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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!

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!

Tangerine Carrots

With just a few ingredients you can transform those plain-jane carrots into a tasty, tangeriney treat!

Tangerine Carrots
(Roasted Carrots with Tangerine Butter)

Medicinally carrots benefit the lungs and digestive system, stimulate the elimination of wastes, are alkalizing, are one of the richest sources of Beta carotene… an anti-oxidant which protects against cancer and night blindness, benefit the skin, can increase the milk supply of nursing mothers, and they contain large amounts of silicon which strengthens the connective tissue and aids in calcium metabolism.

Simply Amazing!

And this recipe is so tasty; it can be eaten as dessert too!

Preparation time: 5-10 minutes | Cook time: 20 minutes | Yields: 4 servings

• 1 ½ lb washed, peeled carrots
• 1 tablespoon olive oil
• ¼ to ½ teaspoon sea salt
• Optional sprigs of fresh thyme for garnish
• ½ cup fresh (if possible) tangerine or orange juice (Minneola’s or Clementine’s
• work great as well)
• ¼ cup dark agave syrup or honey
• 1 teaspoon arrowroot powder
• 1 teaspoon tangerine or orange zest (lemon or lime zest is nice as well)
• 1 tablespoon butter

1. Preheat the oven to 400 degrees.
2. Slice the carrots in half lengthwise. If they are short, leave them with just this 1 cut. If they are longer, slice one or two times horizontally to make 4-5 inch long halves.
3. Place in a 9×13 baking dish, drizzle with olive oil, and mix to coat. Roast for 20
minutes or until they are tender. Remove and sprinkle with a bit of sea salt.
4. Sauce: Place the juice in a small skillet with the agave syrup or the honey and the arrowroot powder. Stir to mix the powder until all of the clumps are dissolved. Heat to a simmer and add the tangerine or orange zest and butter. Keep the heat on low until the mixture is thick – about 5-8 minutes. Spoon the mixture over the carrots and garnish with fresh thyme or a tangerine slice.

Rosemary Yukon Gold Taters

If you cook them will they eat them? You bet! This recipe is so delicious, with its rich, buttery smooth finish; it’s a lovely and healthful way to incorporate veggies and fresh herbs into your diet. In this lesson you learn how to pick out good potatoes, the healing benefits of rosemary, and much more!

Rosemary Yukon Gold Tators

These tasty tators are a well-known Northwest crop. Their golden color contributes to the smooth way that they interact with your senses… like butter. Medicinally potatoes are used to neutralize body acids, and increase ones receptivity, nurturing, and compassionate nature (builds yin). Potato skins are VERY nourishing so be sure to eat the skin and all! Rosemary stimulates immune function, increases circulation, improves digestion, contains anti-inflammatory compounds, and is known to increase blood flow to the head and brain, improving concentration. In fact, in ancient Greece, students would place rosemary springs in their hair when studying for exams!

Preparation time: 5 minutes | Cook time: 45-50 minutes | Yields: 4-6 servings

• 1 ½ – 2 lb Yukon Gold potatoes (about 4 medium tators)
• 3 tablespoons olive oil
• 3-4 tablespoons fresh rosemary (dried is OK as well)
• 2 teaspoons sea salt
• 1 teaspoon pepper

1. Preheat the oven to 400 degrees.
2. Cut the potatoes in half lengthwise. Place them flat side down and cut in half lengthwise again. Make 4-5 horizontal cuts to create medium/large chunks of potato.
3. Place the potatoes in a 9×13 baking dish. Place the potatoes in the oven and roast for 25 to 30 minutes. Remove the potatoes from the oven and drizzle oil over the top. Add salt, pepper, and rosemary, then mix to coat and distribute the seasonings and herbs. Place the dish back into the oven and bake for another 20 minutes or so until the potatoes are tender and slightly browned. These are great with toasted
Parmesan cheese on top!

Perfect Stir Fry

What can we say other than it’s the Perfect Stir Fry! In this video Tif shares with you wonderful veggie combinations, how to prepare them, and cooking tips that turn a decent stir fry into the perfect stir fry!

The Perfect Stir-Fry

Preparation time: 10 minutes | Cook time: 8 minutes (plus time for cooking rice)
Serves 4 to 6

• 1 tablespoon coconut or unrefined peanut oil
• 4 cloves chopped garlic
• ½ sweet onion sliced in wedges or ½ moons
• 1 cup carrots sliced diagonally
• 1 cup broccoli pieces
• 1 cup purple cabbage, chopped
• Optional ½ cup red bell pepper sliced julienne style
• 1 cup snow peas, washed and trimmed
• ½ cup mung bean sprouts
• Optional ½ cup sliced water chestnuts

1. Heat the oil in the wok to medium high; add garlic, onion, and carrots; stir continually for 2 minutes.
2. Add the broccoli and the cabbage and continue to cook for another 1 to 2 minutes.

Finally add in the bell pepper, snow peas, water chestnuts, (and or mung bean sprouts) and either the Almond Butter Sauce, the Sweet Chile Sauce, or the Ginger Teriyaki Sauce; cook one more minute and turn off heat. Add more tamari to taste if needed.

Ginger Teriyaki Sauce

Ginger Teriyaki Sauce is one of those amazing things that can transform almost any dish. A truly classic sauce that can be paired with spring rolls, drizzled over rice or noodle dishes, or can even be used for marinating meats and vegetables. Traditionally this recipe contains gluten, but in this video Tif shows you how to make a gluten free version that is even more delicious!

Preparation time: 5 minutes
Cook time: 8 minutes
Serves 4

1/4 cup gluten/wheat free tamari
1/8 cup pure maple syrup, or dark agave syrup
1 tablespoon apple cider vinegar, rice wine vinegar, or lemon juice
1 tablespoon minced garlic
1 to 2 tablespoons grated or minced fresh ginger
½ teaspoon ground pepper or, if you like a little kick, a teaspoon of gluten free hot sauce
1 tablespoon arrowroot powder

Put all of the ingredients in a pan and heat on medium for 5 to 8 minutes until the sauce is thick. Use for dipping, serve with Perfect Fried Rice, or use in a stir-fry.