Eggplant Caponata

Satisfying and versatile, eggplant can handle a variety of flavorful accompaniments, several of which give a kick to this Sicilian favorite. The tomato base is spiked with anchovies, garlic, and capers, creating a mouth-watering aroma and a burst of flavor in every bite. Serve as an appetizer, a main dish or as a side with your favorite fish.
Makes 4-6 Servings

Ingredients

• 2 large Italian eggplants, peeled and cut into medium dice
• 2 Tbs kosher salt
• 5 Tbs extra-virgin olive oil
• 1 red onion, thinly sliced
• 4 medium garlic cloves, thinly sliced
• 4 celery stalks, thinly sliced on an angle
• 2 anchovies, in oil
• 1/4 cup tomato paste
• 1/2 cup red wine vinegar
• 1/4 cup sugar
• 1/2 cup capers, in brine

Preparation:

1. Peel and dice the eggplants, peel and slice the onion, peel and slice the garlic, slice the celery.
2. In a large bowl, toss the eggplant with the salt. Transfer the eggplant to a colander to drain for 2 hours. In order to facilitate the draining, top the eggplant with a heavy weight, such as a dinner plate topped with full cans.
3. Heat 3 Tbs of the olive oil over medium heat in a large sauté pan. Add the onion and sauté until translucent, 4 to 5 minutes. Add the garlic and celery and sauté for 5 minutes more, or until the garlic softens but does not brown. Add the anchovies and cook for 1 minute.
4. Add the tomato paste and stir to thoroughly combine. Cook for 2 minutes, or until the paste turns a deep red, almost brown, and starts to stick to the pan. Add the vinegar and sugar and stir until the mixture thickens, 3 to 4 minutes. Turn off the heat.
5. In another large sauté pan, heat the remaining 2 Tbs olive oil over high heat until smoking. Add the eggplant and carefully toss it in the oil, letting it sear before stirring. Turn the heat down to medium and cook for 8 to 10 minutes, or until the eggplant is translucent and soft.
6. Transfer the eggplant to the caponata mixture and cook over low heat for 3 minutes, until the flavors combine. Add the capers and their brine and stir to incorporate.
7. Serve warm or at room temperature accompanied by toast points or crostini.

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Image Attribution: Timolina/bigstockphoto.com

Roasted Fig and Goat Cheese

You and your partner will swoon over the delectable combination of sweet, ripe fig filled with creamy goat cheese and drizzled with tangy balsamic and honey. All natural and gluten free, perfect for a romantic appetizer or healthy snacking after a little love in the afternoon!

Ingredients

• 12 Black Mission figs, halved vertically
• 1 Tbs unsalted butter
• 3 Tbs balsamic vinegar
• 3 Tbs honey
• 2-3 ounces fresh goat cheese
• Flaky sea salt, to taste

Preparation:

1. Preheat the oven to 400 degrees F.
2. While the oven preheats, melt the butter in a small saucepan, along with the balsamic vinegar, honey, and a hefty pinch of salt. Bring to a boil, then reduce to a simmer and cook about 5 minutes, or until slightly thickened.
3. Place the figs, cut side up, in a baking dish the size of a pie pan. Top each fig half with a 1/2 tsp to 1 tsp of goat cheese. Drizzle the balsamic vinegar syrup over the figs.
4. Roast in the oven until very soft, 10 to 15 minutes.
5. Arrange on a platter and sprinkle with flaky salt.

Image Attribution: POPSUGAR Photography / Nicole Perry

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References

Vegan Avocado Chocolate Mousse

Want to satisfy your sweet tooth without adding inches to your waistline? This rich, creamy avocado mousse is about as close as you'll get to a truly healthy chocolate treat. Serves 1.

Ingredients

• 1 ripe avocado, skin and pit removed, mash slightly with a fork
• 3 1/2 Tbs unsweetened dark chocolate cocoa powder
• 3 1/2 Tbs RAW honey
• Unsweetened almond, coconut or hemp milk

Preparation:

1. Place avocado and cocoa powder in food processor. Add honey.
2. Process avocado, cocoa powder and honey for approximately 1 min, pausing to scrape the sides, or until a thick, smooth mousse forms.
3. Add milk as needed to bring to desired consistency.
4. Spoon mousse into a small bowl; top with almonds or fresh fruit.

Image Attribution: Elena Veselova/bigstockphoto.com

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References

Summer Salad with Mint

Ingredients: 

• 2 large cucumbers - halved lengthwise, seeded and sliced
• 1/3 cup red wine vinegar
• 1 tablespoon raw sugar (or stevia equivalent)
• 1 teaspoon salt
• 3 large tomatoes, seeded and coarsely chopped
• 2/3 cup coarsely chopped red onion
• 1/2 cup chopped fresh mint leaves
• 3 tablespoons olive oil
• salt and pepper to taste

In a large bowl, toss together the cucumbers, vinegar, sugar and salt. Let stand at room temperature for an hour, stirring occasionally.

Add tomatoes, onion, mint and oil to cucumbers and toss to blend. Season to taste with salt and pepper.

References

Vegan Stuffed Poblano Peppers

This easy, 9-ingredient plant-based meal is packed with flavor and delicious nutrition in every bite! Aromatic brown rice and pinto beans are embellished with onion, salsa and a simple avocado crema!

Prep time: 15 minutes; Cook time: 1 hour 15 minutes
Serves: 4
Ingredients

RICE

• 8 cups (2880 ml) water
• 1 cup (185 g) uncooked brown rice, this can be substituted with quinoa
• 1 tbsp (15 ml) grape seed oil
• 1/2 white or yellow onion, thinly sliced (55 g)
• 1/2 tsp ground cumin
• 1/4 tsp sea salt
• 1/3 cup (85 g) chunky red or green salsa, plus more for topping; a homemade salsa or pico de gallo would work here as well
• 1/4 cup (15 g) cilantro, plus more for serving

PEPPERS

• 4 poblano peppers, skin on
• 1 tsp grapeseed, olive or coconut oil

BEANS

• 1 15-ounce (425 g) can pinto beans, lightly drained (if unsalted, add additional salt)
• 1/4 tsp ground cumin
• Sea salt to taste (~ a pinch)

FOR TOPPING optional

• Creamy Avocado Cilantro Dressing (see link for recipe)
• Hot sauce
• Fresh cilantro
• Sliced avocado

Instructions

1. Add 8 cups water to a large pot and bring to a boil over high heat. Once boiling, add rice and cook for 30 minutes. Drain and return to pot off of heat, and cover for 10 minutes. Set aside.
2. In the meantime, preheat oven to high broil and place a rack at the top of your oven.
3. Lightly brush whole poblano peppers with oil. Place on a baking sheet and broil on high for 1-2 minutes on each side, or until lightly blistered (see photo).
4. Turn oven off broil and preheat to 375 degrees F.
5. Let peppers cool for a few minutes, then peel away any blistered skin and use a paring knife to cut out the stem. Also cut a slit down one side of the pepper and use your hands or a spoon to scrape out the seeds. Set aside.
6. Heat a large metal or cast iron skillet over medium heat. Once hot, add 1 Tbsp oil and onion and sauté for 4-5 minutes, or until soft and translucent.
7. Next add cooked rice, cumin, 1/4 tsp sea salt, salsa and cilantro. Stir to combine. Taste and adjust seasonings as needed.
8. In a separate small saucepan over medium heat, add pinto beans and season with cumin and sea salt to taste. Once bubbly and hot, remove from heat and set aside.
9. Place peppers in a lightly greased, large baking dish (9x13-inch is best) and scoop generous amounts of the rice filling into each pepper using a spoon. Top with beans and a bit more salsa and cover the dish with foil.
10. Bake peppers at 375 degrees F for 15 minutes, then remove foil and bake for another 10-15 minutes uncovered. The longer they bake, the more tender the peppers will become.
11. Let cool slightly before serving with desired toppings (see options above). Best when fresh, though leftovers keep in the refrigerator for 2-3 days. Reheat in the microwave or in a 350 degree F oven until warmed through.

Nutrition Information
Nutrition information is a rough estimate for 1 of 4 servings without additional toppings.
Serving size: 1 pepper without toppings Calories: 309 Fat: 5.8 g Saturated fat: 0 g Carbohydrates: 56.4 g Sugar: 3.8 g Sodium: 379 g Fiber: 7.8 g Protein: 9.8 g

Image Attribution: Dana Shultz/minimalistbaker.com
References

Kitchari: An Ayurvedic Healing Stew

Incredibly tasty and nourishing, kitchari (kichadi) is a popular Indian dish. Kitchari combines a protein-mung dhal (yellow, split mung beans)-with light and aromatic basmati rice plus a few veggies (use just 2-3 to keep the meal easily digestible). Kitchari is a rich, filling soup, a perfect meal to fill just about everyone's belly!

In Ayurvedic Medicine, kitchari is regarded for strengthening agni or 'digestive fire,' supporting metabolism, and cleansing the liver. When agni is strong, the body is better able to assimilate food, excrete waste and protect against imbalances that can lead to health problems.

Servings: 6-8
Ingredients

• 1 cup white organic basmati rice
• 1/2-1 cup yellow split mung beans
• 6 cups water (approx. amount may vary based on vegetables added)
• 2 T ghee (clarified butter) or coconut oil
• 2 tsp fennel seeds
• 1/2 T cumin seeds or powder
• 1/2 T mustard seeds
• 1 T coriander powder
• 1/2 T ground turmeric
• 2 T chopped fresh ginger
• 1 pinch asafoetida (hing)* optional
• 3 leaves of swiss chard (spinach or kale)
• 1 1/2 cups assorted vegetables of your choice (carrots, sweet potato, squash, beets)
• Sea salt, to taste
• Garnish with cilantro, basil or dill
• 1-2 T lime juice, per serving

Preparation

1. Carefully pick over mung beans to remove any stones. Rinse rice and beans several times. Set aside.
2. In a large pot, warm coconut oil over medium heat. Once oil has warmed, add whole spices (fennel, cumin and mustard seeds) until they begin to pop. Add powdered spices and cook until aromatic. Stir well, being very careful not to burn them. Add rice and beans and combine well.
3. When rice and beans begin sticking to sides of the pot, add ginger, salt and water. Cover and bring to boil. Decrease heat to simmer and allow to cook for approximately 20 min.
4. While the rice and beans are cooking, chop the vegetables and garnish. Set aside.
5. When rice and beans are cooked, add vegetables and mix well. Add more water if necessary (depending on how many vegetables you added you may need more liquid).
6. Cover and allow vegetables to cook completely (10-20 minutes)
7. Serve hot in bowls. Add lime juice and garnish to taste.

Image Attribution: Kibby Miller/sunwarrior.com

References

Dandelion Salad with Fresh Goat Cheese & Apples

Dandelion greens pack a nutritional punch. Serve them raw in this salad recipe with fresh goat cheese and apples for added flavor. If you don't have apples in season, or stored, substitute any firm fruit that's in season. You can embellish this salad with the colors of the season by sprinkling in any of our 'SuperSalad Substitutions' listed below.

Ingredients

• 2 T. cider vinegar
• 3 T. vegetable or nut oil
• 1 t. Dijon mustard
• 1 t. honey
• Salt and freshly ground black pepper, to taste
• 1 bunch dandelion greens, washed and dried, stems removed
• 1/4 lb fresh white goat cheese, crumbled
• 1/2 c. walnuts, coarsely chopped
• 1 apple, cored and chopped into 1/2-inch pieces

Instructions

• Whisk vinegar, oil, mustard, honey, salt and pepper together.
• Pour over greens and toss lightly.
• Top with goat cheese, nuts and apple.

SuperSalad Substitutions (or Add-ins)

• Baby Spinach
• Endive
• Radicchio
• Shredded Carrots
• Yellow Pepper (diced)
• Pear
• Pomegranate Perils (seeds)
• Instead of Goat Cheese, try Farmer's Cheese.

Image Attribution: Photo by Roger Doiron/www.motherearthnews.com

References

Winter Pear, Pomegranate & Spinach Salad with Hazelnut

If you're looking for the perfect starter to a romantic dinner, or simply want to treat yourself to a festive salad robust in color, crunch and flavor, then this winter salad is the one for you. Pomegranate seeds add beautiful color against the dark green and nutrient rich spinach. Not to mention, the uniquely tangy-sweet pomegranate is an excellent source of antioxidants. The juicy strips of Bartlett pear provide a sweet balance to the radicchio. The entire salad is complemented by the crunch of toasted hazelnuts and a lemon-thyme based dressing. The result is super-nutritious and super-delicious!

Ingredients

• 3/4 cup unsweetened pomegranate juice
• 1 tablespoon fresh lemon juice
• 2 teaspoons roasted hazelnut oil or extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon minced fresh thyme leaves
• 1/8 teaspoon freshly ground black pepper
• 5 ounces spinach leaves
• 3/4 cup finely shredded radicchio (from 1 head)
• 1/2 cup pomegranate seeds*
• 1/2 cup coarsely chopped toasted hazelnuts
• 1 large firm-ripe Bartlett pear

Salad Preparation

1. In a small saucepan, boil pomegranate juice until reduced to 1/4 cup, 5 to 6 minutes. Let cool. Whisk in lemon juice, oil, salt, thyme, and pepper.
2. In a salad bowl, gently mix spinach, radicchio, pomegranate seeds, and hazelnuts with dressing. Divide among 6 plates.
3. Quarter pear and core. Thinly slice crosswise, then stack slices and cut in matchsticks. Arrange pear on salads.

*Helpful Hints for Extracting Pomegranate Seeds

No Muss, No Fuss: An Easy Way to Extract Pomegranate Seeds (video)
Cut a pomegranate into chunks. Put chunks in a bowl of water, and, working underwater, use your hands to break seeds free from pith.

Image Attribution: Annabelle Breakey; Styling: Randy Mon/myrecipes.com

References

Vegetarian Lasagna

Vegetarian dishes are a great way to reduce your environmental footprint. Meat-less (and cheese-free) meals use fewer natural resources from farm-to-table.

Ingredients:

Tomato Sauce

• 24 oz. tomato sauce (fresh seeded tomatoes food processed; organic, roasted tomatoes, or your choice)
• Approx 1-2 tsp. each: Fresh (or dry) Basil, Oregano, Parsley (adjust to your taste)
• Dash of sea salt
• Dash of fresh ground pepper

Bechamel Sauce

• 5 T. Earth Balance (soy free) or 5 T. Sunflower Oil
• 1/4 c. gluten-free flour mix
• 4 c. coconut milk beverage, unsweetened (So Delicious brand or make your own)
• 2 tsp. sea salt
• 1/4 tsp. ground nutmeg
• 1/2 tsp garlic powder

Noodles: Gluten-Free Lasagna Noodles (Tinkyada noodles are awesome)

Tomato Sauce Preparation
Mix ingredients together and heat up but do not bring to a boil. The longer it sits, the more flavor the herbs release into the sauce.

Bechamel Sauce Preparation

1. Heat Earth Balance on low heat till melted (If using Sunflower Oil heat on medium for about 5 min).

• Whisk in 1/4 cup gluten-free flour mix; Immediately add 4 cups coconut milk.
• Whisk continuously over medium heat for about 20-30 minutes or until thick.
• Add sea salt, ground nutmeg and garlic.

Noodle Preparation
Preheat Oven to 350°F. Cook noodles as box instructs, rinse and lay out flat on parchment paper right away, but do this right before you put the lasagna together so noodles do not dry out.

Put the Lasagna Together

1. 9x11 baking dish
2. Place a layer of tomato sauce in baking dish, layer of noodles, spoon Bechamel sauce over noodles;
3. Drizzle some tomato sauce, layer of noodles, Bechamel, Drizzle of tomato sauce;
4. Last layer of noodles, tomato sauce and Bechamel.

Cook at 350°F for 30 minutes, allow to sit for at least 15 minutes before cutting and serving.

Healthy Add-ins:
Quartered or chopped artichoke hearts, zucchini or other squash, diced/shredded onion, spinach or just about anything you like can be added in between the layers. Can also use sheep's milk Manchego cheese if that is a tolerated food. But you don't have to use it as the Bechamel thickens up and acts like cheese.

Image Attribution: Elena Veselova/bigstockphoto.com
References

Good Old Fashioned Baked Sweet Potato

Sweet Potatoes are a perfect food not only for your holiday meals, they also make for a tasty snack or to accompany a hearty soup or salad at lunchtime.

Ingredients:

• 4 large sweet potatoes, scrubbed
• Coconut oil for brushing
• Kosher salt
• Freshly ground black pepper to taste
• Butter or Earth Balance™ to taste

Preparation Instructions

1. Heat oven to 450 degrees.
2. Brush potatoes with coconut oil and place potatoes in a glass cooking dish with lid.
3. Cover and cook in hot oven for 40 minutes or until easily pierced with a fork.
4. Remove from oven and serve hot.
5. Season with salt, pepper and butter to taste.

Image Attribution: MykhailoLukashuk/bigstockphoto.com

Egg-cellent Ways to Replace Eggs in Recipes

For those who are allergic or sensitive to eggs it can be confusing to figure out how to replace eggs in recipes.  The following list provides good substitutes, both homemade and store-bought, organized by the role of the egg in the recipe (binding, leavening, moisture).

For sweet, baked goods, try one of the following for each egg:

• 1 banana
• 1/4 c applesauce
• 1 T milled flax seed and 3 T water

Tips:
If using fruit, make sure it's compatible with the other flavors in the dessert.  It is quite difficult to replicate airy baked goods, such as angel food cake. Instead, look for a recipe with a similar taste but fewer eggs or one that has been tested by real kitchen pros.

For an egg replacer that binds, add any of the following for each egg:

• 1 T (heaping) soy powder + 2 T water
• 1 T soy milk powder + 1 T cornstarch + 2 T water
• 2 T cornstarch
• 2 T potato starch
• 2 T arrowroot powder
• 2-3 T whole wheat flour
• 2-3 T tomato paste
• 2-3 T mashed potatoes
• 2-3 T mashed sweet potatoes
• 2-3 T instant potato flakes
• 1/4 cup tofu puréed with 1 T flour

Tofu tips: While it can be a terrific substitution in "eggy dishes" (quiches or custards), tofu does not fluff up like eggs. Use plain tofu, not seasoned or baked.

For leavening, try this commercial product:

• Ener-G Egg Replacer (base of potato starch, tapioca flour)
• If you're baked goods crumble, please consult these tips from Ener-G.

Image Attribution: fotomans/bigstockphoto.com

References

Cranberry Orange Biscotti

Almost too good to be true ... vegan, gluten-free, cranberry orange biscotti are a delicious treat to enjoy with a cup of tea or your preferred after-dinner elixir. Even the kids will love them!

Ingredients:

• 1 1/4 cups blanched almond flour
• 1 T arrowroot powder
• 1/4 tsp Celtic sea salt*
• 1/4 tsp baking soda
• 1/4 cup raw honey
• 2 tsp orange zest
• 1/4 cup dried cranberries
• 1/4 cup pistachios

Instructions:

• In a food processor, combine almond flour, arrowroot powder, salt, and baking soda.
• Pulse until ingredients are well combined.
• Pulse in agave nectar and orange zest until the dough forms a ball.
• Remove dough from food processor and work in cranberries and pistachios with your hands.
• Form dough into 2 logs on a parchment-lined baking sheet.
• Bake at 350°F for 15 minutes, then remove from oven and cool for 1 hour.
• Cut the logs into 1/2-inch slices on the diagonal with a very sharp knife.
• Spread slices out on a baking sheet and bake at 300°F for 12-15 minutes.
• Remove from oven and allow to cool, set, and become crispy.

Serves: 12 baby biscotti

* Celtic Sea Salt has a stronger taste than other salts. If you find your biscotti too salty for your liking, try reducing to a little less than a 1/4 tsp.

Image Attribution: Alex9500/bigstockphoto.com

Spiced Pumpkin Bread

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

Yield: 2 loaves
Preheat oven to 350°F
Butter and flour two 9x5x3 inch loaf pans

 

Ingredients:

• 1 1/2 c. all-purpose flour (or gluten-free flour mix)
• 1 1/2 c. whole wheat flour (or gluten-free flour mix)
• 1 tsp ground cloves
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp baking powder
• 2 c. raw sugar (or raw honey)
• 1 c. sunflower oil
• 3 large eggs (room temp)
• 15 oz. (1 can) pure pumpkin
• 1 c. chopped walnuts (optional)

Directions:
Sift first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired.

Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.

Image Attribution: manyakotic/bigstockphoto.com

Immunity Boosting "Better than Chicken Soup"

This immunity-boosting soup is made with a virtual garden of powerful ingredients (in bold) that contain beneficial nutrients for your immune system:

Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.
Black pepper also has antioxidant properties.
Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.
Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 small yellow onion, chopped
• 4 cloves garlic, sliced
• 1 teaspoon ground turmeric
• 8 fresh shiitake mushrooms, stemmed and sliced
• 4 cups low-sodium mushroom, vegetable, or chicken broth
• 1 1/2 cups finely sliced kale
• 1 cup cubed butternut squash
• 2 tablespoons grated fresh ginger
• 1/8 teaspoon cayenne pepper (optional)
• 6 slices astragalus root (optional)
• 1 fresh lemon, Juice of
• 1 teaspoon miso

Instructions:

1. In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
2. Stir in turmeric and mushrooms, and cook 2 minutes more.
3. Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
4. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.

Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein

Image Attribution: minadezhda/bigstockphoto.com
References

Pink Glow Juice

The name might tickle little girls pink, but for boys, renaming this one Red Rocket Fuel is sure to get them fired up!

Ingredients:
10 medium-sized seedless oranges, segmented (suggest Cara Cara or tangelo, if available)
8 medium-sized carrots, roughly chopped
1 medium-sized beetroot, roughly chopped
15 strawberries (seasonal)
1 cup crushed ice for serving

Instructions:
Combine all the ingredients together and blend in a mixer till smooth.
Strain the juice using a strainer, add the ice, and mix well.
Place ¼ cup of ice in 4 individual glasses and pour equal quantities of the juice over it.
Serve immediately.

References

Green "Super Hero" Juice

If you are having trouble getting your kids to even look at a glass of green juice (never mind drinking it), what you call it can make all the difference in the world. A few examples: Ninja Turtle Power Juice, Green Lantern Super Juice, or use the name of any green-colored character that happens to be your child's favorite. You can also freeze juice as ice pops.

Ingredients:
5 cups spinach
1 bunch kale (~8 stalks)
6 medium carrots
2 Golden Delicious apples
1 lemon (peeled)
3 slices of golden honeydew (could substitute cantaloupe or pineapple chunks)

Instructions:
Rinse all produce, even if using organic items. Use a juicer (or Vitamix-type blender) and mix to desired consistency. Smoother tends to be more palatable for younger children and easier for digestion. Yields 42 oz.

Image Attribution: Jeni Foto/bigstockphoto.com

Brazil Nut Butter

Making freshly ground nut butters at home gives you the opportunity to enjoy these nutritious spreads without added sugar, salt, or preservatives often found in store-bought varieties.

Note: There is a 2 to 1 ratio of nuts to nut butter. To make 1 cup of nut butter, start with 2 cups of shelled nuts.

Ingredients: 

• 2 cups organic raw nuts
• Optional flavor add-ins (all to taste; opt for organic or locally sourced):
• Salt
• Stevia, honey or maple syrup
• Vanilla or almond extract
• Cocoa powder or cacao nibs*
• Puree of dried fruit or dried fruit bits* (apricot, raisin, cherry, cranberry)

*The former creates a smooth spread, the latter chunky.

Original preparation:

1. To make the nuts more digestible, soak and dehydrate the nuts to extract phytic acids (compounds that bind minerals). Before grinding, soak nuts in water and cover for 8-12 hours. Dehydrate about 10 hours.
2. To add a distinctive, warm flavor, toast the nuts before grinding. Toast nuts on a dry baking sheet at 400°F until nuts are fragrant and lightly browned, 5 to 10 minutes. Watch closely; nuts easily scorch. Nuts should be cool to the touch before grinding.

Equipment:
Food processor or high-speed blender (e.g., Vitamix).

Directions: 
Place nuts into a food processor and start blending, leaving out the optional flavor add-ins. Blend for 11-12 minutes. You may need to grind at various speeds or intervals until you reach the consistency that meets your taste preferences. The nuts will go through several stages and you'll need to keep pressing the contents into the center of the blender as you go through the process. The nuts will crumble, clump, ball, redistribute, and then finally ... the oils will release, and you'll have a nice spread.
Mix in your choice of flavor add-ins by hand. Nut butter keeps in the refrigerator for about a month.

Resources: 

• Anton Health and Nutrition. "Homemade Nut Butter." Radiant Life Company. "That's Nuts! A Complete Guide to Soaking Nuts and Seeds."

Image Attribution: Robyn Mackenzie/bigstockphoto.com

Hawaiian Popsicles

This light, refreshing treat contains all natural ingredients to help you beat the summer heat. Dairy-free, gluten-free and lightly sweetened.

Ingredients

• 13.5 ounces coconut milk
• 2 cups fresh or frozen cubed Papaya
• 1 banana

Directions
Pour ingredients into a blender and puree. Pour into popsicle molds and freeze at least 4 hours. Serve.
 

Slow-Cooker Chicken Stock Bone Broth

I recommend organic chicken for the primary ingredient for this recipe. And, whenever possible, use organic or locally sourced produce for the other ingredients.

Yields: 3 quarts, Prep time: 20 minutes, Cook time: 14 hours 30 minutes

Ingredients:
3 pounds bone-in chicken parts and gizzards
12 cups filtered water
1 tablespoon apple cider vinegar
1 yellow onion, peeled and quartered
3 large carrots, cut into large dice
4 cloves garlic, smashed
2 stalks celery with leaves
2 bay leaves
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
1 bunch fresh parsley

Preparation:

1. Place the water and chicken parts in a slow cooker and cook on high for 2 hours. Skim off any foam from the surface and remove the chicken. Shred the meat off the bones, and set the meat aside. Return the bones to the pot.
2. Reduce slow cooker to low. Add all the remaining ingredients, except the parsley, to the pot and cook on low for 12 hours or on high for 6 hours. Turn off the pot, skim the fat off the top, stir in the parsley, and cover for 30 minutes.
3. Strain the broth through a fine-mesh sieve or cheesecloth. Store in the refrigerator or freezer for later use. Scoop off any solidified fat before using.

Image Attribution: paulista/bigstock.com
Source: Danielle Walker, AgainstAllGrain.com.

Homemade Kimchi

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Ingredients:
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.

• 1 daikon radish or a few red radishes, sliced into half moons
• 2 carrots, sliced into half moons
• 2 green tomatoes or tomatillos, chopped
• 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
• 6 cloves garlic, peeled and chopped
• 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
• 3 tablespoons freshly grated ginger
• 1 tablespoon any brand Himalayan pink salt

Preparation:

1. Mix all ingredients in a large bowl. "Massage" the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.

When kimchi has fermented to your taste, store in the refrigerator.

Image Attribution: Fudio/bigstock.com