From the kitchen of Jesse Haas, CNS, LN

Beets are remarkable roots, not only because of their vibrant color but because of their functional nutrient value, as well. 

Beets contain a special kind of fiber called galactooligosaccharide (or GOS). GOS stimulates growth of bifidobacteria and lactobacilli in the colon. These microorganisms are important anchors in the microbiome for many reasons, one of which is that they maintain the mucosal membrane. This helps to maintain a healthy ecosystem in the gut and prevent proliferation of "bad bugs" that can cause digestive symptoms and other health problems. 

Not everyone is a big fan of the earthy taste of beets, so here's some good news: you don't have to eat beets to get GOS. GOS can be found in legumes, brassicas, sourdough bread, sunflower and pumpkin seeds. 

This Citrus Beet Salad is best enjoyed during the winter months when citrus fruits are in their peak. 

Makes 4-6 servings

Ingredients

• 4 medium beets
• 1-2 grapefruit, peeled and cut into segments
• 1/2 small red onion, cut into thin slices
• juice of 1/2 lemon
• 2 Tbsp extra virgin olive oil
• 1 tsp honey
• salt and pepper, to taste

Directions

1. Scrub the beets to clean off any dirt. Place in a large saucepan and cover with water. Bring to a boil, cover and cook until the beets are easily pierced with a fork (about 30-45 minutes depending on size).
2. While you're waiting for the beets to cook, mix together the grapefruit segments, red onion, lemon juice and olive oil. The acid from the citrus will mellow the bite of the onion. Cover and refrigerate. 
3. When the beets are cooked, remove them from heat. Refrigerate until cool enough to handle.
4. Slip the skins off the beets with your hands or with a paring knife. 
5. Cut in half and then into half moons. 
6. Mix beets with the citrus, onion mixture and season with salt and pepper. 

This is a recipe that gets better marinating in the refrigerator for a day or two. Enjoy at room temperature or served over a handful of arugula or butter lettuce. 

From the kitchen of Lynn Salmon-Easter, Reiki Master
Adapted from Deborah Madison’s recipe in ‘Vegetarian Cooking for Everyone’

This is a delicious way to eat cabbage in the fall and winter months. 

Click here for a printable version of this recipe. 


Ingredients:

• 3 Tbsp of olive oil
• 1 small onion, finely diced
• 1 Tbsp caraway seeds
• 1 medium red cabbage, about 2 pounds, quartered, cored, and finely sliced
• 2 Granny Smith apples quartered, cored, and diced or shredded
• Salt and freshly ground pepper
• Apple cider vinegar 

Directions:

1. Heat the oil in a large skillet.
2. Add the onion and caraway, give them a stir, then cook for a few minutes over medium heat until the onion is translucent.
3. Add the cabbage and apples and season with 1 teaspoon salt.
4. Cover tightly and cook very slowly until the cabbage is meltingly tender, up to an hour.
5. Taste for salt, season with pepper, and toss with vinegar, to taste. 

From the kitchen of Amy Daws, CMT

The fennel in this salad really makes it pop and it's super easy to make. A great way to enjoy summer vegetables from your CSA or home garden.  Download a printable recipe here. 

Download this link for a printable version of this recipe. 

Makes 4-6 servings

Ingredients

• 1 fennel bulb with fronds
• 1 corn cob, grilled or boiled
• 1/2 pint cherry tomatoes
• 1/2 onion
• 1 cucumber
• 2 Tbsp. lemon juice
• olive oil
• salt and pepper
• feta (optional)

Directions

1. Remove fennel fronds from stalk and coarsely chop
2. Shave fennel paper thin 
3. Cut corn off the cob
4. Quarter tomatoes
5. Cut onion into very thin slices
6. Halve cucumber lengthwise and cut into thin slices 
7. Combine all vegetables into a bowl
8. Add lemon juice and drizzle with olive oil and salt and pepper to taste.
9. Add chopped fennel fronds and feta (optional)

From the kitchen of Vanashree Belgamwar, BAMS

Raw, unripe mango is cooling according to Ayurveda, which means that it balances the Pitta/fire element. The pungent spices in this recipe - mixed in rice - help the naturally weak digestive fire during hot summer months. Cilantro is another cooling herb which helps balance the hot quality of Pitta without increasing the air element.

Makes 4 servings

Ingredients:

• 1 cup Boiled rice
• 1/2 cup grated green mango (unripe)
• salt to taste
• finely chopped cilantro
• 1 tsp avocado or other neutral-flavored oil
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• a pinch of asafetida
• 2 dried red chillies (optional, especially for Kapha individuals)
• curry leaves
• 1 tsp peanuts
• 1/4 tsp turmeric powder

Directions:

1. Take rice into a dish. The rice should not be sticky.
2. Add grated raw mango and salt. Mix well.
3. Add coriander leaves and mix well again.
4. Heat oil in a small frying pan. Add mustard seeds and let them pop up.
5. Add cumin seeds, asafetida, red chillies, curry leaves and peanuts. Fry until peanuts turn reddish.
6. Remove from heat and add turmeric powder. Spoon the seasoning over the rice and mix well.

From the kitchen of Dr. Jones ​Adapted from Just One Cookbook

Furikake is Japanese rice seasoning made with kombu (edible kelp) and bonito flakes (shaved dried fish). It is typically used as a topping for rice, udon noodles or onigiri (Japanese rice balls), but it can also be a tasty addition to avocado toast, eggs or popcorn!

Furikake is a tasty way to get micronutrients into your diet! Kombu is nutritionally dense and high in iodine, which plays a crucial role in thyroid function. It also has calcium, which is important for strong bones and teeth, as well as vitamins A and C which help with immune function. Kombu also contains vitamin E, vitamin K, B vitamins, manganese, copper, plant based omega-3 fatty acids, and fiber.

Bonito (similar to Japanese katsuobushi) is dried, smoked and thinly shaved Atlantic bonito. It is commonly used as the base for dashi broth. Bonito is high in protein and contains all the essential amino acids (proteins that the human body cannot make itself). It is also rich in iron (an essential element of blood production), niacin and B12 (both of which are important for metabolism). Bonito has even been shown to reduce systolic blood pressure and oxidative stress(1).

Both kombu and bonito flakes can be found at most Asian grocery stores in the dried goods aisle. Kombu and bonito can also easily be found online.

Furikake (Japanese Rice Seasoning)
Makes 1 cup

Ingredients:

• 1/3 oz kombu (~4”x4” or 10g)
• 1/3 oz bonito (1 cup or 10g)
• 4 cups of water
• 3 Tbsp toasted sesame seeds
• 3 sheets nori seaweed
• 1 tsp sugar
• 2 tsp soy sauce
• ¼ tsp kosher or sea salt

Directions:

1. Make a few slices in the kombu with a sharp pair of kitchen scissors to help release the flavor. DO NOT rinse or wipe off the white powder from the kombu (this is naturally occurring mannitol and contributes to the umami flavor).
2. Cut the nori sheets into small, thin strips.
3. Place water and kombu in a medium stock pot and slowly bring to a boil over medium-low heat for about 15 minutes.
4. Remove the kombu from the stock pot and add the bonito. Bring to a boil for 30 seconds and then turn off the heat.
5. Let the bonito sit in the pot while it cools for ten minutes.
6. Strain the bonito flakes and reserve the water. The water can be used as dashi or as a soup base for other dishes!
7. Cut the now boiled kombu into very small pieces.
8. Put diced kombu and drained bonito in a medium saucepan over medium-low heat. Cook, stirring occasionally, until the bonito is dry and starts to separate - about 15 minutes.
9. Add sugar, salt and soy sauce.
10. Continue to cook on medium-low until the liquid is completely evaporated and the bonito is dehydrated and crispy.
11. Spread the furikake over a sheet pan or plate and let cool.
12. Once cooled, mix in toasted sesame seeds and nori strips.
13. Place your furikake in a mason jar or other airtight container. You can store it in an air-tight container for up to a week in the fridge or a month in the freezer.

References
1. Umeki Y, Hayabuchi H, Hisano M, et al. The Effect of the Dried-Bonito Broth on Blood Pressure, 8-Hydroxydeoxyguanosine (8-OHdG), an Oxidative Stress Marker, and Emotional States in Elderly Subjects. J Clin Biochem Nutr. 2008;43(3):175‐184. doi:10.3164/jcbn.2008061

From the kitchen of Dr. Brittany Stamer

Hummus in vibrant color!

Hummus is a great way to eat more fiber, beans and vegetables alike. It can also be an amazing way to incorporate creativity into your cooking.

Regular hummus is delicious but adding in beets creates a beautiful color, adds nutrients, and is a delicious new flavor to try. Beets are known to be supportive to liver health and detoxification, high in antioxidants, and have benefits to cardiovascular health. 

Download the recipe here in a printable pdf. 

Ingredients:  

• 1 1/2 cup cooked chickpeas*  
• 4 tbsp lemon + lemon zest (optional)
• 2 tbsp tahini 
• 4 garlic cloves 
• 1 tsp salt + pinch of salt 
• 4 tbsp filtered water 
• 5 tbsp olive oil 
• 1 cup roasted beets (about 1 medium beet)**
• 1 tbsp avocado oil  

Directions:

1. In your blender or food processor, add lemon, tahini, garlic cloves, salt, olive oil, filtered water, roasted beets, and chickpeas. Blend on high for a few minutes. You can add more water and/or olive oil to achieve desired consistency.
2. Top with lemon zest and serve with veggies of your choice: cucumbers, radishes, carrots, tomatoes...whatever your veggie-loving heart desires. And enjoy!

*TO COOK CHICKPEAS: Soaking and/or pressure cooking beans helps reduce phytates (phytic acid). Phytates are anti-nutrients that can inhibit absorption of nutrients such as iron. Also, by buying chickpeas in bulk we reduce plastic waste and reduce exposure to BPA (bisphenol-A) that is in the lining of canned foods. Even BPA-free cans can have BPA substitutes in the lining such as BPS and BPF. BPA, BPS, and BPF are xenoestrogens, meaning they are estrogen mimickers in our body, which can create hormonal imbalance and lead to a variety of health issues. 

1. Measure out 3/4 cup dry chickpeas into a large bowl. Cover with water and soak on your countertop overnight (8-12 hours). 
2. Strain and rinse beans. Place in a large saucepan and add 1 1/2 cup fresh water. Cover and bring to a simmer. Cook for 30-40 minutes, or until cooked. Older beans will take longer. Store in the refrigerator until ready to prepare hummus.

**TO ROAST BEETS:

1. Preheat oven to 400 degrees.
2. Chop 1 medium beet into 1/2-inch cubes. 
3. Place on sheet pan with 1 tbsp avocado oil and salt and roast for 30 minutes. You can make these beets several days before making hummus. 

From the Kitchen of Lynn Salmon-Easter, Reiki Master

The creator of this recipe is a neighbor at my family’s cabin. I have personally taken this recipe to countless potluck meals with rave reviews. It is a twist on your usual hummus and I love the bright red color this recipe produces.
 
Ingredients

• 2 cans garbanzo beans — drain + reserve 1/4 cup liquid 
• 7 oz. roasted red peppers — drain
• 3 Tablespoons tahini
• 1 Tablespoon olive oil
• 6 Tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 1/2 teaspoon ground cumin
• 1 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper

 
Directions

1. Place all ingredients in a food processor
2. Blend for 2 minutes
3. Add garbanzo bean liquid a bit at a time until you reach desired thickness + consistency. Serve with veggies & pita chips.

To download a printable recipe, click here. 

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 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 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