From the kitchen of Vanashree Belgamwar, BAMS

Burdock root is one of the most nutrient-rich foods, yet very underutilized. It's very hard to find recipes that use burdock root and it's not easily found at grocery stores. If you can get your hands on this rich root, I would urge everyone to use it!

Ayurveda mentions the qualities of burdock root as dry, sweet, bitter and astringent hence it aggravates Vata but is pacifying for Pitta (Fire + Water) and Kapha (Water + Earth) doshas. It is a very healthy carbohydrate to consume during spring and supports the urinary system, liver and gallbladder.

Widely used in Ayurveda, burdock can detox the body and balance the natural aggravation of Kapha that occurs during spring. I like to use Burdock root in many Ayurvedic recipes like kitchari, upma, various soups or replace it in recipes for roots like potato, taro root or sweet potato in other dishes I make.

Mentioned below is one such recipe that I usually enjoy during the springtime to support my Kapha energies. The pilaf is delicious and a quick, easy meal. Try it as a replacement to oatmeal as a warm, savory breakfast.

Buckwheat and Burdock Root Pilaf
Makes 4 servings
​
Download a printable recipe here.

​Ingredients:

• 1 tablespoon sunflower oil
• 1⁄2 cup thinly sliced burdock root
• 1 chopped yellow onion
• 1 garlic clove, minced
• 1/2 tsp grated ginger
• 1 cup diced shiitake mushrooms
• 2 cups vegetable stock or water
• 1 cup toasted buckwheat groats
• 1 roma tomato, diced
• 1/4 tsp cumin powder
• 1/4 tsp turmeric
• Sea salt and freshly ground pepper, to taste
• Cilantro or parsley sprigs for garnish

Directions:

1. Heat the oil in a sauté pan over medium heat.
2. When warm, add and sauté the burdock for about 5 minutes, or until it is translucent.
3. Add and sauté onions, ginger and garlic for about 10 minutes, or until they are well browned.
4. Add turmeric, cumin powder and salt.
5. Add the mushrooms. Sauté for 5 minutes, or until the mushrooms have exuded most of their liquid.
6. Add the stock, and bring to a boil. Slowly pour in buckwheat groats to prevent the water from sputtering, and add tomatoes.
7. Season with salt and pepper, to taste.
8. Return the mixture to a boil. Then lower the heat to a simmer. Simmer 10 minutes, or until the buckwheat is cooked and the liquid absorbed.
9. Remove from heat and allow to steam for 10 minutes.
10. Fluff with a fork, place in a serving bowl, garnish with chopped cilantro or parsley, and serve warm.

From the Kitchen of Jesse Haas, CNS, LN

True confessions: I'm obsessed with brassicas. I’m so that obsessed I got a cabbage tattooed on my shoulder! This large plant family contains anti-cancer nutrients, nutrients that support liver detoxification AND hormone balance. I keep brassicas, like cauliflower, cabbage, kale, arugula and radishes around and plug them into any and every dish I make.

Bring on the broccoli!

If you have parsley or other fresh herbs growing in your garden, this dish is a must. It comes together in minutes and packs the veggie punch. Serve it with a protein-rich main dish, like Lentil Walnut Burgers or Dr. Barrett’s Kale Burgers, and you have yourself a meal.

Cauli-Rice Talouli
Makes 4-6 servings

Ingredients:

• 1 12-oz bag frozen cauliflower rice
• 1 medium cucumber, peeled (if you must) and chopped small
• 1 pint cherry tomatoes, quartered
• 1/2 cup finely chopped Italian parsley
• 2 Tbsp chopped chives
• 1 Tbsp extra virgin olive oil
• 2 tsp white balsamic vinegar
• salt and pepper, to taste

Directions:
 1. Mix all the ingredients together and try to wait until you sit down to dinner to eat it. ⁠⠀

Optional:

• Add more herbs! Fresh basil and oregano taste great with these veggies. ⁠⠀
• Add more veggies! Arugula and nasturtium greens bring a little bite and more color to an already beautiful dish.
  

From the Kitchen of Amy Daws, CMT, CST

This is one of my favorite go-to recipes when I need a quick breakfast, lunch or dinner. It’s great lighter meal for the summer that packs in the protein and vegetables. Plus who doesn’t love sardines?! 

 Ingredients

• 1 cup black quinoa
  
• 1-2 heads of broccoli
• ¼ cup onion, sliced
• ½ red pepper, sliced
• 2 large handfuls of spinach
• 1 14-oz can of artichoke hearts, drained
• 2 4-oz cans of sardines, drained
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 2 tsp high heat oil, like avocado oil
• olive oil, to taste
  

 
Directions

1. In a small saucepan, cook quinoa by bringing it to boil in 2 cups of water. After it starts boiling, reduce heat to low and cover. Simmer 15-20 minute or until water is absorbed.
   
2. While the quinoa is cooking, heat oil in a sauté pan over medium heat. Add broccoli, red peppers and onion to hot oil.
3. When vegetables are almost fully cooked, add garlic and let cook until you smell the garlic. 
   
4. Turn down heat and add artichoke hearts, sardines and spinach. Let cook until spinach is wilted and all ingredients are heated, about 1-2 minutes.
5. Add cooked quinoa to vegetable/sardine mixture. Season with salt and pepper to taste.
6. Serve warm drizzled with a small amount of olive oil.
   

For a printable PDF of the recipe, click here

From the kitchen of Lynn Salmon-Easter

Adapted from the kitchen of: Michelle Tam + Henry Fong and their cookbook Nom Nom Paleo: Food for Humans

I love eggs!  They are so versatile!! I enjoy deviled eggs, but I am not a fan of all the fuss it takes to make them. When I hit the summer potluck and party circuit, I like to turn to Michelle Tam’s lazy devils for food that is fun, fast and nourishing too. This recipe for un-deviled eggs (aka lazy devils) fits the bill. You can make the recipe with a plan in mind or just boil up some eggs and see what toppings you have in your fridge.
 
Ingredients

• 12 large eggs, preferably ones that are at least one week old
  
• 6-8 cups water
• 1 teaspoon baking soda
  

 
Directions

1. Gently place eggs in a wide saucepan in single layer and add the water and the baking soda. (The sodium bicarbonate will help the eggs separate from their shells, making them easier to peel.) Make sure the eggs are at least 1 inch below the surface of the water.
   
2. Put the saucepan on the stove, and crank the heat to high. As soon as the water comes to a boil, set a timer for 1 minute. When the minute is up, take the pot off the heat, cover with a lid, and let the eggs sit in the hot water for 10 minutes. Don’t forget to set a timer!
3. In the meantime, fill a large bowl with water and ice. Once the timer goes off, transfer the eggs to the ice water and submerge for 5 minutes.
4. Then take the eggs out of the icy water, gently tap them against a hard surface to crack shells and peel each egg.
5. Hopefully, you have perfectly cooked eggs. If you aren’t eating the eggs right away, store                  them in the fridge in a sealed container. They will keep for up to a week.
6. When you are ready to make your un-deviled eggs, cut each egg in half lengthwise and dress with your favorite toppings below.

 
Toppings for un-deviled eggs (aka lazy devils):
 
The sky is the limit friends! Let your imagination run wild!! Below are some tried and true ideas I have used.
 
Guidelines for successful un-deviled eggs:

• Use a creamy sauce to help toppings stay on top of the egg
• Toothpicks are functional and pretty for this party fare

BLT: mayo, tomato, lettuce, bacon
 
Salmon Surprise: mayo or guacamole, cucumber, cooked salmon with garlic and dill
 
Mediterranean: hummus, roasted red pepper, basil, kalamata olive
 
Here are the eggs featured by Michelle Tam + Henry Fong in their cookbook Nom Nom Paleo: Food for Humans (all items listed in Michelle’s toppings can be made from her cookbook)
 
Classy Devil: ranch dressing (paleo), bacon, greens, tomato
 
Island Devil: mayo (paleo), slow cooker (Kalua) pork, pineapple, cilantro and sea salt
 
Lazy Devil: sriracha mayo (paleo), prosciutto, chives, sea salt
 
Crabby Devil: holy moly guacamole, crab, apple and lime juice, freshly ground pepper

For printable PDF of recipe, click here

From the kitchens of Jesse Haas, CNS, LN and Amber Hanson, LN

These cookie bites are sure to please every member of your household. They’re reminiscent of oatmeal cookies with a little extra nutrition and a little less effort.

Makes 15

Ingredients

• ¼ c raisins, soaked for 20 minutes
• 1 ¼ c rolled oats
• ½ c unsweetened almond butter
• 2 Tbsp freshly ground flaxseed
• 2 Tbsp or more water
• 1 tsp cinnamon
• ½ tsp vanilla extract
• ¼ tsp salt

Directions
1. Line a cookie sheet with parchment or wax paper.

2. Pulse raisins with ¼ cup oats and flaxseed in a food processor approximately 10 times, or until coarsely chopped. Add water, a tablespoon at a time, until you get a thick mixture.

3. Mix the raisin mixture with the remaining ingredients.

4. Squeeze and roll the mixture into balls and place on the parchment paper-lined cookie sheet.

5. Refrigerate until firm. Store in a sealable container for up to 2 weeks. 

From the kitchen of Amber Hanson, LN

These crunchy treat are awesome for snacking, topping green salads or mixing with roasted veggies for a side dish. Pro tip: make a double batch.

Makes 2-4 servings

Ingredients:

• 1 can (15-ounces) chickpeas, drained, rinsed, patted dry
• 2 Tbsp. avocado oil
• ¼ tsp. salt
• ¼ tsp. garlic powder
• ¼ tsp. smoked paprika

 
Directions:

1. Heat oven to 400° F.
2. Toss beans with oil; spread on a rimmed baking sheet.
3. Bake for 40-45 minutes until deeply brown and crunchy. Season immediately.
4. Cool and store in an airtight container.
   

For a printable PDF, click here

From the kitchen of Amber Hanson, LN

Bliss balls, fat bombs, energy bites – there are many names for these snackable spheres. I find they make a nice treat that takes the edge off hunger and satisfy a desire for something sweet. This version is sweetened only with fruit and loaded with healthy fat from coconut. I like to eat them mid-afternoon to keep my hunger under control until dinner or in the evening before bed to help keep my blood sugar stable while I sleep. They don’t take long to mix together in a food processor and can keep refrigerated for about a week or in the freezer for a few months.

​Makes 8-10 servings

Ingredients:

• 1-2 medjool dates, pitted
• ¾ cup freeze dried strawberries
• 2 cups unsweetened shredded coconut plus more for rolling if desired
• ½ cup virgin coconut oil, soft but not melted
• ¼ teaspoon vanilla
• ⅛ teaspoon fine Himalayan salt

Directions:

1. Place dates in a small bowl and cover with boiling water. Soak for 10 minutes; drain and roughly chop (for more even mixing); set aside.
2. Place strawberries in the bowl of a food processor and blend until powdery. Add dates, coconut, coconut oil, vanilla and salt. Blend until cohesive.
3. Form into 2-inch balls. Roll in additional coconut if desired.
4. Refrigerate until firm. Store refrigerated or frozen.

For a printable PDF, click here

From the kitchen of Dr. Pharis

My husband jokes I just like to make this bread so I can say the name of it. “Snacking bread” just has a good ring to it! This bread has recently become a favorite go-to recipe in our household. I love it for a few reasons - it’s super simple to make, is gluten-free and dairy-free, and contains sources of protein, healthy fats, and complex carbs! It makes me feel a little less guilty loading the top of it with chocolate chips!
 
Ingredients:

• 1 medium sweet potato – cooked until soft and skin removed
• 1 small ripe banana
• 3 eggs
• 1/3 cup almond butter
• 1 tsp vanilla bean paste or vanilla extract
• 2 tbsp pure maple syrup
• ½ cup coconut flour
• 2 tbsp flax meal
• 1 tsp baking powder
• Cinnamon – to taste
• Pinch of salt
• Topping options: dark chocolate chips, nuts, seeds, coarse sea salt

 
Directions

1. Preheat oven to 350O
2. Using a fork mash the sweet potato and banana in a large bowl
3. Add the eggs, almond butter, vanilla, and maple syrup. Mix together.
4. Add the remaining ingredients: coconut flour, flax meal, baking powder, cinnamon, and salt. Mix together until all ingredients are well incorporated.
5. Line a loaf pan with parchment paper, and pour batter in pan.
6. Bake for 45 minutes, or until sides and top are slightly golden.
7. Remove cooked bread from pan. Enjoy warm or cool, and store in refrigerator.

Source/Author – Jeannette Ogden (@shutthekaleup)

For a printable PDF, click here

From the kitchen of Anna Forliti

This is a simple and delicious recipe that I love to make for gatherings because it can be made before people arrive. This allows me to be present with friends instead of being busy in the kitchen. When people are hungry, the soup is warm and ready to go! Just sprinkle on desired toppings and enjoy!

Ingredients

• 2 tbs olive oil
• 1 onion, chopped
• 1 red bell pepper, stemmed, seeded, and chopped
• 6 garlic cloves
• 1 tsp ground cumin
• 1 tsp minced canned chipotle chile in adobo sauce
• 1 (15oz) cans of black beans, rinsed
• 4 cups vegetable broth
• 1/2 cups chopped cilantro
• 1 avocado, halved, pitted and cut into 1/2 slices
• salt and pepper

Instructions

1. Heat oil in Dutch oven over medium-high heat until simmering. Cook onion, bell pepper, and 1/2 tsp salt until lightly browned, 6-8 minutes. Add garlic, cumin, and chipotle and cook until fragrant, about 30 seconds.
2. Meanwhile, puree half of beans and 1 cup of broth in blender until smooth. stir pureed beans, remaining whole beans and remaining broth into pot and bring to simmer. Cook until slightly thickened, about 10 minutes. Salt and pepper to taste. Top with cilantro and avocado.

​*Simple side options: White rice, tortilla chips and corn bread.

For printable PDF, click here

From the kitchen of Amy Daws, CMT

This is one for my favorite fall recipes. Pumpkin soup is a treat, but pumpkin soup with ancho chilies is on a whole other level! Anchos are not super spicy and are often described as earthy, smoky and sweet. In this soup they add a rich deep flavor with just a little spice that makes it extra super special.
 
Ingredients:

1. 1  medium pumpkin, roasted
   
2. 3 dried ancho chilies
3. 2 celery stalks
4. 2 medium carrots
5. 1/2 onion
6. vegetable stock or water
7. 2-3 Tbsp canola or vegetable oil
8. 2 tsp cinnamon
   
9. salt and pepper to taste
   

 
Instructions:

1.  Preheat oven to 350 degrees.
   
2.  Cut pumpkin in half and scoop out seeds.
3.  Lightly oil pumpkin halves and place on a baking sheet, cut side down.
4. Roast pumpkin for  30 minutes then flip and continue roasting until soft and caramelized, let cool.
5.  Start a small saucepan of water to boil.
6. Cut ancho chilies and remove seeds.
7. Toast Chiles. Start by preheating  a dry skillet over medium heat for a few minutes. Add dry chilies and press with spatula until toasted, roughly 15-25 seconds for each side.
8. Add toasted chilies to boiling water and turn off heat. Let sit for 5-7 minutes in water, then drain. Discard water.
9. Rough chop onions, carrots and celery and saute in stock pot at medium-high heat for 5-7 minutes.
10. Scoop pumpkin from shell and reserve.
11. When vegetables are slightly caramelized, add in chilies, pumpkin and vegetable stock or water to cover. Simmer for 20-30 minutes. Remove from heat.
12. In small batches, transfer to food processor.  Puree until smooth.
13. Season with cinnamon, salt and pepper.

Click here for a printable PDF