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I apologize for the delay in getting out this recipe, Folks! Awhile back, I posted a pic on Instagram and Facebook and had a few requests for the recipe. This is one of those salad where I open up the fridge and take a peek in the garden to see what I have and then make something up. Sometimes I nail it. Other times, not so much. Just ask Joe. 🙂 Having said that, I really enjoyed this lentil salad! The lentils provide a great source of protein while the herbs and Gone Greens collard green chile paste add a little kick. You can serve this as is or on a bed of greens. Let me know if you try it or some variation.

Lentil Salad with Cilantro & Radishes

Serves 2-3
Prep time 20 minutes
Cook time 20 minutes
Total time 40 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Main Dish, Salad, Side Dish
Misc Pre-preparable, Serve Cold
By author Kim Rush Lynch

Ingredients

  • 2 cups lentils (soaked 12 hours, then cooked)
  • 1 bunch cilantro (roughly chopped)
  • 6 Medium radishes (sliced)
  • 1 Medium kohlrabi (julienned)
  • 3 cloves garlic (minced or pressed)
  • 3 Medium spring onions (thinly sliced)
  • 1 cup olive oil (extra virgin, un-refined if possible)
  • 1/3 cup balsamic vinegar
  • 1 tablespoon worcestershire sauce
  • 2 tablespoons collard green chili paste (check out Gone Greens brand!)
  • sea salt (to taste)
  • pepper (to taste)

Directions

1. Make the dressing first, by combining the olive oil, worcestershire sauce, garlic, chili paste and vinegar in a small bowl. Whisk.
2. Mix together your lentils, sliced radishes, sliced kohlrabi, chopped cilantro, and sliced spring onion. In this recipe, you can really add any veggie to it in any proportion. So experiment!
3. Add dressing to salad until it's dressed to your liking. Add salt and pepper to taste. Serve at room temperature or chill for later.
4. Enjoy!

Note

Remember to soak your lentils for 12 hours and rinse before cooking.

 

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Dress up My Detox Veggies

  • February 27th, 2014

When I facilitate detox programs for my clients, I put them on a two to three week whole foods program with a week on either end for transitioning in and out of the detox. Frankly, the detox protocol I use is a lifestyle, and folks can remain on it as long as they would like. Some chose to stay on it well beyond the detox or take on a modified version because they feel so great on it and it facilitates quick, yet healthy weight loss! There is absolutely no reason why one can’t stay on a food plan that involves lots of steamed veggies, veggie juices, gluten-free whole grains, good fats like butter, ghee, olive oil and coconut oil and quality proteins (i.e. legumes and clean sources of animal foods) while avoiding the Sensitive Seven.

For those of you not familiar with the Sensitive Seven, they are common foods people have allergies or intolerances to including corn, dairy, gluten, eggs, peanuts, soy and sugar. Bottom line: this is a great way to figure out how and what to eat for one’s unique body type in a fashion that’s healthy and sustainable.

detoxHaving said that, one thing that gets a little old for some on this program after week one, is the steamed veggies. They are delicious drizzled with olive oil, lemon juice, sea salt and pepper, but sometimes you’re craving something with a little more punch. So I provide my detox clients with lots of recipes to “dress up” their veggies. I mean, the flavor of steamed veggies is awesome and there are some fabulous combinations, but why not experiment with some tasty, healthy ways to accentuate their awesomeness? My favorite sauces include bitter greens like arugula and detoxifying herbs such as cilantro. Not only are they delicious, but they enhance the detox power of steamed veggies.

I’m sharing my three favorite recipes to spice up any veggie dish. They can be accessed from my Pinterest page as well. If you don’t have time to make you’re own, there are lots of pre-made products like zaatar, harissa and pesto that are readily available at the health food store. Just be sure to check all of the ingredients to make sure they are detox friendly.

So without further ado…

Arugula Cilantro Pesto
Chimichurri (add some extra cilantro and red pepper flakes)
Zaatar

Let me know what you think and please feel free to share your favorites here as well!

 

I get it. There are mornings when you need breakfast-to-go or afternoons when a sweet treat that isn’t full of sugar and flour would hit the spot. My yoga friend, Katy, found this awesome flour-less peanut butter banana muffin recipe  from Detoxinista. They are delish and you would never know that there isn’t an ounce of flour in them.

I modified her recipe a bit, and oh was it yummy! Sometimes I find that banana is a little too sweet, so I substituted steamed and mashed sweet potatoes for the banana. Because the consistency is a little thick, I added a little almond milk to thin it out and lighten it up. I also added some freshly grated ginger, a dash of maple syrup and a few mini gluten and dairy-free chocolate chips. Pumpkin pie spice is also a wonderful addition. You can use peanut butter or almond butter in this recipe. One of the reasons why I love this recipe so much is because there are a variety of substitutions you can make to change up the flavor and texture.

They freeze well, so I make mini-muffin batches and then store them in several quart size Ziploc bags and thaw out as needed.

So without further ado…

Flourless Ginger Sweet Potato Muffins

Serves 12
Prep time 30 minutes
Cook time 20 minutes
Total time 50 minutes
Allergy Egg, Peanuts
Dietary Gluten Free
Meal type Breakfast, Dessert
By author Kim Rush Lynch, inspired by Detoxinista

Ingredients

  • 1 cup natural organic peanut butter (could also use almond butter)
  • 1 - 1 1/2 cup sweet potatoes (steamed and mashed)
  • 1 teaspoon baking soda
  • 3 whole eggs
  • 1/2 teaspoon sea salt
  • 1/4 cup raw honey (or stevia, to taste)
  • 2 tablespoons maple syrup (grade B)
  • 1 tablespoon grated ginger (freeze and microplane)
  • 1 teaspoon cinnamon

Directions

1. Preheat oven to 350 deg F and prepare a muffin tin with 12 paper liners (more if you use mini muffin liners).
2. In a medium bowl, combine all of the ingredients mix until smooth. At this point, you can fold in one or more of the optional add-ins.
3. Scoop the batter, using a 1/4 cup, into each muffin liner.
4. Bake for 20 minutes. The resulting muffins should be firm and lightly golden.
5. Allow to cool for 15 minutes before removing from the pan.
6. Serve immediately, freeze or store in a sealed container in the fridge for up to a week.

Note

Optional add-ins: 1/2 cup chocolate chips, 1/2 cup peanut butter chips, 1 cup fresh berries, 1/2 cup dried raisins, cherries or cranberries

Are there any flour-less, dairy-free, white sugar-free baked good recipes that you like? Please feel free to share a link to the recipe here.

Let’s face it. Most of us love a little sweet treat during the Holidays, but for those of us who are sensitive to flour and sugar, our options are limited. So I love to make these little balls of joy to satisfy that craving for something sweet and festive. Originally, I got the idea for this recipe in a book that my friend and colleague, Ellen Siegel, shared with me called Cosmic Cookery by Kathryn Hannaford. The beauty of these little bundles of yumminess is that the combinations are endless. They also make adorable Holiday gifts for your loved ones! Enjoy the recipe.

Cocoa Pistachio Date Truffles

Serves 25 balls
Dietary Gluten Free, Vegan
Meal type Dessert
By author Kim Rush Lynch, inspired by Cosmic Cookery by Kathryn Hannaford

Ingredients

  • 4 cups almond meal*
  • 2 cups chopped Medjool dates**
  • 1 cup raw honey
  • pinchsea salt
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cup chopped lightly toasted nuts or seeds (sesame, pistachio, walnuts, hazelnut, pecans)
  • shredded coconut for rolling (or oats)
  • cocoa powder for rolling*** (or carob powder)
  • 2 cups chopped Medjool dates**
  • 1 cup raw honey
  • pinchsea salt
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cup chopped lightly toasted nuts or seeds (sesame, pistachio, walnuts, hazelnut, pecans))

Directions

1. Mix all of the ingredients together, squeezing the mixture between your fingers so that all the ingredients stick together. You can also mix in a food processor.
2. Shape into balls between the palms of your hands.
3.
Roll in the shredded coconut and/or nuts.

Note

* You can also use sesame meal or hazelnut meal.

** You can use a combination of dried fruit such as raisins, dates, goji berries and cranberries.

*** You can experiment with a variety of other ingredients and toppings as well:

  • finely grated orange zest
  • instant espreesso powder
  • cinnamon
  • tahini, almond or cashew butter
  • ginger
  • cardamom
  • pomegranate arils
  • maple syrup

What are some of your favorite date truffle combinations? Feel free to post here!

 

 

Collard Green Wraps

  • July 30th, 2013

Those of you who know me, know that I LOVE me some sandwiches. Unfortunately, since I’ve cut waaaaaay back on my gluten intake, I rarely eat them anymore. So what’s a girl to do?

Well, on occasion if I’m really in a sandwich mood, I’ll use a gluten-free bread or brown rice wrap, but some days it doesn’t cut the mustard. So I was noodling around on the internet and discovered some amazing recipes for collard green wraps. Now, I have made lettuce wraps before, but they don’t always hold up well if you’re transporting them. So this notion of wrapping my sandwich deliciousness in a dark leafy green rocked my world. I was kicking myself for not having thought of it earlier!

Collard green wraps are a healthy way to jazz up your traditional sandwich or wrap regardless of whether or not you’re gluten-free. You can stuff them with something more conventional like a tuna, chicken or egg salad or you could fill them with your favorite veggie toppings such as red pepper, sweet potato, avocado, fresh herbs and some type of protein such as hummus, quinoa or legumes.

Here is the recipe I made with families at the Washington Youth Garden a few weeks ago:

Collard Green Wraps

collard green wrap

Source:  Inspired by Sprouted Kitchen

Servings: 4 wraps

Wrap Ingredients:

  • 4 large collard green leaves*
  • 1 avocado, peeled, pitted and sliced
  • 1 cup of tender greens or micro-greens
  • 2 cups of raw or roasted julienned or grated beets, peeled
  • small handful of scallions, chopped
  • 1 cup of radishes, sliced or julienned
  • 1 cup of potatoes, boiled or roasted (red, white, sweet)*
  • ½ cup of basil, marjoram or lemon thyme, chopped
  • ½ cup goat cheese (optional)

Dressing Ingredients:

  • 2-3 cloves garlic, minced
  • 1/3 cup lemon juice
  • 1/3 cup extra virgin olive oil
  • 1 tsp sea salt
  • 2 TBSP tahini or cashew butter

 Directions:

1.  Prepare the collard leaves by cutting off the stems at the base of each leaf, then, using a paring knife, carefully cut the thick bump of stem off the back of the leaf so it becomes flush to the leaf. This will make the collard flatter and easier to roll.

2.  Blanch greens, by placing them in a pot of boiling water for 30 seconds. Drain and place in a bowl of ice cold water to cool. Note, you can also use the leaves raw if you don’t mind the texture.

3.  Prepare the vegetables as indicated above.

4.  In a small bowl, combine dressing ingredients and whisk together. Adjust ingredients to taste. Drizzle over prepared veggies and herbs.

5.  Layer veggie mixture at the base of the collard green leaf. Fold the collard sides over and roll tightly like a burrito. You can serve it immediately or store in the fridge, wrapped, for about 2 days.

*Notes: For a larger wrap, use 2 leaves at a time, overlap them halfway to create a bigger wrapping surface.

Feel free to add any combination of veggies and herbs, depending on the season. In lieu of potatoes, you could also add 2 cups quinoa, millet or buckwheat, soaked for 7 hours and cooked or beans, soaked for 12 hours and cooked. If you’re in a hurry, stuff with store bought hummus and/or guacamole!

I have pinned a few other collard green wrap ideas on Pinterest. Feel free to check it out. Post your collard green wrap recipe ideas below!

gluten-free salads

We had a great time on Saturday at the “Gluten-Free Summer Salads Playshop.” The group whipped up five seasonal salads including a Buckwheat Garden Salad, Italian Aduki Bean Salad, Quinoa Salad with a Lemon Tahini Dressing, Raw Kale Salad and Blueberry Avocado Salad. All were quite beautiful and delicious. Well, almost all of them – the aduki bean salad looked just like that – dookie. Fortunately the taste made up for it and as one of my students said, “it reminds me of refried beans, only slightly prettier.” Although that’s not saying much, I guess the presentation of the dish was not a complete loss!

So I wanted to take the opportunity to share the recipe for the Blueberry Avocado Salad inspired by Kimberly Snyder. So yummy and I LOVE the contrast of the deep indigo blueberries with the bright green avocado. Add some red raspberries or strawberries to the salad to make it festive for the 4th of July! But before we get to the recipe, what are some benefits of blueberries?

Blueberries are a cooling food full of vitamin C, pro-vitamin A and manganese. Loaded with anthocyanins and other antioxidants, blueberries are anti-inflammatory, cancer-fighters! They help to keep your memory sharp, your blood sugar levels and cholesterol low and they are good for your eyes and contain bacterial fighting properties that help to keep your urinary system in good shape.

fresh berries

Here is a delicious, simple recipe that contains avocados which contain healthy fats to help you absorb the fat soluble pro-vitamin A in blueberries!

Blueberry & Avocado Salad

Source: inspired by The Beauty Detox Foods by Kimberly Snyder

Servings: 4

Ingredients:

  • 6 cups blueberries
  • 2 medium avocados, peeled and cut into 1-inch squares
  • 6 TBSP fresh lime juice
  • 2 – 4 tsp of raw honey, maple syrup or coconut nectar (or 10 drops stevia)
  • 3 – 4 TBSP of freshly chopped mint.

Directions:

1. Add the blueberries, avocado and mint to a mixing bowl.

2.  Whisk together the lime juice and sweetener and pour over the fruit. Gently toss together, being careful not to mash the avocado pieces.

3.  Enjoy!

 

What are some of your favorite ways to use blueberries? Please feel free to post them below!

 

Yesterday I attended a corporate health fair and whipped up this delicious seasonal smoothie inspired by a recipe from The Healthy Apple. You know I LOVE me some fruit smoothies with herbs. Mmmmmm! This zinger of a recipe included cilantro which I’ve never used in a fruit smoothie. I was intrigued to say the least! So I picked up some organic cilantro from Calvert Farm s and then headed on down to Shlagel Farms in Waldorf, MD to get the themed ingredient for the event – strawberries! In addition to the smoothie, I made a Balsamic Chicken Strawberry and Goat Cheese Salad.

So why was I so excited to find a recipe with cilantro? Oh let me count the ways! Cilantro has astringent and cooling properties which makes it a great detoxifier and an potent anti-inflammatory. It’s soothing to the digestive system and can help alleviate mental stres, headaches, arthritis and rheumatism. Loaded with phytonutrients, this natural chelator of heavy metals also has anti-microbial properties.strawberry cilantro smoothie

Bottom line – use cilantro with abandon!

In addition to adding it to smoothies, try it in cold soups, salads, egg dishes and even make pesto with it. Of course guacomole is one of my favorite ways to enjoy it.

Now without further ado, here is that tastebud tantalizing recipe:

Strawberry Cilantro Coconut Smoothie

Inspired by The Healthy Apple

Serves: 2

Ingredients:

  • 1 cup fresh strawberries, stems removed
  • ÂĽ cup cashew butter
  • ½ cup oats, soaked
  • 1 cup almond milk
  • 1 TBSP maple syrup, raw honey or coconut crystals
  • 1 TBSP coconut butter
  • ÂĽ cup finely chopped cilantro
  • handful of spinach (optional)
  • ÂĽ tsp ground cinnamon
  • ½ cup ice cubes

Directions

1. Combine all ingredients in a blender; blend until smooth. Transfer to serving glasses.
2. Serve chilled.

 Notes:

  • You can substitute soaked cashews for cashew butter
  • You can substitute coconut flakes for coconut butter
  • You can substitute frozen strawberries for fresh and skip the ice cubes.
  • You can substitute ÂĽ tsp stevia for other sweeteners.
  • Party-up this healthy smoothie with the addition of rum (this will counterbalance the detoxifying effects, however) 🙂

 

What are your favorite ways to use cilantro? Please share them here!

I know, I know. Why the heck would anyone want to mess with a traditional favorite such as guacamole? I was skeptical as well until I tried it. My friend and co-worker at the Greenbelt Co-op Supermarket and Pharmacy found this delicious recipe at Taste of Home. If you’re looking for a low-calorie dip for tortilla chips and assorted veggies, this is the one to try. So yummy and so colorful! You can use your favorite guac recipe and substitute asparagus for a good portion of the avocado. The original recipe calls for low-fat mayo, but ya’ll know I don’t do low-fat products so I substituted one avocado and olive oil.

So what are the benefits of asparagus besides the fact that it’s a tasty low-cal snack? 

Well according to Rebecca Wood, it is the primary Ayurvedic root for strengthening the female reproductive system. It enhances hormones and fertility, promotes lactation and relieves menstrual pain. Yeehaaw!

Asparagus contains asparagine (think of the lovely smell when you pee), a diuretic which can cleanse the kidney. It’s also one of the foods with highest glutathione content, a nutrient with anti-carcinogenic properties. A good source of vitamins A, B-complex, C, E and K, in addition to potassium and zinc, it reduces mucus and eases constipation. Perhaps this is because it’s a good source of inulin which feeds the good bacteria in your gut. Sounds like a great detox food to me!

So without further ado, here is the recipe of asparagus awesomeness.

Asparagus Guacamole

Serves: 6-ish, yields 2 cups

Ingredients:

  • 1 pound fresh asparagus trimmed and cut into 1-inch piecesasparagus guacamole
  • 1/3 cup chopped red onion
  • 1 garlic clove
  • 1/3 cup chopped seeded tomato
  • ½ to a whole avocado with a splash of olive oil – original recipe called for 2 TBSP of reduced-fat mayo
  • 1 TBSP lime or lemon juice
  • ½ tsp sea salt
  • Âľ tsp minced fresh cilantro
  • ÂĽ tsp chili powder
  • ÂĽ tsp chipotle pepper powder
  • 6 drops hot pepper sauce
  • Assorted raw vegetables and tortilla chips

Directions:

  1. 1.Place 1/2 in. of water and asparagus in a saucepan; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until tender. Drain.
  2. 2.Place asparagus in a blender. Add onion, avocado, and garlic; cover and process until smooth.
  3. 3.In a small bowl, combine the tomato, olive oil, lemon/lime juice, salt, cilantro, chili powder, chipotle powder and hot pepper sauce. Stir in the asparagus mixture until blended. Serve with vegetables and chips. Refrigerate leftovers; stir before serving.

Give this recipe a try and let me know what you think. Or, post your favorite guac recipe for us all to try. 🙂

Body Slimming Beans

  • February 26th, 2013

Beans, also known as legumes are an excellent plant-based protein source. Beans are seeds (or fruit if you are consuming the whole pod) found in the cuisines of most traditional cultures. The grounding and strengthening properties of beans make them a great endurance food. In particular, they strengthen the kidneys and adrenal glands, thus promoting physical growth and development. Funny enough, they even look like our kidneys! In Traditional Chinese Medicine the color of the bean indicates the organ it most benefits. For example, red beans such as adzuki beans and kidney beans target the heart while green beans such as mung beans and split peas focus on the liver.

Beans range from 17 to 25 percent protein and are great for building body mass. They are a good source of fiber, calcium, potassium, iron, zinc and several B vitamins. According to data from the National Health and Nutrition Examination Survey in Canada, bean eaters weigh less, consume more nutrients and have lower blood pressure and slimmer middles than their non-bean eating counterparts.christmas lima beans and fr

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. Remember, beans are seeds that are waiting to be germinated! There are enzyme inhibitors in the seed coat that keep the seed dormant and prevent it from germinating until the conditions are right. If your beans aren’t pre-soaked in water, you won’t be able to fully assimilate the nutrients of the bean. Most beans should be soaked for 24 hours in warm, filtered water with a pinch of baking soda. You will need to change the soaking water at least once. Drain and rinse your beans well and then place intoa pot and cover with two inches of water. To further reduce gas, add spices like bay leaf, oregano, fennel or cumin, or the sea vegetable, kombu, when cooking. My friend Monica Corrado created a fabulous resource – her Grain & Bean Chart.

Here’s a list of beans to try:

aduki or adzuki
black beans
black eyed peas
cannellini beans
chickpeas
kidney beans
lentils
lima beans
mung beans
navy beans
peas
pinto beans
red beans

Not a bean eater, but trying to figure out where to begin with them? One of my favorite winter bean recipes is Myra Kornfeld’s Spicy Baked Beans. It’s great comfort food with a healthy twist!

Also, during the summer months, I frequently make the following yummy bean salad. It’s super easy, tasty and easy to personalize according to your taste buds.

Italian Bean Salad

Ingredients:

    • 2 cups dried cannellini beans (I also have made this with aduki beans)
    • 1 onion  – diced
    • 1 spring onion – diced
    • 1 chili – finely chopped
    • several garlic cloves (to your liking) chopped or pressed
    • ½ cup of finely chopped herbs of your choice (see note)
    • 1 tsp sea salt (may need a bit more)
    • 1 part red wine vinegar
    • 3 parts olive oil
    • 2 TBSP raw apple cider vinegar
    • 2 inch strip of kombu seaweed

Directions:

1. Soak 2 cups of aduki beans in warm water with a pinch of baking soda for 24 hours.

2. Rinse and drain beans and place in a pot with a 2 inch strip of kombu seaweed. Cover with a half inch to inch of water and bring to a boil. Once the water begins to boil, turn down the temperature a bit and begin to skim the “scum” off the top of the water. Cook until tender and the water is evaporated.

3. Cool beans and then mix all the ingredients together. Season with salt and dress with olive oil and vinegar to taste!

Note: Instead of fresh herbs, you can also use Herbs de Provence or Italian Seasoning.

Feel free to share your favorite bean recipes here!

 
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