Chia Seed Pudding with Fruit

 

Chia Seed Pudding with Fruit

Ingredients

  • 1 can full fat unsweetened coconut milk
  • 1/2-1 c water, to desired thickness
  • 1/4 c chia seeds
  • 1 T maple syrup
  • 1/4 t crushed cardamom pods
  • 1 t vanilla extract
  • 1 c mixed frozen fruit, blended

Instructions

  1. Mix all ingredients except for frozen fruit with a whisk and pour into mason jar. Cover with the lid.

  2. Place in refrigerator for 2 hours or over night.

  3. After chilling, spoon into glasses and pour fruit on top. 

Sautéed Kale

 

Ingredients

  • 1 bunch kale
  • 2 cloves chopped garlic
  • 1/2 red onion finely chopped
  • 2 tablespoons olive oil or ghee
  • 1/4 tsp asafoetida
  • 1/2 tsp salt
  • 1/2 tsp amchur or dried mango powder available at any Indian grocery store - optional

Instructions

  1. Let the chopped garlic sit for 10 min to activate its carcinogenic properties. Add olive oil or ghee in a heated frying pan and add onion, garlic, and asafoetida and sauté on medium flame till the onion is translucent. Add kale and salt and stir with a pair of tongs till kale is coated with oil and all the ingredients have been incorporated. Sauté till the kale wilts and turns bright green. Cook for another 5 minutes and turn off heat. Add the dried mango powder, mix into the kale and serve as a side dish with any meal.

Vegan Cheese Sauce

 

Vegan Cheese Sauce

It’s cold weather and for many of us that means comfort food. You don’t have to spoil your good eating habits and intentions just because you’re craving “cheesy” foods. This easy and versatile vegan dry cheese sauce tastes yummy. It’s a perfect way to make comfort food healthy!

Ingredients

  • 3 c raw cashews
  • 2 c nutritional yeast
  • 1/2 c arrowroot powder
  • 3 tbsp garlic powder
  • 3 tbsp onion powder
  • 1 tbsp sea salt optional
  • 1 tbsp ground mustard seed
  • 2 tsp paprika
  • 1 tsp dried parsley
  • 1 tsp dried minced onion
  • 1/2 tsp turmeric
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper optional
  • 1/4 tsp cumin

Instructions

  1. Place cashews in a blender or food processor and process until they resemble a powder.
  2. Add remaining ingredients to the ground cashew powder and give it a few pulses
  3. to combine the spices.
  4. Pour the dry mixture into a glass jar and seal.
  5. Store dry mixture in refrigerator up to a month or freeze.
  6. Mix powder in a 1:2 ratio of powder to water or plant milk.

Recipe Notes

Mix prepared sauce with gluten-free pasta for mac ’n cheese Pour over a baked potato and add steamed broccoli Mix prepared sauce with cubed potato, broccoli, carrot or any veggie you like to make a broccoli cheese soup Use as a cheese dip with tortillas; or pour over a nacho-plate of tortillas, beans; chopped black olives, green/red peppers, tomatoes, onions, and jalapeños Use as a cheese sauce with stuffed bell peppers Use your imagination and substitute with any dish that uses cheese sauce or create something entirely new!

Nutritional Yeast

NUTRITIONAL YEAST

  • Nutritional yeast is a deactivated yeast (Saccharomyces cerevisiae) that is sold in stores in the form of flakes or a yellow powder.
  • It is a significant source of B-complex vitamins.
  • It contains all nine essential amino acids that humans must get from food.
  • One tablespoon contains 2 grams of protein.
  • One tablespoon contains 2-30% of the recommended daily intake of trace minerals such as zinc, selenium, manganese.
  • Exact nutritional values always vary with products, please read labels carefully.

Pumpkin Halwa

 

Pumpkin Halwa

©Rose Kumar 2018

Ingredients

  • 1/8 c ghee
  • 1 can (15oz) pumpkin
  • 1/2 c almond or coconut milk
  • 1/3 c jaggery
  • 1 t cardamon seeds crushed
  • 10-12 each almond, cashews, and pistachios chopped

Instructions

  1. Heat the ghee in a heavy bottom pan. Once the ghee is hot, saute the almonds, cashews and pistachios until they are slightly browned. Remove and keep aside.

  2. Add the pumpkin pulp to the pan you already used. Cook on medium flame for 10-12 minutes, stirring at regular intervals.

  3. Add milk and cook until all of it is absorbed by the pumpkin.

  4. Add sugar and cook for another 10-12 minutes.

  5. Keep stirring at regular intervals through out the process. Finally, add the cardamom powder and fried nuts.

    Serve warm.

Garbanzo Bean Coconut Curry

 

Garbanzo Bean Coconut Curry

©Rose Kumar 2018

Author Rose Kumar M.D.

Ingredients

  • 1 c dried garbanzo beans (Or two cans )
  • 3 then 6 c water
  • 1 T cider vinegar
  • 3 T olive or coconut oil
  • 1 t garlic ginger paste can substitute 3 chopped garlic cloves and 1 inch ginger
  • 1 can stewed tomatoes
  • 1 med onion chopped
  • 1 t turmeric powder
  • 10 curry leaves
  • 1 tsp black mustard seeds
  • 1/2 t cumin seeds
  • 1/2 t garam masala
  • 1 t coriander powder
  • 1 can full fat coconut milk
  • 1 t salt (or to taste)
  • 1 t jaggery or brown sugar
  • 1/2 c cilantro leaves chopped

Instructions

  1. Soak the garbanzo beans in 3 cups of water with cider vinegar overnight. Rinse them in fresh water. Add an additional 6 cups of water and pressure cook for 12 minutes or till garbanzos are soft. (Can substitute 2 cans of beans)

  2. In a dutch oven, heat the oil and add mustard seeds, curry leaves and turmeric powder. When mustard seeds begin to pop, add garlic/ginger paste and chopped onions. Heat till onion is translucent then add the additional ingredients except cilantro leaves.

  3. Simmer 20 minutes. 

  4. Add cilantro leaves and serve with rice.

Italian White Bean Soup

 

Italian White Bean Soup


Ingredients

  • 1 Tbsp extra-virgin Olive Oil
  • 1 clove garlic thinly sliced
  • ¼ C onion chopped
  • 30 oz can cannellini beans white kidney beans; or use cooked, dried beans prepared according to instructions.
  • 1-1/2 C water
  • 1-1/2 Tsp dried sage crushed
  • ½ Tsp dried basil crushed
  • ½ Tsp sea salt
  • ¼ C celery chopped
  • ¼ C carrots chopped
  • ½ C fresh spinach
  • 1/8 Tsp black Pepper

Instructions

  1. Heat oil in large saucepan, saute the onions and garlic for 2-3 minutes.
  2. Add celery, carrots, sage, basil, beans, water, and sea salt.
  3. Cover, bring to a boil and then simmer for 15-20 minutes

  4. Add black pepper and spinach and simmer an additional 2 minutes

  5. (If you wish, you may puree the soup in a blender before adding pepper and spinach.)

5 Minute Quick Steamed Kale

 

5 Minute Quick Steamed Kale

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 1 lb kale
  • 1/2 red onion, chopped
  • 3 T olive oil
  • 2 t lemon juice
  • 1 clove garlic, minced
  • salt and pepper to taste

Instructions

  1. Fill the bottom of a steamer with 2 inches of water.

  2. While steam is building up, cut off the thick stem ends and slice kale leaves into 1/8 inch slices. Slicing kale thinly ensures even cooking and the best flavor.

  3. Let sliced kale sit for 5-10 minutes before steaming.

  4. Let chopped onions and minced garlic sit for about 5 minutes.

  5. When water comes to a full boil, place onions at the bottom of the steamer basket and kale on top of onions.

  6. Cover with a tight fitting lid and steam for 5 minutes for al dente kale.

  7. Transfer to a bowl and toss kale with the remaining ingredients while it is still hot.

Recipe Notes

Another variation for eating steamed kale is to simply add a flavored vinegar.

Fun Facts about Kale

  • Kale can be found year-round in most stores.  
  • Once the leaves have been cut, kale can be stored for up to 5 days in the refrigerator.
  • The best way to cook kale to preserve its nutritional value is steaming for about 5 minutes to soften the fibers for better digestion, or massage it with a little olive oil and lemon juice.  
  • Kale has more nutritional value than spinach and promotes heart health because of its potassium content and cholesterol lowering ability.  
  • When we eat kale, its fiber-related nutrients, together with some of the bile acids in the intestine, combine in such a way that they stay in our intestines and pass out of our body in a bowel movement, rather than being absorbed along with the fat they have emulsified.  
  • Kale helps support detoxification.  It contains sulfur-containing phytonutrients that increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.
  • Kale is an excellent source of calcium, Vitamins A and C, and dietary fiber.
  • Kale is a cruciferous vegetable and a descendant of the wild cabbage plant.
  • Anyone taking blood thinning medication or who has kidney problems should check with their doctor before adding more kale to their diet.

Detox Orientation Meetings – Free

Have you decided or has your doctor recommended that you begin transforming your health with a short-term, detox, diet program?  Does the program require a different way of eating that’s confusing or consists of foods you don’t normally consume? Our Health Coach, Maryanne Riege, can help with that.

Trying to get information about detoxing can be overwhelming and frustrating.  There is so much conflicting information, it’s almost impossible to know what is right and what is not.  

Maryanne is offering free, one-hour informational sessions that will provide guidance and reduce your anxiety.  During the orientation meeting, the confusion about detoxing will be addressed.

The session will address the following:

  • What is a whole food plant based detox?
  • How to detox successfully.
  • How to participate in a guided program, with tips and recipes.

Participation is free, but requires RSVP at least two days before the event

(Minimum participant enrollment required)

INFO SESSION DATES:

September 20, 2018    5:30-6:30PM

October 4, 2018     10:30-11:30AM

October 18, 2018      5:30-6:30PM

November 1, 2018 .    10:30-11:30AM

November 15, 2018     5:30-6:30PM

December 6, 2018 .    10:30-11:30AM

 

Get ready for a program that will lead to the health and wellness you desire!

 

To enroll – call our office at 262.695.5311

Plant Based Dinner – September 27

What is a whole food plant-based diet?  It’s a diet based on foods derived from plants, including vegetables, whole grains, legumes and fruits, but with few or no animal products.  Plant-based diets help prevent chronic disease like diabetes, heart disease, cancer, and improve skin and gut health. Do you want to experience and learn more about how to thrive on a plant-strong diet?  Then this is the opportunity for you. You will be served a delicious and nutritious plant-based meal that will leave you with a feeling of happiness and satiety.

 

When:  Thursday, September 27

Where:  The Ommani Center for Integrative Medicine

Time:  5:30-7:30pm

Cost:  $20/person fee collected at the door

 

RSVP Deadline:   262-695-5311 or via email: ommani@ommanicenter.com by Tuesday, Sept 25