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(W)Holistic Recipes |
food and remedies for reconnecting body and mind with spirit |
| Drink Lemon squeezed into room-tempered Water daily |
All recipes below are Joanie's creations.
Permission to use them is granted for home/personal use |
Ginger Tea
(for whatever ails you, warming, good for digestion and nausea) |
| Pour boiled water over 4 x 1/8" thick slices Ginger. Keep in litre-sized teapot over a tea-light or simmering in a pot on stove. Add water as needed. |
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Hot Lemon and Ginger Drink
(for respiratory illnesses, release of mucous and general congestion) |
Squeeze 1/8 to 1/4 Lemon into a large mug
Cut the section of Lemon into pieces and drop in the mug
Grate and Add 1 tsp Ginger (use a fine grater, which makes small thin strips, rather than a zester for rinds)
Cover with Cold Water (this is the key to the recipe—it stops the lemon from being seared, i.e., turning bitter)
Fill mug with Hot Water
Drink while hot—just before going to sleep, when wakened in the middle of the night, first thing in the morning, and at least twice during the day.
[optional: results are best without sweetener yet, to start, one may feel the need to add a little honey or maple syrup]
[optional: add a little Cayene or Golden Seal]
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* see Healthful Choices page for help finding ingredients
Desserts / Breakfasts
| Apple Berry Crumble |
| This recipe is a real treat. It's a breakfast, dessert, or snack, which is good warm or cold. It can be made in larger quantities and eaten over a number of days. The flavours mingle nicely when cooled, refrigerated, and eaten the following day(s). It can be frozen as well. |
| Mix the following: |
Cut into small pieces 12 Gala Apples (small-medium)
as you go, toss in the juice of 1 Lemon (medium)
Add 4 c Raspberries * (individually frozen)
2 c Blueberries * (individually frozen)
2 c Blackberries * (individually frozen) |
| Scoop into a large casserole, level the mixture, and top with the following mixed ingredients. |
2 c Flakes (Spelt Flakes and/or Rice Flakes)
1c Spelt Flour or 1c Rice Flour
1 tsp Cinnamon (optional)
3 tbsp melted Butter or Earth Balance (vegan margarine) |
Bake at 350 for 60-90 minutes.
[optional: serve with Balkan Yogurt * (organic is preferable)] |
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| Raspberry Ice Cream |
Mix 1 c Raspberries * (individually frozen) into
1 c Balkan Yogurt * (organic is preferable)
[optional: for those who feel they have-to-have sugar, buy some organic French Vanilla Yogurt and mix 1-part to 4-parts plain Yogurt; gradually decrease the amount of French Vanilla Yogurt over time until you can go without]
Depending on how 'frozen' (hard) you like ice cream and how much you make at one time, cover and let stand on counter for 15-60 minutes. |
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| Blueberry Scottish Oatmeal (breakfast) |
2 c Water (bring to a boil)
Add 2/3 c Scottish Oatmeal * (organic preferred)
While stirring, turn heat to simmer, and stir until boiling almost stops
Add 1.5-2 c Blueberries * (individually frozen)
Simmer for 10 minutes (if not hot enough, microwave for about 3 minutes)
Heat 3 tsp Maple Syrup until warm and liquid
Makes 2 servings, top with warm syrup, and serve. |
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| Raspberry Ferina (Cream of Rice breakfast) |
2 c Water (bring to a boil)
Add 2/3 c Creamy Rice Hot Cereal *
While stirring, turn heat to simmer, and stir until boiling almost stops
Add 1.5-2 c Raspberries * (individually frozen)
Simmer for 10 minutes (if not hot enough, microwave for about 3 minutes)
Heat 3 tsp Honey until warm and liquid
Makes 2 servings, top with melted honey, and serve. |
Vegetables / Salads / Soups
| Caesure Salad |
| A cross between Caesar and seizure, the name conveys this salad's tangy and potent flavour. |
Preparation:
Press 6 cloves Garlic into 0.5 c - 0.75 c Olive Oil (extra virgin) and
let sit at room temperature for a minimum 2 hours (a minimum of 4 hours in fridge).
[optional: some of the oil can be used for croutons. Brush both sides of your favourite bread (sliced) and brown in a frypan. Cut in cubes and let cool. ]
Wash, slice into bite-size pieces, and spin dry 1 bunch Romaine Lettuce
(stores well in the fridge in a paper-towel lined bag/container)
In a small bowl, mix 1/4 c White Wine Vinegar, 1/4 c Red Wine Vinegar, and 1-1.5 tsp Anchovy Paste
Beat 1 Egg in a small bowl
Juice 1 lg Lemon
Wedge 1 Lemon. |
Creating the Salad:
Place Romaine in a large bowl
Sprinkle with Dry Mustard (about 2 tsp), Sea Salt, and fresh Ground Pepper to taste
Toss/mix thoroughly
Add 1/4 - 1/2 c Garlic Oil and toss
Add Vinegar/Anchovy mix and toss
Add egg and toss thoroughly
Add 1/2 c - 1 c finely grated Parmesan, pour over-top Lemon Juice and toss thoroughly
[optional: croutons (make by slicing sourdough bread, brushing with garlic oil, sautéing both sides, slicing into bite-size pieces, cooling to room temperature, and tossing thoroughly with salad)
Serve and top with shredded Parmesan and a Lemon wedge. |
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| Greek Salad |
1/2 Long English Cucumber, chopped small bite-sized
4 Tomatoes, chopped small bite-sized
1/2 Red Onion, finely sliced
3-4 tbsp Feta, finely crumbled (Goat Feta recommended)
Add 2-3 tbsp Parsley, fresh and finely chopped
Add 1-2 tbsp Basil, fresh and finely chopped; or 2 tsp Basil, dried whole
Toss.
[Note. No need for dressing—the feta, basil, parsley, and juice from the tomatoes give this health-full salad much flavour.]
[optional: add Black Olives (or your favourite olive)]
[optional: as a meal, serve on a bed of chopped Romaine or Iceberg Lettuce] |
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| Oriental Coleslaw |
Shred 4 c Green Cabbage (1/8" thick max)
Add 1.5 c Red Cabbage, shredded (1/8 thick max)
Add 3 tbsp Green Onions thinly sliced (1/8 thick max)
Add 3 tbsp Parsley, fresh and finely chopped
Toss
Add Oriental Dressing and toss
Keep in fridge until served.
Taste before serving—add more dressing if needed. |
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| Simple Green Salad |
4 Tomatoes, chopped small bite-sized
1/2 Iceberg Lettuce, chopped
2-3 Green Onions, chopped
1/4 c Parsley, finely chopped
1 tsp Basil (dried)
Toss
[Note. The mingled tomatoe, onion, and basil flavours become the dressing or, alternatively, squeeze lemon over servings or top with Almond Dressing, Oriental Dressing, or Yogurt Dill Dressing.] |
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| Spicy Green Beans |
In a large pot on medium
Heat 2 tsp Olive Oil
Grate and Add 1 tbsp Ginger (use a fine grater, which makes small thin strips, rather than a zester for rinds)
Add 2 tbsp Garlic, fresh pressed
Add 1/2 - 1 Onion, thinly sliced
Add 2 c Water
Add 2 tsp Crushed Chilies
Add 2-lb bag Fine Whole Green Beans (available at Costco in 2007)
Stir, Cover, and Steam 5 minutes
Add 4 tbsp Soy Sauce *
Stir, Cover, and Steam 5 minutes
Dissolve 1 tbsp Arrowroot Powder into 3 tbsp Water
Add to pot, stir until thickened, and serve with short-grain Brown Rice. |
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| Spinach Salad |
Fill a bowl with 2/3rd Spinach Leaves (baby)
Add 1/2 med Red Onion, thinly sliced
Add 3 or 4 Eggs (hard-cooked, sliced)
(Cover eggs with water, bring to boil, turn to simmer immediately, take-off heat for 2 minutes, relocate pot on burner, simmer for 15-minutes, drain, run with cold water, crack shells, keep eggs cold, de-shell and slice.)
Add 3 c Mushrooms, thinly sliced
Toss and serve with Yogurt Dill Dressing or Almond Dressing. |
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| Asparagas Soup |
Put 1T olive oil (regular—not virgin) in a big pot.
Heat on meduim and add 4 cloves Garlic (good sized, pressed)
Add 1 Onion (chopped)
Add 1/2 Leek (quartered and chopped)
Add 4 stalks Celery (chopped) |
When garlic and pot-bottom look browned
Add 3 c Water (boiled)
Add 2 Russet Potatoes (peeled and chopped, small)
Cover (just) with Boiled Water and cook for 1/2-hour
Add 3 bunches Asparagus (chopped)
Cover (just) with Boiled Water
Cook until asparagus has softened (about 1/2-hour; when soup comes to a boil turn heat down to simmer). |
Scoop out veggies with some liquid into a Food Processor and process until liquifies, pour back in pot.
Continue to do this so |
Dips / Dressings / Condiments
| Almond Dressing |
| Use as a salad dressing with a variety of Garden Salads, as a mayonnaise within a wrap; is especially good in a cooked cauliflower and lettuce wrap [with sprouts: optional]--it's simply delicious. |
Finely grind 1/4 c Almonds (raw) in a food processor on high speed (for 3-5 minutes)
Add 3/8 to 1/2 c Water and blend for 3 minutes
Turn to low and gradually trickle-in 1/2 c safflower or sunflower oil
Blend for 2 minutes, then trickle-in the juice from 1 lemon (1 - 1.5 tbsp)
Add up to 1/4 tsp Sea Salt. |
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| Artichoke Dip |
| This dip is a bit of a trade-off: The ingredients are not all-natural, but it's not fattening and it's delicious. |
In a food processor, blend:
1 398 ml Artichokes (tin, drained)
4-6 cloves Garlic
1/2 c Parmesan
1/4 c Miracle Whip (no fat or ultra low fat)
1/2 c Cream Cheese (no fat or ultra low fat) |
| Add 1/4 c Balkan Yogurt * (organic is preferable) |
| Add 4 tbsp Lemon Juice (fresh) |
Add 1 398 ml Artichokes (tin, drained)
Blend so there are still small pieces/chunks of artichokes in the dip.
Best if it sits overnight in the fridge. |
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| Humous |
Juice of 1-1.5 lg Lemon (makes the dip tangy)
1/4 c Tahini (sesame butter)
2 lg cloves Garlic
Mix in food processor
Add 2 tbsp Water
Add 1 tin (2 c) Chic Peas, drained and rinsed
Blend until smooth and add more Water if necessary
Add some fresh Parsley and blend until dispersed throughout
Serve with Naan Bread, Pizza Pitas, Wasa Lights, or Rice Crisps which have been heated/browned in a fry-pan with a little Olive Oil and cut into 6's.
Best if it sits overnight in the fridge. |
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| Oriental Dressing |
In a bottle with lid
Add 1/2 c Cold Water
Add the juice from 1 Lemon
Grate and Add 1 tbsp Ginger (use a fine grater, which makes small thin strips, rather than a zester for rinds)
Add 1 tbsp Garlic, fresh pressed
[optional, add 2 tbsp Oil (cold-pressed safflower or sunflower)
Note. Oil 'softens' the cabbage (renders it limp) over time.]
Shake and pour onto Oriental Coleslaw. |
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| Tsatsiki |
2 c Balkan Yogurt * (organic is preferable)
.75 c Long English Cucumber, finely chopped (quarter, remove middle seed-section, 3-4 length-wise slices in each, then chop)
2 tbsp Red Onion or Green Onions, finely chopped
2 tbsp Parsley, finely chopped
2-3 cloves Garlic, pressed (or finely chopped and pressed with flat-side of knife, chop again)
Serve with Naan Bread or Pizza Pitas, Souvlaki, or on brown rice, Green Salad, Spinach Salad. |
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| Yogurt Dill Dressing/Dip |
Mix
1 c Balkan Yogurt * (organic is preferable)
1/2 tsp Dill (dried)
Serve as a dip for veggies or as a dressing on Spinach Salad (if desired, add a little Water, Milk, Ricemilk, or Soymilk to thin). |
Meats / Proteins
| Spicy Rub (for chicken breasts, meats, veggies, gravies) |
| Have a jar with lid on hand.
As a measuring device, I use a 1- or 1.5-sized tablespoon and a large jar so I can it from the cupboard and use it in lots of different dishes. If you haven't tried this before, I suggest starting with a 1/2-tsp measuring spoon and put into the jar:
4 Basil
2 Cayenne
4 Chili Powder
2 Crushed Chilies
2 Curry Powder
2 Mustard (dry)
2 Paprika (1 hot, 1 sweet)
2 Pepper (optional)
3 Salt (Himalayan)
Put the lid on the jar and shake until well-mixed.
Then shake onto Organic Free Range Chicken Breasts, both sides. I completely coat the breasts which makes them quite hot-and-spicy. For your first time, you might like to lightly sprinkle the rub onto the chicken and, wiith each time subsequent time, add a bit more until you know how much you like. (Note. If by chance you find your chicken too hot, it's great sliced into small pieces and served on a Caesar Salad, or perhaps a green salad. The salad and the dressing tone-down the spicyness.)
Bake in open pan at 350 for 15- to 20-minutes or BBQ. Make sure you don't over-cook--it's truly lovely when the breasts are moist and juicy.
This rub is excellent on organic free-range ground beef for natchos and burritos (I also add more chili powder to the ground beef), other meats, gravies, and veggies, such as baked cauliflowerettes or potato wedgies. |
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| Chicken Souvlaki |
| to come |
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| Lamb Souvlaki |
| to come |
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| Blackened Oriental Tuna |
| to come |
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The philosophy behind the recipes is make it simple.
For the most part, 5-7 ingredients are the max. |
* see Healthful Choices page for help finding ingredients
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