Cranberry Turmeric-Ginger Refresher

Cranberry Turmeric-Ginger Refresher

A refreshing blend of cranberry juice, ginger syrup, sparkling water, and a splash of lime garnished with fresh cranberries and a sprig of rosemary

Ingredients For the Ginger Syrup:

1 cup water

1 cup sugar

1/4 cup fresh ginger, thinly sliced

1 teaspoon ground turmeric (or 1 tablespoon fresh turmeric, grated)

For the Mocktail:

1 cup cranberry juice (unsweetened)

1/4 cup ginger syrup (or to taste)

1 tablespoon fresh lime juice

2 cups sparkling water

Ice cubes

For Garnish:

Fresh cranberries

Sprigs of fresh rosemary

Lime slices (optional)

Instructions:

1. Prepare the Ginger Syrup: In a small saucepan, combine the water, sugar, and sliced ginger. Bring the mixture to a boil over medium heat, stirring until the sugar is completely dissolved. Reduce the heat and let it simmer for about 10 minutes. Remove from heat and stir in the ground turmeric (or grated fresh turmeric). Allow the syrup to cool completely, then strain out the ginger slices and turmeric solids. Transfer the syrup to a jar and refrigerate until ready to use.

2. Prepare the Mocktail: Combine the cranberry juice, ginger syrup, and fresh lime juice in a large pitcher or mixing bowl. Stir well to combine.

3. Assemble the Drinks: Fill glasses with ice cubes. Pour the cranberry and ginger mixture into each glass, filling about two-thirds. Top each glass with sparkling water, gently stirring to combine.

4. Garnish: Add a few fresh cranberries to each glass. Garnish with a sprig of fresh rosemary. Optionally, add a lime slice to the rim of each glass.

5. Serve and Enjoy: Serve immediately and enjoy this refreshing, festive mocktail.

Tips:

• Adjust the sweetness by adding more or less ginger syrup to taste.

• For a touch of sophistication, lightly muddle the rosemary sprigs before adding them to the drinks to release their aroma.

• If you prefer a more robust turmeric flavor, increase the turmeric in the syrup or add a small pinch directly to the mocktail mixture.

• This mocktail can be prepared in advance by mixing the cranberry juice, ginger syrup, and lime juice and storing it in the refrigerator. When ready to serve, just add sparkling water and ice.

Staying hydrated is crucial for overall health. Water is essential for countless bodily functions, including regulating temperature, transporting nutrients, and flushing out waste products. Water makes up about 55-78% of our body weight, playing a crucial role in many vital functions. Staying hydrated is essential for maintaining optimal health and well-being.

Staying hydrated is essential for maintaining overall health and well-being. Water helps regulate body temperature, lubricates joints, and supports digestion and nutrient absorption. Proper hydration is also crucial for cognitive function, energy levels, and maintaining a healthy cardiovascular system. Dehydration can lead to fatigue, headaches, impaired concentration, and even more severe health issues over time. By drinking enough water daily, you help your body function optimally, supporting both physical and mental performance. Aim for at least 8 glasses of water a day (approximately 1 gallon), or more depending on activity level.

A cranberry turmeric-ginger refresher offers powerful health benefits. Cranberries are rich in antioxidants and vitamin C, supporting immune function and urinary tract health. Turmeric contains curcumin, a natural anti-inflammatory and antioxidant that helps reduce inflammation and may improve heart health. Ginger aids digestion, fights nausea, and also has anti-inflammatory properties. Combined, these ingredients create a flavorful, refreshing drink that promotes digestion, reduces inflammation, and boosts overall immunity, making it an excellent choice for both hydration and health support.

Cranberries are considered a superfood due to their high nutrient and antioxidant content. They are rich in vitamin C, fiber, and antioxidants like flavonoids, which can help reduce oxidative stress and inflammation. Cranberries are particularly known for supporting urinary tract health by preventing harmful bacteria from adhering to the urinary tract walls. Additionally, they promote heart health, boost the immune system, and may reduce the risk of certain infections and chronic diseases. Including cranberries in your diet can be a flavorful and health-boosting choice!

Cranberries are especially beneficial for seniors due to their high levels of antioxidants and anti-inflammatory compounds, which help combat age-related oxidative stress and inflammation. Their most notable health benefit is the prevention of urinary tract infections (UTIs), which are more common in older adults. Cranberries also promote heart health by improving cholesterol levels and reducing blood pressure. Additionally, their vitamin C content supports immune function, which can help seniors maintain overall health and vitality. Including cranberries in the diet can support healthy aging and disease prevention.

Turmeric and ginger are highly beneficial for seniors due to their powerful anti-inflammatory and antioxidant properties. Turmeric contains curcumin, which helps reduce chronic inflammation, potentially easing joint pain from arthritis and improving heart health. Ginger supports digestion, relieves nausea, and also helps lower inflammation. For seniors, these benefits can improve mobility, reduce the risk of chronic diseases, and support overall well-being. Regular consumption of turmeric and ginger may also help enhance cognitive function and immune support, both crucial for aging healthfully.

A cranberry turmeric-ginger refresher combines the functional benefits of these superfoods into a revitalizing drink. Cranberries are rich in antioxidants and promote urinary tract health, while turmeric, with its active compound curcumin, helps reduce inflammation and supports joint and heart health. Ginger aids digestion, fights nausea, and also has anti-inflammatory effects. Together, these ingredients provide immune-boosting, anti-inflammatory, and digestive benefits, making this drink a powerful choice for hydration and overall wellness, especially for seniors aiming to support healthy aging.

Healthy Ingredient Swaps for the Holidays

Spa Cuisine for the Holidays:
Simple Ingredient Swaps for Healthier Celebrations

Key Ingredient Swap, Fats:

1. Swap butter with avocado puree or unsweetened applesauce in baking to reduce saturated fat and add fiber.

2. Replace heavy cream with cashew cream or coconut milk in soups and casseroles.

3. Health benefits: reduced cholesterol and healthier digestion (Harvard Health, 2022).

Dairy-Free Creamy Sweet Potato Soup with Cashew Cream

This silky, flavorful soup is packed with nutrients and perfect for a cozy meal. The cashew cream adds a luscious, dairy-free richness while keeping it light and healthy.

Ingredients

For the Soup:

• 1 tbsp olive oil or avocado oil

• 1 medium onion, diced

• 2 garlic cloves, minced

• 1-inch piece of fresh ginger, peeled and grated

• 4 medium sweet potatoes, peeled and cubed

• 4 cups low-sodium vegetable broth

• 1 cup unsweetened coconut milk or almond milk

• 1 tsp ground cinnamon

• 1/2 tsp smoked paprika

• 1/4 tsp cayenne pepper (optional, for heat)

• Salt and pepper to taste

For the Cashew Cream:

• 1/2 cup raw cashews (soaked for at least 4 hours or boiled for 15 minutes)

• 1/3 cup water (adjust as needed for desired consistency)

• 1 tbsp lemon juice

• Pinch of salt

Optional Garnishes:

• Toasted pumpkin seeds

• Chopped fresh parsley or cilantro

• A drizzle of extra cashew cream

Instructions

1. Make the Cashew Cream:

• Drain the soaked cashews and rinse well.

• Blend the cashews, water, lemon juice, and salt in a high-speed blender until smooth and creamy. Adjust water to achieve a pourable consistency. Set aside.

2. Prepare the Soup:

• Heat the oil in a large pot over medium heat. Add the onion and sauté until soft and translucent, about 5 minutes.

• Stir in the garlic and ginger, cooking for 1-2 minutes until fragrant.

• Add the sweet potatoes, cinnamon, smoked paprika, and cayenne (if using). Cook for 2 minutes to coat the potatoes in the spices.

• Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until the sweet potatoes are tender.

3. Blend the Soup:

• Use an immersion blender to puree the soup directly in the pot, or carefully transfer it in batches to a blender. Blend until smooth and creamy.

• Stir in the coconut or almond milk and adjust the seasonings to taste.

4. Serve:

• Ladle the soup into bowls and swirl in a spoonful of cashew cream.

• Garnish with your choice of pumpkin seeds, fresh herbs, or an extra drizzle of cashew cream.

Health Benefits

• Sweet Potatoes: Rich in fiber, beta-carotene, and antioxidants.

• Cashew Cream: Provides healthy fats and a creamy texture without dairy.

• Spices: Ginger and cinnamon are known for their anti-inflammatory and blood sugar-regulating properties.

Enjoy this comforting, healthful soup as a starter or a light meal. It pairs beautifully with whole-grain bread or a simple green salad!

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Key Ingredient Swap, Carbs:

1. Swap white flour for almond flour, oat flour, or whole-grain options in baked goods.

2. Replace white potatoes with cauliflower mash or a mix of sweet potatoes and parsnips.

3. Health benefits: Increased fiber and improved satiety (Nutrition Journal, 2021).

Whole-grain stuffing with Wild Rice, Cranberries, and Pecans

This hearty, flavorful stuffing combines the nutty taste of wild rice, the sweetness of dried cranberries, and the crunch of toasted pecans. It’s a perfect plant-based side dish for your holiday table.

Ingredients

• 1 cup wild rice, rinsed

• 2 cups vegetable broth

• 1 tbsp olive oil or vegan butter

• 1 medium onion, finely chopped

• 2 celery stalks, diced

• 2 garlic cloves, minced

• 1 cup diced mushrooms (optional for extra depth)

• 1/2 cup dried cranberries (unsweetened or reduced sugar preferred)

• 1/2 cup chopped pecans, lightly toasted

• 1 tbsp fresh thyme leaves (or 1 tsp dried thyme)

• 1 tbsp fresh sage, chopped (or 1 tsp dried sage)

• 1/2 tsp ground black pepper

• 1/4 tsp salt (adjust to taste)

• 1/4 cup fresh parsley, chopped (optional for garnish)

Instructions

1. Cook the Wild Rice:

• In a medium saucepan, bring the vegetable broth to a boil. Add the wild rice, reduce heat to low, cover, and simmer for 40-50 minutes, or until the rice is tender and the liquid is absorbed—fluff with a fork and set aside.

2. Sauté the Vegetables:

• Heat the olive oil or vegan butter in a large skillet over medium heat. Add the onion and celery, cooking for 5-7 minutes until softened.

• Stir in the garlic and mushrooms (if using) and cook for another 3-4 minutes until fragrant and tender.

3. Combine the Ingredients:

• Add the cooked wild rice to the skillet with the vegetables. Stir in the cranberries, toasted pecans, thyme, sage, black pepper, and salt.

• Cook for 2-3 minutes, stirring to combine and allow the flavors to meld.

4. Serve:

• Transfer the stuffing to a serving dish and garnish with fresh parsley, if desired.

• Serve warm as a side dish to your holiday meal.

Make-Ahead Tips

• Prep Ahead: Cook the wild rice and chop the vegetables up to 2 days in advance. Store in airtight containers in the refrigerator.

• Reheating: Reheat in a skillet with a splash of vegetable broth to keep it moist.

Health Benefits

• Wild Rice: A whole grain rich in fiber, protein, and antioxidants.

• Pecans: Provide healthy fats and a satisfying crunch.

• Cranberries: Add natural sweetness and are packed with vitamins and antioxidants.

This stuffing is a wholesome, plant-based alternative to traditional bread stuffing. It brings festive flavors and nourishing ingredients to your holiday table!

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Key Ingredient Swap, Proteins:

1. Opt for plant-based proteins like lentils, quinoa, or tofu in dishes traditionally made with meat.

2. Health benefits: Lower saturated fat, higher fiber, and heart health benefits (Journal of Nutrition, 2020).

Lentil Loaf with Maple Glaze

This hearty and flavorful vegan lentil loaf is packed with protein, fiber, and savory goodness. A tangy-sweet maple glaze adds a perfect finishing touch, making it a crowd-pleasing centerpiece for any meal.

Ingredients

For the Lentil Loaf:

• 1 cup dry green or brown lentils, rinsed

• 2 1/2 cups vegetable broth or water

• 2 tbsp olive oil

• 1 medium onion, finely chopped

• 2 garlic cloves, minced

• 1 carrot, finely grated

• 1 cup mushrooms, finely chopped

• 1 cup rolled oats

• 1/2 cup breadcrumbs (use gluten-free if needed)

• 2 tbsp ground flaxseed + 5 tbsp water (flax egg)

• 2 tbsp soy sauce or tamari (for gluten-free)

• 1 tbsp tomato paste

• 1 tsp smoked paprika

• 1 tsp dried thyme

• 1/2 tsp ground black pepper

• 1/4 tsp salt (adjust to taste)

For the Maple Glaze:

• 3 tbsp ketchup

• 2 tbsp pure maple syrup

• 1 tsp apple cider vinegar

• 1 tsp Dijon mustard

Instructions

1. Cook the Lentils:

• In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are soft and most of the liquid is absorbed. Drain any excess liquid and let cool slightly.

2. Prepare the Flax Egg:

• In a small bowl, mix the ground flaxseed with water. Set aside for 5-10 minutes until it thickens.

3. Sauté the Vegetables:

• Heat olive oil in a skillet over medium heat. Add the onion, garlic, carrot, and mushrooms. Sauté for 5-7 minutes or until softened and fragrant. Remove from heat.

4. Mix the Lentil Loaf:

• Mash about half of the cooked lentils in a large bowl with a fork or potato masher, leaving some whole for texture.

• Add the sautéed vegetables, oats, breadcrumbs, flax egg, soy sauce, tomato paste, smoked paprika, thyme, black pepper, and salt. Mix well until the mixture holds together.

5. Form the Loaf:

• Preheat your oven to 375°F (190°C).

• Line a loaf pan with parchment paper or lightly grease it. Press the lentil mixture firmly into the pan, smoothing the top.

6. Make the Maple Glaze:

• Whisk together ketchup, maple syrup, apple cider vinegar, and Dijon mustard in a small bowl.

7. Bake the Lentil Loaf:

• Spread half of the maple glaze over the top of the loaf.

• Bake for 35-40 minutes. Remove from the oven, spread the remaining glaze on top, and bake for 10-15 minutes.

8. Serve:

• Let the loaf cool for 10 minutes in the pan before carefully removing and slicing.

• Serve warm, garnished with fresh herbs if desired.

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 4 days.

• Reheat slices in the oven or microwave, or enjoy cold in sandwiches or wraps.

Health Benefits

• Lentils: A fantastic source of plant-based protein, fiber, and iron.

• Vegetables: Add essential vitamins, minerals, and antioxidants.

• Maple Glaze: Naturally sweetened and full of flavor.

This lentil loaf is hearty enough for a special occasion but easy for a comforting weeknight meal! Pair it with mashed potatoes, roasted vegetables, or a side salad for a satisfying dish.

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Key Ingredient Swap, Sugars:

1. Use dates, maple syrup, or monk fruit sweetener instead of refined sugar for natural sweetness and lower glycemic impact.

2. Health benefits: Better blood sugar control and fewer empty calories (American Diabetes Association, 2023).

Pecan Pie Sweetened with Dates and Maple Syrup

This vegan pecan pie is naturally sweetened with dates and maple syrup, creating a rich, indulgent dessert that’s also wholesome. A flaky crust and gooey filling make it perfect for any holiday table.

Ingredients

For the Crust:

• 1 1/2 cups all-purpose flour or whole wheat pastry flour

• 1/4 tsp salt

• 1/4 cup coconut oil or vegan butter, chilled

• 3-4 tbsp ice water

For the Filling:

• 1 1/2 cups Medjool dates, pitted

• 3/4 cup unsweetened almond milk (or other plant milk)

• 1/4 cup maple syrup

• 2 tbsp coconut oil, melted

• 1 tsp vanilla extract

• 1/2 tsp ground cinnamon

• 1/4 tsp salt

• 2 cups pecan halves

Optional Garnishes:

• Coconut whipped cream

• A sprinkle of sea salt

Instructions

1. Prepare the Crust:

• In a large bowl, whisk together the flour and salt.

• Add the chilled coconut oil or vegan butter and cut it into the flour using a pastry cutter or fork until the mixture resembles coarse crumbs.

• Gradually add ice water, and one tablespoon, mixing until the dough comes together but is not sticky.

• Form the dough into a disk, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

2. Make the Filling:

• Combine the dates, almond milk, maple syrup, melted coconut oil, vanilla extract, cinnamon, and salt in a blender or food processor. Blend until smooth and creamy.

• Stir 1 cup of the pecans into the filling mixture.

3. Assemble the Pie:

• Preheat the oven to 350°F (175°C).

• Roll out the chilled dough on a lightly floured surface and press it into a 9-inch pie pan. Trim the edges and crimp if desired.

• Pour the filling into the prepared crust and spread evenly.

• Arrange the remaining 1 cup of pecans on top in a decorative pattern.

4. Bake:

• Bake the pie for 40-45 minutes, or until the filling is set and the crust is golden brown.

• Let the pie cool completely at room temperature, then refrigerate for at least 2 hours to firm up before slicing.

Serving Suggestions

• Top with coconut whipped cream or vegan vanilla ice cream for an extra treat.

• Store leftovers in the refrigerator for up to 5 days.

Health Benefits

• Dates and Maple Syrup: Natural sweeteners with lower glycemic impact than refined sugar.

• Pecans: Packed with heart-healthy fats and antioxidants.

• Coconut Oil: Adds richness without the need for dairy.

This guilt-free twist on a classic dessert will satisfy your sweet tooth while keeping your holiday menu plant-based and nourishing!

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Quick Tips for the Home Cook

• Plan Ahead: Pre-chop vegetables, soak nuts, and prep components early.

• Flavor Boosters: Use fresh herbs, citrus zest, and spices to enhance taste without added salt or fat.

• Cook Once, Eat Twice: Prepare dishes that freeze well or can double as leftovers.

Takeaways for Attendees

• Printable recipe cards for each dish.

• A holiday spa cuisine checklist for pantry essentials.

• Confidence to recreate healthier holiday classics with ease.

Citations & Sources:

• Harvard Health Publishing: “Healthy Fats and How They Help” (2022)

• American Diabetes Association: “Sweeteners and Glycemic Impact” (2023)

• Nutrition Journal: “Whole-Grain Substitutions and Their Benefits” (2021)

• Journal of Nutrition: “Plant-Based Proteins and Heart Health” (2020)

Avocado Chocolate Mousse

Decadence Reimagined: Chocolate Avocado Mousse vs. Traditional Chocolate Mousse

Exploring Nutrient Density: Nutritionally Balanced

Ingredients

4 ounces chopped semisweet chocolate or chocolate chips, at least 60% dark, about 1/2 cup, plus 2 tablespoons

2 large ripe avocados (about 8 ounces each)

3 tablespoons unsweetened cocoa powder

1/4 cup unsweetened oat milk

1 teaspoon pure vanilla extract

1/8 teaspoon kosher salt

Optional: 1–3 teaspoons light agave nectar or maple syrup

For serving: fresh raspberries, shaved chocolate & whipped cream

Instructions

1. Place the chopped chocolate or chocolate chips in a microwave-safe bowl. Microwave in 15-second bursts, stirring between each and watching carefully so that the chocolate does not burn. When the chocolate is almost completely melted, remove it from the microwave and stir until smooth. Set aside and let cool until just barely warm.

2. Halve and pit the avocados, then scoop them into a food processor fitted with a steel blade or high-powered blender. Add the melted chocolate, cocoa powder, almond milk, vanilla extract, and salt. Blend until very smooth and creamy, stopping to scrape down the bowl as needed. Taste and add a few teaspoons of agave if additional sweetness is desired.

3. Spoon into glasses. Enjoy immediately as a pudding, or for a thicker, mousse-like consistency, refrigerate until well chilled, 2 hours or overnight. Serve topped with raspberries, cream, and chocolate shavings.

Let us explore the concept of reimagined decadence in food and how it relates to nutrient density. Decadence in food is often associated with indulgence and rich flavors, but we can redefine this by making our meals both indulgent and nutrient-dense.

What is Reimagined Decadence?

Traditional View of Decadence:

• Typically, decadence is linked to rich, calorie-heavy foods like desserts, buttery dishes, and indulgent treats.

• These foods are often high in sugar, fat, and calories but low in nutrients.

Reimagined Decadence:

• The concept of reimagined decadence focuses on creating delicious, indulgent meals that are nutrient-dense and beneficial for health.

• It’s about making food that feels rich and satisfying without compromising on nutrition.

• This approach elevates healthy ingredients by preparing them in ways that make them taste luxurious, flavorful, and satisfying.

What is Nutrient Density?

Nutrient density refers to the amount of nutrients (vitamins, minerals, fiber, healthy fats, etc.) in a food relative to its calorie content. Nutrient-dense foods provide a high concentration of beneficial nutrients without excessive calories.

Examples of Nutrient-Dense Foods:

• Leafy Greens: Spinach, kale, and Swiss chard are low in calories but packed with vitamins A, C, K, and minerals like iron and calcium.

• Berries: Blueberries and raspberries are high in antioxidants and vitamins but low in sugar.

• Salmon: Rich in omega-3 fatty acids, protein, and essential nutrients.

• Nuts and Seeds: Almonds, flaxseeds, and chia seeds are high in healthy fats, fiber, and protein.

Importance in Food Preparation:

• Focusing on nutrient density means you’re preparing meals that not only taste good but also fuel the body with essential nutrients for optimal health.

• Nutrient-dense meals help to improve energy levels, support immune function, and reduce the risk of chronic disease.

How to Incorporate Nutrient Density in Reimagined Decadent Dishes

1. Use Whole Ingredients for Rich Flavors: Avocados can replace butter or cream to add a creamy texture to desserts or spreads. Dark chocolate (70% or higher) offers a rich, indulgent taste while providing antioxidants and minerals.

2. Elevate Simple Ingredients: Roasted Vegetables: Caramelizing vegetables like sweet potatoes, Brussels sprouts, and carrots bring out their natural sweetness and richness, making them taste decadent while delivering fiber, vitamins, and minerals. Quinoa and Whole Grains: Cook grains in vegetable broth and add herbs and spices for flavor depth. Whole grains provide essential nutrients like B vitamins and magnesium, making the dish hearty and satisfying.

3. Add Healthy Fats for Creaminess and Flavor: Nuts and Seeds: Use almond butter, tahini, or ground flaxseeds to add rich flavor and healthy fats to dressings, sauces, or smoothies. Coconut Milk or Olive Oil: These can create creamy textures in soups or sauces without heavy cream and add beneficial fats.

4. Sweeten Naturally: Fruit-Based Desserts: Instead of refined sugars, use fruits like dates, bananas, or applesauce to sweeten desserts while adding fiber and nutrients naturally. Honey and Maple Syrup: Use these natural sweeteners in moderation for indulgent sweetness while maintaining a dish's nutritional profile.

5. Incorporate Superfoods: Add superfoods like chia seeds, spirulina, or flaxseeds into smoothies, salads, or baked goods for added nutrient density. Leafy greens can be hidden in sauces or blended into smoothies for a nutrient boost without overpowering flavors.

Benefits of Reimagined Decadence and Nutrient-Dense Foods:

1. Enhanced Health: Nutrient-dense foods provide the vitamins, minerals, and antioxidants needed to support your immune system, heart health, and cognitive function. They help reduce the risk of chronic diseases like diabetes, heart disease, and obesity.

2. Long-Lasting Energy: Nutrient-rich meals give you sustained energy throughout the day, avoiding the crashes that come with sugary or highly processed foods.

3. Satiety and Satisfaction: By focusing on nutrient-dense foods, meals become more filling and satisfying without relying on excessive fats or sugars. The higher fiber content and balanced macronutrients make you feel fuller longer.

4. Culinary Creativity: Reimagining decadence allows for culinary innovation. You can experiment with new ways to elevate nutritious foods, using techniques like roasting, fermenting, and blending to create decadent flavors. You can enjoy indulgent meals that are rich in flavor and health benefits.

Examples of Reimagined Decadent, Nutrient-Dense Dishes:

1. Dark Chocolate Avocado Mousse: Uses avocados to create a creamy, indulgent texture while packing healthy fats and antioxidants.

2. Roasted Sweet Potato and Kale Salad: Sweet potatoes add natural sweetness, nutrient-dense kale, and a tahini dressing for rich flavor and healthy fats.

3. Quinoa-Crusted Salmon: Salmon is already nutrient-dense with omega-3s, and the quinoa adds crunch and fiber, creating a meal rich in texture and nutrition.

Avocados are a nutrient-dense option for achieving creamy textures in culinary applications, thanks to their high content of heart-healthy monounsaturated fats. They offer a smooth, rich consistency, perfect for replacing dairy-based ingredients like butter, cream, or mayonnaise. Beyond texture, avocados are packed with fiber, potassium, vitamins C, E, and K, as well as antioxidants, making them a healthier alternative. They support cardiovascular health, improve digestion, and contribute to better nutrient absorption, making them an excellent swap for creamy dishes in a nutritious way.

Pursuing nutrient density is advantageous for health and well-being because it maximizes the intake of essential vitamins, minerals, and antioxidants while minimizing excess calories. Nutrient-dense foods, such as vegetables, fruits, whole grains, and lean proteins, provide the body with the building blocks it needs for optimal function, supporting immune health, energy levels, and disease prevention. By focusing on these foods, you enhance your overall nutritional intake, improve long-term health outcomes, and reduce the risk of chronic conditions like heart disease and diabetes, all while maintaining a healthy weight.

Conclusion:

Reimagined decadence doesn’t mean sacrificing flavor or indulgence but enhancing it through nutrient-dense ingredients. By focusing on whole foods that are rich in nutrients, you can create meals that taste luxurious while benefiting your body and overall health.

Fourth of July Grilling Special

Seeded Hamburger Buns

• 3/4 cup (170g) lukewarm water

• 1 large egg

• 2 tablespoons (28g) butter or oil

• 2 tablespoons (25g) sugar

• 2 tablespoons sesame seeds whole golden flax seeds or Everything Bread and Bagel Topping

• 2 teaspoons instant yeast

• 1 teaspoon salt

• 1 teaspoon onion powder, optional

• 2 3/4 cups (326g) all-purpose flour

• 2 tablespoons of topping like sesame seed or everything bagel spice

Directions

1. To make the dough: Combine all of the dough ingredients, and mix and knead them, by hand, mixer, or bread machine, to make a soft dough.

2. Place the dough in a lightly greased bowl, cover, and let it rise in a warm place for an hour, until it's almost doubled in size.

3. Turn the dough out onto a lightly greased surface, flatten it slightly, and divide it into 6 pieces, each weighing about 3 1/2 to 4 ounces.

4. Roll each piece into a ball.

5. Place balls into the greased cups of a hamburger bun pan, flattening gently.

6. Cover and let rise until the buns have doubled in size. Towards the end of the rising time, preheat the oven to 375°F.

7. Bake the buns for 10 minutes. Remove them from the oven, brush with lightly beaten egg white and sprinkle with seed topping; do this quickly, or the seeds won't stick!

8. Return the buns to the oven and bake for 5 to 8 minutes, until they're golden brown. Remove from the oven, and cool on a rack.’

Recipe Credits: https://www.kingarthurflour.com/recipes/seeded-hamburger-buns-recipe 

Black Bean Burgers

• 12 ounces cooked black beans

• 1 Tablespoon extra virgin olive oil

• 1/2 cup finely chopped roasted mushroom

• 1/2 cup finely chopped onion

• 3 garlic cloves, minced (about 1 Tablespoon)

• 1 1/2 teaspoons ground cumin

• 1 teaspoon chili powder

• 1/2 teaspoon garlic powder

• 1/4 teaspoon smoked paprika

• 1/2 cup bread crumbs or oat flour

• 1/2 cup feta cheese

• 1 chia egg (1 Tablespoon ground chia seeds & 3 Tablespoons of water)

• 1 Tablespoon Worcestershire sauce

• 2 Tablespoons ketchup

• pinch salt & pepper

Directions

1. Preheat oven to 325°F (163°C). Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.

2. Meanwhile, sauté olive oil, chopped mushroom, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, egg, worcestershire, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.

3. Form into patties– about 1/3 cup of mixture in each. For best results, refrigerate before grilling.

4. Grill patties 3-4 minutes on each side.

5. Serve with your favorite toppings & condiments.

Mediterranean Mezze

Mezze, a style of dining in the Mediterranean and the Middle East, resembles a collection of Spanish tapas and other small plates meant to stimulate your appetite. Mezze often makes up an entire meal, combining both cold and hot, vegetarian and meat items. We make this type of meal and include things like falafel and pita bread -but that’s another episode!

Tabbouleh

• 1/2 cup bulgur wheat

• 2 Tablespoons of dried parsley -we had some from our garden from earlier this season

• 1 Tablespoon of dried mint -also from our garden

• 1 tomato, very finely chopped

• Salt to taste

• 3 Tablespoons lemon juice

• 3 Tablespoons of extra virgin olive oil

Baba ganoush

• 2 pounds Italian eggplants (about 2 small-to-medium eggplants)

• 2 tablespoons of granulated garlic

• ¼ teaspoon ground cumin

• 2 tablespoons lemon juice, more if necessary

• ¼ cup tahini

• ⅓ cup extra-virgin olive oil, plus more for brushing the eggplant and garnish

• 2 tablespoons dried oregano

• salt & pepper to taste

• Pinch of smoked paprika

Grilled Vegetables

• Select an assortment of vegetables that you and your family enjoys.

• We used eggplant, corn, summer squash, zucchini, and bell pepper. We also got a bulb of fennel from Farmer Jon, so we grilled that too.

Directions

Tabbouleh

1. Combine the bulgur and the spices. Add 1 cup of boiling water. Cover with plastic wrap and let it steep.

2. Fluff with a fork and add chopped tomatoes

3. Taste and season with salt, pepper & smoked paprika.

4. Fold in the lemon juice & olive oil when you are ready to serve.

Baba ganoush

1. Remember our technique to salt & wash the flesh of the eggplant before we use it? Check back in on our episode on Chicken Parmesan

2. Preheat the oven to 450 degrees Fahrenheit with a rack in the upper third of the oven. Line a large, rimmed baking sheet with parchment paper to prevent the eggplant from sticking to the pan. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil. Place them in the prepared pan with the halved sides down.

1. Roast the eggplant until the interior is very tender throughout and the skin is collapsing, about 35 to 40 minutes (this might take longer if you are using 1 large eggplant). Set the eggplant aside to cool for a few minutes. Flip the eggplants over and scoop out the flesh with a large spoon, leaving the skin behind.

2. Discard all of the eggplant drippings, and dump the eggplant into the bowl. Add the garlic and lemon juice, tahini, cumin, and olive oil to the bowl. Blend until smooth.

3. Season with salt, pepper, oregano and smoked paprika.

Angell Farm Tossed Salad

Our family is participating in a CSA program with Angell Farm in Lincoln, RI this year. Every week farmer Jon harvests the best of what’s available in the garden. We created this salad based on what he provided and what we had on hand from the market.

1. The base of our salad is some beautiful spring mixed greens, kale, and Boston bibb lettuce.

2. We shaved the radish thinly on a mandolin and it provides the salad with a spicy, crispy bite.

3. After grilling the corn, cut it from the cob. Mix with halved heirloom cherry tomatoes.

4. We also added purple cabbage. Top with the Green Goddess dressing and enjoy!

Grilled Hearts of Palm & Farro Salad

• 1 1/2 cup cooked farro

• 1 cup grilled hearts of palm

• 1/2 cup crumbled feta cheese

• 1 cup chopped tomatoes

• Salt and black pepper to taste

Directions

1. Cook the farro according to package instructions and chill. Once cool, mix in the other ingredients.

2. Mix in feta cheese & chopped tomatoes

3. Season with salt & pepper to taste

Green Goddess Dressing

• 1 small garlic clove, minced

• 1 cup fabanaise or mayonnaise

• 1/2 cup chopped parsley

• 1/4 cup chopped tarragon

• 3 Tbsp chopped chives

• 2 Tbsp lemon juice

• Salt and black pepper to taste

Directions

1. Put all of the ingredients in the bowl of a blender or food processor and blend or pulse until you get an evenly smooth dressing, about 30-45 seconds.

2. Serve as a dip, or toss with salad greens for a dressing.

3. The dressing should last about a week in the fridge.

4. These volumes of herbs can be substituted with any greens you have on hand. For our video, I had radish greens, fennel frond, cilantro, and scallions.
   

Strawberry Shortcake

• 1 1/2 pounds strawberries, stemmed and quartered

• 5 tablespoons sugar

• 2 cups all-purpose flour

• 2 teaspoons baking powder

• 1/4 teaspoon baking soda

• 2 tablespoons sugar

• 3/4 teaspoon salt

Directions

1. Mix strawberries with 3 tablespoons sugar and refrigerate while juices develop, at least 30 minutes.

2. Preheat the oven to 400 degrees F.

3. Sift together the flour, baking powder, baking soda, remaining 2 tablespoons sugar, and salt in a medium bowl. Add heavy cream and mix until just combined. Place mixture in an ungreased 8-inch square pan (or muffin-pan for individual servings) and bake until golden, 18 to 20 minutes.

4. Remove shortcake from pan and place on a rack to cool slightly.

5. Spoon some of the strawberries with their juice onto each shortcake bottom. Top with a generous dollop of whipped cream and then the shortcake top. Spoon more strawberries over the top and serve.

Aquafaba Whipped Cream

Aquafaba is the residual liquid from soaking & cooking chickpeas. If you soak your own, save your liquid. If you buy canned, drain into a clean container and save for recipes like these!

• 3/4 cup aquafaba (liquid from canned unsalted chickpeas or white beans).

• 1/4 tsp cream of tartar

• 1 tbsp vanilla extract

• 2/3 cup powdered sugar

• 2 tbsp neutral-flavored oil like canola or refined melted coconut oil

Directions

1. Drain and save the liquid from a can of chickpeas or white beans. 

2. Pour 3/4 cup of the liquid in a medium-sized mixing bowl.

3. Use a mixer and beat the liquid until it starts to get foamy.

4. Add 1/4 tsp cream of tartar and continue to mix for 5 minutes on high until it becomes very fluffy and forms stiff peaks.

5. Add 1 tbsp vanilla and continue to beat for another minute. (It will turn light brown for a minute, but then turn white again as it beats in).

6. Slowly add 2/3 cup powdered sugar while continuing to mix on high until all vanilla and sugar are mixed in and the mixture if very fluffy. Mix for a total of 9-10 minutes for whipped cream that will hold it's fluffiness the longest.

7. Turn off mixer and add choice of neutral oil. (Melted if using coconut oil). 

8. Turn on mixer to low and beat for 5 -10 seconds to get the oil distributed. (Do NOT over mix once the oil has been added or you will lose the fluffiness)!

Rainbow Springroll

Springrolls

Nuoc Cham

• 1/3 ounce garlic, minced

• 1/2 teaspoon red pepper flakes, crushed

• 2 tablespoons honey (sub mirin for plant-based)

• 2 tablespoons rice wine vinegar

• 4 tablespoons fish sauce (sub soy aminos for plant-based)

• 1/3 ounce ginger, minced (1 tbsp ginger juice)

• 2 tablespoons rice wine

• 1 tablespoon lime juice

Springrolls

• 8 each rice paper, 8", soaked

• 1 ounce basil, picked from the stem

• 1 ounce mint, picked from the stem

• 1/2 ounce cilantro, picked from the stem

• 4 ounces vermicelli rice noodles, blanched

• 2 ounces bib lettuce

• 2 ounces cabbage

• 2 ounces carrot, shredded

• 2 ounces bell pepper, julienned

• 2 ounces English cucumber, sliced

Directions

1. For the nuoc cham sauce, combine all ingredients and let the flavors marry.

2. For Each Roll: 1 Wrapper (1/3oz), 1/8oz Basil, 1/8oz mint, 1/16oz Cilantro, 4 slices of cucumber, 1/2oz rice vermicelli noodle, 1/2oz cabbage, 1/2oz Carrot, 1oz bell pepper

3. Soak wrapper in warm water. Place on a plate. Top with the above ingredients. Roll tightly and cut on the bias.

4. They may be made ahead of time and covered with a damp towel until serving.

5. Use the bibb lettuce as a plate garnish. It also acts as a wrapping around the springrolls to keep them from sticking to each other, the plate and your hands!

Everything Bagels & Carrot Lox

Bagels

Dough Ingredients

• 1 tablespoon (9g) instant yeast

• 4 cups (482g) Unbleached Bread Flour

• 2 teaspoons salt

• 1 tablespoon (14g) non-diastatic malt powder, brown sugar, or barley malt syrup

• 1 1/3 cups (303g) lukewarm water

Water Bath

• 2 quarts (1814g) water

• 2 tablespoons (28g) non-diastatic malt powder or brown sugar or barley malt syrup

• 1 tablespoon (14g) granulated sugar

Directions

1. Combine all of the dough ingredients and knead vigorously for 10 minutes (if you're using an electric mixer) or up to 15 minutes (if you're kneading by hand). Since we're using a high-protein bread flour here, it takes a bit more effort and time to develop the gluten. The dough will be quite stiff; if you're using a mixer it will "thwap" the sides of the bowl, and hold its shape (without spreading at all) when you stop the mixer.

2. Place the dough in a lightly greased bowl, cover, and set it aside to rise until it's noticeably puffy though not necessarily doubled in bulk, 1 to 1 1/2 hours.

3. Lightly grease two baking sheets, or line them with parchment and grease the parchment. Transfer the dough to a work surface, and divide it into eight pieces (for large bagels), or 12 pieces (for standard-size bagels).

4. Working with one piece at a time, roll it into a smooth, round ball. Place the balls on one of the prepared baking sheets. Cover the balls with plastic wrap, and let them rest for 30 minutes. They'll puff up very slightly.

5. While the dough is resting, prepare the water bath by heating the water, malt, and sugar to a very gentle boil in a large, wide-diameter pan. Preheat your oven to 425°F.

6. Use your index finger to poke a hole through the center of each ball, then twirl the dough on your finger to stretch the hole until it's about 1 1/2" to 2" in diameter. Place six bagels on each of the baking sheets.

7. Transfer the bagels, four at a time if possible, to the simmering water. Increase the heat under the pan to bring the water back up to a gently simmering boil, if necessary. Cook the bagels for 2 minutes, flip them over, and cook 1 minute more. Using a skimmer or strainer, remove the bagels from the water and place them back on the baking sheet. Repeat with the remaining bagels.

8. Brush the bagels with an egg wash and sprinkle your favorite seasoning -everything spice, sesame, or poppy,

9. Bake the bagels for 20 to 25 minutes, or until they're as deep brown as you like, turning them over about 15 minutes into the baking time (this will help them remain tall and round). Remove the bagels from the oven, and cool completely on a rack.

Recipe Credits: https://www.kingarthurflour.com/recipes/bagels-recipe 

Carrot Lox

Ingredients

• 2 cups coarse sea salt, plus more if needed

• 3 large carrots (do not peel them)

• 1 TB olive oil*

• 2 teaspoons liquid smoke

• 1/2 teaspoon coconut vinegar

Directions

1. Preheat oven to 375.

2. To slow roast the carrots, place one cup of coarse sea salt into a glass pyrex that offers just enough room to accommodate the length and width of the carrots so you can keep them whole. Rinse the unpeeled carrots and place them wet into the salt, making sure that the carrots are nestled in the salt and do not make contact with the bottom of the pyrex. Pour about another whole cup of salt evenly over the tops, adding a bit more as needed to ensure they are fully covered in salt.

3. Place into the oven to roast, uncovered, for an hour and a half.

4. Once done, tip the pyrex over onto a baking sheet and allow the carrots to cool just enough that you can handle them. Crack away and brush off any salt, then peel away the skin. It’s fine if there is still some skin left on the carrot. Then, using a mandolin or sharp knife, finely chop the carrots into jagged, thin strips. Place into a clean glass container.

5. To marinate the carrots, whisk together the olive oil, liquid smoke and coconut vinegar. (If you have a little more or little less than 1 1/2 cups carrot, just add a little more or less of the liquid components as needed.)

6. Drizzle over the warm carrots and toss well to coat. At this point, the flavor will not taste very “lox like”—they will need to be placed in the refrigerator for at least two days to allow the flavor to deepen and mellow, and for the carrots to get really soft and silky.

7. *If the carrots start to look dry during marinating time, add an additional tablespoon of olive oil and give it a good stir. (You want the carrots to look soft and slightly shiny throughout the marinating time.)

8. When ready to serve, remove from the refrigerator and allow the carrots to come to room temperature, then serve with toasted bagels, capers, vegan cream cheese, red onion and fresh sprigs of dill as desired

Recipe Credits: https://olivesfordinner.com/2015/03/carrot-lox.html 

Shepherd's Pie

Shepherd’s Pie

Ingredients

• 1½ pound potatoes, peeled & quartered

• 2 ounces smart balance butter (for potatoes)

• ½ cup oat milk

• Salt & white pepper to taste

• 15oz cooked corn cut from the cob (or 15oz can)

• 2 tablespoons smart balance butter (for filling)

• 2 medium onions diced

• 2 tablespoons all-purpose flour

• 1 tablespoon vegetable bullion

• 2 cups of water

• 2 tablespoons marsala wine

• 3 tablespoons Worcestershire sauce

• 1 quart of ground grain meat (recipe available here)

Directions

1. Preheat the oven to 425 degrees F.

2. Peel the potatoes and quarter. Place in a medium saucepan and cover with cold water. Set over high heat, cover, and bring to a boil. Once boiling, uncover, decrease the heat to maintain a simmer, and cook until fork-tender, approximately 10 to 15 minutes.

3. Drain water and put back on the stove to allow the remaining water to evaporate. Add the butter, milk, salt & white pepper. Mash until smooth. Taste and re-season as necessary. More milk may be needed to smoothen the texture.

4. While the potatoes are cooking, prepare the filling. Place the canola oil into a 12-inch saute pan and set over medium-high heat. Once the oil shimmers, add the onion and saute just until they begin to take on color, approximately 3 to 4 minutes.

5. Add the vegetable bullion and flour and stir to incorporate. Deglaze with water and stir vigorously to limit any lumps. Season with the marsala wine and Worcestershire sauce. Bring to a boil, reduce the heat to low, cover and simmer until the sauce is thickened slightly.

6. Add the grain meat and stir together.

7. In a restaurant third pan, layer the meat mixture, corn and mashed potatoes. Use a rubber spatula to even the mix and ensure each layer is covered.

8. Bake for 25 minutes or just until the potatoes begin to brown. Remove to a cooling rack for at least 15 minutes before serving.

Muffins

Muffins

Ingredients

• 2 cups (260 g) all-purpose flour

• 1/2 cup (100 g) granulated sugar

• 2 teaspoons baking powder

• 1/2 teaspoon salt

• 3/4 cup (180 ml) milk, room temperature

• 1/2 cup (114 g) unsalted butter, melted and cooled

• 2 large eggs, room temperature

Directions

1. Preheat the oven to 350°F. Line a muffin pan with paper liners; set aside.

2. In a small bowl, whisk the flour, sugar, baking powder, and salt together.

3. In a medium bowl, whisk the milk, butter, and eggs together until well combined.

4. Add the flour mixture and stir with a silicone spatula just until combined.

5. Divide the batter evenly between the muffin cups and sprinkle the tops with coarse sugar if using.

6. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out with only a few moist crumbs attached.

7. Transfer muffins to a wire rack to cool completely. Muffins are best the day they are made but they can be stored for later use.

Cinnamon Topping

Ingredients

• 1/2 cup white sugar

• 1/3 cup all-purpose flour

• 1/4 cup butter, cubed

• 1 1/2 teaspoons ground cinnamon

Directions

1. Mix ingredients together with a fork, and sprinkle over muffins before baking.

Stuffed Cabbage

Did you know cabbage is a powerhouse in the kitchen? From crunchy slaws and fermented kimchi to hearty soups and stir-fries, this versatile veggie adds flavor, nutrition, and texture to countless dishes. Packed with vitamins and antioxidants, cabbage is a simple, affordable way to elevate any meal!

Cabbage as an ingredient is having a bit of a renaissance moment right now! As the weather turns cooler where we live, I thought now is a perfect time to share this recipe. Whether a traditional Polish recipe for Golumpki or the French approach with Farci - it's the perfect dish for this time of year!

Grain Meat

Ingredients

• 3¾ cups cold water

• ½ cup vegetable or vegan boullion

• 3 tablespoons sea salt

• 4 cups vital wheat gluten

• 2 (24 x 18-inch) pieces cheesecloth, each folded in half to make a 12 x 18-inch piece

• Safflower or canola oil spray

• 144 inches (8 feet) butcher’s twine

Directions

1. In a large container, combine the cold water and base. In a mixing bowl, stir together the salt and the vital wheat gluten, then add the base mixture, mixing until combined. You may need to use your hands to bring everything together. This dough should look a little rough and may have a small amount of excess liquid in the bowl.

2. Divide the dough into two equal parts. Roll each half into a log about 8 inches long.

3. Layout the cheesecloth on a clean counter or cutting board. Spray with oil and place each roll onto its own piece of cheesecloth. Wrap the cheesecloth around the roll. Cut four pieces of twine, two about 10 inches long, the other two 18 inches each. Twist one end of the cheesecloth to make it tight against the roll, and tie this off with a double knot, using a 10-inch piece of string. Push in the roll on the untied end, and twist the cheesecloth until the roll is snug. Tie this off, using an 18-inch piece of string with a double knot, tying off a loop at the end to use as a handle. Tie the other roll in the same manner. Cut the remaining piece of string in half (you will have two 20-inch pieces of string). Tie each roll with string at equidistant intervals down the roast, using a slipknot (see How to Tie a Roast photos, here).

4. In a large stockpot, bring 4 quarts of water to a boil. Holding the tied-off ends, gently slip the rolls into the water. Allow to come back to a boil, lower the heat to medium, and allow to simmer for about 1½ hours, or until internally it reads 195°F on an instant-read thermometer.

5. Remove each roll from the water and allow to cool enough to handle. Using scissors, cut away the twine and cheesecloth and discard.

6. Cut each loaf into 1-inch cubes. Run the cubes through a meat grinder or meat grinder attachment.

7. The rolls can be stored in a gallon-size resealable plastic bag in the freezer or can be ground immediately to use in recipes.

Recipe Credits: https://fieldroast.com/cookbook/

Stuffed Cabbage

• 1 whole head cabbage (about 4 pounds)

• 1 large onion (chopped)

• 2 tablespoons butter

• 1 pound ground meat

• 1/2 pound ground pork

• 1 1/2 cups rice (cooked)

• 1 teaspoon garlic (finely chopped)

• 1 teaspoon salt

• 1/4 teaspoon black pepper

• 1 cup beef stock

• 1tsp garlic

• 1tsp pepper

• 1tsp coriander

• 1/4 tsp nutmeg

Prepare the Cabbage

1. Remove core from cabbage.

2. Place whole head in a large pot filled with boiling salted water.

3. Cover and cook 3 minutes, or until softened enough to pull off individual leaves. You will need 18 leaves.

4. When leaves are cool enough to handle, use a paring knife to cut away the thick center stem from each leaf, without cutting all the way through.

Make the Filling

1. Sauté the chopped onion in butter in a large skillet until tender.

2. Add the meat and seasonings, stir to combine, and let it cool.

3. Mix the cooled mixture with the rice and stir to combine.

4. Place about 1/2 cup of meat on each cabbage leaf.

5. Flip the right side of the leaf to the middle, then flip the left side.

6. Flip the bottom of the leaf and you will have something that looks like an envelope.

7. Roll away from you to encase the meat and make a neat little roll.

Cook and Serve the Stuffed Cabbage

1. Heat oven to 350 F. Place the cabbage rolls on top of the prepared marinara sauce in the casserole dish or Dutch oven, seasoning each layer with salt and pepper.

2. Pour beef stock over rolls, cover, and place in heated oven.

3. Bake for 1 hour or until cabbage is tender and meat is cooked.

4. Serve with pan juices and an optional drizzle of sour cream, or mix the pan juices with sour cream and ladle it over the cabbage rolls.

Soft Pretzels

Soft Pretzels

Ingredients

• 1 and 1/2 cups (360ml) warm water

• 1 packet active dry or instant yeast (2 and 1/4 teaspoons)

• 1 teaspoon salt

• 1 Tablespoon (8g) granulated sugar

• 3 cups (480-530g) all-purpose flour + more for work surface

• 1 large egg, beaten

• coarse sea salt, for sprinkling

Directions

1. Preheat oven to 425°F (218°C). Line baking sheet with a silicone baking mat or parchment paper. The pretzels can stick to parchment, so give it a light spray with nonstick spray or lightly grease with butter. Set aside.

2. Dissolve yeast in warm water. Stir with a spoon until fairly mixed, about 1 minute. Some clusters of yeast will remain. Add salt and sugar; stir until fairly combined. Slowly add 3 cups of flour, 1 cup at a time. Mix with a wooden spoon until dough is thick. Add 3/4 cup more flour until the dough is no longer sticky. If it is still sticky, add up to 1/2 cup more. Poke the dough with your finger – if it bounces back, it is ready to knead.

3. Turn the dough out onto a floured surface. Knead the dough for about 3 minutes and shape into a ball. With a sharp knife, cut the ball of dough into 1/3 cup sections. This measurement does not have to be exact – use as much or little dough for each pretzel as you wish – the size of the pretzel is completely up to you.

4. Roll the dough into a rope with an even diameter. My ropes were twenty inches long. This measurement will depend on how large you want the pretzels. Once you have your long rope, take the ends and draw them together so the dough forms a circle. Twist the ends, then bring them towards yourself and press them down into a pretzel shape.

5. This fifth step is optional: Whisk 9 cups of water and 1/2 cup baking soda together in a large pot. Bring to a boil. Place a pretzel onto a large slotted spatula and dip into the boiling water for 20-30 seconds. Any more than that and your pretzels will have a metallic taste. The pretzel will float. Lift the pretzel out of the water and allow as much of the excess water to drip off. Place pretzel onto a prepared baking sheet. Repeat with the rest of the pretzels.

6. In a small bowl, beat the egg and pour it into a shallow bowl or pie dish. Brush the shaped pretzel with the egg wash. Sprinkle with salt.

7. Bake for 10 minutes at 425°F (218°C).

8. Allow to cool and enjoy. Serve warm or at room temperature. Pretzels may be stored in an airtight container or zipped top bag for up to 3 days (will lose softness).

Recipe Credits: https://sallysbakingaddiction.com/30-minute-whole-wheat-pretzels/ 

Honey-Mustard Cheddar Cheese Dip

Ingredients

• 2 tablespoons butter

• 2 tablespoons flour

• 1 cup milk

• 1 tablespoons Mustard

• 1 tablespoons Honey

• 1 cup shredded cheddar cheese

• 1 teaspoons apple cider vinegar

• ½ teaspoons salt

• ½ teaspoon pepper

Directions

1. Melt the butter in a saucepan over low heat. Whisk in the flour and cook for 1 minute.

2. Pour in the milk while whisking. Cook for 2–3 minutes, stirring occasionally, until the milk begins to thicken slightly.

3. Add in the honey, mustard, cheese, apple cider vinegar, salt, and pepper.

4. Whisk until cheese melts and the sauce is smooth. Let the cheese sauce bubble for a few more minutes to thicken up slightly.

5. Serve immediately

Focaccia Bread

Focaccia Bread

Ingredients

• 1/4 cup olive oil (plus more for the bowl & baking dish)

• 2 1/2 cup warm water (110-120 degrees F)

• 2 teaspoons honey

• 1 1/4 oz dry yeast

• 5 cups all purpose flour

• 1 tablespoon salt

• 1 teaspoon black pepper

• 2 teaspoons granulated garlic

• Dried Thyme

• Dried Rosemary

• Shakeable Parmesan Cheese

• Flaked sea salt (if desired) Directions

Instructions

1. Combine the water, honey & yeast and whisk. Let sit for 10 minutes

2. Add all the remaining ingredients

3. Rub down a separate bowl with olive oil. Put the dough in the bowl to rise. Allow to double in size.

4. After the first rise, put into a well-oiled baking dish 9x13

5. Drizzle with olive oil, thyme, rosemary and parmesan cheese. Poke fingers into the dough to give impressions. Let the dough double in size again

6. Bake at 450°F for 20-30 minutes until golden-brown or the internal temperature reaches 190 degrees F.

Eggplant Parmesan Grinder

Italian Bread

Ingredients

• 4 cups (482g) King Arthur Unbleached All-Purpose Flour

• 1/4 cup (21g) dried potato flakes

• 1/4 cup milk

• 2 teaspoons salt

• 2 teaspoons sugar

• 2 teaspoons instant yeast

• 1 1/2 cups water lukewarm

• 3 tablespoons (35g) olive oil

• 1 egg white, beaten with 1 tablespoon water

• sesame seeds

Directions

1. 1. In a large bowl, stir together all of the dough ingredients till cohesive. Knead the dough for 5 to 8 minutes, until it's smooth and supple, adding more water or flour as needed.

2. Cover the dough and allow it to rise for 1 hour, or until it's doubled in bulk.

3. Transfer the dough to a lightly greased work surface and divide it into two pieces. Shape each piece into a smooth 16" log. Place the logs into the two wells of a lightly greased Italian bread pan, cover, and let the loaves rise until very puffy, about 1 hour.

4. Brush the loaves with the egg wash, then sprinkle heavily with sesame seeds. Slash the loaves diagonally, making 3 slashes in each, and immediately put them in the oven. Bake in a preheated 400°F oven for about 25 minutes, until the loaves, are golden brown. For the crispiest crust, turn off the oven, prop the door open, and allow the bread to cool in the oven

Sandwich Assembly

1. Slice the bread lengthwise and toast if desired.

2. Spread 1/2 cup of marinara sauce on the bottom of the bread. Layer shredded parmesan cheese, eggplant cutlets, and shredded mozzarella cheese.

3. Broil for 3-5 minutes. Watch it, it will toast quickly!

4. Replace the top of the bread on the sandwich, slice and enjoy!

Recipe credits, adapted from: https://www.kingarthurflour.com/recipes/italian-supermarket-bread-recipe

Eggplant Parmesan

Eggplant Parmesan

Ingredients

• 2 medium eggplant (about 2 1/4 pounds), cut into 1/2-inch-thick round slices

• Kosher salt, as needed, plus 1 tablespoon

• 5 cups fresh breadcrumbs

• 1 tablespoon dried oregano

• 1 tablespoon dried thyme

• Freshly ground black pepper

• Vegetable oil for frying

• All-purpose flour for dredging

• 6 large eggs, beaten

• 2 tablespoons whole milk

• Olive oil, as needed

• 7 cups Marinara sauce (recipe below)

• 2/3 cup grated Parmesan, divided

Marinara Sauce

• 3 tablespoons extra-virgin olive oil

• 1/2 medium onion, diced (about 1/3 cup)

• 5 cloves garlic, chopped

• 1-28oz can organic crushed tomatoes

• 2-15oz cans organic diced tomatoes

• 2 sprigs of fresh thyme

• 2 sprigs of fresh basil

• 1 tablespoon kosher salt

• Freshly ground black pepper

Directions

1. Arrange the eggplant slices on several baking sheets and sprinkle generously all over with kosher salt. Set aside to let the bitter juices weep from the eggplant, about 1 hour.

2. Transfer the eggplant to a colander in the sink, and rinse well under cold running water. Transfer eggplant to a work surface and blot very dry with paper towels.

3. In a large bowl, whisk together the 1 1/2 teaspoons salt, breadcrumbs, oregano, thyme, and season with pepper.

4. Place the flour in a medium lipped plate or bowl. In another medium bowl, whisk the egg and milk together. Dredge an eggplant slice in the flour, then dip it in the egg, and finally dredge it in the breadcrumb mixture. Shake off any excess breading and transfer the eggplant to a baking sheet. Repeat with the remaining eggplant.

5. In a large straight-sided skillet, pour the oil to a depth of 1/2 inch. Heat the oil over medium heat.

6. Working in small batches, fry the eggplant slices, turning once, until golden brown, about 3 minutes per batch. Using tongs, transfer to a paper towel-lined baking sheet and season with salt to taste. Repeat with the remaining eggplant.

7. Preheat the oven to 425 degrees F. Assemble the eggplant towers, layering eggplant, grated parmesan, sauce, and shredded parmesan. ALTERNATIVELY: Lightly brush a 9 x 13-inch-baking dish with olive oil. Cover the bottom of the baking dish with 1/3 of the marinara sauce and arrange half of the eggplant over the sauce. Cover the eggplant with another 1/3 of the sauce. Scatter half of the Parmesan and half of the mozzarella over the sauced eggplant. Repeat with the remaining eggplant, sauce, Parmesan, and mozzarella. Bake until hot and just beginning to brown, about 30 minutes. Serve immediately.

Marinara Sauce

1. Heat the oil in a medium saucepan over medium-high heat. Saute the onion and garlic, stirring, until lightly browned, about 3 minutes. Add the tomatoes and the herb sprigs and bring to a boil. Lower the heat and simmer, covered, for 10 minutes.

2. Remove and discard the herb sprigs. Stir in the salt and season with pepper to taste. Use immediately, store covered in the refrigerator for up to 3 days, or freeze for up to 2 months.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies

Ingredients

Whisk together and set aside

• 2 cups all-purpose flour

• 1 teaspoon baking soda

• 1 teaspoon baking powder

• 1 teaspoon kosher salt

Cream wet ingredients

• 1 cup unsalted butter, softened (I use Earth Balance)

• 1 cup sugar

• 1 cup dark brown sugar, firmly packed

• 2 large eggs

• 2 teaspoons vanilla

Then stir in

• 3 cups oats (not instant)

• 1 1⁄2 cups raisins

Directions

1. Preheat oven to 350°.

2. Whisk dry ingredients; set aside.

3. Combine wet ingredients with a stand mixer on low. To cream, increase speed to high and beat until fluffy and the color lightens.

4. Stir the flour mixture into the creamed mixture until no flour is visible. (Over mixing develops the gluten, making a tough cookie.)

5. Now add the oats and raisins; stir to incorporate.

6. Fill a #40 cookie scoop and press against side of the bowl, pulling up to level dough (to measure 2 tablespoons of dough).

7. Drop 2-inches apart onto baking sheet sprayed with nonstick spray.

8. Bake 11-13 minutes (on center rack), until golden, but still moist beneath cracks on top.

9. Remove from oven; let cookies sit on baking sheet for 2 minutes before transferring to a wire rack to cool.

Plant-Forward Lentil Tacos

Plant-Based Chorizo

Ingredients

• 1 (10-ounce) block of extra-firm tofu, drained cut into 1-inch slices

• 1/2 cup Black Lentils, cooked

• 1/2 cup Brown Lentils, cooked

• 1 whole sweet dried chilies like Costeño, Guajillo, or Choricero, stems and seeds removed

• 1 to 2 small hot dried chilies like Arbol or Cascabel, stems and seeds removed (optional)

• 1 whole rich fruity dried chili like Ancho, Mulatto, Negro, or Pasilla, stems and seeds removed

• 2 tablespoons raisins 1 whole chipotle chili in adobo sauce with 2 tablespoons sauce from can

• 2 cups water (as needed)

• 1/4 cup vegetable shortening or coconut oil

• 1 medium onion, diced (about 1 cup)

• Kosher salt and freshly ground black pepper

• 3 medium cloves garlic, minced (about 2 teaspoons)

• 2 tablespoons torn fresh oregano leaves

• 2 teaspoons dried Mexican oregano

• 1/2 teaspoon ground cinnamon

• 1 tablespoon freshly toasted and ground cumin seeds

• 1 teaspoon freshly toasted and ground coriander seed

• 3 whole cloves, toasted and ground

• 1 tablespoon yellow or red miso paste

• 1 tablespoon soy sauce or aminos

• 1/4 cup red wine vinegar

Directions

1. Line a large plate with a double layer of paper towels. Place tofu on top in a single layer and transfer to freezer. Freeze for 15 minutes, then remove and let thaw while you prepare the other ingredients.

2. Preheat oven to 325°F

3. Line rimmed baking sheet with a fresh piece of foil and spread lentils on top in a single layer. Transfer to oven and cook until mostly dry and crunchy, 20 to 30 minutes.

4. Meanwhile, place dried chilies on a sheet pan and toast in oven, about 3-5 minutes. Transfer to a pot. Add raisins, chipotle chilies and their juice, and water. Cook until simmering, about 1 1/2 minutes. Let stand 2 minutes. Transfer to a blender and blend until completely smooth. Set mixture aside.

5. Cut tofu 1-inch pieces. Working in batches, transfer to a food processor and pulse until chopped to the texture of ground meat, about 10 to 12 short pulses. Set aside.

6. Melt shortening in a large saucepan over medium-high heat. Add onions and poblanos, season with salt and pepper, and cook, stirring, until softened, about 4 minutes. Add garlic, fresh and dried oregano, cinnamon, cumin, coriander, cloves, and cook, stirring, until fragrant, about 1 minute. Add miso paste, soy sauce, red wine vinegar, and chili mixture. Add crumbled tofu and dehydrated lentils. Stir to incorporate and season to taste with salt and pepper. For a moister, saucy texture, add a few tablespoons of water. For a dryer, crumblier, well-browned texture, add 2 tablespoons more oil and continue cooking until most of the excess liquid has evaporated and mixture is dark brown with crisp bits, about 15 minutes.

7. Serve in tacos, burritos, mixed with eggs, on nachos, or any recipe that calls for fresh Mexican chorizo.

Maseca Tortilla

Ingredients

• 2 cups Masa Harina (Maseca)

• 1 tsp Kosher Salt

• 1+1/2 cups water

Directions

1. Add 2 cups masa harina and 1/2 teaspoon salt to a mixing bowl. Add 1 cup of the warm water and stir until the water is absorbed. Add the rest of the water incrementally until the flour melds into a dough. Use your hands to knead the dough into a cohesive ball. If the dough is sticking to your hands, add a bit of masa harina to dry it out.

2. Separate the dough into golf ball sized chunks, this will make tortillas approximately 4 inches across.

3. Flatten the dough balls using a tortilla press or a flat bottomed pan. Be sure to line each side of the dough ball with plastic or ziploc pieces.

4. Heat a skillet or comal to medium-high heat. (Lately I use a tad over medium heat and this will have brown spots forming in about 60 seconds.)

5. Add a tortilla and flip after 10 seconds. Then cook each side for 1-2 minutes or until light brown spots are forming.

6. Continue cooking the rest of the tortillas.

7. Serve immediately or store in an airtight container in the fridge.

Okonomiyaki お好み焼き

Okonomiyaki is a Japanese savory pancake containing a variety of ingredients. The name is derived from the word okonomi, meaning "how you like" or "what you like", and yaki meaning "grill". Okonomiyaki is mainly associated with the Kansai or Hiroshima areas of Japan, but is widely available throughout the country. Toppings and batters tend to vary according to region. In Tokyo, there is liquid okonomiyaki called 'monjayaki.'

Here is the recipe from my first attempt!

• 3/4 cup Water 
• 2 tsp Hondashi Granules
• 1 cup Okonomiyaki Flour
• 2 tsp Kosher Salt
• 10 1/2 ozw Green Cabbage, Shredded 
• 3/4 ozw Scallions
• 2 Eggs
• 1/4 ozw Dried Shrimp, Chopped
• 1 1/4 ozw Pickled Ginger Chopped
• 2 tbl Canola Oil
• 8 slices of Bacon
• 1 package of Bonito Flakes
• 2 ozv Okonmiyaki Sauce
• 2 ozv mayonnaise

1. Combine the Water and Hondashi. 
2. Place the flour and salt in a large mixing bowl, add dashi and whisk until smooth.
3. Combine cabbage, 1/2 of the scallions, shrimp, pickled ginger and eggs.
4. Using a rubber spatula thoroughly combine all ingredients. Divide mixture into 4. 
5. For each serving, in a 10-inch nonstick skillet, place 1/2 tbl of oil. Heat on medium heat. When warm, add 1/4 of the cabbage batter. Top with 2 slices of bacon. Cook until sides start to brown. Using a fish-spatula, gently flip to the bacon side.  
6. Return to heat, cover, and continue to cook on low, shaking gently, until both sides are browned and okonomiyaki is not runny but still custardy and tender in the center, about 8 minutes longer.
7. With pork side up drizzle with okonomiyaki sauce and mayonnaise; sprinkle bonito flakes and the remaining scallion. Serve immediately. 

Carrot Cake Tea Bread

Cream butter and sugar until fluffy. Add eggs and mix. Add all remaining ingredients and mix until incorporated. Scrape bowl and mix. Add to greased and floured pan. Bake at 350° for 25-30 minutes or until wooden toothpick is clean. 

• 1/2 cup (1 stick) unsalted butter, room temperature, plus more for pan
• 1 1/4 cups all-purpose flour (spooned and leveled), plus more for pan
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 cup packed dark-brown sugar
• 1 1/2 teaspoons pure vanilla extract
• 1 cup packed grated carrots (from about 2 carrots)

Spicy Sesame-Peanut Noodles

Cook udon noodles to package directions. Sauté vegetables in canola oil. Cooking till tender, and set aside. Combine the sauce ingredients in a pan and cook on medium heat until well incorporated

• 2 tablespoons canola oil 
• 2 cloves of garlic 
• 1/4 cup minced onion 
• 1 portobello mushroom, dices
• 12 green beans, slices

• 1/2 cup chicken broth
• 1 teaspoon granulated ginger
• 3 tablespoons soy sauce
• 3 tablespoons peanut butter
• 1 1/2 tablespoons honey
• 1 tablespoon sriracha

• 8 ounces Udon noodles
• 1/4 cup chopped green onions
• 1/4 cup chopped cashews 

Cold Buckwheat Soba Noodle Salad

...so this just happened:

I was poking around the cabinets and refrigerator for something to make for dinner tonight. I just came up with this recipe for a cold buckwheat soba noodle salad. If I were to make this recipe from scratch I probably would choose some different ingredients but I've made this with what was available. ...and for all my chef friends out there, you can relax this one is NOT vegan. I've gone full-blown pescatarian!

For the sauce, combine the following ingredients in a Vitamix and blend until smooth:

• 2 tablespoon rice vinegar
• 1/4 cup mirin
• 1/3 cup vegetable oil
• 1/2 tablespoon lime juice
• 2 teaspoon sriracha
• 1 tablespoon palm sugar
• 1 tablespoon White miso
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ginger powder
• 1/2 teaspoon ground coriander
• 2 tsp Hondashi Granules
• 10 dried shrimp

Cook noodles according to package directions. I boil 1 quart of water per bundle of noodles. Add the noodles to the water and cook for five minutes. Drain and cool.

• 2 bundles of Soba Noodles

These are the vegetables I added to my dish, but feel free to add whatever you enjoy!

• 1 ounce dried wakame (rehydrated)
• 1 carrot , julienned
• 2 radishes, julienned
• 1/2 can straw mushrooms, julienned 

...and because I couldn't resist, I garnished with:

• Sprinkle of Togarashi

Please like this post, and tweet me your comments!

Vegan Burgers & 'Air' Fries

There was a recent sale on Amazon for an Air Fryer. I had heard about this alternative to deep frying many years ago, but have never experimented. We have been doing a lot of work this year on the Plant-Based diet, so for Earth Day this year, I decided to try this new Vegan Burger Recipe and make home-made Air-Fried French Fries. Here's the recipe:

Peel & slice 12oz of potatoes. Soak in cold water for 30minutes to release extra starch. 

Open one 15oz can of Cannelloni beans and rinse. Soak in water dry thoroughly. 

Add 1 cup of Farro to a sauce pan and cook in salted water until tender. 

Now let's work on the veggies:

1 1/8oz fresh minced garlic
5oz minced onion
3oz shiitake mushrooms, stemmed and diced
4oz fresh spinach trimmed

Use 2 tbsp of Canola oil to sautee the vegetables. Heat oil, add onions. Cook until translucent. Add mushrooms & garlic. Cook until tender. Lastly, add spinach and sautee until well combined. 

Ensure that the beans are dried thoroughly. Extra water will make the burgers fall apart or require lots of extra filler to firm up. Puree the beans until a smooth paste. 

Add the cooked farro and pulse together again with the blender until you reach the desired texture. I prefer more texture rather than a smooth puree. Mine looks like this:

Now, add the cooked vegetables and mix together

Now, for the seasoning. You can change it up here based on the flavor profiles you enjoy. Here is the seasoning mix I use:

1 tbsp balsamic vinegar
1/3 cup umami powder
2 tbsp texas smokehouse seasoning
1 tsp cracked black pepper
1/4 tsp kosher salt -as needed

Combine all seasoning and portion mix into patties. Form into patties. I recommend 4-5oz portions. You'll notice I gave them an extra dredge into some panko bread crumbs because I enjoy the extra texture and it gives the burgers a nice crust. You'll need approximately 1/4 cup
 

I also use a ring-mold or cookie cutter to make all the patties uniform in shape

Now you're ready to sear the burgers in a cast-iron pan or put on the grill. They also keep very well in the freezer. Put them on a baking sheet in the freezer until firm, then transfer to a tightly-wrapped ziplock bag or food saver. 

While the burgers cook, put the fries in the air fryer. Drain the water thoroughly. Add 2 tbsp canola oil and season. I used Lawry's Seasoned Salt. The burgers and fries take about the same time to cook. I cooked in a cast-iron pan and put it in the oven at 350 while the fries cook. It takes about 15 minutes for both. ENJOY!

Here is the nutritional panel for the burger patty itself: