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Breads
Winter brings the end of the seasons. During winter, the cold and darkness drive us in to seek warmth. It is a time to rest, meditate and store physical energy. Winter is the season of the Bladder and Kidneys in Traditional Chinese Medicine. To harmonize with this season we become more receptive and introspective. We cool the surface of the body while warming the core. The following recipe offers the comfort and warmth of baking your own bread during the cold months. The cranberries nourish the yin (passive, quiet, moistening nature) of the body and benefit the bladder and kidneys. The squash helps to drain dampness and tonify the center. The cooking method and spices help to warm the Spleen and the core of the body overall. This recipes is a variation off of one of my mother's favorite recipes. Ingredients  - 1 cup Sucanat or organic sugar
- 1/3 cup butter
- ½ cup pumpkin or squash puree
- 1/3 cup water
- 2 free range eggs
- 1 2/3 cups All purpose organic flour
- 1 tsp. baking soda
- ¾ tsp. salt
- ½ tsp. ground cinnamon
- ½ tsp. ground cloves
- ½ tsp. ground nutmeg
- 1 tsp. vanilla
- ¼ tsp. baking powder
- 6 oz. Frozen (thawed and drained) or fresh cranberries
- 1/2 cup chopped nuts (optional)
- zest of orange to taste
Instructions Heat oven to 350° F. Grease bottom only of 1 loaf pan, 9x5x3. Mix Sucanat and butter in large bowl. Stir in eggs, pumpkin and water. Mix in flour and other dry ingredients. Add in cranberries. Pour into pan and bake until wooden pick inserted comes out clean, 60-70 minutes. Cool 5 minutes, loosen sides of loaf from pan and remove. Makes 1 loaf.
Contributed by April Crowell 1.4 http://www.pulseholistichealth.com/recipes/cranberry-pumpkin-bread/
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This is a fantastic simple cornbread recipe. Great with soups, stew or just as a warm treat with a little honey. From Recipes for Self Healing by Daverick Leggett Prep time 5 min; Cooking time 30 min. Ingredients - 1 ½ cup cornmeal
- ¾ cup wheat or spelt flour
- 4 tsp. aluminum free baking powder
- ½ cup sesame seeds, white or black
- ½ cup crushed walnuts
- 1 tsp. salt
- 2 eggs
- 1 ¼ cup soy milk
- ¼ cup sunflower oil
- 1 Tbsp. maple syrup
Instructions Mix together all dry ingredients in a bowl. Beat eggs and milk together. Stir these into the dry mixture along with the oil and syrup.
The mixture should be quite wet. Grease one large or two small loaf pans, fill two-thirds full. Bake at 400 degrees for about 30 minutes.
Test with a knife to ensure that it is cooked all the way through. 1.4 http://www.pulseholistichealth.com/recipes/journey-bread/
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Desserts
Pumpkin Custard or Pie Filling
This is an old family favorite recipe of April’s. Use as a simple custard for breakfast or dessert or pour into your favorite type of pie shell. Ingredients - 3 cups pumpkin or squash puree
- (drain off excess water if necessary as some squash are watery)
- 4 eggs
- ½ cups maple syrup
- ½ tsp cinnamon
- ½ tsp nutmeg
- 1/4 tsp clove
- pinch of salt
Instructions Heat oven to 425º. Mix together all ingredients. Pour into oven safe baking dish. Bake at 425º for 15 minutes then reduce heat to 325º for 30-40 minutes or until a knife inserted comes out clean.
1.4 http://www.pulseholistichealth.com/recipes/pumpkin-custard-or-pie-filling/
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The following for Gluten Free Pie Crust is again borrowed from The Gluten Free Girl and the Chef website. Ingredients - 1 1/4 cup (5 ounces) almond flour (this is not the same as almond meal)
- 2/3 cup (2 ounces) gluten-free oat flour
- 2/3 cup (2 ounces) tapioca flour
- 1½ cup (2 ounces) teff flour
- ½ cup (3 ounces) potato starch
- 1/4 cup (2 ounces) sweet rice flour
- 2 tsp xanthan gum
- 1/4 tsp guar gum
- ½ tsp kosher salt
- 5 tbsp butter, cold (or non-dairy butter sticks)
- 4 tbsp leaf lard, cold (see website for notes)
- 1 large egg
- 6 to 8 tbsp ice-cold water
Instructions Finishing the dough. Combine the egg with 3 tablespoons of the water and whisk them together.Here’s where you can go two ways. If you want to do everything by hand, then do so. Add the eggy water to the dough. Work the dough together with your hands, or a rubber spatula, or whatever feels right. When the dough feels coherent, stop.
Or, you can do what I have reluctantly realized makes gluten-free pie dough even better than making it by hand: finish it in the food processor. Move the sandy dough to the food processor and turn it on. As the dough is running around and around, drizzle in the eggy water. Stop to feel the dough. If it still feels dry and not quite there, then drizzle in a bit more water. If you go too far, and the dough begins to feel sticky or wet, sprinkle in a bit of potato starch to dry it out. Again, after you make pies for awhile, you’ll know this by feel alone.
Making the crust. Wrap the pie dough in plastic wrap (or in a bowl) and let it rest in the refrigerator for 15 minutes or so. Take it out and roll out the dough between two pieces of parchment paper. This means you won’t work any extra flour into the dough. Roll it out as thin as you can. Thinner. Thinner. Come on, you can do it — thinner still. Carefully, lift the top piece of parchment paper and turn the dough upside down on the top of a pie plate. Rearrange until it is flat.
If the dough breaks, don’t despair. Simply lift pieces of the dough off the counter and meld it with the rest of the dough. Remember, there’s no gluten, so you can’t overwork the dough. Play with it, like you’re a kid again. Place the pie dough in the pie plate and crimp.
When you have a pie dough fully built, you are ready to make pie.
Put the pie pan in the refrigerator while you preheat the oven to 325° and make the filling 1.4 http://www.pulseholistichealth.com/recipes/gluten-free-pie-crust/
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Coconut Flour Orange Cake
From Nourishingdays.com (gfcf)
Lovely oranges! The delicate fragance of this cake is to die for! Ingredients Cake
- 6 eggs
- 1/4 cup coconut oil
- 1/4 cup coconut milk
- 6 Tablespoons raw honey
- 1 teaspoon vanilla extract
- 1/2 teaspoon orange zest
- 1/2 cup coconut flour
- 1/2 teaspoon baking powder (aluminum free)
- 1/2 teaspoon sea salt
- juice of 1/2 medium orange
-
Frosting
- 1/2 cup coconut oil, melted in a glass bowl
- 9 drops of liquid stevia (alternatively, you could use a couple of teaspoons of raw honey)
- 1 packed teaspoon orange zest
- 1/2 teaspoon vanilla extract
- pinch of salt
Instructions Cake
Take your eggs out of your refrigerator and allow them to come to room temperature. Preheat the oven to 350 degrees. Measure out coconut oil and place in an 8?x8? pan. Place the pan in the oven to melt the coconut oil. While the coconut oil is melting, whisk the eggs, coconut milk, honey, vanilla and orange zest together.
Once the coconut oil is melted (probably around five minutes or less), remove the pan from the oven and let it cool while you mix in the rest of your ingredients. Combine coconut flour, baking powder and sea salt. Stir the dry ingredients into the wet.
Once your pan is cooled enough to handle, carefully swirl your coconut oil around your pan in order to grease all sides. Then pour the coconut oil into the batter and mix until all lumps are gone.
Pour the batter into your greased pan and place on the middle rack of the oven. Bake for 35-40 minutes, until browned on top and a toothpick comes out clean.Place the cake on a cooling rack.
After the cake has cooled a bit, but is still warm, poke holes all over the top with a fork. Juice the orange half right over the whole cake, making sure to evenly distribute the juice.
Frosting
Recipe notes: Be sure to melt your coconut oil in a glass bowl. I do this by putting the bowl over a small pan of simmering water.Ingredients
Mix all ingredients into warm coconut oil. You are now going to place the bowl into the freezer in order to cool it down. It is very important to check on it every couple of minutes to catch it before it gets too cold. You want to take it out of the freezer right when it starts to get cloudy. At this point the cold bowl (and your cool kitchen) will continue to turn the liquid oil into a solid. Continue to whisk the frosting as it gets cloudier and cloudier and eventually turns into a whipped butter consistency. The idea is to get a bit of air into it. Once it is to a whipped (very soft) butter consistency plop it onto your cooled cake. Frost it very quickly before the coconut oil hardens. It will seem like a pretty thin layer of frosting, but it is just enough. 1.4 http://www.pulseholistichealth.com/recipes/coconut-flour-orange-cake/
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This time of year, I find my garden is abundant with herbs, if not overrun. One of my favorites is lemon balm. It’s delightfully refreshing scent lifts the spirit, calms anxieties, aids digestion and is simply delicious. This wonderful cake is fantastic with a light tea and fresh fruits.
Contributed by April Crowell Ingredients - [Lemon Herbed Tea Cake]
- ¾ c. milk
- 1 T. finely chopped fresh lemon balm*
- 1 T. finely chopped fresh lemon thyme*
- 2 c. all purpose flour OR ½ c. coconut flour (coconut flour is denser and very absorbent so you would use less)
- 1 ½ t. baking powder
- ¼ t. salt
- 6 T. butter at room temp
- 1 c. organic sugar
- 2 eggs
- *If you don’t have lemon balm and lemon thyme substitute 2 T. lemon zest.
-
- [Lemon Glaze]
- ½ c. lemon, apricot or orange marmalade.
- Water.
-
-
-
Instructions [Cake]
Butter a 9x5x3 inch loaf pan. Preheat oven to 325°. Heat the milk with the chopped herbs until just warmed-don’t scald the milk. Remove from heat and allow mixture to cool.
Mix the flower, baking powder, and salt together in a bowl. Cream the butter in separate bowl and gradually add in the eggs one at a time. Add the flour mixture alternately with the herbed milk mixture. Mix until batter is just blended.
Bake for about 50 min. or until a toothpick inserted in the center comes out clean. Remove from pan and place on wire rack. Pour lemon glaze over the bread while still warm. Decorate with sprigs of lemon thyme and lemon balm.
[Lemon Glaze]
Heat marmalade over medium heat add just enough water to make mixture pourable but not runny. Pour over warm tea cake. Enjoy! 1.4 http://www.pulseholistichealth.com/recipes/lemon-herbed-tea-cake/
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Honey Nut Baked Fresh Figs
From Bon Appetite 2007
Serves 4
Preparation time & cooking time: 30 mins. Ingredients - 12 ripe fresh figs
- 8 Tbsp. clear honey
- 7 oz tub of Greek natural yoghurt
- 1 oz flaked almonds, lightly toasted*
- *Any nut would be acceptable, suggestion: pecans, hazelnuts, combinations.
Instructions Trim the end of the stalks off each fig and then cut a cross into the top of each one and open it up.
Place the figs into a baking pan that will easily fit all fruit.
Drizzle the honey equally over the fruit. Sprinkle with the nuts and then cover.
Place them into a 375° oven and cook for 15 minutes, or until tender & fig juice is running.
Add a good spoonful of Greek yoghurt to each one and eat while they're still warm.
1.4 http://www.pulseholistichealth.com/recipes/honey-nut-baked-fresh-figs/
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Gluten Free
Pumpkin Custard or Pie Filling
This is an old family favorite recipe of April’s. Use as a simple custard for breakfast or dessert or pour into your favorite type of pie shell. Ingredients - 3 cups pumpkin or squash puree
- (drain off excess water if necessary as some squash are watery)
- 4 eggs
- ½ cups maple syrup
- ½ tsp cinnamon
- ½ tsp nutmeg
- 1/4 tsp clove
- pinch of salt
Instructions Heat oven to 425º. Mix together all ingredients. Pour into oven safe baking dish. Bake at 425º for 15 minutes then reduce heat to 325º for 30-40 minutes or until a knife inserted comes out clean.
1.4 http://www.pulseholistichealth.com/recipes/pumpkin-custard-or-pie-filling/
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The following for Gluten Free Pie Crust is again borrowed from The Gluten Free Girl and the Chef website. Ingredients - 1 1/4 cup (5 ounces) almond flour (this is not the same as almond meal)
- 2/3 cup (2 ounces) gluten-free oat flour
- 2/3 cup (2 ounces) tapioca flour
- 1½ cup (2 ounces) teff flour
- ½ cup (3 ounces) potato starch
- 1/4 cup (2 ounces) sweet rice flour
- 2 tsp xanthan gum
- 1/4 tsp guar gum
- ½ tsp kosher salt
- 5 tbsp butter, cold (or non-dairy butter sticks)
- 4 tbsp leaf lard, cold (see website for notes)
- 1 large egg
- 6 to 8 tbsp ice-cold water
Instructions Finishing the dough. Combine the egg with 3 tablespoons of the water and whisk them together.Here’s where you can go two ways. If you want to do everything by hand, then do so. Add the eggy water to the dough. Work the dough together with your hands, or a rubber spatula, or whatever feels right. When the dough feels coherent, stop.
Or, you can do what I have reluctantly realized makes gluten-free pie dough even better than making it by hand: finish it in the food processor. Move the sandy dough to the food processor and turn it on. As the dough is running around and around, drizzle in the eggy water. Stop to feel the dough. If it still feels dry and not quite there, then drizzle in a bit more water. If you go too far, and the dough begins to feel sticky or wet, sprinkle in a bit of potato starch to dry it out. Again, after you make pies for awhile, you’ll know this by feel alone.
Making the crust. Wrap the pie dough in plastic wrap (or in a bowl) and let it rest in the refrigerator for 15 minutes or so. Take it out and roll out the dough between two pieces of parchment paper. This means you won’t work any extra flour into the dough. Roll it out as thin as you can. Thinner. Thinner. Come on, you can do it — thinner still. Carefully, lift the top piece of parchment paper and turn the dough upside down on the top of a pie plate. Rearrange until it is flat.
If the dough breaks, don’t despair. Simply lift pieces of the dough off the counter and meld it with the rest of the dough. Remember, there’s no gluten, so you can’t overwork the dough. Play with it, like you’re a kid again. Place the pie dough in the pie plate and crimp.
When you have a pie dough fully built, you are ready to make pie.
Put the pie pan in the refrigerator while you preheat the oven to 325° and make the filling 1.4 http://www.pulseholistichealth.com/recipes/gluten-free-pie-crust/
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World Vegetarian Classics, Celia Brooks Brown, Published 2005 by Pavillion Books Notes: The recipe suggests boiling the beets to cook them; I prefer to roast them in the oven to bring out their full sweetness. This is easily done by scrubbing the beats and trimming the leaves and roots down to no more than an inch. Place a beet in the center of a piece of aluminum foil, pour a small amount of olive oil over the beet to keep the foil from sticking, wrap and cook in a low oven (250) for 2-3 hours or until a skewer poked into a beet meets little resistance. Allow the beets to cool and slip off the skins and trim the ends for slicing. Roasted beets can be stored in the foil in the fridge for 3 to 4 days before using. The original proportions of the recipe are to serve 4. It is possible to increase the beets and pineapple significantly without increasing the other ingredients and still have a wonderfully balanced dish. If the flavors become too sweet, increase the white wine vinegar a ½ tbsp at a time and salt to taste until flavors balance. If using raw beet (and not roasting them), bring a saucepan of water to the boil. Scrub the beets and boil until tender, about 30-40 minutes. Drain, cool and slip off the stems, roots, and skins. Ingredients - 9 oz cooked beet
- ½ large fresh pineapple (I use canned in water when fresh is not available in my area)
- 1 small onion, sliced into thin rings (purple onion works very well here)
- ½ tsp salt
- ½ tsp suga
Instructions Slice the cooked beet thinly. Cut the pineapple into 1 inch thick round slices, then cut the skin away. Cut the tender flesh away from the core and into bite sized pieces. In a (preferably) ceramic or glass bowl, combine the beets, pineapple and onion rings. Mix the vinegar, salt and sugar together, then toss through the salad. Leave to stand for 30 minutes to allow flavors to meld, stirring occasionally. 1.4 http://www.pulseholistichealth.com/recipes/beet-and-pineapple-salad/
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The following recipe for a gluten free stuffing recipe comes from a fun site, The Gluten Free Girl and the Chef. Any gluten free bread will work, though avoiding one that is heavy on seeds and whole grains is preferable.
http://glutenfreegirl.com/this-is-the-gluten-free-stuffing-we-will-be-eating/ Ingredients  - 2 loaves gluten-free bread, diced into one-inch cubes, toasted and cooled
- 2 large ribs celery, medium diced
- 1 large yellow onion, medium diced
- 2 tbsp good olive oil
- 2 tbsp garlic, finely chopped
- 1 tbsp fresh rosemary, finely chopped
- 1 tbsp fresh thyme, finely chopped
- 1 tbsp fresh sage, finely chopped
- 1 cup chicken stock
- 1 egg yolk
- ½ teaspoon salt
- ½ teaspoon pepper
Instructions Sautee the onion and celery in olive oil on medium-low heat until they are translucent. You will be able to smell the onions cooking at this point. (Take a deep whiff. That’s a beautiful smell.) Add the garlic, as well as the rosemary, sage, and thyme. Stir these in and cook until you can smell the herbs, about one to two minutes. Remove from heat.
Bring the chicken stock to boil on high heat. Place the egg yolk in a medium-sized bowl and carefully ladle two to three ounces of the chicken stock to the egg yolk, slowly, while whisking the mixture. Add the rest of the chicken stock to the egg mixture at this point. (Ladling a small portion of the stock into the egg first, and blending it, will prevent you from having scrambled eggs.)
Add the cooled celery, onion, and herbs mixture into the stock and egg mixture. Toss the bread cubes into this mixture and stir it all around with your hands (or a spoon), to coat the bread. Add the salt and pepper and toss the bread again. Place all of this into a greased casserole dish (big enough to hold three quarts) and cover it with aluminum foil.
Bake for twenty minutes at 425°, then remove the foil and bake for another ten minutes. Take a toothpick and stick it into the stuffing. If it comes out clean, the stuffing is done. If not, bake until the toothpick comes out clean.
Serves six to eight people, depending on their appetite for stuffing. 1.4 http://www.pulseholistichealth.com/recipes/gluten-free-stuffing/
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This is a protein packed summer salad: Enjoy!!
Anne Woodhouse Ingredients  - 1 ½ cup lentils, preferably organic French green lentils
- ½ large onion diced
- 2 carrots, diagonally sliced
- ½ red pepper, finely diced
- ½ to 1 cucumber finely diced
- ¼ cup finely chopped parsley
- 2 Tbs. Hijiki
- Toasted sesame oil
- Seasoned rice vinegar
- Rice vinegar
- Grated ginger
- Salt and Pepper sauce to taste
Instructions Rinse lentils, place in a heavy sauce pan and add water to cover lentil by about an inch. (Add a half of a piece of Kombu if you have it.) Bring the lentil to a boil and then turn down and let them simmer. Test after about 45 min to an hour. When the lentils are nearly finished add salt to taste and let the lentils finish cooking.
Mix the hijiki with 1 Tbsp. toasted sesame oil, 1 Tbsp. seasoned rice vinegar, and 1 Tbsp. hot water and allow to soften while the lentils are cooking.
Sauté the onions until soft. Add the carrots and sauté with the onions.
Allow the lentils to cool slightly, add the sautéed onions, carrots, peppers, cucumbers, parsley, and hijiki with its dressing.
Make a little additional dressing with 1 Tbs. Toasted sesame oil, 2 Tbs. rice vinegar, ½ teas. Grated ginger….Add dressing as needed for taste. Adjust seasoning with salt and pepper sauce. 1.4 http://www.pulseholistichealth.com/recipes/sesame-lentil-salad/
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Grains
From Recipes for Self Healing By Daverick Leggett Remember when people used to make baked beans? Rather than opening a can, the beans were soaked and then slowly cooked in the oven—saturating the house with a luscious scent. This is one of my favorite in Daverick’s book (I like them all, really). It is wonderful for the upcoming cooler months and for those who need deep blood building. Enjoy—April Ingredients - ½ lb haricot beans; soaked, washed and boiled until tender (about 1 hour)
- 4 oz of pork
- 1 lb of tomatoes
- 1 onion
- 2 T molasses
- 1 ½ T red wine vinegar
- 2 cloves garlic
- ½ tsp fresh ground pepper
- 1 tsp rosemary
- 1 tsp savory
- 3 bay leaves
- 1 T tamari
- 6 oz water
Instructions Presoak, wash and boil the beans. Once the beans are underway, chop the tomatoes and cook them in an ovenproof dish until they have reduced by ½ cup. Chop the pork into small cube and add to this. Chop the onion finely and add all the other ingredients, stirring together well until warmed. Drain the beans and add these. Cover the casserole with a tightly fitted lid and cook in the oven at a low setting for three hours or more.
“The beans and molasses are deeply nourishing to the Blood, which is the main focus of this dish. The pork nourishes the Yin. The vinegar, pepper, onion, garlic and herbs add warmth and movement. The tomato has a cooling action on the Liver and a cleansing action on the Blood, although its extreme coldness is moderated by the long and deep cooking time.” Daverick Leggett 1.4 http://www.pulseholistichealth.com/recipes/baked-beans/
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Contributed by Anne Woodhouse
Barley offers a delicious gluten-free variation to the traditional tabbouleh made with bulgar or cracked wheat. Ingredients  - 4 cups cooked barley
- 2 cups tightly packed finely chopped fresh flat leaf parsley leaves and tender stems, about 2 bunches
- 2 cups peeled, seeded and diced cucumbers
- 2 cups diced, plum tomatoes
- ½ cup finely chopped fresh mint leaves
- ¼ cup fruity olive oil
- ¼ cup freshly squeezed lemon juice, more if needed
- Salt to taste
Instructions Combine all the barley through mint leaves in a large bowl and toss to combine. Blend the olive oil and lemon juice in a small cup. Toss the salad with the dressing. Adjust flavor to taste with salt, lemon, and olive oil.
Variations: For a Greek taste, replace the mint with fresh dill. Add ½ to 1 cup of fresh feta and ¼ cup of pitted kalamata olives.
Notes: To cook 2 cups of dry barley, bring 6 cups of water with ¼ teaspoon salt to a boil. Pull the pot from the heat and add the barley. Return to heat and bring back to a boil over medium heat, reduce heat, cover and simmer until the barley is barely tender (it will still be a little chewy) 40-50 minutes for hull-less barley, 30-40 minutes for pearl barley. Drain off any unabsorbed water and immediately return the barley to the hot pot, cover and steam off the heat for 5 to 10 minutes.
Hull-less barley, the hull is lost in the harvesting process and still contains the highly nutritious bran. Pearl or pearled barley, the hull and bran are removed with abrasion. 1.4 http://www.pulseholistichealth.com/recipes/barley-tabbouleh/
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Amaranth–for breakfast, lunch or dinner
Amaranth is a tiny South American grain that was a staple for the Aztecs. It is high in the essential amino acid lysine and higher in protein than many other grains. It is packed with minerals and vitamins and is used in treatment of heart disease, hypertension, menstrual issues and helps regulate the blood. Delicious and easy to cook, amaranth has a mild, nutty flavor and lends itself to both sweet and savory dishes. Because it thickens when cooked it can add body to stews or soups. Try flavoring it with rosemary and thyme and serving it on crostini, with steamed greens, goat cheese and sun dried tomatoes. The dried grain can also be popped and served with a little honey. Ingredients  Basic Breakfast Amaranth
- 1 cup Amaranth
- 2 1/2 cups filtered or spring water
- Dash of salt ¼ c. chopped almonds or other nut (optional)
- ¼ c. dried or fresh fruit (optional)
- Cinnamon and nutmeg (or other spices) to taste
- Honey or maple syrup (optional)
- Warm nutmilk or cream (optional)
Instructions Rinse amaranth in warm water. In a medium sauce pan; bring water and amaranth to a soft boil on medium heat. Cook for 10 – 15 minutes, stirring often. The amaranth is done when the excess water has cooked off, and the grain sticks slightly to the edges of the pan. It should be thick and the grains will softly pop in your mouth. Remove from heat. Blend in the flavorings of your choice and enjoy!
Note: Some people swear that you need to soak this grain for 12-24 hours. This will definitely make it more digestible. However, we’ve had no problems with rinsing and then cooking. 1.4 http://www.pulseholistichealth.com/recipes/amaranth-for-breakfast-lunch-or-dinner/
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This is a protein packed summer salad: Enjoy!!
Anne Woodhouse Ingredients - 1 ½ cup lentils, preferably organic French green lentils
- ½ large onion diced
- 2 carrots, diagonally sliced
- ½ red pepper, finely diced
- ½ to 1 cucumber finely diced
- ¼ cup finely chopped parsley
- 2 Tbs. Hijiki
- Toasted sesame oil
- Seasoned rice vinegar
- Rice vinegar
- Grated ginger
- Salt and Pepper sauce to taste
Instructions Rinse lentils, place in a heavy sauce pan and add water to cover lentil by about an inch. (Add a half of a piece of Kombu if you have it.) Bring the lentil to a boil and then turn down and let them simmer. Test after about 45 min to an hour. When the lentils are nearly finished add salt to taste and let the lentils finish cooking.
Mix the hijiki with 1 Tbsp. toasted sesame oil, 1 Tbsp. seasoned rice vinegar, and 1 Tbsp. hot water and allow to soften while the lentils are cooking.
Sauté the onions until soft. Add the carrots and sauté with the onions.
Allow the lentils to cool slightly, add the sautéed onions, carrots, peppers, cucumbers, parsley, and hijiki with its dressing.
Make a little additional dressing with 1 Tbs. Toasted sesame oil, 2 Tbs. rice vinegar, ½ teas. Grated ginger….Add dressing as needed for taste. Adjust seasoning with salt and pepper sauce. 1.4 http://www.pulseholistichealth.com/recipes/sesame-lentil-salad/
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Indian Spiced Kale with Chickpeas
Makes 4 servings, about ¾ cup each. Ingredients  - 1 Tbl. Extra-virgin olive oil.
- 1-1.5 pounds Kale, ribs removed & coarsely chopped
- 1 cup vegetable broth
- 3 cloves Garlic
- 1 tsp. Ground coriander
- ½ tsp. Ground cumin
- ¼ tsp. Garam masala
- ¼ tsp. Salt
- 15 ounces chickpeas, rinsed
Instructions Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring until fragrant. Add chickpeas, broth and spices cook for 1 minute. Toss Kale in and stir to coat. Cook for 1-2 minutes until Kale is bright green. Remove from heat.
1.4 http://www.pulseholistichealth.com/recipes/indian-spiced-kale-chickpeas/
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Vegetable and Chickpea Curry
Adapted from “Cooking Light” Ingredients - 1 Tbsp olive oil
- 1 ½ cups chopped onion
- 1 cup sliced carrot
- 1 Tbsp curry powder
- 1 tsp brown sugar
- 1 tsp grated peeled fresh ginger
- 2 garlic cloves, minced
- 1 Serrano chili, seeded and peeled
- 3 cups cooked chickpeas (garbanzo beans)
- 1 ½ cups cubed peeled baking potato
- 1 cup diced green pepper
- ½ tsp salt
- ¼ tsp black pepper
- 1/8 tsp red pepper
- 1 stick Kombu (dried seaweed)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (14 ounce can or box) vegetable broth
- 1 cup coconut milk
- 2 cups slivered kale or spinach
- Raisins, chopped cashews or peanuts for condiments
- Cooked quinoa, rice or couscous
Instructions Heat oil in a large skillet over medium heat. Add onion and carrot, cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic and chile, cook 1 minute, stirring constantly.
Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and the next 7 ingredients through broth. Cover and cook on HIGH for 6 hours or until vegetables are tender. Remove the kombu and add the kale and coconut milk; stir until the kale is tender and vibrant in color. Serve over couscous, quinoa or brown rice. Garnish with raisins and nuts. 1.4 http://www.pulseholistichealth.com/recipes/vegetable-chickpea-curry/
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Meat Dishes
Grilled Yogurt-Lamb Kebobs
Nothing says summer like grilling, so just in time for Father’s Day and the 4th of July, here is a wonderful recipe. You will need to plan a day ahead but it is well worth it. Letting the lamb marinate for at least 8 hours in the yogurt marinade works wonders. This recipe originally called for a 4-5 lb butterflied leg of lamb, that you opened and grilled for 10-15 minutes each side. We adapted this to kebobs to which you can add bright vegetables, if desired. Either way, it’s delicious. Ingredients Kebobs
- 2 cups whole-milk yogurt, divided
- 1 teaspoon plus 3 1/2 tablespoons Tabil Spice Blend (see below)
- 5 large garlic cloves, minced, divided
- 1 teaspoon kosher salt plus more for seasoning
- 1 teaspoon freshly ground black pepper plus more for seasoning
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 4 lemons, halved
- 1 4–5 pound butterflied leg of lamb, opened like a book
- OR
- 4-5 pounds lamb meat for kebobs
- Optional mixed vegetables of choice (onions, mushrooms, peppers, tomatoes, etc) cut into large chunks for kebobs
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Tabil Spice Mix
- Tabil (say it like “table”) is a favorite Tunisian flavor, rich with coriander, caraway and cayenne. Traditionally, the herbs were sun dried. Here we use dried to save time.
-
- Makes about 1/4 cup
- Preparation Time: 5 minutes
-
- 2 teaspoons garlic powder
- 1/4 cup coriander seeds
- 1 tablespoon caraway seeds
- 2 teaspoons cayenne pepper
-
- Combine the garlic with the coriander, caraway, and cayenne. Store in the refrigerator or freezer.
Instructions Mix 1 cup yogurt, 1 teaspoon Tabil Spice Blend, and 1 minced garlic clove in a small bowl. Season to taste with salt and pepper. Cover and chill. Whisk remaining 1 cup yogurt, remaining 3 1/2 tablespoons Tabil Spice Blend, 4 minced garlic cloves, 1 tsp. salt, 1 teaspoon pepper, oil, and lemon juice in a large bowl. Add lamb; turn to coat. Cover and chill overnight, turning occasionally.
Prepare grill to medium-high heat.
For butterflied leg of lamb:
Season lamb with salt and pepper. Grill until meat is cooked to desired doneness, 10–15 minutes per side for medium-rare. Let rest 10 minutes.
For kebobs:
Season lamb as mentioned above. Alternate meat and vegetables on skewers. Grill until meat is cooked to desired doneness, 10-15 minutes. Let rest 10 minutes.
While the meat rests:
Grill lemon halves, cut side down, until charred, about 5 minutes. Thinly slice lamb against the grain and arrange on a platter; garnish with lemons. Serve with reserved yogurt sauce. 1.4 http://www.pulseholistichealth.com/recipes/grilled-yogurt-lamb-kebobs/
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Grilled Salmon with Dill and Parsley
Fire up the grill! This recipe is super easy and can be served fresh off the grill or a cold dish. Ingredients - 1 lb salmon filet
- 4 tsp dill weed
- 4 tsp parsley
- Olive oil
- Salt
- Pepper
Instructions Take your fish out of the fridge beforehand so that it has a chance to reach room temperature. Make sure that the cut of fish is suitable size for grilling. If you are using a whole salmon make 2 or 3 slashes in each side to speed up the cooking.
Mix pepper, dill, parsley and oil together and brush over fish. Save the salt for after you cook the salmon, as it will draw out moisture if you salt it before cooking. Grill thoroughly about 10-15 min for medium filet. Try to keep from moving the salmon too much to prevent sticking. 1.4 http://www.pulseholistichealth.com/recipes/grilled-salmon-dill-parsley/
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This is a Belgian beef stew with sweetly caramelized onions and dark beer. From the Silver Palate Ingredients - 1/4 lb bacon
- 2 very large yellow onions, peeled an thinly sliced.
- 1 Tbsp. granulated sugar
- 1 cup unbleached flour
- 1 Tbsp. dried thyme
- 1 tsp. salt
- 1/2 tsp. freshly ground black pepper
- 3 lbs beef stew, cubed
- Canola oil (optional)
- 2 cup dark imported beer
- Chopped parsley
Instructions Coarsely dice the bacon and sauté in large skillet until crisp and brown. Remove bacon with slotted spoon and reserve.
Add the onions to the skillet and cook them in the rendered bacon fat until tender, about 20 min. Uncover the skillet, raise the heat, and sprinkle the onions with sugar. Toss and stir them until they are well browned. Transfer the onions to a strainer set over a bowl and let stand while you prepare the beef.
Stir together on a plate the flour, thyme, salt and pepper, and roll the cubes of meat around in the mixture until well coated. Shake off the excess and set the cubes on another plate.
Press the onions gently with the back of a spoon to extract as much of the cooking fat as possible. Transfer fat to a kettle. Add additional fat in the form of vegetable oil if needed for browning the beef.
Set kettle over high heat, when very hot, brown 6-7 cubes at a time—do not over crowd the kettle. Remove browned cubes and continue until are done.
Pour beer into kettle and use a spoon to stir up all the browned bits from the bottom. Return the beef cubes to kettle, along with onions and bacon.
Cook for 1 1/2 hours on medium heat or until meat is tender and stew had reduce slightly and thickened.
Taste and correct seasonings. Garnish with parsley and enjoy. 1.4 http://www.pulseholistichealth.com/recipes/beef-carbonnade/
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Salads
Rubbed Kale or Chard and Spinach Salad
This salad and its many potential variations is a perennial favorite amongst the practitioners at Pulse. This version utilizes some of the best of fall flavors to create a bright and colorful dish. Ingredients - 1 bunch kale or chard
- 1 bunch spinach washed and drained
- 1 green apple, diced
- 2 tbsp olive oil
- ½ tsp salt
- ½ cup dried cranberries
- ½ cup roasted walnuts or pecans
- ½ cup blue cheese (optional)
- 2 tbsp apple cider vinegar
Instructions Wash and trim kale or chard in a sink of warm water. Gently rip, tear or cut the leaves into small pieces. Remove any heavy stems. Shake off excess water and then roll kale or chard in a clean towel to dry. Place in a bowl with olive oil and salt. Gently massage or rub the oil and salt into the kale or chard until it begins to soften and break down and become limp—10-15 minutes. Mix kale with the rest of ingredients and toss with vinegar to coat. 1.4 http://www.pulseholistichealth.com/recipes/rubbed-kale-or-chard-and-spinach-salad/
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World Vegetarian Classics, Celia Brooks Brown, Published 2005 by Pavillion Books Notes: The recipe suggests boiling the beets to cook them; I prefer to roast them in the oven to bring out their full sweetness. This is easily done by scrubbing the beats and trimming the leaves and roots down to no more than an inch. Place a beet in the center of a piece of aluminum foil, pour a small amount of olive oil over the beet to keep the foil from sticking, wrap and cook in a low oven (250) for 2-3 hours or until a skewer poked into a beet meets little resistance. Allow the beets to cool and slip off the skins and trim the ends for slicing. Roasted beets can be stored in the foil in the fridge for 3 to 4 days before using. The original proportions of the recipe are to serve 4. It is possible to increase the beets and pineapple significantly without increasing the other ingredients and still have a wonderfully balanced dish. If the flavors become too sweet, increase the white wine vinegar a ½ tbsp at a time and salt to taste until flavors balance. If using raw beet (and not roasting them), bring a saucepan of water to the boil. Scrub the beets and boil until tender, about 30-40 minutes. Drain, cool and slip off the stems, roots, and skins. Ingredients - 9 oz cooked beet
- ½ large fresh pineapple (I use canned in water when fresh is not available in my area)
- 1 small onion, sliced into thin rings (purple onion works very well here)
- ½ tsp salt
- ½ tsp suga
Instructions Slice the cooked beet thinly. Cut the pineapple into 1 inch thick round slices, then cut the skin away. Cut the tender flesh away from the core and into bite sized pieces. In a (preferably) ceramic or glass bowl, combine the beets, pineapple and onion rings. Mix the vinegar, salt and sugar together, then toss through the salad. Leave to stand for 30 minutes to allow flavors to meld, stirring occasionally. 1.4 http://www.pulseholistichealth.com/recipes/beet-and-pineapple-salad/
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Ingredients  - ¾ oz or 20 grams assorted dried
- seaweed (wakame, hijiki and arame)
- ½ cucumber halved length wise
- 2 scallions shredded
- 1 carrot, grated
- 1 box of mustard and cress greens
- 2 T Japanese rice vinegar
- 2 t. shoyu (soy sauce)
- 1 T mirin (rice wine)
- 2 tsp sesame oil
- 1 tsp white miso
Instructions Soak the different seaweeds in separate bowls of cold water—the wakame will need 10 minutes and the others 30 minutes—drain.
Cook the wakame only in a pan of boiling water for 2 minutes, the drain and let cool. Put all the seaweeds in a bowl. Scoop the seeds out of the cucumber and finely slice the flesh. Add the seaweeds with the scallions and mustard and cress. Mix the remaining ingredients in a pitcher, add to the bowl, and toss together. 1.4 http://www.pulseholistichealth.com/recipes/seaweed-salad/
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Roasted Baby Beets and Arugula Salad with Lemon Gorgonzola Vinaigrette
Bon Appétit | April 2006 by Tina Miller Ingredients  - 1/4 cup fresh lemon juice
- 1 tablespoon red wine vinegar
- 1/2 cup plus 1/3 cup extra-virgin olive oil
- 1/2 cup crumbled Gorgonzola cheese (about 4 oz)
- 2 cups roughly torn bite-size pieces French bread
- 1/4 cup assorted chopped fresh herbs (such as parsley, basil, and rosemary)
- 1 garlic clove, minced
- 24 baby beets, trimmed, scrubbed
- 8 ounces baby arugula (about 12 cups)
Instructions Place lemon juice and vinegar in small bowl. Gradually whisk in 1/2 cup oil. Stir in cheese. Season with salt and pepper. (Dressing can be made 1 day ahead. Cover and chill.)
Preheat oven to 375°F. Heat remaining 1/3 cup oil in medium ovenproof skillet over medium heat. Add bread pieces; toss to coat. Add herbs and garlic; toss to coat. Sauté until bread is crisp, about 4 minutes. Using slotted spoon, transfer croutons to plate in single layer. Cool.
Add beets to same skillet, tossing to coat with any remaining herbs and oil. Cover skillet with foil and transfer to oven. Roast until beets are tender, about 45 minutes. Cool beets. Peel, if desired; cut in half.
Toss arugula with 1/2 cup dressing in large wide bowl. Season to taste with salt and pepper. Top with beets and croutons and serve. 1.4 http://www.pulseholistichealth.com/recipes/roasted-baby-beets-and-arugula-salad-with-lemon-gorgonzola-vinaigrette/
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Contributed by Anne Woodhouse
Barley offers a delicious gluten-free variation to the traditional tabbouleh made with bulgar or cracked wheat. Ingredients - 4 cups cooked barley
- 2 cups tightly packed finely chopped fresh flat leaf parsley leaves and tender stems, about 2 bunches
- 2 cups peeled, seeded and diced cucumbers
- 2 cups diced, plum tomatoes
- ½ cup finely chopped fresh mint leaves
- ¼ cup fruity olive oil
- ¼ cup freshly squeezed lemon juice, more if needed
- Salt to taste
Instructions Combine all the barley through mint leaves in a large bowl and toss to combine. Blend the olive oil and lemon juice in a small cup. Toss the salad with the dressing. Adjust flavor to taste with salt, lemon, and olive oil.
Variations: For a Greek taste, replace the mint with fresh dill. Add ½ to 1 cup of fresh feta and ¼ cup of pitted kalamata olives.
Notes: To cook 2 cups of dry barley, bring 6 cups of water with ¼ teaspoon salt to a boil. Pull the pot from the heat and add the barley. Return to heat and bring back to a boil over medium heat, reduce heat, cover and simmer until the barley is barely tender (it will still be a little chewy) 40-50 minutes for hull-less barley, 30-40 minutes for pearl barley. Drain off any unabsorbed water and immediately return the barley to the hot pot, cover and steam off the heat for 5 to 10 minutes.
Hull-less barley, the hull is lost in the harvesting process and still contains the highly nutritious bran. Pearl or pearled barley, the hull and bran are removed with abrasion. 1.4 http://www.pulseholistichealth.com/recipes/barley-tabbouleh/
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The heat of summer is here and there is no better to cool down than to enjoy the bounty from your garden or local farmer’s market. All foods contain energetic properties (a post-metabolic phenomenon) that create a response in the body. Foods that abound in the summer and grow in this region are excellent at cooling and protecting you from over-heating. It is also a season when our bodies can usually handle a little more raw or cooling foods. The following recipes are simple and take advantage of foods that readily abundant in our area at this time of year. Ingredients - 1 watermelon (aprox 10lbs), cut into bit size pieces
- Zest from 1 lime
- Juice from 2-3 limes
- ½ cup mint, chiffonade (long thin strips)
- ½ cup salty, crumbly cheese, (ex. feta, cojito, blue cheese)
Instructions Toss all ingredients, except cheese, together. Garnish with cheese of your choice before serving.
Contributed by Anna Rydman 1.4 http://www.pulseholistichealth.com/recipes/watermelon-salad/
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This is a protein packed summer salad: Enjoy!!
Anne Woodhouse Ingredients - 1 ½ cup lentils, preferably organic French green lentils
- ½ large onion diced
- 2 carrots, diagonally sliced
- ½ red pepper, finely diced
- ½ to 1 cucumber finely diced
- ¼ cup finely chopped parsley
- 2 Tbs. Hijiki
- Toasted sesame oil
- Seasoned rice vinegar
- Rice vinegar
- Grated ginger
- Salt and Pepper sauce to taste
Instructions Rinse lentils, place in a heavy sauce pan and add water to cover lentil by about an inch. (Add a half of a piece of Kombu if you have it.) Bring the lentil to a boil and then turn down and let them simmer. Test after about 45 min to an hour. When the lentils are nearly finished add salt to taste and let the lentils finish cooking.
Mix the hijiki with 1 Tbsp. toasted sesame oil, 1 Tbsp. seasoned rice vinegar, and 1 Tbsp. hot water and allow to soften while the lentils are cooking.
Sauté the onions until soft. Add the carrots and sauté with the onions.
Allow the lentils to cool slightly, add the sautéed onions, carrots, peppers, cucumbers, parsley, and hijiki with its dressing.
Make a little additional dressing with 1 Tbs. Toasted sesame oil, 2 Tbs. rice vinegar, ½ teas. Grated ginger….Add dressing as needed for taste. Adjust seasoning with salt and pepper sauce. 1.4 http://www.pulseholistichealth.com/recipes/sesame-lentil-salad/
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Strawberry and Arugula Salad
This salad is delightful on a summer day, boasting vibrant color and taste. Arugula is also a fabulous source of calcium. As the season gets hotter the arugula will become leggy, reseed them now for a late summer and early autumn harvest.
Contributed by April Crowell Ingredients - 1/2 c. chopped walnuts
- 4 cups baby arugula or torn arugula
- 2 cups strawberries, sliced
- Ground pepper
- Salt
- 2 T. balsalmic vinegar
- 1 T. extra virgin olive oil
- Fresh goat cheese
Instructions Toast walnuts in dry skillet over medium heat until light brown and fragrant. Toss arugula with strawberries, oil and vinegar, add in walnuts and goat cheese. Season to taste. Enjoy. 1.4 http://www.pulseholistichealth.com/recipes/520/
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Just in time for July 4th picnic! From Eating Well Magazine Ingredients - 1 pound medium red potatoes, scrubbed
- Salt, to taste
- 2 tablespoons balsamic vinegar
- 1 tablespoon white-wine vinegar
- 1 tablespoon extra-virgin olive oil
- 1/4 cup diced red bell pepper
- 1/4 cup diced green bell pepper
- 1/4 cup chopped scallions
- 1 tablespoon chopped fresh dill
-
Instructions Boil potatoes in salted water in a saucepan until tender, about 20 minutes. Drain and let stand until cool enough to handle. Cut potatoes in half lengthwise, then cut into approximately 1/2-inch slices. Place in a serving bowl.
Sprinkle the potatoes with balsamic vinegar, white-wine vinegar and oil, tossing gently to coat. Add red and green bell peppers, scallions, dill and pepper and toss gently to mix. Taste and adjust seasonings. Serve at room temperature. 1.4 http://www.pulseholistichealth.com/recipes/zesty-dill-potato-salad/
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Ingredients  - 2 cups Arugula (chopped if adult leaves)
- 3 cups Red Chard, chopped
- 1 large grapefruit or 4-6 oz of mandarin oranges
- 1/3 cup toasted almonds, slivered
- 1 small onion (red or yellow), slivered
Instructions Top with Raspberry/walnut vinaigrette and enjoy! 1.4 http://www.pulseholistichealth.com/recipes/chard-arugula-salad/
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Side Dishes
Baked Sweet Potatoes or Yams
Most of us have frightening memories of Sweet Potatoes and Yams baked with mini marshmallows. This simple recipe yields a naturally sweet, flavorful dish with wonderful earthy tones. Despite common misperception sweet potatoes and yams are members of the morning glory family and not part of the night shade family, they are an ideal substitute for potatoes as they have similar starch content but are easier to digest. Ingredients - 1 to 2 lbs sweet potatoes or yams peeled, washed, and diced
- 3-4 tbsp honey
- ¼ tsp nutmeg
- 1/8 tsp ground cloves
Instructions Preheat oven to 300º. Grease a baking dish and place the diced sweet potatoes or yams in the dish. Drizzle with honey and sprinkle with spices. Bake uncovered until pieces are easily pierced with a sharp knife and top is a lovely golden brown approx 90 minutes. Note: Figure about 1/3 lb of sweet potatoes or yams per person, increasing the amount of veggies doesn’t necessarily require an increase in any of the other ingredients but feel free to keep the proportions as you like. 1.4 http://www.pulseholistichealth.com/recipes/baked-sweet-potatoes-or-yams/
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Ingredients  - 1 Butternut Sqaush
- 1-2 tbsp butter
- Cinnamon and salt to taste
- milk (optional)
Instructions There are two ways to go about mashing your squash. The first is to cut the squash in half and roast it in the oven until it falls apart. Cut the flesh out the skin, breaking up the strings, and mix with a little butter, cinnamon, and salt to taste. The second is to peel and cube the squash and to cook it on the stove top like potatoes.
Once tender, drain the squash, mash with butter, a little milk, cinnamon, and salt to taste. 1.4 http://www.pulseholistichealth.com/recipes/mashed-butternut-squash/
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Roasted Acorn Squash with Squash Risotto
Perfect for the holiday season. Acorn squash halves are stuffed with an herbed risotto speckled with delectable chunks of butternut squash, then baked until meltingly sweet. It’s dairy and gluten free, too! Ingredients  - 4 acorn squash
- 11/2 TB extra virgin olive oil
- salt to taste
- 6 cups water or gluten-free vegetable broth
- 2 TB extra virgin olive oil
- 1 cup finely chopped leek
- 21/2 cups peeled and cubed butternut squash
- 2 cups Arborio rice
- 1/2 cup dry white wine
- 1 TB plus 1/2 tsp minced fresh sage leaves, divided
- 1/2 tsp minced rosemary
- 1/2 tsp minced fresh thyme
- 2/3 cup almonds or cashews, diced
Instructions Preheat oven to 400°F.
Cut each acorn squash lengthwise in half (from tip to stem). Scoop out seeds and strings. Brush squash cavities with olive oil. Season each squash with a pinch of salt. Place halves, cut side down, in baking pan and roast until tender but still firm, about 20 minutes.
Meanwhile, start the risotto by bringing the broth just to simmer in a small saucepan over medium-high heat.
While broth is heating, heat the olive oil in a heavy 3 quart pan over medium heat. Add the leek and sauté, stirring often, until soft, about 5 minutes. Add the butternut squash and sauté for 3 minutes. Add the rice and stir, 2–3 minutes until grains are fragrant. Add wine and stir until almost completely absorbed, about 2 minutes. Add 1/2 cup of hot broth to rice and cook, stirring occasionally, until liquid is almost completely absorbed. Continue adding broth, 1/2 cup at a time, making sure that most of the liquid is absorbed before adding more. Continue until rice is almost tender, but still firm to the bite, taking about 20–25 minutes total. Stir in one tablespoon of the fresh sage, the thyme and rosemary. Season with salt to taste.
Toss diced nuts with thyme, rosemary and remaining sage and 1/4 teaspoon of salt.
When acorn squash is cooked, remove from oven. Reduce heat to 300°F. Carefully turn squash over and fill each cavity with about 1/2 cup risotto. Gently press about 2 tablespoons of the nut mixture on top of the risotto. Return squash to oven and bake until topping begins to brown, about 20 minutes. 1.4 http://www.pulseholistichealth.com/recipes/roasted-acorn-squash-with-squash-risotto/
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From Recipes for Self Healing By Daverick Leggett Remember when people used to make baked beans? Rather than opening a can, the beans were soaked and then slowly cooked in the oven—saturating the house with a luscious scent. This is one of my favorite in Daverick’s book (I like them all, really). It is wonderful for the upcoming cooler months and for those who need deep blood building. Enjoy—April Ingredients - ½ lb haricot beans; soaked, washed and boiled until tender (about 1 hour)
- 4 oz of pork
- 1 lb of tomatoes
- 1 onion
- 2 T molasses
- 1 ½ T red wine vinegar
- 2 cloves garlic
- ½ tsp fresh ground pepper
- 1 tsp rosemary
- 1 tsp savory
- 3 bay leaves
- 1 T tamari
- 6 oz water
Instructions Presoak, wash and boil the beans. Once the beans are underway, chop the tomatoes and cook them in an ovenproof dish until they have reduced by ½ cup. Chop the pork into small cube and add to this. Chop the onion finely and add all the other ingredients, stirring together well until warmed. Drain the beans and add these. Cover the casserole with a tightly fitted lid and cook in the oven at a low setting for three hours or more.
“The beans and molasses are deeply nourishing to the Blood, which is the main focus of this dish. The pork nourishes the Yin. The vinegar, pepper, onion, garlic and herbs add warmth and movement. The tomato has a cooling action on the Liver and a cleansing action on the Blood, although its extreme coldness is moderated by the long and deep cooking time.” Daverick Leggett 1.4 http://www.pulseholistichealth.com/recipes/baked-beans/
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Zukes and patty pans running amok? Here is a fabulous–oh, so simple recipe. Ingredients  - 6 summer squash, such as patty pan, zucchini or crookneck or any combination of
- ½ onion, sliced into half moons
- ¼ cup olive oil
- ¼ cup lemon juice
- 1 Tbsp lemon zest
- 1-2 Tbsp each of basil, mint, and parsley
Instructions Cut squash into quarters lengthwise and then into 2-inch sections. Combine olive oil, lemon juice, lemon zest and herbs, mix and poor over squash and onions. Spread out evenly on a baking sheet and place in a 475° oven and bake until squash are slightly browned, approximately 40 minutes, turning squash a few times during the cooking process. This can also be cooked outside to the BBQ. Use an old baking sheet or grilling basket.
Recipe contributed by Anna Rydman 1.4 http://www.pulseholistichealth.com/recipes/roasted-summer-squash/
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Indian Spiced Kale with Chickpeas
Makes 4 servings, about ¾ cup each. Ingredients - 1 Tbl. Extra-virgin olive oil.
- 1-1.5 pounds Kale, ribs removed & coarsely chopped
- 1 cup vegetable broth
- 3 cloves Garlic
- 1 tsp. Ground coriander
- ½ tsp. Ground cumin
- ¼ tsp. Garam masala
- ¼ tsp. Salt
- 15 ounces chickpeas, rinsed
Instructions Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring until fragrant. Add chickpeas, broth and spices cook for 1 minute. Toss Kale in and stir to coat. Cook for 1-2 minutes until Kale is bright green. Remove from heat.
1.4 http://www.pulseholistichealth.com/recipes/indian-spiced-kale-chickpeas/
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Soups
A little sweet, a little spicy–perfect for a cold autumn or winter night. Ingredients  - 2 Macintosh apples – peeled, cored and chopped
- 1 Tbsp butter 1 onion, finely chopped
- 3 cloves garlic, chopped
- 1 Tbsp curry powder
- 1 tsp cumin
- 4 ½ cups mashed pumpkin
- 6 cups vegetable broth
- 1 1/2 tsp salt
Instructions Melt butter in a large saucepan over medium heat. Add onion, garlic, curry and cumin; sauté, stirring often until onion is soft and fragrant.
Stir in apples, pumpkin, broth and salt. Bring to a boil, stirring often. Cover and reduce heat to low. Simmer for 23 minutes, stirring occasionally. Puree soup in a food processor or using immersion blender. Return soup to saucepan; reheat, covered, over low heat and serve. Enjoy 1.4 http://www.pulseholistichealth.com/recipes/curried-pumpkin-soup/
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Man-to-Man Chipotle Black Bean Stew
Recipe reprinted with permission from Feeding Young Athlete by Cynthia Lair (Moon Smile Press, 2002) . Serve this yummy stew over polenta or brown rice for a delicious, nutrient-rich meal. Mexican seasoning blends come in bulk or spice bottles at the grocery store. They are usually a combination of cumin, oregano, peppers and other spices that offer a Southwestern flavor to dishes. Muir Glen makes excellent fire-roasted organic canned chopped tomatoes with green chilies which are excellent in this recipe. Ingredients  - 1 tablespoon extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 2 teaspoons Mexican seasoning
- 2 teaspoons dried, crushed dulse
- 1 cup dried black beans, soaked overnight (or for 6-8 hours)
- 1 dried chipotle chili
- 2 cups soup stock or water
- 1 – 2 teaspoons sea salt
- 1/2 cup fresh or frozen corn kernels
- 1/2 cup chopped tomatoes with green chilies
- 1/3 cup chopped cilantro
- lime
- sour cream
Instructions Heat oil in a pressure cooker or dutch oven. Add onion, garlic, cumin, and Mexican seasoning and sauté until onions are soft. Drain soaking water off beans. Add soaked beans, chipotle chili and stock or water to onions and spices. Lock lid, raise heat and bring up to pressure. Once pressure is established, lower the heat to hold pressure steady and set timer for 30 minutes. The stew can also be simmered, not pressure-cooked, and it takes about 55-60 minutes (or more). Once the heat if off and the pressure has come down, open the lid. Add salt to taste. Add corn, tomatoes, and cilantro. Serve garnished with a squeeze of lime and sour cream dollop if desired. Preparation time: 40 minutes or more. Makes 4 servings
Notes: Dulse is a sea vegetable. It helps reduce the flatulence factor of the beans as well as adding rich minerals to the dish. You can purchase seaweeds at most health food stores. Of course soaking and changing the water will also help with the flatulence, but not add in the minerals and nutrients. 1.4 http://www.pulseholistichealth.com/recipes/man-to-man-chipotle-black-bean-stew/
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Marrow broth is an often overlooked food that is deeply nourishing to the body and spirit. In Chinese medicine it is excellent at treating ‘failure to grow and thrive’ (a common pattern of deficiency in children) the elderly or those recovering from illness. But you need not wait until one of these disharmonies arises to utilizes its amazing benefits. Marrow broths ’build blood’ , treat anemic conditions and strengthen the brain, bones and strongly stimulate the immune system. They nourish the jing (essence) and create a deep calm. This is perfect recommendation for anyone with general deficiencies, large or small. Is it difficult to make? No, it just likes to take its time, especially if you want to get the most out of the broth. Soup, in general, is highly nourishing and allows for many variations but there are a few rules to observe when making a marrow broth. First, use only bones from organically raised animals and poultry. Hormones and chemicals in commercially raised will carry into your broth. Second, cook it a long time—really… Here’s how simple it is: Ingredients  - 1 organic chicken carcass (mostly cleaned, or use a little of the meat to help flavor the stock)
- Or
- 4-6 lbs of organic beef/lamb/elk bones and/or knuckles
- 2 T. vinegar (optional–this helps release the marrow from larger bones)
- 8 quarts of water
Instructions Patience
In a large stock pot or crock pot, cook the bones in the water for a minimum of 3-4 hours, 6-8 hours is best. Really, it is that simple. For hard, larger bones you may want to crack them with a mallet to encourage the marrow to leech out.
Skim off fat that arises to the surface, during cooking.
Allow the broth to cool slightly and then remove the bones or carcass.
Line another large pot with a cheese cloth or fine sieve and pour the broth through (Careful with hot liquids–burnt fingers!)
Allow the broth to chill completely and skim off any additional fat.
Add some flavor:
Season with salt, pepper and your favorite herbs, such as rosemary, thyme or oregano.
Add flavor and enrich your broth by cooking your favorite vegetables with it. Add in a carrot, an onion, a few stocks of celery, a handful of mushrooms or seaweed. No peeling, dicing or chopping is necessary, you will strain these out of your broth.
Now you have a beautiful both to be enjoyed as is or to used as the base for other soups.
Eat well!
Contributed by April Crowell 1.4 http://www.pulseholistichealth.com/recipes/simple-marrow-broth-soup/
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Balsam and pepper, apple and ginger,
Many tastes their names have lent,
While spear describes the leafy finger.
In such a bunch of jolly herbs
Why is none named merriment? I know Spring is around the corner when mints start to appear in the garden. Mint is abundant in the Spring and with good reason, their medicinal properties are numerous and particularly beneficial to many Spring maladies. Use them in teas to help lift the spirit, counter allergies and sinus congestion, aid digestion and help calm aggression and tempers that often arise with the season. Pea soup? Oh, yes! Peas are high in minerals, vitamin C, D, protein and folic acid. And they are simply delicious in bright and lively soup! For additional color garnish with fresh chive blossom.
Contributed by April Crowell Ingredients  - ¾ c. diced onion
- ¾ c. diced leek
- ½ c. chopped scallions
- 2 T. olive oil
- 1 T. minced garlic
- 2 ½ c. peas (fresh is best!)
- 5 c. vegetable stock
- ½ c. chopped chives
- 2 T. chopped fresh mint
- Salt and pepper to taste
Instructions In large sauce pan sauté onions, leek and scallions in olive oil until onions are translucent. Add garlic and peas and sauté for 2 more minutes. Add stock and bring to a boil. Reduce heat and simmer for30 minutes.
Add chives and mint and cook for 5 minutes. Remove from heat and transfer to blender (or use immersion blender) puree until smooth. Add salt and pepper to taste and garnish with fresh chives.
1.4 http://www.pulseholistichealth.com/recipes/minted-pea-soup/
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Vegetable and Chickpea Curry
Adapted from “Cooking Light” Ingredients - 1 Tbsp olive oil
- 1 ½ cups chopped onion
- 1 cup sliced carrot
- 1 Tbsp curry powder
- 1 tsp brown sugar
- 1 tsp grated peeled fresh ginger
- 2 garlic cloves, minced
- 1 Serrano chili, seeded and peeled
- 3 cups cooked chickpeas (garbanzo beans)
- 1 ½ cups cubed peeled baking potato
- 1 cup diced green pepper
- ½ tsp salt
- ¼ tsp black pepper
- 1/8 tsp red pepper
- 1 stick Kombu (dried seaweed)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (14 ounce can or box) vegetable broth
- 1 cup coconut milk
- 2 cups slivered kale or spinach
- Raisins, chopped cashews or peanuts for condiments
- Cooked quinoa, rice or couscous
Instructions Heat oil in a large skillet over medium heat. Add onion and carrot, cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic and chile, cook 1 minute, stirring constantly.
Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and the next 7 ingredients through broth. Cover and cook on HIGH for 6 hours or until vegetables are tender. Remove the kombu and add the kale and coconut milk; stir until the kale is tender and vibrant in color. Serve over couscous, quinoa or brown rice. Garnish with raisins and nuts. 1.4 http://www.pulseholistichealth.com/recipes/vegetable-chickpea-curry/
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