Fruit & Nut Spread

Jessica LeeSep 26 2019

From Eating Clean by Lisa Allen ½ cup almonds, finely chopped ½ cup walnuts, finely chopped ½ pound pitted dates, finely chopped or pureed in a food processor Apple cider ¾ teaspoon ginger ½ teaspoon cinnamon Pepper 2 pinches cloves 1 apple-any organic type will do, peeled and grated Combine almonds and walnuts in a large bowl and set aside. Mix dates with the apple cider, ginger, cinnamon, pepper and cloves. Stir the puree into the nut mixture. Stir grated apple into the date mixture. Add cider as necessary so that the mixture is thick but spreadable. Spread on rice cakes or wedges of fresh pear for a sweet treat. Add some almond butter, too, and you have your own Eating Clean version of the classic PB & J.!

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Immune Support Breakfast

Jessica LeeSep 10 2019

Combine ingredients in large container and keep in refrigerator. 4 cups rolled grains (we use rolled oats) 2 cups oat bran ½ cup dried fruit 1 cup sunflower seeds (may be ground, but don’t have to be) 1 cup nuts, raw and unsalted 1 cup lecithin granules 1 cup flax seed, ground 1 cup Milk Thistle seeds (Silybum marianum), ground (These can be difficult to find and somewhat expensive, we sometimes use less or leave it out altogether.) Preparation: Soak ½ cup per serving for about 30 minutes in water, soy milk or nut milk. For extra sweetness add blueberries, or a sliced banana or peach just before serving.

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Tahini Sauce (aka “Saucy Sauce”)

Jessica LeeSep 10 2019

Tahini Sauce 4-6 oz Tamari (or to taste) 5 oz Lemon Juice 5 heaping Tablespoons Tahini 1 1/2 cups Olive oil 1 1/4 teaspoon Dill 1 Clove garlic, crushed (yeah, right - go for 3-4 cloves!) Blend all ingredients except oil in blender. Drizzle in oil a little at a time (you know me - I just toss it all in together - doesn’t seem to matter too much). You can fiddle with amounts to get the taste you like! We keep this in the container with a pour spout in the fridge for about two weeks. It goes great on grains, vegetables, and about anything else.

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Raw Energy Balls

Jessica LeeSep 10 2019

Raw Energy Balls Ingredients: 1 cup raw sprouted almonds or walnuts 1 cup Medjool dates, pitted ¼ cup raisins ¼ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¼ cup raw almond butter ½ cup shredded organic coconut In a food processor fitted with the “s” blade, process the almonds until finely ground. Add the dates, raisins, and spices and grind to a fine meal. Add the almond butter and process again until thoroughly mixed. Form the mixture into balls and roll in shredded coconut. Store in a sealed container on the countertop for up to 3 days, or refrigerate for up to 3 weeks. Yield: 1 dozen balls The Whole Life Nutrition Cookbook pg. 367

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Rebecca’s Yummy Salad Dressing

Jessica LeeSep 10 2019

1/2 tsp Salt Pepper to taste 1 tsp Dijon 2 Tbsp White Wine Vinegar 6 Tbsp Olive Oil 2 gloves Garlic, crushed Any herbs you like Combine and Serve.

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Butternut Squash and Sage Breakfast Hash

Jessica LeeApr 24 2018

Butternut Squash and Sage Breakfast Hash Ingredients 2 Tablespoons extra virgin olive oil or organic butter 4 cups diced butternut squash 1 small red onion, diced 1/2 pound cremini mushrooms, diced 2 cups thinly sliced lacinato kale 1 tablespoon finely chopped sage 1/2 teaspoon sea salt freshly ground black pepper Instructions Heat olive oil in an 11- or 12-inch skillet over medium heat. Add the squash and onion and sauté for about 5 minutes. Add the mushrooms and sauté for 5 to 7 minutes more, or until the squash is tender. Add the kale, sage, sea salt, and pepper and sauté a minute more, or until the kale is tender. Taste and adjust the salt and seasonings if necessary. Serve. Yield: 4 to 6 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 152

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Dirty Dozen & Clean Fifteen

Jessica LeeApr 5 2018

Click Here for download of the Dirty Dozen & Clean Fifteen!

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Raw Superfood Fudge

Jessica LeeMar 30 2018

Raw Superfood Fudge Ingredients ¾ cup raw cashew butter ½ cup melted virgin coconut oil (1/3 cup also works well) 6 Tablespoons raw cocoa powder (WonderCocoa is caffeine free and therefore cleanse approved) ¼ teaspoons organic vanilla powder pinch sea salt 1 cup pitted Medjool dates ½ cup goji berries 2 to 3 Tablespoons white chia seeds Instructions Line an 8.5 x 4.5 inch class bread pan with unbleached parchment paper. Place the cashew butter, melted coconut oil, raw cocoa powder, vanilla powder, and sea salt into a food processor fitted with the ‘s’ blade and process until paste forms. Add the goji berries and chia seeds and pulse to combine. For a smoother fudge, add all ingredients to a high-powdered blender except for the goji berries and chia seeds, and blend until smooth. Stir in the berries and seeds. Using oiled hands, press the fudge mixture evenly into the pan. Transfer the pan to the refrigerator to chill until hardened. Once solid, you can slice the fudge into small squares. Store the fudge squares in your freezer or in your refrigerator. Yield: about 12 to 16 servings Tip: Make sure you are using soft, dried dates. Older dates tend to lose moisture and become harder to blend, especially in a recipe like this. The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 384

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Simple Breakfast Stir-Fry

Jessica LeeMar 30 2018

Simple Breakfast Stir-Fry Ingredients 1 Tablespoon toasted sesame oil 4 to 5 green onions, cut into 1-inch pieces 2 to 3 carrots, sliced 2 cups sliced green cabbage 3 cups cooked brown rice Sea salt Freshly ground black pepper Instructions Heat the sesame oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the green onions, carrots, and cabbage and sauté 5 to 10 minutes, or until they reach the desired tenderness. Add the cooked brown rice and stir-fry it with the vegetables for another minute or two, adding more oil if necessary so that the rice doesn’t stick to the skillet. Season to taste with sea salt and pepper. Serve immediately. Yield: 2 to 4 servings Variation: Use leftover quinoa or millet in place of the rice. Tip: Instead of black pepper, I like to use a spice called Pippali, which is a close relative of black pepper. It stimulates the metabolism and digestion, as well as promotes healthy blood circulation. It has a warming, mildly spicy flavor. In fact, you can use it anywhere black pepper is called for in a recipe; however, this recipe seems to benefit most from the addition of Pippali. The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 144

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Tofu Scramble

Jessica LeeMar 30 2018

Tofu Scramble Ingredients 1 Tablespoon extra-virgin olive oil or coconut oil 5 green onions, sliced into rounds 1 ½ cups chopped mushrooms 1 small red bell pepper, diced 1 teaspoon dried thyme 1 garlic clove, crushed ½ to 1 teaspoon ground turmeric 1 teaspoon sea salt or Herbamare 1 pound organic firm tofu, crumbled Instructions Heat the oil in a 10- or 11-inch skillet over medium heat. Add the green onions, mushrooms, and bell pepper and sauté until tender, 5 to 7 minutes. Add the thyme, garlic, turmeric, sea salt and sauté a minute more, stirring to coat. Add the crumbled tofu, mixing it into the vegetables, sauté 2 minutes more. If the mixture seems dry, add a few tablespoons of water. Yield: 3 to 4 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 145

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Lemon Millet Patties

Jessica LeeMar 30 2018

Lemon Millet Patties Millet 1 cup millet 1 cup water pinch sea salt Patties 2 small carrots, chopped 1 to 2 green onions, chopped 1 small handful fresh parsley 2 to 3 teaspoons finely grated lemon zest 3 to 4 Tablespoons freshly squeezed lemon juice ¼ teaspoon sea salt or Herbamare 3 to 4 Tablespoons virgin coconut oil, for sautéing Instrustions To cook the millet, rinse the dry millet in a fine-mesh strainer under warm running water. Place the rinsed millet, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and cook for 30 minutes. To make the patties, place the carrots, chopped green onions, parsley, lemon zest, lemon juice, and sea salt in a food processor and pulse a few times. Add the cooked millet and continue to pulse until just mixed. Form the millet mixture into patties. Heat the coconut oil in a large skillet over medium heat. Add the patties and lightly sauté on both sides. Yield: 4 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 288

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Quinoa Salad & Lime Dressing

Jessica LeeMar 22 2018

Quinoa Salad Ingredients 3 cups quinoa, cooked ¼ - ½ cup lime vinaigrette ½ cup pine nuts, toasted 1 organic yellow bell pepper, diced 6 apricots, dried and diced 3 Tablespoons organic raisins 2 Tablespoons currants, dried 1 teaspoon, salt 2 Tablespoons cilantro or chives, fresh and chopped Lettuce leaves, rinse and dry and leave whole Sprigs of flat-leaf parsley Lime wedges Instructions In a large mixing bowl, toss together the quinoa and lime vinaigrette dressing. In a separate bowl, combine the pine nuts, apricots, raisins, currants, salt and cilantro or chives. Mix completely and add to the quinoa. Ladle each serving onto a prepared lettuce leaf. Garnish with a sprig of parsley and a wedge of lime. Lime Vinaigrette Dressing Ingredients 2 garlic cloves, pressed ¼ teaspoon salt ¼ cup rice vinegar ¼ cup lime juice, fresh 1 teaspoon Dijon mustard (optional) salt and pepper to taste 1 cup extra virgin olive oil Instructions In a small bowl, mash together the garlic and salt until they are blended into a paste. Transfer garlic mixture to a glass jar with a tight fitting lid. Add vinegar, lime juice, mustard, salt and pepper. Shake thoroughly to blend all ingredients. Add olive oil. Shake again until all of the ingredients are blended and smooth. Use immediately, & refrigerate leftovers.

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Green Bean Sesame Salad & Miso Dressing

Jessica LeeMar 22 2018

Green Bean Sesame Salad Ingredients 1 pound green beans 2 tablespoons sesame seeds ½-1/3 cup miso dressing Instructions In a 3-quart saucepan, bring 2 quarts of water to a boil. Cook green beans until barely tender. Drain and chill by putting back in saucepan with ice water. Drain and pat dry. In a dry skillet over medium heat, cook sesame seeds, stirring constantly until lightly browned. Mix beans, sesame seeds, and dressing. Miso Tahini Dressing Ingredients 1 cup rice miso 1 cup sesame tahini 1 cup water ¼ cup lemon juice 2 cloves garlic, minced ½ cup cilantro 1 teaspoon ground black pepper Instructions In medium bowl, whisk miso, tahini, water, lemon juice, garlic and pepper together until smooth. Add cilantro.

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Butternut Squash, Kale, and White Bean Soup

Jessica LeeMar 22 2018

Butternut Squash, Kale, and White Bean Soup Ingredients 2 tablespoons extra-virgin olive oil 1 large onion, chopped 3 celery stalks, chopped 1 small butternut squash, peeled, seeded and cubed 8 cups chicken stock or vegetable stock 2 to 3 tablespoons chopped fresh rosemary 3 to 4 cups cooked cannellini beans 2 to 3 cups chopped kale freshly ground black pepper sea salt Instructions Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes. Add the celery, butternut squash, stock, and rosemary, cover and simmer for about 15 minutes, or until the squash is tender. Add the cooked beans, kale, pepper and sea salt and simmer for 4 to 5 minutes more. Taste and adjust the salt and seasonings if necessary. Yield: 6 to 8 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 189

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Dr. Dazey’s Immune-Boosting Stew

Jessica LeeMar 22 2018

Dr. Dazey’s Immune-Boosting Stew Ingredients 2 Tbsp. olive oil 2 medium yellow onions, chopped ¼ lb. (1 Large clump) maitake mushrooms, chopped ¼ lb. shitake mushrooms, destemmed and chopped ¼ lb. oyster mushrooms, chopped 3 medium carrots, chopped 6 cloves garlic, minced 1 whole butternut squash, peeled and chopped into 1-inch cubes 1 large turnip, chopped 1 ½ cups cabbage, chopped 1 tsp. salt 1/8 tsp. cayenne pepper ½ tsp. allspice 2 quarts vegetable stock or chicken bone broth 14.5 oz. can of diced tomatoes, juice included 6 sprigs thyme 6 pieces astragalus root, sliced lengthwise for easy retrieval, or ½ cup in a simmering bag 2 cups of kale, chopped Instructions In a large pot over medium heat, heat the oil and then add in the onion, mushrooms, and carrots. Sauté, stirring occasionally, for 5 minutes or until the veggies begin to soften. Add in the garlic and sauté for another minute or two. Add in the butternut squash, turnip and cabbage, as well as the salt and spices. Stir to mix it all up. Pour in the broth, tomatoes (juices and all), astragalus root and the thyme. Stir and bring to a boil. Reduce heat to medium and simmer for 10-20 minutes. Add in the kale, stir, and simmer for an additional 10 minutes. Once the kale is fully wilted, the soup is ready. Discard the thyme sprigs and astragalus root before serving and add a bit more salt and pepper if needed. Let cool slightly and then enjoy! Inside Bastyr, Fall 2016

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