Tag: healthy

  • Dairy Free Carrot Cake

    Dairy Free Carrot Cake

    Dairy Free Carrot Cake

    Thanks to Christine Waltermyer, The Natural Kitchen Cooking School & MUSH Overnight Oats!

    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!

    What’s one of your favorite Easter desserts? One of ours is carrot cake! However, we like to make it with a fun, healthy twist – including MUSH Overnight Oats!

    Why add MUSH Overnight Oats? It gives a moist, flavorful texture to the cake while adding even more health benefits! All grains including oats contain phytic acid, which binds to nutrients and makes them harder to absorb. Soaking oats breaks down this acid and helps increase the absorption of nutrients, like zinc, iron, calcium and magnesium. Since carrots are loaded with vitamins and minerals, such as calcium, adding MUSH can even help absorb it!

    We’re not saying that you have to add them to your carrot cake – you can just eat these overnight oats straight out of the container with a spoon. Or add them to your morning smoothie. The possibilities are endless – go try all of their flavors!

    Keep scrolling to learn how to make this Dairy Free Carrot Cake with MUSH Overnight Oats thanks to Christine Waltermyer and the Natural Kitchen Cooking School. All ingredients can be found at your favorite local Basil Bandwagon Natural Market location.

    Print Pin

    Dairy Free Carrot Cake

    Course Dessert
    Keyword cake, dairy free, dessert, easter

    Ingredients

    DRY

    • 2½ cups Bob's Red Mill Paleo Baking Flour
    • ½ teaspoon sea salt
    • 2 teaspoons cinnamon
    • ¼ teaspoon nutmeg
    • 1 teaspoon baking soda
    • ¼ cup maple sugar

    WET

    • 4 eggs
    • ¼ cup almond milk
    • 1 teaspoon vanilla extract
    • ¼ cup fresh orange juice
    • ½ cup maple syrup
    • ⅓ cup melted coconut oil cooled
    • ⅓ cup MUSH brand overnight oats or cooked oatmeal (or almond butter)
    • 3 cups coarsely grated carrots
    • ½ cup chopped walnuts

    CREAM CHEESE FROSTING

    • 1 stick dairy-free butter or butter of your choice
    • 8 oz. Kite Hill cream cheese or other cream cheese of your choice
    • 1 teaspoon vanilla extract
    • 2 cups powdered sugar
    • 1 cup monkfruit sweetener (or 1 more cup of powdered sugar)

    DECORATION

    • Shredded coconut
    • Edible flowers

    Instructions

    • Preheat the oven to 350 degrees F. In a large bowl, combine all of the dry ingredients.
    • In a separate bowl, combine all of the wet ingredients. Combine the wet and dry ingredients together. Fold in the MUSH overnight oats, carrots and walnuts.
    • Divide the batter between two lightly oiled 8-inch cake pans lined with parchment paper on the bottoms. Bake at 350 degrees F. for 35 minutes, or when the cakes spring back to the touch in the center. Check them after 30 minutes to avoid overbaking.
    • While the cakes are baking, prepare the frosting. Place all of the frosting ingredients in a food processor or stand mixer. Blend until smooth.
    • Remove finished cakes from the oven. Use a wet knife to loosen the sides of the cakes. Carefully flip the cakes onto cake cardboards or directly on cooling racks to cool. Once completely cool, frost the top of one cake. Place the other cake on top. Frost the top and sides of the cake.
    • Decorate with shredded coconut pressed into the sides of the cake and around the top in a circle. Add edible flowers for a pretty touch.
    • 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!

    Resources:

    https://eatmush.com/pages/whats-mush

  • Valentine’s Day Snacks in 5 Minutes or Less

    Valentine’s Day Snacks in 5 Minutes or Less

    Valentine’s Day Snacks in 5 Minutes or Less

    thanks to Christine Waltermyer

    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!

    Are you looking for sweets and treats for your Valentine this year? Thanks to Christine Waltermyer and the Natural Kitchen Cooking School, here are three simple better-for-you snack recipes that you can make in 5 minutes or less! All ingredients can be found at your favorite local Basil Bandwagon Natural Market location.

    Print Pin

    Strawberry Avocado Sorbet

    Course Dessert, Snack
    Keyword dessert, plant based, valentine’s day, vegan

    Ingredients

    • 1 10 oz. bag frozen strawberries
    • ½ ripe avocado
    • 1-2 tablespoons pure maple syrup OR stevia to taste
    • Juice of 1 mandarin orange or 1 lime
    • Pinch of sea salt
    • 1 teaspoon pure vanilla extract optional

    Instructions

    • Place all of the ingredients in a food processor and blend until creamy. Serve as is or topped with your favorite toppings such as chocolate chips and fresh sliced strawberries.
    • Store leftovers in the freezer. Before serving, let the strawberry sorbet at room temperature for at least 30 minutes to help it soften. It becomes very hard when frozen!
    • Enjoy!
    Print Pin

    Hummus Sandwiches

    Course dinner, Lunch, Snack
    Keyword dinner, lunch, plant based, sandwich, snack, vegan
    Servings 2 sandwiches

    Ingredients

    • 4 slices your favorite bread
    • 6 tablespoons hummus
    • 1 cup lettuce
    • ½ cup shredded carrots
    • ½ cup sliced avocado
    • Olive oil to brush the bread slices optional

    Instructions

    • Lightly toast or grill the bread slices. If using a grill pan you can brush with olive oil.
    • Cut the grilled bread into heart shapes using a sandwich cutter: Line up the sandwich cutter in the center of a slice of bread. Press down firmly, until it cuts through completely, leaving you with a heart-shaped piece of bread.
    • Spread one slice of the prepared bread with 3 tablespoons of the hummus. Layer on top half of the lettuce, carrots and avocado. Repeat with the remaining ingredients.
    • Enjoy!
    Print Pin

    Beet Hummus

    Course Appetizer, Snack
    Keyword appetizer, plant based, snack, valentine’s day, vegan
    Servings 4

    Ingredients

    • 3 medium size cooked beets chopped
    • ¼ cup tahini
    • 2 tablespoons lemon juice
    • ½ teaspoon sea salt
    • 1 teaspoon chopped scallions (only the white bottom part)
    • 2 tablespoons water
    • Olive oil for drizzling

    Optional garnishes for serving

    • Chopped parsley
    • Chopped pistachios
    • Fresh lemon zest
    • Za'atar
    • Flaked sea salt

    Instructions

    • Place the cooked beets in a food processor.
    • Add the tahini, lemon juice, sea salt and scallions. Blend until smooth, adding just enough of the water to reach desired consistency.
    • Serve drizzled with olive oil and sprinkled with any garnishes you like, such as chopped parsley, chopped pistachios, fresh lemon zest, za’atar, and/or flaked sea salt.
    • 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!

  • Vegan Potato Soup

    Vegan Potato Soup

    Vegan Potato Soup

    with Christine Waltermyer

    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!

    Soups’ on! How do you keep yourself warm during the colder months? There are plenty of different ways – like warm sweaters, cozy blankets, and sitting by the fireplace. But our favorite way is enjoying a delicious hot soup with family and friends. Thanks to Christine Waltermyer and the Natural Kitchen Cooking School, we may have found our next favorite soup recipe – and it’s vegan! Featuring all products that can be found at Basil Bandwagon Natural Market 😊

    Print Pin

    Vegan Potato Soup

    Course Lunch, Main Course, Soup
    Keyword dinner, lunch, main course, soup
    Servings 4

    Ingredients

    • 3 medium white flesh sweet potatoes such as Hannah or Japanese sweet potatoes peeled (or an equivalent amount of white potatoes)
    • 1 tablespoon olive oil
    • 1 cup onion diced (about 1 medium onion)
    • Sea salt
    • 2 stalks celery diced
    • 2 carrots peeled and diced
    • 4 cups vegetable broth
    • 1 6 oz package Lightlife Tempeh Smoky Bacon
    • Avocado oil
    • 1 cup thinly sliced leeks
    • ½ cup coconut cream

    Instructions

    • Peel the sweet potatoes. Cut into small dice pieces and place them in a pot of cold, salted water.
    • Heat a large skillet or large soup pot over medium high heat. Add the olive oil, onion and a pinch of the sea salt. Cook and stir for a few minutes. Add the carrots, celery and another pinch of sea salt. Cook and stir for five minutes. If the vegetables begin to stick to the pan add a small splash of vegetable broth or water.
    • Meanwhile, in a medium size saucepan, warm the vegetable broth over medium heat. If you used a skillet, transfer the cooked vegetables to a large soup pot. Drain the potatoes and add them to the pot. Add the warmed vegetable broth. Bring to a boil over medium high heat, then reduce the heat to simmer on medium low, lightly covered, for 20 minutes.
    • Cut the tempeh bacon strips in half. Heat a large skillet over medium heat. Add about a tablespoon of the avocado oil, then add the tempeh bacon in a single layer. Fry for a few minutes on one side, then turn to fry on the other side for a few more minutes, until lightly browned on both sides. Remove and transfer to a plate to cool. Chop the cooked tempeh into smaller pieces.
    • To the soup pot, add the coconut cream, 1 teaspoon of sea salt and a few grinds of freshly ground black pepper. Puree one third of the soup by using an immersion blender. Or, place a few cups of the soup into a blender and blend until smooth. Return the pureed soup to the pot and stir to combine.
    • In the large skillet, heat another 2 teaspoons of the avocado oil. Add the leeks, a pinch of sea salt and a few grinds of black pepper. Cook and stir for 5 to 10 minutes, or until the leeks are very tender and lightly browned. Serve the soup hot, topping each bowl with a tablespoon of the tempeh bacon bits and a couple of teaspoons of sautéed leeks.
    • 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!

  • 6 Easy Breakfast & Lunch Ideas thanks to Christine Waltermyer!

    6 Easy Breakfast & Lunch Ideas thanks to Christine Waltermyer!

    6 Easy Breakfast & Lunch Ideas

    thanks to Christine Waltermyer

    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!

    We’re more than halfway through the first half of this school year! 🤓 What better time to switch up your breakfast and lunch routines. Christine Waltermyer and the Natural Kitchen Cooking School have whipped up 6 easy recipes for us – 3 before-school breakfasts to keep them full until lunch 🧇 & 3 school lunch ideas that your kids will look forward to eating! 🥗

    Easy Before-School Breakfast Ideas

    Print Pin

    Carob Smoothie

    Course Breakfast
    Keyword breakfast, easy, smoothie
    Servings 1

    Ingredients

    • ¼ cup shredded coconut
    • 1 cup water
    • 1 ripe avocado pitted and peeled
    • ¼ cup cooked pumpkin puree
    • dash sea salt
    • 1 heaping tablespoon carob or cacao powder
    • ⅛ teaspoon vanilla powder
    • stevia or honey to taste

    Instructions

    • Place the shredded coconut and water into a blender. Blend on high for a few minutes, scraping down the sides as needed. Strain through a nut milk bag if desired.
    • In the blender, place the milk and all remaining ingredients. Puree until smooth.
    • Optional: Add a scoop of your favorite protein powder or some walnuts to add protein to this smoothie.
    • Enjoy!
    Print Pin

    Carrot Spice Waffles with Maple Almond Butter

    Course Breakfast
    Keyword breakfast, easy, waffles
    Servings 2

    Ingredients

    • ¾ cup almond flour
    • 2 tablespoons coconut flour
    • ½ teaspoon sea salt
    • 1 teaspoon baking powder
    • ½ teaspoon vanilla powder
    • ½ teaspoon pumpkin pie spice or ground cinnamon
    • 2 tablespoons Lakanto monk fruit sweetener with erythritol
    • ½ cup unsweetened almond milk
    • ¼ cup avocado oil or melted coconut oil optional
    • 2 eggs
    • ½ cup shredded carrot

    Maple Almond Butter Topping:

    • ¼ cup almond butter
    • ¼ cup maple syrup

    Instructions

    • In a large bowl, combine the almond flour, coconut flour, sea salt, baking powder, vanilla powder, pumpkin pie spice, and monk fruit sweetener. Whisk to blend together.
    • Add the almond milk and optional avocado oil if using. In a small bowl, beat the eggs, then add them to the almond flour mixture. Stir well. Add the shredded carrot and fold in gently.
    • Preheat the waffle iron. Just before adding the batter, lightly brush with a silicone brush or spray the waffle iron with a little avocado oil or coconut oil. Using a spoon or measuring cup, quickly add half of the batter (about 1 cup). Spread it evenly over the waffle iron, then close it.
    • If you have the kind of waffle iron you can flip, cook for about 2 to 3 minutes on one side, then flip it. Cook for an additional 2 ½ minutes on the other side. If you have a regular waffle iron that does not flip, just cook for 4 to 5 minutes.
    • Carefully open the waffle iron. Let the cooked waffle cool slightly before removing. Repeat with remaining batter.
    • To make the maple almond butter topping: In a small bowl, mix together the almond butter and maple syrup. Serve the waffles warm, spread with the maple almond butter.
    • Enjoy!
    Print Pin

    Egg Muffin Cups

    Course Breakfast
    Keyword breakfast, eggs, muffins
    Servings 12 cups

    Ingredients

    • ⅔ cup diced red onion
    • water or cooking oil of your choice
    • sea salt
    • ⅔ cup carrot finely diced
    • 10 large eggs
    • 1 teaspoon prepared dijon mustard
    • ½ teaspoon salt
    • a few pinches freshly ground black pepper
    • coconut oil or avocado oil for the muffin tin
    • 1 cup cooked broccoli florets

    Instructions

    • Heat a medium size cast iron skillet or other skillet of your choice over medium heat. Add the red onion, a small splash of water and a pinch of the sea salt. Cook for a few minutes, until they start to soften. Add the carrots, and another pinch of sea salt and splash of water. Cook for another few minutes, or until all vegetables are tender.
    • Crack all of the eggs into a large bowl. Beat the eggs. Add the Dijon mustard, sea salt and black pepper. Stir again.
    • Preheat the oven to 350 degrees F.
    • Prepare your muffin tin by generously greasing each muffin cup with some coconut oil or avocado oil. Add a spoonful of the cooked red onion-carrot mixture to each cup, evenly distributing the veggies among the 12 muffin cups.
    • Pour some of the egg mixture into each muffin cup, dividing equally. Bake for 25 minutes or until the tops are set and no longer wet. Cool for 15 minutes. Use a knife around the edges to release the egg muffin cups from the muffin tin.
    • Enjoy!

    Notes

    Store in the refrigerator for up to 5 days.

    School Lunch Ideas

    Print Pin

    Salmon Patties with Dill Sauce

    Course Lunch, Main Course
    Keyword Kids, lunch, patties, salmon

    Ingredients

    • 15 ounces canned wild-caught salmon (or cooked fresh salmon)
    • 2 eggs
    • ⅓ cup almond flour
    • 2 scallions thinly sliced
    • ¼ cup minced parsley
    • ½ teaspoon sea salt (+ more for sprinkling on the finished patties)
    • a few grinds of freshly cracked black pepper
    • 2 tablespoons avocado oil or coconut oil for frying

    For the Dill Sauce:

    • ½ cup avocado mayonnaise
    • 1 teaspoon dijon mustard
    • 1 tablespoon fresh dill finely chopped
    • 2 teaspoons lemon juice

    Instructions

    • Drain the canned salmon and place in a large bowl.
    • Add the eggs, almond flour, scallions, parsley, sea salt and pepper. Mix well, cover and refrigerate for 15 minutes.
    • Form the salmon mixture into 7 or so patties.
    • Heat a large skillet over medium heat. Add the avocado or coconut oil, and quickly add the salmon patties. Depending on the size of your skillet, you can add all of them or just 4 patties at a time.
    • Cook for about 4 or 5 minutes on one side. Using a spatula, carefully turn each patty. Fry for another few minutes on the other side.
    • To make the dill sauce: In a small bowl, combine all of the dill sauce ingredients. Stir well. Serve the salmon patties warm, drizzled with the dill sauce.
    • Enjoy!
    Print Pin

    Salmon Salad with Lettuce Cups

    Course Lunch, Main Course
    Keyword Kids, lunch, salad, salmon

    Ingredients

    • 8 ounces frozen wild salmon thawed
    • sea salt & pepper
    • 1 tablespoon avocado oil or coconut oil
    • 2 tablespoons celery minced
    • 1 tablespoon onion minced
    • 2 teaspoons lemon juice
    • 2 teaspoons fresh dill finely chopped
    • ⅓ cup avocado mayonnaise
    • To Serve: butter lettuce, radicchio

    Instructions

    • Pat the salmon dry using a paper towel. Sprinkle with sea salt and pepper.
    • Heat a skillet over medium heat. Add the avocado oil, then quickly add the salmon, flesh side-down. Cook uncovered for 4 to 5 minutes. Use a spatula to turn the salmon. Cook for three more minutes on the other side.
    • Once the salmon has cooled to the touch, remove any bones. You can also remove the skin and gray-colored fat if desired. Using a fork, flake the salmon apart. Place the prepared salmon in a large bowl.
    • Add the celery, onion, lemon juice, sea salt and pepper to taste, fresh dill and mayonnaise. Stir to combine and adjust seasoning to taste.
    • Fill radicchio or butter lettuce leaves with a generous spoonful of the salmon salad per leaf.
    • Enjoy!
    Print Pin

    Broccoli & Carrots with Homemade Guacamole

    Course Lunch, Snack
    Keyword guacamole, Kids, lunch, snack, vegetables
    Servings 2

    Ingredients

    • 1 cup carrot sticks or flat planks
    • 1 cup broccoli – a combination of broccoli florets & peeled stems sliced
    • sea salt
    • 1 avocado pitted
    • 2 teaspoons fresh cilantro chopped
    • ½ teaspoon sea salt or to taste
    • black pepper to taste
    • 1 tablespoon chopped onion
    • 1 teaspoon fresh lime juice or more to taste

    Instructions

    • In a medium saucepan, bring a few inches of lightly salted water to a boil over medium high heat. Keep a strainer or colander nearby, with a plate underneath. Drop the broccoli florets and peeled stems into the water. Cook for a few minutes.
    • Remove the broccoli with a slotted spoon. Place them in the strainer to cool.
    • Bring the water back to a boil, then drop in the carrot planks. Cook for a few minutes. Remove the carrot planks with a slotted spoon. Place them in the strainer to cool.
    • Make the guacamole: In a large bowl, mash the avocados. Add the sea salt and black pepper to taste. Add the lime juice, cilantro, chopped onion and lime juice. Stir well.
    • Serve the cooled vegetables and guacamole, or pack them into a portioned lunch container as a snack on the go.
    • 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!

  • MUSH Ready-To-Eat Oats

    MUSH Ready-To-Eat Oats

    Have you been looking for an easy and ready-to-eat breakfast that ACTUALLY tastes good?! Then try MUSH and their ready-to-eat oats for a flavorful breakfast experience like no other!

    One of the cool things that makes these oats so unique is that instead of cooking the oats to make a traditional oatmeal, MUSH cold-soaks their oats in dairy-free milk to get them to a fluffy, pudding-like texture we love.

    In addition to the creamy, light texture, this soaking process not only helps the ingredients retain their valuable nutrients, but also makes them easier to digest! These flavor-rich and ready-to-eat oats will make you wonder why you ever chose another breakfast!

    • Vanilla is rich in Antioxidants
    • Blueberries are packed with Vitamin C
    • Apples are loaded with Vitamin C
    • Strawberries are potent in Manganese, Potassium, and Antioxidants
    • Coffee increases energy levels and improves brain function

    Every MUSH starts the same but is finished off with nutrient packed ingredients that provide a delicious flavor profile. Oats are one of the healthiest, most nutrient dense superfoods available. 

    They are heart and metabolism healthy because they contain large amounts of beta-glucan fiber, which is known for lowering blood sugar levels, improving insulin resistance, and reducing cholesterol levels.

    MUSH then adds clean, healthy ingredients that give each one a rich and delicious flavor!

    With MUSH, anyone can elevate their nutrition to the next level! To learn more, go to their website https://eatmush.com/ !

    RESOURCES:

    https://eatmush.com/

    https://eatmush.com/pages/mush

    https://eatmush.com/pages/mission

    https://eatmush.com/pages/about

    https://eatmush.com/pages/ingredients

  • Introducing: Hudson Valley Fisheries

    Introducing: Hudson Valley Fisheries

    Healthy. Local. Sustainable.

    Hudson Valley Fisheries was inspired by their commitment to environmental stewardship. Their goal is to protect wild populations and the environment through a state-of-the-art land-based biosecure Recirculating Aquaculture System (RAS).

    As an aquaculture teaching facility, they are educating future fish farmers in best practices, collaborating with the Culinary Institute of America and numerous colleges and universities in the Hudson Valley region. Every aspect of their business model is designed to keep their carbon footprint small, including their central location, to offer impeccably fresh, local fish via delivery trucks, thus eliminating the environmental costs of trans-Atlantic and international seafood transportation.

    Fed a responsibly-sourced, GMO-free and balanced diet of natural antioxidants, proteins and lipids, New York Steelhead are completely traceable from egg to place.

    Flavor Profile

    • Clean flavor, subtle and herbaceous

    • Pairs well with many flavors and ingredients

    • Rich in omega 3 and fatty acids

    Texture Profile

    • Smooth and velvety

    • Meaty, lean with nice fat content

    • Medium moist flake that holds together with cooking

    • Pan roasting and grilling yield a wonderfully crisp skin

    What makes Hudson Valley Fisheries healthy?

    Unlike open-sea fish farms that regularly use harsh chemicals to control pathogens, parasites and sea lice, our land-based farm uses RAS technology which provides optimal conditions for our fish to grow without the need for antibiotics, vaccines or growth hormones. Our land-based facility offers round the clock dedicated animal care and the strictest biosecurity which guarantees our fish never disrupt native ecosystems or wild seafood populations.

    What makes Hudson Valley Fisheries sustainable?

    It all starts with RAS. Our bio-secure facility uses a Recirculating Aquaculture System which provides optimal conditions for our fish to grow without the use of antibiotics, vaccines, or hormones. Fish waste is recycled into nutrient-rich plant food and kept out of our rivers and oceans. With a land-based facility, our fish never disrupt native ecosystems or wild populations.

    Looking for a way to prepare your New York Steelhead?

    Check out this delicious recipe below!

    Crispy Steelhead Trout Tenders

    with Herbed Yogurt Dipping Sauce

    Ingredients:

    New York Steelhead fillets
    (6 oz. New York Steelhead, filet), skinned and cut into 5 x 2 inch pieces

    2 eggs

    1 teaspoon dijon mustard

    1 cup panko breadcrumbs

    1 teaspoon lemon zest

    1/8 teaspoon salt

    1/8 teaspoon pepper

    1 lemon, squeezed

    For Sauce:

    1/2 cup whole greek yogurt

    1/4 teaspoon onion powder

    1/8 teaspoon garlic powder

    1/2 teaspoon chopped chives

    1/4 teaspoon chopped parsley

    1/8 teaspoon salt

    1/8 teaspoon pepper

    Method

    Fish Directions:
    Combine breadcrumbs, salt, pepper and lemon zest, in a plate. In a separate plate, combine eggs and mustard. Dip each tender in the egg mixture and then into the breadcrumb mixture. Set coated tenders aside on a plate. Spray tenders with olive oil cooking spray and place on a parchment lined baking sheet. Bake for 12 minutes at 375F flipping once.


    Sauce Directions:
    Mix well and allow to sit in the fridge for 1 hour for a stronger ranch flavor. Enjoy with tenders!

    References:

    https://www.hudsonvalleyfisheries.com/

    https://www.hudsonvalleyfisheries.com/blogs/steelheadcooking/crispy-steelhead-tenders-with-herbed-yogurt-dipping-sauce

    https://www.instagram.com/hudsonvalleyfisheries/

  • Introducing MUSH – The New Way to Eat Breakfast in 2021

    Introducing MUSH – The New Way to Eat Breakfast in 2021

    Cold. Creamy. Like Pudding.

    Just what you were looking for – an easy, healthy breakfast that’s perfect on-the-go. They make healthy food convenient and delicious so that you can incorporate more of it into your life. Because after all, you are what you eat.

    Why Overnight Oats?

    All grains including oats contain phytic acid, which binds to nutrients and makes them harder to absorb. Soaking oats breaks down the acid and helps increase the absorption of nutrients, like zinc and iron.

    Soaking the oats also facilitates the break down of the natural starches, a type of complex carbohydrate, found in oats. This helps to improve digestion, aid in weight loss, and increase feelings of fullness.

    Better absorption. Better digestion. BETTER YOU.

    “Mushy. In all the right ways.”

    Made with simple, whole food ingredients, each Mush Overnight Oats product contains 8 or less real ingredients. Available in these amazing flavors year-round: Apple Pie, Coffee + Coconut Cream, Dark Chocolate, Strawberry, Vanilla Bean, & Wild Blueberry. If you love these, keep your eye out for their fun seasonal flavors available for limited times!

    Did we mention how healthy their overnight oats actually are?

    No heat pasteurization. No preservatives. No fillers. No artificial flavors or colors. Gluten free. Dairy free. Non-GMO. Protein rich. High in fiber. Plant-based.

    Save $1 on 5oz. MUSH Overnight Oats during the month of January – try them all!

    Overnight Oats Smoothie

    Vegan ~ Serves 1

    Making healthy on-the-go breakfast smoothies is now even easier! Mix up your morning smoothie everyday of the week without the worry of buying so many ingredients.

    Ingredients

    1 5oz Mush tub – any flavor you like!

    1/2 cup of plant-based milk – almond milk, oat milk, hemp milk, etc.

    A handful of fresh fruit – will vary depending on the flavor of Mush you’d like to pair with

    Optional Toppings: fresh fruit, honey, maple syrup, chia seeds, etc. – the possibilities are endless!

    Method

    Combine all ingredients in a blender and blend until you’ve reached your favorite smoothie consistency. Pour into glass, add toppings if you prefer and enjoy!

    References:

    https://eatmush.com/

    https://www.instagram.com/p/CGu-Qw1D6Hg/

  • Homemade Immune Boosting Essentials thanks to Christine Waltermyer!

    Homemade Immune Boosting Essentials thanks to Christine Waltermyer!

    Homemade Immune Boosting Essentials

    thanks to Christine Waltermyer!

    Christine Waltermyer is a local 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 get your FREE copy of her cookbook, “7 Days of Deliciousness.”

    Vegetable Broth

    Makes 8 cups

    Ingredients

    1 cup fresh maitake mushrooms, or ½ cup dried

    2 celery stalks, cut into big chunks

    2 carrots, cut into chunks

    2 to 3 cups winter squash, cut in big chunks

    ½ cup fresh burdock root, cut into pieces (or ¼ cup dried burdock)

    1 small bunch parsley (you can leave the stems on)

    1 tablespoon fresh ginger root slices

    ½ large onion, cut into big chunks

    1 tablespoon fresh thyme (or 1 teaspoon dried thyme)

    3 dried shiitake mushrooms (or 6 fresh shiitake mushrooms)

    2 bay leaves

    2 cloves garlic

    ½ gallon water

    Method

    This vegetable broth can be made in an Instapot, pressure cooker or regular soup pot. 

    For Instant Pot or pressure cooker: Place all ingredients in the Instant Pot or a large pressure cooker. Place the lid on your pressure cooker or Instant Pot and bring to full pressure on high heat. After 15 minutes, remove the pot from the heat and let the pressure reduce naturally.  Strain out the ingredients by pouring the broth through a strainer into a large bowl. Remove the lid and cool completely before pouring into tall glass mason jars.

    For regular soup pot: Place all ingredients in a large soup pot. Cover with a lid and bring to a boil over medium high heat. Reduce heat to simmer on low for 1 hour. Remove from heat. Strain out the ingredients by pouring the broth through a strainer into a large bowl. Cool before pouring into glass mason jars.

    Store the vegetable broth in covered jars in the refrigerator for 3 to 5 days, or freeze for up to 4 months.

    Lemon Sage Cold Care Tea

    Serves 1

    Ingredients

    1 cup (8 oz.) water

    10 fresh sages leaves (or one teaspoon dried sage leaves)

    1 teaspoon fresh lemon juice

    1 teaspoon raw honey or brown rice syrup

    Method

    Place the water in a small saucepan. Bring to a boil over medium high heat. Turn off the heat and add the sage leaves. Remove from the heat and let steep for 15 minutes. Strain the tea through a small strainer into a mug. Add the lemon juice and sweetener of your choice. Enjoy warm.

    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!

  • Celebrate National Soup Month with Christine Waltmyer

    Celebrate National Soup Month with Christine Waltmyer

    Celebrate National Soup Month

    with Christine Waltermyer

    Christine Waltermyer is a local 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 get your FREE copy of her cookbook, “7 Days of Deliciousness.”

    Vegetable Soup

    Serves 8-10

    Ingredients

    1 tablespoon olive oil

    ½ onion, chopped

    2 cloves minced garlic

    3 carrots, sliced

    3 – 4 ribs celery, sliced

    1 cup chopped potatoes (I used baby heirloom potatoes but you could use red-skinned potatoes)

    1 medium red beet, peeled and diced

    8 cups vegetable broth

    13 ounces cooked kidney beans

    ¼ cup wild rice, soaked in water to cover for several hours, then drained

    2 teaspoons fresh thyme leaves, or 1 teaspoon dried thyme 

    1 cup chopped green beans, trimmed and cut into 1-inch pieces

    4 scallions, chopped

    1 cup baby bok choy, chopped

    1 small zucchini, chopped

    1 small bunch parsley, stems removed and chopped

    1 cup corn kernels

    1 teaspoon sea salt, or more to taste

    Optional: Black pepper

    Method

    1. In an Instant Pot, pressure cooker or large soup pot, heat the olive oil over medium heat. Add the onion and garlic. Cook and stir for five minutes. Add the carrots, celery, beets and potatoes. Add 4 cups of the vegetable broth, along with the kidney beans, drained wild rice and thyme.

    2. Place the lid on your cooking pot of choice. 

    3. If using an Instant Pot or pressure cooker, bring up to full pressure. Once full pressure is achieved, reduce heat to cook for 10 minutes. Then turn off or remove from heat to allow pressure to drop naturally.

    4. If using a regular soup pot, bring to a boil over medium high heat. Reduce heat to cook on low, covered, for 30 minutes.

    5. Add the green beans, scallions, baby bok choy, zucchini, parsley, corn kernels, sea salt and enough vegetable broth to cover everything. If your Instant Pot or pressure cooker is too full you can cook in two batches.

    6. For Instant Pot or pressure cooker bring back up to full pressure. Reduce heat to cook on low for 5 more minutes.

    7. If using a regular soup pot, bring back to a boil over medium high heat, then reduce the heat to cook on low for 10 to 15 more minutes.

    8. Season with black pepper if desired, and additional sea salt to taste. I like to serve with a drizzle of olive oil as well. If a tart taste is desired you can add a splash of apple cider vinegar as well.

    9. Store leftover soup in a covered glass container in the refrigerator for up to 3 days, or freeze leftovers for up to a month.

    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!

  • Better-For-You Thanksgiving Recipes with Christine Waltermyer!

    Better-For-You Thanksgiving Recipes with Christine Waltermyer!

    Better-For-You Thanksgiving Recipes

    with Christine Waltermyer

    MENU:

    Lentil Loaf

    Vegan Scalloped Potatoes

    Vegan Green Bean Casserole

    Vegan Squash Pie

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