French Toast with Cranberry Pear Compote

I found this recipe in the October Eating Well Magazine. It is absolutely delicious!!!!

Ingredients

• 2 large ripe, but firm pears, peeled and chopped in small pieces
• 1 cup cranberries, fresh or frozen
• 1/2 cup water
• 2-4 Tablespoons (go easy) raw agave nectar or raw honey-the recipe called for sugar which I won't use.
• 1 1/2 teaspoons dried lemon peel-I used dried orange peel as that is what I have in the house.
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt-I did not use.

Directions:

1. Put all ingredients (except lemon juice) in a small kettle.
2. Bring to boil.
3. Turn heat down and simmer for 20 minutes until cranberries burst.
4. Remove from heat and add lemon juice.

French Toast.

• I believe this is a Mary McDoughel recipe.
• 8 slices bread
• 1/4 cup raw cashews
• 1 cup water
• 1 Tablespoon maple syrup
• 1/2 teaspoon vanilla
• 1/8 teaspoon cinnamon
• 1/16 teaspoon turmeric-I did not use.

Directions:

1. Blend cashews with 1/4 cup of water in a food processor.
2. Then add remaining ingredients(not the bread) and process until very smooth.
3. Dip slices of bread into the mixture to coat on both sides.
4. Cook on a dry non-stick pan until browned on both sides. Top with Cranberry, Pear Compote.

The second time I made this I used Earth Balance on my bread.
Also with the topping I cut way back on the water and replaced it with fresh orange juice. Also added a couple of teaspoons of orange zest. It was really good.
 This would make a great cranberry sauce for Thanksgiving.

Enjoy!!!!

Rosemary Lentils and Kale on Toasted Bread

I found this recipe in October issue of Eating Well. I made it this afternoon and finished it up at my son's home. Next time I would make the bread individual servings. Not quite as big as this. It was really tasty and oh so good for you with all that kale in it.

Ingredients:

• 3 clove garlic, minced-I used 4 or 5
• 1/2 teaspoon crushed red pepper
• 2 tablespoons tomato paste
• 2 teaspoons chopped fresh rosemary-I used a whisker more
• 4 cups water-I used low sodium vegetable broth
• 1 cup French Green Lentils-Free Market on Wisconsin Ave. in Appleton has these. These lentils hold there shape and don't collapse like other lentils
• 8 cups chopped kale
• 3/4 teaspoon salt-I did not use
• 4 slices stale high fiber crusty bread

Directions:

1. Saute garlic. Add crushed red pepper, and continue sauteing for 1-2 minutes.
2. Add tomato paste, rosemary and continue sauteing another minute or so.
3. Add water/broth and bring to a boil.
4. Add lentils, reduce heat to a simmer and cooked partially covered for 40 minutes.
5. Add kale, stir well, Cover and cook 5 minutes or so until kale goes limp.
6. Brush bread lightly with oil, bake for 10 minutes at 375 degrees.
7. Remove from oven and rub with garlic.
8. Put 1 cup of kale mixture on top of each individual bread serving.

Enjoy!!

Verna's Fat Flush Kale Pesto Roasted Veggie Pizza

I was hungry for pizza tonight but did not want go through a lot of work.

1. So I roasted dibs and dabs of veggies from my frig. I cut them up, sprinkled with garlic and onion powder and roasted them on parchment paper in my small oven. (I removed my microwave and got a small oven/broiler several years ago) Please be careful of using oil!
2. I roasted the veggies until golden brown at 425 degrees! At least that was my intent! Some got a little dark as I was doing 2 zillion other things.
3. Bake the tortilla shell for several minutes until just starting to brown-maybe 4-5 minutes
4. Remove from the oven and spread with Verna's Kale Pesto. (I posted this a couple of weeks ago.)
5. I put the roasted veggies on top of the Kale Pesto and baked until tortilla was golden brown and crispy..
6. Remove from the oven and enjoy!

It was really good!!!

Grape Chutney

O MG this is so very good. Tina I posted this because I was thinking about you and your question last evening at the grocery shopping tour,. WHAT DO I PUT ON MY TOAST?

I found this recipe in the October issue of Eating Well. It was suggested to eat it with pork etc, but we aren't going to do that. How about toast! How about on a Fat Flush tortilla shell with raw shaved veggies on top! How about on top of ice cream -a healthy ice cream that is.  I am sure there are lots of other places including as a salad dressing. Doesn't that sound good!!!

Ingredients:

• 1 tablespoon EVOO-I did not use
• 1/2 cups shallots-chopped
• 2 cups seedless red, purple or black grapes-halved
• **1/2 cup dry sherry
• 1/4 cup white balsamic vinegar
• 1 teaspoon yellow mustard seeds
• 1/4 teaspoon salt-I did not use.

Directions:

1. Saute shallots for 2 minutes.
2. Add grapes and  the rest of the ingredients.
3. Bring to a boil. Reduce heat and simmer for 15-20 minutes, stirring occasionally.

Comments from Verna's Test Kitchen:

1. I would add 1-2 Tablespoons cornstarch to this to thicken it.
2. The grapes where suppose to be cut in half. Totally forgot to do that so I put everything in the food processor after it was half way cooked and pulsed a couple of times. Oh so much easier, and I like the looks of it.
3. Oh yes I did not use dry sherry as I did not have any- I used Gallo Family Cabernet Suvignon! Don't ask me what the difference is as liquor is not my expertise. I just know I had a small bottle in the house and didn't look like something that I would want to drink! Although when you use wine or liquor in cooking you should always use something you would drink.

Give it a try. it is quick, easy and delicious! Can't ask for anything more.

Enjoy!!!

Michelle's Kale Barley Soup

My daughter "Michelle" gave me this recipe this week. With so much kale in my garden and these cool days, this sounded like such a treat.
It is really good. In fact I made it last evening after a meeting and had it for breakfast this morning. I teach in CHIP that we are to eat like a king for breakfast, prince for lunch and pauper for your evening meal. Well that is what I did this morning. It was really great.

Ingredients:

• 1 white onion-chopped
• 1 shallot-chopped
• 3 garlic cloves-I used more-minced fine
• 1/2 teaspoon curry powder
• 1 14 oz can tomatoes-low sodium please
• 3 cups vegetable broth-this is a good place to use what you have made or otherwise low sodium if you buy it
• 2 cups water
• 3/4-1 cup barley
• 3 bay leaves
• 1 tablespoon Worcestershire sauce-low sodium
• 2-3 carrots shredded
• 4-5  stalks celery-chopped-use leaves also
• 3 leaves kale, stripped from stem- I used a lot more
• 1 green pepper-chopped
• 1 teaspoon garlic powder
• 2 teaspoons Italian seasonings
• 1 tablespoon dried parsley-more if it is fresh
• I also through in some pinto beans I had in my frig.

Directions:

1. Saute onion, shallots,  until tender. I added my curry powder also at this time to enhance the flavor
2. Add garlic, continue to saute.
3. Add green pepper and celery and continue to saute.
4. Add the rest of the ingredients.
5. Season to taste.
6. Add kale just for a minute or two just until it goes limp.

Tip from Verna's test Kitchen:

I added my kale  as I used it. because I live alone I did not want my kale to overcook.
Plus I added a lot more.

Enjoy!!

Codes on Fruit and some Veggies

What Do Those Codes On Stickers Of Fruits And Some Veggies Mean?

Frank Lipman

Although they seem like a nuisance, the stickers or labels attached to fruit and some vegetables have more of a function than helping scan the price at the checkout stand. The PLU code, or price look up number printed on the sticker, also tells you how the fruit was grown. By reading the PLU code, you can tell if the fruit was genetically modified, organically grown or produced with chemical fertilizers, fungicides, or herbicides.
Here are the basics of what you should know:

1. If there are only four numbers in the PLU, this means that the produce was grown conventionally or “traditionally” with the use of pesticides. The last four letters of the PLU code are simply what kind of vegetable or fruit. An example is that all bananas are labeled with the code of 4011.
2. If there are five numbers in the PLU code, and the number starts with “8″, this tells you that the item is a genetically modified fruit or vegetable. Genetically modified fruits and vegetables trump being organic. So, it is impossible to eat organic produce that are grown from genetically modified seeds. A genetically engineered (GE or GMO) banana would be: 84011
3. If there are five numbers in the PLU code, and the number starts with “9″, this tells you that the produce was grown organically and is not genetically modified. An organic banana would be: 94011

Love that Garlic-from Cherie

Health Tip for the Week Four Reasons to LOVE Garlic! Studies show that garlic has a compound that has a natural antibiotic-like effect. It is antibacterial, antifungal, antiparasitic, and antiviral, but it must be consumed raw to have this effect. Immune Builder 1 handful watercress 1 turnip, scrubbed, tops removed, ends trimmed 3 carrots, scrubbed well, tops removed, ends trimmed 1-2 garlic cloves 1/2 green apple such as Granny Smith or pippin Bunch up watercress. Cut produce to fit your juicer’s feed tube. Tuck the watercress in feed tube and push through with the turnip. Juice remaining ingredients, finishing with a carrot.  Stir the juice, pour into a glass, and drink as soon as possible. Serves 1 From The Juice Lady's Guide to Juicing for Health

Kale Lemon Cilantro and Tomato Sandwich

Yes this is my sandwich, which was falling apart. Rip Esselstyn who wrote the Engine 2 Diet was in town this last week with lots of other national speakers. I found this recipe in his book so decided to give it a try as I am trying to use up my kale in the garden.

Ingredients:

• 1 bunch of kale rinsed and drained
• 4 slices whole grain bread-toasted
• Hummus
• 4 green onions-chopped
• 1/2 bunch cilantro or parsley
• Zest and juice of 1 lemon
• 1 lemon with peel on, sliced very thin

Directions:

1. Remove kale from the stems. chop kale into bite size pieces. Steam kale for 5 minute
2. Toast Bread, spread with hummus.
3. Pile cilantro, green onions,thin slices of lemon on top of hummus.
4. Remove all water from kale.
5. Put zest and lemon juice on kale, mix well.
6. Place a large amount of lemon kale on your sandwich. Rip Esselstyn says lots of lemon makes it great. (questionable)
7. I added tomato to my sandwich.

The first time I made it I put it in my Foreman Grill. It held together a lot better. Of course I put Earth Balance on the outside of the bread so it would toast nicely.

Enjoy!!

Healing for Bipolar-Cherie Colburn

Healing for Bipolar Biopolar is in the news.  Michael Douglas and Catherine Zeta-Jones are separating, citing very stressful recent years with her battling bipolar and Michael fighting throat cancer. Many people have contacted me about this mood disorder wondering if there is anything natural that can help. Take heart; there is a lot you can do. It is important to self-manage mood swings with healthy lifestyle habits. Certain foods and dietary supplements may play a key role in helping -- or hindering -- this condition. Here’s what you can do: Juice vegetables and drink green smoothies. Vegetables are rich in nutrients that help stabilize the body and prevent mood swings associated with bipolar.  Juices are particularly well broken down so that the body can easily metabolize the nutrients. The brain is one of the organs that is particularly sensitive to free-radical damage and oxidative stress. It is very important to include plenty of antioxidants in your diet to protect your brain. Juicing is one of the best ways you can accomplish that. There are a number of studies showing that fresh juice helps to improve brain function. Fish oil is rich in omega 3 fatty acids, which can help in the treatment of bipolar disorder. Those suffering from bipolar depression need to consume it daily. Fish oil improves brain function and helps to overcome depression associated with bipolar disorder. At the same time it will also decrease the incidence of manic episodes. So, it is essential to regularly eat fish such as tuna, mackerel, salmon, herring and trout, which are rich in omega-3 fatty acids. You can also take cod liver oil.  Licorice.  This is one of the herbs that can be used in the treatment of various symptoms associated with bipolar disorder. It promotes the production of hormones including the active hormones present in the brain and digestive tract. Those suffering from bipolar disorder should drink  tea made from licorice powder and steep it in hot water for ten minutes; this will help with depression.  Amino acids.  If your brain chemistry is out of balance, amino acids can help.  I’ve worked with a number of people that have controlled their biopolar with vegetable juicing, dietary changes (noted here), and the amino acid program.  To find out if your brain chemistry is imbalanced, go to www.neurogistics.com.  Take the Brain Wellness Quiz and order the urinalysis test. Foods to Avoid When you’re feeling a bit wired, avoid foods containing caffeine, alcohol, sugar, and processed ingredients. Caffeine is a stimulant that can produce a jittery feeling that might ramp up your anxiety. You might think alcohol will take the edge off your mania, but as your body breaks down the chemicals, anxiety and edginess are likely to return. Alcohol can cause dehydration, which also can affect your mood. Sugar contributes to blood sugar highs and lows, which can affect mood. Processed foods may contain chemicals that contribute to mood swings. Gluten, dairy, and soy are foods that many people are sensitive to.  Food sensitivities can cause mood swings and alter brain function.

Recipe of the Week Happy-Mood Morning Fennel juice has been used as a traditional tonic to help the body release endorphins, the “feel-good” peptides, from the brain into the bloodstream. Endorphins help to diminish anxiety and fear, and they generate a mood of euphoria. 1/2 apple (green is lower in sugar) 4–5 carrots, well scrubbed, green tops removed, ends trimmed 3 fennel stalks with leaves and flowers 1/2 cucumber, peeled if not organic 1 handful of spinach 1-inch-chunk ginger root Cut produce to fit your juicer’s feed tube. Juice apple first and follow with other ingredients. Stir and pour into a glass; drink as soon as possible. Serves 1–2. From The Juice Lady’s Big Book of Juices and Green Smoothies

Verna's Kale Pesto

I have so much kale in my garden and decided to make some kale pesto. Is there such a thing?? Well there is now!!! I plan on freezing some of this.

This is so good with crackers, veggies or just on a sandwich as a spread. 

Ingredients:

• 1 bunch of kale-stripped from stems and washed really well
• 2 tablespoons EVOO-I did not use
• 2 tablespoons lemon juice-or 1 lemon squeezed
• 1/2-3/4 cups walnuts-go easy!
• 1/3 cup water from the kettle that the kale was blanched in if needed.
• 1/2-3/4 cups Parmesan cheese of choice.-I used 1/4 cup Nutritional Yeast the second time I made it in place of the cheese.
• 2-4 fresh garlic cloves or 1/2 teaspoon garlic powder
• Pepper to taste

Directions:

1. Steam kale  for 5 minutes-Please don't cook!!
2. Drain and run cold water over immediately to cool, so it stays nice and green..
3. Put in food processor with the rest of the ingredients.
4. Blend until really creamy adding more water if necessary.

None of the above measurements where exact. Every time I just guessed and it always turned out.
Well maybe always. Yesterday I made 2 batches because the first batch I put in waaaaaaaaaay to much garlic. So made the second batch without garlic and mixed the two batches together.

You can eliminate oil, cheese and nuts from this recipe and it would be so healthy you could eat lots and lots  of it with fresh veggies, and it would be so very good for you. Remember Kale is the King of the Vegetables. I am going to be so healthy eating all of this kale.

By the way it freezes up beautifully. I put it in a small glass jars.  Be sure to leave head space so the jar does not break.Cover the top of the pesto with  unbleached parchment paper so the pesto will not turn brown when thawing. I thawed a jar it was great!!!

Enjoy!!!

Cranberry Pecan Bars

My bike riding friend Mary, gave me this recipe. I had to change a few things in the recipe to make it CHIP Approved.
They are really good but too sweet so I am cutting back on the sugar in the recipe next time I make them.

Ingredients:

• 1 cup Bob's Red Mill White flour or pastry flour
• 2 Tablespoon sugar-I use a raw sugar-Next time I make this I am not going to use.
• 1/3 cup Earth Balance, natural buttery spread
• 1/2 cup chopped pecans

Directions:

1. Mix together above and press into a sprayed  9" by 13 " glass pan.
2. Bake at 350 degrees for 15 minutes.

Topping:

• 1 cup sugar-I used natural raw sugar. The original recipe called for 1 1/4 cups sugar. this is way to much.
• Egg Replacer to equal 2 eggs.
• 2-3 tablespoons orange juice
• 1-2 Tablespoons orange zest
• 1 teaspoon vanilla

Directions:

1. Mix Well
2. Add 1 cup chopped cranberries-I used frozen cranberries from out of my freezer.
3. 1/2 cup unsweetened coconut
4. 1/2 cup chopped pecans.

1. Mix above well.
2. Bake 350 degrees for 25-30 minutes or until golden brown around the edges.

Enjoy!!!

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