Whole Foods Cooking: Most Popular Articles
Spiced Pumpkin French Toast With Gluten Free and Vegan Options is a delicious healthier version of French toast, and is great for fall or winter brunch.
Halvah (or halva), a sesame sweetmeat found throughout the Middle East, North Africa, and even into Asia and India, is perhaps one of the most nutritious whole foods sweets we can make. It is rich in protein, polyunsaturated fats, calcium, iron, magnesium, and plant sterols. Just as importantly for people with a sweet tooth, it’s delicious and can be flavored with chocolate, coffee, vanilla, rosewater or orange oil.
Did you over-eat during the holidays? Have you been overloading your body with too much rich food, alcohol, sugar, and dairy? This food program is designed to help reduce inflammation, sluggishness and overall body toxicity.
The medical community has established that an alkaline diet rich in plant foods is key to longevity, but maintaining an alkaline diet is increasingly difficult in modern western culture. Complex alkalizing minerals are contained in abundance in vegetables and a selection of fruits, yet convenience foods, soda, and excess proteins have replaced them.
Creamy, rich and delicious, and a wonderful blank canvas for other flavors, this recipe for basic raw vegan cheese is very easy to make.
This easy, nearly fail-proof recipe for gluten free almond tart or pie crust is a snap to make and is a great base for any kind of fruit tart, custard pie or cheesecake.
Tips on transitioning your family towards macrobiotic and whole foods, and helping your kids make healthy food choices.
This easy recipe for Roasted Patty Pan Squash with Shallots and Herbs is a great way to use any type of summer squash, and is a wonderful side dish for dinner parties. Try using rosemary or marjoram instead of the thyme for a different flavor.
This simple chai spice blend recipe comes in two variations. The first is extra easy and utilizes spices that can be found in any grocery store. The second is a bit more complex and may require a trip to a specialty foods store or a health food store that carries a nice variety of whole spices. Either way, you can mix up a batch and sprinkle some into your favorite recipes.
According to 5-element theory, our kidneys govern our vital life force energy. They regulate water metabolism, our sex organs and fertility, bones, teeth, hair and hearing. In other words, kidney energy is incredibly important to our health. We have some wonderful recipes that can nourish and strengthen our kidney 'essence' any time of year.
Leafy greens give us powerful nutrition from abundant chlorophyll, phytonutrients, vitamins and minerals. Learn how to eat more of these life loving plants. Your body will thank you!
Juices and smoothies can be great additions to our diet. They provide concentrated doses of nutrients and can help calm inflammatory responses in the body.
Lush, creamy, and packed with nutrients, this recipe for dairy-free pumpkin pie nestled in a gluten free almond crust is a family favorite and the result of experimenting with traditional butter-and-cream laden recipes. The addition of cardamom adds a bit of different flavor.
Moving towards a whole foods diet, and learning about whole foods cooking are two crucial steps towards creating -and maintaining- our long term health.
You'll find an introduction to the concept of yin and yang as it applies to food in general, and in the macrobiotic diet and cooking.
This raw whole foods recipe for marinated kale with lemon and garlic is a quick, easy and truly delicious way to eat your greens. Be sure to choose smaller and younger leaves of kale for this dish, as they will yield a tender dish.
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Good year round, this recipe for vegan baked spiced apples is especially wonderful in fall and winter when apples are at their peak and we crave a warm dessert. A healthy alternative to cakes and cookies, baked apples are also a great comfort food, and can be dressed up with Vanilla Tofu Whip. This recipe can be prepared without the nuts and raisins.
What follows is a basic summary of how the 5 elements and the 5 seasons translate into a macrobiotic calendar, and how to make macrobiotic food choices that are particularly nourishing for our bodies during any time of year.
This warming, creamy, nutrient rich macrobiotic cauliflower and sweet potato soup is perfect for fall, and hearty enough to be a light meal. Sweet potatoes and carrots give it a beautiful pale orange hue, and it keeps well for 3-4 days, refrigerated.
Chickpeas, otherwise known as garbanzos, chana, ceci, or hummus, are small, round, tan beans that are very popular in the entire Mediterranean basin, India, Latin America and the Middle East. They are easy to sprout, and for many people who have difficulty digesting them, this can be a game changer.
This recipe for non-dairy coconut or almond milk yogurt is perfect for making parfaits, dips and thick dressings. We like our yogurt creamy, and this version has a thickening agent in it: arrowroot.
The following recipes are just a few of the many recipes on this site that are nourishing to the wood element, or liver, in five element cooking. The liver is a remarkable organ with tremendous regenerative properties. It stores and nourishes our blood, assists digestion, and carries qi into our muscles and joints. The liver, along with our kidneys, is a major filtration system for toxins. Liver also impacts our hormones, vision, nails and skin. The Chinese consider the liver to be the “General” of the body, a leader from which much of our health or dis-ease can flow.
This recipe for kitchari is a soupy Ayurvedic mung bean and rice stew. Kitchari (“mish-mash” in Hindi) is traditionally used as a restorative food after illness or childbirth, but also as part of the Ayurvedic cleansing protocol called Panchakarma. This simple dish is composed of rice and mung or lentil dal cooked with spices. It is great to eat if you are doing a home cleanse.
This recipe for sautéed wild mushrooms can be prepared in about 15 minutes and is a perfect topper for pasta, rice, millet or quinoa. You can also enhance roast chicken; seared tofu or tempeh; or a nice piece of broiled or seared fish (sea bass, wild salmon or halibut are personal favorites).Mushrooms are browned in olive oil with garlic, shallot and your choice of fresh herbs; a bit of wine finishes the dish.
This easy, macrobiotic recipe for oven roasted sweet potato fries is kid friendly and an excellent alternative to French fries. Sweet potatoes are rich in potassium, Vitamin C and A, fiber, and many other vitamins. Best of all, these little fries are absolutely delicious!
Spiced Pumpkin Smoothie is a fast and absolutely delicious treat that makes a great post-workout snack or even breakfast. Organic pumpkin, almond or coconut milk, frozen banana and spices are blended together to create a creamy and nutrient dense pick-me-up.
This rich, delicious recipe for maitake and mushroom soup is layered with complex flavors. An optional splash of cognac is simply a flavorful nod to French cooking. Maitake and shiitake mushrooms are known for their medicinal value. It is believed that they strengthen the heart, improve immunity, and assist the body’s detoxification process.
This whole foods recipe for sweet baked delicata squash with chili spices is a wonderful sweet/spicy/savory way to prepare delicata or any other hard winter squash. The squash is rubbed with spices, drizzled with a bit of olive oil and agave, and baked to perfection. This is a perfect side for fall entrees, and is an excellent holiday dish as well.
This recipe for pineapple, coconut, lime and mint detox tonic beverage is great for those times you’ve over-indulged in food and drink. It is full of digestion-boosting enzymes, anti-inflammatory phytonutrients, and liver cleansing citrus.
This easy recipe for potato, leek and celery root soup, with onion and garlic, is great served warm on cool days or chilled on warm ones.
Inflammation is one of the big buzzwords in the holistic medical community, and evidence is mounting that chronic inflammation is at the root of many, if not most, disease states.Americans' diets are increasingly made up of processed and genetically modified foods, excess sugars and fats. This is a recipe for chronic inflammation. An anti-inflammatory diet can quiet symptoms, and turn back the tide on many health issues, with the added benefits of increased energy and, in many cases, weight loss
Weâve all heard the saying âAn apple a day keeps the doctor awayâ. Whatâs interesting about the 21st
This recipe for mixed vegetable soup is a great way to use up odds and ends of veggies that may have accumulated in your fridge. Don’t be afraid to experiment; this is a very forgiving soup and you may find yourself happily surprised by what can happen!
This recipe for creamy Thai style carrot coconut soup with curry spices straddles both whole foods cooking and world cuisine; the spices possess both great flavor and anti-inflammatory and digestive properties that enhance those of carrots.
For a brief moment in late September, the Earth spins upright relative to the sun before beginning its tilt away for the fall and winter months. This is the moment of the equinox, and it closely follows the Harvest Moon (the full moon of September). As we do each year, my town in Southern California celebrated the harvest with a beautiful gathering.
This easy recipe for roasted pumpkin and leek soup can be made with sugar or Cinderella pumpkin (pictured), Hokkaido squash, Red Kuri, Kabocha, or any other deep orange, dense squash.
This easy recipe for pan seared mahi mahi with lime marinade is perfect for a warm weather dinner, when you want something quick, easy and delicious (in other words, you don’t want to heat up your kitchen).
This recipe for sweet winter squash stuffed with cornbread, wild rice and smoked tempeh is a perfect vegetarian option for holiday meals or entertaining in the cooler months. It bridges both the whole foods and macrobiotic tables, and is a wonderfully adaptable recipe. This dish can also be made ahead of time and travels well. Carnivores can substitute high quality turkey sausage for the tempeh with equally good results.
Tomato, basil, and leek soup is a classic regional Italian recipe. This fragrant, creamy soup is especially satisfying during late summer going into early fall, when plum tomatoes are at their peak. For a heartier touch, break chunks of day old sourdough bread into the soup when serving for what the Italians call “Pappa al Pomodoro”.
This potent green drink smoothie recipe is full of liver cleansing greens, and is guaranteed to give you a pleasant rush of energy and to help move a sluggish digestive system. The banana is an optional addition for those who may not do well with a potent green flavor, as it “softens” the intensity of it. Make sure all of your ingredients are organic please!
This easy recipe for pan roasted padron or shishito peppers has only 3 ingredients: the peppers, good olive oil and sea salt. These heirloom peppers have a complex flavor that is a combination of sweet and nutty, peppery and only very occasionally spicy (you might find one in 10 that is piccante).
This recipe for vegan gingerbread cake is rich and densely flavored with layers of spice and molasses. It’s a family favorite, and is more appropriately termed a whole foods rather than macrobiotic dessert. The cake keeps well, can be frozen, and is lovely plain or with a dessert sauce.
This recipe for vegan cauliflower and pumpkin soup is naturally creamy and scented with turmeric and cilantro.
This recipe for millet and vegetable soup hits the spot on a cool day, and can be a one-pot meal. You can vary the vegetables according to what you have on hand, or your mood, but make sure you always use the base of carrot/celery/onion. Toasting the millet adds another layer of flavor to the soup.
The paleo diet is nothing new. In some form or another, it's been around for about 200,000 years as humans existed in a nomadic, hunter-gatherer manner. Pre-agricultural humans ate animal food, roots, wild plants, nuts and seeds. Fruits were an occasional food; present in the diet, they occupied a minority space based on seasonal gathering and drying.
This recipe for cauliflower and vegetable soup is full of lung strengthening foods and is excellent for emotional grounding. Vary the herbs according to your tastes.
Pumpkin (or butternut squash) is gently cooked with optional leeks, arborio rice and aromatic herbs for a delicious and warming fall risotto.
This kid-friendly recipe for classic raw coconut macaroons can be prepared in about 10 minutes. There are three variations on the original: vanilla chai, lemon or orange, and chocolate dipped.
This light and delicious salad has a wonderful, vibrant living energy and is best eaten the day it is made. As the kale marinates it tenderizes, but do try to choose younger, smaller leaves, as they are easier to digest.
Lush, creamy, and packed with nutrients, this recipe for pumpkin pudding is a family favorite and especially wonderful because it’s healthy. Pumpkin is loaded with beta-carotene and potassium, and is also rich in fiber. The pudding can also be baked in a piecrust as a pumpkin pie.
This green drink packs a nutritional wallop and is effective for helping move heavy metals out of the body. Make sure you always use organic produce for smoothies.
This cooling cucumber, tomato and basil salad recipe is a summer favorite. Cucumbers, tomatoes, basil, red onion and light balsamic vinaigrette make for an exceptional summer side salad that is even better served on a bed of arugula.
After resisting for years, I have decided to make my own recipe for raw, organic coconut almond milk. I usually make it straight with just a touch of vanilla, but it is equally delicious with cacao, cinnamon, mace and various sweeteners ranging from raw honey, agave and dates. All you need is a blender, good water and a nut milk bag or layers of cheesecloth.
This kombu shiitake dashi (stock) is an adaptation of the Angelika’s Kitchen recipe. It’s an excellent soup stock, and can be used as a base for a noodle dish or for steaming fish.
This gluten free, dairy free antioxidant berry banana smoothie recipe makes a great breakfast in warm weather, or a yummy pick-me-up in the midmorning or mid-afternoon. Berries are being recognized as some of the most powerful superfoods in the plant kingdom. They are rich in disease-fighting antioxidants, are heart healthy, and considered to be vital foods in anti-aging medicine.
This quick whole foods recipe for wasabi aioli is fabulous on grilled fish, tofu, veggie burgers, and meats. It’s also excellent in sandwiches, and holds up well, with a shelf life of a week.
This green blood tonic recipe combines liver cleansing vegetables with chlorophyll rich leaves in a powerful healing drink. Chlorophyll food generally contains ample iron and manganese, and as such helps build healthy blood.
Winter governs the water element, or Zhi. It is the dormant season, when all life force burrows deep in the bosom of the earth. It is a gestational time of replenishing the wellspring of life so that when spring comes, the gathering energy will burst forth with new growth.
This recipe for the Oz green detoxifying, cooling, electrolyte rich smoothie is perfect for the hot days of summer, when we need extra hydration and electrolytes.
This recipe for herb roasted chicken with wild rice and mushroom stuffing requires a couple of steps but is actually pretty easy to make, and is great for a special dinner. You can prep the bird and the stuffing ahead of time and stuff the bird when you’re ready to cook it. It's a great option for an intimate holiday or dinner.
This simple recipe for pan seared turkey breast with lemon and herbs takes less than 10 minutes to cook and is incredibly flavorful and aromatic.
These zesty little tempeh veggie burger patties make a delicious first or main course. Serve with Mock Tartar Sauce, and a light salad for a perfect spring meal.
This easy recipe for crispy and delicious spiced oven sweet potato “fries” is a wonderful whole foods answer to French fries. Mustard seeds, turmeric, and cumin, along with a touch of garlic, make a delicious, spicy coating for the sweet potatoes. These are excellent for brunch, lunch, or dinner, and pair well with sautéed greens, grains and black beans, eggs, or a nice fish dish.
Squash come in dozens of varieties, shapes and colors. In summer and early fall we see the delicate yellow and green varieties: zucchini, yellow squash, avocado and patty pan. As summer deepens into fall, the wonderfully dense yellow and deep orange fleshed varieties ripen to carry us through the winter: pumpkins of all kinds, butternut, delicata, acorn, carnival, hubbard, hokkaido and many more grace our pantries and root cellars.
This recipe for raw chocolate coconut macaroons with three variations (chocolate orange, chocolate chai and chocolate mint) can be prepared in about 10 minutes. They are rich and delicious, with a deep chocolate flavor, and make a satisfying treat.
Creamy, fragrant and delicious, this whole foods recipe for Middle Eastern red lentil soup has become a staple in my kitchen. It is lighter than most bean soups, with an interestingly complex flavor enhanced by a touch of lemon when serving. It makes a light, easy supper when served with pita or naan and a salad.
This ultra easy recipe for natural applesauce just requires a vertical wand blender: no need to peel the apples as long as they're organic! The skins add vitamins and color and puree nicely into the mix. This is a great topping for granola and yogurt; oatmeal or other hot cereal; and makes a lovely dessert sauce.
This whole foods dish is perfect in summer and early fall, when tomatoes are at their best. It can be a side dish, or served with pasta.
This recipe for raw cashew, date and almond superfood energy bars is great for anyone who wants a nutritious snack to carry. They are rich in protein, fiber, healthy fats and other nutrients, and contain flax or chia, lucuma, maca and coconut.
Dealing with the serious illness of a loved one is one of the most spiritually and emotionally challenging experiences imaginable.
This whole foods recipe for steel cut oats with flax and fruit is great for busy people, because you have the option of soaking them overnight and having breakfast ready for you in the morning. Steel cut oats are chopped whole oats, less processed than our more familiar oatmeal, and leagues ahead of the instant variety. Many people avoid steel cut oats because of the cooking time required, but with this painless recipe you can make a big pot and reheat them as needed.
This classic, low fat, vegan butternut squash and apple soup recipe is rich in beta-carotene, and is strengthening for the spleen and digestion
This West Indian inspired, whole foods pumpkin and chickpea curry recipe is a wonderful fall/winter entrée and does not need much more than fragrant brown basmati rice and some cooked greens to make an excellent meal.
One of the challenges of cleaning up your diet is the increased sensitivity you experience when you eat the “wrong” thing. The more oriented towards a whole foods diet we become, the more we will notice a reaction when we eat commercial, chemically altered food.
Cooking with olive oil and shallot softens kale's native bitterness. This is a simple, tasty way to get your greens with minimal effort and maximum benefit. Kale is one of the plant kingdom's superfoods and is rich in vitamins, minerals, and fiber.
Pressed salad is a dish indicated for promoting flexibility and can be made anytime of year. Salting
This quick, easy and delicious recipe for baked fish with tahini sauce is a favorite in my family. It is a variation on a classic Middle Eastern-North African recipe, with a few touches. Choose a white fish like snapper, tilapia or halibut. We’ve also made this with wild salmon.
This richly flavored macrobiotic roasted squash and root vegetable soup is strengthening for spleen and pancreas, soothing for the nervous system, and dispels excess mucus from the body. Try varying which root vegetables you use, as turnips have a sharper flavor than rutabagas, and parsnips are starchy and sweet. Coriander, bay leaf and thyme add lovely flavor to round out this lovely fall recipe.
This West Indian inspired, whole foods squash and sweet potato curry recipe is a wonderful fall/winter entrée and is absolutely packed with beta-carotene. The stew does not need much more than fragrant brown basmati rice and some cooked greens to make an excellent meal.
This simple, homey, spiced apple crisp recipe is at its best made with tart-sweet apples, or a mixture of the two. The recipe is a healthy (and vegan) spin on an old-fashioned classic. By substituting gluten free flour in the topping and filling, and making sure to purchase oats that have not been processed in a wheat plant (these are marked gluten free), you can prepare a dessert that will make gluten sensitive individuals very happy!
This easy recipe for sesame tahini ginger sauce is very easy to make and incredibly versatile. We love it on salads, steamed rice, broccoli, kale, tofu and even fish.
This recipe for my super sunrise citrus smoothie is perfect during the peak citrus months. It has a golden base of grapefruit, orange/tangerine and lemon, topped with apple, greens, ginger and a pinch of cayenne.
This whole foods, vegan, Indian-inspired rice pudding with cardamom and almond was birthed from a longing for this luscious comfort food –minus the sugar, eggs and dairy. Not-too-sweet, creamy, and warm with spices, it is wonderful on its own, with a sprinkling of nuts, raisins or currants, or with a bit of fresh fruit like berries or bananas.
The word macrobiotic comes from the Greek macro, meaning large or long, and bios, or life. Macrobiotics is a lifestyle and dietary philosophy that promotes health, longevity and healing, through a largely plant-based diet.
This creamy, luscious, gluten-free chocolate pudding recipe is an amazingly simple dessert, and the big surprise is that it's vegan. It is nearly as rich and velvety as its traditional cousin, but is low in fat and naturally sweetened.
This naturally creamy, macrobiotic cauliflower soup is scented with mild curry and cilantro. I have seen the most die-hard cauliflower haters change their minds after eating this soup, and I can never seem to make a big enough pot of it: everyone comes back for seconds.
Kombu Bonito Dashi (Fish Stock)is a base recipe for many macrobiotic soups, but can be served alone as a clear broth or with soba noodles, vegetables, and green onions. This smoky broth is easy to prepare, flavorful, healthy and versatile. This particular version is an excellent base for seafood soups as well.
This quick and easy recipe for a breakfast or post-workout banana pecan super smoothie packs a big punch with superfood fuel for sustained energy, and as such is a great, healthy mini-meal to drink before or after working out.
This festive whole foods recipe for crisp roasted duck with ginger, orange and pomegranate glaze is a wonderful holiday or special occasion entrée. Serve with roasted fingerling potatoes or root vegetables. A nice green vegetable like steamed green beans with a bit of lemon or spicy green beans with chili and mint is perfect for balancing the earthy flavors.
This hearty seitan stew recipe is perfect for fall and winter, when our bodies crave substantial foods. Experiment with adding different veggies to this dish, such as green beans, parsnips, rutabaga, squash, mushrooms, or celery root.
This anti-inflammatory beauty tonic is full of skin beautifying nutrients and inflammation-cooling plants. It nourishes and supports the blood, liver and digestion, and contains a big dose of chlorophyll. Cucumbers and celery are also beneficial for joints and connective tissue
This moist, delicious, whole foods recipe for spiced quinoa and apple muffins can be made with whole wheat pastry flour or as a gluten free version. We love these in the fall when apples are at their best and we want heartier foods. The muffins can be frozen (though the chance of leftovers is pretty slim) and are a nice baked good to have on hand for breakfast or an afternoon snack.
Agave sweetened lemonade is a special treat in warm weather (although it’s lovely as a warm drink too). We don’t drink it all the time, but every once in awhile a tall glass of lemonade really hits the spot.
Just for fun I’ve developed juices and smoothies for the colors of the 7 chakras. The word chakra means wheel or vortex in the ancient language Sanskrit, and is used in energy medicine and energy anatomy to identify spinning vortexes that connect our bodies to the energy of the universe.
Spring marks a miraculous bursting of energy and carries with it the energy of wood. Sap, which is nature’s lifeblood, courses through the trees; new life pushes its way up from the depths of the earth, and we are surrounded by a bright sense of renewal and creativity.
This creamy sweet potato and kale soup recipe is power-packed with nutrients: beta-carotene from the sweet potatoes; calcium minerals, and fiber from the kale. It is strengthening for both the spleen and liver.
We love old-fashioned, deep dish apple pie in my family, and it has been a common dessert on our table during apple season for as long as I can remember. Every good baker has her own version, and I like my pie stacked with fruit, well spiced, and encased in a tender crust.
Sandwiches in some form or another are found in many parts of the world, but they are truly an American staple. Sandwiches are great picnic foods and carry well for lunch at school or the office. Beyond the obvious and typical sandwiches you see in delis, we’ve got some great ideas that may inspire you to new heights of sandwich making!
Many of my clients have asked for alternatives to egg and dairy for baking projects, and egg substitutions top the list. Different recipes require various approaches; not all substitutes work interchangeably.
Major consumption of whole grains is the bedrock of a macrobiotic diet. Brown rice is a primary traditional macrobiotic food, but when we look at the spectrum of grains available to us we find a kaleidoscope of flavors, textures and colors.
This quick, easy and raw recipe for watermelon smoothie is a fantastic detoxifier rich in lycopene and beta-carotene.
This warming pear compote is delicious for dessert, a snack, or with oatmeal for breakfast. Try dressing
Traditional cultures revere the curative powers of bone broths, which are used to restore strength to invalids, stave off colds, heal weak digestion, and build strong bones. For chefs, good stock is essential to great cooking, and adds incredible flavor to soups and stews.
This whole foods recipe for soba noodles with maitake mushrooms is a meeting of great taste with great medicine. Maitake mushrooms are amongst the most popular culinary mushrooms in Japanese cooking, and have a rich, earthy, almost meaty flavor. They also happen to be very powerful medicinal mushrooms, and are used in oriental medicine as mineral rich immune enhancers and cancer fighters. If you cannot source maitakes, use shiitake mushrooms instead
This simple quinoa porridge is a great recipe to start the day with. Quinoa is a cousin to amaranth, and is one of the ancient staple foods of the Incas. It is strengthening for the whole body, and for the kidneys in particular. Quinoa is high in protein, calcium, iron, and B vitamins.
I’ve been disappointed in the packaged eggnogs that appear in the grocery store every holiday season, and decided to experiment and create a recipe for egg-free, dairy-free, gluten-free, creamy vegan eggnog that I really liked.
This light, broth soup is great any time of year, but especially during the spring and fall, when our bodies crave warmth but not necessarily density. Soba noodles and carrots nourish the liver, and the cabbage is great for digestion. The garlic, shallots, ginger and shiitakes all give an extra boost to the immune system, too.
This parchment steamed fish entrée recipe melds the mild anise flavor of fennel with lemon, shallots and dill. Fennel sweetens as it cooks, losing its intensity, and is good for the lungs and for digestion.
This relatively easy recipe for herb marinated broiled salmon with saffron braised fennel is a feast for the taste buds, and super healthy to boot.
This simple recipe for kelp noodles with broccoli and creamy avocado dressing is a delicious way to prepare them in 5 minutes (no cooking involved).
This sweet, creamy roasted butternut squash soup is soothing and strengthening to the spleen. It is enhanced by baking the squash, which gives the soup a deeper, richer flavor. An added bonus is that it’s much easier to peel the squash when it’s cooked. For an added layer of flavor, use a quart of vegetable stock in place of 4 cups of the water.
This macrobiotic mushroom barley soup recipe is a wonderful, warming, fall/winter food. It is strengthening for digestion and excellent for building the blood, as well as healing for the liver.
This lovely ginger drink recipe is a variation on African ginger beer. It is refreshing when served chilled with sparkling water in hot weather; and is a warming brew served piping hot on a chilly day.
This textured yet creamy recipe for chia, coconut and banana pudding parfait is a delicious and healthy, no-guilt, gluten free dessert. Salvia
This ginger sauteed cabbage recipe is warming and very tasty, especially when served with sweet potatoes or winter squash. Cabbage is rich in anti-inflammatory compounds, Vitamin C, sulfur and iodine. It helps to heal ulcers, strengthens digestion, and treats constipation.
This quick and easy whole foods sauté of broccoli, shallots, garlic and lemon is an excellent side dish for almost any meal, and is so tasty you’ll be going back for seconds. The broccoli is steam sautéed in less than 5 minutes, so this is a perfect side for busy cooks.
This Mango Pineapple Green Smoothie recipe is a luscious and buttery smooth green drink that should be made with ripe mangoes in season and golden pineapple for best effect. You can add some Meyer or regular lemon or a bit of fresh ginger root for extra zest. Please remember to use organic produce in any green drink!
This fast hangover helper smoothie is a great antidote to last night's overindulgences. Coconut water, spinach and pineapple with a touch of lime rehydrate the system rapidly and give your aching body a jolt of energy.
Fall brings us into a descending energy pattern as the earth gives off the last of her harvest. Root veggies, winter squash, Brussels sprouts, cauliflower, cabbage, leeks and other sturdy vegetables are what remain to be harvested. Here are some favorite recipes for using the Autumn harvest.
This recipe for rustic, hearty, macrobiotic red bean soup sticks to your ribs in cool and cold weather. Try adding cooked pasta for a healthy version of Pasta e Fagioli, the classic Italian pasta and bean soup. This soup is even better the next day, and freezes very well.
Adzuki beans strengthen the kidneys and adrenals, and aid in detoxification and weight loss. This creamy, slow cooked dish is slightly sweet and fragrant with herbs. It was inspired by my friend Anita Devine, who is a great macrobiotic chef in upstate New York. She makes a mean pot of beans!
Known in some circles as “Jewish penicillin”, chicken soup is a staple for omnivorous families when a cold or flu strikes. This soup is a home remedy that works wonders when you are under the weather.
This easy, gluten free, raw pear cobbler recipe is perfect in the fall when pears are at their sweet, juicy best. This is a healthy, satisfying treat that can serve as a snack, dessert or even part of breakfast.
There is nothing quite like the sweet, buttery, nutty, sublime flavor of roasted garlic. It adds wonderful soft flavor to sauces, soups and dressings. Smear it on crusty bread or toss it with pasta, olive oil, a handful of chopped herbs and grated reggiano parmigiano or sheep cheese for a simple and fabulous dish.
This recipe for a salad of roasted figs, Brie, walnuts and baby greens is a luscious and rich starter, and also makes a great brunch salad. It works equally well with other cheeses such as chevre, Humboldt Fog, Ricotta Salata or Manchego, which gives you the option of a goat or sheep cheese if you don’t eat cow cheeses.
This super granola recipe is packed with fiber, nutrients, and healthy fats, and is an excellent snack as well as breakfast food. Making granola is quite easy once you get the hang of it, and no commercial product is as good as what can come out of your own kitchen. Experimenting is key after you know what you’re doing, so try different nuts, seeds, and dried fruits to discover your favorite combination.
Fragrant and delicious, rich with chunks of fresh fennel bulb, leeks and baby greens, this whole foods, gluten free, vegan recipe for red lentil soup with fennel and leeks is another favorite in my kitchen.
Fragrant and delicious, rich with spices and chunks of brightly colored vegetables, this whole foods, gluten free, vegan recipe for curried red lentil soup with cauliflower and greens has become a staple soup in my kitchen.
This recipe for creamy raw coconut ‘candy” utilizes organic coconut cream* which is then lightly sweetened and flavored. The variations on this recipe are almost endless and limited only by your imagination. We have included several of them here, including three citrus flavors, Chai Spice, Vanilla Nut and Chocolate.
This recipe for creamy carrot soup with curry spices straddles both macrobiotic and whole foods cooking; the spices are not typical of Japanese macrobiotics, but possess anti-inflammatory properties that enhance those of carrots. Not your ubiquitous carrot soup, this possesses layers of flavor that complement its healing properties.
This is a brief explanation of the energies and foods of Autumn, and how we can support and strengthen our health and spirits during this time of year.
When I lived in Italy I spent 4 years in the northeastern Veneto region. I learned to cook risotto there. And risotto's success depends in great part on the rice.Arborio –or risotto rice- is a short grain round rice with a very high starch content and an internal “deformity” that makes the core of the rice remain firm when cooked. No other rice mimics this particular toothsome and creamy combination.
This recipe for pumpkin spice energy bars is great for anyone who wants a deeply nourishing high energy snack to carry. They are great for hiking, and make a wonderful mid-afternoon snack for adults and kids alike.
This simple recipe for egg salad with cilantro, celery and red onion is a variation on a classic, traditional egg salad. Cilantro is a great herb to pair with eggs in any form, and the salad is enhanced by the crunch of crisp celery and a touch of finely chopped red onion.
The Earth Element or Yi falls in late summer, and lasts from August 21 until the fall equinox of September 21. It is the shortest season, and is a moment of suspension between the high energies of the Fire Season and the descending energies of autumn, when light inevitably recedes, and life pulls back towards the earth. Earth time is a brief balance between yin and yang, when the harvest is rich and full, plant life is abundant, and the Earth is yielding her fruits with copious bounty.
This hearty recipe for a stew of lentils and fall vegetables is vegan stunner; it has layers of almost meaty flavor and can be served on its own, with steamed grains, or over polenta. Make plenty, as this stew will have people coming back for seconds, and freezes well.
This richly flavored roasted root vegetable soup recipe is strengthening for spleen and pancreas, soothing for the nervous system, and dispels excess mucus from the body. Coriander, bay leaf and thyme add wonderful flavor to round out this lovely fall recipe.
This moist, delicious, gluten and dairy free recipe for banana oat bread is rich with spices, nuts and almond meal for a great breakfast or teatime snack.
Are you ready for a clean start? Feeling like you need a reset after a holiday or in general? You can support your body by gently cleansing your energetic pathways. Blood, digestion, and elimination all need attention, much in the same way we tune up our cars, change the oil, and ensure that all the fluids are adequate. Cleansing protocols can make a huge difference in how we feel, and range from juice fasts to green smoothies to one of the gentler protocols listed below, which include food.
After resisting for years, I decided it was time to make my own recipe for raw, homemade nut milk. I always looked at it as yet another thing on my long to-do list, but I have since changed my mind and branched into experimenting. Almonds, walnuts, cashews, macadamias and hazelnuts have all made their way into my blender.
This full bodied and creamy recipe for spiced chia, coconut and vanilla pudding does double duty as a delicious and healthy, no-guilt, gluten free breakfast pudding or dessert.
This naturally creamy, vegan, macrobiotic cauliflower soup recipe is enhanced with the mild flavor of dill. I have seen the most die-hard cauliflower haters change their minds after eating this soup, and I can never seem to make a big enough pot of it: everyone comes back for seconds.
Pumpkin is loaded with nutrients: alpha and beta-carotene and potassium, magnesium, vitamins C and E. Pumpkin is also rich in fiber and I consider it in the category of a super food. Try cooking with small round sugar pumpkins, boldly ribbed Cinderella pumpkins, calabaza (West Indian pumpkin), Hokkaido squash, Red Kuri, Kabocha, or any other deep orange, dense squash. These can be used interchangeably, with slight variations in flavor, density and texture.
During the summer we love homemade “vitamin waters”. No need for sweeteners or chemicals, just good water and whatever you add into it. These waters are hydrating and delicious, and a wonderful way to wean off bottled drinks towards pure water.
This recipe for vanilla spice cashew milk is thick, creamy and utterly delicious. It's dessert in a glass, but contains plenty of nutrients. Cashews supply vital amino acids, iron, Vitamin K, magnesium, phosphorus manganese, copper and more. Add to that the anti-inflammatory action of cardamom, turmeric and ceylon cinnamon, and this sinfully yummy drink suddenly takes on a whole new face: delicious AND good for you.
This whole foods recipe for quinoa with feta and roasted patty pan squash makes a delicious side dish or can be the base for a vegan meal.
A fabulous vegan pie crust recipe is an elusive creature. If you want a tender, flaky crust, some sort of butter substitute and/or shortening is necessary. This recipe uses Earth Balance sticks and yields enough dough for two crusts.
This easy whole foods recipe for quinoa, corn, and black bean salad is a great way to use up leftover grains, beans, and/or corn. A light, lemony, cumin vinaigrette adds zesty flavor to this high-protein mini-meal. The salad presents a complete amino acid profile and makes a fantastic summer lunch or supper dish.
Okay, so this cacao almond bliss smoothie is as much a dessert as it is a mini-meal. The good news is that if you are going to eat a chocolate almond sweet creation, this is the way to go. It can even be frozen into a sorbet. This is heaven on earth for guilt-free chocolate loving bliss!