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Gluten Free

 Lemon-Chia Muffins

This is another versatile and quick recipe that assists you in achieving and maintaining Radiant Health.

Any citrus works and brings the same bone-strengthening power of Lemon. Tangerine, is really delicious. Make mini muffins or use a loaf pan for an even quicker way to get this yummy in your tummy. Don’t forget about “Muffin Top” cookies, too.

Muffin INGREDIENTS

1 Tbls Chia, bloomed in water
1 Tbls Chia, dry
1 cup GF Flour
1/2 cup Rolled Oats
1/2 cup almond Meal or Flour
1 tsps Baking Powder
1 tsp Baking Soda
1/4 tsp Salt
1/3 cup Sugar of your choice plus 1 Tbls extra for top if desired
1/2 cup Applesauce
1/4 cup Grape seed Oil
1/4 cup Milk of your choice
1 Tbls Lemon Zest
2 Tbls Lemon Juice
1/2 Tsp Vanilla
INSTRUCTIONS

Whisk together all dry ingredients. In a separate bowl, whisk all wet ingredients thoroughly. Slowly incorporate the wet int the dry using a rubber scraper. Allow batter to rest five minutes. Scoop batter into the baking vessel of choice. If using muffin papers, remember to spray papers before loading with batter. Bake at 375 degrees until edges are just starting to brown, and a toothpick comes out clean. Cool 10 minutes and remove from pan. Cool completely, on rack.

 Drizzle with citrus glaze.

Lemon Glaze

1/2 cup Organic Powdered Sugar
2 Tbls Lemon Juice
2 Tsps Lemon zest


INSTRUCTIONS

Whisk together and allow to sit five minutes.

Drizzle over muffins, cakes, cookies, and quick breads.

Phyte Bites-Citrus is a perfect food for keeping our hormones balanced. This is a very important step in protecting our bones and keeping them strong and healthy. It is also high in Vitamin C, which helps our bodies produce Collagen: another important ingredient in retaining our bone density.

Chia, literally translates to “Strength,” and provides a number of important micro and macro nutrients.

Amazing food to add to your nutrition program whether you’re an elite athlete or the most dedicated of “Weekend Warriors.” Chia, burns fat, provides endurance, and keeps us feeling youthful.

Grape seed oil is another food that falls into the anti ageing category due to its ability to keep our bones, ligaments, tendons, and arteries hydrated and supple.



Sichuan Fried Rice {Szechuan}

There are two spellings for this southwestern Chinese province. Szechuan, is the old
spelling. Sichuan, is new.
Asia’s longest river, the Yangtze, runs through this region. The word Sichuan means “Four Rivers.” The Giant Panda, also calls Sichuan, home.

The style of cooking, known as “Szechuan,” is especially fiery, oily, and peppery. As always, high, fast heat is the key to the signature seared-in flavor.

“Zhurong,” the Chinese God of Fire, is very similar to “Agni,” the Hindu God of Fire.
This powerful energy is said to stimulate digestion, restore youthful virility, and physical strength. Both chili’s and Sesame oil contain many phytonutritents, vitamins, and minerals that do enhance these health markers. The Szechuan sauce can be used as a dipping sauce for dumplings, or as a stir fry sauce for both rice and noodle dishes.

We are going to prepare a mild version of Fried Rice, that is versatile and authentic.
Here is the authentic Szechuan Sauce, for those with a quest for fire!

INGREDIENTS

¼ cup low sodium Soy Sauce, Tamari, or Coconut Aminos
2 tsps Molasses
2 Tbls Water
2 tsps non-gmo Cornstarch or Agar-Agar
1-2 Tbls Chili Garlic Sauce
1 Tbls Black Vinegar
1 tsp Dry Sherry
3 Garlic cloves, crushed and minced (Garlic paste)
2 Tbls fresh Ginger, peeled and minced (Ginger paste)
1/2-1 tsp Red Pepper Flakes
*1/4-1/2 tsp Szechuan Peppercorns*

INSTRUCTIONS


Whisk all ingredients together in a mixing bowl, before adding to saucepan.
Slowly bring to boil and cook 2-3 minutes.
Sauce should look thick and glossy. Cool and store in jar for 3 days, in your refrigerator.

This is a delicious Chinese condiment that works on everything. Mix with a little mayo for an amazing sandwich spread. Traditional Szechuan Fried Rice is made with aromatics, only. Pieces of veggies are not used, generally speaking. It is usually made with either pork or chicken.


You would also toast Szechuan chili’s in the oil, before bringing the dish together.
Everyday Fried RiceLeftover rice really is the answer to authentic Fried Rice. I love short grain brown, or brown Basmati. This is a great show for your guests, too. Prep all your veggies, your favorite stir-fry sauce, cook and chill your rice, ALL a day or two before!


When your guests arrive, heat your oil, toast the chili’s (optional,) turn up the heat and sear your veggies, add sauce and rice, shake your pan and your booty! Serve up the most delish “Take Out,” and you’re now a skilled Asian Specialty Chef! Garnish with green onions, toasted sesame seeds, and blackened chili’s.

SAUCE

2 Tbls Coconut Aminos
1 Tbls Mirin
1 Tbls Rice Vinegar
1 Tbls Citrus (I like Orange juice)
2 tsps fresh Ginger, peeled and minced
1 clove Garlic, peeled and minced
1 bunch Green onions, white and green part
1 tsp Toasted Sesame Oil
1 Tbls raw Sesame Oil
Raw veggies of your choice, frozen Peas and Carrots work great
Eggs (optional)
2 cups cold, cooked rice

INSTRUCTIONS FOR SAUCE


Heat raw sesame oil in large skillet or Wok. Add garlic, ginger and chili’s (if using,) to
flavor oil: heat is on medium. When aromatics are fragrant, add veggies and turn the
heat to high. Keep your pan moving! Cook and sear the veggies until slightly
caramelized, about seven minutes. Remove all cooked veggies and aromatics from pan.
Set aside. Carefully wipe out pan w/ towel. Place over medium heat and add another
teaspoon of raw sesame oil. Scramble eggs, if using. Push eggs to side of pan and turn
up heat. Add rice, sauce and veggies.
Keep it moving!
Fry, until all sauce is absorbed into each and every grain of rice. Do not stir rice too much, as it will break the grains and turn your rice to mush.

Shaken, not stirred, Chef’s!

HEALTH BENEFITS


Phyte Bites-Whole grain rice offers a great source of sustained energy and hormone
receptor protection. These phytonutrients prevent damage and keep hormone levels in check. A great blend of fiber and medicinal phytonutrients; this dish is a great way to get more veggies into your diet without being boring.

The addition of protein rich non-gmo Tofu, Seitan, Tempeh or eggs, makes this an easy weeknight main, and a wonderful way to re-purpose leftovers. Sesame oil has a positive affect on our knee joints.


It’s one of Nature’s most powerful anti inflammatory lubricants. Raw Sesame oil is one of the most medicinal foods for people faced with the health challenges of Crohn’s Disease and Irritable Bowl Syndrome. Sesame, in all forms is Ancient Medicine.
If you’re using Molasses in your stir fry sauce, you’re getting a good dose of Iron, too.


Gluten Free Vegan Chocolate Chunk Scones

Plant based egg substitutes really give your GFV baked goods structure and that tender, airy texture.
In this recipe, you have a choice of a Chia “egg,” or a ground Flax seed “egg.” I’ve found that a combination of the two gives both structure and the desired tenderness of a great scone.

Chia and Flax eggs-(This is the egg we will be using in our recipe.)

INSTRUCTIONS

Prepare your egg mixture:
1 Tbls Chia seed or ground Flax seed mixed with 2 ½ Tbls water. Set aside
to bloom. Add more water as needed, to keep an “egg white” consistency.
Aqua Faba egg-This is the liquid from a can of Garbanzo beans, AKA Chick Peas.
Be sure to buy Organic canned goods with no BPA.
Vegans also use mashed Banana in place of eggs.


INGREDIENTS

Scones
1 Tbls Lemon juice
¾ cup Cashew milk
2 cups GF flour
1 tsp Vanilla extract
1 Tbls Baking powder
3 Tbls Coconut or Monk fruit sugar
½ tsp Pink Salt
6-7 Tbls Cold fat-Vegan butter, Coconut oil
½ cup Dark chocolate chunks

Preheat oven 425

Add vanilla and lemon juice to cashew milk, don’t stir it.

Set aside.

Mix all dry ingredients with whisk.
Slowly add “buttermilk” and stir just to combine. Cut in cold butter or coconut oil, until flour mixture is pea sized.
Gently fold in chocolate chunks. Dust counter with flour and knead dough to bring together.
Shape into round disk and cover with plastic wrap. Chill 30 minutes. Cut into desired shape.
American Scones-Cut chilled disk into 6 or 8 triangles.
Mini Scones-Divide disk into two small disks and cut into mini triangles.
British Scones-Roll dough to ¾” thick and cut with a 2” biscuit cutter.
Bake on parchment lined sheet for 18-22 minutes, or until a hint of gold appears on the edges.

Cool 10 minutes on sheet and then move to cooling rack to finish and glaze. I put foil or parchment on
the counter before I glaze. Easy clean up!

Glaze

1 cup Organic powdered sugar
3-4 Tbls Fresh orange juice
½ tsp orange zest
¼ tsp Vanilla
pinch pink salt
Whisk together and allow to set for a few minutes. Smooth with spatula before icing baked goods.

HEALTH BENEFITS

Phyte Bites-We’ll call these our brain health baked goods. Gluten free living has been shown to reduce inflammation in the brain. This is a brain health protocol that needs more attention.
The dark chocolate releases our feel good hormones, provides amino acids, as well as medicinal phytonutrients, for a powerhouse addition to breakfast or snack time.
Organic ingredients let us know that harsh chemical processes or packaging are not in use.
Plant-based, gluten free, vegan living provides a wide variety of foods that are more gentle on our bodies and our planets. Exposing ourselves to a more diverse eating program provides a wider variety
of nutrients, too.

Using lower glycemic sugar gives us a steady lift to our energy stores without the headache and crash.

These natural sugars retain their mineral composition, even after baking. Every disease known, can be traced back to a mineral deficiency. What a way to get our minerals: in these delicious scones.


BLUEBERRY DUMPLINGS WITH WARM BLUEBERRY COMPOTE

This was one of my dad's favorite recipes. We used to enjoy it on Sunday, as a special Brunch treat.

Strawberries and Blackberries work well, too. The dumplings are light, with the tang of cheesecake, from the Buttermilk. Remember, no peeking! You're steaming the dumplings and sealing in the flavor.


INGREDIENTS

Dumplings:
● 1 cup Gluten Free all purpose flour
● 1 tbsp Coconut Palm sugar
● 2 tsps baking powder
● Pinch of salt
● ½ cup butter, softened Earth Balance Vegan Butter works well, too.
● 1/2 cup Buttermilk
● 1 to 11/2 cups water
● 1 quart fresh or frozen Blueberries, or a mix of your favorites
● 2 tsp lemon zest
● 1 tsp fresh Lemon juice
● Coconut milk ice cream or your favorite nut cream

INSTRUCTIONS


●Stir flour, 1 tbsp sugar, baking powder and salt together into a medium bowl.
●Cut butter into dry ingredients, using a pastry cutter or fork.
●Add milk to form dough, set dumpling dough aside, covered with a damp kitchen towel
●In a large saucepan, combine 1 cup water and berries. If the berries are too thick add the
reserved water.
● ½ cups sugar, lemon zest and water and bring to a boil.
●Gently drop dumplings dough by the tablespoon onto the boiling berries
●Cover pot, reduce heat to low and cook slowly for 20-30 minutes.
●Do not remove the lid before 20 minutes and do not stir dumplings.
●Serve with Coconut milk ice cream or your favorite nut cream

Handy Hint-No buttermilk? Staying with a Vegan nutrition plan? Use your favorite plant based milk.
●Add a tablespoon of lemon juice to the premeasured milk.
●Set aside for 10 minutes.
Voila! Vegan (or not) Buttermilk.

HEALTH BENEFITS

Phyte Facts-Blueberries are at the top of the Delicious Medicine list. Science has shown that staining our cells with blueberries, makes it virtually impossible for cancer to grow.


The Purple color represents the presence of Anthocyanins. The anti oxidant activity is very strong, and has healing effects on the urinary tract, slows the effects of aging, specifically sun damage, and is one of our greatest hopes in finding a cure for Macular Degeneration.
Quality organic Buttermilk, contains enzymes that help balance our gut and intestinal tract.
There is much research into the gut microbiome, and all of its functions. This is the home of your immune system.
It's the beginning of the absorption process. There is a huge market
today, for antacids, and digestive related medicines. People are living with so much pain and discomfort from stress related stomach and bowel disorders.

The plant based diet encourages a variety of good bacteria. Variety is very important in achieving a strong and diverse gut biome.

A small serving of Buttermilk can relieve constipation, whereas most dairy products
contribute to bowel irritability, and inconsistency. The small amount of fat in the buttermilk, as well as the digestive enzymes, maximize absorption from our plant rich meals.
Goat milk and cheese are great choices, too.


Gluten Free Pizza Crust

This is the pizza crust I developed for my GF corporate lunch and learns. I needed a crust that was fast and easy to handle. GF recipes are often unstable and difficult for a novice GF baker to execute. The ground flax seeds and chia slurry give this crust structure and stability, while maintaining a light, airy crispness. It also has the much desired "chew factor" that great Napolotano-style pizza has. Your family will say, "pi'u la pizza per favore!" "More pizza, please!"

INGREDIENTS FOR CRUST

1-1 1/2 Cup GF Beer, room temp (Just enough liquid to bring the dough together)
1 tsp Dry Yeast
3 cups GF all purpose flour
1 Tbls Ground Flax seeds
2 tsps Salt
2 1/2 tsps Baking Powder
1/4 cup Olive Oil
2 Tbls Chia Seeds, bloomed in 1/2 cup Water

INSTRUCTIONS FOR CRUST

Prepare two rimmed cookie sheets with parchment lightly sprayed with olive oil
In a small mixing bowl, pour 1 cup of beer in and sprinkle yeast over beer.
Set aside.
When using a stand mixer, the paddle will give the best results; or use a wooden spoon to mix by hand. Stir flour, flax seeds, salt, and baking powder together.

With mixer running, slowly stream in beer/ yeast mixture. Add olive oil and chia slurry. All GF dough tends to be sticky.

Please, do not over mix, this leads to tough crust. Lightly coat a large mixing bowl with olive oil. Place dough in bowl, and cover with plastic wrap.

Allow to rest in a warm place for 75-90 minutes. When dough is puffed (it doesn't rise the same way traditional crust does,) divide in half.

Place each piece of dough on the prepared cookie sheets. Brush a small amount of olive oil over the top of each. Cover with plastic wrap and press dough into desired thickness and shape. Bake at 325 degrees for 45 minutes.

Remove from oven and slide part baked crusts to a wire cooling rack. From here, crusts can hold at room temperature up to four hours, or when completely cooled, wrap in plastic and then in foil. Freeze up to one month.

Remove frozen crusts and top with sauce and other toppings. Bake at 500 degrees for 10-12 minutes using a preheated pizza stone or cookie sheet.
Fresh crust on the day of: One hour before baking, place pizza stone in middle of oven. Heat oven and stone to 500 degrees.
Top part baked crust with sauce and toppings.
Slide pizza onto heated stone. Bake as directed above, or until cheese is golden and bubbly.

INGREDIENTS FOR SAUCE

Sauce
1 28 oz can San Marzano Tomatoes
2 Tbls Tomato Paste
1 Tbls Basil
1 Tbls Oregano
1 Tbls Thyme
3/4 tsp Red Chili Flakes (Optional, but very traditional)
2 tsps Balsamic Vinegar

INSTRUCTIONS FOR SAUCE

*This sauce is very herbaceous at this measurement. Decrease to 2 tsps if you don't want the herbal flavor at the front of the palate.


Mix all ingredients in a large saucepan, except vinegar. Cook over medium heat mashing and stirring the tomatoes as the sauce reduces. Cook 30-40 minutes or until moisture is gone and sauce is very thick. Remove from heat and stir in vinegar. Set aside until ready to assemble and bake your masterpiece!

HEALTH BENEFITS

Phyto Facts- Celiacs vs. Coeliacs-Most of us have heard of Celiacs disease by now with the marked increase in the mainstream population.

Most of us however have never heard of Coeliac Disease. Coeliac is derived from the Greek word, "Koiliakos," meaning, "to suffer in the bowels."

Grains and other fiberous foods pass through the stomach and upper intestines in their crude form. This causes great pain, acid reflux, and indigestion in general.
The inflammation caused from this poor digestion is painful along with the host of other side effects that go along with being Coeliac.

But, it is not fatal like Celiacs can be. It all comes down to the inability to break down gluten and other plant proteins. Gluten is the general name for the proteins found in grains.
The three grains that are the highest in gluten are, Wheat, Barley, and Rye. Other grains such as Kamut, Duram, Spelt, and Farina are cousins of wheat, and can cause irritation and inflammation, particularly in those with Celiacs disease.
The mass production of wheat has genetic consequences: there is mounting evidence that the genetic modification of our grains is leading to a marked increase in inflammation of the digestive tract and brain, as seen in Autism.

Clinical depression, Parkinson's, ALS, Alzheimer's/Dementia and the slow output of Leptin (the fat burning hormone) are all being connected to GMO grain in the latest research.
The herbs we're using are high in Apigenin. I've written about the research concerning it's powerful effect on ovarian cancer.


Apigenin also calms anxiety and is showing promise as a protective agent for strengthening the brain in a fetus.


There are many case studies linking a chronically agitated nervous system to clinical depression later in life. Omega-3's and Apigenin are critical to avoiding this in adults and children.


Besides our leafy herbs; flowers are very high in this phytonutrient. Specifically, Chamomile tea. Mommy's, please check with your OB/GYN to confirm a nightly cup of Chamomile fits with your prescribed regimen. Here's to babies that sleep through the night!
Lycopene in the sauce is the way to keep us from ageing prematurely. It is one of the best internal beauty secrets we have. Lycopene reduces sun damage by as much as 40%.


Juice Pulp Burgers

These burgers are so versatile and can be made with any pulp you have leftover from juicing. Don’t have a juicer? Grate veggies on the small plane of a grater. Get your creative juices (excuse the pun,) flowing, by changing up veggies and seasonings for a global burger experience.

Where’s your burger, going: Thailand, New Mexico, Italy, Greece?
The kitchen, is a great source of travel!

INGREDIENTS

2 cups beans of your choice, I’m using Black Beans
*Drain, rinse and ice bath (I’ll show you how on Saturday)
1/3 c binder, of your choice-Quality flour, Oatmeal, cooked Quinoa, rice or breadcrumbs
½ small Onion, peeled and grated
1 clove Garlic, peeled and grated
¼ cup roasted Chiles, pureed
1 tsp Chili powder
½ tsp Oregano
½ tsp Cumin
¼ tsp Smoked Paprika
¼ tsp Coriander

Oil for frying or bake your burgers at 350* for 30 minutes

INSTRUCTIONS

Place everything into a food processor or mash together with a potato masher. Form your burgers, 4
large or 6 small, and fry 4-5 minutes on each side.

Aaaaaaand a little extra for you!!

JUICING

Boost and Build Immunity Juice Shots From The Ageless Kitchen

Powerful little juice blends, to build your immunity and cleanse the body.

Blood Builder

1 medium Beet (No tops)
1 Green Apple
1 small Lemon

Power Punch

1 cup Power Greens blend or Kale
¼ cup Mint and Parsley
1 Kiwi
½ small Lime, peeled
½ Green Apple

Fat Burnin’ Liver Boost

2” Ginger Root
1 Lemon
¼ tsp Cayenne pepper

Switch these up, for optimal results!


SPANISH QUINOA

This is a recipe I developed for my Taco Tuesday menu at my cafe. It was an immediate customer favorite.
The flavor profile is that of traditional Spanish Rice, but with all of the great phytonutrients,

B6, and amino acids found in Quinoa. Your side dish game just levelled up!

COOKING INSTRUCTIONS

Fast & Easy Side Dish

1 cup Quinoa, rinsed
¾ cup chunky salsa
3 cups Veggie broth or Vegan Not Chicken broth
In a dry saute pan, toast Quinoa over medium heat, 5 minutes.

Add broth and salsa, stir well and cover. Cook 15 minutes, covered, or until liquid is absorbed.
Turn off heat, and remove lid. Drape a clean kitchen towel over pan
and cover with lid.
Allow to rest until you are ready to serve.
Serves 6.

MAIN COURSE/INGREDIENTS

Southwest Quinoa1 cup Quinoa, rinsed
3 tsps Avocado oil, divided use
1 Roma tomato, diced
1/3 cup Red Bell Pepper, small dice
¼ cup mild roasted Green Chilies, diced
¼ cup Onion, diced
1/3 cup Pasilla Chili, diced (optional)
1 clove Garlic, peeled and minced
¾ cup Corn Niblets, Organic, frozen is great
1 small can Black Beans, drained and ice bathed
2 cups Veggie or Chicken-less broth
2 Tbls fresh Cilantro leaves, chopped
1 tsp mild Chili powder
1 tsp Oregano
½ tsp Cumin
¼ tsp Coriander

COOKING INSTRUCTIONS

Heat 1½ tsps oil in a large saute’ pan and toast corn niblets until slightly charred. Remove from pan and toast quinoa.
Remove from pan and set aside with toasted corn. Add remaining oil and saute veggies 2-3 minutes.
Add everything to your pan. Bring to boil and turn down heat. Cover and cook 15 minutes or until broth is absorbed.
Turn off heat and uncover. Drape kitchen towel over pan and cover with lid. Rest 5 minutes. Fluff with fork and garnish with diced avocado, cilantro leaves, and diced tomato.

HEALTH BENEFITS

Phyte Bites-Quinoa, is a great staple for those following a vegan or plant-based nutrition program. High in vitamin B6, Quinoa, boosts our immune function and calms the nervous system, allowing us to manage stress more effectively.

This seed, is gluten free, and provides amino acids to build the protein necessary in maintaining muscle mass, even as we age. One serving of Quinoa provides 58% of our daily Manganese requirements.

This essential mineral is very effective in stopping sugar cravings and addiction. Phytonutrients, found in Quinoa include the cancer-killer, Kaempferol as well as a big trauma reducer, Quercetin.

People suffering from clinical depression benefit greatly form adding quinoa to their wellness tool box. We also benefit from level blood sugar.
Quinoa helps us maintain, throughout our day.


Stuffed Bell Peppers

Stuffed Bell Peppers with Filling Options and Sweet and Sour Tomato Sauce
This recipe is a winner for all taste buds and nutrition plans. I created this recipe for a cooking class, at one of The LA Fitness locations. This particular gym is home to many semi pro bodybuilders and fitness models.

This night I was speaking on Vegan Protein and its benefits. I posed the age old
question from many a nutrition professor: “Who is the biggest and strongest, in the jungle, and what does he eat?” The answer, the Silver Back Mountain Gorilla.
His diet is mainly leaves, bamboo and grubs. Plant based protein builds muscle. Needless to say, the Tempeh stuffing was a huge hit!

And, we learned that the amino acids that build proteins are present in all real foods. Here I give you two filling choices and a sauce that works on all your meat and non meat dishes.

FILLING
My Mom’s Filling:
1-2 tsps Grape seed oil
½ white onion, small dice
1-2 tsps Vegan Beefless broth granuales
¾ pound ground beef
½ cup cooked Brown rice
Any veggies you would like to sneak in ( small dice or shred)
small can of diced Tomatoes w/ juice
1 Tbls Tomato Paste
2 tsps garlic, minced
2 tsps Summer Savory, or Basil (The Savory gives a special flavor)
Salt and Pepper to taste
½ tsp red pepper flakes (optonal)
Taste Like Meat Filling
1 tsps Grape seed oil
1 package Tempeh, crumbled
½ Yellow Onion, small dice
½ cup cooked Quinoa
½ cup veggies of your choice
small can of diced Tomatoes w/ juice
1 Tbls Tomato Paste
1-2 tsps vegan Beefless broth granules
I go with either an Italian Herb Blend or Taco Seasonings here. Start with ½-1 tsp of your chosen blend, and adjust after S & P, has been added.

INTRUCTIONS


In a medium mixing bowl, make some ice water, for the blanching of your peppers. You can skip this step and just have a crisp-tender pepper coming out of the oven.
Pepper Prep-Fill a large stockpot with water and cover. Turn heat and high and bring water to boil.
Most people don’t digest Green Pepper well. I use Yellow, Red, and Orange. Another twist on this recipe is cutting the peppers in half, creating a natural bowl.
Wash and dry peppers, thoroughly. Remove stem, seeds, and membrane with a small paring knife.
Cut peppers in half length wise. Place in boiling water 3 minutes. Remove from water and dip in ice bath, to stop cooking ans preserve color. Set aside, on paper towels.

Sweet and Sour Tomato Sauce
15 ozs Tomato sauce
1/3 cup Molasses
1 tsp dry Mustard powder (any Mustard you have on hand, will work)
2 Tbls Apple Cider Vinegar

INSTRUCTIONS


Place first 3 ingredients in a small sauce pan. Heat over a low flame until it’s the consistency of BBQ
sauce. Approximately 25 minutes. Remove from heat and stir in vinegar. Set aside Cooking

The Filling


Alright, Chef’s Time to cook the filling and put it all together.

Preheat the oven to 350 degrees. Heat oil in a wide saute’ pan. Add onion and saute 3 minutes. Add either the beef or crumbled Tempeh, brown over medium heat. Add veggies of your choice, cooked grain, herbs and spices. Saute for 2minutes and add tomatoes with their juice. Cook until slightly
reduced and thickened.

Taste and season with salt and pepper, as needed. Allow filling to cool.
Spray a 9x 13 baking dish. Spread a little sauce over the bottom.

Fill each pepper half and lay in prepared dish.
Spoon sauce over the top, and cover. Bake 15 minutes, and uncover. Continue to bake another 10-15 minutes. Let rest 5 minutes before serving. Top with freshly chopped Parsley if desired.

Tasty Tip-If you find at the end of cooking, your food needs a little more herb and/ or spice flavor.
Don’t put raw ingredients on top of already cooked food. In a small saute pan, add a half measure of the herbs and spices, in your recipes. Gently warm them for 3-4 minutes, to “Bloom” their flavors.

Then, add a little of the prepared mix at a time: testing, and tasting all the way to service.

HEALTH BENEFITS

Phyte Bites-First thing most diners notice about this recipe: the color. The more naturally occurring color on your plate, the more phyte. The colorful Bell Peppers are an abundance of Vitamin C, and Beta Carotene. Our bodies use this to make Vitamin A.

The analog of Vitamin A is Absisic Acid: one of the most powerful cancer killers known. Vitamin A keeps our hair and skin protected from sun damage.
Beef has a bad rap, but, how much of it are you eating? Beef is high in minerals, and we know every disease can be traced back to a mineral deficiency.

The most important nutrients to remember in beef; Heme Iron-the most usable iron, Zinc-that also signals the body to produce Superoxide Dismutase. This nutrient is a powerful key to slowing ageing.

Tempeh, is made from a variety of legumes, and grains. The fermentation process makes the phytonutrients more available to us.

This is called “Bio availability.” Tempeh, is a great source of protein without the production of ammonia, that is the by product of protein digestion.

That’s why ingesting too much animal products are not recommended for radiant health.

The ammonia is damaging to kidneys and other vital functions.
Have carnivores that aren’t interested in vegan food?

Add a little Tempeh to the ground beef. Everyone will get the benefit, and you won’t have to endure the “I don’t like health food,” complaints.

Albert Einstein-December 27, 1930
“ Nothing will benefit health or increase chances of survival on Earth, as the evolution to a vegetarian diet



No Bake

Cacoa Granola Bite

These are a quick and easy snack that is perfect for after workout, school, and they travel well.
Add your favorite super foods like, Hemp Hearts, ground Flax seeds, and nuts or nut butters, to create your own signature bites.


INGREDIENTS

  • 3 Tbls Tahini
  • 3 Tbls Coconut Oil, melted cup Coconut Nectar or Maple Syrup
  • Tsp Vanilla
  • 2 Tbls Cacoa Powder
  • 1 cup Old Fashioned Rolled Oats
  • 1 cup Quick Cooking Oats
  • 1 cup Puffed Quinoa or Rice
  • 2 Tbls ground Flax Seeds or Hemp Hearts
  • Tsp Salt
  • *Cacoa Nibs, Mini Chocolate Chips, or chopped nuts (These can either be stirred in or spread on top, and pressed in, for a garnish.)

INSTRUCTIONS

Line a small cookie sheet with parchment paper, leaving an over hang of three inches. Cut an additional sheet, for the top of the bars.Mix wet ingredients, thoroughly. Gently fold in remaining ingredients and spread into . inch thickness.Place second sheet of parchment on top of bars. Press down evenly and very tightly. You can use a second sheet pan, for this. Leave parchment in place and chill two hours. Cut into bars or bites and keep in airtight container up to five days.

TIP

Handy Hint-Don't have Rolled Oats and Instant Oats? If you only have Old Fashioned Rolled Oats,pulse them through your food processor a few times, and Voila! You now have Quick Cooking Oats.

HEALTH BENEFITS

Phyte Bites-There is a unique group of phytonutrients called Avenanthramides. These powerfulantioxidants are found almost solely in oats. Avenanthramides, soothe the skin and have powerful anti itch properties. This is coupled with an overall reduction in inflammation through out the body.

Oats and oat milk can be made into skin care at home. Oats act as a sponge for bad cholesterol and plaquebuild up in the arteries and assist the heart in being more efficient.
These bars are a perfect way to maximize your uptake of all kinds of powerful plant sterols.


Using a good quality Cacao powder or adding Cacao Nibs to your bars ups the overall nutrient density.Raw Cacao is one of the most nutritious foods on Earth. Cacao Nibs are further beneficial due to the fact that they are fermented. 


The combination of oats and Cacao increases our intestines ability to absorb and use the phytonutrients and minerals found in these Super foods.Tahini, or Sesame Butter, has a strengthening effect on the knee and its connective tissue. Acting as a substantial lubricant coupled with anti inflammatory properties, Tahini, is a great snack after strenuous workouts like HIIT or a high powered Boot Camp class.

PORTOBELLO FAJITAS

Tina Martini offers unexpected insights and recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life. We’ll look at ingredients and the way a Delicious Recipe is prepared, share its phyto-nutrient health benefits and healing power, as well as some handy hints to help make life more fun and efficient in the kitchen.

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. As Chef – Owner, at the Ageless Kitchen restaurant Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe.

Today, she brings us the 1st of 6 delicious recipes:

Portobello Fajitas
This recipe works with anything you like. Tempeh, Seitan, or organic meat, of your choice. Portabello mushrooms are considered the “meat” of the mushroom world. From burgers on the grill, to Beef Bourguignon, Portabello’s are your go-to mushroom, for all of your family favorites.


MARINADE


2 Tbls fresh lime juice
2 Tbls fresh lemon juice
1 Tbls grape seed or avocado oil
Zest of one lime
3 Tbls Tamari, Coconut or Bragg’s Liquid Aminos
1 large clove garlic, smashed and minced
1 fresh chili of your choice, cleaned and minced (optional)
2 tsps chili powder
2 tsps dried oregano
1 tsp ground coriander
1 ¼ tsps ground cumin
½ tsp smoked paprika
Salt and Pepper


HEALTH BENEFITS

Phyte Bites-Portobello mushrooms, provide a big dose of Selenium. This is the most powerful cancer fighting mineral known.

Selenium is a very powerful antioxidant and also shows promise in preventing and reversing diseases of the brain. Portobello mushrooms balance blood sugar and hormones, while keeping malignant estrogen out of the hormone receptors.

These, and other mushrooms don’t just fight hormone dependent cancers; they encourage our bodies to produce cancer fighting enzymes effective against many types of cancer.
The brightly colored peppers and carrot show us beta-carotene is present. Our bodies turn that into vitamin A, another weapon in your anti cancer arsenal.

The Delicious Medicine continues with onions and garlic, as Allium Compounds seek and destroy mutated cells. They also contain Thiosulfinates which inhibit the growth of harmful microorganisms. This phytonutrient is also nature’s blood thinner.


Cherry Oats Bars

These bars are a portable Cherry Cobbler. Perfect for picnics, school lunches, or just an easy wholesome choice to have around the house. Make a double batch, cut and freeze for snack emergencies. And, you don’t have to make your own jam. Any whole fruit spread will work, perfectly.

Jam
2 cups frozen fruit of your choice
For best results, thaw the fruit first, so you get the most juice from the fruit 1 Tbls Lemon juice
2 tsps Agave, Monkfruit, or Coconut sugar
1 Tbls powdered Agar Agar
1 tsp Lemon zest
1⁄2 tsp Almond extract (optional)

INSTRUCTIONS

Place ingredients, up to lemon zest, in small sauce pan. Bring to boil and cook 6-8 minutes or until the fruit starts to “gel.” Turn off heat and stir in Almond extract. Pour into bowl and allow to cool. For best results chill, overnight. Make extra and place into decorative jars, for gifts.

INGREDIENTS

Streusel Crust and Topping-
1 1⁄2 cups quick cooking Oats
3⁄4 cup Rolled Oats
1 cup GF flour
3⁄4 cup Coconut sugar or organic Brown sugar 1 tsp Baking Powder
1⁄2 tsps Salt
2 tsps Nutritional Yeast
1⁄2 tsp Vanilla
6 Tbls Vegan Butter, room temp
6 Tbls Coconut Oil, room temp

INSTRUCTIONS

Preheat over to 350 degrees-Lightly spray 8x8 baking pan and line bottom with parchment paper. Place everything into a large mixing bowl and cut in fat until struesel is the size of a pea. A pastry cutter or fingers work best. 

Press 2/3 of crumb mixture into prepared pan. Top with jam, and sprinkle remaining struesel over top. Press lightly to create a firm topping. Bake 35 minutes or until golden brown around edges. Cool on rack and cut into bars.

Tasty Tip-Adding Nutritional Yeast to the crust boosts the buttery flavor and adds stress-relieving B vitamins to these nutrient rich bars.

HEALTH BENEFITS

Phtye Bites-Cherries, are a great way to deepen our Circadian Rhythm, and calm the nervous system.
They are high in Melatonin, and can relieve insomnia. Their color tells us they strengthen our vascular system and both prevent and heal heart disease, due to the Anthocyanins present. Naturally lower blood pressure and relax the entire vascular system, as well as increasing your body fat burn.

Cherries, contain the perfect vitamin profile to boost and maintain an efficient metabolism.

A powerful anti inflammatory; Cherries are very healing to our joints, and may someday be the cure for arthritis and gout. Due to the high content of antioxidants, this magical fruit assists our bodies in clearing free radicals: an important key to achieving proper recovery from vigorous exercise. The real miracle here: Cherries are a high energy food, and are very relaxing to the brain and body.


JEWELED SALAD

I worked for a corporate wellness company that would send me out to different properties, to teach group fitness, Healthy Cooking Lunch and Learns, and I would prepare a health supportive entree in the employee dinning facilities.

I was asked to create a salad that would visually wow, as well as pack the most nutrition possible, and top it with a creamy dressing.

This is the result of that recipe challenge. The ingredients can be worked around what you already have on hand.

SALAD

1 head Bibb lettuce, cleaned and dried

4 Radishes, thinly sliced

1 each Naval Orange, Pink Grapefruit, and Blood Orange segments (reserve juice)

1/2 cup Pomegranate Arials

1/3 cup Pumpkin seeds, lightly toasted

DRESSING

1/2 cup Grapeseed oil mayo

1/2 cup plain 2% Greek yogurt

1 Tbls Agave or Honey

1 Tbls Lime zest

1/4 cup Lime Juice

Pinch of quality Salt

Whisk everything together, and chill until service.

Handy Hint-The knife work can make your presentation, Chef’s. The citrus can be “Supremed” by cutting both ends off. Peel the citrus with your knife, all the way around.

Very carefully, hold the peeled citrus in your hand. Slide the blade of the knife along the white membrane on one side.

And, then slide it across the other side, lifting the perfect segment out. As you go around the citrus, fold the membranes back like pages of a book. Now, you can move onto the next segment without them getting in your way.

Master Chef techniques! You can do it!

Fine food is in the details: right Chef’s?

Phyte Bites

Most researchers are convinced that the Mediterranean Diet is the best for overall health and longevity.

This is primarily attributed to Olive Oil and it’s great phyto profile. What I have discovered is the Limonene in their diet. This is found in the pith of the giant Sicilian Lemons.

These lemons are almost all pith, and they are a big part of the Medi diet.

Limonene cleans our cells, clears free radicals from our blood stream and tones our internal organs, similar to how exercise tones our muscles. This is the reason I have always recommended eating a small piece of citrus everyday.

And, be sure to peel it by hand, leaving the pith in tact. To Supreme citrus, is to give the fine dinning look and palate experience that will garner you the Chef props you deserve.




JICAMA BROCCOLI COLESLAW

This salad is perfect, as the weather warms up.

The taste and health benefits are amazing.

Bone building, hormone balancing, and heart health are just a few of the wonderful “side effects,” of one of my most requested recipes. It's a fresh and vibrant side dish to liven up any BBQ, picnic, or potluck.

INGREDIENTS

1 cup jicama, julienne

1 cup broccoli florets

1/4 cup flat leaf parsley, chopped

1/4 cup purple onion, minced

3/4 cup grapeseed oil mayonnaise (Follow Your Heart brand)

1/4 cup lemon juice

2 tsp fresh horseradish, shredded

1 Tbls honey

INSTRUCTIONS

Toss first four ingredients together in a bowl and set aside. Combine Grapeseed oil mayo, lemon juice, fresh horseradish and honey in a separate bowl.

Pour over vegetables and toss to coat.

Chill and serve.

Phyte Bites

Horseradish relieves pain, reduces inflammation, and stimulates the metabolism.

Broccoli is a powerful weapon against hormone based cancers (prostate, cervical, breast, and lung.)

Parsley is high in Apigenin, and is a great bone strengthener. Harvard School of Medicine thinks Apigenin may possibly lead to a cure for ovarian cancer.

All of the ingredients listed contribute to strong bones, ligaments, and tendons. Grapeseed oil is the only oil we know of that actually clears plaque from our arteries. This combination of ingredients is a powerhouse of antioxidant activity.



Cashew Cheesecakes

Ingredients

Crust-
1 cup packed pitted dates*
1 cup raw walnuts

Filling-1 1/2 cups raw cashews, quick-soaked*
1 large lemon, juiced (scant 1/4 cup
1/3 cup coconut oil, melted
1/2 cup + 2 Tbls coconut milk (see instructions for note)
1/2 cup agave nectar or maple syrup (or honey if not vegan)
3/4 tsp ground cinnamon

Flavor Options
2 Tbls salted natural peanut butter
1/4 cup berries
3 Tbls caramel sauce

Preparation

Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a few more dates through the spout while processing.

If too wet, add more almond or walnut meal. Optional: add a pinch of salt to taste. Lightly grease a standard, 12 slot muffin tin. To make removing
the cheesecakes easier, cut strips of parchment paper and lay them in the slots.

This creates little tabs that makes removing them easier to pop out once frozen.
Next scoop in heaping 1 Tbls amounts of crust and press with fingers. To pack it down, use a small glass or the back of a spoon to compact it and really press it down.

The bottom of a glass works well. If it sticks, separate the crust and the glass with a small piece of parchment.

Set in freezer to firm up.

Alternative Crust.

3/4 c oats
3/4 c raw almonds
1/4 tsp salt
2 Tbls coconut palm sugar
4 Tbls coconut oil

Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, scoop the "cream" off the top it provides a richer texture.

But if yours is already all mixed together, just add it in as is. You don't need a Vitamix for this recipe, just a quality blender.

Taste and adjust flavorings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined.

If flavoring with berries or caramel, wait and swirl on top of plain cheesecakes. Divide filling evenly among the muffin tins.

Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard - about 5 hours.

Once set, remove by tugging on the tabs or loosening them with a butter knife. They should pop right out.

Keep in the freezer for up to 1-2 weeks. You can set them out for 10 minutes before serving to soften, but they are good frozen as well

Handy Hint

*If your dates are not sticky and moist, you can soak them in warm water for 10 minutes then drain. Pat dry to prevent the crust from getting soggy.

*To quick-soak cashews, pour boiling hot water over the cashews, soak for 1 hour uncovered, then drain and use as instructed.


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