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Miso Soup

Consider making this quick and nutritious miso soup, using dulse, to keep you warm on a cold winter's day.

Course Soup
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 1
Author Maryanne Riege, Certified Holistic Health Coach

Ingredients

  • 10 0z filtered water
  • 1 T light colored miso (or to taste)
  • 1/4 c dulse
  • 2 tsp sliced scallions
  • 1 oz cubed organic tofu (optional)

Instructions

  1. Bring water to a boil and remove from heat

  2. Add miso and stir to dissolve

  3. Add remaining ingredients

  4. Enjoy!

The Medicinal Qualities of Dulse

Dulse, also known as sea lettuce, is a sea vegetable that is soft, chewy and reddish brown in color.  It doesn’t really require any preparation.  Just chop and sprinkle on vegetables, grains or legumes for extra flavor.  You can also buy Dulse flakes which require no chopping. The upside is it happens to taste like bacon. Yes, it has a savory, umami, and salty taste that is even more bacon-like if it is smoked

Sea vegetables are often overlooked for their many health benefits.  Dulse has measurable amounts of minerals such as calcium, copper, iodine, magnesium and potassium just to name a few, as well as being high in protein.  The minerals found in sea vegetables closely match the mineral composition of human blood.  Dulse also promotes heart health by helping to lower total cholesterol and LDL cholesterol, and it helps to reduce oxidative stress.  

The Medicinal Qualities of Oats

Oats are a safe substitute for gluten but only if they are organically grown.  They are one of the most heavily sprayed crops second only to soybeans and corn, so in order to prevent hormone and microbiome disruption by eating them choosing organic whole oats or steel cut oats is the most healthy and safest option.

Oats are one of the healthiest grains available.  They are rich in the soluble fiber called beta-glucan and also contain antioxidants called avenanthramides, which increase nitrous oxide in the blood, increasing blood flow and oxygenation to tissues 7.

These lower blood pressure, cholesterol, skin inflammation and constipation.  They also lower blood sugar levels 17, 18.  They improve insulin sensitivity and improve metabolic syndrome.

Some studies suggest that early introduction of oats in children’s diets may be protective for asthma and allergies 32.

Oats are rich in manganese, phosphorus, magnesium, copper, iron, zinc, folate, B1 and B5.

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Organic Homemade Granola*

Ingredients

  • 4 cups rolled oats
  • 1 cup buckwheat groats
  • 1 cup millet
  • 1/3 cup coconut flakes
  • 1/3 cup melted coconut oil
  • ¼ cup molasses
  • 1/8 cup + 1 tablespoon honey or maple syrup
  • ¼ tsp iodized salt
  • 2 tsp cinnamon powder
  • 2 tsp vanilla extract
  • 1/3 cup chopped pecans
  • 1/3 cup almonds
  • ½ cup raisins or dried cranberries

Instructions

  1. Heat oven to 320 degrees
  2. In a large bowl, combine all but the last two ingredients. Mix well using your hands to get all the ingredients incorporated. Line a baking sheet with unbleached parchment paper. Spread the granola mixture ½ inch thick and place in the oven for 30 minutes. Turn the granola over with a large spoon and bake for another 30 min or till slightly browed and fragrant.
  3. While granola is baking, combine 1 tablespoon of maple syrup with the nuts. Bake on a separate cookie sheet for 5 to 7 min. Check to make sure the nuts don’t burn. After baking, chop them to your preferred size.
  4. Once the granola is baked, allow it to cool for 30 min and combine nuts and raisins or dried cranberries.
  5. You may also add sunflower seeds to the finished product.

Recipe Notes

I love this dish on cold mornings mixed with blueberries and non-dairy milk. It’s a comforting breakfast and snack. You can layer it with plain organic yogurt to make a delicious parfait. It is a perfect breakfast for Christmas morning and it is also great for your health when it is organic and homemade.

Green Beans and Fennel

 

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Green Beans and Fennel

Consider this zesty side dish as a part of your Thanksgiving meal as it is easy and

quick to make. This dish provides a healthy amount of fiber, protein and calcium

from the green beans while fennel’s licorice-like flavor is great for digestion.

Servings 8 people
Author Maryanne Riege

Ingredients

  • 1 lb fresh green beans trimmed
  • 1/4 c extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 garlic clove chopped
  • 1 fennel bulb thinly sliced
  • 1/3 c fennel fronds chopped
  • 1/2 c roasted almonds chopped
  • 2 tbsp tarragon chopped
  • Sea Salt
  • Black Pepper

Instructions

  1. Cook green beans in a large pot of salted water until crisp tender, 2 to 3 minutes.
  2. Drain and run under cold water to cool; drain well.
  3. Whisk together extra virgin olive oil, lemon juice and garlic. Season with salt and pepper.
  4. Add green beans, fennel, fennel fronds, almonds and tarragon and toss to combine

Recipe Notes

Nov, 2017 Recipe provided by Maryanne Riege, Certified Holistic Health Coach

Maryanne is available for private and group nutrition/health coaching at The Ommani Center – see her Three Ways to Wellness events and/or call our office to schedule an appointment with her at 262.695.5311.

Medicinal properties of Tarragon and Fennel

Tarragon:

Tarragon has many medicinal benefits.  It is an excellent source of magnesium, iron, zinc and calcium.  It contains antioxidants, vitamins A and C.  It supports cardiovascular health, menstrual health as well as anxiety and insomnia. It aids in digestion as well and is one of the four most common herbs used in French cuisine.

Fennel:

Fennel is a bulb that has a licorice flavor.  It has been used for thousands of years as a natural remedy.  It is used in Greek, Italian, Indian and Middle Eastern dishes.  

It enhances the flavor of foods and has many medicinal properties.  It acts as a digestive as well as an appetite stimulant.  In Asia, the seeds are used for indigestion, reflux and irritable bowel symptoms. It contains manganese, selenium, niacin, zinc, copper, manganese, folate, lutein and Vitamins E and K.

 

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Punjabi Split Pea Curry Soup

Course Soup
Servings 4 servings
Author Ommani Center Administration

Ingredients

  • 1 cup yellow split peas Chana Dal
  • 3 cups of water
  • 2 to matoes chopped
  • 2 to 3 tablespoons of oil
  • 1 inch minced ginger
  • 4 cloves of chopped garlic use at least 10 minutes after chopping
  • 1 medium onion chopped
  • 1 tsp cumin seeds
  • 1 pinch asafetida
  • ¾ tsp turmeric powder
  • ½ tsp garam masala
  • 1 tsp coriander powder
  • 1 tsp fennel powder
  • 1 tsp salt or more to taste
  • 2 tsp dried mango powder available at the Indian Grocery Store
  • 1 tsp dried fenugreek leaves available at the Indian Grocery Store
  • 1/8 cup lemon juice
  • 1/3 bunch chopped cilantro leaves and stems

Instructions

  1. Soak the split peas overnight and pressure cook them for 5 minutes once the pressure begins releasing in your cooker or boil them in water for 40 min or until soft.
  2. In a separate pan, add oil. Once it is heated, add cumin seeds and asafetida. Add garlic, ginger and onion and fry till the onion is soft and translucent. 

    Then add the remainder of the spices above except fenugreek leaves. 

    Mix and heat for 5 to 6 minutes, then add tomatoes. 

    Once tomatoes are heated and most of the fluid is evaporated, add the softened split peas and fenugreek leaves. Allow to fully incorporate and boil for 5 to 6 minutes. Add lemon juice. Garnish with chopped cilantro and serve with rice.

Roman Lentils

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Roman Lentils

Servings 4
Author Rose Kumar M.D.

Ingredients

  • 2 cups of dry red lentils
  • 5 cups water
  • 2 cloves of garlic minced
  • 1 onion finely chopped
  • 2 medium sized carrots chopped into ½ inch pieces
  • 1 tsp cumin dry roasted till fragrant *
  • 1 tsp coriander seed dry roasted till fragrant *
  • Pinch of asafetida
  • 1 tsp salt or 2 tsp of fish sauce
  • 2 bay leaves
  • 3 tablespoons chopped cilantro
  • 1 tsp apple cider vinegar

Instructions

  1. Place all ingredients except cilantro and apple cider vinegar in a saucepan and boil till lentils are soft.
  2. Add salt to taste. The vegan version would just use salt and no fish sauce.
  3. Add apple cider vinegar when lentils are soft.
  4. Garnish with cilantro and serve.

Recipe Notes

*Combine cumin and coriander seeds dry roast on the stove and grind in a mortar/pestle

Roman Lentils

Kumar’s Green Smoothie

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Kumar’s Super Green Smoothie*

Course Breakfast
Servings 1
Author Rose Kumar M.D.

Ingredients

  • 2 cups frozen power greens**
  • ¼ cup lemon juice
  • ½ granny smith apple chopped
  • 2 to 3 cubed and frozen 1 inch pineapple chunks ***
  • 1 tsp maca powder
  • 1 scoop vegan vanilla protein powder
  • 1 and ½ cup water
  • 6 cubes of ice

Instructions

  1. Place all ingredients in a blender on high for 3 to 4 minutes or till ice is blended

Recipe Notes

*Use only organic ingredients ** I typically buy a bag full of prewashed power greens and place it in the freezer for smoothies. ***When organic pineapples are on sale, I buy a few and cut them into chunks and freeze them for smoothies