Tag: nourish

  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
    Print Recipe Pin Recipe
    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • A day of nourishment

    A day of nourishment

    A day of nourishment

    Your breakfast, lunch, and dinner, solved

    Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.

    These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon hot smoked paprika
    • Scant olive oil for greasing muffin tin
    • 4 eggs
    • ¼ cup Greek yogurt
    • ¼ cup grated sweet potato
    • ¼ cup baby spinach finely chopped
    • 1 spring onion sliced

    Method
     

    1. Preheat oven to 350°F.
    2. In small bowl, combine salt, pepper, and paprika and set aside.
    3. Grease 6 cups of muffin tin.
    4. In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
    5. Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
    6. Bake for 18 to 20 minutes.

    Notes

    Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium

    Lunch: Kale, Spelt, Apple, and Beet Salad

    Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 3 cups washed and finely sliced kale
    • Pinch of salt
    • 1 tablespoon olive oil
    • 1 cup cooked spelt
    • 1 teaspoon lemon zest
    • ¼ teaspoon dry mustard powder
    • ½ teaspoon honey
    • 1 tablespoon lemon juice
    • 1 Pink Lady apple
    • 3 medium-sized beets trimmed, roasted, and cooled
    • ¼ cup sliced almonds

    Method
     

    1. In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
    2. In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
    3. Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
    4. Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

    Notes

    Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium

    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 1 tablespoon olive oil
    • 2 chicken breasts skinless, boneless, about 13 oz in total
    • Pinch of salt
    • ¼ teaspoon pepper
    • 3 fresh thyme sprigs
    • ½ cup finely diced onion
    • 2 tablespoons lemon juice
    • ½ cup low-sodium chicken broth
    • 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
    • 4 cups fresh baby spinach
    • 1 tablespoon plain Greek yogurt
    • 2 teaspoons lemon zest
    • 2 tablespoons fresh thyme leaves removed from stem

    Method
     

    1. In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
    2. Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
    3. To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

    Notes

    Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Nourish The “Second Brain” In Your Gut

    Nourish The “Second Brain” In Your Gut

    Nourish The “Second Brain” In Your Gut

    The connection between diet, gut health, and mental health

    Your brain and your digestive tract are not as independent as they seem. Here’s how you can change your diet and lifestyle to support your gut bugs and mental wellness.

    The gut-brain dialogue

    For the most part, the brain is “sealed off” from the rest of the body by the blood-brain barrier. But, in fact, the gut and the brain have an ongoing dialogue.

    The main two-way channel of direct gut-brain communication is the vagus nerve, a superhighway that runs between the central and enteric nervous systems. Yet it’s becoming clear that the micro-organisms residing in the gut also contribute to the messages that reach the brain.

    Meghan Hockey, accredited practicing dietitian and nutrition researcher says, “The gut and the brain are constantly talking to one another through microbial metabolites and immune, neuronal, and metabolic pathways.”

    Different gut bugs, different brain-related conditions

    Scientists are starting to uncover the gut correlates of brain-related conditions. For example, individuals with major depressive disorder tend to have a different set of gut microbes than non-depressed individuals.

    Different patterns in gut microbial communities have also been found in people with anxiety, schizophrenia, multiple sclerosis, Parkinson’s disease, Alzheimer’s disease, and, neurodevelopmentally, even in autism spectrum disorder.

    While this doesn’t mean the gut microbes caused these conditions, it does mean that scientists can start looking at whether intervening at the distant site of the gut can affect how these conditions play out—or perhaps whether it’s possible to prevent the condition in the first place in susceptible individuals.

    The contributions of gut microbes are under investigation, too, in several conditions that are widely understood to be confined to the digestive tract: inflammatory bowel disease and irritable bowel syndrome.

    Using diet to shape gut microbes

    Hockey says now that we know gut bacteria are intricately involved in gut-brain communication, it bolsters the idea that nutritional changes can have an impact on brain health.

    Eat more plant-based foods

    While there’s no diet or supplement that alone can alleviate mental illness, Hockey emphasizes that plant foods feed the gut microbes in multiple ways that support brain health.

    When advising clients, she says, “As a first step, I recommend increasing the intake and variety of plant foods such as vegetables, fruits, beans, lentils, nuts, seeds, and whole grain cereals. These foods contain a variety of fibers and polyphenols that can promote the growth of beneficial bacteria within the gut.”

    Include probiotics and prebiotics

    Probiotics are a potential way to achieve positive changes in the gut microbiota, and some have shown promise for helping depression, although most available probiotic strains have not been studied for their specific effects on the brain or mental health. Ditto for prebiotics, which are substances that act as “food” for beneficial gut microbes.

    Remember that variety is key

    Hockey advises looking at the big picture. “Overall diet quality and patterns, rather than individual foods, matter most to mental health,” she says. “We don’t eat individual nutrients and foods in isolation; we eat meals and snacks which contain a variety of foods and nutrients that interact with one another.”

    Article Provided by Alive Magazine

  • Winter Holiday Heroes with Christine Waltermyer

    Winter Holiday Heroes with Christine Waltermyer

    WINTER HOLIDAY HEROES

    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.”

    MENU

    Immunity Soup

    Keto Refrigerator Fudge

    Pomegranate Sweet Potato Bruschetta

    Loaded Sweet Potatoes

    Immunity Soup

    Serves 2-3

    Ingredients

    2 tablespoons olive oil

    1 onion, diced (1 1/2 cups)

    Sea salt

    1 teaspoon fresh ginger root, peeled and minced

    2-3 cloves garlic, minced

    3/4 cup fresh maitake mushrooms, chopped

    2 stalks celery, chopped

    2 small carrots, chopped

    1-inch piece kombu, soaked in cold water to cover for 10 minutes

    4 sprigs fresh thyme (or 1/2 teaspoon dried thyme)

    2 bay leaves

    4 cups vegetable broth* (recipe below: astragalus, kombu, veg scraps)

    A pinch ground turmeric

    2 cups chopped kale

    1 13-oz. jar Jovial brand chickpeas, drained

    2-3 tablespoons light colored miso (such as South River Chickpea miso)

    Lotus Foods brown rice ramen noodles (2 cakes), cooked

    Method

    *If making vegetable broth from scratch, use the recipe below.

    1. Heat a soup pot over medium heat. Add the olive oil. Add the onion and a pinch of sea salt. Cook and stir for 5 minutes.

    2. Add the ginger and garlic. Cook and stir for another minute or two. Add the maitake mushrooms. Cook a few more minutes. Add the celery and carrot, and cook and stir for a few minutes.

    3. Add the kombu (whole or chopped), thyme, bay leaves, and the vegetable broth. Bring to a boil then lower heat to simmer on low, covered, for about 20 minutes. Add the turmeric, chopped kale, and chickpeas. Cook a few more minutes.

    4. Remove the bay leaves, thyme sprigs and kombu (if a whole piece). Place the miso in a small bowl and add a few tablespoons of water. Stir until diluted. Add this to the soup and stir. Add the cooked ramen noodles just before serving. Enjoy!

    *Immune-Boosting Vegetable Broth Recipe*

    1. In a large soup pot, place 4 cups leftover vegetable scraps (ends of carrots, ends of celery, cabbage hearts, kale stems, parsley stems, etc.) OR 2 whole carrots, 2 celery stalks, 1 handful parsley and 1 onion.

    2. Add 1-2 teaspoons dried astragalus root, 2 bay leaves and a 2-inch piece of kombu sea vegetable.

    3. Add 4 cups of water.

    4. Bring to a boil, then lower heat to cook on low for 1 hour. Strain and use.

    Keto Refrigerator Fudge

    Serves 8

    Ingredients

    1/2 cup carob powder OR cocoa powder OR cacao powder

    1/2 teaspoon Sweetleaf Sweet Drops liquid stevia – Vanilla Creme Flavor

    1/2 cup virgin coconut oil, softened

    1/2 cup sprouted almond butter

    1/8 teaspoon sea salt

    Topping:

    2 tablespoons coconut oil, softened

    2 tablespoons almond butter

    Flaked sea salt (optional)

    Method

    1. Using a whisk, fork or electric hand mixer, combine the carob powder, liquid stevia, 1/2 cup coconut oil, 1/2 cup almond butter, and 1/8 teaspoon sea salt. Mix until smooth.

    2. Spread the mixture evenly into a parchment paper-lined 8×4-inch loaf pan. In a small bowl, mix together the 2 tablespoons coconut oil with 2 tablespoons almond butter. You can add a drop or two of stevia sweetener if you life. Mix well, then drizzle onto the top of your fudge. Use a toothpick to swirl it around and make a marbled surface.

    3. Chill for 1 to 2 hours. Top with some flaked sea salt. Slice, serve and enjoy!

    Pomegranate Sweet Potato Bruschetta

    Serves 8

    Ingredients

    1 16oz bag Caulipower Frozen Sweet PotaTOASTS (frozen Sweet Potato slices)

    Sunflower seed “cheese” spread:

    1/2 cup sunflower seeds

    1/4 cup water

    1/4 cup chopped scallions

    1/2 teaspoon garlic powder

    1/2 teaspoon onion powder

    1/4 – 1/2 teaspoon sea salt

    1 tablespoon lemon juice

    1 tablespoon miso

    Garnish:

    D’Vash sweet potato nectar

    The seeds of 1 pomegranate

    1/2 cup chopped walnuts

    Fresh sprigs of thyme or rosemary

    Method

    1. Preheat oven to 350 degrees F. Spread the sweet potaTOASTS in an even layer on a parchment paper-lined baking sheet. Bake for 15 minutes. For more well done slices, brush with a little olive oil and bake 5 minutes longer.

    2. Meanwhile, make the sunflower seed “cheese” spread. Place the sunflower seeds, water, scallions, garlic powder, onion powder, sea salt, lemon juice and miso in a food processor. Process until a spreadable consistency, stopping to scrape down the sides a few times. The consistency does not need to be perfectly smooth.

    3. Remove the baked sweet potaTOASTS from the oven and let them cool to room temperature. Spread each one with a rounded tablespoon of the sunflower seed “cheese” spread. Top with some walnuts, pomegranate seeds, thyme sprigs and a drizzle of sweet potato nectar. Enjoy!

    Loaded Sweet Potatoes

    Serves 4

    Ingredients

    2 sweet potatoes or yams

    Olive oil

    One onion, diced

    8 ounces mushrooms, sliced

    2 cloves garlic, minced

    Sea salt and pepper

    White wine

    1/2 teaspoon dried thyme

    4 cups chopped kale

    2 teaspoons maple syrup

    1 teaspoon prepared mustard

    1 teaspoon Worcestershire sauce

    Squeeze of lemon juice or balsamic vinegar

    Sauce:

    1/4 cup sesame tahini

    2 tablespoons apple cider vinegar

    1 tablespoon maple syrup

    A few pinches sea salt

    3-5 tablespoons water

    Garnish:

    Fresh chives, chopped

    Method

    1. Preheat oven to 400 degrees F. Poke the sweet potatoes with a fork a few times. Place whole sweet potatoes or yams in a covered casserole or you can wrap the sweet potatoes individually with foil and place them on a baking sheet instead of a covered casserole. Place them in the oven and bake for 60 minutes, or until easily pierced with a fork. When finished remove from oven, keep covered and set aside.

    2. Meanwhile, prepare sautéed vegetable topping. In a skillet, warm 1 tablespoon of the olive oil over medium heat. Add the diced onion and a pinch of salt, cook and stir for five minutes.

    3. Add the mushrooms, garlic and thyme. If the onions are sticking to the pan, add a small splash of white wine. Cover and cook for five more minutes or until the mushrooms have softened. Add the kale and another splash of white wine. Cover and cook for five more minutes. Add remaining seasonings: maple syrup, mustard, lemon juice or balsamic vinegar, Worcestershire sauce and cook and stir for a few more minutes. Cook until the liquid has mostly evaporated.

    4. To make the sauce, combine all ingredients in a small bowl and whisk well together. The consistency should be something like ketchup.

    5. Slice the cooked sweet potatoes or yams in half lengthwise and evenly distribute the sautéed vegetables on top of each one. Drizzle with a couple tablespoons of the sauce and serve topped with chives. Enjoy!

    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!

  • Fall Favorites with Christine Waltermyer

    Fall Favorites with Christine Waltermyer

    FALL FAVORITES

    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.”

    MENU

    Creamy Squash Apple Soup

    Healthy Organic Pumpkin Pie with Einkorn Crust

    Butternut Squash Ravioli

    Paleo Pumpkin Pie

    Creamy Squash Apple Soup

    Serves 4

    Ingredients

    2 cups vegetable broth

    1 onion, diced

    1/2 teaspoon sea salt, or to taste

    1 large butternut squash, peeled and cut into 1/2 inch chunks

    13.5 oz can full fat coconut milk

    2 apples, cored, peeled and chopped

    1/4 teaspoon nutmeg

    A few grinds of cracked black pepper

    Apple cider

    Toasted pumpkin seeds, to garnish

    Method

    1. Heat a soup pot over medium heat. Add a splash of vegetable broth.

    2. Add the onion and add a pinch of sea salt. Cook and stir for 5 minutes.

    3. Add the squash and apple and stir. Pour in the coconut milk.

    4. Pour in the remaining vegetable broth, the black pepper, remaining sea salt, and nutmeg. Add enough apple cider to almost cover the squash and apples.

    5. Increase the heat to high and bring to a boil. Reduce the heat to low, cover and cook for 20 minutes, or until the squash is fork-tender. Stir occasionally while cooking.

    6. Shut off the heat. Using an immersion blender, carefully puree the soup.

    7. Serve hot, garnished with toasted pumpkin seeds. Enjoy!

    Healthy Organic Pumpkin Pie with Einkorn Crust

    Serves 8

    Ingredients

    FILLING:

    2 teaspoons pumpkin pie spice

    2 tablespoons Einkorn flour or unbleached white flour

    1/2 cup organic sugar

    1/2 cup organic brown sugar

    15 oz organic pumpkin puree

    1 1/4 cup almond milk

    1 whole egg, at room temperature

    3 egg yolks, at room temperature

    PIE CRUST:

    1 1/2 cups Einkorn flour

    8 tablespoons cold butter

    1/2 teaspoon sea salt

    1 tablespoon sugar

    4 tablespoons ice cold water

    Method

    1. To make the filling, in a large bowl, whisk together the sugar and the pumpkin puree. Add the eggs and egg yolks, beating them into the pumpkin mixture. Then add almond milk, pumpkin pie spice and add the 2 tablespoons of flour. Mix well until smooth, blending in a blender or with an immersion blender if needed, to remove the little flour lumps.

    2. Prepare the pie crust by putting the 1 1/2 cups flour in the food processor. Add the butter and sugar and blend it all together. Gradually add the ice water one teaspoon at a time as you blend. Once it forms a ball, prepare a cutting board by dusting it with flour. Transfer the dough to the board and form it into a flattened disk. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes. (Chilled dough will give you a nice flaky pie crust.)

    3. After 30 minutes of refrigeration, you can roll out your pie dough. You can either roll out the dough on a floured surface or between two sheets of parchment paper. If using the floured board method-first dust your board with flour and then unwrap the chilled dough and place it on the board. Using a rolling pin, roll out the dough large enough to cover your pie plate. Grease/oil a 9-inch pie plate. Place the rolled out circle of dough into the pie plate and add some crimping on the edges of the pie.

    4. Pre-bake your pie crust for 10 minutes at 350 degrees F. After pre-baking, add the filling. Use a crust protector and bake for 60 minutes. Cool completely, then refrigerate for at least an hour (up to a couple of days) before serving. Enjoy!

    Butternut Squash Ravioli

    Serves 4

    Ingredients

    2 packs Rising Moon Butternut Squash Ravioli

    Olive oil

    1 pack of your favorite sausage (lots of great plant-based options out there!)

    1 onion, diced

    2 small bunches baby broccoli (or broccolini or broccoli rabe), steamed until tender

    1/4 cup your favorite pesto

    1 teaspoon minced garlic

    Mirin rice wine or white wine

    1 tablespoon currants

    1/2 teaspoon sea salt

    Black pepper to taste

    1/4 cup toasted pine nuts

    Method

    1. Precook the ravioli according to package directions. Rinse and drain, then toss with a little olive oil and set aside. Slice the sausage on a diagonal and pan fry over medium heat in a little olive oil until lightly browned and crispy on the edges.

    2. Add 1 Tablespoon olive oil to a pan over medium heat. Add the onion and pinch of sea salt. Cook for a few minutes then add the garlic. Add the baby broccoli. Add remaining sea salt and pepper. Add the sausage and cook for a few minutes. Add the ravioli and currants and cook a few more minutes. Add the pesto and stir gently to combine.

    3. Serve topped with lightly toasted pine nuts. Enjoy!

    Paleo Vegan Pumpkin Pie with a Keto Option

    Makes one 8 or 9-inch pie

    Ingredients

    CRUST:

    1 cup almond flour

    2 tablespoons coconut flour

    2/3 cup tapioca flour/starch (or arrowroot flour)

    1 tablespoon coconut sugar or maple sugar

    1/2 teaspoon baking powder

    1/2 cup palm oil shortening

    1/4 cup ice water

    FILLING:

    15 oz can pumpkin puree

    2/3 cup full fat coconut milk (I love Native Forest Simple/No Guar)

    1/2 cup maple syrup (KETO option: Instead of maple syrup, substitute 1/2 cup coconut milk + 1/2 teaspoon pure monk fruit sweetener or 1/2 teaspoon stevia leaf powder)

    4 teaspoons olive oil (or a neutral oil such as avocado oil)

    1 teaspoon vanilla extract

    1-2 teaspoons pumpkin pie spice

    1/2 teaspoon sea salt

    1 1/2 teaspoons agar powder

    3 tablespoons cornstarch

    OPTIONAL WHIPPED TOPPING:

    1 can Let’s Do Organic Heavy Coconut Cream, chilled overnight

    1 tablespoon powdered sugar (KETO option: Substitute a pinch pure monk fruit powder or stevia leaf powder for the powdered sugar

    TO SERVE:

    ground nutmeg

    Method

    1. To make the pie crust, in a large bowl, whisk together the dry ingredients: almond flour, coconut flour, tapioca flour/starch, maple sugar, and baking powder. Cut in the shortening until incorporated. Gradually add the ice water, mix well without overmixing, then form into a flat disk. Wrap in parchment paper and chill in the refrigerator for 20 minutes.

    2. To make the filling, in a large bowl or saucepan, combine all filling ingredients. Pre-cook the filling on the stovetop: warm over medium heat for 5-10 minutes, whisking often, until thick, smooth and creamy. (*SEE KETO OPTION ABOVE)

    3. Preheat oven to 375 degrees F. Once the pie dough has chilled for 20 minutes, wipe your work surface with a damp sponge. Place a sheet of parchment paper on top. Unwrap your chilled pie dough and flip it onto the other piece of parchment paper. Roll it out to a thin circle of dough. Flip the dough onto an oiled pie plate. Chill again if necessary to easily remove the sheet of parchment from the pie dough, being careful as you work with it.

    4. Moisten your fingers and crimp the edge of your pie crust. Bake the crust by itself for 10 minutes. Add the filling. Add a silicone pie crust protector and bake at 350 degrees f. for an additional 10-20 minutes. Cool separately and chill before serving with optional whipped topping below and a sprinkle of ground nutmeg.

    5. To make the optional coconut whipped topping, scoop out the solidified solid fat from the top of the chilled coconut cream. Reserve the liquid part and place the coconut fat in a food processor. Add the powdered sugar. Blend until creamy and smooth, adding a small amount of the liquid from the can if needed to achieve the right consistency.

    6. Enjoy!

    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!

  • Spring Fever Cooking with Christine Waltermyer

    Spring Fever Cooking with Christine Waltermyer

    Spring Fever Cooking

    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.”

    MENU:

    Arugula Beet Salad with Fennel

    Spring Quinoa with Chickpeas

    Spring Roasted Vegetables

    Gluten Free Vegan Carrot Cake Cupcakes

    https://vimeo.com/331080882

    Arugula Beet Salad with Fennel

    If you love salads this one is a winner! The combination of sweet beets with crunchy fennel and refreshing radicchio, combined with a lovely olive oil vinaigrette make it the perfect spring salad.

    Ingredients

    Salad:

    3 Red Beets, boiled and peeled

    1 Pink Lady Apple, cored and diced

    1 Endive, core removed and sliced

    1 Fennel Bulb, core removed and sliced

    1 Head Radicchio, cored and sliced

    1 Pack Baby Arugula (I love Olivia Organic pre-washed)

    Dressing:

    Juice of 1 Orange

    1/4 Cup Olive Oil

    1/4 Teaspoon Sea Salt

    3 Tablespoons Apple Cider Vinegar

    1 Tablespoon Maple Syrup

    Optional: 1 teaspoon prepared mustard

    Method

    1. Peel beets and dice. Place all salad ingredients in a large salad bowl.

    2. Separately, combine all salad dressing ingredients and whisk together.

    3. When ready to serve, pour the dressing over the salad and toss.

    https://vimeo.com/330827631

    Spring Quinoa with Chickpeas

    This is a light and lovely side dish to serve at your favorite gatherings!

    Ingredients

    5 Cups Cooked Quinoa (I love Ancient Harvest Traditional Quinoa)

    4 Tablespoons Olive Oil

    1 Leek, sliced thinly (just the white bottom part)

    8 Ounces Shiitake Mushrooms, destemmed and sliced

    1 Bunch Dandelion Greens, chopped (just the leafy part)

    Water

    13 Ounces Cooked Chickpeas (Jovial brand is great)

    1 Generous Handful of Fresh Parsley, destemmed and chopped

    2-3 Tablespoons Fresh Lemon Juice

    1/2 Teaspoon Sea Salt

    Optional: Black pepper and crushed red pepper flakes

    Method

    1. Place the quinoa in a large bowl and set aside.

    2. In a large skillet, warm 1 tablespoon of the olive oil over medium heat. Add the leeks and cook for 5 minutes with a pinch of sea salt. If it starts to stick to the pan, add a small splash of water.

    3. Add the shiitake mushrooms and cook for another 5 minutes. Add the dandelion greens and another pinch of sea salt and small amount of water if needed.

    4. Cover and cook until the greens are tender but still bright green, or about 4 minutes. Remove the cover and take the pan off the heat.

    5. To the cooked quinoa, add the chickpeas and parsley. Add the sautéed vegetables. Add remaining olive oil, lemon juice and sea salt. Serve warm.

    https://vimeo.com/330175843

    Spring Roasted Vegetables

    What a nice combination of vegetables, just in time for Spring celebrations!

    Ingredients

    1/2 Medium Size Celery Root

    8 Carrots

    8 Ounces Baby Bella Mushrooms

    1 Cup Brussels Spouts, sliced in half

    10 Ounces Trimmed Green Beans

    1-2 Tablespoons Avocado Oil

    1 Teaspoon Sea Salt

    1 Teaspoon Onion Powder

    1 Teaspoon Minced Fresh Rosemary

    Juice of 1 Lemon (1 teaspoon added before roasting, reserve the other teaspoon to add later)

    Balsamic Glaze

    Method

    1. Preheat oven to 350 degrees F.

    2. Thinly slice the carrots diagonally. Arrange on parchment paper-lined baking sheet. Remove the stems from the mushrooms. Cut into quarters and add to the baking sheet, along with the trimmed green beans and brussels sprouts. Peel and cut the celery root into cubes

    3. Roast prepared vegetables in preheated oven for 25 to 30 minutes.

    4. Add the remaining lemon juice to the roasted vegetables and drizzle with the balsamic glaze. Serve hot or leftovers go great on a salad.

    https://vimeo.com/330162124

    Gluten Free Vegan Carrot Cake Cupcakes

    Ingredients

    Dry:

    2 Cups Gluten Free Flour (such as Bob’s Red Mill 1 to 1 Baking Mix)

    2 Teaspoons Cinnamon

    1/4 Teaspoon Nutmeg

    1/4 Cup Brown Sugar

    1/2 Teaspoon Sea Salt

    1 1/2 Teaspoons Baking Powder

    1 1/2 Teaspoons Baking Soda

    Wet:

    1/3 Cup Plant-Based Milk (i.e. coconut milk)

    1/2 Cup Maple Syrup

    1/2 Cup Avocado Oil

    1 Tablespoon Apple Cider Vinegar

    2 Tablespoons Applesauce

    2 Teaspoons Vanilla Extract

    2 Flax Eggs (Mix 2 tablespoons flax meal + 6 tablespoons water; let sit for 10 minutes)

    Add:

    1 Cup Coarsely Shredded Carrots

    1/4 Cup Currants

    Vegan Cream Cheese Frosting:

    1 8-oz. Container Vegan Cream Cheese

    1 Container Simple Mills Organic Vanilla Frosting

    1/4 Cup Maple Syrup

    1 Teaspoon Vanilla Extract

    Method

    1. Preheat oven to 350 degrees F.

    2. In a large mixing bowl, whisk together flours, spices, brown sugar, sea salt, baking powder, and baking soda. Separately, combine the plant-based milk, maple syrup, avocado oil, apple cider vinegar, applesauce, vanilla extract and flax eggs. Whisk to blend.

    3. Pour wet into dry ingredients and stir or whisk together to form a smooth batter. Add the carrots and currants. Mix well but do not overmix.

    4. Line a muffin pan with unbleached muffin liners. Using and ice cream scoop, evenly distribute the cupcake batter among the 12 cups.

    5. Bake at 350 degrees F. for 25 minutes. While the cupcakes are baking, prepare the frosting.

    6. Place all frosting ingredients together in a food processor and process until smooth. Refrigerate for 30 minutes before frosting the cupcakes. Decorate top with optional nuts (walnuts or pecans).

    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!

  • RECAP: NEW PRODUCT WEDNESDAY 4/17/19

    RECAP: NEW PRODUCT WEDNESDAY 4/17/19

    Check out our NEW products this week!

    Equal Exchange Chocolate Bars: Panama, Total Eclipse, Caramel, and Almond & Sea Salt
    Feel Good Foods: Chicken Potstickers
    Host Defense Mushrooms & Myco Botanicals: Lion’s Mane, Stamets 7, Reishi, Cordyceps, Turkey Tail, Brain & Body, and Brain Energy
    Matr Boomie Jewelry
    One Village Coffee: Decaf, Legend, & Artist
  • Produce Recipe of the Week: Maple Bacon Tempeh Brussels Sprouts

    Produce Recipe of the Week: Maple Bacon Tempeh Brussels Sprouts

    On sale this week (2/25-3/3): Organic Brussels Sprouts $2.49 lb!

    Brussels sprouts are one of those vegetables that give parents a hard time when feeding to their kids. Filled with lots of nutrients and antioxidants, brussels sprouts are essential for every diet. Check out this recipe that will make your kids ask for more!

    Ingredients

    2 lbs. Brussels Sprouts, trimmed and halved

    5 Tablespoons Avocado Oil

    1 Teaspoon Sea Salt

    2 Tablespoons Organic Maple Syrup

    2 Tablespoons Balsamic Vinegar

    1/2 Cup Dried Cranberries (Found in our Bulk Section)

    1 Package Lightlife Fakin’ Bacon Tempeh, Cut into 1/2″ Pieces

    Method

    1. Preheat oven to 400 degrees F.

    2. Toss brussels sprouts, 2 tablespoons of avocado oil and sea salt in large bowl. Spread onto large baking sheet.

    3. Bake until tender and caramelized (about 20-30 minutes).

    4. In large skillet, warm remaining 3 tablespoons avocado oil over high heat. Arrange tempeh in single layer and cook until browned and crisp (about 5-6 minutes). Make sure to stir tempeh occasionally.

    5. Add roasted brussels sprouts to skillet, pour in maple syrup and balsamic vinegar. Stir to coat brussels sprouts evenly and cook for an additional 3 minutes.

    6. Stir in cranberries, transfer to a serving bowl, and top with fresh ground black pepper to taste.

    7. Enjoy!

    Before you enjoy your delicious maple bacon tempeh brussels sprouts, make sure you take a picture of your masterpiece! Post it on social media and tag your favorite produce market, Basil Bandwagon Natural Market! #basilbandwagon #producerecipeoftheweek

  • RECAP: NEW PRODUCT FRIDAY 2/22/19

    RECAP: NEW PRODUCT FRIDAY 2/22/19

    Check out our NEW products this week!

    Firehook Baked Crackers: Sea Salt, Rosemary Sea Salt, & Garlic Thyme
    Karine & Jeff: French Ratatouille
    Organic India Tea: Tulsi Ashwagandha & Tulsi Hibiscus
    Pathwater
    Pranarom Essential Oil Perfume Rollers & Organic Oils: Harvest Fleur, Harvest Citrus, Argan Oil, Rosehip Oil, & Carrot Oil
    Schar: Gluten Free Twin Bar
    Toca Organic Honey and Royal Jelly
    Vital Flora Pro 60/60 Probiotics: Ultra Daily, Adult 55+ Daily, & Women’s Daily
    Weleda Skin Food: Light Nourishing Cream & Body Butter
  • Whole Grains from Around the World with Christine Waltermyer

    Whole Grains from Around the World with Christine Waltermyer

    https://vimeo.com/316936703/05e2b283a9

    Whole Grains from Around the World

    with Christine Waltermyer

    MENU:

    Indian Vegetable Biryani Rice

    Persian Steamed White Rice

    Russian Buckwheat with Onions

    Mexican Chocolate Quinoa Pudding

    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!