Savory Granola

Savory granola is something you can use on yogurt for breakfast, sprinkled in salads for lunch or as a delicious snack. With only 2 tablespoons of raw honey this is the perfect granola for anyone trying to cut way back on sugar. With so much flavor packed in from all the nuts, seeds and spices you’ll never want to go back to sweet granola again.

Local spotlight:

For this recipe I used nuts and seeds from G.L. Alfieri Farms (Ripon, CA).

G.L. Alfieri Nuts

Health bennies:

  • Oats – High in fiber and protein.
  • Nuts – Great source of protein and healthy fat.
  • Pumpkin & sunflower seeds – High in important minerals such as phosphorus, magnesium and copper.
  • Sesame seeds – Great source of calcium, magnesium and other important minerals, contain lignans which can have a cholesterol-lowering effect.
  • Coriander, ginger, cardamom – Stimulates digestion, anti-inflammatory.
  • Cayenne – Stimulates digestion & blood circulation, antibacterial, dissolves congestion, helps you absorb nutrients from other foods.

Savory Granola

*Use organic ingredients whenever possible.

Yield – 6 cups

1/2 cup Coconut oil

2 tablespoon Raw honey

4 cups Rolled Oats

1/8 cup Pumpkin seeds

1/8 cup Sunflower seeds

1/4 cup Almonds, raw, chopped

1/4 cup Pistachios, raw, shelled, chopped

1/4 cup Pecans, raw, chopped

1/4 cup Cashews, raw, chopped

1 tablespoon Sea Salt

3/4 teaspoon Black pepper, freshly ground

1/2 teaspoon Coriander, ground

1/2 teaspoon Ginger, ground

1/4 teaspoon Cardamom, ground

1/4 teaspoon Cayenne pepper

2 tablespoons Sesame seeds, raw

Directions:

  • Pre-heat your oven to 300 degrees.
  • In a small pot melt the coconut oil and raw honey together over medium-low heat. About 5 minutes.
  • In a large bowl combine the oats, nuts, pumpkin & sunflower seeds, salt, pepper, all of the spices and the coconut oil-honey mixture. Stir well.
  • Line a sheet pan with parchment paper and spread the granola mixture on to it in an even layer.
  • Bake for  1 hour, or until golden brown, giving the mixture a stir every 10 minutes or so.
  • Let cool completely.
  • Stir in the sesame seeds and store in airtight containers at room temperature.
  • Granola will stay fresh for 3 weeks.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Indian Dahl and Rice

Indian dahl and rice

This is a delicious dish that fires up the digestive system, is great for the immune system and is very cleansing.   Feel free to swap out chard for any other kind of dark leafy green you like and to completely omit the tofu if desired.

Health bennies –

Herbs & spices – Good for the immune system, circulation and digestion. Anti-inflammatory, detoxifying, anti-microbial.

Dahl & brown rice – Complete protein, alkalinizing, good source of calcium, b vitamins, iron, vitamin E, amino acids &  linoleic acid. High in fiber, good for digestion, balances blood sugar.

Indian Dahl & Rice

*Use organic ingredients whenever possible.

Yield – 4 servings

1 cup Brown rice, rinsed well

2 cups Water

1 Tablespoon Coconut oil, cold pressed, unrefined

1 each Carrot, small dice

1/2 each Yellow onion, small dice

2 ribs Celery, small dice

1 clove Garlic, minced

1/2 in. Ginger, minced

2 Bay leaves

1 teaspoon Cardamom, ground

1 teaspoon Turmeric, dried

1 teaspoon Mustard seeds

1 teaspoon Ceylon Cinnamon, ground

1 teaspoon Cumin, ground

1 teaspoon Paprika

1/8 teaspoon Nutmeg, ground

1 cup Mung dahl, rinsed well

1  – 14oz. can Coconut milk, unsweetened

1 – 14oz. can Whole peeled tomatoes, blended into a puree

1 bunch Chard, stems removed & chopped

1 cup firm Tofu, large dice

TT S&P

1/2 each Lemon

Handful fresh mint & cilantro leaves

Directions:

  • Fill a small pot with 2 cups water and bring to a boil, add the rice, stir once, season with a pinch of salt and when it comes back up to a boil, reduce heat to low and cook covered for 45 minutes. Turn off heat let sit covered another 10 minutes. Fluff rice with a fork.
  • While the rice is cooking cook the dahl. In a large pot melt the coconut oil and add the carrot, onion & celery. Cook over medium heat until they start to soften.
  • Add the garlic, ginger, bay leaves and spices. Sauté 2 minutes.
  • Add the mung dahl, coconut milk and tomato puree. Bring to a simmer, cover and cook about 45 minutes or until the dahl is tender.
  • Add the chard to the pot, stir and wilt down.
  • Fold in the diced tofu, season with S&P. and a squeeze of lemon juice.
  • Serve over brown rice and garnish with fresh mint and cilantro.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Amaranth Breakfast Porridge

Amaranth breakfast porridge

Once used regularly by the Aztecs, amaranth grain offers up a powerful protein punch and great start to your day. It is a great option for people with Celiac disease being that it is gluten free. In addition you could also make a savory version with greens, mushrooms, herbs and spices and have it for lunch or dinner.

Health bennies:

  • A complete protein (contains 18 amino acids)
  • High fiber
  • Good source of iron, calcium & magnesium
  • Contains vitamins A, C & B-6

Amaranth Breakfast Porridge

*Use organic ingredients whenever possible.

Yield – 1 serving

1/2 cup Amaranth grain

1 cup Water

Optional garnishes:

  • Ghee
  • Raw honey
  • Sea salt
  • Nuts
  • Seeds
  • Fruit/berries
  • Bee Pollen

Directions:

  • Combine the amaranth and water in a small pot. Bring to a boil, reduce to low heat, cover and cook 15-20 minutes stirring occasionally.
  • When all of the liquid has been absorbed remove from heat and let sit covered 10 more minutes.
  • Serve and garnish as desired.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Kitchari

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Kitchari (sometimes also called khichdi or kichadi) is an Ayurvedic recipe from east India that is often used for cleansing. It literally means the mixture of grain and bean.

Ayurveda is one of my favorite health science studies, one because it stresses that every individual is different and therefore needs to customize their diet to fit their own needs and two because of it’s extensive use of spices used for healing. Spices can heat you up, cool you down, boost your immune system and help you digest food more effectively. Spices, in Ayurveda are chosen for specific dishes based on your dosha.

The ingredients in kitchari actually balance all three dosha types and is often eaten for 1-3 days strait with no other foods (but with plenty of warm water) as a cleanse for the lymph system.

Here is my version.

Kitchari 

**Use organic ingredients whenever possible.

Yield – 6 servings

1/2 cup Brown rice, rinsed

1 cup Mung dal , rinsed

1 Tablespoon Ghee

1 Carrot, small diced

1 Zucchini, small diced

1 Yellow Squash, small diced

1/2 in. Ginger, fresh, peeled and minced

1 bu. Red Chard, washed, stems removed, chopped

TT Sea salt

1/2 teaspoon Coriander, ground

1/2 teaspoon Cumin, ground

1/2 teaspoon Mustard seeds

1/2 teaspoon Turmeric

1/4 teaspoon Black pepper, ground

1/4 bu. Cilantro, chopped

Directions:

– Place rice, mung dal and 4 cups of water in a pot. Bring to a boil, lower to a simmer, cover and cook 45 minutes. Turn off heat, let sit covered 10 more minutes.

– Meanwhile in a separate pot melt the ghee over medium low heat and start cooking the carrots. After a few minutes add the zucchini and squash and a pinch of salt. Cook slowly until all vegetables are tender.

– Add the ginger and all of the spices, cook 1 more minute.

– Add the chard and continue cooking until tender.

– When the rice and mung dal are cooked, fluff them with a fork, strain off any excess water and add them to the pot with the vegetables and spices.

– Add the cilantro and stir to combine.

 

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

White bean and wild rice soup

white bean and rice soup

Fall is here which means it’s time to start making soup again. Being on the cusp of summer/fall as we do here in the bay area in October I have also added some zucchini and yellow squash to this recipe. This is just a strait up satisfyingly good hearty soup. Great for cold nights or if your in San Francisco the best weather of the year….

White bean and wild rice soup

**Use organic ingredients whenever possible.

Yield – 3 quarts

2 Tablespoons Avocado oil (or other good cooking oil)

1 small Yellow onion, diced

2 ribs Celery, diced

1 large Carrot, diced

2 cloves Garlic, minced

1/4 bunch Thyme, chopped

1 Tablespoon Tomato paste

2 quarts Chicken stock

1 cup White beans, soaked in water 4-6 hours & drained

1/2 cup Wild rice

1 each Zucchini, diced

1 each Yellow squash, diced

1/2 bunch Chard, diced

1/4 bunch Parsley, chopped

1 Tablespoon Oregano, chopped

TT chile flakes

TT S&P

1/2 each Lemon

Directions:

  • In a large heavy pot sweat the onion, celery and carrot with avocado oil on medium heat.
  • Add the garlic, thyme, tomato paste and a pinch of black pepper and sauté another few minutes.
  • Add the beans, rice and stock and bring to a boil. Reduce to low heat, cover and cook about 2 hours.
  • Add the squashes and chard, increase the heat to medium, cover the pot and cook another 20 minutes or so until the squash is tender.
  • Turn off the heat add the parsley, oregano and juice from 1/2 a lemon. Season the soup to taste with salt, pepper and chile flakes.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Not your boring 3 bean salad

3 bean salad

I do a lot with beans these days. They are so rich in nutrients and protein that its sort of a no brainer. You can eat them cold, hot, pureed, in salads, in soups, as a side dish, in chili… I’ve even made cakes with them (no s%*t!). Three bean salad is one of my boyfriend’s favorites. Coming from the days his Mom used to open 3 different cans of beans and dump Italian dressing all over them, I have taken that basic idea here and just juiced it up a bit. Most importantly I removed all the sugar (that you get out of bottled Italian dressing) and added some fresh raw vegetables and herbs. Make it ahead of time, store it in the fridge and snack on it all week.

Not your boring 3 bean salad

**Use organic ingredients whenever possible.

Yield – 6-8 servings

1 can Garbanzo beans, drained & rinsed

1 can Black beans, drained & rinsed

1 can Kidney beans, drained & rinsed

1 each Red bell pepper, small diced

2 each Scallions, sliced thin

1/2 bunch Cilantro, chopped

1 each Red beet, peeled, sliced thin & cut into matchsticks (julienned)

1-2 each Carrots, peeled, sliced thin & cut into matchsticks (julienned)

TT S&P

TT Red wine vinegar

TT EVOO (or even better yet flax oil!)

Directions:

  • In a large bowl combine all three beans, bell pepper, scallions and cilantro. Season the mixture with S&P, a splash of red wine vinegar and EVOO. Toss thoroughly.
  • In a separate bowl combine the beets and carrots, season them with S&P, a splash of red wine vinegar and EVOO. Toss thoroughly.
  • To plate, place the bean mixture on a plate or in a bowl and garnish with a handful of beets and carrots.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Roasted beets with seeds, farro and spiced yogurt

roasted beets with farro

This dish takes a little bit of time to make but if you do some prep ahead of time it makes it a lot more manageable. The farro and beets can be cooked and the yogurt sauce can be made the morning of or the day before. Then when it come time to eat all you have to do is dress the ingredients and plate them up!

Health bennies:

Beets – Great source of fiber, vitamin A & C, healthy carbs, and many important minerals.

Whole Grain Farro – High in fiber, contains vitamin B3 and zinc, good source of protein and iron. *Favorite brand – Bob’s Red Mill organic farro Note, buying pearled farro will greatly reduce your cooking time but in the case of pearled farro the bran has been removed therefore removing many of it’s nutritional properties.

Greek Yogurt – High in probiotics which is great for healthy digestion, high in calcium, a good source of essential fatty acids and protein.*Favorite brand – Straus Organic Plain Greek Yogurt

Roasted beets with seeds, farro and spiced yogurt

Yield – 4-6 servings

**Use organic ingredients whenever possible

Farro:

1 cup Farro

2 Tablespoons Extra-virgin olive oil

TT S&P

Beets:

5 each Beets, medium size, washed, greens removed

2 Tablespoons Grapeseed oil

2 Tablespoons Extra-virgin olive oil

TT S&P

1 Tablespoon + 1 teaspoon Apple cider vinegar

1 Tablespoon Parsley, chopped

1 Tablespoon Dill, chopped

Yogurt sauce:

1/2 cup Greek yogurt, plain

1/4 teaspoon Coriander, ground

1/8 teaspoon Cumin, ground

TT S&P

1 clove Garlic, minced

1/2 lemon, juiced

Garnishes:

Chia seeds

Hemp seeds

Sesame seeds

Pea sprouts (or sunflower sprouts), tossed in lemon juice, S&P

Directions:

For the farro:

– Rinse the farro under cold water, place in a pot with a hefty pinch of salt and cover with cold water by 1 inch. Bring to a boil, turn down to a simmer and cook covered about 30 minutes. (Cooking time will vary according to what kind of farro you have, read the package for their suggested cooking time.)

– When the farro is tender, strain off the water, toss with 2 Tablespoons EVOO, season with S&P and lay out on a plate to cool.

For the beets:

– Toss beets in 2 Tablespoons grapeseed oil (or other high heat oil), wrap them tightly in foil and roast in a 350 degree oven for 1 1/2-2 hours until tender. (Cooking time will depend on the size of your beets.)

– Once the beets are cool enough to handle peel off the skin, cut them into quarters and toss them with the EVOO, apple cider vinegar, S&P, parsley and dill.

For the yogurt sauce:

– Whisk together the greek yogurt, coriander, cumin, S&P, garlic and lemon juice from half a lemon.

To Plate:

– Start with a swipe of the yogurt sauce along the bottom of a large platter (or serve the sauce on the side).

– Spoon the farro over the top and then arrange the beets on top of the farro. Garnish with pea shoots and a sprinkling of chia, hemp and sesame seeds.

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.