Red Velvet Waffles

Red Velvet Gluten-free Waffles

We love waffles in our house. They are a treat we use to celebrate weekends and holidays. With Valentine’s Day approaching I created this red waffle recipe as a fun way for my kids to start their day. I love all red velvet baked goods, but I work very hard to make sure that all the ingredients in my kitchen come from real foods rather than artificially produced colors made in a lab. Cue the beets!

Lucky for us, the brilliant deep red color of beets makes a beautiful food coloring. It has the added benefit of boosting the heart-healthy antioxidants in our waffles as well. The red color of beets comes from the presence of pH-sensitive betalain pigments. While you can use roasted beets or beet powder in this recipe, the raw beets give the best red color. If you use cooked or processed beets your waffle will still be delicious and nutritious, but may end up more brown in color.

These waffles are also grain-free. The mixture of almond flour and cassava flour keeps the waffles light and fluffy. Both of these ingredients can be found easily at places like Whole Foods, Thrive Market or Amazon.

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Red Velvet Waffles (Grain and Dairy Free)

Author: Erica Leazenby
Time: 20 Minutes
Makes 4 square waffles:

Ingredients:

• 1/2 cup almond flour

• 1/2 cup cassava flour

• 1 medium raw beet, peeled and quartered

• 2 eggs

• 1/4 cup maple syrup

• 1-3 Tablespoons nut milk (the amount will vary depending on the size of your eggs and beet)

• 1 Tablespoon coco powder

• 1/4 teaspoon baking powder

• Pinch pink Himalayan salt

Directions:

1. Pre-heat the waffle iron to medium-high heat per the manufacturer’s instructions. Grease the iron if needed.

2. Combine all the ingredients in a high speed blender. Blend the mixture until the batter is smooth. Add the nut milk slowly until the batter is a pourable consistency,

3. Pour the batter into the heated waffle iron using enough batter to cover the surface of the iron. Bake the waffles for several minutes or until the waffles release easily from the iron and are at desired crispness.

For extra decadence, try this vegan cream cheese frosting:

• 1/4 cup vegan cream cheese (I like Kite Hill brand.)

• 1 Tablespoon maple syrup

• 1 teaspoon vanilla

Combine all ingredients until smooth. Serve immediately.

Tips to Make Your Holiday Cookies More Healthy

My first memories in the kitchen involve making holiday cookies to share with friends and family. As a functional medicine physician and chef, I’ve learned a few tips to make my holiday baking traditions more health supportive. For me, the perfect cookie is baked with minimally-processed ingredients, yet has crispy, lightly golden edges with rich flavor and just the right amount of sweetness. Here are some easy substitutions you can do at home this holiday season to bring a bit more nutrition to your favorite cookie recipes:

• Start with the best ingredients. Of course, the quality of the finished product is only as good as the ingredients you start with. Aim to use fresh organic ingredients when possible. The holiday baking season is a great time to take inventory of the products in your pantry. Check their expiration dates and check that dried spices have not become rancid with age. Try swapping sea salt for iodized table salt and use aluminum-free baking soda. Minimize artificial ingredients that may be found in imitation extracts and food colorings.

• Replace and reduce sugar. Cookies are a treat. As a general rule, minimizing sugar in our daily routine is important for our health, but life is meant to be celebrated especially at the holidays. There are ways to cut back on sugar yet still have a tasty show-stopping cookie. Instead of icing your sugar cookies, sprinkle with nuts, orange zest, dried flowers (I love crushed rose petals), seeds or drizzle with dark chocolate. Sugar adds moisture to cookies, but you can often decrease the sugar in a recipe (up to about 25%) with little compromise. Experiment with your favorite cookie recipe. You can add in a splash of your favorite extract like vanilla, almond or lemon for a sweet confectionary flavor.

• Upgrade your egg. Using a pasture-raised egg offers a slight nutritional advantage over a conventional egg. If you wish to make vegan cookies, replace each egg with 1/4 cup unsweetened applesauce, 1/4 mashed banana or with a flax egg. Applesauce works well in cakey cookies like snickerdoodles. For chewy recipes try the flax egg. For a flax egg mix 1 tablespoon ground flaxseed with 3 tablespoons warm water for each egg (up to two in a recipe). Let the mixture sit until cool before adding to your wet ingredients.

• Add some fiber. Change up your white flour for whole-wheat pastry flour as a cup-for-cup substitution. Whole wheat flour is made from the whole grain, so it contains more fiber and minerals. Whole wheat bread flour has a high protein content and will yield a tough finished cookie. Using whole-wheat flour in place of all-purpose flour gives your cookies about four times the amount of fiber in every batch.

• Mind the gluten. Gluten sensitivity is increasingly common. Luckily there are numerous alternative baking mixes available. I love to bake with almond flour and enjoy recipes from the Sweet Laurel Cookbook. You can also make your own alternative flour mix. Here is a recipe from my culinary alma mater, The Natural Gourmet Institute: try mixing 2 cups white rice flour with 2/3 cup potato starch and 1/3 cup tapioca starch. Treat this blend like it is all-purpose flour. You can also store it in an air-tight container.

• Mind the quality of your fats. Steer clear of ingredients that contain partially hydrogenated oil (or trans fats), like margarine and vegetable shortening. If you use butter, aim to buy organic cultured butter, which contains probiotics and no antibiotics. If you have a dairy sensitivity or wish to make vegan cookies, consider swapping butter or margarine for coconut oil. For every stick (1/2 cup) of butter, use 5 tablespoons coconut oil plus 3 tablespoons coconut cream. Use this for recipes that require creaming the butter and sugar together, like sugar cookies and shortbread. 

• Chocolate is your friend. There is always a bit of trial and error when experimenting with recipes. If your cookies are good but a bit less than perfect, try dipping or drizzling them with melted chocolate. When it comes to chocolate, the darker the better. Dark chocolate is loaded with antioxidants.  

My House Sauce: Italian Salsa Verde

Italian Salsa Verde

What separates a great meal from a truly outstanding meal is an amazing sauce. It is often the finishing touch that adds balance and cohesiveness to the meal. As a chef, I want a sauce with every meal, but as a working mom sauces are rarely a weeknight reality. This sauce, however, has become my favorite go-to. It is incredibly versatile and easy enough to make on a busy night. It brings instant brightness and umami flavor to everything from roasted veggies and potatoes to chicken or beef. I’ve served this sauce at dinner parties and watched people go back for second and third helpings! This year, I served this sauce at Thanksgiving as an alternative to gravy.

From a health perspective this sauce is loaded with nutritional benefits. Parsley is rich in antioxidants and vitamin K. It’s benefits far exceed a garnish. The anchovies provide a hint of extra omega-3 fat while the olive oil gives us heart-healthy omega-9 fats.

Working mom, chef tip: This Italian Salsa Verde freezes beautifully. Make it in a large batch and freeze it in 1/4 cup increments so that you can enjoy it regularly. Simply allow the sauce to come to room temperature before using.

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Italian Salsa Verde

Author: Erica Leazenby, MD
Makes: about 2 cups
Time: 10 minutes

Ingredients:

• 1 bunch of flat-leaf parsley, roughly chopped (about 2 cups packed)

• 2/3-1 cup extra virgin olive oil

• 1/4 cup capers, drained 

• 1 tsp anchovy paste

• 1 Tbsp white wine vinegar plus more to taste

• 1 Tbsp lemon juice plus more to taste

• 2 cloves garlic, minced

• zest from 1 lemon

• Salt and freshly ground black pepper to taste

Directions:

1. Place the parsley, capers, anchovies, vinegar, lemon and garlic in a food processor. Pulse the ingredients until they are well chopped. Scrape the sides of the bowl down as needed.

2. While the blade is running, slowly add the olive oil until the desired sauce consistency is reached.

3. Taste the sauce and season as needed with salt, pepper and additional vinegar or lemon juice. Serve at room temperature. 

4. Store the sauce in an airtight container in the refrigerator for up to one week. Allow the sauce to come to room temperature before use.

Winter is Coming Fire Cider Recipe

Immune Boosting Fire Cider

Fire cider is a spicy, immune-boosting infused vinegar that has been revered for generations as a simple and effective remedy to relieve sinus congestion, ward off colds and flus, aid digestion, and increase circulation. The hot, pungent, sour, and sweet vinegar is certainly not for the faint of heart, but once embraced, quickly wins over even the most reluctant palate. Fire cider can be sipped neat on its own, mixed with other beverages, or used in cooking. It is typically used in small doses, so a batch of the recipe below would be enough to get most families through the winter season.

Fire Cider

Author: Erica Leazenby, MD (adapted from Rosemary Gladstar’s recipe in Herbal Healing for Women)

Serves: Makes about 4 cups

Time: 30 minutes, plus 30 days 

Ingredients:

• 1 cup coarsely grated peeled horseradish (about 4 ounces)

• 1 small onion, coarsely chopped

• 8 large garlic cloves, smashed

• 1/2 cup peeled and coarsely grated or chopped ginger (about 3 ounces)

• 1 tablespoon ground turmeric

• 1 teaspoon black peppercorns

• 4 rosemary sprigs

• 1 whole clove

• 1 jalapeno pepper, halved 

• 1 lemon, quartered

• 1 orange, quartered

• 4 cups unfiltered, unpasteurized apple cider vinegar

• ¼ cup (or more) honey **NOTE: the honey is added 30 days later, AFTER the mixture is filtered.

Directions:

• Place all the ingredients (except the honey) in a large airtight glass container. Add enough vinegar to ensure that the ingredients are fully submerged in the jar. 

• Place the jar in a dark corner of your kitchen or pantry. Periodically give the jar a swirl over the course of the month. 

• After 30 days, strain the vinegar through a cheesecloth lined colander or nut milk bag. Using disposable gloves, extract as much liquid from the solids as possible. 

• Add the honey to the filtered vinegar. Mix well and add additional honey to taste.

• Transfer the liquid to a few smaller clean jars for storage. 

Suggested Uses

• Salad dressings and marinades- Use this vinegar in place of apple cider vinegar or red wine vinegar in your salad dressings or marinades for a hint of heat. This would be great in chimichurri. 

• Mocktails- Add a splash of this vinegar to a mixture of your favorite fruit juice and seltzer for an instant shrub. 

• Hot tea- Add about 1 Tablespoon of fire cider to a mug of hot water, along with a squeeze of fresh lemon juice and a little honey to sweeten… like a non-alcoholic hot toddy!

Maple Fire Vinaigrette

The sweet heat flavor of this vinaigrette partners well with hearty leafy greens like kale. Try making a salad with kale, roasted butternut squash, toasted pumpkin seeds and dried cherries.

Recipe Author: Erica Leazenby, MD

Serves: Makes about 1/3 cups

Time: 5 minutes

Ingredients:

• 1 Tablespoon maple syrup

• 1 Tablespoon apple cider vinegar

• 1 Tablespoon fire cider

• 2 Tablespoon olive oil 

• Pinch of salt

• ½ teaspoon Dijon mustard

 Directions:

• Combine all ingredients in a small glass jar with a lid. Shake well until ingredients are well combined.

• Toss with your favorite greens and serve.

Boost your Immune System with Elderberry Syrup

Immune Boosting Elderberry Syrup

Elderberries are the fruit of the elderberry shrub. Like other berries, the fruit is a rich source of antioxidants and vitamin C. Elderberries taste tart, much like a cranberry, and are often made into jam, jelly, and tea. Elderberries, however, are also well known for their medicinal properties. They have long been used as an herbal remedy, and research is now supporting its effective use.

• In a 2016 study of 312 people traveling from Australia to an overseas destination (for a minimum of seven hours), scientists found that those who used elderberry extract from ten days before flying to five days after arriving at their destination had a shorter cold duration and less severe symptoms than those who took a placebo.

• In a laboratory study published in Bioscience, Biotechnology, and Biochemistry, concentrated elderberry juice helped to defend against influenza A virus infection and stimulate the body's immune response. 

• In a study published in BMC Complementary and Alternative Medicine of 60 people suffering from flu-like symptoms, scientists found that those who used elderberry extract for five days (taking 15 mL in syrup form four times daily) saw their symptoms subside four days earlier than study members assigned to a placebo.

Aside from these medicinal uses, elderberry syrup is a delicious treat. Try adding a tablespoon to sparkling water or drizzling the syrup on ice cream.

For the DIY-er and home cooks, elderberry syrup can be easily made at home. A note of caution: certain parts of the plant (such as the unripe berries, leaves, root, bark, and stems) have been found to be poisonous due to the presence of cyanogenic glycosides. Luckily, this poison is deactivated during the cooking process. Failing to adequately cook your berries may result in nausea and vomiting. 

Immune Boosting Elderberry Syrup

Author: Erica Leazenby, MD; Adapted from Franklin Institute of Wellness

100 g dried elderberries (about 1 cup)
3 cups cold distilled water
1 1/2 cup thick, liquid sweetener such as brown rice syrup or honey

Optional: 1 organic cinnamon stick, 1 tsp grated or dried ginger root or juice of 1 lemon

Carefully look over your dried berries and remove any stems that may be present. Combine the berries and water in a cold saucepot. If time permits, allow the berries to soak until they are soft, about 30–60 minutes. If using, add the cinnamon and ginger to the soaked berries. After soaking, place the saucepan over medium heat and gradually bring the contents to a boil. Once a rolling boil has been reached, reduce heat to a simmer and continue to cook for 30-45 minutes, stirring frequently. Do not cover the pot during this phase. This process cannot be shortened as it is crucial for eliminating the cyanide-like toxin in the seeds. Remove from heat and cool to room temperature.

Strain the concentrated extract and measure the liquid. It should be approximately 2 cups.  (If you have less than 2 cups, water can be added to reach 2 cups. If you have more than two cups, continue boiling the mixture down. It is crucial to have a 2-cup measurement at this state to ensure accurate dosing.) Combine with the cup and a half of honey or brown rice syrup. If using, add the juice of a fresh lemon at this time. Bring the mixture back to a boil for 10-30 minutes until it starts to thicken. Allow to cool slightly and pour into prepared bottles. Store in the refrigerator.

Dosing for flu treatment: Adults take one tablespoon (15 mL) of syrup four times daily for 3-5 days. Kids take one tablespoon (15 ml) of syrup twice daily for 3-5 days. Do not give honey containing products to children under 1 year of age.

Franklin Institute of Wellness. (2018). The Proper Way to Make Elderberry Syrup. Retrieved from https://franklininstituteofwellness.com/proper-elderberry-syrup/ on September 28, 2018.

Mediterranean Diet For Everyone

Summer Peach and Tomato Salad with Basil

There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20 years of medical practice, including 3 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.

While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, red meat and wine to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food. 

The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth. 

Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.

Keep the following in mind*:

1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.

2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.

3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.

5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.

6. Switch to whole grains. Whole grains are naturally rich in many important nutrients: they are fuller and the nuttier taste and extra fiber keep you satisfied for hours.

7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

8. Enjoy wine (optional). Alcohol, in moderation, has been associated with a reduced risk of heart disease in some research studies. For men, 1 to 2 glasses (5 ounces) of red wine at meals may be acceptable. Women should be advised to have just 1 glass of wine no more than four times a week due to the recognized association between breast cancer and increased alcohol consumption. Try low sugar, organic wines.

Use the recipes below as inspiration to get started. 

Roasted Olives with Orange and Rosemary

Mediterranean Lentil Salad

Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines. 

*https://oldwayspt.org/traditional-diets/mediterranean-diet

Happy National Kale Day!

Kale Hummus

Clients of Relish Health understand the many benefits of eating greens. Now we have a day to celebrate one of the most densely packed nutritious foods on the planet, and my personal favorite - KALE! According to NationalKaleDay.org, kale is a nutrition powerhouse, and very well could be the most dynamic healing food. 

Just one cup of raw kale…

·       contains just 33 calories.

·       provides 134% of your daily vitamin C needs.

·       provides 684% of your daily vitamin K needs.

·       provides 204% of vitamin A.

·       is an excellent source of calcium and iron.

Kale is great in salads, sautés or as chips, but it also blends well into smoothies, soups and dips. It is an incredible versatile veggie. Here is a creative take on hummus to try out on your next party or your dinner table. 

Herb and Kale Hummus

This hummus is inspired by green goddess dressing. The herbs add fantastic unexpected flavor with the added bonus of additional antioxidants. If you would like to make this dish vegan, the anchovies can be substituted for sea salt. These little fish add big flavor, umami and a source of health promoting omega-3 fatty acid.

Author: Erica Leazenby MD, Chef

Time: 15 minutes

Makes: approximately 1.5 cups

Ingredients:

1 can cooked chickpeas, drained and well rinsed

½ lemon, zest and juice

3 Tablespoon Tahini plus more to taste

1 large garlic clove

1 cup packed kale, washed, stem removed

2 scallions, washed, ends trimmed and coarsely chopped

¼ cup basil leaves

2 teaspoons Anchovies paste

salt and pepper to taste

Olive oil to desired consistency (I use approximately 3 Tablespoon)

Directions:

Add all ingredients to the machine with the exception of olive oil. Allow the machine to run until the mixture is a smooth consistency. This may take several minutes. Stop the mixing occasionally to reincorporate any hummus that is clinging to the edge of the bowl. After the mixture is starting to become smooth, drizzle the olive oil into the food processor while it is running until the desired consistency is reached.

Enjoy with veggies, whole wheat pita or gluten-free crackers.

Note: If you have plenty of time, peeling each chickpea will result in a smoother hummus.

More fun facts and trivia from NationalKaleDay.com:

• Kale might become the new state vegetable of Vermont.

• According to Green Heritage News, “Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are just a few stars on the silver screen who eat kale to not only feel better, but to maintain the sleek physiques they require for days on the set. Celebrities Katy Perry and Jessica Alba also claim a love for the leafy green vegetable.”

• There are over 50 varieties of kale.

• There is an extremely tall variety of kale called “Jersey kale” or “cow cabbage.”

• America plants more acres in Kale than Brussels Sprouts.

• Kale might have saved people from starving in the UK during World War II because it’s easy to grow and hearty.

• Lacinato Kale is known by many aliases including Cavolo nero (which means black cabbage in Italian), Tuscan Cabbage, Tuscan Kale, and dinosaur or dino kale.

• A kale plant continues to produce late into winter.

• After a frost, kale becomes sweeter.

• Kale is an amazing source of carotenoids, which are linked to one’s level of optimism.

• Kale is grown around the world.

• In Kenya, sautéed kale is called sukuma wiki and a staple of the diet.

• Colcannon is a traditional Irish dish of kale and mashed potatoes.

• Kale has been in cultivation for over 6000 years. 

Dining in the moment: Enjoying Spring Garlic Scapes

First CSA share of the season. With garlic scapes!

Choosing seasonal and local produce helps me eat the best tasting and nutritious food available. It is better for me, the farmer and the environment. This weekend I was excited to pick up my first CSA share of the season that included a mix of veggies for my family to enjoy this week.  I get mine from Blue Yonder Organic Farm at the Carmel Farmer's Market.  To my delight I found two bunches of beautiful curlicue garlic scapes in my bag.

The garlic scape is the green shoot that grows from the developing garlic bulb underground. This soft shoot pokes its head from the ground and curls in a pig-tail manner before straightening and hardening as the season progresses and the garlic bulb grows. The scape has a texture similar to asparagus and combines a mild garlic flavor with flavors of earthy grass. They are harvested for only a short time in early to mid-June. If you are eating scapes you are not only eating seasonally, but you are eating in the moment.

This is how I celebrated my bounty:

Lemony Garlic Scape Pesto

Garlic scapes can vary in their intensity of garlic flavor. If you like a pungent garlic flavor use the scape raw. If you prefer a milder, more mellow garlic flavor, blanch the scapes as described below.

Author: Erica Leazenby, MD

Yields: about 2 cups

Time: 15 minutes

Ingredients:

8-10 garlic scapes

1/3 cup walnuts

½ lemon, juice and zest

½- ¾ cup olive oil

generous pinch salt

pepper to taste

Directions:

Bring a pot of salted water to a boil. Blanch the scapes by submersing them in the boiling water for about 30 seconds. Remove the scapes and rinse with cold water to stop the cooking process.

Place the scapes, walnuts, lemon, salt and pepper in a food processor and blend for several minutes until the mixture is well minced.

Slowly drizzle in the olive oil while the food processor is running until the desired consistency is reached.

Taste and season with additional salt, pepper or lemon juice as needed.

We enjoyed ours immediately with fresh cut potatoes and grilled trout. It will also freeze well so that you can enjoy Spring flavors later in the year.

Garlic Scape Pesto

Beet Hummus for Spring

Beet Hummus

Spring is here. The longer, warmer days are inviting me to work in my garden. The hardy plants I planted in the cool, early season are nearly ready to harvest. Beets and tender greens are among my favorite early crops to enjoy. Beets come in a variety of vibrant colors that will brighten any table this time of year. In the plant world, color is associated with powerful phytonutrients that benefit our health. Beets in particular have fiber and nutrients that can help improve blood pressure, prevent cancer and fight inflammation.

Enjoy them alone, or with a drizzle of your favorite balsamic vinegar, or try them as a stunning addition in the hummus recipe below.

Beet Hummus

Hummus is an amazing nutritious and versatile dish. Chickpeas are a great source of protein and fiber while the tahini (sesame seed paste) provides calcium and other minerals. In this variation on the classic hummus, the beets add a sweet hint and pack a powerful anti-oxidant punch. I love to serve this dip with a platter of colorful vegetables.

Author: Erica Leazenby, MD

Time: 15 minutes

4-6 small roasted beets (about 1 can rinsed and well drained)

1 can cooked chickpeas, drained and rinsed*

1 lemon, zest and juice

1/4 cup Tahini plus more to taste

1 large garlic clove

1/2 tsp sea salt plus more to taste

pepper to taste

olive oil to desired consistency (I use approximately 1 Tablespoon)

1.     Roughly chop the beets and place them in the food processor.

2.    Add all remaining ingredients to the machine with the exception of the olive oil. Allow the machine to run until the mixture is a smooth consistency. This may take several minutes. Stop the mixing occasionally to reincorporate any hummus that is clinging to the edge of the bowl. After the mixture is starting to become smooth, drizzle the olive oil into the food processor while it is running until the desired consistency is reached.

3.     Enjoy with veggies, whole wheat pita or gluten-free crackers.

*If you have plenty of time, peeling each chickpea will result in a smoother hummus.

Promote Digestion and Gain Nutrients with Delicious Bitter Greens

Bitter green salad

As Americans we are sugar-addicted and bitter-phobic, but many cultures embrace bitter flavors. Europeans have a tradition of “digestive” bitters and the ideal Chinese meal always includes a bitter food on the plate. We humans have taste receptors for five flavors: sweet, salty, sour, bitter and the elusive umami.

These flavors are important and have played a role in our evolutionary development. For example, sweet flavors signify sugars and sources of easy calories. On the other hand, bitter flavors have likely helped us avoid eating toxic substances. Over time we developed tolerance to these flavors, which has allowed us to eat nutritious plants that have bitter-flavors and now they are easily found in your grocery store. The chemical compounds in these plants that are responsible for the bitter flavors have demonstrated beneficial properties, including stimulating appetite, promoting digestive enzyme production necessary for optimal nutrient absorption as well as promoting gastrointestinal motility. Many people already use bitters for this purpose in the form of a morning cup of coffee. In fact, the three most recognized bitters in the American diet include coffee, chocolate and beer.

Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium. They are also great sources of folate and fiber.  Adding bitter greens to your diet can be simple. Arugula, endive, broccoli rabe, swiss chard, dandelion greens, escarole, frisée, kale, mizuna, mustard greens, beet greens, radicchio, and watercress can all be found seasonally in the produce section of most local groceries. The more tender greens can be incorporated into your salad. For the sturdier greens, consider lightly sautéing in a small amount of olive oil with a sprinkle of salt to tame the bitter flavor and make the greens more digestible.

To introduce your palate to these flavors, try the following recipe.

Bitter Greens Salad

Of all the flavors that grace our plate, the bitter flavor is potentially the most fascinating. There is strong tradition around the world to use bitter flavors to help aid digestion, cleanse the body and build vitality. One of the best ways to introduce bitterness to your plate is to incorporate the bitter taste of nutrient dense greens into your salad. Chicory, dandelion, arugula, radicchio, endive or watercress are wonderfully complex tasting greens that are easily found in groceries and farmers’ markets. Slowly increase their proportion to sweeter tasting lettuces in your salad to build up your tolerance.

Author: Erica Leazenby, MD

Serves: 4-6

Time: 10-15 minutes

Ingredients:

2 tablespoons apple cider vinegar

1 teaspoon Dijon mustard

1 teaspoon honey or maple syrup

2 tablespoons olive oil

1/8 teaspoon salt

pepper to taste

6 cups mixed greens like romaine lettuce, endive, radicchio, watercress

Optional add-ins: a thinly sliced apple, fennel or radish

 Directions:

·      Combine vinegar, mustard, honey in a small bowl. Add oils and whisk until well blended. Season vinaigrette to taste with salt and pepper.

·      Combine greens and any additional toppings in a large bowl and drizzle with dressing. Toss to coat. Serve immediately.

 Notes:

Tart, yet sweet apples, like pink ladies or gala apples work well in this recipe. When possible use raw, unpasteurized apple cider vinegar like Braggs brand. 

Got Almond Milk?

If you have taken a trip to the dairy aisle lately you are probably aware of the vast array of dairy-alternative milks on the market these days. For a variety of reasons, minimizing dairy can benefit your health. Luckily, there are a number of delicious non-dairy drink options on the market that allow you to serve your health without sacrificing flavor. However, you don't have to settle for the options in the store. Nut milks are incredibly simple for anyone to make, especially almond milk. Once you’ve tasted the difference by making it yourself, it is easy to find those five minutes required to make the milk regularly. This recipe is creamy and mild in flavor and is a great substitute for cow’s milk in coffee, cereal, or baking.  It's a staple in my family's refrigerator.

Almond milk

Yield: appx. 1 qt

Time: 5-10 minutes active

1 cup raw almonds

3 ½ cups water plus more for soaking

pinch of sea salt

1. Place almonds in a bowl and fill with water to cover. Soak the almonds for 4-6 hours.

2. Rinse the almonds well and place in a high speed blender with 3 ½ cups of fresh, preferably filtered water. Add a pinch of sea salt.

3. Blend the mixture for 30-60 seconds until the mixture is puréed.

4. Filter the almond mixture through a fine mesh sieve, cheese cloth or nut bag.

5. Store in an air-tight, glass container in the refrigerator.

Notes:

• Consume within 3-4 days

• If you are short on time, pour boiling water over your almonds and let them sit for 30 minutes before blending. The almonds are very forgiving. I will often let them soak for up to 24 hours.

• Optional: To make vanilla sweetened almond milk, add 2 pitted dates and a ¼ of vanilla extract to the blender during mixture.

• I find that using a nut bag to be the easiest way to filter the almond puree.

• Save the pulp! The added bonus of making your own almond milk is that you can enjoy the entire nut. The pulp still contains fiber and nutrients and can be added to smoothies, cookies, oatmeal, breads and countless other options.

Additional articles about dairy:

Milk and Health: Research from the New England Journal of Medicine

Think you know dairy?

How to Replace Butter When Baking

Homemade Coconut Yogurt

What’s on the table this week? Kale

Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases.  This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy. 

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Nuts for Kale Salad

Kale Salad

Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste

Directions:

Combine all ingredients in a large bowl and toss well to mix and soften the kale.

Note:

While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.