The Perfect Shrub Mocktail

How is your Dry January going? I am finding that sparkling water with lime is very refreshing with dinner. On the weekends I am enjoying some delicious “mocktails” made with fruit and vinegar. The sweet, slightly acidic and pungent flavors feel celebratory while still being mostly virtuous for my health (hello sugar, I’m still watching you.)

Drinking vinegars are often called “shrubs.” The word "shrub" refers to a cocktail or soft drink made by mixing a vinegar syrup with spirits, water or carbonated water. The history of shrubs dates back to medicinal cordials in the middle ages. In colonial America, shrubs were created as a way to preserve berries and other fruits for the off-season.

Shrubs are incredibly easy to make. They can be made by infusing vinegar with fruits, herbs or spices or by simply mixing fruit juice with vinegar.

How to make a shrub

There are two strategies for making shrubs, a hot process and a cold process. The cold process can be used with any fruit, but is ideal for fruits that you rarely cook, like melons or citrus. The hot process involves making a simple syrup while helping the fruit breakdown with heat. The heat process is ideal for fruits that you would simmer to make jam, think berries, peaches or rhubarb.

Hot Processed Shrub:

1. Make a simple syrup by combining equal parts sweetener and water in a medium saucepan over low heat. Stir the mixture until the sweetener is completely dissolved. 

2. Add your clean and sliced fruit to the simple syrup. Bring the syrup-fruit mixture to a low simmer until the syrup has started to thicken and the fruit has started to lose it’s shape.

3.  Combine the fruit mixture with an approximately equal amount of vinegar. Start with ½ of the estimated vinegar needed and slowly add it to the fruit syrup. Taste the mixture as you go so that you get a shrub that is just sharp enough for you.

4. Strain the mixture and discard the fruit (or use it as a base for a vinaigrette or marinade).

5. Store the shrub in a jar in the fridge.

Cold Processed Shrub:

1. Place your clean and sliced fruit in a bowl. Toss it with the sweetener. Gently mash the fruit.

2. Let this mixture sit for 2 days in the refrigerator to macerate. Stir the mixture periodically.

3. After 2 days, strain the mixture into a measuring cup and discard the fruit (or use it as a base for a vinaigrette or marinade).

4. Combine the syrup with an approximately equal amount of vinegar. Start with ½ of the estimated vinegar needed and slowly add it to the fruit syrup. Taste the mixture as you go so that you get a shrub that is just sharp enough for you.

5. Store the shrub in a jar in the fridge.

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Choosing your ingredients

Shrubs are a matter of ratio. Finding the balance between sweet and tart is often a 1:1:1 ratio of fruit, sugar, and vinegar, however, feel free to let your palate fine tune this ratio. Here is a good place to start:

For the heated process:  
1 pound chopped fruit
1 cup sweetener
1 cup water 
1 cup vinegar

For the cold process:
1 pound chopped fruit
2 cups sweetener
2 cups vinegar

Each method should yield about 3 cups of shrub syrup, which will keep in the fridge for weeks. Feel free to adjust the recipe dependent upon the amount of fruit you have. I find shrubs are a great way to use up the bits of fruit I have on hand that may be past their prime. 

Shrubs are incredibly versatile. They are a great way to embrace seasonal fruits like strawberries in the spring; peaches, fennel, berries, and watermelon in the summer, or apples, citrus, and pomegranates in the fall/winter. You are not limited to fruit in your shrub. Grated fresh ginger, fresh herbs, like rosemary or thyme, or spices, like cardamom pods, bay leaves, cinnamon or star anise, can be added to either the simple syrup (hot process) or the sugar-fruit mixture (cold process).

Choosing your vinegar

There is a dizzying number of vinegars available in the groceries these days. Most vinegars will work in shrubs but think about how your fruit will pair with the flavor of the vinegar you select. I prefer to use vinegars that are more “delicate” in flavor rather than plain white vinegar, which is too intensely sharp in my opinion. Unpasteurized apple cider vinegar is the one I use most, but white or red wine vinegar, rice vinegar, or Champagne vinegar also work well. Balsamic vinegar is slightly sweet and adds an amazing depth of flavor, but you only need a splash. It mixes well with cider or wine vinegar for balance in a recipe.

The Sweetener

White sugar is the traditional choice for making a shrub. It’s neutral flavor is ideal to pair with the fruit. Brown sugar, honey or maple syrup can be used, but will add another element of flavor. I personally like to use a natural, non-nutritive sweetener like monk fruit or erythritol. These are not traditional ingredients to use in a shrub, but they do allow me to minimize my sugar intake and keep control of my blood sugars without significantly changing the flavor. 

Below is a list of fruit, spice and vinegar flavor combinations to consider using for your next shrub complements of food52.com:

Pomegranate + peppercorn + white sugar + red wine vinegar
Pear + star anise + brown sugar + white wine vinegar
Red plum + cardamom + brown sugar + white wine vinegar
Peach + cardamom pods + honey + cider vinegar
Strawberries + white sugar + red wine vinegar and a splash of balsamic vinegar
Blueberries + thinly sliced ginger + cider vinegar
Nectarine + peppercorn + brown sugar + white wine vinegar

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Cheers! Using your shrub

Now that you have your shrub prepared you can make mocktails, vinaigrettes or even marinades with this culinary wonder. 

Mocktail: Fill a tall glass with ice, pour in a splash of shrub, and top it off with sparkling water. Give it a gentle stir to incorporate the shrub. Garnish as desired. 

Vinaigrette: A vinaigrette is traditionally 2 parts olive oil to 1 part vinegar. Substitute part of your go-to vinegar with the shrub when making your next dressing. Add a pinch of salt, a few turns of fresh ground pepper and a small dollop of Dijon mustard for an amazing way to elevate your next salad.

Marinade: Mix the shrub with avocado oil, salt, pepper and additional herbs and spices (think garlic, onions, rosemary, etc.) and allow your fish, chicken or beef to tenderize while soaking up the shrub flavor.

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Fennel shrub mocktail

Ingredients:
2 tablespoons fennel juice
1.5 tablespoons champagne vinegar
1-2 tablespoons sweetener (I use monk fruit but sugar is traditional.)
8 oz sparkling water

Directions:

1. Juice the stems and bulb of a fennel using a juicer machine.

2. Mix the juice, vinegar and sweetener until the sweetener is dissolved.

3. Top with sparkling water and ice.

4. Garnish with fennel fronds and enjoy.

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TIPS FOR DRY JANUARY SUCCESS
ELDERBERRY SHRUB
ELDERBERRY SYRUP RECIPE

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(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.)

House-cured Salmon

Gravlax is a Northern European dish that refers to salmon cured with sugar, salt and dill. It is traditionally served as part of a smorgasbord with a mustard sauce. Because this salmon dish is simple to prepare it makes an elegant and impressive treat for guests, but also provides an easy way to add brain and heart healthy omega- 3 fats to everyday meals and snacks.  

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 House-cured Gravlax

Gravlax served on a GF cracker with vegan cream cheese and garnished with tart, sweet apple, mustard seed, fennel frond and green onion

Author: Erica Leazenby, MD
Yield: 3⁄4 pound 
Time: 15 minutes hands and 72 hours resting time

Ingredients: 

• 1 pound salmon fillet, boneless (Use the freshest and highest quality you can find. I like to use a center cut that is even thickness.)

• 1 cup sea salt


• 1 cup sugar


• 3-4 grinds of fresh pepper

• 2-3 sprigs of dill, stemmed, washed


• 4-5 basil leaves, washed and torn in pieces


• 1/4 red onion, sliced thin
 (or 1 small shallot)

• 1/2 lemon, sliced thin


 Directions:

1. Line a shallow dish with plastic wrap. Place the salmon skin side down on the plastic. 

2. In a bowl mix all remaining ingredients. 


3. Place mixture directly over the salmon, packing the ingredients down on to the salmon. 


4. Wrap the salmon tightly in plastic and refrigerate. This will take 3 days to complete. At the end of each day drain any liquid that has been extracted from the salmon. If necessary, add another cup of 1/4 cup of sugar and sea salt mixture to salmon. 


5. On the last day, rinse off the salmon. The color of flesh should have darkened and the texture of the meat should be more firm. 


6. Slice salmon thin on a bias leaving the skin behind.

Note: This salmon is excellent on toast paired with vegan cream cheese, red onion, mustard and capers or for a sweeter twist, pare with apples, vegan cream cheese and sweet mustard. It is also delicious scrambled with eggs or added to a salad for an omega-3 rich protein source. 

Mix the salt, sugar, herbs, lemon and onion well.

Salmon at 24 hours. Drain any liquid that accumulated in the dish.

Use the freshest, high quality salmon available to you.

Salmon at 48 hours. Drain any liquid that accumulated in the dish.

Pack the curing mixture on the flesh of the salmon.

Rinse the salmon after 72 hours.

Wrap the salmon to hold the curing mixture in place. Refrigerate.

Slice the gravlax thin and enjoy.

More Salmon Recipes:

SPICE RUBBED SALMON
PEACH AGRODOLCE SAUCE
ROASTED SALMON WITH LEMON WALNUT RELISH

Tips to Make Your Holiday Cookies More Wholesome

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. Natural nonnutritive sweeteners like monk fruit, erythritol or stevia can also be used as alternatives to granulated sugar. I like Lakanto brand monk fruit sweetener. It can easily be used to replace some of the sugar in a recipe. Beware, however, cookies using alternative sweeteners may become dry faster than their regular sugar sweetened counterparts.

• 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.

 A PRIMER ON GLUTEN-FREE FLOURS
HOW TO REPLACE BUTTER WHEN BAKING

Roasted Orange and Rosemary Olives

It is well known that olive oil is good for our health, but often the olive is overlooked. It also contains the polyphenols that are so beneficial to our health. These gems get the royal treatment with fresh squeezed orange juice and aromatic rosemary. In this simple preparation, the heat of the oven mellows the briny flavor of the olive to a sweet exotic flavor.

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Roasted Orange and Rosemary Olives

Author: Erica Leazenby, MD
Time: 35 minutes
Serving size: 2-3 olives

Ingredients:

• 2-3 cups assorted green and black olives with pits, rinsed*

• 1 oranges, zest and juice (use a vegetable peeler to create long strips of zest)

• 2-3 sprigs fresh rosemary

• 1 garlic clove, sliced thin

• 3 Tablespoons olive oil

• 1 pinch red pepper flakes (optional)

Directions:

1. Preheat oven to 400 degrees.

2. Place all ingredients in a small nonreactive baking pan lined with parchment paper. Toss all the ingredients until they are well combined.

3. Bake for 25-30 minute. Serve warm or at room temperature.

* Castelvetrano olives work especially well.

Pomegranate Walnut Relish

I was so excited to see pomegranates in the grocery this week. They make an amazing sweet and savory relish for salmon (or even turkey). The omega-3 rich salmon and walnuts paired with antioxidant rich pomegranates is the ultimate anti-inflammatory, brain-supporting meal.

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Pomegranate Walnut Relish

Author: Erica Leazenby
Time: 10 minutes
Serves: 4

Ingredeints:

• 1 cup pomegranate areoles

• ½ cup toasted walnut pieces

• Zest of ½ lemon (Use a vegetable peeler to make strips and then slice the strips thin)

• 2 Tbsp lemon juice (about 1 small lemon)

• 4 Tbsp extra virgin olive oil

• 2 Tbsp fresh parsley, chopped

• 2 scallions, white and green parts, sliced thin

• Pinch salt

Directions:

Combine all ingredients and serve on your favorite protein or add to wild rice for a delicious grain salad.

Apple Cider Madelines

Fall is my favorite time of year. Although my kids are getting older, we still enjoy picking apples , hunting pumpkins and riding haywagons together. Inspired by apple cider donuts, these madeleines are a special treat to use the fresh and flavorful cider purchased from our trip to the orchard.

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• 1/2 tsp psyllium husk (optional but adds moisture)

• 2/3 cup coconut sugar

• 6 Tbsp plant based butter

• 2 eggs

• 3/4 cup apple cider

Topping:

• 1/3 cup coconut sugar

• 1 tsp cinnamon

Apple cider Madelines

Ingredients:

• 1 cup all purpose gluten free flout (I like 1:1 Bod’s Red Mill.)

• 1/2 cup almond flour

• 1 1/2 tsp baking powder

• 1/4 tsp baking soda

• 1/4 tsp salt

• 1/4 tsp cream of tartar

• 1 tsp cinnamon

• 1/4 tsp nutmeg

Directions:

1. Preheat oven to 350. Grease a standard Madeline pan. (Donut pans or mini-muffin tins also work if well greased.).

2. In a large mixing bowl combine the flours, baking powder, baking soda, salt, cream of tartare, spices and sugar until well mixed.

3. Create a well in the center of the dry mixture. Add the eggs, butter and cider. Mix until the batter is smooth.

4. Spoon the mixture into the prepared Madeleine tin until each well is approximately 3/4 full.

5. Bake 6-8 minutes or until the edges of the Madeleine are golden brown. The Madeleines should be firm to touch and spring back when touched.

6. Allow the madeleines to cool for 1-2 minutes. Remove them from the tin and dip in the cinnamon sugar mixture.

(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.)

Homemade Sauerkraut

Basic Sauerkraut Recipe

Sauerkraut is an amazing two ingredient health elixir. Applying a bit of patience to a mixture of shredded cabbage and salt results in a lactobacillus rich condiment.

Ingredients:

• 1 medium head organic cabbage, cleaned, quartered and thinly sliced

• 1-1 1/2 Tablespoon salt per quart of shredded cabbage (I prefer sea salt.)

Directions:

1. In a large bowl combine the cabbage and salt. Thoroughly mix the ingredients with clean hands until the cabbage has softened and started to release some liquid.

2. Transfer the mixture to a clean 1 quart mason jar. (I like to use a wide mouth jar.) Pack the mixture into the jar using a spatula, clean hands or a muddler. Tamp the mixture firmly until the liquid released from the cabbage completely covers the mixture.

3. Apply a weight to the top of the cabbage mixture to keep the cabbage submerged in the brine. A smaller glass jar filled with water (like a 1 cup mason jar), a food safe plastic bag filled with water or a small dish work well.

4. Cover the jar with a clean dish towel and set it in a dark, cool corner of your kitchen. Check the sauerkraut every few days. If you see scum forming in the jar, remove it and wash the weight before replacing it.

5. Allow the sauerkraut to ferment between 4-14 days. A longer fermentation time will result in a more "sour" finished product. Taste the mixture periodically. When the mixture has reached the desired tartness, remove the weight, screw a lid on the jar and place the sauerkraut in the refrigerator. Enjoy a forkful daily as a gut supportive treat.

Once you have mastered this simple technique, experiment with adding veggies, herbs or spices to the mixture for additional flavor varieties.

Try some of the other easy ferments:
NATURAL FOODS FOR GUT HEALTH
PRESERVED LEMONS
HOMEMADE COCONUT YOGURT
SHOULD YOU BE TAKING A PROBIOTIC?

Peach Agrodolce Sauce

Peach Agrodolce Sauce

One of my favorite restaurants in town serves a delicious sweet and tart cherry agrodolce sauce with salmon. There is something about pairing sweet fruit with a hint of vinegar, plump raisins and crunchy savory almonds that I can’t resist. Ever since tasting this dish I’ve been recreating it at home with whatever fruit is in season. My friends, this is the best version yet.

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Peach Agrodolce with Pan-seared Salmon

“Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. 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 trout, poultry, pork or even roasted veggies like squash or cauliflower.

Author: Erica Leazenby, MD
Time: 20 minutes
Serves: 4

Ingredients:

• 2 Tablespoons extra virgin olive oil plus more for the salmon

• 1/4 cup shallot, diced small

• 1 bay leaf

• 1/4 cup golden raisins

• 2 large peaches, pealed diced into 1 cm cubes (or 1-10 oz bag of frozen peaches)

• 1/4 cup slivered almonds, toasted

• 1/2 cup no-sugar added, apple juice

• 2 Tablespoons apple cider vinegar

• Pinch salt and pepper

• Pinch red pepper flakes

• 4 5-ounce wild-caught salmon filet

Pan Seared Salmon

Peach Agrodolce Sauce

Directions:

For the salmon:

1. Preheat the oven to 350 degrees (or 325 if using convection heat).

2. Preheat a cast iron skillet or similar oven-safe pan to medium-high heat. If the pan is not well seasoned add 1 tablespoon of olive or avocado oil to the pan.

3. Season the salmon with salt, pepper and a thin coating of olive oil.

4. Place the salmon skin side up in the skillet. Sear the salmon for 3-4 minutes until the salmon flesh is golden brown and crips. Flip the salmon to skin side down. Place the skillet in the oven and finish baking the salmon until it flakes apart easily or is approximately 120 degrees. Cook the salmon for a total of approximately 10 minutes per inch thickness.

For the peach agrodolce:

1. Preheat a skillet to low-medium heat. Add 2 tablespoons of olive oil, the shallots and the bay leaf to the pan. Sautéed the shallots until they start to soften, about 3-5 minutes.

2. Add the remaining ingredients to the skillet. Simmer the ingredients until the peaches are soft and the pan sauce starts to slightly thicken, approximately 3-5 minutes.

3. Season to taste. Serve the sauce as a base for the salmon.

SEASONAL AGRODOLCE SAUCE (with apples, plums or cherries)

Enjoying Bitter Greens: Promote Digestion and Gain Nutrients

Red Belgian Endive

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.

Kale, Swiss Chard and Arugula

Americans often ignore these wonderfully nutritious bitter greens. They are packed with vitamins A, C, K and minerals like calcium, potassium and magnesium yet low in calories. 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 tender bitter 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.

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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:

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

2. 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. 

Herbed Vinaigrette Potato Salad

Potatoes sometimes get a bad wrap due to their high carb content. In truth when they are prepared well (e.g. not french fries) they are a great source of antioxidants and gut-supporting, prebiotic resistant starch. Resistant starch, like it sounds, resists human digestion in our gut. This starch acts like soluble fiber which can improve insulin sensitivity, lower blood sugar levels, promote a healthy gut microbiome and help control appetite. The trick to making resistant starch from potatoes is to allow your cooked potatoes to cool. The cooling process allows the digestible starch to convert to resistant starch by retrogradation.

Try this Herbed Vinaigrette recipe for a healthy dose of prebiotic fiber. 

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Herbed Vinegrette Potato Salad

Author: Erica Leazenby, MD
Time: 20 minutes
Serves: 4

Ingredients:

• 1.5 Pounds small red potatoes

• 1/4 Cup extra virgin olive oil

• 2 Tablespoon red wine vinegar

• 1.5 Tablespoon seedy mustard

• 1/4 Cup diced celery (about 2 stalks)

• 2-3 Tablespoons diced shallot

• 1/2 Cup chopped parsley (about 1/2 bunch)

• 2 Tablespoons chopped tarragon or dill

• Salt and pepper to taste

Directions:

1. Bring a pot or water to a boil. Add a generous amount of salt. Boil the potatoes until they are fork tender but still able to hold their shape.

2. While the potatoes are boiling, add the oil, vinegar and mustard to a mixing bowl. Whisk the mixture together until it is well emulsified. Add the celery, shallot and herbs to the mixture.

3. Cut the warm potatoes into bite size pieces and add to the herb vinaigrette. Stir well to coat each potato in the vinaigrette. Season with salt and pepper to taste. Serve chilled.

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Looking for other great picnic recipes? Give these a try:
NUTS FOR KALE SALAD
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
BEET AND LENTIL HERB SALAD
MODERN EDAMAME SUCCOTASH

Modern Edamame Succotash

Succotash is a classic culinary dish often made with lima beans and sweet corn. While I enjoy the traditional dish, I’ve given this recipe a model twist by incorporating shelled edamame in place of the lima beans and creamy ripe avocado instead of the traditional butter or lard. The result is a nutrient-dense, flavor-packed salad that is perfect for your summer picnic.

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Edemame Succotash

Author: Erica Leazenby, MD
Servings: 4-6 (makes approximately 6 cups)
Time: 15 minutes

Ingredients:

2 cups frozen wukimame (AKA shelled edamame)
2 cups frozen organic sweet corn 
1 cups grape tomatoes, halved
1 diced red or orange bell pepper
1 ripe avocado, diced
4 scallions, thinly sliced, white and green portions
1/4 cups roasted sunflower or pumpkin seeds
3 Tablespoons olive oil
3 Tablespoons rice wine or champagne vinegar
Salt and pepper to taste
1-2 handfuls of parsley for garnish

Directions:

1. Bring a pot of water to boil. Salt generously. Boil the wukimame for five minutes. During the last minute, add the frozen sweet corn. Drain well and rinse with cold water.

2. In a medium bowl, combine the cool wukimame and corn with the remaining ingredients. Stir well.  

3. Serve chilled.  The salad is best if made several hours in advance.

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Looking for other great picnic recipes? Give these a try:
NUTS FOR KALE SALAD
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
BEET AND LENTIL HERB SALAD
HERBED VINAIGRETTE POTATO SALAD

Grilled Tuna with Marinated Artichokes

This is summer grilling at it’s finest. Fresh tuna is a rare and special treat at my house. It is one of my all-time favorite meals. I’ve been making this dish for the last 20 years. Even non-fish eaters seem to enjoy this recipe.

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Grilled Tuna Kabobs with Marinated Artichokes

Serves 4
Time: 10 minutes

Ingredients:

1.5 tsp Dijon mustard
2 tsp lemon juice
¼ cup light flavored olive oil
1 small clove garlic, minced
¼ tsp red pepper flakes
Pinch of salt and pepper
1 lbs fresh tuna cut into 1-inch cubes
8 marinated artichoke quarters, drained from their can or jar
4 skewers soaked in water for several minutes

Directions:

1. In a medium size bowl, whisk the mustard, oil, lemon juice, garlic, pepper flakes and salt/pepper until a thick paste develops.

2. Add the fish to the bowl and coat generously in the mixture.

3. Place the fish and artichokes on the skewers in an alternating pattern.

4. Grill the fish about 1 minute per side. The goal is a nice sear on the outside with a pink center of the cube.

I garnish with parsley and serve these skewers with rice and a light salad.
Recipe adapted from a Martha Stewart magazine circa 2002.

Building a Better Smoothie and Dr. Leazenby’s Favorite Recipe

We all know that we should be eating more fruits and vegetables, but its not always the most convenient choice in our busy American lifestyle. You have to get creative and plan ahead to find strategies that work for you. I frequently teach the "4 S’s" to my patients and my students as ways to incorporate veggies into your diet. These include Soups, Smoothies, Stir-fries and Salads. All of these are versatile options for incorporating plenty of nutritious foods to support your health.

Let's look closer at smoothies. They are a great option for any meal of the day. The can be made sweet or savory and can accommodate a large variety of ingredients. However, they can also quickly become unbalanced and sugar-laden when made with too much fruit juice, sweetened yogurt, or large amounts of high-glycemic fruit. The following tips can help make smoothies a nourishing part of your diet.

1. Add veggies. Fruit is delicious and wholesome, but even in high quantities this natural sugar can send our blood sugars spiking. Leafy greens like spinach and kale add to the nutrient density of our meal, but do not contribute additional sugar. Avocado can add creaminess and a luscious thickness while providing a great source of fiber and healthy fat. Cucumbers can be a refreshing way to add flavor, fiber and water to smoothies.

2. Add protein. Our bodies ideally want every macronutrient (protein, fat and carbohydrate) available in every meal. Adding protein to smoothies helps fuel the body through the day and provides essential building blocks for health. Add nuts like cashews or almonds, beans like chickpeas or white beans or consider a high quality commercially available protein powder.

3. Use a spoon and a bowl. Proper digestion starts in our brain and requires a mindful approach to eating. Sitting down to a table and chewing your calories is preferable to quickly gulping down your smoothie. When you are able, turn your smoothies into a smoothie bowl. Simply add less liquid to your smoothie to make it thick like the consistency of soft serve ice cream. Serve the smoothie as a bowl topped with fruit, nuts or your favorite granola. You may find you feel fuller faster.

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The Ultimate Smoothie Bowl Recipe

Smoothies can be a great on-the-go breakfast. Including vegetables, protein and healthy fats help ensure these tasty drinks provide a steady source of energy rather than a sugary spike and crash. To help promote mindfulness and proper digestion, consider making your smoothie thick and eat it from a bowl with a spoon.

Author: Erica Leazenby, MD Time: 5-10 minutes
Serves: 1

Ingredients for a balanced smoothie:

• 1-2 veggies: Get creative and include a variety of veggies like a handful of spinach or kale, a piece of cooked sweet potato, steamed cauliflower, half a cucumber or cooked white beans

• 1-2 fruits: Prioritize fruits like raspberries, blueberries and cherries that are less likely to spike blood sugars; tropical fruits like pineapple and mango can cause more significant blood sugar spikes, so use them more sparingly

• Healthy fat: Adding a 1/4-1/2 of an avocado, tablespoon of nut butter or a spoonful of seeds can provide healthy fats that help keep you full and promote absorption of fat soluble vitamins

• Protein: Add unsweetened yogurt, hemp seeds, nut butters, chia seeds, flax seeds or plant-based protein powders

• Liquid: Nut based milks, teas or ice are great bases for smoothies; avoid fruit juices to help control the amount of sugar

• “Extras”: Give your smoothie an extra flavor jolt with antioxidant spices like cinnamon, unsweetened cocoa, ginger and turmeric

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Dr Leazenby’s Favorite Sweet Cherry Smoothie Bowl

• 1 cup spinach

• 1/2 cup frozen cherries

• 1 serving chocolate flavored, plant-based smoothie powder (I like OptiCleanse Creamy Chocolate by Xymogen. This is available in the Relish Health office.)

• 1/2 cup or more unsweetened almond or cashew milk

• 1 Tablespoon flax seed

Optional toppings: nutty granola, unsweetened coconut flakes, helm seeds, pumpkin seeds, berries, a few banana slices

Combine all ingredients in a blender. Adjust amount of almond milk to desired consistency. Periodically scrape down the blender to incorporate all the ingredients. Serve in a bowl with your favorite toppings.

BACK TO SCHOOL BREAKFASTS

A primer on gluten-free flours

Vanilla Almond Flour Cake with Raspberries

There are a variety of reasons to minimize wheat flour in your diet including celiac disease, non-celiac gluten sensitivity or the need to find lower glycemic alternatives for metabolic health. You can avoid gluten while still celebrating life with the occasional treat. Below are some of my favorite flours in my gluten-free kitchen:

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Almond Flour

Almond flour is made from ground blanched (peeled) almonds. It is high in fat, protein and calcium and is a good option when following a low-carbohydrate diets. Almond flour has a mild nutty flavor and is dense in texture. It is great for cookies. It does not rise well so cakes made with the flour are often dense. I recommend sifting before using and storing it in the freezer or a cool dry place. Almond meal is typically made from raw unpeeled almonds. Compared to almond meal, almond flour has a finer texture and lighter color.
Note: Other nut flours, like hazelnut or chestnut flours, cannot be subbed for one another due to differing fat content.
Recipes: Chocolate cake, Vanilla cake

Almond and Arrowroot Rose Cardamom Cookies

Arrowroot Flour

Arrowroot flour is ground from the root of a tropical Indonesian plant. It is mild tasting and can add crispness to cookies. It can also be used interchangeably with cornstarch as a thickener or to give a glossy finish to sauces. It is a good dredging agent. Arrowroot tubers are rich in fiber and the flour may be a good source of prebiotic fiber. It is best mixed with other flours as a blend when baking. 
Recipes: Savory Pie crust

Buckwheat Flour

Despite it’s name, the buckwheat plant has nothing to do with wheat. It is gluten-free and grain-free and has more protein, dietary fiber, and B vitamins than an equal weight of oat or whole wheat flour. Buckwheat flour has an earthy, slightly bitter flavor that is excellent in soba noodles, crepes and hearty sweet or savory treats like biscuits or scones. Beware, excessive mixing or beating may result in a tough texture of your baked good. As a general rule, keep buckwheat flour to about 25% or less of the overall flour mixture.
Recipes: Buckwheat crepes

Chickpea Flour

Chickpea flour is a pale, yellow flour made from ground chickpeas. It is high in protein, fiber, calcium, iron, folate and B vitamins. It is often used in dough, dumplings and noodles or as a thickener for sauces. It can also be used as batter for fried foods. It can impart a mild bean-like flavor to baked goods, so it is best to combine with other flours or use it with strongly flavored batters such as spice and/or chocolate flavors. Socca is a delicious, traditional French pancake from Provence made from chickpea flour.
Recipes: Socca

Almond Flour Doughnuts

Coconut Flour

Coconut flour is made from fresh coconut meat that is dried, de-fatted and ground into flour. It has a similar protein profile as wheat flour. Because it is high in fiber and low in carbohydrates it is an excellent option for low carbohydrate baking. Coconut flour has had the oil removed from the ground coconut flesh making it light in texture but requiring strong binders to hold the baked good together. It has a strong coconut flavor. Store in the freezer or refrigerator. 
Recipes: Almond and coconut flour scones

Corn Flour

Corn flour is made from finely milled kernels of corn. The entire kernel is used to make this product. Corn flour can give lighter texture to baked products and is often used in gluten free pasta.

Oat Flour

Oat flour is made from ground whole or rolled oats. It is easily made with a highspeed blender. It is slightly sweet in flavor and high in protein. It is useful for building structure in a baked good like cookies or crusts. It is heavy in texture and does not work well in cakes meant to be light and spongy. 
Recipes: Banana Bread

Carrot Cake with Almond Flour

Potato Starch

Potato starch is made from steamed potatoes that have been dried and ground. This starch is a dietary source of iron. It is bland in flavor and can lump up easily. It imparts a chewy, fluffy texture to baked goods and is often used in mixes. It is a good thickener and stores well.

Rice Flour, Brown

Brown rice flour is made from finely ground whole grain rice containing bran and germ. It is high in fiber, vitamins, and minerals. Its texture can be gritty and crumbly and the items prepared with it can dry out easily. It is best combined with other flours. It has a short shelf life. Store in the refrigerator or freezer. 

Rice Flour, Sweet

Sweet rice flour is good for sauces. It is an excellent thickening and binding agent. It makes things chewy. Sweet rice flour is ground from glutinous, waxy rice, containing more starch than brown and white rice flours. 

Rice Flour, White

White rice flour is neutral in flavor with a sandy texture and long shelf life. It is best combined with other flours as it tends to be grainy.

Red Velvet (Beet) Almond and Cassava Flour Waffles

Tapioca Starch/Flour

Tapioca flour is also known as cassava, yucca, or manioc flour. Tapioca starch and flour are the same product. It is milled from the dried starch of the cassava root. Cassava flour incorporates the whole root, whereas tapioca flour is made up of only the starchy part of the plant. Tapioca starch thickens when heated with water and is often used to give body to puddings and sauces. Beware, too much tapioca starch can make a baked product sticky or tough. (Using as a 1/3 portion of a flour mixture typically works well.) While it is a great binder, it is inadequate for creating the texture needed for cake.
Recipes: Red velvet waffles, Cassava flour tortillas

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There are actually many more varieties of flour than what I have listed above. Typically, multiple flours are combined to create a blend that behaves close to all-purpose wheat-based flour.

Here is a recipe from my culinary alma mater, The Natural Gourmet Institute:

All purpose Gluten-free flour blend:

• 2 cups white rice flour

• 2/3 cup potato starch

• 1/3 cup tapioca starch

Treat this blend like it is all-purpose flour. Store it in an air-tight container.

Join a Relish Health Virtual Cooking Class to learn more about gluten and dairy free cooking and baking.

Need a source for these flours? Try Thrive Market.

Try some of these recipes:

DUTCH BABY PANCAKE
PREBIOTIC-RICH POTATO LEEK TART (GRAIN-FREE)
TOASTED MARZIPAN
TIPS TO MAKE YOUR HOLIDAY COOKIES MORE HEALTHY

(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.)

Bibb Lettuce with Spring Onion Champagne Vinaigrette

The spring-like colors in this salad are dazzling. Vegetables of every shade offer their own unique phytonutrient benefits to our health. The brilliant contrast of the pale, buttery green leaves and the bright flavor of pink radishes engages all our senses. The nuts and seeds add minerals to make for a nutrient feast for the eyes and the body.

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Bibb Lettuce with Spring Onion Champagne Vinaigrette

Author: Erica Leazenby, MD
Servings: 4
Time: 30 minutes

Salad Ingredients:

1-2 heads Bibb lettuce depending on size
1 Watermelon radish sliced in thin half-moons
¼ cup shelled pistachios
Black sesame seeds for garnish

Vinaigrette Ingredients:

2 green onions, white and light green portion
3 Tbsp olive oil 
1 Tbsp Champagne vinegar
1 tsp Dijon mustard
1 tsp honey
Pinch of Salt 
Pepper to taste

Directions:  

1. Heat a skillet or grill pan over medium high heat. When the pan is hot drizzle a small amount of olive oil in the pan and add the green onions. Sauté the onions until they start to soften and develop sear marks.  Once the onions are soft removed them from the heat and allow them to cool.

2. In a blender, combine the sautéed onions, vinegar, mustard and honey. Start the blender and slowly drizzle in the olive oil until the mixture is smooth and well emulsified. 

3. Just before serving, toss the lettuce, radish, pistachios and dressings to combine. Garnish with black sesame seeds and serve immediately. 

Check out these other delicious salads:

SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
SHAVED FENNEL SALAD WITH ARUGULA AND ORANGE
NUT AND FRUIT KALE SALAD
BEET AND LENTIL HERB SALAD

Shaved Fennel Salad with Arugula and Orange

Fennel is a bright, crispy bulb-like vegetable with a faint flavor of licorice and is slightly sweet. It is well-loved in Mediterranean cooking and is a lovely addition to salads. The orange in the recipe nicely complements the peppery greens and the licorice flavor of the fennel.

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Shaved Fennel Salad with Arugula and Orange

Author: Erica Leazenby, MD
Servings: 4
Time: 5-10 minutes

Ingredients:

4-6 handfuls arugula
1⁄2 fennel bulb, core removed, sliced thin
1 orange, zested then peel cut away and sliced into rounds
1-2 Tablespoon olive oil
1 Tablespoon mild vinegar like Champagne vinegar
Pinch of sea salt
1-2 grinds of fresh pepper
1-2 Tablespoons chopped walnuts (optional)

Directions:

1. Arrange the arugula, fennel and oranges in a salad bowl. Drizzle with orange zest, oil and vinegar, and sprinkle sparingly with salt and pepper. Toss just before serving and garnish with a few of the feathery fennel frons.

Nutrients per serving: Calories 58; Fat 4g; Carbohydrates 6.5g; Fiber 2g; Sugar 3g; Protein 1g

Beet and Lentil Herb Salad

This dish is hearty enough for a winter meal, but it is actually inspired by summer picnics. So you really can enjoy it any season. Lentils are low in calories, rich in iron and folate and an excellent source of vegetarian protein. They are packed with health-promoting polyphenols and fiber that may reduce risk of heart disease and support a healthy gut microbiome.

If you are unaccustomed to eating beans regularly, lentils are an ideal bean variety to introduce to your body. Lentils are among the easier bean varieties to digest among others such as: black-eyed peas, adzuki, anasazi, lentils and mung beans. Slowly increase them in your diet and let your body get acclimated to the increased fiber.

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Beet and Lentil Herb Salad

Author: Erica Leazenby, MD 
Makes: Approximately 4 cups
Time: 15 minutes (if lentils and beets are prepared)

Ingredients:

3 small prepared beets, diced in 1 cm cubes, about 1 cup (see notes below for beets preparation options)
2 cups cooked lentils (see notes below for lentil preparation options)
3 Tablespoons olive oil
2 Tablespoon lemon juice
½ chopped herbs (like a blend of parsley, basil, mint and/or thyme)
2 Tablespoon diced shallot
½ cup walnuts, raw or toasted
3 cups arugula (3 handfuls)
Salt and pepper to taste

Directions:

1. Place all ingredients in a large mixing bowl. Toss and season to taste. 

2. Serve with crusty (GF) bread or on a bed of additional greens. 

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Notes on Preparing Beets and Lentils:

If you are short on time, you can find high quality organic cooked beets and lentils at your grocery store, which makes this salad very easy to put together. If you have additional time, I recommend the following methods for preparing them yourself.

Beets 3 Ways:

1.     Instapot- Fill your instapot with approximately 1 inch of water. Place the washed, unpeeled beets in the instapot that has been fitted with a rack. Pressure cook the beets for 15 minutes for small beets or 30 minutes for large beets. Allow the beets to cool before peeling under running water. 

2.     Boil your beets- Submerge your clean, unpeeled beets in a pot filled with cold water. Bring to a low boil then allow to simmer for 20-40 minutes or until fork tender. Allow the beets to cool then peel.

3.     Roast your beets- Pre-heat your oven to 400 degrees. Coat your clean, unpeeled beets with avocado oil or other high smoke point oil. Place on a baking sheet and roast in the oven for 30-50 minutes or until fork tender. Time will vary considerably based on size of the beet.  Roasting intensifies the sweetness of beets.

Lentils 2 Ways: 

Cooking time may vary depending on the type and size of lentils used. This recipe is based on traditional brown lentils commonly found at the grocery. 

1 cup dried lentils = approximately 4 cups cooked

1.     Instapot- Rinse your lentils and inspect them for small rocks or impurities. Place the lentils in your instapot with enough water to cover them by 1.5 inches. Add a smashed garlic clove, bay leaf and 2-3 sprigs fresh thyme (1/2 tsp dried) for additional flavor. Cook on high pressure for 7 minutes. 

2.     Stove top- Prep the lentils as above. Simmer on the stove top with the aromatics for approximately 18-20 minutes or until the lentils are soft but still holding their shape. Drain and use as needed.

*Cooked lentils freeze well. I like to make a big batch and freeze in smaller portions for later use. 

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HOW TO ROAST VEGGIES LIKE A PRO

ROASTED BEET CHIPS

MEDITERRANEAN DIET FOR EVERYONE

MEDITERRANEAN LENTIL SALAD

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

Roasted Carrots Salad with Orange Tahini Dressing

Slightly sweet and very versatile, carrots are one of America’s most popular veggies. Roasting carrots enhances the sweetness of the root and may also increase the amount of cancer fighting beta-carotene. Tahini is a paste made of mineral-rich sesame seeds. Its nutty flavor is a rich contrast to the carrots.

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Roasted Carrots Salad with Orange Tahini Dressing

Author: Erica Leazenby, MD
Servings: 4
Time: 30 minutes

Orange Tahini Dressing:
2 Tbsp tahini
2 Tbsp orange juice
2 Tbsp apple cider vinegar
2 Tbsp olive oil
Pinch salt
Optional: 1/8 tsp orange blossom water

Pickled Raisins: (prepare in advance)
1⁄2 cup golden raisins
1⁄4 cup Champaigne vinegar
1/3 cup water
Pinch salt

Ingredients:

Salad:
3 lbs carrots of any color, scrubbed & sliced in half lengthwise
2-3 Tbsp olive oil
Generous pinch of Salt
1 bunch watercress, tough stems removed or arugula
1⁄4 cup golden raisin (pickled if desired)
Salt and pepper to taste
Orange tahini dressing

Directions:

1. To prepare the pickled raisins: Place raisins in a small, sealable jar and add the vinegar, water, and salt. Store the raisin in the refrigerator for up to several weeks.

2. To roast the carrots: Preheat the oven to 375 degrees. Toss the carrots with the olive oil and a generous pinch of salt. Lay the carrots in a single layer on a parchment lined baking sheet. Roast the carrots until easily pierced with a fork (about 25 min. depending on the size of the carrots). Remove from the oven and allow to cool.

3. To prepare the dressing: While the carrots are roasting, combine all the ingredients for the dressing in a small bowl and mix until smooth. Set aside.

4. Just before serving, toss the watercress, carrots, raisins and dressings to combine. Serve warm or at room temperature.

Braised cod with fennel, tomatoes and olives

Fennel is one of my favorite veggies. It has a sweet, anise flavor that in my opinion is underutilized and under-appreciated. The anise flavor of this fall veggie mellows as it caramelizes during cooking. The briny olives and bright tomatoes in this recipe make a delicious pan sauce for the humble cod. I like to serve the fish with roasted potatoes or rice.

Pro tip: Save the tops of your fennel to add to homemade stock. I store them in the freezer until stock-making day. Fennel tops are one of my secret ingredients for an amazing soup base.

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Braised cod with fennel, tomatoes and olives

Braised cod with fennel, onions and olives

Author: Erica Leazenby
Time: 30 minutes
Serves: 4

Ingredients:

2 Tablespoons olive oil
1 medium fennel bulb, sliced thin
1 small onion, sliced thinly (pole to pole)
1 pint cherry tomatoes
1 garlic clove, diced
1 bay leaf
20-25 Castelvetrano olives, pitted
4 wild caught cod fillets
Salt and pepper to taste
Parsley to garnish (optional)

Directions:

1. Heat a cast iron skillet to medium heat. Add the olive oil, fennel and onions. Sauté the veggies until they are soft and becoming translucent, about 5-6 minutes.

2. Add the garlic, bay leaf, tomatoes and olives; sauté for an addition 3-4 minutes until the tomatoes start to soften. Add 1/4-1/2 cup water to the skillet if the veggie mixture starts to thicken. 

3. Season the cod with salt and pepper. Place the cod on top of the simmering veggies. Use a spoon to baste the fish with the pan juices. Cover the skillet and cook the fish until done. The fish will take about 10 minutes per inch thickness to cook. Most cod fillets are about 1/2-3/4 inch thick and take 5-6 minutes to poach.

4. Garnish the cod with parsley if desired. 

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Want more fish recipes:
SPICE RUBBED SALMON
ROASTED SALMON WITH LEMON WALNUT RELISH

Cashew Cream Alfredo Pasta with Shitake Bacon

This sauce uses creamy, sweet cashews to create a rich sauce that provides tremendous flavor with a dose of good fats and minerals. The sauce is delicious on its own, but the roasted shitake mushrooms add a pop of flavor that should not be missed!

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Cashew Cream Alfredo Pasta with Shiitake Bacon

Author: Adapted from a recipe by fellow Natural Gourmet Institute graduate, Chloe Coscarelli
Makes approximately 2 cups sauce
Time: 30 minutes plus cashew soaking time

Ingredients:

1 lb of your favorite pasta*
2-3 Tbsp olive oil
1 4-oz package shiitake mushrooms
1 cup raw cashews, soaked**
1 large onion, large dice
3 cloves garlic, large dice
1 cup hot water
1 tsp salt
1 - 1½ Tbsp fresh lemon juice
1 - 1½ tsp miso (optional)
Salt and pepper to taste

Directions:  

1. Place your cashews in a bowl of filtered water and let sit for 6+ hours. Drain and rinse before use. 

2. Prepare the Shitake: Pre-heat the oven to 400 degrees. Remove the stems from the mushrooms and set them aside for another use.  Cut the remaining caps into ¼ inch strips. Toss the strips with 1-2 Tbsp of olive oil and season with salt and pepper. Place the mushrooms on a parchment lined baking sheet and roast for 15-20 minutes or until the mushrooms are browned and crisp. Stir once during baking. 

3. While the mushrooms are baking, cook the pasta according to the package instructions and prepare the pasta sauce.

4. Prepare the Alfredo: Heat a sauté pan over medium high heat. Sauté the onions and garlic with 1 Tbsp of olive oil until they start to soften and become transparent, about 5-7 minutes.

5. In a blender, combine the sautéed onions and garlic along with the cashews, hot water, lemon juice, miso and seasoning. Run the blender on high until the mixture is smooth. Adjust the flavor by adding additional lemon juice, miso or salt and pepper as desired. 

6. Toss the pasta and sauce in a pasta bowl and garnish with the mushrooms.  Serve. while hot.  

* I prefer chickpea pasta for added protein and fiber in the meal.  

** If you forget to soak the cashews you can pour boiling water over the nuts and let them sit for as long as you have. 

Nutrients per ¼ cup sauce: Calories 132; Fat 11g; Carbohydrates 7g; Fiber 1g; Protein 3g