From the kitchen of Jesse Haas, CNS, LN and adapted from one of her favorite cookbooks, Asparagus to Zucchini: A Guide to Cooking Farm-Fresh Seasonal Produce

Burdock root is an invasive “weed” brought to the U.S. by Chinese immigrants. It grows very well in the Midwest and can be harvested early in the spring before much else has had a chance to grow, making it one of the first locally grown produce items to hit the grocery stores. 

Burdock isn't common on the Midwestern menu, which is really too bad, in my opinion! It's nutty flavor and crunchy texture makes it really fun to eat. You can add it to stir-fries, potroast and roast it in the oven with other root veggies. Pickled burdock is one of my favorite sushi ingredients. 

Burdock has some special nutritional benefits, as well. It stimulates the production and secretion of bile from the gallbladder, thereby supporting digestive function and our body’s natural detoxification processes that are especially beneficial when added to a spring cleanse. 

Burdock is also a source of fructooligosaccharides (aka FOS), a prebiotic compound that supports an ecosystem of beneficial bacteria in the colon. FOS has gotten a bad reputation by the low FODMAP diet, but is actually an incredibly beneficial compound for people who can digest it. FOS is also found in garlic, onions, asparagus, globe and Jerusalem artichokes, chicory and dandelion roots. 

You’ll most likely find burdock at Asian groceries, though you may also find it in the spring at your local grocery co-op or farmers market. Kinpira gobo is a Japanese dish that I always look forward to eating in the spring. Serve as a side dish or add tofu or chicken and serve over rice for a complete meal. 

Makes 4 side dish servings or 2 entrée servings
​
Download a printable recipe here. 


Ingredients:  

• 2 medium burdock roots 
• 2 medium carrots
• 4 scallions
• 1 Tbsp avocado or coconut oil
• 1 tsp rice wine or apple cider vinegar
• 1 Tbsp tamari or soy sauce
• 1/2 tsp honey
• ¼ tsp hot pepper flakes
• 1 Tbsp toasted sesame oil
• 2 tsp toasted sesame seeds (optional)

 
Method:

1. Scrub burdock roots. Cut into 2-inch matchsticks; soak in cold water for 1 hour, changing the water once or twice.
2. Scrub and cut carrot into matchsticks.
3. Chop scallions. 
4. Mix vinegar, soy sauce, and honey in a small cup.
5. Heat oil in wok or heavy skillet. Stir-fry vegetables 2-3 minutes until al dente.
6. Sprinkle in pepper flakes; stir-fry 30 seconds.
7. Add sauce; stir-fry 1 minute. Remove from heat; drizzle with toasted sesame oil and sprinkle toasted sesame seeds. Enjoy warm or room temperature.

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
Adapted from Vegetarian Cooking for Everyone by Deborah Madison

These are a favorite snack in our family during the cold winter months.

Ingredients:

• 1 cup pecans
• 1 tsp olive oil
• 1 Tablespoon sugar
• 1/2 tsp salt 
• 1 tsp smoked paprika for mild flavor or ground chipotle for spicy

Directions:

1. Heat and stir the nuts and oil on medium until they start to sizzle.
2. Turn off the heat.
3. Sprinkle nuts with sugar and stir to toss and coat.
4. Sprinkle nuts with salt, paprika or ground chipotle and stir to coat.
5. Spread nuts on a plate or cookie sheet and allow to cool thoroughly.
6. When cool, place nuts in an airtight container and store at room temperature.

From the kitchen of Lynn Salmon-Easter, Reiki Master

When I think of oatmeal it is usually paired with nuts, dried fruit and possibly a pat of butter. I am a fan of nutrient dense meals, so vegetables are a standard at my morning meal. My spouse blew my mind when they discovered and began creating beautiful savory oatmeal bowls for breakfast each morning. There is so much versatility to these bowls that you can eat them every day and not tire.
 
Savory Oatmeal Bowl
Makes 1 serving
 
Ingredients:

• 1/2 cup oatmeal cooked (preferably rolled oats or steel cut oats)
• 2 eggs cooked any style
• 1-2 Tablespoons butter
• 1-2 strips of bacon or 1-2 sausage patties or links
• 1/2 -1 cup of vegetables or toppings of your choice. Anything goes, but here are a few suggestions: scallions, garlic, green beans, spinach, green or red peppers
• Salt and pepper to taste

 
Directions:

1. Cook oatmeal as directed on the package. If you plan to eat several savory bowls in a week, cook a generous amount of oatmeal and reheat when needed.
2. Add 1 T. butter to oatmeal after cooked
3. Cook or reheat bacon and/or sausage
4. Cook your eggs any style you prefer in the bacon or sausage drippings
5. Sauté veggies in 1 T. of butter or use leftover vegetables from a previous meal and reheat

 
Optional:

• Add some fresh or dried herbs of your liking
• Choose a  culinary theme and get creative like a Mexican savory oatmeal bowl: oatmeal, eggs, sausage, black beans, salsa and cilantro. Yum!!

Click here for a printable recipe. 

From the Kitchen of Brittany Stamer, ND

This sounds wild and it is! It is also very tasty, nutritious, and an interesting way to include more vegetables in your diet. 

The cashews in this recipe provide a creamy nut mylk that more closely resembles dairy than other nut mylks. This makes it delicious in coffee, tea, smoothies, or all by itself. While, the beautiful color makes it fun for everyone to try. 

Beets have many health benefits. They can reduce blood pressure, enhance a workout, improve blood flow to the brain, and have a detoxifying effect on your liver. 

Give this unique and bright drink a try! 

Ingredients:

• 1 cup soaked cashews
• 3 pitted dates
• 4 cups filtered water
• ½ small raw beet
• ½ tsp vanilla extract
• Nut mylk bag

Instructions:

1. Blend all ingredients for 1 minute on high in blender
2. Strain through nut mylk bag and place in container
3. Store in fridge for up to 4 days

For a printable recipe, click here. 

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 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 Dr. Brittany Stamer

What in the world is a shrub? A shrub is a delicious fruit and herb infused drinking vinegar. It is a great addition to mocktails, can be used before meals to stimulate digestion, or just sipped for a yummy seasonal drink! I like to make a couple with each season’s fruits and have them stored in my refrigerator for use all year long.
 
Ingredients

• 1 cup blueberries
• 1 tbsp grated ginger root
• 1 cup apple cider vinegar (my favorite is Bragg’s)
• 1/2 cup honey                          
• Sparkling water, to serve

Equipment

• Glass pint canning jar with plastic lid or metal lid & parchment paper

 
Instructions

1. Prepare your clean glass pint jar and it’s lid. You can boil both for 10 minutes, or use it straight from the dishwasher or after washing with soap and hot water. You can use a plastic or metal lid. The plastic lid is useful because the vinegar will erode a metal lid. If using a metal lid you will need parchment paper to place between the jar and the lid to prevent erosion.*
2. Place 1 cup of blueberries and 1 tbsp of freshly grated ginger into the jar.
3. Smash the blueberries with a clean metal spoon.
4. Add 1 cup of apple cider vinegar.
5. Wipe the top of the jar with a clean & damp cloth. Cover with plastic lid or metal lid. If using metal lid, place a square of parchment paper over the top of the jar, then twist the metal lid on. You don’t want the vinegar to touch the lid of the jar as it can cause erosion of the metal, and your shrub will taste like metal too!
6. Let it sit in a cool, dark place for 1-3 weeks. Shake a couple times per week.
7. Strain the fruit and ginger from the vinegar with a cheesecloth.
8. Add ½ cup honey to your vinegar mixture. Shake to dissolve the honey into the vinegar mixture right in your pint jar.
9. Store the shrub in your refrigerator.
10. To serve, mix 1 tbsp of your shrub syrup with 8 oz of sparkling water, mix into your favorite drink creation, or sip as is to stimulate digestion before a meal. Enjoy!

 
You can make this recipe with any fruit or herbs that you like! The ratio I commonly use is a 1:1:0.5 ratio for fruit to vinegar to sweetener, and you can play around with what amount of herb would compliment the taste of the fruit. I like to have my shrubs be on the more sour side, but you can add more sweetener to your liking!
 
*Because this isn’t done with a true canning process, there is a risk of bacteria growth. This is unlikely if you use proper cleanliness techniques and due to the high acid content of vinegar.

For a printable PDF, click here

From the kitchen of Jesse Haas, CNS, LN

Humans are always looking for reasons to justify and rationalize their cravings, which is one reason that chocolate continues to be looked at for its aide in balancing blood sugar, preventing heart disease, promoting weight loss and more.
 
I’m down with that! I am definitely a chocolate lover, so have no qualms with supporting my chocolate habits with scientific evidence.
 
Cacao – the unprocessed form of chocolate – is a nutrient-dense addition to your pantry staples. My favorite things about cacao include it’s magnesium content for combating stress, anxiety and sleeplessness, and the antioxidant flavonoids. Flavonoids are a class of compounds that help keep our cardiovascular system flexible. If you think of your arteries and veins as hoses and your blood as the water moving through the hose at high pressure, you can easily see how flexibility is key. We want our blood effortlessly circulating throughout our bodies! Use cacao in place of baking chocolate, which has undergone processing that damages many of the phytonutrients that makes cacao so powerful.
 
Adding a tablespoon of cacao powder to my smoothies has become a habit I feel very good about. Here’s one smoothie formula, that I’m really digging lately. Enjoy!
 
Makes 1 serving
 
Ingredients:

• 3/4 cup cold press
• 1/4 cup Thai coconut milk
• 2 Tbsp almond butter
• 1-2 Tbsp cacao powder
• 1 frozen banana
• 1/2 cup frozen cauliflower

 
Directions:

1. Place all ingredients in a high-powered blender and blend until smooth.

For a printable PDF, click here