Healthy Corn Chowder

This healthy corn chowder is made from a creamy base of pureed steamed organic cauliflower, sautéed onion, corn, and your choice of soy, nut or dairy milk. Enjoy!  [wpurp-searchable-recipe]Healthy Corn Chowder - - cauliflower, yellow onion (large), frozen corn, milk-dairy, soy or almond (start with 2 cups and add until desired thickness), sea salt, 1. Steam cauliflower in a steaming basket over boiling water on the stove until very soft--maybe 15 minutes. 2. At the same time, in a separate…

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Bhalil Fruit Bowl

"And now it's time for dessert," Kamal, our Moroccan host, announced, as he brought us chunked fruit in bowls of juice. We partook in delight as we sat on the roof of his inn, watching the sun set behind the small hillside town of Bhalil, just outside of Fes. This was one of the most enjoyable desserts I've had, and hoping to share it when I returned home, I asked Kamal how to make it. It is simply this: watermelon, banana, cherries, and…

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Quick Navy Beans with Herbs de Provence

This is our version of fast food--tasty and healthy.  Put the ingredients in a pan on the stove and cook until hot. Enjoy!    [wpurp-searchable-recipe]Quick Navy Beans with Herbs de Provence - - water, vegetable bouillon (about 1 inch), Herbs de Provence (a blend of dried thyme, fennel, basil, savory and lavender), cherry tomatoes halved, navy beans (canned), braising greens or other dark leafy greens (sliced thinly ), Add ingredients in order  Cook 5-10 minutes until hot; - [/wpurp-searchable-recipe]

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Red Potatoes with Braising Greens

Braising greens are packed with nutrients, and when finely chopped, can be added to lots of dishes and enjoyed even by young ones. We received our braising greens in a bundle from our Community Supported Agriculture (CSA) share. If you don't see them in your local store, you can easily substitute swiss chard, kale or any other dark leafy greens you'd like to try.[wpurp-searchable-recipe]Red Potatoes with Braising Greens - - olive oil, garlic (chopped), large yellow onion (chopped about 1"), red…

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Red Lentil Curry Soup

This red lentil curry soup with onion, celery, tomato and a special blend of madras curry spices is satisfying and nourishing. Madras curry is a blend of many healthy spices that includes coriander, chilies, cumin, turmeric, fenugreek leaves, salt, black pepper, ginger, mustard, bay leaf, pulse, cloves, nutmeg, caraway, cinnamon, cardamom seeds, mace, and asafoetida.  Enjoy![wpurp-searchable-recipe]Red Lentil Curry Soup - - water, vegetable bouillon (about 1 inch by 1 inch), large yellow onion (diced), celery (sliced), dried red lentils (rinsed), Cherry…

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Cilantro Lime Vinaigrette

This invigorating dressing has six simple ingredients: lime (juice, pulp, zest), white balsamic vinegar, cilantro, kosher salt, cracked pepper, and a touch of olive oil. If you want a fat-free version, leave out the olive oil, and if you don't have cilantro, just combine the lime, balsamic, salt and pepper for a simple and refreshing dressing. Enjoy![wpurp-searchable-recipe]White Balsamic Lime Vinaigrette - - lime (juice, pulp and zest), white balsamic vinegar, cliantro (finely chopped), salt, cracked pepper (to taste), olive oil (if desired), -…

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Healthy Pad Thai

This Pad Thai is loaded with vegetables and drenched in a delicious and healthy peanut sauce. Enjoy![wpurp-searchable-recipe]Vegetable Pad Thai - - green onions (sliced), carrots (sliced), red bell peppers (sliced), broccoli (cut into 1 inch pieces), bean sprouts, Firm Tofu or cooked chicken (1" cubed), brown rice noodles (cooked al dente), unsalted peanut butter (softened), lime juice, fish sauce, rice vinegar, liquid aminos, water, chili flakes, peanuts (garnish, to taste), cilantro (garnish, to taste), lime wedges (garnish), Brown Rice Noodles:…

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Kale Chili

Whenever I am asked what my favorite food is, I often think of Kale.  Kale gets 1000 on the Aggregate Nutrient Density Index (ANDI)--a which rates foods on a scale from 1 to 1000 based on nutrient content. I especially love Kale in warm dishes. I had some leftover tangy chili and decided to add in a bunch of Kale.  It is delicious. I hope you enjoy this organic kale chili with a super food boost of nutrition![wpurp-searchable-recipe]Kale Chili - -…

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Hot and Sour Soup

This nutritious and bold soup is quick to make and very satisfying.  Just boil water, amino acids, rice vinegar, hot sauce, garlic and a little sesame oil to make the broth. Throw in organic green onions, diced carrots, shredded cabbage, mushrooms, cubed tofu, and soba buckwheat noodles (if desired). In 3-4 minutes, you have a hot, delicious soup.  Alternatively, you can pull the veggies and tofu from the broth and heap them over brown rice for a complete meal. Enjoy![wpurp-searchable-recipe]Hot…

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Jane’s Healthy Nachos

John and I returned home from a gathering where nachos were served and determined that there must be a way to make these healthy--loaded with protein and veggies minus the unhealthy fats, carbs, and extra salt.  We created something we love using organic sprouted corn tortillas at the base loaded with organic fat-free refried pintos, avocado, tomato, red onion, orange pepper, black olives and nacho jalepenos with salsa and fat-free greek yogurt for dipping. Serve with romaine and our creamy cilantro dressing…

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Gluten-free Flour-less Muffins

My nine-year old son declares that this is his favorite muffin. Made with gluten-free old-fashioned rolled oats, and no flours, this muffin could be a great option for those who want to avoid gluten. Prunes, unsweetened applesauce, vanilla and almond extracts serve as the sweeteners.  You can feel good about enjoying this satisfying muffin![wpurp-searchable-recipe]Gluten-free, Flour-less Muffins - - milk, prunes (can soak ahead if needed), Walnuts, eggs, unsweetened applesauce, cinnamon, salt, baking powder, baking soda, vanilla extract, almond extract, gluten-free old…

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Mediterranean Salad

Toss greens, garbanzos, cooked barley, tomatoes, red onions, kalamata olives, and a little feta (if desired) with Jane's Zesty Lemon Herb Vinagrette, and you've got a tasty salad that could serve as a meal. This one served as many meals throughout the week--it was just so good!  Enjoy![wpurp-searchable-recipe]Mediterranean Salad - - greens (spinach, spring mix, or other desired greens, approximate), garbanzo beans (approximate), barley (boil until chewy and firm, approximate), Cherry or grape tomatoes (halved, approximate), Red onion (diced, approximate),…

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Jane’s Zesty Lemon Herb Vinaigrette

This dressing has a bold--and in my and my 12 year-old son's opinions--amazing flavor. We both looked at each other in awe when we tasted this concoction.  I served it over mediterranean salads for the next three days for dinners, lunches and even breakfast.  It brings any salad to a very lively life.[wpurp-searchable-recipe]Jane's Zesty Lemon Herb Vinaigrette - - zest (I used the fine grater of our cheese grater--grate only the bright yellow outer layer of the lemon), juice, olive…

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Purple Cabbage, Broccoli, Carrot and Sweet Onion with Tofu

Purple cabbage, broccoli, carrot, sweet onion and tofu with an asian sauce served over brown rice. Healthy, warm and delicious! Enjoy![wpurp-searchable-recipe]Purple Cabbage, Broccoli, Carrot and Sweet Onion with Tofu - - organic yellow onions (chunked), organic purple cabbage (sliced), organic broccoli (chopped), carrots (diced), Jane's Asian Sauce (approximate--to taste), In a pan over medium heat, sautee onion for 5-10 minutes in apps. 1/4 cup sauce until soft, then add other veggies (red pepper would be great here too), tofu and…

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Sprouted Beans with Zucchini and Red Onion

We were nearly out of vegetables (shame on me)-- I scrounged and found three zucchini, one red onion, and combined them with some pre-cooked sprouted beans that we had on hand.  I threw them all in a pan with my asian sauce (liquid aminos, rice vinegar, sesame oil and garlic) and couldn't believe how yummy and satisfying this dish was.  I hope you enjoy it too. And, there isn't a single ingredient in this dish that doesn't promote your health. Sprouted…

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Jane’s Asian Sauce

This sauce is one of my favorites for nearly any vegetable stir fry served over brown rice. It is made from four simple ingredients: organic amino acids, rice vinegar, sesame oil, and garlic. Enjoy![wpurp-searchable-recipe]Jane's Asian Sauce - - organic liquid aminos, organic rice vinegar, organic sesame oil, garlic (crushed, more or less as desired), Stir all ingredients together in a bowl. Store in refrigerator to make quick stir-fries throughout the week.; - [/wpurp-searchable-recipe]

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Navy Bean and Vegetable Soup with Quinoa

This vegetable soup is light yet satisfying with the beans and quinoa.  It is also versatile; you can throw in a handful of whatever vegetables you have on hand.  In this recipe, we used onion, celery, cauliflower, carrot and broccoli. It is easy to make on the stove or in a crockpot. Enjoy![wpurp-searchable-recipe]Navy Bean and Vegetable Soup with Quinoa - - water (approximate), onion (diced), carrots (diced), cauliflower (cut into small pieces), celery (sliced), broccoli florets (cut into small pieces),…

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Tomato, Zucchini & Mushroom with Whole Grain Basmati

This dish offers a warm comfort food that is quick and healthy--sauteed tomatoes, zucchini and mushrooms in an asian-inspired sauce of amino acids, rice vinegar and sesame oil, served over whole grain basmati rice. Enjoy![wpurp-searchable-recipe]Tomato, Zucchini & Mushroom with Whole Grain Basmati - - organic sesame oil, organic garlic (thinly sliced), organic zucchini (sliced or cubed), tomatoes (chunked), organic white or crimini mushrooms (about 10-12 mushrooms, sliced), organic rice vinegar, liquid aminos (can substitute soy sauce), salt (if desired), pepper (to…

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Sprouted Grain French Toast

This french toast is made with flour-less organic sprouted grain bread. It is high in protein and low glycemic.  The cinnamon and vanilla add a touch of sweetness. Enjoy![wpurp-searchable-recipe]Sprouted Grain French Toast - - eggs (pasture-raised), organic milk (can be adjusted to preferred consistency), cinnamon, vanilla, Ezekiel or other sprouted French Toast, Mix all ingredients in a bowl. Soak bread to desired consistency. Cook in pan on stove over medium heat, or on a panini grill. ; - [/wpurp-searchable-recipe]

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Jane’s Real Whole Grain Bread

This bread is crusty on the outside and chewy on the inside.  It is by far the fastest (when you plan ahead) and most delightful bread I’ve ever made, and it is really the only one I make these days.  It resembles the loaves you buy at the farmers market or bakery for $5 or more and costs little to make. The first time through, as you are familiarizing yourself with the process,  it will take longer to make. But it…

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Organic Fruit and Yogurt with Lemon, Cinnamon, and Chia

Organic plain yogurt with mixed fruit, lemon, cinnamon, chia and flax is one of my favorite treats. Equally exciting, the nutritional profile of this dish is incredible. In this concoction, I used frozen blueberries, fresh strawberries, raspberries, apples, and kiwi, but you can use any fruits you have on hand.  I like to make sure I include at least one frozen fruit which yields more of a frozen treat.  I also like to add a crunchy fruit, such as an apple, for variety in…

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Cherry Lime Smoothie

Cherries, peaches and lime--a healthy and refreshing treat. This smoothie is easy to make in the winter with frozen cherries and peaches. Cherries are high in fiber, vitamin C and flavanoids. Anthocyanins give them their dark-red color. and can help protect our bodies against damage from environmental toxins and free radicals that can speed up the aging process and cause cell death and damage. Anthocyanins are shown to have anti-inflammatory and anticarcinogenic properties. Cherries may also help prevent diseases, control obesity, and help in treating…

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Zesty Orange Vinaigrette

John and I split the most delicious salmon and winter greens with orange champagne vinaigrette at one of our favorite restaurants--Robert Redford's Zoom. I got as much information as I could from our server about the ingredients in the dressing and came home and tried to replicate it with what we had. I ended up with something quite different, but equally delightful. Even my seven-year old daughter said, "Go get me some spinach so I can have more of this dressing, since…

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Orange Raspberry Pomegranate and Coconut Appetizer

My friend Louise made this delightful fruit plate of oranges, raspberries, pomegranates, and coconut for a recent gathering. This dish offers many nutrients that our bodies need to stay well through the winter. Oranges provide vitamin C and flavanoids which help reduce inflammatory conditions, strengthen our immune system, and protect against cellular damage. The fiber in oranges can help keep blood sugar levels down, and may help reduce cholesterol. Grating some clean organic citrus peel into any salad, dressing or tea is also…

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Garlic Lemon Hummus

Hummus is so easy to make and so healthy when you use fresh, real ingredients. Cumin lends a truly Mediterranean flavor to this garlic lemon hummus. Enjoy![wpurp-searchable-recipe]Garlic Lemon Hummus - - garbanzo beans, fresh-squeezed lemons, tahini, olive oil, water, garlic, salt, cumin, Blend all ingredients in an industrial strength blender, such as Blendtec or Vitamix.; - [/wpurp-searchable-recipe]

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Chiogga Beet and Avocado Salad with Walnut

Beets are packed with nutrients such as vitamins A, B & C, potassium, magnesium, fiber, phosphorus, iron, beta-carotene, beta-cyanine and folic acid. Beets contain betaine and trytophan which can help alleviate depression and relax the mind.  Beets may also lower blood pressure, among other things. I've always loved beets, but just discovered these awesome chiogga beets which are pink and white stripped.  I used to steam or roast my beets until I realized how easy it is to simply grate them…

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Tarragon Tahini Dressing

"You can slather your salad with this dressing and feel great about it," were John's words of delight when he tried this recipe. And it is so simple to make. Enjoy![wpurp-searchable-recipe]Tarragon Tahini Dressing - - tahini (We used 365 Organic tahini--just sesame seeds and water), lemons (juiced), tarragon vineger (or more, if desired), salt, pepper (if desired), Stir all ingredients vigorously to blend. That's it!; - [/wpurp-searchable-recipe]

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Tangy Tomato Veggie Chili

My mom remembered this veggie chili from a previous gathering and requested it for our Thanksgiving lunch. So, I put a menu together around this chili: veggie chili, split pea soup, spaghetti squash, fresh chopped salad with homemade tahini dressing, fresh cranberries, whole grain crusty bread with walnut and raisin and pumpkin coconut pie with coconut flour crust. I started the bread the night before and the rest came together in about an hour and a half because I wanted…

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Spaghetti Squash with Alfredo and Parmesan

Never in my life have I cooked a spaghetti squash until this week. Now, thanks to my friend, Lindsey's simple instructions, I've cooked two. During a meeting she started talking about spaghetti squash and I turned to her and said, "That sounds delicious! How do you make them?" Those of you who read my article on Seven Strategies for Fast Healthy Food will remember that I feel pretty inadequate in the kitchen and terrified of cooking for others. Thankfully, I…

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Hemp Waffles with Navy Bean and Walnut

"These waffles are a different color! Normally they're green!" This was my daughter's comment when I served these waffles. It's true. I usually add zucchini to my waffles, but this time I felt just fine not adding a vegetable because they have so many other nutrient-rich ingredients. We tried these waffles with and without the lemon juice in the batter, and we all preferred the lemon. The lemon is a tip that I got from John's sole cookbook that he…

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Jane’s White Sauce

I find that I am using this basic healthy white sauce in so many recipes that I wanted to share it here as its own recipe--with measurements. I make a batch big enough to keep in the fridge and use over a few days in a variety of foods. So far, I've used this sauce in tuna (or salmon) salad, creamy tuna noodle bake, macaroni and cheese, pasta with alfredo sauce, creamy soups, and stir frys. I've even been known…

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Tuna Salad (No Mayo)

Having just enjoyed this tuna salad sandwich for lunch, I must say that this is the best I've ever had, both for its taste and for its health benefits. Instead of using mayonnaise, I mixed in lemon juice, vinegar, mustard and my cauliflower tofu white sauce. If you like tangy, you'll love this. Also, come to think of it, instead of Tuna, I used canned Wild Alaskan Salmon. Healthy fats, healthy proteins and lots of veggies. I served my veggies on the sandwich…

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Spinach Salad with Cranberries and Sprouted Beans

Fresh cranberries and sprouted beans make this seasonal salad a super food. Cranberries provide powerful antioxidants found to help protect against cellular and DNA damage, cardiovascular and liver disease, urinary tract infections and even cancer. Cook your own cranberries to enjoy these tart little delights without the excessive sugars found in most prepared cranberries. Adding a dash of lemon juice is the secret to these delicious low-sugar cranberries. Sprouted beans can provide increased vitamins and micronutirents and be easier to digest. You can…

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Chocolate Chip Cookies with White Beans

I cooked up a big batch of cannellini beans, and John asked, "What are you going to do with all of those?" "I'm not sure, but I'll figure out something," I replied. I decided to use them to make chocolate chip cookies. I am ever at work to figure out a healthier option for a food I love.  The key for me is to balance nutrition and taste.  I want it to resemble the beloved food enough to enjoy, yet contain…

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Ginger Leek Potato Scramble

After a good workout Saturday morning, I asked myself what I felt like eating.  Inspired by our Iraqi exchange student Sara's ethnic dish, combined with our Chinese friend, (also named) Sara's local dish, the ingredients for this warm, comfort-food breakfast came to mind.  I ran to the market to get the extras I needed, organic where possible, and threw the ingredients together.  It was worth the extra effort.  I can't remember a breakfast I've enjoyed more.  I quickly wrote down…

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Tuscan Kale and Barley Salad

I threw this hearty salad together last night with ingredients we had on hand and we enjoyed it with baked halibut.  It is also substantial enough to be served as a meal on its own.  It is highly versatile--you can add practically any veggies, fruits, nuts and even beans that you have on hand. It tastes even better the next day, as the dressing mellows the kale. I went to bed last night looking forward to this salad and enjoyed it…

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Chewy Oatmeal Bars

These chewy oatmeal bars make a yummy breakfast or a healthy snack--great for after school or on the go.  They can be made with or without sweeteners.  The bars are delicious plain, or can be adapted by adding any number of your favorite ingredients such as coconut, mashed ripe banana, almonds, pecans or walnuts (we love sprinkling the nuts on top to toast as the bars bake), peanut butter or almond butter, seeds, chopped dried fruit, dark chocolate chips, or anything…

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Healthy Mac ‘n Cheese And Creamy Sauces

If you are looking for ways to offer vegetables to picky eaters, or want a delicious, healthy, creamy sauce for yourself, this recipe with blended, steamed cauliflower is for you. One of my children calls the Mac 'n Cheese version: "Winner winner, noodle dinner." I love making a batch of these creamy, healthy sauces for lots of easy and varied fast food dishes. The basic sauce is great as an alfredo sauce. It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, etc..…

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HEALTHY WAFFLES WITH OATS AND ZUCCHINI

These healthy waffles are packed with protein, fiber, vegetables, and have no flour. I love experimenting with ways to make my favorite foods healthier. I usually experiment with the ingredients on hand, and it almost always turns out delicious. Knowing that it is helpful to have quantities when sharing waffle recipes, I measured as I went last night so that I can share with you the following recipe. Just know that if you are not exact on measurements or even…

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Chinese Tomato and Egg Stir Fry

Sara Lv, our friend in Xi’an, China, joined our research team to China’s Longevity Village. She is helping us replicate the amazing dishes we enjoyed in China. [recipe][wpurp-searchable-recipe]Chinese Tomato and Egg Stirfry - Sara Lv, our friend in Xi’an, China joined our research team to China’s Longevity Village. She is helping us replicate the amazing dishes we enjoyed in China. - pasture raised organic eggs, green onion, medium tomato, fresh crushed ginger, salt, dash of pepper, Mix all ingredients in a…

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