VIDEO: Zoodles with Creamy (Vegan) 'Alfredo'

This is a great recipe for anyone looking for a plant based menu item that is high in protein. Also safe/appropriate for bariatric patients on the soft solid stage. You won't miss the cream and cheese!! ENJOY!

 

It's cucumber season, and man oh man do I have cucumbers!! We've never had such a large harvest, in more ways then one! The cucumbers themselves got away from us and are much to big to be delicious raw, BUT, they make great pickles! 40 jars later, I have pickles for days ...or months and still have a mountain of cucumbers to go. The limiting step in the process is the jars. I can't find glass jars fast enough.While I'm taking a break from pickling, I thought I would share the recipe for these refrigerator pickles with you. No need to boil the jars to seal the lids, just mix up everything, put it in the jars and store in the refrigerator. Because they are pickled they will be good for years as long as they stay cold. And don't forget, pickled and fermented foods are great for GI health ;)

For one jar (12-16oz)
1/2 cup white vinegar
1/2 cup water
2 cloves garlic, minced
1/2 tsp ground turmeric
1/2 tsp whole mustard seeds
1/2 tsp whole black peppercorns
1.5 tsp kosher or sea salt
2 sprigs dill
1 large cucumber, sliced into chips (you can also do spears but you won't fit as much into the jar)

1. Combine all the ingredients except for the cucumber and dill in a sauce pan and bring to a boil. Once the brine boils turn heat off and let come back to room temperature. 
2. Meanwhile, slice up cucumber and place cucumber and dill sprigs in the jar.
3. When the brine has cooled, pour over cucumbers. Cover all the vegetables. If you don't have enough liquid, top off with a little more vinegar. 
4. Close lid and place in refrigerator. Let pickles sit in brine for 72 hours before taste testing. 
ENJOY!!

Black Bean Pumpkin Soup

A patient sent over this favorite recipe of hers from allrecipes.com. She said it delicious out of the pot and freezes really well too! She likes to use chicken broth which will add more flavor, for a vegan variation use vegetable or mushroom broth.

Ingredients
1/4 cup olive oil
1 cup chopped red onion
2 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon kosher salt
1 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1 pinch ground allspice
4 cups vegetable, mushroom or chicken broth, divided
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can diced tomatoes
1 (16 ounce) can pumpkin puree
3 tablespoons balsamic vinegar, or more to taste

Directions
1. Combine olive oil, red onion, garlic, cumin, salt, cinnamon, black pepper, and allspice in a large pot over medium-low heat; cook and stir until onion and garlic are browned, about 5 minutes.
2. Combine 2 cups vegetable broth, black beans, and tomatoes in a blender; puree until smooth.
3. Pour remaining 2 cups vegetable broth, pureed black bean mixture, and pumpkin puree into the pot. Simmer soup, uncovered, until thick, 40 to 45 minutes. Stir in balsamic vinegar before serving.

ENJOY!!

What are Healthy Fats?

Blog entry for Lifespan's Spring Newsletter. All Lifespan blog entries on a variety of health topics can be found here: https://www.lifespan.org/news-events/lifespan-blog/what-are-healthy-fats

February 27, 2018

What are Healthy Fats?

Kimberly Maloomian, RD, LDN

Category: 

NutritionWeight LossCardiology and Cardiac SurgeryHealth Tips

Over the years, oils and fats have gotten a bad rap. Even today, the perception that “fats make people fat” still persists.
Before we tackle this myth, we must first explain the difference between foods that are “fatty” versus “high-fat.” Fatty foods are man-made items, such as highly processed oils or packaged foods and deep-fried items. By contrast, high-fat foods are those that naturally contain large amounts of fat per serving – more than five grams of fat in a serving.
There are also two kinds of high-fat foods: those that are high in saturated fats and those with unsaturated fats. Typically, animal proteins like red meat and pork are higher in saturated fats.
But did you know that the fat profile of meat is purely a result of the animal’s diet? Imagine that you have two types of farm-raised animals: one is given fatty feeds in areas called “feed lots” while the other is “free range” and eats only grasses. The fatty feeds contain processed oils high in saturated fats, which then causes the meat to contain high amounts of saturated fats. On the other hand, grasses have an omega (unsaturated) fat profile. Animals raised in pasture who never see a feed lot will have an “omega fat profile” instead of a “saturated fat profile.”
The same is true of farm-raised versus wild-caught fish. Farm-raised fish have a higher saturated fat profile due to their fatty diet, whereas wild-caught fish have an omega fat profile from eating krill, plankton, and sea grasses. Even in the animal kingdom, the type of fat consumed matters when it comes to health!

The skinny on fat

Fat is a necessary part of our diets and is required for many functions in your body. In fact, fat is needed to absorb and store key vitamins. Vitamins A, D, E, and K all require dietary intake of fat for proper absorption and storage.
Many who strive for a fat-free lifestyle may face issues because their bodies could not get the needed vitamins. This can result in poor eye sight, bone density issues, problems with the nervous system, poor skin health, and bleeding risks.

What is a “good fat?”

How do you know which fats are saturated or unsaturated? The easiest way to find out is to leave it out on the counter. If the item is still solid at room temperature, it is a saturated fat. Butter and coconut oil are two examples. But if the item is a liquid, it is an unsaturated fat.
Let us look at some healthy fat choices for your diet. These will help to keep your body running smoothly.

• Olive oil: This popular oil is probably the most commonly known “good” fat source, and is readily available. There are two popular kinds of olive oil: the green one, which is Extra Virgin Olive Oil (EVOO), and the yellow one, which is just olive oil. EVOO is made from the first pressing of the fruit and has the most flavor. However, this version should only be added after the food is cooked. Because EVOO burns easily, it is not recommended to heat it. That is why it is commonly used for salad dressing. Yellow olive oil is a better choice for cooking as it has a higher smoke point, which means it will not burn as fast.
• Avocado oil: Many people eat avocados, but few are aware that you can buy avocado oil. It is another great addition to salads or can be drizzled over roasted vegetables or grilled chicken breasts. Like EVOO, you should not heat avocado oil as it can burn. If you prefer avocados themselves, they are an abundant source of healthy unsaturated fats. Add them to salads, tacos, chicken, swordfish, or steaks. Or try the new trend: avocado toast! Prepare with a squeeze of lemon and a sprinkle of sea salt on a slice of hearty-multigrain toast.
• Flax seed oil: Many people are less aware of this oil. Flax seeds are very common toppers for breakfast cereals or in breads, but because it has a strong flavor, their oil can be just as useful. Avoid heating flax seed oil. In fact, it should be kept in the refrigerator as it goes rancid easily with temperature fluctuations. You can add it to oatmeal, cream of wheat, or muesli in the morning or drizzle it on toast with honey and peanut butter. Men should be cautious of flax intake, though, as some studies have shown that it can be harmful for prostate health.
• Walnut oil: This is another great oil for salads or breakfast cereals. Like some other oils, walnut oil cannot be heated, but its flavor is best when added just prior to eating. Compared to other oils such as avocado, almond or sesame, this oil tastes truest to its source -- walnuts.
• Sesame oil: This is a reliable, healthy oil for cooking. You only need a little to get a lot of flavor and you can heat it unlike most of the other oils listed. As an added bonus, sesame seeds have the highest content of calcium per serving than any other food. Even though you can heat sesame, you should store it in the refrigerator to ensure freshness.
• Fish oil: Most people avoid using fish oil for cooking because of the excessive flavor. But the health benefits of fish oil have long been known. Cod liver oil was the first marketed fish oil product for health and, while it might have been miserable to swallow, it did keep people quite healthy. Now, fish oil supplements are available to help maintain heart health and immune system function.
• Nuts: Go nuts for these little powerhouses! A handful of almonds or chopped walnuts as a snack, on top of a salad, or in yogurt give you the healthy fats your body needs and extra flavor for your meal.

Go ahead, add these healthier oils to your list. For more tips on heart-healthy eating, visit our website.

Part II from the 10/24/17 Support Group with Sara Stiles, RD, LDN. This recipe was also taste tested at group. The turmeric-date balls can be used as part of a breakfast, snack or dessert! You could add a little ground cinnamon (I prefer Saigon Cinnamon) for extra anti-inflammatory help and for a little extra flavor.

Anti-Inflammatory Turmeric Date Balls

Adapted from www.Spinach4Breakfast.com

Makes about 8-10 balls

 

Ingredients and Equipment Needed:

§  1/3 cup walnuts

§  1/2 cup rolled/old fashioned oats

§  1 Tbsp. ground turmeric (plus extra for rolling)

§  1 cup soft pitted dates

§  Stevia to taste

§  1-2 pinches of black pepper

§  High speed blender

Instructions:

1)      In a high speed blender, add the walnuts, oats, turmeric, stevia and black pepper and blend until thoroughly broken down.

2)      Add in the dates and blend for about 5-10 seconds.  It is acceptable to see tiny chunks of the dates in the mixture.

3)      Shape and roll desired amount of the mixture into balls and roll each ball into more turmeric to evenly coat.

4)      Store in air tight container (preferably in the refrigerator).  May also be stored in the freezer as well.

Spotlight on Turmeric:

§  Contains the active compound curcumin which numerous studies have showcased it’s power in reducing inflammation. Many studies are now investigating curcumin’s effects as a potential treatment for Alzheimer’s disease.

§  Turmeric use has been associated with increased wound healing as well as helping to control psoriasis flare-ups.

§  Studies has shown the effectiveness of turmeric’s curcumin on arthritis management (including rheumatoid arthritis).

§  More natural sources for pain relief as opposed to NSAIDs or acetaminophen. 

Mango-Matcha Green Tea Smoothie

If you missed support group with Sara Stiles, RD, LDN on 10/24/17, don't fear we have the recipe and handout right here for you!! You might have missed the taste test but you can try it at home for yourself.

Mango Matcha Green Smoothie

from www.MyLifeCookbook.com   

Serves 1

Ingredients & Equipment Needed:

§  ½ avocado

§  ½ teaspoon matcha green tea powder

§  ½ cup mango (can be frozen mango chunks)

§  2 handfuls of baby spinach (or other leafy green of preference)

§  1 cup unsweetened almond milk

§  Stevia (natural calorie free sweetener) to taste

§  High speed blender

Instructions:

1)      Add all the ingredients except the avocado to a high speed blender and blend thoroughly for about 1-2 minutes.

2)      Then add the avocado and blend until creamy and smooth.   Feel free to add additional almond milk or water in small amounts if mixture is too thick.

Spotlight on Match Green Tea:

§  Rich in catechins, a type of antioxidant that can help with the body’s detoxification system as well as defend against cancer.  It is reported that one cups of matcha green tea contains as much antioxidants as 10 cups of regular

green tea.

§  Contains L-theanine, a type of non-essential amino acid found mostly in teas.  L-theanine has been shown to increased levels of dopamine and GABA in the brain which can help promote a sense of calm and even improve anxiety. 

CBS September Newsletter Recipe: Sara's Golden Milk

Spices have long been known to have medicinal properties. Turmeric in particular when combined with black pepper is a known anti-inflammatory, cinnamon is good for reducing reflux, and ginger helps to settle the stomach!

Ingredients& Materials Needed:

§Small container with lid

      (to store leftover spice mix in)

§Small sauce pan & small wire whisk

§Small strainer

§1 tsp. ground turmeric

§1 tsp. ground cinnamon

§1/8 – 1/4 tsp. ground black pepper

§1/4 tsp. ground ginger

§1/4  tsp. ground cloves

§1/4  tsp. ground allspice

§8 oz. unsweetened almond milk or other fat free milk/unsweetened milk of choice

§Pure vanilla extract to taste (optional)

§Stevia or monk fruit natural calorie-free sweetener to taste (optional)

Instruction:

1)Add all the spices to your small container and mix well. 

2)Heat the 8 oz. of almond milk in the small sauce pan over medium heat until you see steam rising from the pan. 

3)Once steam is rising from the pan, add in 1 teaspoon of the turmeric spice mixture along with the pure vanilla extract to taste. Continue to stir this golden milk frequently using the wire whisk for about 2 minutes.

4)Pour the golden milk through the strainer into a mug and feel free to add any stevia or monk fruit sweetener to taste.  Store the remaining spice mixture in your small sealed container away from heat and light.  Enjoy the anti-inflammatory benefits of this golden milk.

ENJOY!!

Perfect Hard Boiled Eggs

It can be tricky to know how long to cook your eggs for when hard-boiling them since you can't see the inside. You want the yolk and white to be solid but there should be no discoloring between the yolk and white (that green/black color). If there is discoloring you over-cooked the eggs (you can still eat them - but I know you want to master this so they look pretty!!) This method always works great for me.

1. Use a small sauce pot (I like one that is ~ 3 cups)
2. Place large eggs in pot and cover with water (doesn't need to be hot water)
3. Put on small burner of stove, turn heat to high, set timer for 14-15 minutes
4. When timer goes off, pour out water boiling water and run cold water over eggs for about 20-30 seconds to shock them.
5. Crack eggs on counter top, and gently peel off shell. You will notice that if you can peel the shell with the membrane attached on the inside, then the shell comes off almost all in one piece, if the membrane is not attached to the shell then you end up with a whole bunch of shell fragments which makes peeling more annoying.

ENJOY!!!

Five Ways to Make the Most of the Farmer's Market

From: Living - A Lifespan Blog (full article found here: Five Ways to Make the Most of the Farmer's Market )

Farmers markets have become one of hottest trends in American culture. It’s all thanks to dedicated farmers, our ever-growing search for healthy foods, and desire to keep the planet healthy.

These local markets are popping up everywhere, and lucky for us, New England is no exception. For the 2017 season, there are 40 different farmers markets across Rhode Island alone, most of which will accept WIC and EBT benefits as well as cold, hard cash.

Many might see the farmers market as just another venue to purchase food, but as these five ways highlight, they’ve become so much more than that!

1 - Meet thy neighbors.

While the concept of neighbors and community may have changed over the years, these farmers markets have become hot spots for meeting people and building personal relationships between neighbors, residents, and merchants. Farmer’s markets can foster comradery and a sense of community pride. They’re also helping people feel safer and boosting small, local businesses.

2 – Get active.

Many farmers markets also host weekly activities or events. These might include free painting and cooking lessons, classes on growing vegetables from seeds, massages, or even competitive games for children. They’re designed for people of all ages to come, engage with one another, learn, enjoy themselves, and hang out. It’s a great way for families to spend a weekend day outside enjoying the summer and being active.

3 - Buy food, of Course!

The initial intent of farmers market was to allow local growers to sell their healthy, locally grown, fresh food to the community. The most common items are produce like fruits and vegetables. But there’s also cheese, eggs, jams, nuts, honey, milk, and even fish and meats. It’s an opportunity to stock up on things like greens, carrots, potatoes, tomatoes, and other staples. It’s also a fun opportunity to buy and try something you may have never heard of or seen. Kohlrabi, anyone?

It’s a myth that food at farmers markets is more expensive than brick and mortar stores. In fact, the prices are competitive with organic produce purchased elsewhere. The appeal is that you’re purchasing seasonal food grown near your house. While you might not realize it, your body has a genetic rhythm that’s designed for you to eat what’s available at certain times of year. Your local farmers market is helping you do what your body wants. Give your body the nutrients it craves!

4 - Get the kids involved.

Any time you can involve your children in food purchasing decisions, the greater the likelihood that they’ll be willing to try it when it’s on the table. The farmers market is a great place for that. It’s far less structured than the grocery store, allowing kids to run around freely, and people to bring their pets. Farmers also love answering questions about what they’ve brought.

Bring your children with you. Ask for their help in selecting the staples for your family’s meals. Allow them to pick one item they’ve never seen before to try each week. Don’t be scared if the item picked is one you have never seen either. Just ask the farmer. He or she will know what to do with it and will likely ask how it turned out when you return!

5 – Educate yourself.

When it comes to nutrition information, we can’t learn enough. Farmers markets can provide insight into what you’re really putting into your body. Strike up a conversation with a beef merchant and ask them about how their beef is raised compared to commercial beef. Learn why grass-fed and finished beef has a better omega fatty acid profile than farm-raised salmon. Ask a fish vendor about fish farming versus overfishing of open water, and the impacts it can have for both the consumer and the ecosystem. Each will usually be happy to answer. The education you’ll gain is invaluable and free!

Farmers markets have an impact on our lives far beyond what we see on the plate in front of us. Healthy food nourishes our bodies and minds. Healthy bodies are able bodies, productive in the workforce and the economy. When a community’s economy is strong, the quality of life is better. It all starts with what we put into our bodies, which comes from the community members who grow it.

For more information on farmers markets in your region, visit FarmFreshRI.org.

My Turn on the LifeSpan Health Blog

What's the Real Value of 'Cheat Days'

https://www.lifespan.org/news-events/lifespan-blog/what%E2%80%99s-real-value-%E2%80%98cheat-days%E2%80%99 

Buyer Beware - Ingredients' Flaws

I was excited to see KIND bars in the Delta airplane snack basket on a flight from BOS->DTW the other day. I grabbed one, and to pass the time started to read the label and ingredients. The front of the package boasts '5 SUPER GRAINS - Oats, Millet, Quinoa, Amaranth, Buckwheat' which seems very appealing from a nutrition standpoint. However, when I flipped the package over and noticed there were 4 different types of added sugars - Tapioca syrup, cane syrup, honey, and brown rice syrup, I realized this was just another candy bar disguised as 'good for you'. Buyer ALWAYS beware - the ingredients are the most important part of a label *ALWAYS* check them first before making a purchase!!!

CBS February Newsletter Recipe: Blueberry & Hemp Green Smoothie

Sara's recipe pick this month for the newsletter is a smoothie/protein drink. Don't be afraid to change out the fruit for a different flavored beverage! Recipe is from Lindsey Bomgren

This refreshing smoothie is completely plant-based &  features alkalizing & inflammation fighting ingredients.  If also features the super food hemp seeds.  Hemp seeds provide a good source of iron, an excellent source of magnesium & zinc and provide nearly 12 grams of protein (per 3 Tbsp. serving).  Hemp seeds are easy to incorporate into your diet and make for a  great plant-based protein alternative.    

Serves: 1

Ingredients/Materials Needed

•High speed blender

•¼ cup blueberries

      (Tip:  Try Wyman’s frozen wild blueberries!)

•½ cup spinach

•½ cup kale or 1 large kale leaf, de-stemmed & chopped

•6-8 walnuts

•½ golden pear

•1 tsp hulled (shelled) hemp seeds

§1 cup unsweetened vanilla almond milk

§optional: 1 inch chunk fresh ginger (peeled)

Instructions

1)Blend all ingredients together in a high speed blender until smooth. You can also add a couple ice cubes as desired.  Feel free to sprinkle some additional hemp seeds on top before serving.  

CBS July Newsletter Recipe: Roasted Beet Salad

Sara adapted this month's recipe from Cooking Channel TV

Alternatively to roasting the beets, you could steam them (cut off each end and then quarter them so they cook faster) - it will take about 15-20 minutes. Then put them pyrex dish, top with approx 1/2 cup balsamic vinegar and let sit covered in the fridge until ready to use. Then you just have to drizzle olive oil over the salad once you assemble it or you can make the whole dressing!

Ingredients:
•2 large golden beets
•2 large red beets
•4 Tbsp. red wine vinegar
•½ cup extra virgin olive oil
•2 tsp fresh thyme leaves
•2 Tbsp. fresh lemon juice
•2 shallots, finely diced
•4 cups arugula
•4 oz. soft mild goat cheese
•Freshly ground pepper and salt to taste

Directions:
1.) Pre-heat oven to 425 °F. Separately wrap the beets tightly in double layers of foil with the vinegar, 2 Tbsp. olive oil & thyme leaves, & season well with salt & pepper. Roast in the middle of the oven until tender for 1 -1 1/2 hours. Unwrap the beets and allow to cool.
2.) To make the vinaigrette, whisk the lemon juice & shallots in a small bowl. Add the remaining olive oil in a steady stream. Season with salt and pepper to taste.
3.) When the beets are cool enough to handle, slip off the skins and discard. Separately cut the golden and red beets into 1/2-inch dice & put in separate bowls. Drizzle with the vinaigrette & season with salt & pepper.
4.) Divide the beets onto 6 salad plates. Toss the arugula with the vinaigrette to coat & gently mound on top of the beets. Crumble the goat cheese on top. Serve immediately.

ENJOY!!

Chili Lime Chickpeas - JWU Ashley's Support Group Recipe

Ashley made these for the post-op support group the other week and they were a hit. We discussed how cooking time has an effect on these puppies and how they are best eaten the day you make them, they will hold overnight but it is a gamble depending how crunchy you like them!

2-15oz cans low sodium chick peas
1 tablespoon olive oil
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
3/4 teaspoon cumin
3/4 teaspoon chili powder
juice from 1/2 a lime
chopped cilantro (optional)

1. Heat oven to 400 degrees.
2. Rinse chick peas and pat dry with paper towels, transfer to bowl.
3. Pour olive oil over chickpeas and toss to coat.
4. Add all the spices and salt to chickpeas, toss again.
5. Place evenly on a baking sheet and bake 45-60 minutes shaking the baking sheet every 15 minutes to help turn the chick peas and evenly cook them.
6. When done, remove from oven, let cool 5-10 minutes on the baking sheet then transfer to bowl. Squeeze lime juice over the top and add cilantro if desired, toss to coat.

ENJOY!!!!

Healthy Foods on a Budget diagram

Hopefully this diagram I found in a journal that came to my house will help to end the endless discussions in my office over the "high cost" of healthy foods. Most bariatric patients shouldn't be eating more then 1/2-1 cup food at a time - which would cost you roughly $0.45!!!

Spice Blends - West Indian Blend, Rib Blend

 West Indian Blend - great on Shrimp -  Salmon - Seabass - Chicken - Sweet potato wedges - Lamb burgers (mixed in with meat)

3 TB Curry Powder
2 TB Ground Cumin
2 TB Ground Allspice
3 TB Paprika
2 TB Ground Ginger
1 TB Cayenne Pepper (optional - I do not use it)
1 TB Ground Turmeric
2 TB Kosher Salt
2 TB Ground Black Pepper
*mix all together in a clean jar and shake up! Makes about 1 cup


Rib Blend - great on Steaks - Ribs - Beef Roasts -  Beef/Turkey burgers - On Tofu as the 'taco' seasoning if making Tofu tacos

6 TB Paprika
4 tsp Garlic Powder
4 tsp Kosher Salt
4 tsp Ground Black Pepper
2 tsp Cayenne Pepper (optional - I do not use it)
2 tsp Dried Oregano
2 tsp Dry Mustard
1 tsp Chili Powder (optional)
*mix all together in a clean jar and shake up! Makes about 3/4 cup

ENJOY!

Dressings: Blueberry-Pomegranate or Orange-Peanut

In case you missed support group this morning, here are the recipes we demonstrated. They are both from Dr. Fuhrman's Eat to Live. High in healthy fats, dairy free, vegan, and even with some protein in them, these sauces/dressings were a hit! A good blender/food processor will be a must, because all you do is dump the ingredients in there and blend until smooth! Each recipe makes 4 servings –> 4 grams protein+ folate, iron, calcium, fiber, beta-carotene

Use on vegetables, salmon, scallops, shrimp, chicken or try mixing in plain greek yogurt for a vegetable/fruit dip!

Blueberry-Pomegranate:

2 cups blueberries (frozen or fresh are fine)
½ pomegranate juice
¼ cup raw cashews
¼ cup raw sunflower seeds
4 tablespoons vinegar

Orange-Peanut:

2 oranges, peeled and seeded

¼ cup rice vinegar

1/8 cup natural peanut butter or ¼ cup unsalted peanuts

1/8 cup cashew butter or ¼ cup raw cashews

1 teaspoon low sodium soy sauce

¼ inch piece fresh ginger, peeled 

¼ clove garlic

CBS Newsletter Recipe of the Month - Green Goddess Hummus

Sara's recipe pick for the CBS Newsletter this month comes from CookieandKale. I am not a fan of 'adulterating' my hummus, only classic 'the way my grandmother would have made it in the old country will do' for this girl, but I realized that some people want a different flavor, so give this one a try. A good food processor is a must for any kitchen and it will make preparing this dish a lot smoother if you have one!

**My Kimba's Kitchen Suggestions:
1 - skip the water and use extra lemon juice it will really help to 'brighten' the flavor
2 - when serving add a light dusting (1-2 shakes) of paprika (I prefer Hungarian as it has a slightly smokier and sweeter flavor), the red will really pop under the herb garnish!
3 - there can never be to much garlic don't be afraid to add an extra clove (or two!!)
4 - personal preference to add fresh cracked black pepper as well as salt
5 - tahini is also known as 'taheen' and can be spelled both ways depending on country of origin - I use the brand in the photo, you will have to stir it to combine and oil and paste (this is a small chore)

Yield: About 1 ¾ cup

Ingredients:
•¼ cup tahini (sesame seed paste)
•¼ cup fresh lemon juice (about 1 large lemon's worth)
•2 Tbsp. olive oil, plus more for serving
•½ cup roughly chopped, loosely packed fresh parsley
•¼ cup roughly chopped, loosely packed fresh tarragon
•2 to 3 Tbsp. roughly chopped fresh chives
•1 large garlic clove, roughly chopped
•½ tsp. salt or more to taste
•One (15-ounce) can of chickpeas (a.k.a. garbanzo beans), drained & rinsed
•1 to 2 Tbsp. water, optional
•Garnish with extra olive oil and a sprinkling of chopped fresh herbs

Directions:
1.) Whip the tahini & lemon juice together until ultra smooth and creamy. Combine the tahini and lemon juice in bowl of smaller food processor or high-powered blender. Process for about 1½ min., pausing to scrape down sides of bowl as needed.
2.) Add the olive oil, parsley, tarragon, chives, garlic & salt to the whipped tahini & lemon juice mixture. Process for about 1 min., pausing to scrape down sides of bowl as needed.
3.) Add half of the chickpeas to food processor and process for 1 min.. Scrape down the bowl, then add remaining chickpeas and process until the hummus is thick & smooth (about 1 to 2 min. more).
4.) If your hummus is too thick or hasn't yet blended until creamy, run the food processor while drizzling in 1-2 Tbsp. water until it reaches desired consistency.
5.) Scrape the hummus into a small serving bowl. Drizzle about a tablespoon of olive oil on top and sprinkle with additional chopped herbs.
6.) Store hummus in an airtight container and refrigerate for up to one week.

ENJOY!!!

Spinach and Sweet Pea Soup

This is a recipe my husband has come up with. It has evolved over the last year, from one he found by Dr. Joel Fuhrman into this, based on the vegetables Ted prefers more and ingredients that are easier to find. It is bright green in color when served, and that color doesn't fade even with refrigeration and reheating. We hope you enjoy!!

10oz container Baby Spinach (fresh)

12.6oz bag Baby Broccoli Florets (we used frozen ones)

14.4oz bag Baby Sweet Peas (frozen)

1-15.5oz can Chick Peas, strained and rinsed

1-15.5oz can Butter Beans, strained and rinsed

1-2 cups unsweetened almond milk

6oz fresh soybeans, shelled (the ones from the produce section at the grocery store)

2-3 mushrooms, thinly sliced

fresh parsley, chopped

Parmesan cheese (optional)

1. Bring a pot of water to a boil. Add spinach, broccoli, peas and beans to water and par-blanch (cook for about 2-3 minutes until tender/al dente in texture).

2. Strain

3. Put ingredients in blender (depending on the size of your blender you may need to puree in batches - alternatively if you have a hand/immersion blender you can blend the ingredients in the pot), add 1 cup almond milk. As mixture purees, if you would like it thinner, add more almond milk. Once soup is fully pureed, returned to pot and put on medium heat. Stir often so soup doesn't burn on the bottom. 

4. When soup is hot, add soybeans and cook an additional 5 minutes. 

5. Ladle soup into bowls, top with mushroom slices, parsley and cheese if desired. Season with salt and pepper if needed. 

ENJOY!!

**please note - this makes approx 4 pints of soup (~8 cups), you will have plenty to freeze or package for work lunches. The whole batch of soup has approximately 50 grams of protein, that is 6 grams of protein/cup of soup. Adding cheese would increase the protein, or use of cow's milk instead of almond milk would also increase protein content

Butternut Squash and Lentil Soup with Kale

Let's call this recipe a 'sibling' to the lentil and leek stew with beet greens. All the same cooking methods and principles, just changed up some of the ingredients.

2 tablespoons olive oil
2 cups sliced onion
3 large cloves garlic
1 cup diced green pepper
1 diced red jalapeno, seeds removed (if you want more heat keep seeds and add to soup), if you can't find a red jalapeno a green one will work just fine
1 diced tomato
1 pound, brown lentils
1 medium butternut squash diced (about 3-4 cups)
2 teaspoons West Indian spice blend
3 cups broth (chicken or vegetable)
4 springs fresh rosemary, stems removed
1 bunch fresh parsley, stems removed

2 cups fresh kale, broken up
salt and pepper

1. Saute onions and garlic in olive oil. Add peppers and cook about 5 minutes more. Season with salt and pepper and West Indian spices. Stir to combine.
2. Add lentils, squash and broth. Bring to boil and reduce to simmer. Cook until lentils are soft. (add water if necessary)
3. Add kale and herbs, stir to combine - cook another 15 minutes to soften kale. Season with more salt and pepper if necessary.

ENJOY!!