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posted 14 November 2017
Recipe of the Month
 Family Goulash is a quick and filling pasta dish for chilly winter nights. Instead of using red meat (high in saturated fat, cholesterol, and linked to colon cancer) I substituted ground vegetarian burger or tempeh.
Ingredients
- 8 oz. whole wheat pasta
- 2 packets (12 oz. each) ground vegetarian burger or tempeh
- 1 small diced onion
- 2 cups sliced celery
- 1 pint sliced mushrooms
- 1 Tbs. olive oil
- 16 oz. canned diced tomatoes
- 16 oz. can kidney beans (drain and rinse)
- 1/2 cup ketchup
Instructions
Salt and pepper to taste. Basil, oregano, garlic powder to taste. Boil the pasta and drain. Set aside. In a separate large pot, saute with olive oil the vegetarian burger/tempeh, onion, celery, and mushrooms. Stir in the pasta, canned tomatoes, beans, herbs, ketchup, and salt and pepper. Mix well. Serves 4-5.■
Footnote: A property owner at Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com. |
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posted 22 October 2017
Recipe of the Month
 Peel and boil the sweet potatoes until soft and fluffy. Drain, and mash them in the hot pot with the margarine, soy milk, and salt and pepper. Set aside.
Place a tortilla down on a cutting board. Smear a thick layer of mashed sweet potato on it, top it with about 1/2 cup of black beans, and add shredded non-dairy cheese and a sprinkle of cilantro. Top with another flour tortilla.
Ingredients
- 4 sweet potatoes/yams
- 2 T. Earth Balance margarine
- 1/2 cup unsweetened soy milk
- Salt and pepper to taste
- 2 cans of drained black beans
- Salsa
- Whole wheat flour tortillas
- Shredded non-dairy cheese
- Coconut oil
- Fresh cilantro
Instructions
Heat coconut oil in a large pan, and place the quesadilla in it. Cover with a pot top to allow the heat to melt the cheese. Cook on medium for several minutes, then carefully flip the quesadilla over and cook on the other side (covering it again with a pot top to heat). When both tortillas are turning brown and crisp, remove quesadilla. Slice in quarters and serve with salsa. This recipe makes about 4 large quesadillas.■
Footnote: A property owner at Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com. |
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posted 21 September 2017
Recipe of the Month
'Tis the season of apples! Using coconut oil instead of butter or other vegetable oils in cooking enables you to enjoy desert without exposing yourself to high levels of cholesterol or toxic fats (heating transforms most vegetable oils into inflammatory trans-fats). Only buy organic apples, since apples are on the "dirty dozen" list of fruits and vegetables often highly contaminated with pesticide residue.
Ingredients
- 6 sliced organic Granny Smith apples (no peeling necessary)
- Juice of 1/2 lemon
- 2/3 cups sugar
- 3/4 cup flour
- 1/4 cup oats
- 1/4 tsp nutmeg
- 1/2 tsp cinnamon
- 1/8 tsp salt
- 1/3 cup coconut oil
- Coconut milk vanilla icecream
Instructions
Slice apples, discarding seeds and stems. Place apple slices in a bowl and squeeze lemon juice over them. Toss thoroughly. In a separate bowl, mix together the sugar, flour, oats, spices, salt, and coconut oil until crumbly. Place the apples in a greased baking dish, and sprinkle the crumb mixture over them evenly. Bake at 375 F for 30 minutes until apples are bubbling and tender, and the crumb mixture is browning. Top with coconut milk ice cream. Serves 4-5.■
Footnote: "A resident of Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com." |
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posted 18 August 2017
Recipe of the Month
Zucchini is a great low calorie vegetable, loaded with Vitamin C and manganese which help your body fight disease-causing free radicals. It also contains lutein and zeaxanthin, two phytochemicals that protect your eyesight. This "pizza" can be made with non-dairy cheese as well for a low saturated fat and cholesterol meal.
Ingredients
- 3 1/2 cups grated zucchini
- 2 blocks (14-oz each) extra firm tofu (drained and crumbled)
- 2/3 cups flour
- 1/2 cup grated mozzarella cheese
- 1/2 cup grated parmesan cheese
- 1 T. diced basil leaves
- 1 tsp dried oregano
- Salt and pepper (to taste)
- Marinara sauce
- Sliced onions, green peppers, and tomatoes (for topping)
- Extra grated cheese for topping
Instructions
- Grate zucchini into a large bowl, toss with a few dashes of salt, and let sit for 10 minutes. Squeeze excess water out of zucchini and place back in the mixing bowl.
- Stir in the crumbedl tofu, flour, cheeses, and herbs. Add salt and pepper to taste.
Pour mixture into a large, greased, rectangular casserole dish and pat down firmly so the mixture is about 1.5 inches thick.
- Bake uncovered for 35 minutes at 350 F, until the crust is beginning to brown on top.
- Remove from oven, and top with marinara sauce, sliced vegetables, and extra cheese and herbs.
- Return to oven and bake for another 5-10 minutes until cheese is melted and vegetables are softened.
Let cool slightly, and cut into large squares. Serves 6.■ |
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posted 20 June 2017
Recipe of the Month
During hot summer days, meals that don't require cooking keep you cool and leave you more time to enjoy the outdoors. Fresh salads are hydrating and full of vitamins, minerals, and enzymes. Try this filling salad that can function as an easy poolside dinner. Use organic vegetables if possible to reduce your exposure to pesticides and increase your nutrient intake (organic produce has higher nutrient content due to healthier soil origin).
Ingredients
- 1/2 head iceberg lettuce
- 1/2 head Romaine lettuce
- 3 diced tomatoes
- 1 sliced cucumber
- 1/2 small sliced red onion
- 3 large whole wheat pitas
- 15 oz. can drained garbanzo beans
- 1 diced green bell pepper
- 15 oz. can drained black olives
- 1-2 cups fresh diced parsley
- Juice of 1 lemon
- 1 1/2 Tablespoon olive oil
- Salt and pepper to taste
Instructions
Wash and prepare the vegetables and place in a large bowl. Stir in the drained garbanzo beans and olives. Tear up the pita bread into bite sized pieces, and mix into the salad. Toss the salad with lemon juice, olive oil, salt, and pepper. Serve with crusty whole grain bread and hummus. Serves 4. ■ |
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posted 19 June 2017
Recipe of the Month
 Try this cholesterol-free burrito filled with fresh vegetables and savory scrambled tofu for a healthy and filling breakfast! It saves time to prepare the ingredients the day before, heat up the tofu and potato mixture in the morning, and top with the pre-chopped vegetables.
Ingredients
- Whole Wheat Tortillas (Try Ezekiel Bread's Sprouted Wheat Tortillas from Trader Joes)
- Frozen shredded potatoes
- Red bell pepper (diced)
- Green bell pepper (diced)
- Red onion (diced)
- Tomato (diced)
- Avocado (diced)
- Daiya Vegan Cheddar Cheese shreds
- Salsa
- Scrambled Tofu:
- 1 lb drained and crumbled extra firm tofu
- 1 1/2 tsp. coconut or olive oil
- 4 tsp. soy sauce
- 2 tsp. curry powder
- 1/8 tsp. black pepper
- 1/2 tsp. tumeric
Instructions
Dice the fresh vegetables and set aside.
Crumble the tofu into a pan with the oil, soy sauce, curry, black pepper, and tumeric, and mix well.
Cook for about 10-15 minutes on high until browning slightly. Stir frequently!
Meanwhile spread shredded potatoes in a pan or glass plate, season with salt and pepper, and cook in Toaster Oven or Oven until browning.
Spread a layer of scrambled tofu and potatoes on a warmed tortilla, and top with shredded cheese, diced vegetables, and salsa. ■ |
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posted 1 May 2017
Recipe of the Month
 This month I have a recipe for a beautifully presented and delicious to eat Cruciferous Maranca Casserole. Cruciferous vegetables (cauliflower, kale, broccoli, cabbage) help prevent cancer, and are rich in Vitamin C. This casserole is a delicious way to include cauliflower in your diet.
Ingredients
- 1 pint sliced mushrooms
- 1 large diced onion
- 1 large head cauliflower, broken into florets)
Juice of 1 lemon
- 1 Tablespoon olive oil
- 3 cloves crushed garlic
- 1 tsp dried basil
- Salt and pepper to taste
- 4 cups cooked brown rice
- 2 cups cooked or canned garbanzo beans
- 2 1/2 cup shredded non-dairy cheese (ex. Dayia cheddar)
Saute the mushrooms, onion, and cauliflower in the olive oil, lemon juice, garlic, basil, salt, and pepper until vegetables are tender. Mix thoroughly in a large bowl with the rice, garbanzo beans, and shredded cheese. Pour into a greased casserole dish and bake (covered with foil) at 350 F for 30 minutes. Serves 5-6. ■ |
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posted 31 January 2017
Recipe of the Month
 My first recipe share of the year is this minestrone-style soup. This soup is full of vitamins and minerals, thanks to the many vegetables in it...especially the Vitamin C in the kale, onion, red bell pepper, broccoli, and tomatoes! If you are struggling through January with a cold or flu, this soup may help speed up your recovery.
Oregano oil is known for its antiviral/antibacterial/antifungal benefits, and can be found online. I only recommend doTERRA essential oils due to their purity and ethical sourcing.
Ingredients
- 1/2 diced red onion
- 3 cloves crushed garlic
- 1 diced red bell pepper
- 1.5 cups diced broccoli
- 4 large sliced carrots
- 3 stalks sliced celery
- Handful of fresh diced parsley
- 1 bunch fresh chopped kale (discard stems)
- 1 28 oz. can Muir Glen organic diced tomatoes
- 5-6 cups vegetable broth
- Dried or fresh rosemary, basil, oregano, black pepper
- 1-2 drops oregano oil (very powerful, one drop flavors the whole pot)
- 2 cups cooked beans
- Dash of sea salt as needed
Instructions
Dice up the vegetables and place in a pot with vegetable broth, adding kale and garlic last after the other vegetables have simmered for about 10-15 minutes and are tender. Stir in the herbs, canned tomatoes, kale, garlic, and beans. Simmer on low, another few minutes. Kale should remain bright green; if it turns a drab green, you have over cooked it and lost vital nutrients! Turn off the heat and add the oregano oil when the soup has cooled to eating temperature. ■
Footnote: "A resident of Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com." |
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posted 19 November 2016
Recipe of the Month
 This recipe is delicious and filling, incorporating sweet potatoes, red lentils, and peanuts into a protein, fiber, and antioxidant-packed soup. Instead of pumpkin soup this year, celebrate the season with sweet potatoes!
Ingredients
- 1 tablespoon olive oil
- 1 small diced yellow onion
- 2 cloves diced garlic
- 1 1/2 tablespoon ginger
- 2 lbs. yams (or orange sweet potatoes)
- 1 cup red lentils
- 3 chopped tomatoes
- 2 teaspoon cumin
- 1/2 teaspoon tumeric
- dash of cayene pepper
- 5 cups vegetable broth
- 1/2 cup peanut butter (unsweetened smooth or crunchy)
- 2-3 cups chopped kale (discard thick central stems)
Instructions
Saute the onion, olive oil, garlic, and ginger. Add the yams, lentils, tomatoes, and spices. Stir in the vegetable broth and bring to a boil. Simmer on medium for 30-40 minutes until the yams and lentils are soft. Stir in peanut butter. Blend the soup with a hand-held immersion blender, or in a blender until it is mostly smooth with a few chunks. Stir in the kale and let wilt before serving. Serves 4-5. ■ Footnote: "A resident of Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com." |
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posted 18 October 2016
Recipe of the Month
 A whole food is not heavily processed and doesn't contain additives like preservatives, artificial coloring, and extra sugar. Why are whole foods better for you? Higher vitamin and mineral content, and less toxic chemicals. Whole foods strengthen health, while processed/packaged foods deplete health and expose you to unnatural ingredients and high levels of sugar, trans fats (processed oils), and excess sodium. Try this easy whole foods recipe to warm you up on a chilly Autumn night!
Ingredients
- 1 packet extra firm organic tofu (drained and cubed)
- 1 Tablespoon coconut oil
- 1 packet (10oz) cherry tomatoes
- 1 large bunch broccoli rabe (about 5 cups chopped)
- 1 pint washed and sliced cremini mushrooms
- 1 large yellow summer squash (sliced)
- 1 small onion (diced)
- 2 cups farro (a chewy grain)
- 4 cups vegetable broth or water
- salt and pepper
- 3 cloves crushed garlic
- 1 Tablespoon extra virgin olive oil
Instructions
First, cook the farro in a saucepan with 4 cups of water or vegetable broth. Stir frequently, until chewy and most of the liquid has absorbed. Season as needed, and set aside.
Saute the cubed tofu in the coconut oil until crisping on the sides, and season with salt and pepper. Set aside.
In a separate large pot, add all the vegetables (add the broccoli rabe last) with about 1/2 cup of water, salt, pepper, and garlic. Steam until the vegetables are tender. Drain. Toss with about 1 Tablespoon extra virgin olive oil (optional...fats help you absorb fat-soluble vitamins in the vegetables).
Serve the farro topped with the vegetables and tofu. ■
Footnote: "A resident of Harbour Vista, Eden Hommes is an ER nurse with a passion for preventative medicine and natural health. She is working on a Masters degree in Holistic Nutrition, and teaches classes on Essential Oils. She can be reached at NurseInTheKitchen@hotmail.com." |
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