Essential Cuisine
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Food Blog
This is the most delicious “simple” smoothie. It is refreshing, and if you use sweet ripe pears it is even better. This combination is great for a morning cleanse and afternoon refresher! Make enough to last a day or two. YUM!
Ingredients
2 ripe pears
½ of a bunch of Italian parsley
3 - 4 cups of water
Blend into a drink - add water as needed. Pour into a glass jar and keep refrigerated.
Our bodies need fast and easy nourishment and this recipe provides just that - check it out below!
Ingredients
1 Kobacha squash
1 Sweet potato or yam
1 onion (sweet yellow are best)
4 gloves of garlic
1-2 tbsp olive oil
16 oz broth: veggie, chicken, or beef (you could use water as well)
Seasoning
Depending on the flavor of the squash and potato you may not need any seasoning at all. But, in case you do want to bump up the flavors, try some of these:
Salt
Pepper
Cumin
Cayenne
Maybe a splash of curry and/or cinnamon. Sometimes, just one teaspoon of tamari can turn up the notch of the flavor without it tasting like tamari. Balsamic vinegar will do the same – just ½ tsp, and possibly 1 tsp if a large amount.
Directions:
Preheat oven to 350 degrees. Chop veggies and arrange them on a baking sheet. Leave the garlic cloves in their skin. Sprinkle a little olive oil on the chopped onion and the garlic.
Bake until all the ingredients until they are tender.
*Note: The garlic usually cooks much faster than the rest of the vegetables. So check it after about 20 minutes. When it is tender remove it from the oven and cook the remainder of the veggies.
When the veggies are tender blend them with the broth.
This recipe was inspired by Edible Hawaiian Islands Magazine - the winter edition.
When I saw this recipe I thought that Ramen might be a good thing to share with you. I have been buying this Lotus brand of Ramen for several months. Ramen is one of the most simple meals when you are not in the mood to cook much, and every now and then a gal needs noodles!
I keep mine in the freezer so that it stays fresh. Use whatever vegetables you might have on hand and whatever broth you might have. It is all good!
Instructions:
Boil the noodles for 4 minutes.
Strain and place the noodles into a bowl. Add warm broth, chopped veggies and whatever else your little heart desires.
In the picture I used some steamed spinach, left over pumpkin squash and chopped cabbage. Enjoy!
Check out the Edible Recipe HERE for more ideas.
OK, I am going to brag - everyone says my chocolate chip cookies are the best. I have to believe it is because of the ingredients I use, which is specifically the unbleached spelt flour. They are delicious with the spelt but they are not gluten free, and some people must have gluten free. So, I set out to make a gluten free version following my same guidelines so that everyone can have this tasty treat. OMG! They are delicious, light and very flavorful and they are higher in protein because of the almond flour. Eat them as a snack or even for breakfast - and did I mention, they are so delicious!!!
Ingredients:
1 cup rice flour
1 cup almond flower
1 cup coconut oil
1 cup coconut sugar
2 tsp double acting baking powder
2 tsp vanilla
2 tbsp flax meal
½ cup water
¾ cup chopped walnuts
¾ cup shredded (dried) coconut
¾ cup dark chocolate chips
½ tsp Celtic Sea Salt
Preheat oven to 350 degrees.
Add flax meal to ½ cup water and 2 tsp of vanilla, and let it sit while you combine the other ingredients.
Combine the rice, almond flour and baking powder together in a large bowl. Mix in the coconut sugar and coconut oil. Then mix in the flax and vanilla mixture. Mix well.
Fold in the shredded coconut, walnuts and chocolate chips.
Lastly add the salt.
Assemble cookies on parchment paper and bake at 350 for about 20 to 25 minutes. I like to bag my cookies and/or put them in a ball jar and freeze after they cool slightly. This keeps them very fresh.
Note: My famous cookies that are not gluten free are made the same way except with spelt flour instead of almond and rice (not the bleached spelt flour).
Enjoy!!
There are many reasons to eat well, we all know that. It is actually vital to a healthy existence, and we know that too. But, let’s just think about the stress we put on ourselves with regards to diet. I can think of several stresses food and diet put on us that don’t even involve taking a bite of food. This is what I want to speak to in this post, because choosing a path and sticking with it has alleviated so much stress from me. And, the best part is that I have had enormous pleasure in doing just that. Yes, it takes a little more time in the kitchen, but by being nourishing and delicious it creates a stress free feeling overall. Below is a little bit about the path I chose and some of the reasons why I don’t feel a bit stressed over my diet anymore.
Most of you know by now that I am a foodie and after all, I do call myself “Chef Teton”. My foodie path all started with my advocacy work (hyperlink to book) and then I ended up using all of that knowledge in the kitchen. For a good part of my life diet and nutrition partnered with agricultural practices and policies has been the passion behind my work. I tell you this because even with all of this dedication and study, it could be that I am as confused as you might be. There have been so many diets birthed in the last 20 years that one might wonder, what’s next? The Acorn Diet?
Adding to the challenge of choice, we have the task of feeding ourselves and our families with budgetary constraints and fresh food availability. Then mental beliefs, judgements and sometimes guilt are all thrown into the body along with every bite we take, or don’t take. The whole idea can be stressful, not to mention confusing. Out of sheer desperation at the onset of my mystery illness I had to pick and path and stick with it because honestly, I had lost my way. I was cutting corners and not nourishing myself with what my body needed for the demands I was placing on it. Additional stress was happening on various levels.
Like I mentioned in my previous post, I had been to the ER four times with these short episodes of my heart pounding, shortness of breath, and dizziness. Each time the episode would come on I would become terrified. I felt silly going to the ER again, so I would sit in a few minutes of fear based confusion until I had to make a decision to call a friend, an ambulance, or ride it out. The doctors had already ruled out any life threatening situations so what should I do? I did not have a clue how to heal or reverse the situation.
A friend recommended I read the Medical Medium (MM), by Anthony William. I had heard of him and his book, but never read it because I thought it was just another ‘slant’ on the same old stuff. Desperate for anything to help my “mystery illness” I purchased it on Audible and began to listen. I was blown away. I found the MM to shed an intriguing light on autoimmune diseases - not what I had at all expected, and I felt like he was speaking directly to me. He spoke about the symptoms of autoimmune diseases attacking so many people today, and the case studies that he shared resonated like nothing else. He blasted some of the current medical myths wide open and gave me confidence that all these problems were reversible. His message landed in my like truth. I believed him, and began to practice his dietary protocol and supplementation with grateful dedication.
The MM gave me clarity and hope. Anthony William is not a doctor, nor a nutritionist. He is a man who has been gifted with the voice of “spirit” who speaks to him. His story is actually quite fascinating. Could we call this “spirit” God, or a divine angel that has come to help us with an area of life we obviously need help with? Some may laugh at this, but the path he laid out made sense to me. Adrenal Fatigue and/or Chronic Fatigue were included in his chapters, which I intuited as my problem. I was in.
I began juicing daily, eating (and I must add enjoying) fruits, dates and a wide variety of vegetables and plant foods like never before. His protocol for healing is basically an abundance of fruit, vegetables, squash, potatoes, beans, coconut oil and/or olive oil, and animal foods (if desired) once a day. He stresses more of a low fat diet, no eggs, dairy or grains. Did I have some rice or a piece of toast now and then? Absolutely. It took me awhile to adjust, particularly with regards to fats, and I also included bone broth. His recommendation to lower animal food consumption was mostly due to the high fat content. This protocol was a big shift for me for the following reasons:
I had to lower my fat consumption. I was consuming a lot of butter, especially in my morning coffee and/or Yerba Mate. It might work for some, but not for me while healing. No more stimulants, and no more massive butter contributions, yet I still enjoyed a bit of butter here and there on veggies.
Nourishing myself became the focus. It was not about what I did not eat, it was about what I did eat.
The creativity was fun. I began to make wonderful fruit salads, and soups, which I had not enjoyed for a long time. I munched on dates, dried figs and nuts for a snack often throughout the day.
Enjoying fresh fruit was so liberating. I had adopted the belief somewhere in me that too much fruit was not that great because of the sugar content, which influences candida, parasites, and more. I so enjoy fruit now and the small little problems I had with my skin are gone.
At first it was an adjustment, but once in the groove of feeding/nourishing myself, it became easier, and I began to feel lighter and more clear headed.
There were no complex recipes to follow, which is what I advocate in my teaching. Rather, you prepare the food raw, or cooked and consume it as it is with just a few condiments as needed. There is really no need for a ton of ingredients to make a dish. The method of combining raw and cooked together is actually what started my cooking/teaching career. Keep it simple and fill up with plant foods.
As for the supplements he recommended, well, there were a lot of them. I took it slow in that department and integrated them over a bit of time.
The MM dietary and healing protocol was humming along nicely for me for a few weeks when the Shingles attacked me. For this I am very grateful because the MM also had an entire chapter on Shingles, so I was somewhat prepared with a path I felt would support me. I understood it would take some time. Even though I had fallen into the mindset of immediate healing or transformation, I could feel in my body that this would not go away with a couple of good nights sleep. I rested in knowing I was on a new journey that would require layers of space and change.
Why I recommend reading MM is not only for the food and diet but to understand and/or get a new perspective on autoimmune conditions, the fatigue and stress symptoms, and the potentially misleading information we are getting. I mean, if there was true healing for Thyroid Disease, Chronic Fatigue and/or Lupus, as an example, from the medical establishment, then great. But, from my own understanding, there is not. Medicine may alleviate symptoms but it does not truly heal and reverse most conditions. The MM explains that the EPV (Epstein Barr Virus) is the root cause of many of these conditions. I am sure there is much more for us to discover, but we know that there is a problem brewing in many of us, and shedding a new light of wisdom and a protocol that brings healing is what we need.
During my 2 months of Shingles trauma friends delivered tons of fresh veggies and fruits to me. One day there were three people in my kitchen washing and prepping everything so all I had to do was juice, cut and/or cook. What a dream that was. When people offered to bring food, I had a clear idea of what to ask for. There is more I will share in the future about getting help and some of the ways my tribe here has learned to help one another in a way that is easy and organized for all.
It has taken a bit of a learning curve in how to make nourishing myself “simple”, especially now that I am up and integrating into the world again. It was easy when others were doing the shopping and my only task each day was to prepare food for myself. I continually asked myself, “How do people do this who work. How will I do it?” I will be sharing my recipes and methods on my Blog as I journey along. I am already seeing how easy it is to get back into the stressful mode of short cuts and hurry, or sheer laziness.
To tie this up, I am going to make a strong recommendation to you, and that is to do everything you can to put fresh organic plants (fruits and veggies) into your body. If you are inclined, read the Medical Medium or listen to it on Audible - if only to get inspired as to the power of these foods, some of the myths we have come to believe, and how food can bring your body and soul back into balance. You will be inspired by the case studies and I guarantee your will drop some confusion, if you have any about your diet.
Lastly if you want to lose weight, I think the MM protocol might be the best way possible because it is not a fad, and you will not go hungry. I felt like all I did was eat, and I still lost weight. This diet is a lifetime practice for nourishment and well being. In my opinion it is in alignment with “Living As a Spiritual Practice” in that it is in alignment with what the Earth provides for us at her best. Do it!
You can purchase the Medical Medium on Amazon.
Coming Up:
The wonderful world of pain meds, marijuana and CBD’s.
How to enlist your family and friends for the help.
How to identify the stress in your life, and how to get rid of it.
The language around aging and disease blows me away. Think about it. How many times do you say something negative about yourself, or think fearful thoughts about getting a life threatening disease? How often do you pass the mirror and say you look terrible?
Don't worry, you are not alone. I do it too. Yet, I am becoming more and more aware of it, while also witnessing the power of being responsible for the gratitude and love that I give my body. I am also aware of how much harm we do to ourselves without even knowing it - without catching ourselves.
We have tremendous power to eradicate our patterns and it starts inside with our self talk and the feelings that correspond to them.
Every day we age, and every day we have a new opportunity to steer our vessel and life to where we want to go. How easy is it to walk in the kitchen to make a cup of jo? Easy, right? Well, creating a healthy, vibrant and beautiful life can be easy too. We just have to be on "purpose" with the process and learn new skills.
Now is the time to strengthen the skill of aging on purpose, of getting in the habit of a new self talk and self care that paves the way for aging with vitality and beauty.
Check out my FB live today on this very subject (only about 10 minutes long). There is also a gift for you to get going on this new practice. You can also watch it below on YouTube in case you don't use Facebook.
If you can possibly get breadfruit, you will think you have died and gone to heaven. This starchy fruit can be used for so many dishes you will not believe it! Did I mention, delicious? OMG.
See the goupy stuff on the cookie sheet below. That is just ripe breadfruit, also known as Ulu. It can be cooked and used to eat like a potato, or in a stew, curry or whatever. When it is soft and goupy like in the picture below it can be used for puddings, pancakes, or any dish you want to be sweet. You would not believe how sweet this fruit is when it is ripe.
When we baked the cakes below and/or fried them in coconut oil (Barlean's Culinary Oil), they are so sweet you do not need any additional sweetener.
In the photo above, I cooked a chopped apple and then added some yogurt and cinnamon on top for an incredible breakfast or meal.
Ingredients:
One ripe ulu (breadfruit)
Coconut oil
Directions:
Preheat the oven to 350.
Ulu Instructions:
Peel off the skin and remove the core (it's very easy to do so when it's ripe).
Kneed the flesh on a board to make dough.
Grease the surface of a baking sheet with coconut oil to prepare for baking instead. Take a scoop and place the dough onto the baking sheet and spread it flat.
Place the baking sheet in the oven at 350.
Bake for 10 to 15 minutes on each side (time depends on how thick the dough is).
Optional:
It's tasty plain but you can also top it off with fruits and yogurt like I did. Experiment and see what works!
You can also refrigerate that which you do not eat, then have them available to pop in the toaster to warm and use with nut butter, avocado or just plain!
YUM!!
Just recently I discovered Chia seeds and how to use them. I know they have been the rave for some time, but I sampled what a friend made a few times and really didn’t like them very much, so I believed that I did not like Chia seeds. Well, I finally made my own and now I am on a roll.
Seriously, using them is so simple and the truth is that food made with them is so fulfilling. I am in love with the exploration. This recipe takes about 5 minutes at most and keeps in the fridge for several days to grab anytime I feel like it.
Ingredients:
2 tbsp coconut crème concentrate
1 ½ cups water (or use coconut milk instead – see below)
1 tbsp sugar, honey or sugar substitute
½ cup assorted berries (frozen will do fine)
¼ cup chia seeds
Directions:
Place all the ingredients with exception of the chia seeds in the blender. You can hold out the berries and add them whole, if you like, after all the other ingredients are blended.
Add the chia seeds and blend gently - just breaking them apart.
Pour mixture into one large bowl or individual bowls and refrigerate for a few hours until firm. Depending on how much the chia seeds were blended, the mixture may need a stir now and then.
Note: If you are using coconut milk instead of coconut concentrate, replace milk with water.
Optional Ingredients:
Colostrum Powder
Lime Juice
Mint
Ginger
Fresh fruits of all kinds!
This dish was actually my breakfast one morning. Most people don’t think of eating veggies for breakfast, but I often have them and enjoy them immensely. A heavy first meal does not work for my tender digestion, so veggies set me up great for the day.
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Ahhhh, beets. Another veggie I just can’t get enough of lately. Besides making Beet Kvass, raw beet/apple salad, roasting them, and other variations of cooked beets, beets are just divine when cooked in some water then topped with your favorite oil, butter and salt.
Here is my favorite simple beet recipes that sings with flavor and luscious richness.
Wash and slice beets into rounds. Put into a saucepan and with enough water to barely cover them. Begin cooking on high heart, and then reduce and steam until tender. You can also slow cook them. The time will depend on the thickness of the cut beets and your desired tenderness.
Purchase hulled sesame seeds. Put about ¼ of a cup into a coffee grinder or blender/vita mix, and blend them into a soft powder. (Be careful not to over grind them as they will turn to a sesame butter, which is Tahini. Make extra powder and refrigerate for next time!
When your beets are tender, drain off the liquid they cooked in and place them into a serving dish. Top beets lavishly with this sesame powder, and then pour a tablespoon or so of Barlean’s Flax Oil. Top with Celtic Sea Salt. That's it! Trust me, the sauce that is naturally created from the rich combo of sesame and flax oil delivers the best of raw and cooked foods together. The sesame seeds and flax oil are raw, which provides value to your body. And, the beets are delicious and easily digestible.
Don't forget the beet greens. If you have them attached to your fresh beets, include them in your cooking. I love, love, love them. Chop the stems from the leaves if you like, then place the leaves on top of the beets when they are about half way cooked. Then enjoy them all together.
Learn how to revolutionize your diet life with the new "4-Week Dietary Makeover", a course that will gives you everything you need to know about nutrition and how to make luscious foods easily, affordable and simple. Click here to learn more.
Everyone knows what healthy food is. Ask any 6th grader and they will say, “fruits and vegetables”. Yet, people come to me often and say, “What do I do with vegetables?”
My next series of blog posts are going to be dedicated to the answer of that question. Here's creating great veggies the simple way.
Let’s start with green smoothies. I can’t emphasize enough how green smoothies can help nourish and refresh you everyday. Keep them simple and you will enjoy them more.
I make one every other day or so, enough so I can store some for the next day. This is my way of getting my veggies with varieties I may not eat otherwise.
My fridge is always lined with a couple of jars full of green power ready to be enjoyed. The first thing I do in the morning is to pull one out of the fridge so it can warm up a bit before drinking. I will drink half a jar, and save the rest for the afternoon when I want something cool and refreshing. These drinks will alkalize your blood and fill you full of nutrients all at once.
Here are a few of my favorite combinations:
Parsley – Pear
Apple – Celery – Cucumber
Cucumber – Lemon
Apple – Parsley – Cilantro
Lemon – Ginger – Kale
Apples, lemons and ginger go with everything. Add celery, cucumber, cilantro, parsley, and even lettuce leaves (Romaine is especially nice). If the lemon is too sour, add an apple or pear to sweeten. Keep them kind of watery and they become a light-refreshing beverage.
Learn how to revolutionize your diet life with the new "4-Week Dietary Makeover", a course that will gives you everything you need to know about nutrition and how to make luscious foods easily, affordably and simply.
These two foods are extremely medicinal. Eat them often to help keep your immune system brimming with strength. They might help late nights, travel and less than excellent food keep you from getting a winter cold. They will taste good too if you make this this simple way and enjoy them with your meals!
Read this post: Onions & Garlic
Spend time at home with friends and family learning to cook. This is truly the most fun way to cut your food budget, gain new skills, socialize and become healthy too.
Turn a problem into an opportunity!!
1. Make a dedicated decision to Go Green with your diet. Healthy food is really less expensive when you make a commitment to give up prepared foods – foods from the factory and foods in fancy packaging.
2. Buy local produce and other foods from your farmers market. Pick up seasonal greens, fruits, herbs, spices and other local food products. This is also a great way socialize and teach your kids to shop. Call friend and have them meet you. If your budget is too tight for anything extra like a hot drink or prepared lunch at the market, bring your thermos full of something wonderful and bring a snack (ideas below).
3. Shop in Bulk. This does not mean Costco or big box stores. It means to find a store within your area that offers foods in big bins that you bag yourself. Purchase a handful or several pounds. Most natural food stores have great bulk sections that carry, to name a few: flours, grains, rice, legumes (lentils, Mung beans, Chick peas), beans, cereals, nuts, sugar, dried fruits, and much more. With all this food in bulk, now you have to start preparing and/or cooking. This is the time to bring in the family members to learn together, or visit with your favorite friends. If you live solo, then invite a friend over or put on a movie and learn to make something new. 4. Eat lower on the food chain. If you want to eat fish, meat, and poultry, which can be much more expensive than beans and legumes, then do so more sparingly. Most people overeat protein from animal sources anyway, and it is said that it is healthier to eat less animal products. Studies show there is less risk from most major diseases if red meat and foods full of saturated fats are used sparingly in the diet. The Centenarians, those living to be 100, live on an 80% plant based diet. So, this is an opportunity to save $ and create better health. As for socializing, here is an opportunity to have vegetarian potlucks. To learn how to eat lower on the food chain and cook from bulk, visit: http://www.chefteton.com/products/dvds 5. Shop once a week if possible –twice for fresh produce. The more times you shop the more you are likely to buy. I personally love going to my local natural foods store. But if I am practicing prudence with my budget I am better off to clean out my food stash before I buy again. Although mail ordering specialty foods may not seem economical, it can be if you order ahead. If you have the highest quality foods available, you will most likely save $$$ by being prepared.
6. Get a crock-pot if you do not already have one. They are so inexpensive and great for soups full of Mung, lentils and other legumes, veggies, potatoes, squash, and powerful herbs. Crock-pots are a great way to save time. It cooks the food slowly, preserving flavors, while you do something else.
7. Do your own baking. Whether you eat just raw food or cooked foods, you can enjoy healthy desserts, breads, crackers, etc. by baking or dehydrating your own. This is a good time to acquire Gluten Free products at much less of a price. I eat a combination of raw and cooked crackers and breads on hand. I make luscious chocolate chip cookies from organic spelt flour, coconut oil, dark cacao chips, organic eggs and brown sugar. For crackers, I dehydrate raw buckwheat pizza dough rounds and use them for everything; avocado, nut spreads, and hummus. I buy most of the ingredients in bulk and then I always have cookies on hand for the neighbor hood kids. Have a healthy bake off with your friends. Everyone can share a healthy recipe and learn from each other. For Raw Buckwheat Pizza Dough or Crackers, go to: http://www.chefteton.com/recipes
8. Planning ahead will save you money. No doubt about it. For instance. Plan a meal with enough leftovers for lunch the next day. Pack and go is a must. Have a small cooler ready and make a habit of slipping some food in before you leave the house. When you are out and hungry, you will be prepared. Take nuts, seeds and dried fruit if you have nothing else. If you work at a place where there is a kitchen, stock it with essentials so you can make your own lunches. Get a hot plate if needed so you don’t have to use microwave. Always have a liquid on hand. Make your own coffee, carry tea bags, and a reusable water bottle. Small food purchases add up to big spending. Be prepared and you will save $$.
9. As for dairy, RAW is best. If you are lucky enough to have raw dairy in your area, it will probably be more expensive than conventionally produced dairy. But, Raw dairy is known to be extremely nourishing. Many people who have allergic reactions to conventional dairy actually receive healing benefits from raw dairy products. You can make your own yogurt and kefir and cultured vegetable, which would be fantastic for your own inner eco system. For further information about the benefits of cultured foods, visit: http://www.chefteton.com/articles/cultured-foods. For more info on /raw dairy go to: www.organicpastures.com. 10. Eat for nourishment. If you eat high quality – nutrient rich food you will not need as much and I guarantee you will enjoy it more. It is not a good idea to skimp on nourishment. Instead skimp on empty foods that might have been called “treats” in the past. There is a way to nourish and have pleasure at the same time. Put your money where your mouth is.
Learn to make quick and easy sauces and dressings for vegetables and salads!!