Author Archives: drwalker

Broccoli

1 Large bunch of Brocolli

1 Tablespoon extra-virgin olive oil

salt to taste

several cloves of garlic, chopped finely

red pepper flakes to taste (optional)

Squeeze of fresh lemon (optional)

1. Trim the bottoms of the broccoli stalks and discard.  Cut off the main stem of each stalk, peel it to beneath the fibrous layer, and cut flesh into edible chunks.  Separate the head of broccoli into bite-size pieces, and peel a bit of skin from the small stems this makes them more tender.
2. Wash the Broccoli in cold water, drain it and place it in a pot with ¼ cup cold water, olive oil, salt  and garlic.
3. Bring to a boil, cover tightly and let steam until broccoli is bright green and very crunchy-tender, no more than 5 minutes.  Remove with a slotted spoon.

Can use the remaining liquid to cooked pasta for extra vitamins and nutrients!

Recipe Servings:

2-4

Prep Time:

about 20 min

Description:

I love this recipe because it looks and tastes VERY much like a good Italian tomato sauce! I smiled a lot when I first tasted it!

Allergens:

Basil, Brewers yeast, Capsaicin/peppers, Citrus, Corn, Fermented, Fructose, Fruit/vegetable, Garlic, Grape, Lemon, Miscellaneous, Nightshade, Olive, Onion, Parsley, Spices, Sugar, Sulfites, Yeast

Ingredient List:

Instructions:

* saute onions (minced adds a more tomato-ish texture) and garlic in the olive oil until onions are tender

* add parsley, savory and basil (or any combination) salt and sugar (dark brown is best). Stir.

* add the pureed red peppers, lemon juice and red wine and simmer until the sauce thickens

* serve with pasta of your choice and enjoy!

* I really like capers, feta and roasted pumpkin seeds on top!

By:  www.cookingallergyfree.com

Recipe Servings:

serves 4-6

Prep Time:

10 mins

Description:

ngredient List:

Instructions:

1. Throw all ingredients in your blender and puree until smooth and well combined.

2. You might have to stop and scrape the sides of your blender to make sure it is all mixed through.

3. Spoon mixture into martini glasses or serving bowls, and chill in the fridge for a couple of hours to yield the best results. The mixture will thicken slightly and the flavor of the chili will strengthen. However, I have scoffed this after half an hour and been more than satisfied.

4. Like I always say, people take the first bite with their eyes. I like to serve this in gorgeous clear shallow cocktail glasses to elevate this into my “simple but special” file.

5. Serve with fresh raspberries, a dollop of soy cream, and some crushed raw almonds.

The different textures and flavors make this a winner on every level.

**Please note – For those of you with severe wheat, gluten, and dairy allergies – The Green and Black’s cocoa (and a lot of others) is produced in a factory that also works with wheat, milk, hazelnuts, almonds, cashews, pistachios and brazil nuts. It is not in contact with peanuts.

Ingredients

4 sweet potatoes, cut into large French fries

1 tablespoon water

2 teaspoons Italian seasoning

1/2 teaspoon lemon pepper

1 pinch salt and pepper to taste

2 tablespoons grape seed oil

Directions

Preheat the oven to 400 degrees F (200 degrees C).

Place the cut sweet potatoes into a microwave-safe dish with the water. Cook on in the microwave for 5 minutes on full power. Drain off liquid, and toss with Italian seasoning, lemon pepper, salt, pepper, and olive oil. Arrange fries on a baking sheet in a single layer.

Bake for 30 minutes, turning once, or until fries are crispy on the outside.

Yogurt Oatmeal mask for all skin types.

1 tbsp oatmeal, finely ground

1 tbsp live, organic yogurt (skip the flavored stuff)

A few drops of honey

1 tsp of olive oil

Apply mask thickly across face, leave for ten minutes then rinse and apply moisturizer.

Pumpkin mask for all skin types.

 1/2 cup fresh pumpkin pulp

2 tbsp olive oil

2 tsp almond milk (for dry or combo skin)

1 tsp honey (for dry skin)

2 tsp apple cider vinegar or cranberry juice (for oily skin)

Purée the fresh pumpkin pulp into a thick paste. You can use the pumpkin in a can but with no sweetener.  Add the olive oil.   If your skin is dry, stir in a splash of omega-rich almond milk and the honey. For oilier complexions, stir in apple cider vinegar or cranberry juice instead. Mix well. Apply the mask, leaving it on for 15-20 minutes, depending on your skin sensitivity. Rinse with cool water and moisturize as usual.

This is good for sun-damaged skin as well.

From Cooking for Healthy Healing,  by Linda Reetor-Page

4 dozen cookies: Preheat oven to 350°.

Cream together:

• ¼ Cup butter
• ½ Cup Maple syrup
• 2/3 cup almond butter

Add and mix in:

• 1 tsp baking powder
• 1 1/3 cups whole wheat pastry or use gourmet baking mix. 
• Roll into balls.

Drop onto oiled sheets and bake for 12 to 15 minutes until edges brown.

Cool on racks.

This is perfect for leftovers, or a quick busy weeknight meal.

For 4 people: Preheat oven to 350°.

Have ready 2 CUPS COOKED COUSCOUS.

Blanch 1 CUP DICED BROCCOLI PIECES in boiling salted water until color changes to bright green.

Sauté 4 tbsp DICED ONION in 2 tsp OIL until aromatic.

Mix COUSCOUS, BROCCOLI and ONION together in a bowl with:

3 tbsp PARMESAN CHEESE

2 BEATEN EGGS

2 tbsp LIGHT MAYONNAISE

½ tsp SEA SALT

¼ tsp PEPPER

2 tbsp PLAIN YOGURT

• Turn into a lecithin-sprayed casserole. Sprinkle with 1/3 CUP GRATED LOW FAT MOZARRELLA CHEESE and bake for 25 minutes until set.

High in fiber and a great treat for kids of all ages.

For 18 pancakes: Preheat griddle or cast iron skillet until a drop of water skitters across the surface.

Mix together:

1 cup oat bran

1 cup baking soda

2 teaspoons fructose

Add:

1 overripe banana

2 teaspoons vanilla

1 ½ cups plain yogurt

Beat 4 egg whites to soft peaks. Fold into batter, and stir in 2 tablespoons melted butter. Ladle 2-3 pancakes on griddle or skillet, and spread into circles. Cook until bubbles appear on the pancake. Serve with maple syrup or honey.

Ingredients

1 (64 fluid ounce) bottle cranberry juice

4 liters lemon-lime flavored carbonated beverage from Trader Joes

3 oranges, sliced into rounds

Sprinkle with fresh cranberries for color

8 cups crushed ice

4 cups of Raspberry juice or can crush raspberries and add 2 tablespoons of agave syrup.

Mix oil, honey, egg and orange juice. Sift in flour, baking powder and salt. Add orange rind.  Mix until just blended. Add blueberries. Spoon batter into greased muffin tins, about 2/3 full. Bake for approximately 20 minutes or until golden brown.