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Healthy Eating
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Written by Courtney Coleman
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In a large cast iron frying pan or wok with a fitting lid, place 2 Tbsp ghee, butter or coconut oil over med heat and spread evenly in the pan.
Immediately add 2 cups any sweet winter roots like yam & parsnip (diced into ½ inch cubes), 1/2 cup filtered water, 1 Tbsp ground ginger and 1 tsp ground coriander.
Stir well so spices spread evenly over the veggies.
After cooking for 2 minutes, stir and layer 1 bunch chopped, dark kale or collard greens (the darker the greens, the more minerals they have!) on top, then sprinkle in 1 tsp dill, tarragon, or rosemary (or all three!) on top of the greens.
Cover with lid, and after 1 minute, remove lid and stir again.
Turn off heat as soon as all the kale or collards are wet looking and slightly wilted.
Then add 3 Tbsp Nama, San-J, or Eden brand shoyu or tamari soy sauce, and the juice of one ripe lemon evenly to everything.
Stir again & enjoy! |
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Healthy Eating
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Written by Courtney Coleman
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(awesome alternative to candied yams):
Rub a glass casserole baking dish with butter, ghee or coconut oil and set aside.
Place 1 cup water, 5 Tbsp butter, ghee or coconut oil and bite-size pieces of 2 large yams (any variety: Garnet, Jewel, Hana or Okinawa/Japanese) and 2 large portabella mushrooms into a large stainless steel pan over low heat.
When water heats and butter/oil melts, sprinkle in 1 Tbsp each ground coriander and ginger, and ½ tsp nutmeg (OR 2 Tbsp pumpkin pie spice!) and 4 Tbsp Ohsawa or Eden brand nama shoyu or tamari soy sauce.
Turn off heat & stir well until all the yams and mushrooms are coated with the lovely sauce you’ve just created.
Lay yams and mushrooms and all the lovely sauce into the casserole dish and bake uncovered for 1 hr at 350 degrees.
This dish is Super Decadent and holds it’s own on any fall or winter dinner table as a main dish. Enjoy! |
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Healthy Eating
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Written by Courtney Coleman
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(rich & satisfying, building & warming ingredients for winter)
Vegetables: yam & burdock, yellow onion, green beans & kale
3 T. ghee, butter or coconut oil
1 T. yellow curry powder
3-4 T. shoyu or tamari sauce
1 T. Minced fresh rosemary and/or marjoram & dill
12 eggs
1 c. raw cheese, grated (cheddar or jack are best)
Optional: 1 lb diced, cooked chicken OR 1 can sardines, drained and flaked apart
1/2 c. drained sun-dried tomatoes
Sauté dense, root vegetables & onion in ghee or coconut oil in a large skillet with curry powder and 1 cup water for 2 minutes, stirring every 30 seconds. Add less-dense veggies (green beans, broccoli, asparagus, etc.) and stir, then saute for another minute.
Next add dark leafy greens (kale), cover the skillet and let saute another minute. Uncover skillet and stir greens into bottom of pan until they’re all slightly wilted and wet looking.
Turn off the heat & add shoyu or tamari soy sauce and herbs.
Remove from heat and mix in cheese,optional meat, and sun-dried tomatoes.
Whisk the dozen eggs in large bowl on the side and and then stir into skillet mixture.
Pour into buttered 9 x 13” casserole dish and bake uncovered for 45 minutes at 350 degrees.
Lemon juice squeezed over each serving tastes fantastic (especially if you use sardines!). |
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Healthy Eating
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Written by Courtney Coleman
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This is an amazing alternative to wheat pizza crust, and so much more nutrient-dense.
Set your oven to 400 degrees.
Rub a cookie sheet with 1 Tbsp ghee, coconut, grapeseed or avocado oil & set aside.
Okay. 2 cups of amaranth flour (preferably fresh ground amaranth - a coffee grinder works great for this!), will make one small-med sized pizza, so for every 2 cups amaranth flour, use: 1/4 cup water, 1 egg, 3 Tbsp ghee, coconut, grapeseed or avocado oil, and ½ tsp whole sea salt.
As you mix, the consistency should be tough and thick, like cookie dough - there should be just enough moisture that you have to keep mixing for a couple of minutes to get all the loose flour to stick together into one mass.
Next just dump the mass onto the cookie sheet and press flat into any shape you like with your hands so that the dough lies ½” thick evenly. You’ll want to pre-bake this crust at 400 degrees for 7 minutes, then take it out to cool a bit & top with whatever your little heart desires.
Then bake again for 13 more minutes.
Here’s some great topping ideas if I do say so myself:
vegan > spread a few Tbsp sesame tahini on first, then spread fresh pesto sauce over the tahini and top with artichoke hearts, mushrooms, olives, spinach, onion, olives, pine nuts, etc.
vegetarian > tomato paste or pesto with veggies and Valbreso brand sheep’s milk feta & walnuts
the rest of us > tomato paste, tomato sauce or pesto with carmelized onions, veggies like zucchini and thinly sliced fennel bulb, sun dried tomatoes, and Bella Olaho brand smoked sardines or pre-cooked pieces of Smart Chicken.
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