THE SAGE NUTRITIONAL GUIDE TO OPTIMAL HEALTH
Jump Start Your Nutrition
- Keep blood sugar level with regular meals and snacks – Have something to eat every 3-4 hours. Give your body what it needs to work hard and repair itself.
- Put good stuff in – Give the body good materials by eating vitamin and mineral-rich, organic, unprocessed foods and drink lots of clean water.
- Take bad stuff out – Remove extra work your body might have to do by reducing and avoiding foods that cause inflammation or are heavy in chemicals.
Hydration
- Drink 1⁄2 your weight in oz of water every day.
- Drink only filtered or purified water warm or at room temperature – no ice!
- Include a glass of warm lemon water upon waking to bolster digestion
There are so many reasons this will be at the top of your list of habits to create. Water keeps wastes and toxins moving out quickly and efficiently. When water dries up in the body, wastes have nowhere to go, they will be reabsorbed and kept in the cells.
Make sure to drink purified water- at room temperature or above. Drinking cold and iced drinks can inhibit and slow digestion. Warm lemon water helps give digestion a boost, stimulates the liver to cleanse your system, and can help with heartburn.
Watch out for caffeinated beverages! These do not count toward hydration goals as they can cause us to lose more water through urination.
Breakfast
- Start every day with a warm breakfast.
- Whole foods are best.
- Have a warm cup of lemon water, organic tea, or protein drink.
A warm breakfast prepares our body for the day by bringing energy to core organs. Our digestive energy is strongest in the morning hours and so this is a great time to get in nutrient-dense foods like avocado or eggs with yolks. Remember you can eat a variety of foods for breakfast, it doesn’t have to be a “breakfast food!” Any warm food will enhance digestion to help nutrients absorb well. Eating a meal in the morning also lowers cortisol (stress hormone) levels helping us stay relaxed and balanced.
If you can’t get a warm breakfast, try having something warm to drink with your breakfast: Ideally warm lemon water, organic tea or plain water. You could even try a warm protein drink like sugar-free cocoa with coconut oil and protein powder.
Breakfast Recipe
Apple Pie Overnight Oats
- 1 cup rolled oats
- 1 cup shredded apple (1 medium apple)
- 1 tablespoon maple syrup
- 1/2 cup unsweetened almond or coconut milk
- 1 teaspoon vanilla extract
- 1 tablespoon chia seeds
- 1 tablespoon nut butter
- 2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg and/or ground star anise (optional)
- 1/4 apple chopped (optional)
- 1/4 cup chopped nuts (optional)
- Combine all ingredients except the optional ones into a medium-sized mixing bowl and mix well.
- Place in the refrigerator for at least two hours or overnight.
- Remove from fridge and top with extra chopped apples and nuts if you like.
- Warm and enjoy!
Keep Energy High and Level
- Eat something, even just a snack, at least every 3-4 hours.
- If you get hungry, eat, no matter what time of day.
- Keep healthy snacks on hand.
To keep the body running at full capacity eat something, even just a snack, every 3-4 hours. Nutrient- dense foods at regular intervals give organs and tissues what they need to be well-nourished. When food energy runs low, all cells run low. It also means an overload of stress hormones- adrenaline and cortisol- which can interrupt our natural health processes.
So, if you feel hungry or feel tired or cold or irritable, eat, no matter what time of day. These are signs of hunger.
To that end- always carry snacks. Always be prepared for hunger or feeling sluggish with a snack bar close at hand.
Alcohol
- Consider reducing or eliminating alcohol.
- Use stress-reduction techniques such as breathing techniques, meditation, or yoga.
- Take a good quality multivitamin
Some people use alcohol as a de-stressing tool, or to wind down after a long day. Consider replacing that evening glass of wine with a warm bath or a meditation.
Consistent alcohol consumption also depletes essential nutrients like B vitamins and can contribute to blood sugar dysregulation, high-stress hormones, anxiety, and depression.
Coffee
- Reduce or eliminate caffeine
- Use a replacement – Try Dandy blend or caffeine-free organic teas
- Cut down slowly to reduce withdrawal symptoms
The caffeine in coffee stimulates the release of cortisol and epinephrine (stress hormones) which can disrupt normal hormone function and deplete adrenal function. It increases blood pressure and stimulates the nervous system which can contribute to anxiety and insomnia. Caffeine induces a stress response which is not the optimal state for health.
Using coffee on a daily basis can mask underlying issues of fatigue or slow bowels which need to be addressed. While weaning off coffee, try a substitute. If you are a heavy caffeine user, consider reducing to a half-caff and reducing quantity until you can quit without withdrawal symptoms.
Recipe
Chicory "Coffee" with Coconut Oil
- 1 Cup dairy-free milk alternative (ex: almond or coconut milk)
- 1 Tbs Dandy Blend chicory powder
- 1-2 Tbs Collagen powder
- 1-3 Teaspoons coconut or MCT oil
- 1⁄4 tsp vanilla
- A tiny sprinkle of sea salt
- Stevia to taste
- Warm the “milk” in a pot over medium heat
- Add all other ingredients
- Whisk until smooth
Eat Unprocessed Whole-foods
- Eat a whole-food-based diet
- Start as soon as possible
- Eat mostly vegetables, 75% cooked, 25% raw
- High consumption of vegetables, legumes, fish – 75% of vegetables should be cooked or steamed
- High to moderate consumption of good fats – Coconut oil, olive oil, avocado, nuts, and seeds, no dairy
- Moderate consumption of fruit and whole grains –
- No processed grains, keep portions to 1⁄2 cup of each per meal
- Low consumption of non-fish meat – Meat should be pasture-raised, unshaped, nitrate-free
What is processed food?
- Avoid processed foods
- If eating packaged foods, read the label
- Ask yourself – would my great- grandparents have had access to this product?
Any food that has been altered significantly from its original form is a processed food. For example, a piece of rice is a whole grain. When the rice is ground into flour and baked into bread or pasta or crackers, it has been processed.
Think of it this way- would your great-great- grandparents have had access to this food? If the food could have been made 150 years ago, it’s probably okay. The exception here is baked goods- because unless you are making them from scratch, they will likely be filled with additives and preservatives.
Dairy
- Reduce, if not eliminate, dairy products: Butter, Milk, Cheese, Yogurt
- Switch from cow dairy to goat or sheep
- If you do have dairy, always eat organic full fat rather than reduced-fat products.
Most people who reduce or eliminate dairy see many health benefits. Because dairy can cause a phlegm reaction in the respiratory tract and in the digestive organs, reducing dairy helps improve digestion, relieve allergies and asthma, and improve foggy thinking in many people. Sheep and goat dairy tend to have fewer inflammatory properties, as does ghee (clarified butter). If you do have cow dairy, make sure it is organic to reduce exposure to added hormones and that it’s also full fat.
Fish and Seafood
Fish can be part of a healthy diet and especially during pregnancy, breastfeeding, and/or early childhood to support brain development. Fish provide key nutrients including:
- Omega-3 (also known as DHA and EPA) and omega-6 fats
- Iron
- Iodine
- Choline
- Zinc
- Protein
- Vitamin B12
- Vitamin D
- Selenium
What is a serving?
1 serving is 4 ounces. The size of the palm of your hand is equivalent to 1 serving.
Eat 2 to 3 servings a week from the “Best Choices” list (OR 1 serving from the “Good Choices” list)
Best Choice
Anchovy
Atlantic croaker
Atlantic mackerel
Black sea bass
Butterfish
Catfish
Clam
Cod
Crab
Crawfish
Flounder
Haddock
Hake
Herring
Lobster, American and spiny
Mullet
Oyster
Pacific chub mackerel Perch, freshwater and ocean
Pickerel
Plaice
Pollock
Salmon
Sardine
Scallop
Shad
Shrimp
Skate
Smelt
Sole
Squid
Tilapia
Trout, freshwater Tuna, canned light (includes skipjack)
Whitefish
Whiting
Good Choice
Bluefish
Buffalofish
Carp
Chilean sea bass/ Patagonian toothfish
Grouper
Halibut
Mahi mahi/dolphinfish
Monkfish
Rockfish
Choices to avoid
King mackerel
Marlin
Orange roughy
Shark
Swordfish
Tilefish (Gulf of Mexico)
Tuna, bigeye
Avoid foods containing unnecessary chemicals
- Food additives, preservatives, and MSG
- Preserved, and shaped meats
- Boxed foods, baked goods, pasta
- Canola, cottonseed, and vegetable oil – (Processed with high heat and deodorized with chemicals)
- Sugar
- Beets
- Fiber Supplement
- Dandelion
- Ginger
- Leeks
- Dark Leafy Greens
- Blueberries
Eat Organic When Possible
- Vegetables, fruits, pasture-raised meats/fish and eggs, nuts and seeds and whole grains.
- 75% of vegetables should be cooked. 25% Raw
- Avoid the “Dirty Dozen” or produce that is highest in pesticide residue when not organic (Strawberries, Spinach, Kale, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes).
- Know the “Clean15” or produce that has the lowest amount of pesticide residue (Avocados, Sweet corn, Pineapple, Onions, Papaya, Sweet peas (frozen), Eggplants, Asparagus, Cauliflower, Cantaloupes, Broccoli, Mushrooms, Cabbage, Honeydew melon, Kiwi).
Eating organic foods helps reduce the overall chemical burden on the body. It also may have more nutrient content because of the way it is grown. Pasture-raised meats and most fish contain Omega 3 oils which are anti-inflammatory. Feedlot-raised animals have large amounts of pro-inflammatory oils.
Cooking vegetables helps to release nutrients and break down fibers so that they are more digestible. This warmth supports digestion and nutrient absorption to help build a healthy body.
Avoid Inflammatory Foods and Chemicals
Avoiding foods that cause unneeded inflammation can help balance hormones and alleviate some of the symptoms associated with pain, constipation, loose stools, anxiety, and insomnia, and reproductive issues like PCOS, endometriosis, fibroids, painful menstruation, low sperm count, and irregular periods.
Every person is different and may respond differently to all foods, however, some foods very commonly will increase whole-body inflammation and can make any painful or imbalanced condition worse. Consider reducing or removing some or all of these from your daily diet:
- Dairy
- Sugar
- MSG (Monosodium Glutamate)
- Artificial colors, flavors, and preservatives
- Deep-Fried and Fast Food
- Canola Oil and oils labeled “vegetable oil”
- Non-pasture-raised meats and poultry
- Alcohol
- Coffee – Can substitute with organic tea or a coffee alternative like Dandy Blend
Building Blood
We can help our bodies build a strong foundation by providing them with the essential building blocks of blood. These building blocks are mostly minerals and vitamins such as iron, calcium, vitamins B, C, and D, along with a host of other micronutrients essential to supporting and sustaining life. These can be obtained by increasing certain food sources in the diet and/or through herbal supplementation.
Building blood can also help increase our energy, improve sleep, calm anxiety, and balance hormones.
Foods to Build Blood and Improve Circulation
Organic Veggies
Beets
Kale
Beet greens
Dandelion Greens
Alfalfa sprouts
Mushrooms
Artichokes
Carrots / Purple Carrots Spinach
Seaweed: Nori and Kelp
Organic Fruits And Nuts
Pumpkin seeds
Walnuts
Black Sesame Seeds
GoJi Berries
Apricots
Blackberries
Blueberries
Strawberries
Tomatoes
Avocado
Cherries
Prunes
Herbs, Spices +
Blackstrap Molasses: Contains iron, magnesium, calcium, and potassium.
Nettle: Rich in iron, calcium, magnesium, and vitamins A and C.
Parsley: Contains vitamin K, vitamin C, vitamin A, and folate. It also contains minerals like calcium, iron, and potassium.
Basil: Rich in vitamin K, vitamin A, vitamin C, manganese, and iron.
Oregano: Contains vitamin K, vitamin E, calcium, iron, manganese, and fiber.
Rosemary: Rich in vitamin A, vitamin C, iron, calcium, and antioxidants.
Cinnamon: Contains manganese, iron, calcium, and dietary fiber.
Turmeric: Known for its active compound curcumin, turmeric also contains manganese, iron, vitamin B6, and dietary fiber.
Ginger: Contains potassium, magnesium, vitamin C, and vitamin B6.
Garlic: Contains vitamin C, vitamin B6, manganese, and selenium.
Ginseng: Known for its adaptogenic properties, ginseng also contains vitamins, minerals, and antioxidants.
Saffron: Contains manganese, vitamin C, iron, and antioxidants.
Animal Sources
Pasture-Raised Eggs
Pasture-Raised Beef
Pasture-Raised Liver
Bone Broth
Pasture-Raised Bone Broths
- The best ones will have a gel-like consistency.
- Brands we like are
Bonafide (in the frozen section)
Kettle and Fire (in the box broth section) - Make your own or use a collagen supplement.
Recipe: Simple Bone Broth
- 3-4 Lbs. organic, grass-fed bone- Large, nutrient-rich marrow bones combined with gelatinous bones (like chicken feet or neck bones), work well but you can use any bones that you prefer.
- Enough water to cover
- 2-4 TBSP raw apple cider vinegar (this helps extract the minerals and you will not taste the vinegar in your soup).
- 1-3 inches of ginger, no need to peel
- 3 scallions, each cut in half
- A pinch of mineral salt
- Optional: herbs (such as rosemary and thyme), spices (star anise and cinnamon go
well), beans, vegetables, a tsp. of sesame oil right before serving is a nice addition too.
- Clean the bone well by cutting and boiling them for 2-3 minutes. Be sure to discard this water before you do the next steps for a better flavor.
- In a large pot combine the clean bones with enough water to cover them and add up to 4 tablespoons of raw apple cider vinegar (this helps extract the minerals and you will not taste the vinegar in your soup). If you are using a stovetop, let sit for about half an hour before turning on the heat. If you are using an Instant Pot or slow cooker, you can turn it on right away.
- Add ginger, scallion, and mineral salt
- Simmer for 6-8 hours on the stovetop, 12-24 hours in a slow cooker, and 3 hours in an
Instant Pot. - Toward the end of the cooking cycle, add optional favorite herbs, spices, beans,
vegetables, or other ingredients so that they do not overcook. - When the vegetables are tender your soup is complete and you can remove or keep the
vegetables. Remove and discard the bones. - After cooking and cooling your soup should be gelatinous which helps heal the gut. It will
also be full of healthy collagen, minerals, and amino acids. - Bone broth can be stored in the refrigerator for no more than a week. You can also
freeze it in ice cube trays, and transfer the frozen cubes of broth to a resealable freezer bag where they will keep for 6 months.
Good Vs. Bad Fats
- Eat high to moderate amounts of good fats
- Avoid fast food, trans fats, canola, and “vegetable oils”
- Increase fatty fish and include small fish like anchovies
Good Fats
Good Fats for Cooking
Refined Coconut Oil
Avocado Oil
Organic Ghee (clarified butter)
Peanut Oil
Organic animal fats
Olive Oil
Good Fats for Salads or Snacks
Extra Virgin Olive Oil
Sesame Oil
Walnut and Pecan Oil
Macadamia Nut Oil
Good Fat Foods
Avocado
Nuts
Seeds
Fatty Fish
Pasture-Raised Eggs
Coconut
Olives
- Bad Fats = Canola oil, oils labeled “vegetable oil”, trans fats, soy oil, cottonseed oil, and margarine.
- Canola and “Vegetable” Oils contain too much Omega 6 arachidonic acid, are highly chemically processed, and often rancid.
- Trans fats cause cells (including eggs) to become leaky. Found in shortening or partially hydrogenated vegetable oils and most deep fry oils at restaurants. (cont.)
Summary: What to Eat When Trying to Improve Health
- High consumption of vegetables, legumes, fish
- Low consumption of non-fish meat
- Moderate consumption of fruit and whole grains
Take home message
Focus on a few changes at a time. Nutritional habits are some of the most challenging to adjust so be gentle with yourself while you work towards your nutrition goals. If you are struggling, ask your practitioner for assistance, we can help create a tailored plan for you that is workable, sustainable… and enjoyable.
Resources
🍲 Meal Delivery:
• Lucky Lime Foods – Austin-based, seasonal, nutrient-dense meals
•Chiyo – Holistic, TCM-rooted pregnancy/postpartum nutrition food service
• Spirited Foods – Seasonal menus with various options like Mediterranean, Paleo, and AIP
• Farmhouse Delivery – Local produce, meat, groceries, and meals delivered to your door
🛒 Markets & Grocers:
• Wheatsville Co-op, Natural Grocers, Central Market, Sprouts.
• Farmers Market at Mueller (Sun), SFC Downtown (Sat)
Optimal Health Recipes
Apple-Beet Smoothie
Piña Colada Smoothie
Anytime Fritatta
2 Ingredient Pancakes
Beans and Greens with Avocado Tahini Dressing Mushroom Barley Soup
Tempeh Tomato Sauce
Vegan “Paella”
Sweet and Sour Salmon with Bok Choy
Flourless Granola Cookies
Make It Your Own Way Chia Seed Pudding
Apple-Beet Smoothie
- 1 Beet, stem removed, scrubbed and quartered
- 1 Apple, cored and quartered
- 1/4 cup Carrots, loosely chopped
- 1/2 cup Kale, rinsed, drained
- 1 Tbsp Ginger, peeled (or not)
- Water, as needed to adjust consistency
- In a high-speed blender, add beet, apple, carrots, greens, and ginger.
- Add water to come up at least halfway up the sides of the blender container.
- Pulse or blend on high speed until smooth (15-30 seconds), adding more water as needed to adjust consistency.
- Serve immediately, or freeze in an airtight container for later.
Piña Colada Smoothie
- 3 cups chopped frozen pineapple
- 3/4 cup light coconut milk
- 1 Tbsp hemp seeds (optional)
- To a high-speed blender add frozen pineapple, coconut milk and hemp seeds (if using.)
- Blend on high until creamy and smooth, using the tamper to push down and blend more easily.
- Enjoy!
*Freeze leftovers into popsicles
Anytime Fritatta
- 1 tablespoon olive oil
- 1⁄2 of a medium red onion, chopped
- 1 large red bell pepper, chopped
- 1⁄4 teaspoon fine sea salt
- 3 cloves garlic, minced
- A handful of fresh baby spinach leaves
- 1⁄3 to 1⁄2 cup sun-dried tomatoes, patted dry and chopped
- 12 large eggs
- 1⁄3 cup unsweetened plain almond milk
- 1⁄2 teaspoon fine sea salt
- 1⁄4 teaspoon pepper
- Preheat the oven to 350oF. Generously grease a 9×13 inch baking dish with coconut oil or olive oil and set aside.
- Add the olive oil to a large skillet set over medium heat. When hot, add in the onion, bell pepper and salt and cook for about 5 to 7 minutes, until tender. Stir in the garlic and cook for 30 seconds, until fragrant.
- Working in batches, add in the spinach and cook until wilted. Remove from the heat, then stir in the sun-dried tomatoes. Taste and season with additional salt as needed.
- In a medium-large bowl, whisk together the eggs, milk, salt and pepper until well combined and smooth.
- Transfer the veggie mixture to the prepared baking dish and spread evenly, then pour the egg mixture over the top.
- Bake for about 25 to 30 minutes, until the eggs are cooked through, set and appear puffed (the center should only jiggle a little if you give it a gentle shake).
2 Ingredient Banana Pancakes
- 1 Ripe Banana
- 2 Large Eggs, lightly beaten
- Peel the banana and break it up into several big chunks in a medium bowl. Use a fork to thoroughly mash the banana. Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay. You should have 1/3 to 1/2 cup of mashed bananas.
- Pour the eggs over the banana and stir until completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.
- Alternately, put all ingredients into a blender and pulse until combined.
- Heat a cast iron pan over medium heat. Melt a little coconut oil in pan and pour about 2 tablespoons of batter into the pan. It should sizzle immediately, if not, turn up the heat
slightly. Repeat pouring more batter into the pan, leaving at least an inch or two
between pancakes. - When the pancakes when the bottoms look browned and golden when you lift a corner
and the edges start to look set (about 1 minute) add nuts if using. - Flip pancakes and cook one more minute.
- Serve with fresh fruit or almond butter.
Mushroom Barley Soup
- 6 dried porcini mushrooms
- 2-3 Tbsp. olive oil
- 1/2 cup yellow onion, chopped
- 1/2 cup Carrot, chopped
- 1 celery rib, chopped
- 1-2 cloves garlic, minced
- 2 Tbsp. whole wheat flour
- 1 1/2 lbs. mixed mushrooms (shiitake, button, trumpet, portobello are all good choices)
- 6 cups broth (vegetable or organic chicken)
- salt and pepper to taste
- 10-12 sprigs fresh thyme
- 1-2 sprigs fresh rosemary
- 1/4 cup pearl barley
- parsely, chopped
- Place dried porcini mushrooms into a small bowl and cover with 1 cup boiling water. Set aside for 5-10 minutes, to soften. Once soft, use your fingers to remove any sand or dirt from the mushrooms. rinse mushrooms in the soaking water. Roughly chop the porcini. Set aside. Separately set aside soaking water for the sand and dirt to settle to the bottom.
- Heat 2 Tbsp. olive oil in a medium soup pot. Add onion, carrot and celery to the pot. Saute, stirring every so often, until the onion is soft and translucent, but not browned. Add the garlic and saute for about 1 minute, until fragrant. Sprinkle whole wheat flour over the sauteing vegetable and stir consistently for about 3-4 minutes, until the flour smells a little toasty.
- Add the mixed mushrooms and porcini. Add most of the mushroom soaking liquid, but hold back at the end so any sand or dirt stays in the soaking bowl. Stir mushrooms to soften. Add a little more water if sticking to the bottom.
- Add broth, thyme and rosemary Bring to a boil.
- Add barley, stir.
- Cover pot, let simmer for 50-60 minutes until barley is soft.
- Taste and add salt and pepper as needed.
- Garnish with chopped parsely.
Beans and Greens with Avocado Tahini Dressing
- 1 small avocado (or 1⁄2 a large one)
- 11⁄2 tablespoons tahini
- 2 tablespoons lemon juice
- 1 small garlic clove
- 1 tablespoon olive oil
- 2 tablespoons water
- salt and pepper
- 2 cups kale, thinly sliced
- 2 cups shaved brussels sprouts
- 1⁄2 cup white beans
- 1⁄4 cup sliced almonds, toasted
- 1 cup chopped basil
- Place avocado, tahini, lemon juice, garlic, and olive oil into a food processor. Pulse, then add water salt and pepper and blend until creamy.
- In a large bowl, toss the kale and brussels sprouts with half the dressing. Mix well, then let it sit at room temp for about 15 minutes.
- Add white beans, almonds, basil and as much of the remaining dressing as you like.
- Add more salt, pepper, and lemon juice as needed.
Tempeh Tomato Sauce
- 1 Tbsp olive oil
- 3/4 cup finely diced onion or shallot
- 1 cup shiitake (or cremini) mushrooms, minced
- 8 ounces tempeh (finely chopped or grated on a box grater)
- 3 cloves garlic, minced
- 2 Tbsp coconut aminos (or 1 Tbsp tamari or balsamic vinegar)
- 1/2 tsp fennel seed
- 1/2 tsp red pepper flake (adjust to preferred spice level)
- 3 1/2 cups crushed tomatoes
- 3 Tbsp tomato paste
- 1 Tbsp fresh oregano (or 1 tsp dried)
- (optional) 1-2 Tbsp vegan parmesan cheese (plus more to taste)
- 1-2 Tbsp sweetener of choice (such as maple syrup or coconut sugar)
- Water as needed to thin
- Heat a large-rimmed skillet, pot, or dutch oven (as large as possible to give room for browning) over medium heat. Once hot, add oil and onion and sauté for 4-5 minutes until translucent and soft, stirring frequently.
- Add mushrooms and stir. Sauté for 2 minutes more. Then add shredded tempeh and garlic and stir (if your pan is small, do this in 2 batches so the tempeh has room to brown). Add coconut aminos, fennel seeds, and red pepper flake. Sauté for 4-5 minutes (or up to 10 minutes), stirring frequently, until everything is golden brown. Turn down heat if browning too quickly.
- dd crushed tomatoes, tomato paste, oregano, vegan parmesan, and sweetener. Thin with water if needed. Stir to combine and simmer for 10 minutes.
- Taste and adjust flavors as needed, adding more coconut aminos or salt for saltiness, red pepper flake for spice, oregano for herbal flavor, tomato paste for depth of flavor, or vegan parmesan for cheesy flavor.
- Serve with zucchini noodles or pasta alternative of your choice, like spaghetti squash or carrot noodles and garnish with fresh basil (optional)!
Vegan "Paella"
- 1/2 tsp saffron
- 3 Tbsp lemon juice
- 1 Tbsp olive oil
- 1 1⁄2 cups diced yellow onion
- 1 cup diced red bell pepper
- 1 cup trimmed green beans
- 3 Tbsp minced garlic
- 2 tsp smoked paprika
- 2 tsp sea salt
- 2 cups farro or quinoa
- 4 cups vegetable broth
- 1 cup quartered, marinated artichoke hearts, marinade reserved
- 1 cup cherry tomatoes, halved
- 1 cup frozen peas
- In a small bowl, combine the saffron with the lemon juice to bloom the saffron. Set aside.
- In a large skillet or paella pan — at least 12 inches in diameter — heat the olive oil over medium-high heat. Add onion, red bell pepper, green beans and garlic, and sauté until softened — about 5 minutes. Add paprika and salt and toss.
- Add the farro or quinoa and stir to coat and lightly toast the grains — about 2 minutes. 4.Add the vegetable broth and the saffron and lemon juice. Stir well to evenly distribute
ingredients. - Bring broth to a boil. Once boiling, immediately reduce the heat to low. Cover, set a timer for 20 minutes, and simmer for 20 minutes undisturbed, or until the grains are tender and the liquid is fully absorbed.
- Test the grain after 20 minutes to ensure it’s cooked. If it needs more time, add 1/2 cup water and cover again for a few minutes. When the grain is tender, turn heat off.
- Add the artichoke hearts, 2 Tbsp of artichoke marinade, tomatoes, and peas and toss gently. Cover for 2 minutes to warm through. Taste test and adjust as needed.
- Serve with lemon wedges.
Sweet and Sour Salmon with Bok Choy
- 2 fillets wild-caught salmon, about 4 oz each
- 6 bulbs baby bok choy, split in half the long way
- 2 cloves garlic, minced
- 1/2 cup rice vinegar
- 1/4 cup honey or maple syrup
- 1/4 cup sriracha (or your favorite chili sauce
- 2 teaspoons soy sauce or tamari
- 2 tablespoons water
- Adjust the oven rack so it’s 5” under the broiler. Turn on the broiler to preheat your oven.
- Combine rice vinegar, honey or maple syrup, sriracha, tamari and water in a small pot. Bring to a boil. Boil for 5 to 7 minutes, stirring regularly, until the sauce is thick and glossy. Remove the pot from the heat and add the garlic. Stir to mix well.
- Line a baking tray with parchment paper (optional, for easy clean up). Place the bok choy, flat side up on the tray. Brush the whole bok choy bulbs with a generous amount of sauce, making sure some sauce gets between the leaves of the bulb. Flip the bok choy and brush them again. Arrange the bok choy with the leaves in the center. Place the salmon fillets between the bulbs, on top of the leaves. Brush both fillets generously with the sauce on all sides.
- Broil for about 8 minutes, until the salmon is cooked through and sauce begins to caramelize. Pull out the baking sheet and let everything sit for 5 minutes.
- Serve hot with the remaining sauce over brown rice or your favorite whole grain. Drizzle with more sauce if needed, and enjoy!
Flourless Granola Cookies
- 1/4 cup cashew butter (or another favorite nut or seed butter)
- 1/4 cup almond butter (or another favorite nut or seed butter)
- 1/3 cup maple syrup
- 1/4 tsp baking soda
- 1/2 tsp sea salt
- 1 Tbsp coconut sugar
- 1 cup rolled oats (gluten-free as needed)
- 1 Tbsp chia seeds
- 1/2 cup chopped nuts (such as almonds, walnuts, or hazelnuts)
- 1/3 cup dried fruit (such as dried cherries, dates, or cranberries)
- Preheat the oven to 350 F. Line a baking sheet with parchment paper.
- In a medium bowl, combine cashew butter, almond butter, and maple syrup and mix
until smooth and thoroughly combined. Add baking soda, salt, and coconut sugar and
mix. - Next add rolled oats, chia seeds, chopped nuts, and dried fruit to the bowl. Stir well to
evenly distribute ingredients. - Using a 1/4-cup cookie scoop or two large spoons, scoop out dough, place dough in
your hands, and press slightly between your hands to make a thick, flat cookie about 2 inches in diameter. Place cookies on the prepared baking sheet — they will not spread much, so it’s okay if they are close together. - Bake for 12-15 minutes until the edges begin to turn golden brown and the tops of the cookies are pale and firm. Let cool slightly before enjoying.
Make It Your Own Way Chia Seed Pudding
- 1 1/2 cups dairy-free milk (use creamier milks for creamier, thicker pudding, such as full fat coconut and cashew)
- 1/2 cup chia seeds
- 1-2 Tbsp maple syrup (more or less to taste)
- 1 tsp vanilla extract
- (optional) Berries, apples or other fruit cut into in bite sized pieces
- (optional) Spices or flavorings of your choice (such as cinnamon, fresh mint or fresh basil)
- To a mixing bowl add dairy-free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
- Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
- Enjoy as is, or get creative.
a.To infuse flavor to the “milk,” add your choice of flavors such as cinnamon sticks or
basil leaves to warm “milk”. Let steep while cooling. Once cool, strain out the flavor
agent and add to the recipe as directed.
b.Another option is to add fruit. Fruit can be added to the pudding while mixing or
after it is set. If adding while mixing the pudding, remember that juicier fruits have
extra moisture, so cut back on the “milk” a little. - Will keep covered in the refrigerator for up to 5 days.