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!!

September Newsletter Recipe: Herbed Quinoa

Sara's pick this month comes from Food Network!!

Quinoa is great for protein and is a wonderful substitution for rice even though it is actually a seed and not a grain.

Ingredients
For the quinoa:

§2 ¾  cups low-sodium chicken stock

§¼  cup fresh lemon juice

§1 ½  cups uncooked quinoa

For the dressing:

•¼ cup extra-virgin olive oil

•¼ cup fresh lemon juice

•¾ cup chopped fresh basil leaves

•¼ cup chopped fresh parsley leaves

•1 Tbsp. chopped fresh thyme leaves

•2 Tbsp. lemon zest

•Kosher salt & freshly ground black pepper

Preparation:

1)For the quinoa: In a medium saucepan, add chicken stock, lemon juice & quinoa. Bring to a boil over med-high heat. Reduce heat to a simmer, cover pan & cook until all liquid is absorbed (about 12 - 15 min.).

2)For the dressing: In a small bowl, mix together olive oil, lemon juice, basil, parsley, thyme, & lemon zest. Season with salt and pepper, to taste.

3)Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, & serve.

ENJOY!!

Sargent WB's Black Bean Soup

A patient brought me in some of his homemade black bean soup this week. It was very tasty (I only thought it could have used a little salt....GASP... the dietitian uses salt!) so I wanted to pass it along to everyone! They make a big pot of it so that it can be frozen and thawed as necessary over a few weeks.

Beans:
1 pound dried black beans - place in 4 quarts hot water with 2 tablespoons of koster salt, then boil for 2 minutes, let beans soak for 8-24hours

Veggies:
2 tablespoons olive oil
1 large onion, diced
1 red bell pepper, diced
4 cloves garlic, minced
1/2 teaspoon kosher salt

Seasoning:
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon dried cumin (I think you could use up to 1 tablespoon if you prefer that flavor)
1 teaspoon dried oregano
1/8 teaspoon cayenne pepper
32oz vegetable broth + 1 cup water
2 limes, cut into wedges

1. Once you have soaked the beans, drain and rinse them, set aside.
2. In the pressure cooker on medium heat, heat 2 tablespoons of olive oil an add the ingredients under the 'veggie' and 'seasoning' sections. Saute for about 5 minutes until the veggies are soft.
3. Add beans and broth to the pressure cooker and stir to combine. Bring the cooker up to high on 'manual' and cook for 15 minutes.
4. Turn off heat and let the pressure come down naturally about 15 minutes more.
5. If you want a thicker soup, you can use a hand blender (immersion/stick blender) right in the pot to  do so or you can blend up half of the soup (2 cups a time) in the regular blender and then mix back in until you have the desired thickness.
5. Service with lime wedges to sprinkle juice over soup.

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!!!!

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!