Category: Guest Post

  • Beyond Kale

    Beyond Kale

    Beyond Kale

    Cook with lots of leafy greens

    We all know we should eat more leafy greens, but if you find yourself in a dark green rut (we’re looking at you, kale!), there’s a world of ways to make greens delicious. These recipes will help you diversify your greens by showing off each at its best, with substitutions for just about any leafy option.

    Roasted Black Cod or Turbot with Bok Choy, Maple, and Miso

    Both black cod and turbot have incredibly tender, buttery texture and rich flavor that pairs perfectly with miso and maple.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons miso paste
    • 2 tablespoons water
    • 1 tablespoon maple syrup
    • 1 tablespoon rice wine vinegar
    • 1 tablespoon soy sauce
    • 3 teaspoons toasted sesame oil divided
    • 1 pound skinless black cod or turbot cut into 4 pieces
    • 4 green onions, bottoms trimmed the rest cut into 2 inch pieces
    • 1 pound mini bok choy cut in half lengthwise
    • 2 teaspoons lime juice

    Method
     

    1. Preheat oven to 400°F.
    2. In medium bowl, combine miso, water, maple syrup, vinegar, soy sauce, and 2 tsp sesame oil. Add fish and stir to coat. Refrigerate for 30 minutes.
    3. Line 8 x 11 in (20 x 28 cm) baking or casserole dish with parchment paper. Spread with green onion pieces and bok choy, leaves turned inwards so they won’t burn as easily. Top with lime juice and remaining 1 tsp sesame oil.
    4. Roast in preheated oven for 10 minutes. Stir greens and roast for 10 minutes more. Remove from oven and top with marinated fish and leftover marinade. Roast for 8 minutes, or until fish is almost flaking.
    5. Enjoy!

    Wraps with Thai Basil, Tempeh, and Peanut Sauce

    These wraps are naturally gluten-free and can be extra crunchy, juicy, or savory depending on your wrapper choice.
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    Servings: 4
    Course: Appetizer
    Ingredients Method

    Ingredients
      

    • 2 tablespoons soy sauce
    • 2 tablespoons rice vinegar
    • ¼ cup water
    • 1 teaspoon toasted sesame oil
    • ½ inch piece fresh ginger root grated
    • 2 teaspoons maple syrup or organic palm sugar to taste
    • ¼ cup unsweetened, plain peanut butter powder (substitution: regular, unsweetened peanut butter, and skip the sesame oil)
    Wraps
    • 8 ounces package of tempeh cut into ¼ x 2 inch pieces
    • 1 bird's eye chili pepper thinly sliced (optional)
    • 1 red or yellow bell pepper julienned
    • 1 cup julienned cucumber or jicama
    • ½ cup julienned (unpeeled) apple
    • ½ cup thai or holy basil leaves
    • ½ cup fresh mint leaves
    • 1 head lettuce or 1 bunch collard greens

    Method
     

    1. In medium pot, bring soy sauce, vinegar, water, sesame oil, ginger, and maple syrup to a boil. Remove from heat. Pour half into medium bowl and stir in peanut butter powder.
    2. Return pot with remaining marinade to stove and add tempeh pieces. Reduce heat to medium-low, cover, and simmer for 10 minutes, turning tempeh frequently to braise evenly. Remove lid and cook until no liquid remains.
    3. To assemble, place small amounts of tempeh and fillings in lettuce or collard leaves. Tuck in sides of leaves and roll up to seal, or leave open like tacos. Serve with peanut sauce.
    4. Enjoy!

    Cilantro Rice with Chicken and Mint Sauce

    Inspired by Peruvian arroz con pollo, this dish blends an entire bunch of cilantro and spinach into a pot of rice, tinting it green.
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    Servings: 3
    Ingredients Method

    Ingredients
      

    • ½ cup tightly packed cilantro leaves and stems stems coarsely chopped
    • 1 cup tightly packed spinach leaves
    • 1½ cups homemade or low-sodium chicken broth
    • 1¼ cups almond, soy, or other plant-based milk, or cow's milk
    • 1 teaspoon ground cumin
    • 1 small hot green chili pepper optional
    • 1 teaspoon salt divided
    • 1 teaspoon olive oil
    • 1 pound boneless, skinless chicken breasts or thighs
    • 1 onion or 2 shallots minced
    • 1 garlic clove minced
    • 1½ cups cooked long-grain brown rice well rinsed and drained
    Mint Sauce
    • 2 jalapeños optionally seeded
    • 1 cup tightly packed cilantro, stems and leaves coarsely chopped
    • 1 cup tightly packed mint leaves
    • 1 tablespoon fresh lime juice
    • 2 tablespoons olive oil
    • 2 tablespoons tightly packed chopped green onion
    • ¼ teaspoon salt

    Method
     

    1. In blender, blend 1/2 cup cilantro, spinach, broth, milk, cumin, chili pepper, and 1/2 tsp salt.
    2. In wide-based saucepan or skillet with lid, heat olive oil over medium-high heat. Add chicken. Sprinkle with remaining 1/2 tsp salt. Cook for 2 to 3 minutes on each side, until browned. Remove to plate. When cool, cut into bite-sized pieces.
    3. Add onion and garlic to pan. Cook for 3 minutes, stirring frequently. Add a little water to prevent sticking if necessary. Add rice and stir for 30 seconds to coat.
    4. Add contents of blender along with reserved chicken. Stir and bring to boil. Cover, reduce heat to low, and cook for 20 minutes. Stir and cook for 5 minutes more if necessary. Remove from heat and leave covered, 10 minutes.
    5. For mint sauce, in blender, blend all ingredients.
    6. To serve, divide chicken and rice among plates and drizzle with mint sauce.
    7. Enjoy!

    Sauteed Rapini with Spaghetti, Garlic, Toasted Walnuts, and Anchovies

    This combination of fish and walnuts is inspired by pasta dishes from Italy’s Amalfi Coast. (Don’t be scared off by the anchovies! It disappears into a rich, silken sauce infused with garlic and a hint of spice.)
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 10 ounces spaghetti
    • 2 tablespoons anchovy oil
    • ½ fresh red chili pepper finely chopped
    • 4 garlic cloves peeled but kept whole
    • 1 bunch rapini stems diced, leaves torn into small pieces
    • 10 anchovy fillets in oil
    • ¼ cup walnut halves
    • ¼ cup finely chopped fresh parsley
    • 1 tablespoon anchovy paste optional

    Method
     

    1. In large pot of water, cook pasta according to package directions until al dente. Drain, reserving 1/4 cup cooking water.
    2. While pasta cooks, in large skillet, heat oil over medium heat. Add chili pepper, garlic, and rapini stems. Cook for 1 minute. Add anchovy fillets, breaking them up so they melt into the sauce. Add walnuts, rapini leaves, half of parsley, and 1/4 cup pasta cooking water. Cook for 2 minutes, adding more pasta water if too dry.
    3. Add drained pasta to sauce along with anchovy paste, if using, and stir to combine. Remove from heat and discard garlic (or eat it!) and garnish with remaining parsley.
    4. Enjoy!

    Recipes Provided by Alive Magazine

  • Creamy Basil Kefir Sauce

    Creamy Basil Kefir Sauce

    Creamy Basil Kefir Sauce

    This ultra-creamy basil kefir sauce is the perfect low-lactose addition to pasta, salads, or even flatbreads. Thanks to the Redwood Hill Farm Goat Milk Kefir, your dish will even get a little probiotic boost, too. Yay, microbiome!

    Recipe Provided by INFRA

  • Grilled Vegetable Orzo Salad

    Grilled Vegetable Orzo Salad

    Grilled Vegetable Orzo Salad

    While burgers get a lot of love this time of year, don’t sleep on grilled vegetables! You get all the same char-grilled goodness, and you don’t have to heat your kitchen roasting veggies. Worried about losing skinny veggies between the grates of your grill? Either roast veggies whole or use some foil to give them a solid surface. Topped with scallions and feta cheese, this orzo salad is perfect for all your summer get togethers! You can eat it right away warm or let it cool and serve it chilled. A big batch of this in the fridge is perfect to have on hand whenever hunger strikes. 

    Print Pin

    Grilled Vegetable Orzo Salad

    Servings 4

    Ingredients

    • 6 tablespoons olive oil divided
    • 1 broccoli crown cut into bite size pieces
    • 1 large red bell pepper julienned
    • 1 large orange bell pepper julienned
    • 8 ounces shiitake mushrooms halved
    • 1 cup orzo pasta
    • 2 scallions thinly sliced
    • ½ cup crumbled feta
    • 2 tablespoons tamari
    • 1 tablesppon toasted sesame oil
    • 1 tablespoon rice vinegar
    • ¾ teaspoon cane sugar
    • ½ teaspoon crushed chilies

    Instructions

    • Preheat grill to 375-400° F.  Place broccoli, peppers, and mushrooms on a large sheet of foil and drizzle with four tablespoons olive oil. Season with salt and pepper to taste. Bring the corners of the foil together in the center and crimp any open spaces to seal packet.
    • Grill for 25-30 minutes or until desired doneness is achieved.
    • Meanwhile, bring 6 cups of water to a boil and add orzo. Return to a simmer and cook for 15 minutes or until pasta is al dente, stirring frequently to prevent sticking. Drain and cool.
    • Whisk together dressing ingredients and toss with pasta, roasted vegetables, scallions, and feta cheese. 
    • Enjoy!

    Recipe Provided by INFRA

  • Raclette with Potatoes and Asparagus

    Raclette with Potatoes and Asparagus

    Raclette with Potatoes and Asparagus

    With an alpine cheese and crispy roasted veggies, this is the kind of snack turned meal we can get behind. Think of raclette as a more versatile fondue! Instead of melting cheese with wine and other additions, raclette is pure, melted cheese. Is draping it over roasted veggies the adult version of broccoli and cheese sauce? We think it’s just as good. Include a few pickles to add a zingy bite. Think of everything on your favorite charcuterie board and it will probably pair perfectly with raclette.

    Print Pin

    Raclette with Potatoes and Asparagus

    Servings 4

    Ingredients

    • 8 ounces sliced raclette cheese
    • 4 large red potatoes halved and quartered
    • 1 bunch fresh asparagus woody stems removed and cut in half
    • 4 sliced sourdough bread toasted
    • 4 ounces mild or spicy salami sliced
    • 1 tablespoon olive oil
    • Salt and pepper to taste

    Instructions

    • Toss potatoes with olive oil on a large baking sheet. Season lightly with salt and pepper and roast for 25 minutes or until almost golden in color. Add asparagus and return pan to over for five more minutes.
    • Arrange potatoes, asparagus, and salami on serving plates or on toasted bread. Set oven to a low broil and heat cheese on parchment-lined baking sheet until melted. Place melted cheese on top of the rest of the ingredients. Serve promptly.
    • Enjoy!

    Recipe Provided by INFRA

  • Cook with Chili

    Cook with Chili

    Cook with Chili

    Kick your meals up a notch

    You don’t have to be a heat freak to enjoy eating chili peppers since their “spice” levels vary greatly—enough to suit all tastes. It’s time to bring the heat into the kitchen—start with these recipes!

    Alive Magazine

    Grilled Chili Tofu Steaks with Quinoa

    Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into an exciting dish.
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    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 2 12oz packages extra-firm tofu
    • 1 shallot chopped
    • 2 large garlic cloves minced
    • ¼ cup minced fresh ginger root
    • 1 habanero chili minced
    • 1 tablespoon fresh thyme
    • ½ teaspoon salt
    • ½ teaspoon ground allspice
    • ¼ teaspoon pepper
    • 2 tablespoons olive oil
    • 1 tablespoon maple syrup
    • Zest of 1 lemon
    • 1 cup orange juice
    • 1 cup quinoa

    Method
     

    1. Line cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of paper towel. Place another cutting board or other flat object on top and press gently to extract excess liquid from tofu. Turn tofu blocks on their sides and slice in half lengthwise.
    2. In large shallow container, whisk together shallot, garlic, ginger root, habanero, thyme, salt, allspice, pepper, olive oil, maple syrup, lemon zest, and orange juice. Add tofu, and chill for at least 2 hours, or up to overnight, flipping once.
    3. Into medium saucepan, place quinoa, a couple pinches of salt, and 1 3/4 cups water. Bring to a boil, reduce heat to maintain a light simmer, and cook, covered, until quinoa is tender and water has absorbed, about 12 minutes. Remove from heat and let pot sit, covered, for 5 minutes. Fluff quinoa with fork.
    4. In charcoal grill, build a medium-hot fire, or heat gas grill to medium-high and grease grill grates. Remove tofu from marinade and reserve marinade. Grill tofu slabs until golden and grill marks appear, about 4 minutes per side. Giving tofu a 90-degree turn halfway through cooking each side will produce a nice cross-hatch pattern. Slice each grilled tofu piece into 2 triangles. Alternatively, in large skillet over medium-high, heat 1 Tbsp oil. Add tofu to pan and sear until golden and crispy, about 3 minutes. Flip and heat until golden and crispy on other side.
    5. Into small saucepan, place marinade and bring to a gentle simmer and heat for 2 minutes.
    6. Divide quinoa among serving plates and top with tofu pieces. Drizzle on habanero sauce.
    7. Enjoy!
    Alive Magazine

    Minty Chili Pea Soup

    This brightly colored soup for chili lovers is the perfect way to welcome back warmer weather. Looking for a little less heat? Substitute serrano pepper with jalapeño.
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    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 1 tablespoon grapeseed oil or sunflower oil
    • 1 leek, white or light green part thinly sliced
    • ½ teaspoon salt
    • ½ pound new potatoes quartered
    • 2 garlic cloves chopped
    • 2 serrano chili peppers seeded and chopped
    • ¾ teaspoon ground coriander
    • ½ teaspoon pepper
    • 4 cups low-sodium vegetable broth
    • 3 cups fresh shelled or frozen peas
    • 1 cup fresh mint
    • Juice of ½ lemon

    Method
     

    1. In large saucepan, heat oil over medium heat. Add leek and salt; cook until softened, about 5 minutes, stirring regularly. Add potatoes and garlic; heat for 3 minutes. Add serrano pepper, coriander, and pepper; heat for 1 minute.
    2. Add broth to pan. Bring to a boil and simmer over medium-low, covered, until potato is tender, about 15 minutes. Add peas and continue heating until they are tender, about 5 minutes. Stir in mint and lemon juice. Using blender or food processor, puree soup in batches if necessary. Thin with additional broth or water, if needed. Ladle into each of 4 bowls.
    3. Enjoy!
    Alive Magazine

    Salmon Burgers with Mango-Thai Salsa

    These Asian-inspired salmon burgers won’t leave you missing the beef or the bun. Keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night.
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    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 1 pound skinless salmon
    • 1 large egg
    • ½ cup panko bread crumbs
    • 2 garlic cloves minced
    • 1 tablespoon low-sodium soy sauce or tamari
    • ⅓ cup basil
    • Zest of 1 lime
    • Juice of ½ lime
    • 2 teaspoons fish sauce
    • 1 teaspoon sesame oil
    • 1 teaspoon coconut sugar (or regular sugar)
    • 1½ cups halved cherry tomatoes
    • 1 cup cubed mango
    • 2 green onions sliced
    • 1 bird's eye chili pepper minced
    • ⅓ cup chopped cilantro
    • 1 tablespoon peanut oil or grapeseed oil

    Method
     

    1. In food processor container, place salmon, egg, bread crumbs, garlic, soy sauce, basil, and lime zest, and pulse several times until you have a chunky mixture. Form into 4 patties.
    2. In large bowl, whisk together lime juice, fish sauce, sesame oil, and sugar. Stir in tomatoes, mango, green onions, chili pepper, and cilantro.
    3. In large skillet over medium-high, heat oil. Place salmon burgers in skillet and cook for 3 minutes on each side, or until crispy on the outside but just barely cooked through in middle, to an internal temperature of 145 F (63 C). Alternatively, you can prepare the burgers on an outdoor grill over medium heat, making sure grill grates are well greased.
    4. Serve salmon burgers topped with salsa.
    5. Enjoy!

    Recipes Provided by Alive Magazine

  • How to Protect Your Prostate

    How to Protect Your Prostate

    How to Protect Your Prostate

    Time to talk about a below-the-belt issue

    Given a choice in a cheeky men’s health survey recently, 72 percent of men said they’d rather clean the toilet than go to the doctor. Most cited embarrassment or discomfort as reasons—especially when it came to “below-the-belt” issues.

    So … let’s talk—about something you can’t see—and likely don’t even think about, unless, of course, it’s acting up. We’re talking prostate.

    What is it?

    Your prostate is a gland, roughly the shape and size of a walnut that is part of the male reproductive system. It’s located between the bladder and urethra and in front of the rectum. Your prostate’s main function is to make fluid, containing various enzymes, zinc, and citric acid, that makes up one third of semen.

    Benign prostatic hyperplasia (BPH)

    With age, testosterone levels decrease, stimulating prostate growth. By age 40, the prostate gland begins to enlarge as benign tissue cells multiply, which may lead to a narrowing of the urethra and subsequent bladder problems, one of the chief symptoms of BPH. These symptoms can include waking often to urinate, an unusual smell or color to the urine, or pain while urinating.

    BPH is not linked to, and doesn’t increase risk of getting, prostate cancer—but BPH symptoms can be similar to those of prostate cancer, so don’t ignore them.

    Prostatitis

    Most often affecting younger men, prostatitis is an inflammation, or swelling, of the prostate that may be caused by bacteria. Prostatitis may cause symptoms involving urinating and bladder control—going to the bathroom frequently or trouble urinating. Having prostatitis doesn’t increase your risk of developing prostate cancer.

    Prostate cancer

    Prostate cancer usually grows slowly and can often be completely removed or managed successfully when diagnosed. It is detected by digital rectal examination (DRE) or prostate-specific antigen (PSA) testing.

    How to prevent it

    Unlike genetics, we may be able to control some of the environmental causes of prostate cancer.

    • quit smoking; it may play a role in aggressive types of prostate cancer
    • adopt a plant-based diet; vegan diets may reduce prostate cancer risks and increase your odds of surviving it
    • limit alcohol consumption
    • limit saturated fat, red meat, and dairy if you have other risk factors
    • embrace soy (tofu, tempeh, etc.) and cooked (also canned) tomatoes to reduce risk
    • get walking—outdoors!
    • be mindful and take up meditation
    • get enough quality sleep

    Prostate protective supplements

    Studies have shown that these supplements may benefit prostate health or symptoms of prostate problems.

    • green tea catechins (EGCG)
    • lycopene
    • pomegranate
    • pygeum
    • resveratrol
    • saw palmetto
    • selenium
    • turmeric
    • vitamin D
    • vitamin E

    Don’t procrastinate, men! If you suspect you may have a problem “below the belt,” take charge of your health and visit your health care practitioner.

    Article Provided by Alive Magazine

  • Repair and Recover

    Repair and Recover

    Repair and Recover

    Post-exercise nutrition tips

    You drank your pre-workout shake. You stayed hydrated as you sweated it out. But have you given any thought to what you’ll eat and drink when you’ve wiped that sweat off your brow? Your post-workout nutrition is just as important for your athletic performance.

    Why your post-workout meal matters

    When you exercise, your body undergoes a lot of wear and tear and your muscles burn up their stored glycogen. And it’s during the recovery process, not during your actual workout, that you get stronger and start to see the benefits of your exercise routine. That’s why properly fueling your recovery process is important for every athlete.

    Post-workout nutrition perks

    With the right approach, your post-workout meal will boost your muscle strength and size, soothe muscle soreness and pain, and speed up your recovery so you can hit the gym again sooner.

    It’s all about ratios and timing

    You need the right combination of carbs to replenish your muscles’ glycogen, and protein for muscle repair.

    “An endurance athlete should aim for a 4:1 carbs-to-protein ratio in their post-workout meal,” recommends sports nutritionist Melissa Boufounos. “And a strength and power athlete, or someone looking to lose weight, may drop to a 3:1 ratio.”

    In other words, your post-workout shake or meal should offer up approximately 30 grams of protein, plus 90 to 120 grams of carbs (depending on your athletic goals). Ideally, eat within 60 minutes of working out—that’s when your body needs that food the most.

    Don’t forget hydration

    Getting hydrated quickly will magnify your recovery and performance. Drink 1 L (32 oz) of fluids for every kilogram of body weight you lost via sweating.

    The best post-workout foods and supplements

    • Simple carbohydrates
    • Coenzyme Q10
    • Easily digestible protein
    • Branched-chain amino acids (BCAAs)

    Laid up with an injury? Nutrition still matters!

    Taking an extended break from the gym often leads to a loss in mobility and muscle strength. Maintaining your healthy nutrition habits helps prevent this. Keep your protein intake up. In fact, increasing your protein intake to 2 to 2.5 grams of protein per kilogram of body weight per day may support a faster recovery and curtail muscle loss.

    The best foods and supplements for injured athletes

    • Whole plant foods
    • Creatine
    • Omega-3s
    • Tart cherry juice
    • Curcumin

    Healthy eating for rest day (and every day)

    Take a recovery day every three to five days, or whenever you’re feeling very sore.

    On days when you’re not engaging in strenuous exercise, you don’t need to emphasize high-energy, high-glycemic foods (e.g., very high-carb meals, sugar-rich sports drinks, etc.) like you normally would on workout days.

    However, most athletes—with the exception of those trying to lose weight—benefit from consuming roughly the same total number of calories that they’d eat on an active day.

    Use rest days to eat and supplement with the goal of protecting yourself from illness, wear and tear on your joints, and more. Think of it as nutritional insurance.

    Article Provided by Alive Magazine

  • Anti-Inflammatory Salad

    Anti-Inflammatory Salad

    Anti-Inflammatory Salad

    Thanks to Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    Not only does inflammation cause discomfort and pain, but it could lead to other health conditions ranging from Arthritis to IBS (Irritable Bowel Syndrome). Certain foods from our diet contribute to inflammation in our bodies – however, not everyone will experience the same flare-ups. One way to help control them is to eat a diet that’s rich in anti-inflammatory foods – like salads! You can mix and match your favorite toppings to make a powerhouse meal that’s delicious, nutritious and full of added health benefits. Check out Christine Waltermyer and the Natural Kitchen Cooking School’s favorite anti-inflammatory salad recipe below – Mesclun Salad with Walnuts & Blueberries!

    Print Pin

    Anti-Inflammatory Salad (Mesclun Salad with Walnuts & Blueberries)

    Course dinner, entree, Lunch, Salad
    Keyword anti-inflammatory, dinner, entree, lunch, salad

    Ingredients

    • 5 oz. mesclun salad mix
    • ½ cup walnuts lightly toasted
    • ½ cup fresh blueberries
    • 2 oranges peeled and pulled apart into segments
    • 1 small fennel bulb cored and sliced thinly

    DRESSING

    • 1 tablespoon grainy mustard
    • 1 tablespoon maple syrup
    • ¼ cup fresh orange juice
    • 1 tablespoon apple cider vinegar
    • 2 tablespoons olive oil
    • ½ teaspoon sea salt

    Instructions

    • Place in a large salad bowl: mesclun salad mix, walnuts, blueberries, oranges and fennel.
    • In a small glass jar with a lid, place all of the dressing ingredients. Shake well.
    • Pour the dressing over the salad, toss and serve.
    • Enjoy!

    Notes

    If not serving the salad right away, store the dressing and covered salad separately until ready to serve.

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

    Resources:

    https://www.betternutrition.com/diet-and-nutrition/foods-for-skin-inflammation/

  • Plant-Based Summer BBQ Sides

    Plant-Based Summer BBQ Sides

    Plant-Based Summer BBQ Sides

    With Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    Summer is the time for graduation parties, Father’s Day cookouts, backyard BBQs and so much more! Thanks to Christine Waltermyer and The Natural Kitchen Cooking School, you can WOW your guests with plant-based spins on traditional BBQ favorites.

    Print Pin

    Homemade Baked Beans

    Course Side Dish
    Keyword bbq, side

    Ingredients

    • 2 tablespoons olive oil
    • ½ cup diced onion
    • Sea salt
    • ⅓ cup unsweetened apple butter
    • 2 tablespoons maple syrup
    • 1 tablespoon apple cider vinegar
    • 2 teaspoons Worcestershire sauce
    • ¼ cup molasses
    • 2 tablespoons brown sugar
    • 1 tablespoon grainy mustard
    • 2 cups cooked white beans (Great Northern or Navy beans)
    • 4 strips Lightlife tempeh smoky bacon

    Instructions

    • Preheat the oven to 350 degrees F.
    • In a medium saucepan, warm 1 tablespoon of the olive oil over medium heat. Add the onion and a pinch of the sea salt. Cook and stir for five minutes.
    • To the saucepan, add the apple butter, maple syrup, apple cider vinegar, Worcestershire sauce, molasses, brown sugar, mustard and cooked beans. Stir until all of the ingredients are well combined.
    • In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the Lightlife tempeh smoky bacon strips and fry for a few minutes on one side, until golden. Turn the strips to fry the other side for a few minutes.
    • Pour the baked bean mixture into a lightly greased medium size casserole dish. I used an 8 x 8-inch dish. Top with the strips of tempeh bacon. I baked my beans uncovered, but feel free to cover them with a lid or aluminum foil if you like your beans more moist and less dry. Bake for 1 hour. Serve warm.
    • Enjoy!

    Notes

    If you prefer to use less variety of sweeteners, you can substitute an equal amount of one for another. For example, instead of using the 2 Tbsp. of brown sugar, you could increase the maple syrup by 2 Tbsp.
    Print Pin

    Dairy-Free Mac ‘N Cheese

    Course entree, Side Dish
    Keyword bbq, entree, side

    Ingredients

    • 2 cups cauliflower florets
    • 2 cups water or vegetable broth
    • 1 teaspoon onion powder
    • A couple of pinches of turmeric
    • ½ teaspoon dry mustard
    • 2 cups dry pasta (elbows, spirals, lumache, etc.)
    • 1 ½ tablespoons sweet white miso
    • Pinch or two of sea salt
    • 2 teaspoons fresh lemon juice
    • 2 teaspoons arrowroot flour, mixed with 1 tablespoon cold water
    • Smoked paprika

    Instructions

    • In a medium size pot place the cauliflower florets, the water, onion powder, turmeric and dry mustard. Bring to a boil over medium high heat. Cover and reduce the heat to simmer on low for 10 minutes, or until fork-tender.
    • Meanwhile, heat a large pot of water to boil the pasta. Once it comes to a boil, add the pasta and cook according to package directions. Drain the pasta.
    • Carefully pour the cooked cauliflower mixture into a high speed blender. Puree until smooth. Pour the sauce back into the pot. Add the miso, sea salt, lemon juice, arrowroot flour and a shake of the smoked paprika. Cook for another few minutes on medium low heat. Whisk continuously until nicely thickened.
    • Pour the cauliflower sauce over the pasta and enjoy warm, sprinkled with a little extra smoked paprika.
    • Enjoy!

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

  • Healthy Mango Smoothie + How-To Cut A Mango!

    Healthy Mango Smoothie + How-To Cut A Mango!

    Healthy Mango Smoothie + How-To Cut A Mango!

    Thanks to Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    If you LOVE mangoes then this recipe is just what you’re looking for. Thanks to Christine Waltermyer and The Natural Kitchen Cooking School, we’re learning how to cut a mango and use them to make a refreshing smoothie that you and your kids will love! Bonus – if you have leftover smoothie, you can turn them into frozen popsicles. Whether you like mangoes fresh or frozen, you’ll always know your snack is nutritious, delicious and will bring you an instant energy boost!

    Print Pin

    Healthy Mango Smoothie

    Course Breakfast, Dessert, Snack
    Keyword breakfast, dessert, Kids, smoothie, snack
    Servings 2

    Ingredients

    • ½ cup frozen banana slices
    • 1 cup fresh diced mango
    • 1 cup frozen mango chunks
    • ½ cup your favorite plain yogurt
    • Pinch of salt
    • 1 teaspoon vanilla extract

    Instructions

    • Place all ingredients in a high-powered blender and puree until smooth. Enjoy served in a tall glass with a straw!

    Notes

    Leftover smoothie makes great popsicles! Just pour into popsicle molds and freeze.

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!