FOOD MEDICINE
real food recipes with a food as medicine philosophy.
BREAKFAST OF CHAMPIONS
Adding seeds like hemp, flax and pumpkin to your breakfast bowl is an easy way to approach a food as medicine mindset with an anti-inflammatory mindset. I use this trifecta to enhance my Omega- 3 Fatty acid intake as a way of offering support to my joints, heart, brain and belly.
I was a child of the 60’s and 70’s. A typical breakfast included a bowl full of one of the following - Wheaties, Captain Crunch, Honeycombs, Sugar Pops, Rice Crispies, Apple Jacks, Fruitloops and Trix. My siblings and I would fight over who got the prize inside. I am not sure when I grew out of sugary cereals but at some point I must have realized there was more to breakfast. Today my eating style is influenced by science, longevity research and sustainability. I know what makes me feel good and what heals my ailments. I also love, love, love my food to taste delicious so I try to create yummy variations using a diverse group of plants, fats, flavors and food groups. And when cycling season gets underway, I eat to sustain my energy levels as well as nutrient loading for joint health. My current Breakfast of Champions looks like this - a wholegrain bowl of superseeds, healthy fats and herbs to enhance digestion. This power breakfast is my all time favorite post- cycling fuel. By the way, you don’t need to be training for anything to eat this power bowl, it will also affect your brain and cholesterol levels positively, so it’s a great recipe for starting your day! This whole grain and seeded breakfast bowl includes a vegan source of omega 3-fatty acids, a good source of fat and a hint of cumin to aide your digestion.
INGREDIENTS
1/2 cup Bob’s Red Mill Gluten Free Steel-Cut Oats
1 tablespoon each, Pumpkin Seeds, Hemp Hearts, Sunflower Seeds, Ground Flax Seed, Chia Seeds
1 Tablespoon olive oil
1/4 teaspoon Cumin
1 pinch Himalayan Pink Salt
PREPARE
Cook oats according to package, add toppings and enjoy.
Side note: Want a sweeter version, replace cumin with cinnamon and add your favorite seasonal fruit.
Lacto Fermen... WHAT?
Lacto-fermented vegetables are a true food as medicine experience. Got 3-5 days? I got your recipe!
Lacto-Fermention
healing ~ food ~ alchemy
The fermentation of fruits and vegetables is prevalent in most cultures, in fact the ancient Greeks understood that important chemical changes took place during fermentation. They called this change “alchemy.” The preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These live microorganisms provide a vital dose of diversity to your gut. The bacteria behind many ferments also produce beneficial compounds that give these foods their antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic properties. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine. Other alchemical by-products include hydrogen peroxide and small amounts of benzoic acid.
Once you are comfortable with the process of making your own fermented foods (it was so foreign to me at first and I thought I might accidentally kill myself with bad bacteria), it takes only 3-5 days to the the finished product depending on the temperature of your home. Here's an easy recipe that I have made numerous times with different herbs and spices. Start simple.
"Let food be your medicine and medicine be your food", surely Hippocrates ate fermented vegetables!
RAW SAUERKRAT
1 medium cabbage, cored and shredded (I used red cabbage)
1 tablespoon caraway seeds
1.5 tablespoons sea salt ( I used Himalayan)
In a bowl, mix the caraway seeds cabbage and sea salt. Massage with clean hands of pound with a wooden pounder or meat tenderizer for about 10 minutes, to release the juices. Place the cabbage in a wide mouth, sterilized canning jar, being sure to press the cabbage so that it is tightly packed down and covered by the juices. Place a weighted jar directly onto the cabbage so it stays packed down and cover with a towel. Leave the cabbage to ferment for 5-7 days, being sure the cabbage is covered by it’s juices. After 5 days, cover the cabbage and place in cold storage. It is ready to eat and only gets better with age.
As a medicinal take 1-2 tablespoons per day.
CACAO SMOOTHIE BOWL
Breakfast just got better!
Chocolate for breakfast? You bet. Packed with amazing anti-oxidants, loads of omega-3 fatty acids and plenty of fiber, this is a delicious way to start your day without the guilt. I include smoothie bowls into my diet when the weather warms up. It’s a great way to get a variety of important daily nutrients in one easy to assemble meal. It travels well too! (Get yourself a great thermos and you are all set!) Spring is coming and eating fresh fruits and vegetables naturally cleanses the digestive system and wakes up the detoxification effects of the liver. Don't forget the greens!!!
Want to eat like this all the time? Join the LK5 Spring Cleanse. We start March 30th this year and for 10 days we eliminate inflammatory foods, increase our alkalizing menu and finally end with a few days to come back down. You are given 40+ pages of tried and true cleansing recipes that you will continue using throughout the season!
INGREDIENTS:
1 tablespoon cacao nibs
1 handful spinach
1 acai smoothie packet (samboza)
1 banana
½ cup strawberries
1 cup coconut or other dairy free milk
TOPPINGS:
1 tablespoon hemp seeds
1 tablespoon chia seeds
¼ cup mixed nuts
¼ cup fresh raspberries
In a high powered blender, blend coconut milk and spinach until smooth. Add in the cacao, smoothie packet, banana, and strawberries and blend for about 1 minute or to the consistency you like. Pour the smoothie into a bowl and top with nuts, seeds and fresh fruit.
SHOPPING LIST
cacao nibs, hemp seeds, chia seeds, mixed nuts, Samboza Acai smoothie packet (samboza), spinach, bananas, fresh strawberries, fresh raspberries, coconut or other dairy free milk
SHOP HERE for DRY GOODS
MADRAS CURRY DAAL
An easy curry that everyone will think you spent hours preparing.
Daal is the simplest, easiest indian dish to make and it is ready in less then 30 minutes. This nourishing dish can be transformed many different ways but on it's own, dressed up with some savory and sweet additions, it is my favorite winter lunch.
INGREDIENTS:
2 cups butternut squash or pumpkin
1 cup coconut milk
1 1/2 cup red lentils
1/2 cup cilantro for garnish
1/2 onion
1 -1 1/2tablespoons madras curry powder
10-12 cherry tomatos
1 clove garlic
lime
salt
pepper
1 tablespoon olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
PREPARATION:
In a pot, add butternut squash or pumpkin, onion, cherry tomatoes, a clove of garlic and a teaspon salt to 1 tablespoon of olive or coconut oil and sauté until fragrant. To this, add 1 1/2 tablespoons madras curry powder and coat the veggies and then add in 1 cup of red lentils, cover with about 6-10 cups of water or broth and simmer until squash is tender. Puree. Taste. At this point, add in another 1/2 cup of red lentils and more seasoning if needed and a cup of coconut milk. Let simmer for 10-15 minutes until Daal is tender. Great on its own or over quinoa with added vegetables or optional toppings listed above. Serve with garnish of cilantro and lime wedges.
SHOPPING LIST
butternut squash or pumpkin, coconut milk, red lentils, cilantro for garnish, onion , madras curry powder, cherry tomatoes , garlic, lime, olive or coconut oil
optional toppings: avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes
SHOP HERE for DRY GOODS:
