Savory Oatmeal Who needs sweet oatmeal? Savory oats make a perfect breakfast, lunch, or dinner. To your bowl of cooked steel cut or rolled oats stir in mix-ins then top with toppings. Choose from the ideas below or use your imagination!
extra virgin olive oil nuts & seeds
sesame oil chopped scallions
butter sautéed greens
nutritional yeast sautéed mushrooms
grated parmesan cheese peas/snow peas
pesto sun dried tomatoes
low sodium tamari poached egg
hot sauce chick peas/lentils/black beans
marinara sauce avocado
natural peanut butter kimchi/sauerkraut
chia jam cacao nibs
herbs & spices tahini
kelp seasoning caramelized onions & garlic
miso chopped tomatoes
lemon/lime juice olives
Roasted Eggplant Caponata
Looking for a healthy alternative to chips & dip? Try this delicious combination of flavors and textures!
Eggplant is technically a fruit, low in calories while high in fiber and antioxidants. Eggplant helps with digestion, lowers blood pressure, and may even help prevent cancer.
1 large eggplant
2 tablespoons extra virgin olive oil
1 celery stalk, chopped
2 cloves garlic, peeled and minced
4 oz jar roasted red peppers, drained and chopped
1/2 cup pitted green olives, chopped
2 tablespoons capers, drained
3 tablespoons raisins
2 tablespoons pine nuts
2 tablespoons tomato paste
1 tablespoon red wine vinegar
pinch crushed red pepper flakes
3 tablespoons minced parsley
sea salt & black pepper to taste
Preheat oven to 400 degrees. Pierce eggplant several times with a fork, place on a roasting pan lined with parchment paper for easy clean up. Roast eggplant for about 45 minutes or until soft and browned. Let cool, slice in half lengthwise, scoop out flesh (a bit of skin is ok), chop with a knife. Add oil to a large skillet over medium heat, add celery and garlic cooking for a couple minutes then add the remaining ingredients and cook for a few minutes until heated through. Serve warm, room temperature, or cold with whole grain crackers or as a condiment. Enjoy!
Pumpkin Coconut Custard
A delicious gluten free dairy free alternative to pumpkin pie for the holiday table or any time!
15 ounce can pumpkin puree (I like Farmers Market organic)
Preheat oven to 350 decrees. Combine all ingredients except optional toppings together in food processor or whisk together. Pour into an 8 inch square baking dish and bake for about 40 to 45 minutes. Serve warm or at room temperature sprinkled with toppings if desired. Enjoy!
makes 4 to 8 servings
Slow Cooker Turkey Pumpkin Chili
I love coming home after a long day to find a warm delicious meal waiting! Hint: keep bags of precooked turkey in the freezer for speedy assembly on busy mornings.
1 tablespoon extra virgin olive oil or ghee
1 lb lean grass fed ground or chopped turkey
1 onion, peeled and chopped
1 bell pepper, seeded and chopped
1 jalapeno pepper, seeded and minced (optional)
large can or jar diced tomatoes (I like Jovial in glass jar)
15 ounce can kidney beans (I like Eden organic)
15 ounce can pumpkin puree (I like Farmers Market organic)
12 ounce frozen organic corn kernels
3 tablespoons chili powder
1 tablespoon cumin
sea salt & pepper to taste
toppings of avocado, shredded cheese, plain yogurt, lime wedges (optional)
Over medium high heat cook turkey in oil or ghee, breaking up ground turkey into chunks (skip this step if using precooked turkey). Add turkey to the slow cooker with all ingredients except salt & pepper and optional toppings. Cook on low for 8 to 10 hours or high for 6 to 8 hours. Season with salt & pepper. Top with with avocado, cheese, yogurt, and lime if desired. Enjoy!
drizzle pure maple syrup or raw honey or a couple chopped candied ginger if desired
Mix together the oats through salt in a glass jar/container with lid. Top with remaining ingredients. Refrigerate for at least a few hours. Grab and go and enjoy! Makes 1 serving.
Fruit & Chia Jam
Chia is my jam! The tiny chia seed is big on fiber, protein, and omega-3’s. This jam is super easy to make and delicious on oatmeal, yogurt, cottage cheese, toast, pb&j, or anything else you might think of.
2 cups chopped fresh or frozen fruit
2 tablespoons chia seeds
1 to 2 tablespoons lemon juice or lime juice or orange juice
zest of a lemon or lime or orange
1 to 2 tablespoons maple syrup
1/4 cup finely chopped fresh herbs and/or a pinch of cinnamon, ginger, cardamom, nutmeg, cayenne pepper
Heat the fruit in a small saucepan over high heat to start then turn to low and simmer for about 5 minutes or until it starts to break down. Mash with a fork or a potato masher. Remove from heat then stir in remaining ingredients. Place in a covered container and refrigerate for a few hours. Enjoy!
1 block extra firm organic tofu
3 tablespoons cornstarch
a few shakes spices such as 5 spice powder, ground ginger (optional)
2 tablespoons sesame oil
1 tablespoon nutritional yeast
2 tablespoons low sodium soy sauce
few drops siracha and a sprinkle sesame seeds (optional but wicked good)
Remove the tofu from the package and drain any liquid. Line a plate with paper towels or clean dish cloths. Place the tofu on the towel lined plate then put more towels on top of the tofu. Place another plate on top of the towels and place something heavy on the plate such as a few more plates. Press for 30 minutes. Remove the weight and drain any excess liquid.
Cut the tofu into pieces. Mix the cornstarch and spices (if using) together in a shallow dish. Toss the tofu in the cornstarch until evenly coated. Heat the oil over medium high to high heat. Shake off any extra cornstarch. Add the tofu to the oil and pan fry until golden. Flip the tofu and brown the other side. Take off the heat, add soy sauce and nutritional yeast, stir gently. Drizzle with siracha and sprinkle with sesame seeds if desired. Enjoy!
A tasty aromatic spread of fruits, nuts, spices, and wine. A ritual food, one of six items on the Passover Seder plate. Haroset symbolizes the morter used by slaves to build pyramids. Yes, a food that mimics cement.
I love how the symbolism of food helps us share our stories and heritage. Every year the same story of liberation is told by Jews around the world, with the Seder plate a focal point.
Since my family and our Seder is a bit untraditional so is my version of haroset, inspired by recipes from around the world.
Not only tasty and symbolic but great for digestion and healthy too! Full of fiber, antioxidants, healthy fats, warming spices, and all 6 digestive building flavors (Shadrasatmaka Ahara).
Good any time of year on oatmeal or plain yogurt.
1 cup pitted dates
1 cup dried apples
1/2 cup walnuts
1 whole lemon including the rind, seeds removed
1/2 cup unsweetened flaked coconut
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/8 teaspoon cayenne pepper
1/2 cup sweet red wine
juice of 1 orange
1 tablespoon honey
Chop the dates, apples, walnuts, and lemon by hand or with food processor. In a large bowl combine together with remaining ingredients. Enjoy!
My version of Whole Foods delicious detox salad. It’s packed with naturally detoxifying cruciferous veggies and herbs and loaded with a powerhouse of cancer fighting phytonutrients! This flavorful light and refreshing salad is a welcome addition to any holiday feast, served alongside “heavy” dishes. And a nice change from coleslaw at summer parties.
1 bunch broccoli
1 head cauliflower
a few or more carrots
1 bunch cilantro
1/2 cup sunflower seeds
1 1/2 cups currants
juice of 5 limes
1/2 cup extra virgin olive oil
sea salt and black pepper to taste
a drizzle raw honey
cumin to taste, optional
In several batches using a food processor chop very fine the broccoli, cauliflower, carrots, and cilantro. Toss with remaining ingredients. Makes about 10 cups. Enjoy!
Quick Black Beans & Rice
Super quick! This yummy meal is ready in less than 10 minutes. The trick is to keep well stocked pantry and fridge.
2 tablespoons olive oil
10 oz bag frozen onions & peppers
2 cups cooked brown rice
15 oz can black beans (I like Eden organic)
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon oregano
few dashes Worcestershire sauce
salt & pepper to taste
In a large skillet heat oil over high heat. Add onions & peers and heat until defrosted. Add remaining ingredients and cook over medium heat, stirring for a few minutes until heated through. Enjoy! Makes 2 to 4 servings depending on how hungry you are.
Optional toppings include plain full fat yogurt, shredded cheese, avocado slices, cilantro, black olives, chopped tomatoes, hot sauce.