This time of year so incredibly busy and hot. This is one of my favorite mom hacks for a healthy, fast meal that doesn't heat up the kitchen.
Bring water to boil. Add salt, oil, and protein. Simmer until protein is cooked (about 5 minutes if sliced thin).
While broth simmers, place one serving of noodles in each bowl. Rinse and chop greens and toppings.
Ladle simmering soup into bowl, so noodles are completely covered. Allow the noodles to absorb the broth at least 2 minutes.
Add ample greens, green onion, and cilantro on top plus a little lime juice.
You can always add more veggies to the broth or more raw veggies on top. Bean sprouts and Thai basil, or any variety of basil, are also delicious. Soft boiled or...
Anemia is one of the most common health issues for people with menstrual cycles. Whether you are simply trying to stay fit and get lots of exercise without feeling exhausted, have smoother periods, or trying to conceive, it's crucial to have healthy levels of iron and B-12.
Heme iron, found in meat, has higher absorption rates than nonheme iron found in vegetables. Liver is a super food in Traditional Chinese Medicine. It is rich in heme iron and B vitamins, as well as other essential minerals, and easy for the body to absorb. Vegetarian and vegan nonheme iron sources simply require more planning and consuming greater quantities. Many staples of vegetarian and vegan cooking are also high in phytic acid, which further inhibit absorption, so be sure to soak lentils and other legumes and grains until they germinate or sprout so that your body can actually access the nonheme iron.
B12 is especially crucial if you are trying to conceive. It is essential for...
Kitchari is simply a blend of a grain and a legume, typically cooked with delicious spices, healthy fats, and seasonal vegetables. It's a one pot meal high in fiber, soupy, and filling. It's perfect for staying hydration and maintaining healthy elimination, especially if you want to do a gentle cleanse. Grains and legumes have complementary nutrition profiles, helping to form complete proteins and give you sustained energy throughout the day. Most variations of kitchari are vegan and gluten free!
Because grains and legumes are both seeds, it is best to buy them whole (not split) and soak them so that they germinate. Prior to germination, these seeds have phytic acid, which limits absorption of crucial minerals including iron, zinc, and calcium. So if you plan to make kitchari a delicious staple in your meal planning, be sure to get in the habit of soaking the grains and legumes 1-3 days at room temperature. Once soaked, you can enjoy the full benefits of these superfoods! ...
In spite of all the gorgeous flowers and greenery, it's still cool out, especially early in the morning. It's also a very busy time of year as the school year comes to a close with a grand finale of extracurricular activities and competitions!
Apple Pie oatmeal is a healthy breakfast treat when you want something special in the middle of a hectic week. This recipe is vegan and can be made with gluten free oats.
1 cup of 7 minute oats (steel cut or rolled oats depending on your preferred texture)
2 1/2 cups of water
Dash of salt
2-3 bananas (the riper, the sweeter!)
2 apples thinly sliced
1 tbsp vanilla
1-2 tbsp lemon juice (more for sweet apples, less for tart apples)
1 tbsp cinnamon
Optional: 1/4 tsp clove, nutmeg, ginger
1) Put sliced apples, water, and salt in sauce pan. Bring water to a boil on high heat, then turn down to simmer. Allow apples to simmer ~3-5 minutes.
2) Stir in oats & sliced bananas. Set timer for 7 minutes.
Crepes always remind me of lazy mornings in pajamas with pots of tea on the coffee table watching PBS dramas with my mom and sister. My knitting basket is always nearby and I hear the clinking of needles . . .
Delicate, delicious, light yet protein packed crepes are actually incredibly easy to make! You can choose virtually any filling. This a great recipe to introduce kids to the kitchen. They can help roll in the fillings and decorate the crepes. You can also set out bowls of sliced fruit and other healthy fillings for them to build their own crepes! A very family friendly meal.
2 cups white flour
2 cups milk
2 tbs oil (melted butter, sunflower, olive, ghee, or melted coconut all work!)
Pinch of salt
Hand whisk or use a blender to make a smooth batter.
Heat a non-stick pan with oil on medium low. (Butter browns very fast because it has a low smoke point, so ghee typically works better. You can use any of the oils listed in the ingredients...
This is one of my absolute favorite, quick meals from my mom's "quick and yummy" list for light, warm weather meals.
Growing up in a family full of chefs and gardeners, I was always surrounded by aunties, grandmothers, and of course my own mom, Cindy, who was always whipping up some simple but delicious dishes.
Some of my favorites are from her summer menus. We always ate fresh, whole foods full of flavor and spices from around the globe. This is a quick dish, better the next day in my opinion- imparting notes of sweet and savory. She never made measurements and often had variations depending on what's in the fridge or in season- this is my twist on her salad by adding in wild ramps.
Ramps taste like a light zesty chive or spring onion...it's not bitter but gives a bit of spice to the dish. You can start with a few heads and always add more.
3 cups cooked shredded chicken in bite sized piece
2 ribs celery diced, I love to use the leaves
10 small ramps, chopped,...
This recipe works great for meal prep as well as family supper. Simply portion, package, and freeze what you make ahead of time. You can adjust the ratios of seasonings to taste. You can even leave out some of the ingredients and mix and match for variation. Lemon garlic chicken is classic--but all four of these flavors play very nicely together. Cilantro makes a fantastic addition.
Vegetarian & Vegan Version: Spring French Lentils
These same seasonings are equally delicious and satisfying with hearty French lentils. Soak the lentils for 1-2 days to sprout for maximum nutrition. Use just enough water to make the french lentils plump, soft, and slightly chewy, not too soupy. Saute lentils in olive oil, salt, and pepper, then add boiling water, garlic, ginger, and green onions. Optional: add veggies. Cover with lid. Serve with a squeeze of fresh lemon juice and garnish of fresh cilantro.
Several delicious and delicate members of the allium family crop up in early spring. According to Traditional Chinese Medicine, different flavors are nourishing to different organs and can be emphasized at different times of year to keep the body in balance with the seasons. The onion family is pungent and benefits the lungs, promotes warmth, moves impurities in the blood, reduces clotting, and expels the cold. But each member of the onion family has secondary flavors as well, nurturing additional organs.
For example, onion lowers blood pressure and cholesterol as well as breaking up phlegm and congestion in the sinuses. Tea of chopped onion simmered in water until soft and mixed with honey can sooth colds. Use small onions and take every four hours.
Leeks thrive in cool weather and are planted in fall or early spring. They over winter and store well, so are readily available while snow is still dusting the ground. The white base of this...
I love The Prime, an Ayurvedic digestive reset developed by integrative neurologist Dr. Kulreet Chaudhary, MD. The Prime supports gut health to help you feel great and achieve healthy weight. It is a slow progression with four phases that support natural elimination, detoxification from cells, fluids, and organs step by step. Each phase is simple and easy to do, and can fit into the busiest schedule. The gradual release of toxins coupled with proper nutrition mean you won't feel sick from detoxing. You may experience changes in urination output (usually an increase,) feel more or less energy, and have fewer cravings. When I do the Prime I feel stronger, have better bowel movements, feel lighter, and have a clearer mind.
Each one of us is an entire ecosystem of cells and bacteria. Our microbiomes are full of diverse species. In fact, we have more bacteria than cells in our bodies! Some of these bacteria are more beneficial than...
Weekend mornings are a treasured time for family. It's hard to think of a more nostalgic, homey scene than Saturday morning in Dad's kitchen: fresh coffee with cream, the sizzle of bacon or sausage, a seemingly bottomless pancake pan, thick pat of butter instantly melting on the hot golden pancakes deluged by a cascade of warm berries and syrup.
We had a lot of kinds of pancakes growing up: buckwheat, buttermilk, seven grain, high protein. But the fairest of them all was the ricotta pancake, moist, fluffy, and a meal unto itself. This fresh lemon ricotta pancake with blueberries is sure to make any day feel like a special occasion. Though this pancake's decadent flavor may trick you into thinking it's dessert, the protein rich eggs and ricotta, high ratio of fruit, and light lemony zest make it a satisfying meal that leaves your tummy as happy as your tongue.
1 cup blueberries (thaw and drain ahead if frozen)
3/4 cup white flour (or...