Kale Chips
from www.integrativenutrition.com
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yields: 4 servings
Ingredients:
1-2 bunches of kale
Olive oil
Directions:
Preheat oven to 425 degrees.
Remove kale from stalk, leaving the greens in large pieces.
Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale.
Lay out on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on the kale, it can burn quickly. Turn the kale over and bake with the other side up. Remove and serve.
Variations:
Try different kinds of kale or collard greens. You can sprinkle with a little salt or spice such as curry or cumin after rubbing on olive oil for a little added flavor.
Super Pesto
2-3 bunches of fresh parsley
1 clove garlic
¾ C raw sunflower seeds
¼ C raw pumpkin seeds
3 TB lemon juice
1 TB spirulina powder
salt
pepper
up to ½ C Olive Oil (add gradually only enough to keep it blending)
Coarsely chop parsley and garlic. Put into a food processor with seeds, lemon juice, salt, and pepper. Blend. Add oil in the top while mixture blends until you reach desired consistency.
Cleansing Cherry Ginger Smoothie
1 frozen banana (pre-frozen without the skin)
½ C fresh or frozen cherries
¼ tsp cinnamon powder
½ tsp of fresh ginger root (chopped or grated)
½ C black cherry juice
1 TB hemp protein powder (avoid soy protein or enriched and processed products)
Combine all ingredients in a blender and blend until smooth. Add more juice if necessary to reach desired consistency. This is a great opportunity to add in cleansing herbs (in tincture, tea or powder) or green powders. Look for products containing the detoxifying herbs from your teleclass handout.
Pomegranate Salad
serves 1
large handful of baby salad greens
small handful of sprouts
1/2 pomegranate
1/2 grapefruit
1/4 C crushed raw walnuts
agave nectar to taste
sea salt to taste
Place baby greens and sprouts in a salad bowl. Cut pomegranate in half and pop out the seeds onto the greens. Cut grapefruit in half, remove peel and chop fles into bite sized pieces. Add them to the salad. Crush walnuts and sprinkle over the salad. Dress with agave nectar to taste and sprinkle with sea salt to taste. Enjoy this life giving and nourishing breakfast!
Lemon Tahini Miso Dressing
1/4 C lemon juice
1 TB miso
1/2 C tahini or ground sesame seeds
Olive oil (adjust amount for consistency)
a little water
Blend all ingredients in a food processor and adjust volumes for taste and consistency.
Experiments and play with different amounts and combinations of ingredients to make dressings you like.
Kale and Quinoa
1 lb string beans (washed and cut)
1 clove garlic (chopped)
½ fresh jalepeno (minced)- more or less to taste
1 bunch kale (washed, stemmed and sliced)
1 tsp sea salt
1-2 TB olive oil
2 TB sesame seeds
¼ C sunflower seeds
¼ C pumpkins seeds
3 C cooked quinoa
juice of ½ of a lemon
Steam string beans, garlic and jalepeno hot and quick, then drain. Put kale and salt in a separate bowl and rub the salt into the kale until the moisture is released and the kale softens. Brown seeds in olive oil on high heat stirring constantly until they start to pop a bit (not too long). Turn down heat and add quinoa and lemon juice. Stir and remove from heat once it's warmed up. Serve kale and string beans combined over the quinoa and seeds.
Miso Soup
Garlic
Ginger
Celery
Carrots
Miso Paste
Finely chop garlic, ginger, celery, and carrots. Place them in a bowl (if making for one) or pan. Heat water in a separate pan or tea pot to less than boiling. Pour water over vegetables and let steep and cool for a few minutes. When the temperature comes down enough so that you can tolerate putting your finger in it for a minute, scoop some of it into another container. Add the miso paste to the removed liquid and work out any lumps. Then add that mix to the rest of the soup stir and enjoy.
Cleansing Collards
4 large collard leaves
1 handful of arugula or dandelion
2 cloves garlic
3" of daikon radish
Kelp flakes or Dulse flakes
Ume Boshi Plum Vinegar
Wash collards. Cut stems out of collards and fold them in half lengthwise. Roll them tightly up into long tubes. Finely slice the tubes to create spaghetti shaped collards! Place them in a medium skillet. Chop garlic and shred daikon. Add garlic, daikon and seaweed to collards along with 1/3 C water. Cover tightly, turn heat on high and watch for steam. Once they get going, lower the heat and let them steam for 5 minutes. Remove from heat and add a few sprinkles of Ume Boshi Plum Vinegar to taste.
Detoxifying Herbal Tea
1 C Nettles
1 C Alfalfa
1/2 C Burdock
1/2 C Red Clover
1/2 C Dandelion
1 TB Ginger
2 Cinnamon sticks (crushed)
4 Licorice sticks (broken up)
1 TB dried Orange Peel
Combine these dried herbs to create your herbal tea blend. Then bring 1 quart of water to a boil. Remove from heat. Add 1/4 C of your dried tea blend to the water. Stir. Cover and let steep for 20 minutes for full therapeautic herbal properties to be extracted. Drink hot or cold throughout the day during your cleanse to support organ function, elimination and detoxification. You may choose to sweeten this tea with agave nectar or raw unfiltered honey.