Honey Miso Steamed Salmon

Wait until you see this dish! In this lesson you’ll learn how to steam salmon and the tricks to keeping it smooth, tender, and moist. I can’t wait for you to try it!

The honey adds depth to the sweetness of the fish. The flavor is velvety sweet and a little savory. Delicious and SO easy to make!

Preparation time: 5 minutes | Cook Time: 10 to 12 minutes | Serves 2

½ to ¾ pound wild salmon
½ teaspoon gluten free miso
1½ tablespoon honey
1 tablespoon Gomasio (this can be found in the ethnic section of many grocery stores, but you can also use plain sesame seeds)
Sea salt to taste
Optional parsley for color

Use a steamer or a pot with a steamer insert. Put several inches of water in the bottom of the pot and bring it to a boil. Place a large lettuce leaf, greens leaf, or cabbage leaf on the steamer basket and then place the salmon filet on top with the skin side down. Cover and steam for 10 minutes (more time may be needed for thicker cuts). Check the center of the thickest part of the fish; if the flesh has turned color then you know that it is done. Remove the pot from the heat to quickly cease the cooking process. Mix the miso and the honey in a small bowl and then spread the mixture over the top of the fish. Sprinkle with Gomasio, and maybe a bit of parsley for color.

Berrylicious “Crobbler”

Ever heard of a crobbler before? Probably not! This dessert is truly a “Tiffany original.” Inspired by the Northwest’s luscious berries, a crobbler is a cross between a crisp and a cobbler, making for one scrumptious dessert! The antioxidants that you’ll receive from a serving of this will give your body a lovely health kick. Enjoy!

Preparation Time: 5-8 minutes Cook time: 30 minutes | Yields: 6 servings

Topping

1 cup of gluten free flour (I like a mix of 1/3 coconut flour and 2/3 brown rice flour) and 1⁄4 cup almond meal OR gluten free oats
1⁄4 cup unrefined cane sugar (or 1/3 cup xylitol)
1 teaspoon baking powder
1⁄4 teaspoon salt
3 tablespoons organic butter or ghee
1 beaten egg
3 1⁄2 tablespoons milk (I prefer Hemp milk or gluten free rice milk)

Filling

5 cups of berries, apples, and/or pears (a little rhubarb is also nice if you like it a bit more tart). Frozen berries work just fine, you might just have to use a bit more arrowroot powder to get the right thickness.
1/3 cup agave syrup (or about 20 drops of stevia)
2 tablespoons lemon juice
2 to 3 tablespoons arrowroot powder

1. Preheat the oven to 400 degrees F. In a medium saucepan heat the fruit, agave, lemon juice, and arrowroot powder. Cook until the mixture gets thick and hot (10 minutes or so).

2. In a mixing bowl combine the flours, almond meal (or GF oats), sweetener, baking powder, and salt. Cut in the butter until you have just small pebble sized bits of butter.

3. In a small bowl whisk together the milk and the egg and then add it to the flour and mix.

4. Pour the fruit mixture into an 8X8 baking dish. Top the fruit with dollops of the topping mixture or just crumble it over the top.

5. Bake 20 to 25 minutes until golden on top. Let it cool at least 10 minutes. Try serving with “Coconut Bliss” frozen dessert (if you can find this product in your area).

Rice Noodle Green Onion Soup

A delightfully simple Japanese soup that warms and nourishes your whole being! Who knew such flavor could be so easy to create!

Preparation time: 10 minutes | Cook time: 10 minutes | Serves 2-4

Dry weight: 3-4 ounce thin, rice noodles, cook as directed
3 cups water
1/8 cup bonito flakes (or 1 tablespoon fish sauce). This can be left out if vegetarian.
1⁄4 cup tamari
1⁄4 cup Mirin
1 teaspoon toasted sesame oil
1⁄4 cup sliced bamboo shoot
Optional 1⁄4 cup sliced water chestnuts
Optional 1⁄2 to 1 tablespoon grated ginger
Optional 1⁄2 teaspoon crushed red chili
1/8 cup chopped green onion

Soak the rice noodles (or cook as directed), strain and set aside.

Mix all of the rest of the ingredients, except green onion, together and simmer for 10 minutes.

Put the noodles into separate bowls, pour the broth over the top; top the soup with green onions and serve hot with chopsticks!

Coconut Lime Noodle Soup

A fantastic recipe and a perfect dinner solution after a long day of hard work! This 15 minute recipe was inspired by a traditional Thai soup. And true to its culture, this is a simple recipe with few ingredients and yet abundant with flavor!

Preparation time: 5 minutes | Cook time: 10 minutes | Serves 2-4

Dry weight: 3-4 ounce thin, rice noodles, cook as directed
1, 14 or 15 ounce can of coconut milk
2 cups water
1/8 cup gluten/wheat free tamari
1⁄4 cup fresh lime juice
2 to 3 tablespoons agave syrup or honey
1, 15 ounce can of straw mushrooms or 2 cup chopped shitake mushrooms
1⁄2 cup sliced bamboo shoots
1⁄2 cup chopped cilantro

1. Cook the noodles as directed and set them aside.
2. Heat all the ingredients, except the cilantro, in a medium sized sauce-pan to
a simmer. Let the ingredients simmer for 8 to 10 minutes. Add the cilantro and then
turn off the heat.
3. Portion the noodles into bowls and pour the soup over the top. Serve hot with
chopsticks and a spoon! This is also excellent with chicken or shrimp and
with or without the noodles.

Cashew Coconut and Chocolate Truffle Power Balls

These little guys make for wonderful desserts, perfect for hikes, and a great pick-me-up snack. In this lesson you’ll learn what makes these treats oh-so-delicious and several ways you can change them up. You also get to learn all about nuts, how to best pick them out, and why they make for a happy heart.

Cashew Coconut OR Chocolate Truffle Power Balls

These little guys are packed with flavor and energy. If you would like to serve them as dessert then you might choose to leave the protein powder out. I like to have the protein powder in them for a more balanced snack when I hike or travel. The brown rice is optional, it adds more substance to the balls and cuts down on the sweetness. It is nice to have recipes for desserts and snacks that utilize the inherent sweetness in fruits rather than adding refined sugar.

Yields 16 to 18, 1-inch balls | Preparation time: 10 minutes

2/3 cup pitted, fresh dates, packed (you may need to add more if the balls do not hold together)
2/3 cup cashew pieces (I prefer the roasted, salted variety) OR hazelnuts
1/4 teaspoon sea salt (leave out if you use salted nuts)
1/4 teaspoon ground cinnamon (I typically use cinnamon only with the chocolate truffle balls)
1/4 cup shredded coconut OR 1/4 cup unsweetened cacao powder
Optional: ¼ cup protein powder

In a food processor, pulse the dates, nuts (either cashews or hazelnuts), salt, cinnamon and either ¼ cup cacao OR ¼ cup shredded coconut until the ingredients are well mixed with little bits of nuts visible. If you would like to add rice or protein powder, do so at the same time as the dates and nuts. Roll into small balls about ¾ to 1 inch in diameter. If they are not holding together, add more dates. If you like, you may roll the balls in either shredded coconut or cacao powder to coat the outside. Serve these as dessert “truffles” or put into a hard container with a lid for travel or hiking. They also freeze well in baggies.

Southwest Salad

A salad’s a salad, right? Wrong! There are many secrets to turn a mundane salad into a festive delight! In this lesson you’ll learn how to make a vibrant southwest salad that is wonderful as is, or can be dressed up with other creative options.

Preparation time: 10 minutes | Cook time: 20 to 30 minutes (to cook rice) | Yields 4 to 5 cups

3/4 cup brown rice (uncooked)
1 cup corn
1 cup black beans
2-4 oz can Hatch Green chili (or any type of green chili, OR 1 finely chopped jalapeno, OR ½ chopped green bell pepper for a “mild” version).
1/2 cup each: grated carrots, cilantro, celery, and your favorite salsa
1/4 cup pine nuts
1/8 to 1/4 cup lime juice
2 tablespoons unrefined olive oil
1 teaspoon ground cumin
1/2 to 1 teaspoon sea salt to taste

Cook the rice as directed ( the rice cooks quicker in a rice cooker). Let the rice cool.

In a large mixing bowl put the corn, black beans, chili (and its juice), carrots, cilantro, celery, salsa, and pine nuts together and stir to mix.

Mix the lime juice, olive oil, salt, and cumin together and then pour it over the salad.

Add the rice, mix well, and serve!

Wild Baby Greens Salad with Raspberry Vinaigrette and Candied Walnuts

While spring and summer are typically the best time of the year to enjoy salads, I just can’t help but enjoy this salad as long as I can get my hands on some fresh baby greens. It is so delicious! And so healthy! Learn how to make this tasty dressing and how to candy your own walnuts with healthy ingredients.

This salad tastes like spring in your mouth! I just love it! This recipe also includes a quick and easy way to “candy” walnuts. Walnuts are great for the brain, they can decrease inflammation in the body, and they can increase immune function. They are also used in Chinese medicine to “enrich sperm” and support the kidneys and adrenals.

Preparation Time: 5 minutes | Cook Time: 5 to 8 minutes | Yields: 4 servings

6 cups mixed baby greens
1 cup raw walnut halves
½ teaspoon sea salt
1/8 cup dark agave syrup

Vinaigrette:

½ cup raspberries (fresh or frozen and thawed are fine)
2 to 3 tablespoons unrefined olive oil
1 tablespoon balsamic vinegar
1 to 2 tablespoons raspberry balsamic vinegar (if this is unavailable, just use regular balsamic)
Optional: 1 to 3 tablespoons agave or maple syrup (this will make the dressing less
tart if you prefer it that way)

1. Put the raspberries and vinegar in the blender and blend on high; add in the olive oil while the blender is on and let it blend another 30 seconds to one minute, until everything is smooth.
2. Put the clean greens either in mixing bowl or on separate serving plates.
3. Heat the walnuts in a small skillet over med/low heat. Stir every minute or so and
cook until toasted and fragrant, but not burned (5 or so minutes). Add salt and then
the agave syrup.
4. Stir the walnut mixture and then turn off the heat. Continue to stir until the nuts are “candied.”
5. Pour the dressing over the greens and then top with the walnuts. They are nice served
warm on top of the cool salad. Try this with sliced or grated apple. I have also
enjoyed this salad with a bit of feta cheese on top. Mmmmm!

Green Smoothie Revolution!

You put WHAT?!? in your smoothie?

Ever wonder what a green smoothie is or why anyone would want to drink one? Maybe you have already decided that you would like to partake in a green smoothie, but you want to know “How do I make one?” and “When and where would I drink a green smoothie?”

From the link below you can access a recording of Tiffany Pollard, owner of Synergy Wellness Center, answer these questions and more, plus she explains the benefits of adding super-foods to your diet.

Get ready to learn how this super nutritious drink can help you lose weight, boost your energy, and help you feel incredible! Become a green smoothie expert!

Green Smoothie Audio

Gluten Free Lasagna

Yields one 9- by 13-inch dish
Preparation time: 10 minutes
Cook time: 45 minutes

1 10-ounce box of Tinkyada Pasta Joy lasagna noodles
1 to 2 tablespoons olive oil
4 to 6 cloves minced garlic
1 cup chopped onion
¾ to 1 pound GF Italian turkey sausage
2 cups packed, de-stemmed, and chopped kale
1½ cups chopped shiitake mushrooms
1 teaspoon sea salt
1 teaspoon crushed red chili flakes, optional
¾ cup chopped fresh basil
24½ -ounce jar of organic pasta sauce
12 ounces ricotta cheese
12 ounces shredded Italian blend cheese (make sure its GF)
1 tablespoon dried Italian seasoning

Put the noodles into the boiling water for 14 minutes (2 minutes less than recommended cooking time on the box). Strain, rinse with cool water, and lay the noodles out on a towel to dry. Preheat the oven to 375º F. Warm the olive oil in a large skillet; add the garlic and onion and stir. After cooking for a couple of minutes, add the sausage (emptied out of its casing). Use a spoon to break the sausage into small pieces and continue to cook for 5 minutes. Add kale, mushrooms, salt, and chili flakes, and continue to cook for 5 more minutes. Add the basil and turn off the heat. Put a couple of tablespoons of pasta sauce on the bottom of a 9- by 13-inch baking dish and spread it out (prevents noodles from sticking).

1. Lay down one layer of noodles on top of the sauce, and then spoon out half of the meat and veggie mixture over the noodles and spread it evenly.
2. Use your hands or a spoon to put dollops of ricotta over the top. Use half the container. It will not cover everything…that is fine.
3. Spoon half the jar of tomato sauce and spread it out over the surface.
4. Sprinkle 3 to 4 ounces of shredded Italian cheese blend over the top of this (about ¾ cup).

Repeat steps 1 through 4 again. Then put one more layer of noodles on the top and cover with remaining shredded cheese. Sprinkle with dried Italian seasoning, cover with foil, put on a baking sheet and place in preheated 375º F oven for 30 minutes. Remove foil and bake an additional 15 minutes until the cheese gets crispy on the edges. Remove from the oven and let it cool for 10 minutes before serving.

Four Foods That Prevent Colds

Kitchen Medicine: 4 Foods That Prevent Colds

The biggest challenge for our body during the cold months is dryness. It can be so uncomfortable-dry lips, dry skin and, yes, itchiness. Protecting our body and especially our lungs from dryness is important because they are our first line of defense against catching colds. Adequate moisture in the mucosa makes them slippery. When the nasal mucosa is dry, it is much easier for the Rhino viruses that cause colds to attach and get into the blood stream. To counter dry weather and treat conditions of dryness, foods that moisten can be emphasized. Below are four groups that are in season during this time of year that do wonders for our immune system. So stock up!

1. White vegetables contain isothiocyanates, which support the immune system and protect us against the development of cancer. Members of the onion family especially garlic, but also turnips, ginger, horseradish, cabbage, and white bottom mushrooms are great.

2. Mucilaginous foods are good for mucous membrane renewal of the lung and colon. These plants remove old mucous deposits. Some examples of these foods are kombu, flaxseed, marshmallow roots, and fenugreek.

3. Orange veggies are rich in beta carotene (pro-vitamin A), which protects the surfaces and mucous membranes of the body. Some examples are carrots, winter squash, and sweet potatoes.

4. Dark green veggies, with their chlorophyll content, inhibit viruses. They also improve the digestion of proteins and fats. Examples are Broccoli, kale, mustard greens, watercress, wheatgrass, green and blue-green algae, and the herbs mullein leaf and nettles.

If you are anything like me, you don’t want to spend too much time in the kitchen, but you want a tasty meal that’s hearty and healthy (ignore the bacon!). Try this quick stuffed sweet potato recipe that includes all 4 foods groups.

Ingredients

4 medium sweet potatoes
4 strips of bacon (you can add as much or as little as you like)
½ cup chopped onion
2 cups sliced mushrooms
1 bunch torn kale (you can massage it if you like; even kale needs a little love)

Bake (you could also microwave them) the sweet potatoes in a 450 degree oven until tender (bake them for about 40 min; don’t forget to poke them with a fork before baking). Heat a large skillet and add the bacon. Cook the bacon until it is brown and crispy. Set aside. Add the onion to the pan and sauté until it is soft. Add the mushrooms and cook until they start to soften, about 3 minutes. Add the kale and sauté until it wilts. Slice the sweet potatoes lengthwise and stuff them generously with your vegetable mix, sprinkle with salt, pepper, and flax seeds and enjoy!