. Using only a tiny bit of water makes a thick creme. More water makes a thin milk. You don't have to strain cashew milk; just blend and go.
Blend your fruits with your cashew milk. Add a little water as necessary. Add greens and blend until completely smooth. If you're not feeling the greens this morning, it's actually okay to skip them. There are no smoothie police to make sure every single one is green. Yes, the leafy veggies are oh-so-good for you, but even without greens, this smoothie will be super nourishing.
Optional but recommended: stir in a spoonful of fish oil, or take some on the side. Alternatively, you may choose to take a vitamin D supplement, preferably D3 suspended in olive oil.
So why these ingredients? Well, cashews are super creamy and delicious, and lend body and good fat to help you absorb all the other good stuff in the smoothie. Cashews make it taste a little more like cherry cheesecake, but you can use coconut milk or a bit of avocado instead if you prefer. Cherries and blueberries are both rich in phytochemicals that decrease inflammation. Blueberries are incredibly rich in antioxidants. Cherries have been shown to help with many kinds of arthritis and pain, especially gouty arthritis. Lemon boosts the smoothie's vitamin C content even higher. Vitamin C supports the health of connective tissue in and around joints, as well as the fascia surrounding muscles. It also helps you absorb the iron and other minerals in the greens.
Spinach and romaine are both excellent greens for overall health, especially for decreasing inflammation. Bananas are delicious and sweeten up your smoothie, countering the tartness of the berries and the bitterness of the greens. They're also rich in vitamins and minerals. Raw local honey is great for immune support, allergies, and inflammation. Omega-3 fatty acids and vitamin D in fish oil have been shown to support joint health and overall health. And again, that little dose of good fat will help you absorb all the goodness that's locked away in the fruits and veggies.
So sip that smoothie, relax, and enjoy. Then go for a walk in the sunshine, take a yoga class, and stretch it out! It may be hard to get started, but your body will thank you afterward.
Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts
Friday, May 17, 2013
Wednesday, March 6, 2013
Holiday Treats! Pi Day, St. Patrick's Day, Easter, and Passover are all upon us!
But first, Pi Day and St. Patrick's Day! NOW IS THE TIME TO THINK ABOUT ORDERING FOR PI DAY AND ST. PADDY'S DAY! What? Ordering? Yup, I'm reviving orders and deliveries for the holidays, because I love cooking for you and I miss you! Plus I'm always happy to come cook for you and your family for a fantastic holiday or anytime! (I'm already booked for the first night of Passover and for Good Friday, but I have some other dates free. Please email me if you are interested in any menu for any date at all, and we'll talk!)
I'll be doing plenty of gluten free, real food, delicious, homemade awesome food for all those holidays. Most items will be vegan, and others will be non-vegan. All will be made with care and attention to your family's specific needs. As always, I avoid all gluten ingredients, all soy, peanut, GMOs, and weird stuff. Keeping your food delicious and safe is the top priority!
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| A Vegan Cottage Pie Begins |
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| Gluten Free, Vegan Pot Pie |
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| Sweet Potato and Local Beef Cottage Pie |
I will also do some sweet pies, of course! Last year's gluten free vegan pecan pie was amazing, and I'll definitely reprise that. I've also been working on a raw vegan avocado lime pie that I'm pretty excited about, and a banana cream pie with coconut custard. Yum!
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| This is the best pecan pie ever. Ever! |
For St. Patrick's Day, which is next Sunday the 17th, I will make you delicious gluten free, vegan Irish soda bread. Remember how yummy that was last year? I miss it, and I want to make it for you again. It was so darn good. I'll also make colcannon: mashed potatoes with kale and general yumminess (can be made vegan with olive oil, or with dairy butter) AND I'll do a cabbage side - with or without bacon. If there's enough interest, I might do corned beef brisket too. If you're interested, please email me soon so we can plan! Write to me any time at rathercraftymary@gmail.com
Looking forward to cooking for you all soon!
Much love,
Chef Mary
Wednesday, January 30, 2013
Raw vegan hemp and veggies salad
Good morning!
This morning, I have a fantastic breakfast, lunch, dinner, side, or anytime dish for you. Again, there will be no awards for the photos; I was so hungry I ate most of it before remembering to take pictures. Oops!
Just trust me, this is awesome.
I woke up this morning tired of all the animal protein. On Whole30, the guidelines require a dense source of protein at every meal, alongside lots of healthy veggies. Well, I just wanted veggies, veggies, and just more veggies. So how to get some essential amino acids and healthy fats into my balanced breakfast? Hemp seeds to the rescue!
Like all salads, this one is endlessly customizable. Use what you like! Want it 100% raw? Skip the roasted beets. Is it summer where you are? Add tomatoes instead of the beets. Want more carbs to fuel a heavy cardio day? Add more carrots, some leftover roasted squash or sweet potato, orange or tangerine sections, or some fresh or dried apples. Need more protein to recover from an intense strength training session? Add some walnuts, shrimp, tuna, or egg. Need more fat to fuel a long day? Use the whole avocado. Have different salad greens kicking around? Switch them up. Kale would be awesome. Frisee would be wonderful, especially if you top the salad with some egg. Use what you have and like best. Enjoy!
RAW VEGAN HEMP AND VEGGIES SALAD
Serves 1 as a light meal, or 2 as a side
INGREDIENTS
1/3 to 1/2 an avocado
2 T dulse seaweed flakes (if you can't find dulse, try crumbled nori)
A couple glugs raw apple cider vinegar, to taste
Pinch sea salt, to taste
1 large heart or small full head of romaine lettuce, washed and chopped
1 large or 2 smaller carrots, chopped small or shredded
1 leftover roasted beet, cubed
2 T shelled hemp seeds
METHOD
Mash the avocado, dulse, vinegar, and salt together in the bottom of your big mixing bowl. Add lettuce, carrot, beet, and hemp seeds. Toss to coat really well. Season to taste, and dive in!
This morning, I have a fantastic breakfast, lunch, dinner, side, or anytime dish for you. Again, there will be no awards for the photos; I was so hungry I ate most of it before remembering to take pictures. Oops!
I woke up this morning tired of all the animal protein. On Whole30, the guidelines require a dense source of protein at every meal, alongside lots of healthy veggies. Well, I just wanted veggies, veggies, and just more veggies. So how to get some essential amino acids and healthy fats into my balanced breakfast? Hemp seeds to the rescue!
Like all salads, this one is endlessly customizable. Use what you like! Want it 100% raw? Skip the roasted beets. Is it summer where you are? Add tomatoes instead of the beets. Want more carbs to fuel a heavy cardio day? Add more carrots, some leftover roasted squash or sweet potato, orange or tangerine sections, or some fresh or dried apples. Need more protein to recover from an intense strength training session? Add some walnuts, shrimp, tuna, or egg. Need more fat to fuel a long day? Use the whole avocado. Have different salad greens kicking around? Switch them up. Kale would be awesome. Frisee would be wonderful, especially if you top the salad with some egg. Use what you have and like best. Enjoy!
RAW VEGAN HEMP AND VEGGIES SALAD
Serves 1 as a light meal, or 2 as a side
INGREDIENTS
1/3 to 1/2 an avocado
2 T dulse seaweed flakes (if you can't find dulse, try crumbled nori)
A couple glugs raw apple cider vinegar, to taste
Pinch sea salt, to taste
1 large heart or small full head of romaine lettuce, washed and chopped
1 large or 2 smaller carrots, chopped small or shredded
1 leftover roasted beet, cubed
2 T shelled hemp seeds
METHOD
Mash the avocado, dulse, vinegar, and salt together in the bottom of your big mixing bowl. Add lettuce, carrot, beet, and hemp seeds. Toss to coat really well. Season to taste, and dive in!
Tuesday, January 22, 2013
Vegetarian cottage pie
Remember yesterday how I mentioned you can make cottage pie with almost any combination of veggies? Really, the only requirement is that there be something yummy topped with something else yummy, and the top yumminess is some kind of vegetable mash or puree.
You can use leftover or freshly made mashers, over leftover shredded or pulled or minced whatever. Yesterday for breakfast, I used lovely local sweet potatoes over ground beef with carrots and parsnips.
Then at work, I made something similar but completely vegetarian.
I roasted a bunch of different veggies separately, then combined them. The veggies were seasoned with paprika and sea salt in roasting, then sprinkled with marjoram when I combined them all together.
I topped with a mash of white sweet potato, and gave it the peanut butter cookie treatment with the back of a fork to make it beautiful.
Sprinkled with paprika, and voila! Vegetarian (easily vegan) cottage pie! Take it home, pop it in the oven until hot, and dig in!
Make topping first: White sweet potato, cooked, peeled, mashed with butter, a splash of veg broth, and a sprinkling of sea salt, cinnamon, and nutmeg.
Inside:
Veggies roasted until golden and delicious with sea salt, paprika, and oil/butter/fat of choice
Sprinkling of marjoram
Suggested veggies:
Carrots
Potatoes (If you're not doing Whole30)
White sweet potatoes
Watermelon radishes
Parsnips
Turnips
Onions
Just roast off the veggies individually. I do them individually because each veggie takes a slightly different amount of time to become perfectly done. Combine in baking dish and adjust seasoning. Top with mash, make it pretty, and bake till hot. Instant veggie dish! Great with everything, including salads, egg dishes, meat dishes, and beans if you happen to tolerate them.
Enjoy!
Love,
Chef Mary
You can use leftover or freshly made mashers, over leftover shredded or pulled or minced whatever. Yesterday for breakfast, I used lovely local sweet potatoes over ground beef with carrots and parsnips.
Then at work, I made something similar but completely vegetarian.
I roasted a bunch of different veggies separately, then combined them. The veggies were seasoned with paprika and sea salt in roasting, then sprinkled with marjoram when I combined them all together.
I topped with a mash of white sweet potato, and gave it the peanut butter cookie treatment with the back of a fork to make it beautiful.
Sprinkled with paprika, and voila! Vegetarian (easily vegan) cottage pie! Take it home, pop it in the oven until hot, and dig in!
Make topping first: White sweet potato, cooked, peeled, mashed with butter, a splash of veg broth, and a sprinkling of sea salt, cinnamon, and nutmeg.
Inside:
Veggies roasted until golden and delicious with sea salt, paprika, and oil/butter/fat of choice
Sprinkling of marjoram
Suggested veggies:
Carrots
Potatoes (If you're not doing Whole30)
White sweet potatoes
Watermelon radishes
Parsnips
Turnips
Onions
Just roast off the veggies individually. I do them individually because each veggie takes a slightly different amount of time to become perfectly done. Combine in baking dish and adjust seasoning. Top with mash, make it pretty, and bake till hot. Instant veggie dish! Great with everything, including salads, egg dishes, meat dishes, and beans if you happen to tolerate them.
Love,
Chef Mary
Thursday, January 10, 2013
Sprouted sunflower seed hummus recipe
Where is the intersection of the real food movement and veganism? In raw food, of course! The last few months, I have encountered a surprising number of raw vegan recipes on paleo/primal blogs and forums. Most of them were not new to me, but my background is pretty unique.
I'm not vegan anymore, but sometimes I want a meal that feels nourishing and satisfying and doesn't involve meat or eggs. Today I made hummus. I didn't use chickpeas - I used sprouted sunflower seeds! I'm allergic to chickpeas. Many people have sensitivities to legumes. Even if you are among them, you can still enjoy this yummy dip!
Okay, it's not very photogenic. It looks like hummus. Hummus is beige. It is delicious, but it doesn't look like much on its own. It looks and tastes best over a bed of spinach, sprinkled with paprika, with some veggies to dip.
For this recipe, you have to start a few days ahead and sprout your seeds. This is not much work at all, just a little planning.
INGREDIENTS:
1 cup or more, raw organic sunflower seeds
A couple tablespoons tahini
Juice and zest of one to two lemons
Pinch cayenne
Sea salt, to taste
A glug of extra virgin olive oil
Optional: nutritional yeast, minced fresh garlic, cumin, roasted red peppers, apple cider vinegar, cilantro, scallions, whatever seasoning you like in your dip.
Garnish: more olive oil and paprika
METHOD:
Soak a cup or more of organic, raw sunflower seeds overnight. Drain, and rinse until the water runs clear. Drain well and leave undisturbed, covered loosely. I use my little OXO herb spinner for this.
In another 8 - 12 hours, rinse and drain. Repeat. When you have the beginnings of little tails, transfer to the fridge to slow down growth. Now they're ready to use!
Take a cup or two of sprouts and add to food processor. Add a couple spoonfuls of tahini - raw or lightly roasted is fine. If you like garlic, add a small clove, minced. Add a splash or two of lemon juice and some lemon zest, a glug of olive oil, a pinch of sea salt and some cayenne. Process until smooth. Add a couple spoonfuls of nutritional yeast if you like nooch, and blend in. Nooch is Whole30 approved, but some people might not like the idea of anything that is grown in a tank, rather than a field. Use your own discretion. Season to taste. Add anything else you like - it's good with cumin, more cayenne, paprika, some roasted red peppers, more lemon, cilantro, whatever you like! Serve garnished with olive oil and paprika. Great over spinach salad, or with carrots and celery to dip.
Enjoy!
Love,
Chef Mary
I'm not vegan anymore, but sometimes I want a meal that feels nourishing and satisfying and doesn't involve meat or eggs. Today I made hummus. I didn't use chickpeas - I used sprouted sunflower seeds! I'm allergic to chickpeas. Many people have sensitivities to legumes. Even if you are among them, you can still enjoy this yummy dip!
Okay, it's not very photogenic. It looks like hummus. Hummus is beige. It is delicious, but it doesn't look like much on its own. It looks and tastes best over a bed of spinach, sprinkled with paprika, with some veggies to dip.
For this recipe, you have to start a few days ahead and sprout your seeds. This is not much work at all, just a little planning.
INGREDIENTS:
1 cup or more, raw organic sunflower seeds
A couple tablespoons tahini
Juice and zest of one to two lemons
Pinch cayenne
Sea salt, to taste
A glug of extra virgin olive oil
Optional: nutritional yeast, minced fresh garlic, cumin, roasted red peppers, apple cider vinegar, cilantro, scallions, whatever seasoning you like in your dip.
Garnish: more olive oil and paprika
METHOD:
Soak a cup or more of organic, raw sunflower seeds overnight. Drain, and rinse until the water runs clear. Drain well and leave undisturbed, covered loosely. I use my little OXO herb spinner for this.
In another 8 - 12 hours, rinse and drain. Repeat. When you have the beginnings of little tails, transfer to the fridge to slow down growth. Now they're ready to use!
Take a cup or two of sprouts and add to food processor. Add a couple spoonfuls of tahini - raw or lightly roasted is fine. If you like garlic, add a small clove, minced. Add a splash or two of lemon juice and some lemon zest, a glug of olive oil, a pinch of sea salt and some cayenne. Process until smooth. Add a couple spoonfuls of nutritional yeast if you like nooch, and blend in. Nooch is Whole30 approved, but some people might not like the idea of anything that is grown in a tank, rather than a field. Use your own discretion. Season to taste. Add anything else you like - it's good with cumin, more cayenne, paprika, some roasted red peppers, more lemon, cilantro, whatever you like! Serve garnished with olive oil and paprika. Great over spinach salad, or with carrots and celery to dip.
Enjoy!
Love,
Chef Mary
Monday, January 7, 2013
Recipe: Cauliflower rice
Happy Monday morning!
Remember last night I had some lovely lamb shank osso bucco in the slow cooker? Well, this morning it was ready!
It simmered overnight in a mix of beef stock, chicken stock, herbs, spices, and veggies. This morning is was incredibly tender and nourishing! I skimmed off some of the fat, re-seasoned the sauce, and served it with cauliflower "rice" and squash and a garnish of chopped parsley.
As you recall, the cooking liquid was seasoned with carrots, tomato, cumin, cinnamon, allspice, oregano, two kinds of paprika, Aleppo peppers, and bay leaf. We're cutting back on onions and garlic these days to let our tummies rest, but you would do well to add some if you tolerate them! Easy peasy. Next time, I would add even more herbs and cumin, and dial back the cinnamon just a little. It added an interesting depth of flavor, but I think I went a tiny bit overboard. Other than that, so delicious!
Now, what is this crazy cauliflower "rice" side dish?
Well, it is so incredibly easy that you should make some today! It can be vegetarian, vegan, or not. It is low in carbs, if you are the sort of person who counts those. It's rich in fiber and anti-inflammatory micronutrients. It has just enough fat to promote good digestion. It is completely customizable, so it goes with almost everything. Yum!
INGREDIENTS
Half a head of cauliflower (or a whole head if your family is larger than mine)
A spoonful of ghee, oil, or schmaltz (rendered chicken fat)
Leftover roasted butternut squash or other veggies, optional but delicious
Salt and pepper to taste
Fresh herbs to garnish - today I used parsley
METHOD
First, heat up your pot. You want something with a lid that will comfortably hold all your cauliflower, with some space above it. I used a 5 qt enameled cast iron pot that I got at a Le Creuset factory outlet years ago.
Wash your cauliflower. I like to break it into large chunks, suberge in water in the salad spinner bowl, and lift out to the strainer part. Most veggies and herbs get their cleanest in the submerge-and-lift method. Some need three or four changes of water, and others need one or two. Cauliflower is usually pretty clean. Parsley can be pretty sandy. Get your herbs clean and dry too!
Next, cut cauliflower into pieces just small enough to fit in the feed tube of your food processor. Fit the grater blade in your food processor, and grate your cauliflower. It will look kinda sorta like Basmati rice, hence the name. If you don't have a grater blade, you can pulse with the S blade until it looks to be about the size of rice, or grate on a box grater, or just chop it with a knife. Don't let lack of technology stand in your way!
Heat your cooking fat in your pan. Swirl around to coat the bottom, then add all your cauliflower. Add a pinch of salt and stir it around to coat. Put the lid on, turn down the heat, and steam gently for a few minutes. You can add a splash of veg broth or chicken stock if you like, but the cauliflower has lots of moisture in it already so you don't really need it unless you want to add a certain flavor.
Take off the lid, add in your leftover squash or whatever veggies you like. Mash the squash a little to break it up, and stir it all up. Season to taste with salt and pepper. Serve, garnished with chopped fresh herbs.
Variations are endless - yesterday I made some with coconut. (I didn't have coconut milk, so I used a spoonful of Coconut Manna and a splash of water.) Another day, I will grate in some beets and garnish with dill. How will you make yours? What's your favorite cauliflower dish? Please leave a comment to let me know!
Love,
Chef Mary
Remember last night I had some lovely lamb shank osso bucco in the slow cooker? Well, this morning it was ready!
It simmered overnight in a mix of beef stock, chicken stock, herbs, spices, and veggies. This morning is was incredibly tender and nourishing! I skimmed off some of the fat, re-seasoned the sauce, and served it with cauliflower "rice" and squash and a garnish of chopped parsley.
As you recall, the cooking liquid was seasoned with carrots, tomato, cumin, cinnamon, allspice, oregano, two kinds of paprika, Aleppo peppers, and bay leaf. We're cutting back on onions and garlic these days to let our tummies rest, but you would do well to add some if you tolerate them! Easy peasy. Next time, I would add even more herbs and cumin, and dial back the cinnamon just a little. It added an interesting depth of flavor, but I think I went a tiny bit overboard. Other than that, so delicious!
Now, what is this crazy cauliflower "rice" side dish?
Well, it is so incredibly easy that you should make some today! It can be vegetarian, vegan, or not. It is low in carbs, if you are the sort of person who counts those. It's rich in fiber and anti-inflammatory micronutrients. It has just enough fat to promote good digestion. It is completely customizable, so it goes with almost everything. Yum!
INGREDIENTS
Half a head of cauliflower (or a whole head if your family is larger than mine)
A spoonful of ghee, oil, or schmaltz (rendered chicken fat)
Leftover roasted butternut squash or other veggies, optional but delicious
Salt and pepper to taste
Fresh herbs to garnish - today I used parsley
METHOD
First, heat up your pot. You want something with a lid that will comfortably hold all your cauliflower, with some space above it. I used a 5 qt enameled cast iron pot that I got at a Le Creuset factory outlet years ago.
Wash your cauliflower. I like to break it into large chunks, suberge in water in the salad spinner bowl, and lift out to the strainer part. Most veggies and herbs get their cleanest in the submerge-and-lift method. Some need three or four changes of water, and others need one or two. Cauliflower is usually pretty clean. Parsley can be pretty sandy. Get your herbs clean and dry too!
Next, cut cauliflower into pieces just small enough to fit in the feed tube of your food processor. Fit the grater blade in your food processor, and grate your cauliflower. It will look kinda sorta like Basmati rice, hence the name. If you don't have a grater blade, you can pulse with the S blade until it looks to be about the size of rice, or grate on a box grater, or just chop it with a knife. Don't let lack of technology stand in your way!
Heat your cooking fat in your pan. Swirl around to coat the bottom, then add all your cauliflower. Add a pinch of salt and stir it around to coat. Put the lid on, turn down the heat, and steam gently for a few minutes. You can add a splash of veg broth or chicken stock if you like, but the cauliflower has lots of moisture in it already so you don't really need it unless you want to add a certain flavor.
Take off the lid, add in your leftover squash or whatever veggies you like. Mash the squash a little to break it up, and stir it all up. Season to taste with salt and pepper. Serve, garnished with chopped fresh herbs.
Variations are endless - yesterday I made some with coconut. (I didn't have coconut milk, so I used a spoonful of Coconut Manna and a splash of water.) Another day, I will grate in some beets and garnish with dill. How will you make yours? What's your favorite cauliflower dish? Please leave a comment to let me know!
Love,
Chef Mary
Tuesday, January 1, 2013
Kale Salad Recipe and Variations
Here's a great recipe for almost everyone - it's Whole30 compliant, raw if you don't toast the seeds, and vegan, as long as you don't add cheese to it. It's WAPF compatible. It can easily be nut free. It's gluten free and grain free. It's also paleo, primal, intuitive eating, and made using only real, traditional foods and ingredients. It's also high in fiber, low in net carbs, made with good healthy fat, filling, can be mostly or all local. It's versatile, customizable, nourishing, and goes with everything!
It's barely even a recipe, really, more of a method with infinite variations.
Yesterday, we made a very similar kale salad for a new year's eve party. For the party, we added very finely grated Parmigiano Reggiano cheese. It's great with or without, but if you are dairy-free or doing a Whole30, leave it off for now. If you use fresh fruit, add it in right before eating to keep it fresh. If you use dried fruit, use sparingly and make sure it is unsulphured and has no sugar, additives, or preservatives. Another day I'll teach you to make your own dried fruit!
Fresh and Wintry Kale Salad
Toasted pine nuts or local pumpkin seeds
A big bunch of kale - any variety works
A few bits of diced fresh or dried apple, or other fruit you like (use moderation)
A small piece of shallot, very thinly sliced
Apple cider vinegar (preferably raw and unpasteurized)
Extra virgin olive oil
Toast your pine nuts or pumpkin seeds in the oven or very carefully on the stove top. Pine nuts need no extra oil when toasting. Keep a very close eye on them - they burn easily and they're so expensive! I love butternut squash seeds. They're delicious, and they're a free bonus with your squash! Toss with olive oil, salt, and paprika, spread in a thin layer on a baking sheet and bake at 350 until toasty and brown. Let cool fully.
Wash and dry your kale. Take out the stems, and use them for juice. Make a chiffonade of the leaves: Roll a couple at a time into tight little cylinders, and cut across the roll into very skinny little ribbons. The thinner they are, the more tender they will be.
Chop your apples into little dice, slice your shallots ever so thinly, and if you are adding parm grate it now. Add them all to your kale in your very biggest bowl, and toss everything together thoroughly. Add a sprinkle of sea salt, a splash of vinegar, and a glug of oil. Toss again thoroughly, until very well coated. Season to taste.
Let it all marinate for at least a few minutes before enjoying, or keep it dressed in the fridge up to overnight. A dressed kale salad stands up to storage extremely well, unlike its lettuce and spinach based cousins. This makes it a fantastic choice for your lunch at work - make it in the morning or the night before, pack it up (preferably in a glass or other BPA-free container) and it's ready and waiting for your no-fuss, healthy lunch.
Variations: You can make kale salad hundreds of ways!
*Instead of the apples, use different fresh or dried fruits - try apricots or sun dried tomatoes. Or skip the fruit entirely - kale salad is fantastic even without. Remember that dried fruit benefits from absorbing the dressing over time. Fresh fruit may discolor (though the dressing does slow that down) so you might hold the fruit back and add it closer to serving time if you're using fresh fruit and not serving the salad right away.
*Grind cashews that have already been soaked and dehydrated. Mix with some nutritional yeast and a pinch of salt, and sprinkle that on top. Cheese-like umami flavor without dairy!
*Sprinkle in hemp seeds instead of the pine nuts for even more healthy protein, good fats, and variation in texture.
*Add leftover chopped chicken, fish, or beef for a big protein boost.
*Top with a poached or fried egg.
*Serve as a lighter entree on its own, or as a side with grass fed beef or lamb.
*Try using different vinegars like pear vinegar, champagne vinegar, balsamic (great with figs!) or use lemon juice.
*If you're eating it right away, massage the dressing in a little to tenderize the kale. Add even more satisfying texture by tossing in some romaine or other lettuce after you massage the kale.
The only limits here are your imagination and what you have on hand. So make sure you always have lots of healthy veggies in your fridge, healthy oils like olive and coconut, and high-quality vinegars in your pantry.
Enjoy!
Love,
Chef Mary
It's barely even a recipe, really, more of a method with infinite variations.
Yesterday, we made a very similar kale salad for a new year's eve party. For the party, we added very finely grated Parmigiano Reggiano cheese. It's great with or without, but if you are dairy-free or doing a Whole30, leave it off for now. If you use fresh fruit, add it in right before eating to keep it fresh. If you use dried fruit, use sparingly and make sure it is unsulphured and has no sugar, additives, or preservatives. Another day I'll teach you to make your own dried fruit!
 |
| Lacinato Kale! |
Fresh and Wintry Kale Salad
Toasted pine nuts or local pumpkin seeds
A big bunch of kale - any variety works
A few bits of diced fresh or dried apple, or other fruit you like (use moderation)
A small piece of shallot, very thinly sliced
Apple cider vinegar (preferably raw and unpasteurized)
Extra virgin olive oil
Toast your pine nuts or pumpkin seeds in the oven or very carefully on the stove top. Pine nuts need no extra oil when toasting. Keep a very close eye on them - they burn easily and they're so expensive! I love butternut squash seeds. They're delicious, and they're a free bonus with your squash! Toss with olive oil, salt, and paprika, spread in a thin layer on a baking sheet and bake at 350 until toasty and brown. Let cool fully.
Wash and dry your kale. Take out the stems, and use them for juice. Make a chiffonade of the leaves: Roll a couple at a time into tight little cylinders, and cut across the roll into very skinny little ribbons. The thinner they are, the more tender they will be.
Chop your apples into little dice, slice your shallots ever so thinly, and if you are adding parm grate it now. Add them all to your kale in your very biggest bowl, and toss everything together thoroughly. Add a sprinkle of sea salt, a splash of vinegar, and a glug of oil. Toss again thoroughly, until very well coated. Season to taste.
Let it all marinate for at least a few minutes before enjoying, or keep it dressed in the fridge up to overnight. A dressed kale salad stands up to storage extremely well, unlike its lettuce and spinach based cousins. This makes it a fantastic choice for your lunch at work - make it in the morning or the night before, pack it up (preferably in a glass or other BPA-free container) and it's ready and waiting for your no-fuss, healthy lunch.
Variations: You can make kale salad hundreds of ways!
*Instead of the apples, use different fresh or dried fruits - try apricots or sun dried tomatoes. Or skip the fruit entirely - kale salad is fantastic even without. Remember that dried fruit benefits from absorbing the dressing over time. Fresh fruit may discolor (though the dressing does slow that down) so you might hold the fruit back and add it closer to serving time if you're using fresh fruit and not serving the salad right away.
*Grind cashews that have already been soaked and dehydrated. Mix with some nutritional yeast and a pinch of salt, and sprinkle that on top. Cheese-like umami flavor without dairy!
*Sprinkle in hemp seeds instead of the pine nuts for even more healthy protein, good fats, and variation in texture.
*Add leftover chopped chicken, fish, or beef for a big protein boost.
*Top with a poached or fried egg.
*Serve as a lighter entree on its own, or as a side with grass fed beef or lamb.
*Try using different vinegars like pear vinegar, champagne vinegar, balsamic (great with figs!) or use lemon juice.
*If you're eating it right away, massage the dressing in a little to tenderize the kale. Add even more satisfying texture by tossing in some romaine or other lettuce after you massage the kale.
The only limits here are your imagination and what you have on hand. So make sure you always have lots of healthy veggies in your fridge, healthy oils like olive and coconut, and high-quality vinegars in your pantry.
Enjoy!
Love,
Chef Mary
Happy New Year, and a Happy Healthy New Approach!
Happy New Year!
This year, our dietary path has shifted from where it was the last couple years. I thought it was only fitting to move over to a fresh, new blog to celebrate the new focus!
Today is not just the first day of a new year. It is also the day Earnest and I begin a new sort of challenge: We are doing a Whole30 together. What's that? Well, the rules are here: http://whole9life.com/2012/08/the-whole30-program/
For one month, you eat only vegetables, fruits, healthy fats, and high quality, non-dairy animal proteins. It's a particularly strict version of the currently-fashionable paleo/primal diet. Personally, I'm not so much one for labels as for just making Good, Solid Choices.
The restrictions you choose to follow when doing a Whole30 are: No grains, legumes, dairy other than ghee, alcohol, white potatoes, certain additives, or sugar (even maple and honey.) That's not all that far from how I've been eating lately, but I have been using some honey, maple, cheese, and homemade yogurt from raw milk. I've been making good progress with this approach so far. We've been gluten free for quite some time, and in fact GF has been an area of focus in my work as a personal chef. (The other primary focus for me has been delicious, wonderful veggies! Even though I'm not vegan anymore, I will always love veggies! I'll talk about them a lot more in future posts.)
From my own diet, I have already eliminated most grains and all legumes, because my body was responding to them with a range of reactions including true allergy, digestive upset, and inflammation. I was occasionally eating rice and just tasting the other gluten-free grain foods I cook for others whose digestion handles them better. By eliminating even those tiny amounts of grains, I hope to reduce inflammation in my body further, and continue my path of healing my gut. Later, I'll talk more about how far I've already travelled in search of a happy belly! I'll also talk about the challenges I run into on the way, as a professional cook with dietary restrictions.
Earnest has relied a lot more on grains and legumes, and he loves his sweets. This challenge will be harder for him, and I'm going to do my best to support him and make his experience positive and easy. There's nothing like having your own personal chef to make positive choices easier!
Those of you who have known me for a while know that I love raw veggies and fruits. I was vegan for two years, and ovo-lacto vegetarian for over ten years, split between two different times in my life. While I was vegan, I followed a very high raw approach most of the time. This was great for me at first. For the first year, I experienced high energy and abundant health.
Later, and whenever I ate too many grains or legumes, I started to experience a lot of strange symptoms, mostly of inflammation, digestive upset, and radical weight fluctuations. I started to feel fatigued and brittle, and knew I needed to make some changes again.
On top of these experiences, sensitivities, and restrictions, I have true allergies. I'm allergic to peanuts, soy, and some other legumes - and we're talking throat-closing anaphylaxis here. I actually had to quit a job once because of all the peanut and soy products on the menu. I am also sensitive to wheat and other gluten-containing grains. I have one of the genes that can cause celiac disease, and I experience lots of symptoms when I consume gluten, but I haven't received a conclusive diagnosis of celiac disease. Interestingly, Earnest experiences many of the same symptoms with gluten that I do. In fact, we stopped using gluten at home because of his sensitivities, and I only realized I was also sensitive later.
My new goals are to continue healing my digestion, tame inflammation in my body, and have abundant, glowing energy again. I am already well on my path toward meeting these big goals, and lots of little ones along the way.
I also plan to continue eating tons of fresh veggies, mostly local even in the New England winter. I will share with you tips and tricks for choosing the best produce and getting good deals. Just as importantly, I will help you navigate the different meat choices out there. Are they all healthy or ethically raised? Not by a long shot. But are there sustainable, environmentally-friendly, affordable options out there? Absolutely. I can help connect you with your local farmers, find grass-fed beef and truly, honestly free range eggs, and choose seafood that is safe for your family and sustainable for the environment.
If you have just found me, maybe you also have a goal. Do you want to lose weight? Get stronger? Run faster? Flush away inflammation? Learn great recipes, tips and tricks for cooking and eating great food? Ways to incorporate lots more veggies into your (or your kids') diet? Gluten free substitutions and fantastic recipes? Leave me a comment and ask me anything! I've been cooking and baking for a very long time, and I love a good challenge!
I look forward to writing for you and cooking for you a lot more soon!
Much love,
Chef Mary
This year, our dietary path has shifted from where it was the last couple years. I thought it was only fitting to move over to a fresh, new blog to celebrate the new focus!
Today is not just the first day of a new year. It is also the day Earnest and I begin a new sort of challenge: We are doing a Whole30 together. What's that? Well, the rules are here: http://whole9life.com/2012/08/the-whole30-program/
For one month, you eat only vegetables, fruits, healthy fats, and high quality, non-dairy animal proteins. It's a particularly strict version of the currently-fashionable paleo/primal diet. Personally, I'm not so much one for labels as for just making Good, Solid Choices.
The restrictions you choose to follow when doing a Whole30 are: No grains, legumes, dairy other than ghee, alcohol, white potatoes, certain additives, or sugar (even maple and honey.) That's not all that far from how I've been eating lately, but I have been using some honey, maple, cheese, and homemade yogurt from raw milk. I've been making good progress with this approach so far. We've been gluten free for quite some time, and in fact GF has been an area of focus in my work as a personal chef. (The other primary focus for me has been delicious, wonderful veggies! Even though I'm not vegan anymore, I will always love veggies! I'll talk about them a lot more in future posts.)
From my own diet, I have already eliminated most grains and all legumes, because my body was responding to them with a range of reactions including true allergy, digestive upset, and inflammation. I was occasionally eating rice and just tasting the other gluten-free grain foods I cook for others whose digestion handles them better. By eliminating even those tiny amounts of grains, I hope to reduce inflammation in my body further, and continue my path of healing my gut. Later, I'll talk more about how far I've already travelled in search of a happy belly! I'll also talk about the challenges I run into on the way, as a professional cook with dietary restrictions.
Earnest has relied a lot more on grains and legumes, and he loves his sweets. This challenge will be harder for him, and I'm going to do my best to support him and make his experience positive and easy. There's nothing like having your own personal chef to make positive choices easier!
Those of you who have known me for a while know that I love raw veggies and fruits. I was vegan for two years, and ovo-lacto vegetarian for over ten years, split between two different times in my life. While I was vegan, I followed a very high raw approach most of the time. This was great for me at first. For the first year, I experienced high energy and abundant health.
Later, and whenever I ate too many grains or legumes, I started to experience a lot of strange symptoms, mostly of inflammation, digestive upset, and radical weight fluctuations. I started to feel fatigued and brittle, and knew I needed to make some changes again.
On top of these experiences, sensitivities, and restrictions, I have true allergies. I'm allergic to peanuts, soy, and some other legumes - and we're talking throat-closing anaphylaxis here. I actually had to quit a job once because of all the peanut and soy products on the menu. I am also sensitive to wheat and other gluten-containing grains. I have one of the genes that can cause celiac disease, and I experience lots of symptoms when I consume gluten, but I haven't received a conclusive diagnosis of celiac disease. Interestingly, Earnest experiences many of the same symptoms with gluten that I do. In fact, we stopped using gluten at home because of his sensitivities, and I only realized I was also sensitive later.
My new goals are to continue healing my digestion, tame inflammation in my body, and have abundant, glowing energy again. I am already well on my path toward meeting these big goals, and lots of little ones along the way.
I also plan to continue eating tons of fresh veggies, mostly local even in the New England winter. I will share with you tips and tricks for choosing the best produce and getting good deals. Just as importantly, I will help you navigate the different meat choices out there. Are they all healthy or ethically raised? Not by a long shot. But are there sustainable, environmentally-friendly, affordable options out there? Absolutely. I can help connect you with your local farmers, find grass-fed beef and truly, honestly free range eggs, and choose seafood that is safe for your family and sustainable for the environment.
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| Local Chioggia Beets |
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| The Littlest Carrot! |
If you have just found me, maybe you also have a goal. Do you want to lose weight? Get stronger? Run faster? Flush away inflammation? Learn great recipes, tips and tricks for cooking and eating great food? Ways to incorporate lots more veggies into your (or your kids') diet? Gluten free substitutions and fantastic recipes? Leave me a comment and ask me anything! I've been cooking and baking for a very long time, and I love a good challenge!
I look forward to writing for you and cooking for you a lot more soon!
Much love,
Chef Mary
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