Wake Up Call for Your Gut

December 10th, 2018

The origins of yogurt trace back as far as 5000 BC. I find it hard to believe that this creamy, tangy treat has been eaten across Europe and the Middle East since the Roman times for its health benefits. The health benefits come from colonies of "good" bacteria introduced during production. These bacteria digest the carbohydrates in the milk and produce lactic acid. The acid, in turn, causes the milk to gel, giving yogurt its thick, creamy texture.

The "good" bacteria are called probiotics. They are wonderful for your digestive system and can prevent a whole host of stomach issues. Seventy percent of your immune system is located in your gut. Eating probiotic foods like yogurt actually encourages more good bacteria to grow, keeping your immune system strong. Add some fresh fruit and homemade granola, and you have a really healthy start to your day that will keep you satisfied well into lunch time. If you are one of the 60 million Americans who struggle with digestive problems, give your gut a wake-up call every morning with this recipe.

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Vegetable Soup

 December 3rd, 2018

I have said this before and I'll probably say it again, but my boys love soup any time of the year, especially in the fall and winter months. Since we have the roaring fire pit on most weekends now, what better that to sit chat, laugh and reminisce about vacations, movies and family events with a blanket around your shoulders and a hot bowl of nutritious soup warming your hands and your stomach at the same time.

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Easy Peasy Carrot Soup (with a slight touch of heat)

Chef Mark Allison's Column

November 26th, 2018

When I was playing around in the kitchen one weekend using up leftovers, I came across some carrots, a can of coconut milk, and an almost empty bottle of Thai chili sauce. I thought, "Let's combine these and see what we come up with." Well, if I say so myself, this was the best soup I've ever made. It is velvety smooth, stunning in color, delicious to taste with a slight touch of heat, and, boy, easy to make. This could definitely be a go-to soup to impress family or friends at your next dinner party. It's also fabulous as a comforting fall or winter lunch soup with toasted artisan bread or served cold in the hot summer months as a refreshingly cool appetizer.

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Split Pea Soup

 November 19th, 2018

Moving to a more plant based diet many years ago gave me the opportunity to work with a really underrated ingredient - dried beans, peas and lentils, a.k.a. legumes. They are simply mature beans that are dried and then removed from their pods. They are virtually the perfect food, full of flavor, very versatile to use, very inexpensive and nutritionally dense with protein, dietary fiber and complex carbohydrates.

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Oriental lentil broth

Oriental lentil broth

This soup is so simple yet tastes delicious so give it a try tonight - I'm sure the family with love it! Here's some information to share with the family over dinner tonight: Did you know that a cup of lentils contains about 18g of protein and a whopping 16g of fiber. That 1 cup also provides 37 percent of the Daily Value of iron and 49 percent of the Daily Value of manganese. Manganese is an important trace mineral that's essential for growth, reproduction, brain function and the proper metabolism of sugars, insulin and cholesterol. Additionally, the ancient Greeks used lentils in soups, salads and bread making over 10,000 years ago. Also, Catholics who could not afford to buy fish during "Lent" ate lentils. Just some interesting facts.

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Miso Soup

Chef Mark Allison's Column

Miso Soup

I love soup and so do my boys. This one is pretty easy and tastes wonderful. I first tried miso soup while on an amazing teaching opportunity in Singapore many years ago.
Where do travelers go to have good local food at a reasonable price in Singapore you may ask? That's the question I was asking myself on the flight there as I had already been told that Singapore was expensive.

The answer was quite simple - hawker centers, also known as food courts. At these down-to-earth culinary destinations, you can find a wide variety of local dishes, from Chicken Rice, Fried Kway Teow, Hokkien Mee, Bak Kut Teh, Satay, Laksa, Chilli Crab to the vegetarian Yong Tau Fu dish to miso soup.

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Mushroom Soup

October 29, 2018

 

Chef Mark Allison's Column

Store bought creamy mushroom soup that is not full of crazy ingredients can be hard to come by these days. Trying to find a vegan version is pretty much impossible (read the label very carefully). Even if you do, it's likely full of salt, preservatives additives and colorants. Well not anymore!

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Recipe of the Week

  

 

 October 8, 2018

 

Fabulous Green Bean Salad from Cooking Light

This dish is loaded with powerful phytonutrients and good fats.

Link

Dr. M

Sweet Potato recipe

July 24, 2017

https://food52.com/recipes/16204-jerry-traunfeld-s-root-ribbons-with-sage

Try this recipe with 1/2 the amount of butter or ghee and maple syrup. You will still be pleased with the final product.

Always consider reducing the sugar content of any recipe and assess the taste. Many dishes have unnecessary amounts of sugar and fat in them. Give this a twirl.

Dr. M

Strawberry Delight

July 10, 2017

Keep it simple

Using Organic strawberries, cut away the stem and feed it to your Coco (dog). Slice flesh in half and place in a bowl. Melt 70% or greater dark chocolate in a sauce pan. Lightly drizzle with the sharp end of a knife dipped in chocolate to leave a thin line on the berries. Less is more here as the chocolate is an accent and not used to overpower the berry flavor. Delicately salt for a sweet salt contrast and serve.

Yum,
Dr. M

Breakfast Tacos

April 3, 2017

Have your kids cook with you often. Here is a great breakfast recipe.

Breakfast Tacos

Ingredients: all organic if possible


Hard organic corn taco shells
Chicken or Duck(my favorite) eggs
Chorizo sausage - I get mine from Lee at Wild Turkey Farms
Shredded lettuce
Sliced grape or cherry tomatoes
Shredded Pecorino Romano cheese
Avocado - cubed in 0.5 cm sizes
Salsa of choice

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Stuffed Red Bell Pepper

January 30, 2017

Stuffed Red Bell Pepper 

This is a power packed meal with all three macronutrients and tons of micronutrients for good health. 

I made this tonight. Delicious

 

Ingredients:

Large red bell pepper
Avocado
Protein of your choice - i like sausage or chicken

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Just Mayo's Pea Protein based Mayo- Recipe Ideas

December 5, 2016

For folks that cannot tolerate eggs anymore as an intolerance or an allergy but like mayonnaise, there is a pea protein based mayo that is excellent by Just Mayo.

I frequently mix spices with it in order to make a remoulade that I dip my proteins in like sausage or fish.

The Savory Spice Shop has a delicious BBQ rub called Team Sweet Mama's KC style that makes a great remoulade. Using pre-made spice blends may be a little more expensive but offers a rapid and tasty way to improve the flavor of many dishes.

An added benefit is that spices offer many health benefits including protecting against inflammation and hyperglycemia.

Dr. M

Simple & Travel-worthy Trout Dish

October 10, 2016

Simple and travel worthy

Ingredients:

Trader Joe's Smoked Trout - 2 cans - drained
2 sprigs of fresh dill - chopped
1 teaspoon fresh parsley - chopped
6 grape tomatoes - halved
1/2 shallot - chopped
1 sundried tomato - chopped

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Slippery Elm Lozenges

September 26, 2016

A Kid's Herb Book (2000) by Lesley Tierra

Slippery Elm Lozenges:

Put ½ cup slippery elm powder in a bowl and make a well in the center. Pour ¼ c water (or licorice tea) into the hole and gently mix into the slippery elm powder to make smooth dough. Sprinkle some slippery elm powder on a clean flat surface and roll out the dough into ¼ inch thickness.

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Turkish Egg Dish (Menemen)

Try this Turkish egg dish from Food 52.

Ingredients:
• 2tablespoons olive oil
• 1tablespoon butter
• 1small white onion, diced
• 3green, mild Turkish peppers, seeded and chopped (or substitute 1 red bell pepper and 1/2 green bell pepper)
• 1/2teaspoon good-quality red pepper flakes, ideally a medium-spicy Turkish or Aleppo variety
• 1clove garlic, minced
• 4large tomatoes, chopped
• 5eggs, room temperature
• Salt and pepper to taste
• Parsley, chopped
• Turkish simit or other crusty bread
• Optional: fried sujuk (garlic sausage) and beyaz peynir (brined Turkish cheese similar to feta), to sprinkle on top

Directions:
1. Place a large skillet over medium heat and add the olive oil and butter.
2. Once the butter has melted into the oil, add the onion and peppers, a pinch of salt ,and the red pepper flakes. Cook, stirring occasionally, for around 5 minutes or until both onions and peppers have softened and smell fragrant.

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Meatloaf

 

 

 

 

 

 

 

 

 

 

  

August 22, 2016

Adapted from Tom Colicchio's Meatloaf
http://www.godairyfree.org/recipes/entrees/tom-colicchios-meatloaf-gluten-free-nut-free-soy-free

Ingredients:

1/2 medium yellow onion, diced
2 Chopped carrots
3 shallots diced
1 tbsp. extra-virgin olive oil
1 garlic clove, minced
2 lbs. local grassfed ground beef or bison(85% lean)

2 large eggs
3/4 cup fresh bread crumbs [use gluten-free bread to make this a GF meal too]
1 tbsp. chopped fresh oregano, or 1/2 tbsp. dried oregano
2 tbsp. Trader joe's Dijon mustard
2 tsp. kosher salt
1 tsp. freshly ground black pepper
2 tbsp. organic ketchup or better yet try Trader Joe's Kansas City Barbecue sauce

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Crunchy Celery, Radish, & Turnip Salad

Courtesy of Kukla on www.Food52.com

Serves 4 to 6

• 1/2 head celery (about 6-7 stalks), peeled and thinly sliced, leaves picked and reserved
• 1 bunch radishes, ends trimmed, thinly sliced
• 1 bunch young turnips, ends trimmed, halved and thinly sliced
• 5 spring onions, white and green parts thinly sliced
• 1/2 cup fresh flat leave parsley, chopped


For the sauce:


• 3 tablespoons Gorgonzola Dolce blue cheese, room temperature
• 2 tablespoons good quality mayonnaise
• 1/2 cup sour cream

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Detox Pancakes

Detox Pancakes

 

Ingredients:

1 Cup plus 2 Tbsp of gluten free rolled oats
2 tsp cinnamon
1/4 tsp of each - allspice, ginger and nutmeg
1/2 tsp of salt and baking soda
2/3 Cup of pumpkin puree

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Coconut Kefir

 

Coconut kefir (by Cultures for Health)

INGREDIENTS:
• Activated Milk Kefir Grains
• Coconut Milk

INSTRUCTIONS:
1. To make coconut milk kefir, place the milk kefir grains in coconut milk.
2. Stir with a non-metal spoon.

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