Holistic Chef Provides Foolproof Recipes for Taste & Nutrition
With adventurous food tastes and concerns ranging from personal health to ethical agriculture and livestock practices, more people are exploring alternative diets.
But that’s not always easy – or palatable.
“You have paleo and primal diets, pescatarian (seafood only) and raw foods, vegetarian and vegan, and they all have wonderful merits, especially when compared with the processed foods many Americans continue to eat,” says Holistic Chef and Certified Healing Foods Specialist Shelley Alexander, author of Deliciously Holistic (aharmonyhealing.com).
“My focus is on easy-to-follow healing food recipes that make delicious, completely nourishing meals. Some will appeal to those who adhere to a strict diet, such as vegan, and all will make people feel noticeably healthier without sacrificing any of the enjoyment we get from sitting down to eat.”
Alexander offers five recipes that can be used for any meal, including:
• Mango chia ginger granola (raw, vegan): 2 ripe mangos, peeled, cored and sliced in one-inch cubes; 2 cups Living Intentions chia ginger cereal; 2 cups nut or seed milk. Put ingredients in a bowl and enjoy! The cereal is gluten-free, nut-free, and raw- and vegan-diet friendly, and extremely nutritious. Preparation takes five minutes or less and is hearty enough to satisfy appetites the entire morning. The ingredients can be substituted for dietary needs or preferences.
• Portobello mushroom and grilled onion burgers (vegan): Marinade for the mushroom is essential – 2 tablespoons Balsamic vinegar; 1/3 cup extra virgin olive oil or avocado oil; 1 tablespoon wheat-free Tamari or organic Nama Shoyu soy sauce; 1/8 teaspoon smoked sweet paprika; 1 peeled garlic clove (grated or minced); 1/8 teaspoon cayenne pepper; 2 teaspoons organic maple syrup – grade B. The burgers include 4 large Portobello mushrooms – cleaned and patted dry; 1 large white onion (peeled and cut into thick slices); olive or avocado oil to cook mushrooms and onions; 2 sprouted whole grain hamburger buns – toasted; Dijon mustard; ¼ cup baby Romaine lettuce – washed and patted dry. Marinate mushrooms and onions for 30 minutes. Drizzle with oil and cook on medium heat for 15 minutes, turning mushrooms halfway through. Serve immediately.
• Wild blueberry smoothie (raw, vegan): 3 cups vanilla Brazil nut milk (there is an additional recipe for this); 2 cups fresh or frozen wild or organic blueberries; 1 peeled banana – organic or fair trade; 2 to 3 cups organic baby spinach; 1 small avocado – peeled and pitted; ¼ teaspoon cinnamon; (optional) a preferred protein powder or superfood. Blend until creamy. Blueberries are an amazing fruit packed with antioxidants, vitamins, minerals, fiber and phytonutrients.
• Raw corn chowder (raw, vegan): 4 cups organic corn kernels (best during summer months); 2¼ cups unsweetened almond milk; 1 clove peeled garlic (remove inner stem); 2 teaspoons fresh lemon juice; ½ teaspoon smoked sweet paprika; 1/8 teaspoon pure vanilla extract; ½ avocado (peeled and seed removed); unrefined sea salt and fresh black pepper to taste. Blend ingredients and strain; top with corn kernels and diced organic red bell pepper. Among other nutrients; corn provides lutein – an important carotenoid that protects eyes from macular degeneration.
• Dijon honey chicken wings: 1/3 cup Dijon mustard; ½ medium peeled lemon – remove all the white pith; ¼ cup raw honey; 1 teaspoon unrefined sea salt; 2 large, peeled garlic cloves – grated; 1/8 teaspoon fresh-ground black pepper; 12 whole chicken wings – rinsed and patted dry; ½ teaspoon paprika. Preheat oven to 400º. Blend ingredients in a blender, except for wings and paprika, until smooth. Add salt and pepper to taste. Remove tips of cleaned wings and store in freezer for future stock. Place wings on lightly greased baking dish, sprinkle lightly with salt and pepper, place in oven. After 30 minutes, baste wings with juices from pan, then brush mustard sauce all over wings, sprinkle with paprika and continue baking for an additional 25 to 30 minutes. Wings should have internal temperature of 165º when done. These are a healthy and tasty alternative to deep-fat-fried wings.
Author Sherry Alexander has enjoyed a lifelong love of delicious, locally grown, seasonal foods. She received her formal chef’s training at the Los Angeles Culinary Institute. Alexander is a certified healing foods specialist, holistic chef blogger and owner of the holistic health company A Harmony Healing, in Los Angeles.