Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette

When it comes to nutrient density and healing potential, it is hard to beat leafy greens and cruciferous vegetables. Just a one-cup serving of Brussels sprouts will meet your daily requirement for vitamin C and vitamin K while also providing plenty of folate, potassium, B vitamins, manganese and loads of other nutrients. Cruciferous vegetables also have been documented to help fight cancer and heart disease.

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Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette

Author: Erica Leazenby
Serves: 6 1-cup portions
Time: 15 minutes

Ingredients:

1 lb fresh Brussel sprouts, tough end trimmed
1/2 cup roasted, salted almonds, roughly chopped (smoked almonds add great flavor)
1 small shallot, thinly sliced
Optional: dried cranberries or pomegranate areoles

Dressing:

Juice and zest of one lemon
Olive oil (equal amount to lemon juice)
2 tsp honey
1⁄2 tsp Dijon mustard
1⁄4 tsp salt
Pepper to taste

Directions:

1. In a small bowl, whisk the lemon juice, lemon zest, olive oil, honey, mustard, salt and pepper together. Set aside.

2. Using the slicing blade of a food processor or a mandolin, carefully slice the Brussel sprouts and shallot.

3. Toss the the Brussel sprouts with enough of the dressing to coat the greens well. Garnish with the almonds and serve.

Dutch Baby Pancake

Dutch Baby

Dutch baby with lemon and powdered sugar

Dutch baby with sautéed granny smith apples

When I was a little girl, I would go visit my Grandmother during the holidays. She would take my siblings and I to a restaurant in the Chicagoland area that specialized in Dutch babies, also called German pancakes. These delicacies are pure nostalgia for me. Dutch babies are large puffy pancakes that are a bit like popovers or soufflés. The pancake is made from simple ingredients but look very impressive and festive on the table. Dutch babies are traditionally (at least in my memories) served with lemon and powdered sugar but can be served with other fruit or savory toppings. It has taken me some testing in the kitchen, but I have been able to convert my memories of this treat into a gluten-free and dairy-free version that is perfect for breakfasts and brunches for my family. Sometimes I’ll expand the recipe and add a dollop of sautéed apples in the skillet just after I add the batter. Enjoy!

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Dutch Baby Pancake

Author: Erica Leazenby, MD
Serves: 1-2 
Time: 20 minutes

Ingredients:

• ¼ cup almond flour*

• ¼ cup arrowroot flour*

• 2 tablespoons sugar (or monk fruit)

• ½ teaspoon sea salt

• 3 large eggs

• ¾ cup non-dairy, unsweetened milk (I like cashew milk.)

• ½ teaspoon vanilla

• 3 Tablespoons vegan butter (I like Mikoyo cultured coconut vegan butter.) 

Directions:

1. Place a 10-inch cast iron skillet in the middle of the oven. Preheat the oven and the skillet to 425 degrees.

2. Puree the eggs in a blender on high until they are pale and frothy. Add the almond flour, arrowroot flour, salt, sugar, milk and vanilla to the blender. Puree again until the batter is smooth. 

3. Place the butter in the hot skillet in the oven. Gently swirl the butter around the pan until it is all melted, and the bottom of the pan is evenly coated. Immediately add the batter to the center of the skillet and close the oven.

4. Bake the mixture until the batter is puffed and golden brown, about 16-19 minutes. The edges may be crisp. 

5. Serve with lemon and powdered sugar or your favorite fruit. 

*The gluten protein in wheat provides an elastic-like quality to regular flour. I have experimented with a number of gluten-free flours for Dutch babies. No gluten-free flour can exactly replicate the “puff” of regular flour; however I have had the best success with a combination of almond flour and arrowroot flour or a gluten-free 1-for-1 flour replacement. 

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.) 

Toasted Marzipan

I first tasted marzipan while traveling in Toledo, Spain. I purchased a box from a gift shop at a convent, whose nuns have been making treats for centuries. To me the candy tasted heaven sent. I’ve had a love affair with it ever since.  Their bite-sized shape makes them perfect to have a couple (or a few) with coffee or tea. I enjoy making them around this time of year as the nuns originally created them to be a Christmas treat. Luckily, marzipan is very easy to make and is naturally a gluten-free and dairy-free treat.

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Toasted Marzipan

Author: Erica Leazenby, MD
Servings: 48 bite size pieces
Total time: 30 minutes

Ingredients:

• 2 cups almond meal

• 1 cup cane sugar, puréed to form powdered sugar*

• 1 large egg, white and yoke separated

• 1/2 teaspoon almond extract

Directions:

1. Puree the sugar in a blender until it is the consistency of powdered sugar. This will help the sugar incorporate into your dough and prevent the candies from having a gritty consistency.

2. Combine the almond meal, sugar, egg white and extract in a mixing bowl. Stir the ingredients until they start to form a dry dough. Use your hands to finish kneading the ingredients into a firm ball. The warmth of your hands helps the dough come together.

3. The dough will be the texture and consistency of a firm playdough. This is where the fun begins. Form the dough into bite size shapes of your choice. I like to use silicone flower molds, but simple ovals or small logs decorated with lines from a knife, fork or toothpick also look nice. Be sure to press the dough firmly in the mold if using. Once formed, turn the dough out of the mold and set the formed pieces on a cookie sheet and set aside.

4. Once all the dough has been formed into shapes, prepare an egg wash. Add a splash of water (1-2 tsp) to the reserved yoke. Beat it well until it is a thin consistency. 

5. Preheat the broiler of your oven. (I use the low broiler setting on my oven. If your oven only has one setting I recommend using the middle shelf of your oven for toasting rather than the upper shelf.)

6. While the oven is heating, use a pastry brush to apply a thin coat of egg wash to each candy. 

7. After brushing each candy, place the baking sheet on the top shelf of the oven and leave your oven light on. Toast the candies for 30-60 seconds or until the tops are golden brown. DO NOT leave your candies unattended. They burn very quickly. 

8. Allow to cool and enjoy.

*You can use alternate types of dried sugar like coconut or demerara, but the marzipan will be darker in color. This is one of the few times I use white sugar in my kitchen. Regular powdered sugar can be used, however commercially available powdered sugar contains corn starch and should be avoided if you are trying to avoid corn or grains.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Pantry Staple Tortilla Soup

This soup is a favorite in my house. Not only is it a kid pleaser, but it is easy on the chef. All the ingredients can be stored in the freezer or the pantry making it a go-to when the last grocery trip is a distant memory. Serve it with plenty of guacamole for a hearty and satisfying meal.

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Tortilla Soup

Author: Erica Leazenby, MD
Serves: 6
Time: 20 minutes

Ingredients:

• 1-2 Tablespoons olive oil

• 1 package organic frozen fajitas mix (onions and mixed bell peppers)

• 1 16-ounce organic jarred salsa (mild, medium or hot to fit your taste.)

• 3-4 cups organic stock (veggie or chicken)

• 1 1/2 tsp cumin

• 1 can organic back beans, rinsed and drained

• 1 tsp salt or to taste (use less if your stock contains sodium)

• Pepper to taste

• 1 small package frozen organic sweet corn

• Optional additional ingredients: cooked chicken, cilantro, lime, cheese, tortillas and avocado/guacamole

Directions:

1. Place 1-2 Tablespoons of olive oil in the bottom of a soup pot. Add the onion and pepper mix and gently sauté the veggies over medium heat until the peppers are soft and the onions are translucent.

2. Add the salsa and simmer the mixture for a few minutes until it is fragrant.

3. Add the stock, cumin, beans, salt and pepper. Simmer the mixture for an additional 10-15 minutes to allow the flavors to come together.

4. Add the corn just before serving. Adjust the salt and pepper to taste.

5. Serve the soup with organic tortilla chips (or grain-free cassava chips), a dollop of guacamole and sprinkle of cilantro. Enjoy!

Moroccan Lentil Soup

The warm and cozy spices of this dish take comfort food to a new level. This soup, also known as harira, has many variations across the Middle East and is a staple to break the fast of many religious traditions. It has the added benefit of several anti-inflammatory ingredients, including turmeric and ginger.

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Moroccan Lentil Soup

Author: Erica Leazenby, MD
Servings: 6
Time: about 1 hour (15 minutes active time) 

Ingredients:

1-2 Tablespoon olive oil, divided
8 oz pastured, boneless, skinless chicken or lamb, cubed (optional)
1 yellow onion, chopped (about 1 cup)
2 stalks celery, chopped (about ½ cup)
2 carrots, chopped (about ½ cup)
1 teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cumin
5-6 grinds of pepper to taste
1 14.5 oz can diced organic tomatoes 
1 1/2 teaspoon sea salt plus more to taste
1 can chickpeas, drained and rinsed
6 cups stock (vegetable or chicken)
½ cup dried green lentils, rinsed
¼ cup long-grain brown rice
2-3 large handfuls of fresh spinach
¼ cup cilantro, chopped
¼ cup parsley, chopped
1 lemon, cut into wedges (optional) 

Directions:  

1. Heat oil in a large stock pot. (If using chicken, add the meat to the pot and season with salt and pepper. Once all sides are browned, remove the chicken from the pot and set aside.) Add a small amount of additional oil to the pot if needed and add onions, carrots and celery. Sauté the veggies until they soften. 

2. Add the turmeric, cinnamon, ginger and cumin to the veggies and stir constantly for 1 minute. Toasting the spices enhances their flavor, but use care to not burn them.

3. Add the salt and tomatoes with their juice. Stir and cook until fragrant, 2-3 minutes. 

4. Add in the chickpeas, stock, lentils and rice. (If using chicken, return it to the pot with any accumulated juices.) Bring to a boil. Reduce heat and simmer covered for 40-45 minutes or until the lentils and rice are soft. 

5. Just before serving, add in the spinach and herbs.  Stir until the greens are wilted.

6. Garnish with the juice of a lemon wedge and additional herbs. 

MEDITERRANEAN DIET FOR EVERYONE

MEDITERRANEAN LENTIL SALAD

CLASSIC TOMATO BASIL SOUP

Chicken Marbella

I have vegetarian/pescatarian tendencies, so it is uncommon for chicken to get my attention in the kitchen. This recipe, however, has it all. The briny olives and capers combined with the sweet prunes to create an edgy, sophisticated dish that is over-the-top delicious. The garlic and oregano add a healthy dose of antioxidants and prebiotic fiber. Chicken marbella was made famous by The Silver Palate Shop that opened on Manhattan's Upper West Side in the 1980’s. Their namesake cookbook included its original recipe. The recipe transformed ordinary pantry ingredients into an easy, elegant dish fit for a weekend dinner party or simply a week-night meal. Its elegance and ease made it a classic staple dish of house parties in the 1980’s. I discovered the recipe when I attended culinary school in Manhattan several years ago. I think it is time to make this throwback recipe a modern staple. It is truly a classic for good reason. The chicken marinade can be prepared a day or two in advance and the cooked chicken is great warm or cold… a hostess’s dream. I pair the recipe with roasted fingerling potatoes, broccoli or green beans and a simple side salad for a complete meal. 

I’ve included the link to the original recipe, but I’ve made modifications to reduce the amount of sugar. I’ve also scaled down the recipe for the amount of chicken I use to feed my family of 4. 

Enjoy.  

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Chicken Marbella

Author: Adapted from The Silver Palate Cookbook
Serves: 4-6
Time: Hands-on time 15 minute, marinade overnight, 45-60 minutes cook time

Ingredeints:

1/4 cup olive oil
1/4  cup red wine vinegar
1/2 cup pitted prunes (or 3-4 prunes per person)
1/4 cup pitted Spanish green olives ( or 3-4 olives per person)
1/4 cup capers, with a bit of juice
3 bay leaves
1/2 head of garlic, peeled and minced
2 Tablespoons dried oregano
1 teaspoons salt
1/8 teaspoon freshly ground pepper (3-5 turns from a grinder)
1 whole pasture-raised chicken, 3 to 4 pounds, quartered or 6 skin-on, chicken thighs
1/2 cup dry white wine
2 Tablespoons coconut sugar (the original recipe calls for 1/2 cup brown sugar)
1 tablespoons finely chopped flat-leaf parsley to garnish (optional)

Directions:

1. In a large sealable container combine the olive oil, vinegar, prunes, olives, capers, bay leaves, garlic, oregano, salt and pepper. Add the chicken pieces and turn to coat. Seal the container and refrigerate the mixture overnight or up to 1-2 days.

2. Preheat the oven to 350 degrees. Arrange the chicken in a single layer in a shallow roasting pan; spoon the marinade over the chicken evenly. Pour in the wine and sprinkle the chicken with the sugar.

3. Bake the chicken until the meat is 165 degrees at the center or juice when pricked with a fork is clear. This may take 40 to 60 minutes depending on the size of the chicken pieces. Baste the chicken two or three times with the pan juices once the chicken begins to brown. Do your best to leave the sugar on the chicken. This will help create beautiful browning. Tent the chicken with foil if it is browning too quickly.

4. To serve, transfer the chicken to a serving platter and top with the prunes, olives and capers; keep warm.

5. Place the roasting pan over medium heat or transfer the pan contents to a small sauce pan. Bring the pan juices to a boil. Reduce the juice to about 1/2 cup. Strain the sauce and pour it over the chicken. Garnish with parsley.

HOW TO ROAST VEGGIES LIKE A PRO

Seasonal Agrodolce Sauce

I’ve felt inspired by the gorgeous fruit in the market recently. The plums, peaches and pluots have vibrant color and sweetness that I find especially appealing. “Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. I taught this recipe in a recent cooking class. It is easy to prepare yet makes a dramatic and elegant statement. The recipe captures the flavor of the fruit to make a savory accompaniment to a variety of dishes including fish like salmon or halibut, poultry, pork or even roasted veggies like squash or cauliflower.

Agrodolce

Author: Erica Leazenby, MD 
Makes: 1 cup (4 servings)
Time: 20 minutes

Ingredients:

1-2 Tablespoons olive oil, divided
½ large red onion, sliced thin (about 1 cup)
½ cup raw almonds
½ cup golden raisins
1 tsp fresh thyme
1 tsp fresh rosemary, minced
1 small orange, zest and juice
1 cup diced ripe fruit like apple, plum or cherries
1.5-2 Tbsp balsamic vinegar (more to taste as needed)
Pinch salt
Pepper to taste
Water to thin if needed

Directions:

1. Place 1-2 tsp of oil in a skillet over medium-low heat. Toast the almonds until fragrant, about 3-5 minutes. Set aside.

2. Place the remaining oil in the skillet and add the onion with a pinch of salt. Stir for 3-5 minutes until soft and caramelized. 

3. Add the raisins, fruit, herbs, orange zest and juice. Stir until the raisins are plump. 

4. Add the vinegar and simmer 2-3 additional minutes until the fruit is soft and the sauce has slightly thickened. Add in the reserved almonds. Add 1-2 tablespoons of water if the sauce becomes thicker than desired. Season to taste.

5. Serve warm or cold. 

Consider these additional pescatarian recipes:

ROASTED SALMON WITH LEMON WALNUT RELISH

GRILLED TUNA WITH ARTICHOKES

Is Bone Broth Worth The Hype?

Simmering Bone Broth

I’m coming to terms lately that I may have a bit of a hoarding problem in the kitchen. I found no less than 9 quarts of homemade organic bone broth in my freezer. I love squirreling away veggie bits (ends of carrots, leeks, asparagus and onions, squash peels) together with bones from organic chicken. All of these scraps, which are often discarded, make amazing flavored broth that adds extra nourishment in many recipes. In my opinion, broth is what separates the good chefs from the extraordinary chefs. I use this broth in all my soups and often use it as the liquid for cooking rice. 

In the world of functional medicine, we LOVE bone broth. It is often cited as a gut-healing food. I frequently recommend its use when I am helping people overcome GI symptoms. It is delicious and well-tolerated, and does seem to anecdotally help people feel better. But, the scientist in me has often wondered if this was just hype or if research has proven this true. Unfortunately, there is very little scientific data about bone broth. 

Why drink bone broth?

Bone broth is a popular wellness product. The purported health benefits include being a rich source of collagen, amino acids and minerals with anti-inflammatory properties. The nutrients are extracted from the bones through a long cooking process that sometimes includes adding acid (vinegar) to the simmering stock.

Unfortunately, there is little published research about nutrients in bone broth. Recipes for broth can vary widely adding to the challenges of creating an accurate representation of the liquid. Small studies suggest broth contains modest amounts of chromium, molybdenum, potassium, selenium and magnesium, all of which are essential for health and healing. Other studies, however, suggest that broth contains only a minimal amount of calcium, phosphorus, iron, zinc, and copper. Adding vegetables to the simmering broth does increase the minerals (and the taste) in the finished product. Of note, simmering bones for long periods of time can also extract undesired elements like lead and other heavy metals. Luckily, studies (linked below) suggest that the levels of toxic elements are low and unlikely to be of concern.

How to make your own bone broth

As evidenced by my freezer, I love to make bone broth. Regardless of the lack of scientific data, I continue to see it as a nourishing and delicious component of healthy, flavorful cooking. I feel accomplished when I turn bits of veggies and bone into food that nourishes my family and creates incredible flavor. This is the “recipe” I follow. It is very adaptable to whatever veggies scraps or bones you have on hand. Many people like to purchase beef bones or chicken feet for the sole purpose of making broth. I prefer to use what routinely comes into my kitchen. Since I use the broth in a variety of cooking dishes, I also prefer to not add vinegar to my recipe. I have success creating a rich, gelatinous broth with the recipe below.

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Homemade Chicken Bone Broth

Author: Erica Leazenby, MD 

Makes: 3 quarts stock

Time: 30 minutes hands-on time (15 minutes prep, 15 minutes packaging)

Ingredients:

• 1 onion*, halved

• 1 large carrot* (clean but it does not need to be peeled)

• 1 celery stalk* 

• 1-2 fennel stalks (optional)

• 5-10 mushroom stems (optional)

• Butternut squash peels (optional)

• 4-5 whole peppercorns

• 1 large bay leaf

• 5-10 parsley stems*

• 2 sprigs fresh thyme or ¼ tsp dried

• 1 1x4 inch piece dried kombu** (This seaweed supplies extra minerals like iodine.)

• Frame of 1-2 organic or pastured chicken or an equivalent amount of bones, preferably previously roasted

• 3 quarts filtered water

Directions:

1.     Place all ingredients in a slow cooker or pressure cooker. 

2.     Allow the ingredients to cook for 36 hours in the slow cooker on low heat or 4 hours in the pressure cooker at high pressure. 

3.     Strain the contents of the broth. Once appropriately cool, place the stock in the refrigerator overnight. The next morning skim off any undesired fat. 

4.     Pour the stock in 1-quart freezer containers. Store for future use. (I also like to freeze a portion of the broth in 1 cup increments** for convenience.)

* Or use an equivalent amount of scraps. I avoid using cabbage, broccoli, cauliflower or other similar brassica family veggies.

Never fear. If this process sounds overwhelming, studies comparing homemade verses commercially purchased bone broth did not show signifiant difference in nutritional contents.

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Culinary primer:

The term broth and stock are often used interchangeably. They are closely related. I have listed definitions below that have been provided by one of my favorite food authorities, Epicurious. What many people term bone broth should technically be called bone stock. I am not sure how bone broth became the popular term, perhaps because it has a better ring to it.

Broth is water simmered with veggies like carrots, celery and onions, aromatic herbs like parsley, bay leaf, thyme and peppercorns and may or may not include meat or bones. It is usually cooked for a short period of time before being strained and seasoned. 

Stock is water simmered with veggies and herbs and animal bones (often roasted). It may also include pieces of meat. The water is simmered for longer periods of time before being strained. The goal is to extract the collagen from the connective tissue of the bones so that the stock has a thicker, gelatinous quality. 

 References:

1. McCance RA, Sheldon W, Widdowson EM. Bone and vegetable broth. Arch Dis Child. 1934 Aug;9(52):251-8.

2. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7.

3. TIME magazine. January 2016. Science Can’t Explain Why Everyone is Drinking Bone Broth. Accessed at: http://time.com/4159156/bone-broth-health-benefits/

4. Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013 Apr;80(4):389-90.

5. Hsu DJ, Lee CW, Tsai WC, Chien YC. Essential and toxic metals in animal bone broths. Food Nutr Res. 2017 Jul 18;61(1):1347478.

6. Dr. Kara Fitzgerald Bone Broth White paper: https://gallery.mailchimp.com/36f67b141008ab16392748797/files/76dd7b45-a07a-4c41-bc8d-fd4a497e1710/2019_Bone_Broth_Report_2_.pdf?mc_cid=d7e7a163d7&mc_eid=f46483d568

7. Broth vs Stock https://www.epicurious.com/ingredients/difference-stock-broth-bone-broth-article

8. Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. Int J Sport Nutr Exerc Metab. 2019 May 1;29(3):265-272. doi: 10.1123/ijsnem.2018-0139. Epub 2018 Sep 26.

** Amazon affiliate link

Decadent German Chocolate Chia Pudding

Decadent German Chocolate Chia Pudding

I’ve had some extra time to be creative during COVID quarantine. Breakfasts have become slow family affairs which has been a fun time to experiment with new recipes. Chia pudding is a simple make-ahead option that is in our normal repertoire. This week I decided to make it more exciting with a decedent sauce made from whole, nourishing ingredients. Beyond breakfast, this recipe is delicious enough to be dessert!

Chia seeds are the edible seeds of a flowering plant in the mint family. They are rich in soluble fiber and a good source of short-chain omega-3 fatty acids, antioxidants, iron, and calcium.  When soaked, chia seeds absorb up to 12 times their weight in liquid. The soaked seeds have a gel-like texture that can work as an egg replacement in recipes or, in the case of this recipe, create a tapioca pudding-like product.

Enjoy!

Decadent German Chocolate Chia Pudding

Author: Erica Leazenby

Serves: 4

Time: 10 minute plus 1 hour chilling time

Chocolate Pudding:

• 1 cup non-dairy milk of choice (I use cashew milk, but you may try almond milk or oat milk)

• 1/2 cup full-fat coconut milk

• 1/2 cup chia seeds

• 2 Tablespoons cocoa powder

• 2 Tablespoons maple syrup (or try monk fruit syrup for zero sugar)

• 1/2 teaspoon vanilla

• Pinch of salt

Coconut Pecan Date Sauce:

• 4 large Medjool dates, pitted and soaked in warm water until soft

• 1/4 cup water

• 1/4 teaspoon vanilla

• Pinch of salt

• 2 Tablespoons pecans (Optional: toast for richer flavor)

• 2 Tablespoons unsweetened coconut flakes (Optional: toast for richer flavor)

Directions:

1. Drain the dates and place them in a food processor or blender with a 1/4 cup water, the vanilla and salt. Blend until the mixture is a smooth consistency. Stir in the the coconut and pecans by hand.

2. In a mixing bowl whisk together all the ingredients for the pudding. Pour the mixture into four containers. Top with a quarter of the coconut pecan sauce and garnish as desired with extra pecans and coconut.

3. Chill the pudding for approximately 1 hour before serving.

Calories per serving: 310, Fat: 22g, Total carbs: 28.5, Fiber 12g, Sugar 11.5, Protein 8g

References:

• https://www.medicalnewstoday.com/articles/291334#tips

Homemade Coconut Yogurt

Homemade 2-ingredient Coconut Yogurt

Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food. 

I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.

Enjoy!

Coconut Yogurt

Ingredients:

• 1 can full fat coconut milk (Choose a brand without fillers or stabilizers in a BPA-free can.)

• 1 probiotic capsule containing lactobacillus OR ¼ cup of a prior batch of yogurt (store bought or homemade)

• 1 sterilized glass jar (I use a Ball jar that I first run through the dishwasher to sterilize.)

Directions:

1. Add the coconut milk and probiotic (or yogurt) to the clean glass jar. Stir to combine.

2. Loosely cover the jar with the lid and place the jar in the oven near the oven light. 

3. Turn on the oven light and let the jar sit overnight, but do not turn the oven on. The very low heat from the lamp is all that is necessary.

4. In the morning stir the coconut yogurt as separation is natural. Place the yogurt in the refrigerator to firm. Stir again just before using. 

Notes:

• Be sure to start with clean utensils and hands. 

• Choose a probiotic that includes lactobacillus somewhere in the range of 10-50 billion CFU. You do not want it to contain prebiotics. I use whatever I have on hand, but these are examples: Flora Advanced Adult Formula, Renew life Ultra Flora, Jarrow probiotic.

• The yogurt should have a sweet tangy smell. If it smells off or you see colored bacteria or mold on the surface, then discard it. 

• Low fat coconut can be used, however the consistency will be thin and pourable like kefir.

Check out these additional probiotic foods.

Should you be taking a probiotic?

(This blog post is not sponsored by any manufacturer. However, Relish Health may receive a commission on purchases made through an Amazon link.)

Dairy Free, Egg free Indulgent Eggnog

Dairy-free eggnog... it’s that time of year when one of my favorite drinks is available. While you can certainly add bourbon or rum, and enjoy this classic drink by the fire; my preference is to enjoy it without the alcohol. It can be an afternoon treat, a dessert, or sometimes I add a splash in my morning coffee. Whenever I see dairy-free eggnog at my grocery I indulge because that limited time label means “buy now because you won’t see it again this season.” Last year I bought a carton before Thanksgiving and never saw it at the grocery again.  In case you missed the eggnog already, I have an easy recipe below to put on repeat for the season. 

Vegan Eggnog

• 1 13.5 oz can full-fat or lite coconut milk

• 13.5 oz unsweetened nut milk (I like cashew)

• 3 Tablespoons maple syrup or monk fruit sweetener

• 2 teaspoons vanilla

• 1 teaspoon ground nutmeg

• 1/4 teaspoon ground cinnamon

• Pinch of salt

• Bourbon or rum (optional)

Blend until smooth. Chill and enjoy

Dairy-free Eggnog

Additional information about reducing dairy in the diet:

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

Think you know diary?

Homemade Almond Milk Recipe

How to Replace Butter When Baking

Homemade Coconut Yogurt

How to replace butter when baking

How to replace butter when baking

Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet. 

Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success. 

Tip 1: Determine the role of butter in the recipe. Butter is comprised of 80% fat and 20% water. When used in baking, the fat provides a softer texture and rich mouth feel while the water provides steam that can help create rise and volume. Butter also has a distinct flavor and the ability to brown. In recipes like quick breads or muffins, butter can often be substituted with bananas, applesauce or pumpkin purees to provide moisture. In recipes where a light, flaky or crisp texture is desired; the fat in the recipe must be substituted in order to produce a similar finished product. 

Tip 2: Choose a liquid or a solid fat for substitution. Liquid fats like olive oil and avocado oil can make lovely substitutes in some baked products, especially recipes that call for melted butter. Liquid fats cannot be creamed with sugar to aerate a batter, so they are best to use in products that are moist and dense, like quick breads. Solid fats, however, can be creamed with sugar or rubbed into flour to trap air and provide lift for light, fluffy cakes and flaky crusts. Coconut oil is a plant-based fat that is solid at room temperature, so it behaves similar to butter when baking. One caveat is that butter melts at 90°F while coconut oil melts at 76°F. Coconut oil can easily melt in a warm kitchen thereby losing its ability to aerate your baked products. Chilling the oil in the refrigerator and taking care to not overwork the batter/dough can mitigate this difference. 

Tip 3: Adjust the quantity of fat. Unlike butter, coconut oil and liquid fats are 100% fat with no water content. Baked goods can feel heavy and greasy if oil is substituted 1-to-1 for butter. When substituting coconut oil for butter reduce the quantity used by 20-25%. 

 Tip 4: Add flavor. Olive oil, avocado oil and coconut oil each have their own subtle flavor profiles. Adding vanilla, citrus zest, cinnamon, herbs or an extra pinch of salt can enhance the flavor of the product and make up for the loss of butter flavor. 

Converting recipes is a science and often requires trial and error. Don’t be afraid to experiment. I’ve had my fair share of less than perfect baked goods, but they usually always taste great. Through experimentation you will find the perfect replacement to get the light and fluffy or crispy texture you are after.

Additional information about reducing dairy in the diet:

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

Think you know diary?

Homemade Almond Milk Recipe

Dairy Free, Egg Free Indulgent Eggnog

Homemade Coconut Yogurt

Chocolate Strawberry Granola

Chocolate Strawberry Granola

This granola is a major favorite of my kids. The dried strawberries add a colorful, sweet punch they love. (No colored marshmallows needed!). This recipe is a just-sweet-enough treat to enjoy with the yogurt or the milk of your choice or just as a snack.

I purchase the dried strawberries in the snack section of my grocery but they are also available online. Monk fruit sweetener helps keep the sugar content of this recipe low. It can be purchased at health food stores or online.

Author: Erica Leazenby

Time: 45 minutes

Servings: 16 (1/3cup portions)

Ingredients:

• 3 cups gluten free old fashioned oats

• 1 cup pecan pieces

• ½ cup sliced almonds 

• ½ cup slivered almonds

• ¼ cup coconut oil, melted

• ¼ cup liquid monk fruit sweetener

• ¼ cup maple syrup

• 2 Tablespoons cocoa powder

• 1 Tablespoon chia seeds

• 1 Tablespoon vanilla

• 1 pinch sea salt

• ½ ounce freeze-dried strawberries

• Optional: 2 Tablespoons dark chocolate chips (70% or higher)

Directions:

1. Preheat the oven to 325 degrees.

2. Combine the oats, nuts and seeds in a mixing bowl. 

3. Combine the oil, monk fruit, maple syrup, cocoa powder, vanilla and salt in a large measuring cup or bowl. Mix well. Pour the mixture over the oat mix and stir well so that all the oats are well coated with the liquid. 

4. Spread the mixture onto one large, or two smaller, lined baking sheets in a thin layer. Toast the granola for approximately 40 minutes stirring every 10-15 minutes. Remove the granola from the oven when the mixture is golden in color and evenly browned throughout the mixture. 

5. Sprinkle the granola with the dark chocolate if using and let cool. Once the granola is room temperature sprinkle with the strawberries. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Looking for other granola flavors? Check out this recipe for The Ultimate Nut Lovers Granola

(This blog post is not sponsored by any manufacturer. However, Relish Health may receive a commission on purchases made through an Amazon link.)

Roasted Vegetable Tagine with Apricot Chutney and Chermoula

Roasted Vegetable Tagine with Apricot Chutney and Chermoula

Diet trends come and go, but having a diet rich in vegetables has always been recognized for its ability to promote health. Getting a variety of vegetables in your diet each day should be a priority for everyone.

While veggies are great boiled, steamed or raw, my favorite way to eat veggies is roasted. Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor.

This recipe involves two sauces that add dramatic flavor to the veggies. They are easy to make and definitely worth the time investment. Each recipe makes a large quantity that can be frozen in portions for future use to make quick gourmet quality dinners with minimal time and effort.

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Roasted Vegetable Tagine with Apricot Chutney and Chermoula

A tagine is a North African stew that is named after the clay pot in which it is typically prepared. The chutney and chermoula in this tagine add dramatic sweet, tart and spicy flavor to the caramelized vegetables.

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Serves: 6
Time: 45 minutes

 Ingredients:

• 6 cups prepared brown rice, quinoa or couscous

• 9-12 cups of assorted raw vegetables,* chopped in large bite size pieces

• Apricot Chutney 

• Chermoula

• Optional: Feta, Northern or garbanzo beans, chicken or lamb**

Directions:

1. Preheat oven to 425 degrees.

2. Toss each veggie with a small amount of olive oil and season generously with salt and pepper. Arrange the veggies in a single layer on one or two large sheet pans. Keep the veggies in individual groups rather than mixed. This will allow you to easily remove veggies that finish roasting before others. 

3. Roast the veggies for 25-40 minutes or until the veggies are fork tender and slightly charred. Flip veggies once while roasting. 

4. While the veggies are roasting make the chutney and chermoula.

5.  To serve, place the roasted veggies on a bed of rice. Drizzle with 1-2 tablespoons of chermoula and a spoonful of chutney. Enjoy. 

* Use your favorite veggies. Broccoli and cauliflower florets, broccolini, carrots, parsnips, pearl onions, green beans and button mushrooms all work well. Plan on 1.5-2 cups of raw veggies per person if serving the dish as a main course. 

** Adding Northern beans, garbanzo beans, lamb or chicken will make this a complete meal. 

Check out these addition tips for perfect roasted veggies.

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Apricot Chutney

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 3 cups
Time: 15 minutes

Ingredients:

• 2 cups dried apricots (about 6 ounces)

• ½ red onion

• 2 medium garlic cloves

• 1 packed cup cilantro, leaves and tender stems (about ½ bunch)

• ½ cup coconut or brown sugar

• 1 ½ cup red wine vinegar

• ½ teaspoon salt

• Fresh ground pepper to taste

Directions:

1. Place the apricots in a food processor and pulse until the fruit is small pieces. 

2. Add the onion, garlic and cilantro to the processor with the dried fruit. Run the machine until all ingredients are finely chopped. 

3. Place the fruit and onion mixture in a sauce pan with the sugar and vinegar. Bring the mixture to a simmer and cook for about 10 minutes until the sugar is dissolved and the onions are soft. Season with salt and pepper.

Notes:

• This mixture keeps for months in the freezer. Portion the mixture in ½ cup servings for easy use in the future. Gently warm before serving.

• It your apricots are particularly tart add an additional tablespoon of sugar. 

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Chermoula

Chermoula is a marinade or relish commonly served in North African cooking. It traditionally includes herbs and many spices to flavor fish, seafood, meats and veggies. 

Author: Erica Leazenby, MD; Adapted from Late Harvest Kitchen
Makes 2 cups
Time: 10 minutes

Ingredients:

• ½ teaspoon ginger powder

• ½ teaspoon chili powder

• ½ teaspoon cumin

• ½ teaspoon coriander

• ¼ teaspoon cayenne pepper

• ¼ teaspoon nutmeg

• 1 squirt sriracha

• 1-1¼ cup neutral olive oil

• 1 large shallot 

• 2 medium cloves garlic

• 2 packed cups parsley, leaves and tender stems (about 1 bunch)

• 1 packed cup cilantro, leaves and tender stems (about ½ bunch)

• 2 Tablespoon sugar or honey

• 1 teaspoon turmeric

• 1 teaspoon paprika

Directions:

1. Place all the ingredients in a food processor with the exception of the olive oil. Run the machine until the mixture is finely chopped. 

2. While the machine is running, slowly add the olive oil until the mixture is the consistency of a sauce that can be drizzled on the veggies. 

3. Adjust seasoning and spices to taste. 

Note:

•  This mixture keeps well in the freezer. Portion the mixture in ¼- ½ cup servings for easy use in the future. Bring to room temperature before serving. 

The Ultimate Nut Lovers Granola

The Ultimate Nut Lovers Granola

Granola is a family favorite at our home. When done well, it can provide a great source of fiber, protein and heart-healthy, unsaturated fats to fuel your morning. Unfortunately some granolas on the market can be loaded with sugar and unhealthy fats. See the recipe below for how easy it is to make a nutritious and delicious option at home.

Consider the following tips when choosing your next granola:

1. Mind the sugar. If buying from a store, read labels for sources of sugar that may include high-fructose corn syrup or healthier-sounding names like evaporated cane juice, molasses, brown rice syrup, or oat syrup solids. Choose a granola without dried fruit which can be a source of concentrated sugars. When topping yours, use low glycemic fruits like blueberrie, raspberries or strawberries. Aim for 6 grams of sugars or less per serving. (For reference, a teaspoon of table sugar is equal to about 4 grams.)

2. Watch the fat. Many granolas include palm oil and hydrogenated oils on their ingredient list. Your granola should contain heart-healthy, unsaturated fats from nuts and omega-3s from seeds. Healthier oils include coconut oil and olive oil. The calories from fats can add up fast so check your portion sizes.

3. Scan for fillers. Even healthy-leaning brands can contain sneaky ingredients like soy protein isolate and preservatives. Look for short, pronounceable ingredients on the list.

Luckily, granola is easy to make at home. The basic formula includes oats, nuts and seeds mixed with oil and sweetener. The combinations of possibilities are endless. Below is our family favorite. In order to keep the sugar content low, I use a combination of maple syrup and low-calorie, natural monk fruit sweetener.

The Ultimate Nut Lovers Granola

Author: Erica Leazenby, MD

Time: 45 minutes

Servings: 16 (1/3 cup portions)

Ingredients:

• 3 cups gluten free old-fashion oats

• 1 cup pecan pieces

• 1/2 cup sliced almonds 

• 1/2 cup slivered almonds

• 1/2 cup raw pumpkin seeds

• 1/4 cup coconut oil, melted

• 1/4 cup liquid monk fruit sweetener

• 1/4 cup maple syrup

• 1 Tablespoon cinnamon

• 1 Tablespoon vanilla

• 1 generous pinch sea salt

• Optional: 2 Tablespoons dark chocolate chips (70% or higher)

Directions:

1. Preheat the oven to 325 degrees.

2. Combine the oats, nuts, seeds and cinnamon in a mixing bowl. 

3. Combine the oil, monk fruit, maple syrup, vanilla and salt in a large measuring cup or bowl. Pour the mixture over the oat mix and stir well so that all the oats are well coated with the liquid.

4. Spread the mixture onto two standard or one large lined baking sheets in a thin layer. It’s important that the layer is less than 3/4” on the pan, so number of pans will depend on their size. Toast the granola for approximately 40 minutes stirring every 10-15 minutes. Remove the granola from the oven when the mixture is golden in color and evenly browned throughout.

5.  Sprinkle the granola with the dark chocolate (if using) and let cool. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Total Calories: 203 Fat 14.5g, Carbohydrate 29.5g, Fiber 5.5g, Sugars 4.5g, Protein: 6.5g (without chocolate)

Looking for other granola flavors? Check out this recipe for Chocolate Strawberry Granola.

Upgrade Your Breakfast

Sweet Potato with Chai Spiced Almond Butter and Bananas

Breakfast is a challenging meal for many people and often gets less priority in busy mornings while rushing out the door for work or school. However, this meal is so powerful for our bodies, it has residual effects on our sleep later that evening. If you are focused on improving your nutrition and wellness, look first to how you start your day. Overnight our bodies spend several hours repairing and rejuvenating from the activity of the previous day. The first meal after sleep provides the fuel we need to further recharge for activity and get our bodies running well. Studies show that the food we eat for breakfast influences our energy levels, cravings, emotions and clarity throughout the day.

Unfortunately, many people skip it altogether, while others may reach for something quick, processed, and packaged. Often these quick choices are high-carbohydrate, dessert-like foods which do more harm than good. These foods spike our blood sugar, drain our energy, leaving us searching for our next “fix” of sugary foods as well as caffeinated beverages to keep this false sense of energy up and prevent a sugar crash.

Luckily, a nutritious breakfast can be easy, and help us get in the habit of including nutrient-dense foods at every meal. Listed below are a few tips to help set you up for a delicious day.

Tip 1: Prioritize your P’s at breakfast: Protein and Produce

Meals that contain healthy fats, good-quality proteins, and colorful vegetables, will provide a sense of balance and satisfaction. Having balanced macronutrients creates lasting energy and brain function that encourages you to continue making healthy choices all day.

Consider incorporating these quality ingredients into your morning:

• Proteins like eggs, wild salmon, leftover poultry, and for those that tolerate dairy it may include plain organic yogurt, or a high-quality plant-based protein powder 

• Healthy fats like avocado, natural almond butter, natural peanut butter, hemp seeds, chia seeds, flax seeds, coconut oil, coconut butter, olive oil, avocado oil, pesto, or high-quality cheeses

• Green vegetables such as spinach, Swiss chard, arugula, zucchini, asparagus, broccoli. These are just a few greens that work well. You can add any vegetables that you like.

• Complex carbohydrates: black beans, chickpeas, quinoa, brown rice, sweet potato, steel cut oatmeal

Tip 2: Make your carbs slow burning

When we eat refined carbohydrates like simple sugars and refined flours our blood sugar and insulin levels spike. Unfortunately, our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on.

When we eat sugar, whether it’s in an obvious form like a donut or a non-obvious form like a sweetened yogurt cup, our blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you can then have a blood sugar crash, and then cortisol (our stress hormone) moves in to compensate and try to move sugar out of storage and back into the bloodstream. This process can be responsible for many carb and sugar cravings.

A simple solution to prevent blood sugar crashes is to eat a savory breakfast that includes fiber, good fats, and proteins. This will balance your blood sugar and give you more sustained energy and focus.

Tip 3: Fiber, Fiber, Fiber

Fiber is your friend for so many reasons. We know that it helps with digestion and keeping us regular, but it is also helpful in blood sugar control. Fiber slows our body’s absorption of sugar into our blood stream so that our blood sugar spikes are less significant. Fiber also feeds the good bacteria in our digestive tract that influences our metabolism and immunity. Breakfast is an easy and ideal meal to prioritize fiber consumption because again it sets the stage for the rest our day. If you are a woman then aim for at least 25 grams of fiber daily. Men should consume at least 38 grams of fiber daily.

Looking or some breakfast inspiration? Check out the recipes located at RelishHealthMD.com.

Here is a “produce and protein” recipe below to get you started:

Chai Spiced Sweet Potato

Combining good fats, proteins and complex carbohydrates are the secret to a breakfast that sustains you through the day. Sweet potatoes are a delicious and vitamin rich way to add fiber and slow-burning carbohydrates to your day. Top with almond butter for a healthy fat source that will enhance vitamin absorption and keep you full even longer.

Author: Erica Leazenby, MD

Time: 5 minutes hands on

Serves: 1

Ingredients:

• 1 small baked sweet potato

• 2 Tablespoons chai spiced almond butter

• Optional toppings: banana slices, raisins, pumpkin seeds, or hemp seeds

Directions:

1.     Three options for preparing the sweet potato.

a.    Place the whole, clean, pierced sweet potato in the microwave for 4-8 minutes.

b.    Or, if you are really short on time, simply cut the sweet potato in ¼ inch thick slices and “toast” in the toaster until the slices start to brown and blister. This may take multiple cycles to get the optimal “doneness.”

c.    Or, if you can plan ahead the night before, then preheat the oven to 400 degrees. Puncture the clean sweet potato several times with a fork then lightly coat with oil. Place the sweet potato on a baking sheet and place in the oven for 30-40 minutes or until easily pierced with a fork. Place in refrigerator until morning and reheat in microwave.

2.     Top with almond butter and optional toppings. Enjoy.

Chai Spiced Almond Butter

Ingredients:

• 1 cup raw almond butter

• 3/4 teaspoon cinnamon

• 1/2 teaspoon ground cardamom

• 1/4 teaspoon ground ginger

• 1/4 teaspoon ground clove

• 1/8 teaspoon sea salt

• 1-2 teaspoons honey (optional)

Directions: Combine all ingredients. Store in an air tight container up to several months.

Calories (per sweet potato with 2 Tablespoons almond butter) 315; Fat 19 grams; Carbohydrates 33 grams; Fiber 5 grams; Sugar 7 grams; Protein 7 grams

Roasted Salmon with Lemon Walnut Relish

Touted for its rich Omega-3 fatty acid content, salmon is an easy and frequently fast meal to bring to the table. Look for wild-caught salmon when possible for even higher omega-3 content. Adding seasonal veggies, nuts and lemon makes this recipe a deeply nourishing and tasty meal.

Roasted Salmon with Lemon Walnut Relish

Author: Erica Leazenby, MD, Adapted from Everyday Food: Great Food Fast
Serves: 4
Time: 25 minutes

Ingredients:

4 4-6 oz pieces of wild-caught salmon
¼ cup walnuts
¼ cup raisins
1 lemon, peel and juice
Hot water
3 Tablespoons olive oil
Salt and pepper
Parsley for garnish (optional)

Suggested accompaniments:

• Roasted veggies like asparagus and carrots

• Bed of spinach

• Brown rice

Directions:

1. Preheat oven to 350 degrees. Place the walnuts on a sheet pan and toast for 4-6 minutes or until the nuts are lightly toasted and fragrant. After removing the nuts from the oven place them on a clean dish towel and gently rub the nuts together to remove the skins. Remove the nuts from the towel carefully to leave the skins behind. Set aside.

2. While the nuts are toasting, peel the lemon using a vegetable peeler. Slice the peel into thin strips and place them in a small heat-proof bowl with the raisins. Pour enough hot water over the mixture to just cover the ingredients (usually ½ cup or less) and set aside. 

3. Preheat a cast iron skillet or other oven-proof pan to medium high heat. Season the salmon with salt, pepper and a thin layer of olive or avocado oil. Once the skillet is hot (a drop of water will sizzle on contact), place the salmon skin side up on the skillet. Let the fish sear for approximately 3 minutes undisturbed. Flip the salmon and place the skillet in the oven. Bake the salmon until the center is still pink yet the flesh flakes apart. This will take about 10 minutes of total cooking time per inch thickness of fish (1-inch-thick = 10 minutes total sear and bake time, 1.5-inch-thick = 15 minutes, etc.)

4. While the salmon is baking, drain the lemon and raisin mixture. To the drained mixture add the juice of the lemon, olive oil, salt, pepper and walnuts. Adjust seasoning to taste. 

5. To serve, top the salmon with a generous spoonful of the relish and a sprinkle of parsley. Enjoy. 

For a twist on this recipe, try Pomegranate Walnut Relish.

How to Roast Veggies like a Pro

How to Roast Veggies like a Pro

Perfect Roasted Vegetables

Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor. Use some of the tips below to master veggies that are tender on the inside and crisp on the outside. Cook in bulk – big batches of veggies are a great base to make frittatas, quick lunches, simple salads and grain bowls throughout the week. 

Tip 1: Choose a pan. When choosing a pan for roasting veggies, go for a heavy duty uncoated aluminized steel or natural aluminum rimmed baking sheet. The rim prevents vegetables from sliding off the edge yet is low enough to allow heat to circulate around the vegetables. The standard size for a half sheet-pan is 13"x18". I recommend using the largest sheet pan your oven will accommodate.

 Tip 2: Cut veggies uniformly. Make sure that all the veggies are all cut to approximately the same size. This will ensure that they roast evenly and be finished at the same time. If you are roasting different kinds of vegetables on the same pan, make sure they have similar cooking times and oven temperatures. Check out this complete guide to roasting times for different vegetables. Many veggies roast well at 425-450 degrees.

Tip 3: Use about two tablespoons of oil per sheet. Lightly coat the veggies with oil to help keep the interior of the veggies moist. Too much oil can cause soggy veggies.  A good rule of thumb is about 2 tablespoons of oil per baking sheet.

Tip 4: Arrange the veggies in a single layer. Crowded veggies will steam rather than get crisp and caramelized. Spread the veggies evenly across the baking sheet. 

Tip 5: Season with salt and pepper prior to roasting. Adding salt before roasting is a key step and can really make a difference in the final flavor. It is hard to give an exact measurement since salting is a matter of personal preference and can vary from vegetable to vegetable. A general rule of thumb is to use around 1/2 to 3/4 teaspoon of salt per baking sheet and a few grinds of black pepper. Taste the vegetables when they have finished cooking and add more seasoning if needed.

Tip 6: Center your pans. If using only one sheet pan, the center of your oven is usually the best place to put it. When using multiple pans, always try to place them side by side if the oven allows. If you have to roast veggies on two different racks, make sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam.

Tip 7: Rotate halfway through. Another tip when using multiple pans is to rotate the pans halfway through to ensure that all veggies are getting equal exposure to the heat and have an equal chance at getting crispy and caramelized. 

Tip 8: Consider convection. If you are using multiple pans, another option is to bake on convection, a setting where the heat is circulated by a fan. This setting can produce more even heat. This can be very helpful when you are roasting multiple vegetables at once. Beware, this setting is also more drying and cooks more quickly. A good rule of thumb is to reduce the oven temperature by 25°F when using a convection setting.

Tip 9: Add flavor. Fresh herbs, such as rosemary or thyme can be a wonderful addition to the pan for a little extra flavor. Don’t forget to taste the vegetables before serving. You can always finish them with a sprinkle of flaky sea salt and more freshly ground black pepper.

Tip 10: Store the veggies in the refrigerator. Roasted vegetables can be stored in the fridge for 3 to 4 days. Roasted veggies can be frozen however, they will lose their crispy texture. 

(Adapted from Kitchen Matters: More than 100 Recipes and Tips to Transform the Way You Cook and Eat--Wholesome, Nourishing, Unforgettable by Pamela Salzman)

Raw Chocolate Cherry Pistachio Truffles

Many foods naturally contain melatonin, one of our important sleep hormones. Research has shown that eating melatonin-rich foods can assist sleep and provide antioxidant support for our bodies. These Raw Chocolate Cherry Pistachio Truffles will not make you sleepy, but they will satisfy your sweet tooth. They are made with antioxidant and melatonin-rich tart cherries. 

Other Melatonin rich foods include:

• Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)

• Grains (rice, barley, rolled oats)

• Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)

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Raw Chocolate Cherry Pistachio Truffles

Raw Chocolate Cherry Truffles

Makes 24 small truffles 
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

• 1 cup pitted Medjoor dates (about 10-11)

• 2/3 cup Tart dried cherries

• ¼ cup raw almonds; toasted

• ¼ cup raw pistachios, toasted

• 1 teaspoon vanilla

• 1 generous pinch salt

• 2 Tablespoons cocoa powder

• Cocoa powder or finely chopped almonds or pistachios for garnish (optional)

Directions:

1. Preheat the oven to 325 degrees. Place the nuts on a baking sheet in a single layer using caution to keep them separate. Toast the nuts for 6-8 minutes or until they are lightly browned and starting to become fragrant. Note: The two nuts may be ready at different times depending on their size. 

2. Place dates, nuts, cherries, cocoa powder, vanilla and salt in a food processor. Run the machine continuously until the mixture forms a ball (approximately 1-2 minutes.)

3. With damp hands roll the mixture into 1-inch diameter balls.

4. If desired roll each truffle in cocoa powder or chopped nuts.

5. Store in the refrigerator in an air tight container and enjoy.

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Classic Tomato Basil Soup

Classic Dairy-free Tomato Basil Soup

Comfort food at its finest, this soup is an antioxidant rush. The potato and cashews give the soup a creamy, silky texture without dairy. Grilled cheese is optional. 

Tomato Basil Soup (Gluten and dairy-free)

Author: Erica Leazenby, MD 

Serves: 4-6

Time: 30 minutes

Ingredients:

• 1-2 Tablespoons olive oil

• 1 large onion, diced

• 1 carrot, diced

• 1 garlic clove, cut in 3-4 pieces

• 2 14-oz cans organic tomatoes

• 1 small yellow potato, peeled and diced

• 2 teaspoons dried basil

• 4 cups stock (veggie or chicken)

• 1 ½ teaspoon salt

• ¼ teaspoon pepper

• ¼ cup raw cashews, soaked in hot water for 30 minutes

• 1 teaspoon maple syrup (to balance acidity)

• Pinch red pepper flakes (optional)

Directions:

1. Heat the oil in a large soup pot over medium high heat. Sauté the onions, carrots, garlic and half the salt until the onions are soft and translucent about 4-5 minutes. 

2. Add the tomatoes, basil, potatoes and pepper flakes to the mixture and stir to combine.  After sautéing the tomatoes for a few minutes, add the stock and remaining salt and pepper. Simmer the mixture until the potatoes and carrots are soft about 10 minutes. 

3. In batches, use a high-speed blender to puree the tomato soup. Add the cashews to the blender during this process. 

4.  Pour the pureed soup back into the soup pot. Season with salt, pepper and maple syrup to taste. 

5. Serve garnished with fresh basil, parsley or crackers.