From the kitchen of Marian Kimball Eichinger, LAc

​Last fall I tested my will power with a very strict elimination, anti-inflammatory diet. I avoided all grains, night shade vegetables (tomatoes, potatoes, all peppers and eggplant), nuts, soy, eggs, dairy products, most seeds and beans, and alcohol. Wow, what could I eat?? Lots of green leafy and cruciferous vegetables, winter and summer squashes, clean meats and fish, oils and root vegetables. Sweet potatoes, which are not a night shade, became a very common go-to grain and white potato alternative, and they certainly rose to the occasion by providing just perfect amount of sweetness and versatility. This is a recipe I used often and even now, after the elimination diet is over, has a place in my regular weekly meal rotation. The high heat of the oven causes the citrus juices to blacken the edges of the sweet potato producing a rich, sweet and tangy, slightly chewy roasted flavor.
 
In Traditional Chinese dietary therapy, sweet potatoes are sweet and orange, nourish the spleen and stomach organ system, and tonify the kidney system. Sweet potatoes are easily digested, help diarrhea and constipation, and fortify body fluids. Lemon and lime juice are warming and help eliminate phlegm, stop cough and replenish body fluids. Orange juice is more cooling and can benefit the stomach, clear heat and improve appetite, but like the lemon and lime can also ease dry cough. Together these flavors provide a sweet and savory taste experience! Enjoy!

​INGREDIENTS

• 3 medium sweet potatoes, peeled, halved and cut into wedges about 3" long and 1" wide at base

• At least two of the following:
     1 lemon, juiced
     1-2 clementine (or other) oranges, juiced
     1 lime, juiced

• 1 1/2 Tablespoons of olive oil
• 2 cloves of garlic, chopped
• 1/2 teaspoon of kosher salt
• 1/2 teaspoon dried thyme
• Ground black pepper (as much as you want)

 
DIRECTIONS

1. In a large bowl, combine the citrus juices, olive oil, garlic, salt, thyme and black pepper
2. Add the sweet potato wedges to the mixture and stir to coat. 
3. Let the wedges marinate for as long as you can, stirring occasionally. Try for at least 20 minutes and up to 24 hours. 
4. Preheat oven to 400 degrees.
5. Cover a cookie sheet with a piece of parchment paper to protect your pan and speed clean up. Empty the sweet potato mixture (juices included) onto the parchment paper.
6. Put the pan on the middle rack of the oven and bake for 30-40 minutes, stirring the wedges once or twice.
7. ​Take out, let cool and enjoy!

From the kitchen of Dr. Barrett
 
I grew up in Georgia but didn’t develop an appreciation for collard greens until moving to the Midwest. I was getting a little tired of kale and wanted to add some variety to my leafy green repertoire. Collard greens brings up images from my childhood of soggy overcooked greens with large pieces of bacon fat, not a pretty picture. Luckily, I overcame my bias against collard greens and now this mild tasting leafy green is a staple in my diet. The recipe below is one of my favorite ways to eat collard greens.

From the kitchen of: Bri Dunbar
Recipe adapted from nomnompaleo.com

Click here for a printable PDF

I LOVE a good salsa! And in the summer I'm especially drawn to ones that incorporate fresh fruits. Sometimes in addition to the mango, we add in peaches or pineapple depending on what looks good while we are grocery shopping or perusing the farmer's market. This snack is a big hit at our house on sunny summer afternoons. Bonus points if it's enjoyed outdoors!!

Ingredients:

• 1 mango, diced
  
• 1/2 red onion, finely diced
• 1 med avocado, diced
• 1/4 cup fresh cilantro, minced
• 2 Tbsp extra virgin olive oil
• pinch of himalayan salt
• pinch of fresh ground black pepper
• 1/4 tsp red pepper flakes
• juice from 1/2 lime

**optional: add in other diced fruits

Directions:

1. Mix together.
2. Serve with tortilla chips or pita chips.

**Also delicious over a piece of seared fish.

From the kitchen of Jesse Haas
Click here for a printable PDF

Spring rolls are one of my favorite summer meals. They're light, refreshing and flavorful. Added bonus: you can really put anything in a spring roll making it a perfect "recipe" for CSA season. CSA stands for community supported agriculture, which describes a business model whereby members invest in a farm's season and in return for their financial support against weather and pests - risks inherent in organic farming - get a weekly distribution of fresh produce from the farm. I've been a member of various CSAs throughout my life, but this year I'm getting my veggies from Easy Bean CSA Farm in Milan, MN. It's a summer highlight for me!

Spring rolls are a Vietnamese dish, most often served as an appetizer in the U.S. Because they're somewhat laborious to make, I make a pile of them at a time and serve them as the main entree. What makes a delicious spring roll? Fresh aromatic herbs and a delectable dipping sauce.

Fresh Summertime Spring Rolls
Makes 4 servings

Ingredients

• 1 small beet, shredded
• 2-3 carrots, shredded
• 1-2 green onions, cut into thin strips
• 12 cooked shrimp, halved the long way
• 2 cups shredded napa cabbage
• cilantro, mint and Thai basil sprigs
• 2 oz. brown rice vermicelli noodles
• 8 rice wrappers 

Directions:

1. Follow the directions on the box to prepare the rice vermicelli. When done cooking, rinse under cold water to keep the noodles from clumping together. 
2. Fill a dish or large saucepan with hot water from the tap. There's no need to boil it, but the water does need to be quite warm. Place one rice wrapper at a time in the warm water and allow it to soften. This will take 1-2 minutes. 
3. Remove the wrapper and lay it evenly on a flat surface. Layer each ingredient in the center of the wrapper, leaving 1-2 inches on either end. Fold over the uncovered sides, then tightly roll the contents into the wrapper like a burrito. 

From the kitchen of Jesse Haas

I love winter squash. Kabocha, delicata, red kuri all have a special place at my table. Whenever I plan a dish for the holidays, I focus on vegetables. For Thanksgiving winter squash is such an obvious choice! This year I'll be making this simple salad to take to my in-laws. It's good warm or room temperature, which makes it an easy dish to pass.

Click here for a printable PDF

Ingredients:

• 1 medium winter squash of your choosing (about 2 lbs)
• coconut oil
• 1 cup wild rice
• 2 stalks celery, sliced thinly
• dried sour cherries or cranberries
  
• 3 Tbsp extra virgin olive oil
• 2 tsp white wine vinegar
• 1 tsp honey
• 1 tsp dijon mustard
• salt and pepper
• mixed salad greens
• toasted pepitas (optional)

Directions:

1. Preheat your oven to 375 degrees F.
2. Peel and chop the winter squash into 1/2-inch cubes. For a tutorial on peeling and prepping winter squash, watch this video from Heartbeet Kitchen. Toss with coconut oil and spread into a single layer on a cookie sheet. Bake for 20-25 minutes or until fork-tender.
3. Whisk together olive oil, vinegar, honey and mustard with a pinch of salt and black pepper. 
4. When the squash is done cooking, mix it together with the celery and dried fruit. Dress the veggies liberally with the honey mustard dressing.
5. For a beautiful presentation, spread a generous amount of mixed salad greens (a large handful per person) out in a large serving bowl. Place the squash mixture in the center and sprinkle with pepitas, if using.

​Happy Thanksgiving!

From the Kitchen of Dr. Barrett

This recipe comes from Birchwood Cafe's newly published cookbook and is already a favorite. I went to Birchwood recently and fell in love with this soup. Lucky me, it's in their new cookbook! I am always looking for new ways to prepare delicious whole foods-based meals and this cookbook is a gem. 

Click here for a printable PDF

Ingredients

• 2 Tbsp rice bran oil
• 1 medium onion, chopped
• 2 pounds butternut squash, peeled, seeded and cut into 1/2-inch pieces
• 1 cup apple cider
• 2 cups vegetable stock or water
• 1 cup coconut milk
• 2 Tbsp maple syrup
• salt and freshly ground black pepper
• microgreens
• toasted pepitas

Directions

1. Heat the oil in a heavy saucepan over low heat, and saute the onion, stirring, until it's tender but not browned, about 5 minutes.
2. Add the squash, apple cider, and stock. Simmer until the squash is very tender, about 20 minutes. Stir in the coconut milk and the maple syrup. Working in batches, puree the soup in a blender. Return the soup to the pot, adding more liquid as desired, season with salt and pepper, and heat through. Serve garnished with microgreens and pepitas (optional).

From the Kitchen of Dr. Pharis

Here is a healthy Thanksgiving recipe that will help you get your veggies in this holiday. This salad tastes best when prepped ahead and allowed to marinade for at least 30 minutes before serving. May be served warm, room temp or cold.

Click here for a printable PDF
Ingredients:

• 1 bunch curly kale; thick center ribs removed, leaves thinly sliced
• 1 pound fresh Brussels sprouts; trimmed, thinly sliced
• 1 green apple; julienned (matchstick size)
• 3/4 cup chopped hazelnuts (toasted with skins removed - directions below)
• 3/4 cup grated Pecorino Romano Sheep cheese
• 1/3 cup lemon juice
• 1/2 cup olive oil
• Salt & pepper to taste
• Dash of honey to desired sweetness

Directions:

1. Whisk together lemon juice, olive oil, salt, pepper and honey (if using). Set aside
2. Preheat your oven to 350 degrees. Place hazelnuts on baking pan in single layer and toast in oven for 10-15 minutes, or until lightly colored and skins are blistered.
3. Wrap nuts in a kitchen towel and let steam for 1 minute. Rub the nuts in the towel to remove loose skins (don't worry about any skins that don't come off). Then, coarsely chop them.
4. In large bowl mix together the thinly sliced curly kale, Brussels sprouts, and green apple.
5. Stir in dressing to lightly coat the mixture.
6. Gently stir in cheese and the most of the chopped hazelnuts
7. Place in serving dish and sprinkle remaining hazelnuts on top for a beautiful presentation.
8. Drizzle any additional dressing if the salad looks dry.

From the kitchen of Jesse Haas

Watery fruits like watermelon, tomatoes and cucumbers are not only hydrating, but packed with natural electrolytes that keep our body chemistry in balance. Snack on these fruits on a hot summer day instead of sipping sports drinks that are comprised of artificial sweeteners, flavorings and colors. This savory-sweet salad is a delicious compliment to BBQ fare.

Ingredients:
1 small watermelon, cut flesh off the rind into 1-inch cubes
3 large ripe heirloom tomatoes, cut into 1-inch cubes
1 large cucumber, peeled and cut in to 1/4" chunks
2 tablespoons chives, finely chopped
1/2 cup basil, chopped
1 cup feta, crumbled (optional)
balsamic vinegar or reduction, to taste

Gently mix watermelon, tomato, cucumber, chives, mint, and feta in a large bowl. Serve with a drizzle of balsamic vinegar or reduction.

Dr. Barrett recently read a new book with excellent recipes for elimination diets. She made some of this no grain granola and loved it! We wanted to share this grain-free recipe with you. 

Ingredients:
2 cups raw pumpkin seeds (aka pepitas)
2 cups raw sunflower seeds
1/4 cup light molasses
1/2 cup chia seeds
1/2-1 tsp ground ginger
1/4 tsp salt
1/4 cup melted coconut oil
2 tsp ground cinnamon



1. Use food processor with the 'S' blade to pulverize pepitas and sunflower seeds into a chunky coarse meal
2. Combine ginger, cinnamon, salt and chia in a separate bowl then add to seed meal; stir well
3. Melt coconut oil over low heat. Combine with molasses and add to seed mixture, stirring to coat evenly.
4. Spread granola on baking sheet covered in foil and bake at 300F for 30 minutes stirring as needed to promote even cooking.
5. Remove from oven once toasted and let cool. It will become more crunchy as it cools. 
6. Store in air tight container once fully cooled. 

Enjoy!

Recipe modified from The Elimination Diet: Discover the Foods That Are Making You Sick and Tired--and Feel Better Fast by Tom Malterre & Alissa Segersten. 

Easiest Salad Dressing Ever
Ingredients:

• ¾ cup oil (olive, walnut, sunflower, or avocado) 
• ¼ cup vinegar (red wine, white wine, apple cider, or balsamic) or a combo of vinegars 
• and a pinch of salt. 

Whisk these ingredients together and call it delicious. Good ingredients make all the difference so buy the best quality you can reasonably afford. Makes 8 servings.
 

Garlic Vinaigrette From In the Green Kitchen by Alice Waters
Raw garlic gives this dressing a spicy punch (vampires beware). Makes 4 servings
Ingredients:

• 1 small garlic clove
• salt
• 2 Tbsp red wine vinegar
• fresh-ground black pepper
• 3-4 Tbsp olive oil

Put the garlic and 2 big pinches of salt in a mortar and pound into a puree, with no chunks remaining. Add the wine vinegar, grind in some black pepper and taste for a balance of salt and vinegar. Allow this to macerate for a few minutes, and whisk in olive oil. Taste the dressing with a leaf of lettuce. It should taste bright and lively without being too acidic or too oily; adjust the salt, vinegar, or oil as needed.
 

Honey Dijon Dressing
This dressing pairs well with...well, everything!

• 3 Tbsp walnut or olive oil
• 2 tsp white wine vinegar
• 1 tsp honey
• 1 tsp Dijon mustard
• sea salt
• freshly ground black pepper

Simply whisk all the ingredients together until well mixed.