Super Salad #1: Elegant Waldorf

For the Waldorf:

 5 Tb. orange juice

1/4 tsp. nutmeg

4 slices purple onion

8 brussels sprouts, thinly sliced

2 apples, chopped     

2 stalks celery, diced

¼ c. chopped pecans

2 c. cooked brown rice

Saute onion in orange juice and nutmeg until softened. Add Brussels sprouts and cook just until bright green. Remove from heat. Toss with apple, celery and pecans. Spoon onto rice. Top with Lemony Dressing.

Lemony Dressing

8 oz. soft tofu

Juice of 1 lemon

Zest of 1 lemon

1/3 c. maple syrup

Combine in blender and process until smooth.

To your health and happiness,

Hailey

Waldorf Salad with Cranberry-Orange Dressing

Cranberries aren't just for holidays. Serve this refreshing salad any time of year!

For the Salad:
16 oz. bag baby spinach
4 apples, chopped
6 stalks celery, diced
1/4 c. walnuts or pecans, chopped

For the Dressing:
12 oz. bag fresh cranberries
1 orange, unpeeled
honey or maple syrup to taste
juice for blending: apple, cranberry, pomegranate, or orange

Blend cranberries, orange and sweetener until uniform. Add juice to desired consistency.

To your health and happiness,
Hailey

Thanksgiving Menu

I'm focusing on the side dishes this holiday. My family is not nutritarian, so there will still be turkey, stuffing, mashed potatoes and gravy, but those traditional foods will have to compete with these colorful, tempting dishes:

Maple Cornmeal Biscuits

Jewelled yams

Festive Salad & Raspberry vinaigrette

Lemon-y Waldorf

“Candy” Corn

Green Beans with “sausage” and onion

Pies with Banana “Whipped Cream”

Maple cornmeal Biscuits From Happy Herbivore

1 c. cornmeal

1 c. whole wheat pastry flour

4 tsp. baking powder

½ tsp. salt

1 banana

½ c. non-dairy milk

4 Tb. Pure maple syrup

 Preheat oven to 425˚.Grease cookie sheet. Combine flour, cornmeal, baking powder and salt in a food processor for about 10 seconds. Add banana and process until flour is pebble-like. Transfer to mixing bowl and add milk and syrup, stirring until well-combined. Drop 12 biscuits 2” apart onto cookie sheet. Bake 7-8 minutes until barely crisp and slightly brown.

Jewelled yams

4 lbs. yams, baked                    ¾ tsp. cinnamon

2 apples, sliced                         ½ tsp. nutmeg

1/8 c. lemon juice                      ¼ tsp. ginger

½ banana, mashed                    ½ c. orange juice

¼ c. pure maple syrup               2 c. cranberries, fresh or frozen

¼ c. sucanat, turbinado, rapadura or date sugar

Peel & slice cooked yams. Toss apples with lemon juice. Combine banana, syrup, sugar, spices and orange juice to make a thin sauce. In a sprayed 9X13 pan, Layer ½ the yams, ½ the apples, ½ the cranberries. Repeat. Pour sauce over all. At this point you may refrigerate until just before mealtime. Bake at 350˚ for 30-45 minutes, adding apple cider to baste if liquid is all absorbed. Cool slightly before serving to allow sauces to thicken.

Festive salad from Green Smoothie Girl

1/2 c. sliced almonds

2 Tb. Agave or maple syrup

1/2 head red leaf lettuce

1 head boston, Bibb, or butter lettuce

1 can mandarin oranges, drained

½ c. craisins, currants, or pomegranate seeds

Dry roast almonds in a skillet over low heat, stirring frequently, until golden. Toss with agave. In a large bowl, toss remaining ingredients. Sprinkle with nuts. Serve with Raspberry vinaigrette.

Raspberry vinaigrette

2-3 Tb. honey or agave

¼ c. rice vinegar

¼ c. water

1 tsp. chia seeds

¼ c. raspberries (fresh or frozen)

1 Tb. Poppy seeds 

Blend all but poppy seeds in blender. Add poppy seeds and pulse.

Lemon-y waldorf

6 apples, chopped

5 celery stalks, chopped

1/2 c. cashews

1/2 c. currants or pomegranate seeds

10-12 oz. silken tofu

juice & zest of 1/2 lemon

1/4 c. pure maple syrup

leafy greens

Toss together apples, celery, nuts and fruit. In a blender, combine tofu, lemon juice, lemon zest and maple syrup. Pour dressing over salad, stirring just until coated. Serve over greens.

 

“Candy” Corn

1/2 c. white onion, diced

1 c. orange bell pepper, diced

1-2 Tb. Orange or pineapple juice concentrate

2 c. corn, fresh, frozen or canned

¼ c. agave, or pure maple syrup or 2 Tb. Molasses

Saute onion and bell pepper  in juice until tender. Add corn and heat through. Drizzle with sweetener and season to taste.

Green beans with “sausage” and carmelized onion

1 c. cooked pinto beans       1 egg or egg replacer

¼ c. breadcrumbs                ¼ c. 1 tsp. black pepper
1/2 tsp. sage                         1 tsp. thyme
1/2 tsp. marjoram                 1/4 tsp. allspice
1/2 tsp. cayenne (optional)   1/4 tsp. red pepper flakes
pinch salt                               3 cans green beans, drained

In a food processor, combine beans, eggs, breadcrumbs and spices. Blend until smooth. Form patties and fry like a hamburger. When cohesive and browned, break into crumbles and continue frying until crisp. Toss with heated beans. Garnish with onion slices that have been carmelized in apple cider by cooking over low heat until liquid is thick and dark.

PIE Crust #1 (No bake) from Dr. Fuhrman                    

1 c. almonds                                 

1 c. pitted dates                     

2 Tb. Chia seeds soaked in ¼ c. water for 15 minutes

1/3 c. dry oatmeal, processed to a flour in blender

Process chia seeds and water until they form a paste; set aside. Process almonds until very fine. Mix in oat flour. Add dates and process until finely chopped and mixed well. Add chia seed pasteand pulse to mix. Press mixture into a pie plate. No baking needed.

Chocolate Pie filling from Yummy Plants

1 1/2 c. dairy-free dark chocolate chips (Sunspire Organic)

1/2 c. maple syrup (use 1/4 c. for less sweet)

1 pkg. silken tofu (12 oz)

1 Tb. vanilla extract

1/8 tsp. sea salt

Dash of nutmeg

Dash of cinnamon

Use a double boiler to melt the chocolate chips, stirring until creamy and lump-free. In a blender, mix tofu, syrup, vanilla and salt until smooth. Add melted chocolate to blender. Blend 5-10 seconds. Pour into crust and refrigerate.

Pie Crust #2 (baked) from Dr. Fuhrman

1 c. almonds

1 tsp. finely ground chia seeds

1 c. pitted dates

2 tsp. water

Combine almonds and chia seed powder in food processor. Pulse until finely ground. Add dates and water and process until mixture gathers into a ball. Press into a lightly-oiled pic tin. Prebake for 5 min. at 250˚ Fill and bake according to filling directions.

Pumpking filling

1/2 c. maple syrup, agave or honey

4 dates

1 c. cooked pumpkin puree

1/2 tsp. ground cinnamon

1/4 tsp. salt

1/4 tsp. ground ginger

1/8 tsp. ground cloves

3 Tb. ground flaxseeds

3/4 c. vanilla soy or almond milk or lite coconut milk

Blend sweetener, dates and pumpkin until smooth. Add spices, seeds and milk and blend until well-mixed. Pour into pie crust and bake 40-45 minutes at 350 degrees.

Banana “Whipped cream” from Dr. Fuhrman

6 frozen bananas

1 c. non-dairy milk 

Blend until smooth and creamy

Have a happy and healthy Thanksgiving!

Hailey

Beneficial Beverages

For the athlete, here's  an alternative to commercial electrolyte drinks. For the dairy lover, I offer an uncommon grain milk.

Ginger-Ade
The primary benefit of this refreshing, sweet drink is its anti-inflammatory properties. Ginger reduces swelling from injuries, arthritis and even PMS bloating. Lemon replaces lost potassium. The beverage hydrates, provides quick carbohydrate nourishment and alkalizes.

1 whole lemon, unpeeled
1 apple, any variety
1" ginger root, grated (more if you like more kick)
4 c. water

Wash and quarter the lemon. Wash, core, and quarter the apple. Combine all ingredients in a high-powered blender. Blend 30 seconds. Strain through a wire-strainer. Serve immediately or refrigerate. Makes 1 quart.


Barley Milk
More nutritious (although less sweet) than other grain milks, barley milk contributes calcium, iron, magnesium, phosphorus and amino acids to the diet. It is 15% protein and contains vitamins B, C, and E. It aids digestion and nourishes the kidneys.

2/3 c. whole or hulled barley (not pearled)
water
6 pitted dates
1/2 tsp. vanilla

Soak the barley for 12 hours in 2 or 3 cups of water. Drain and rinse. You may make the milk at this point, or sprout the grain for 24 hours before using. To sprout, leave in a sprouting tray, colander or strainer in a warm place out of direct sunlight. Rinse and drain every 8 hours. To make the milk, combine the prepared grain, 4 cups of water, and the dates and vanilla. Blend in a high-powered blender for 2 minutes. Strain through a nut-milk or nylon bag. Makes 1 quart

To your health and happiness,
Hailey

Super Seven Breakfast

Want something hot and comforting for a frosty, dark morning? This cooked cereal is full of goodness that will keep you going for hours.

1/3 c. Super Seven Mix (below)
1 c. water
1 Tb. cashew butter
1 apple, chopped
1/4 tsp. cinnamon
1 Tb. chia seeds
1 tsp. Ormus Supergreens or other powdered leafy greens, optional
dried cherries, currants or raisins
almond, soy or hemp milk

Simmer Super Seven mix in water over medium-low heat until water is absorbed, 20-30 minutes. Stir in nut butter, apple, cinnamon, chia, and supergreens if desired. Serve with dried fruit and milk.


Super Seven Mix
1 c. sesame seeds
1 c. raw sunflower seeds, hulled
1 c. oat groats
1 c. rye of wheat berries
1 c. pearled barley
1 c. millet
1 c. brown rice

Mix and store in an airtight container.

To your health and happiness,
Hailey

Burrito Soup

Creamy and smooth like a roux-based soup, hearty and satisfying, this meal-in-a-bowl is 100% healthy!

2 Tb. water
1 jalapeno pepper, diced
1/2 c. sweet peppers, diced
1/4 c. onion, diced
1 c. refried beans (fat-free)
1 c. vegetable broth
1/2 c. brown or Mexican rice, cooked
1/2 c. pinto beans, cooked
1/2 tsp. chili powder
salt to taste (optional)
1 tomato, cubed
avocado and cilantro for garnish

Saute peppers and onion in water until tender. Stir in refried beans and broth until smooth. Add rice, pinto beans and seasonings. Simmer 3-4 minutes. Toss in tomato and heat through. Serve with avocado and cilantro. Serves 2

To your health and happiness,
Hailey

Brussels Sprout Salad

With Dr. Joel Fuhrman's book, Super Immunity, hitting the shelves in a couple of weeks, I'm sure cruciferous veggies will be the rage! The trouble is that most people prefer this category of vegetables the least because they are so strong tasting (sort of like eating mud pots at Yellowstone National Park). Of course, it is exactly the sulphur compounds that make them so valuable. The key is to chop them very fine and not to overcook them. In fact, Dr. Furhman advocates eating them raw. I discovered that I actually enjoy Brussels Sprouts when they are served in place of lettuce in a salad. Try these two variations:

Maple Apple Salad
Cut off base of Brussels sprouts, remove outer leaves, and slice thinly. Rotate cutting board and slice perpendicular to original cuts. Add chopped red apple (with peel), sliced green onion and a sprinkle of chopped pecans. Toss with Maple Apple Dressing:
1/4 c. apple juice
1/2 c. cold-pressed extra virgin olive oil
1/4 c. apple cider vinegar
3 Tb. pure maple syrup
1/4 tsp. nutmeg
Optional: If you prefer cooked Brussels sprouts, steam them lightly, just until they turn bright green, before adding other ingredients.

Brussels Slaw
Cut off base of Brussels sprouts, remove outer leaves, and thinly slice. Rotate cutting board and slice again perpendicular to original cuts. Add grated carrot, minced onion and poppy seeds. Coat with Mustard Vinaigrette:
1/2 c. extra virgin olive oil
1/4 c. honey
1/4 c. apple cider vinegar
1/2 Tb. spicy brown mustard
a pinch of salt

To your health and happiness,
Hailey