What kind of Holistic Health Counselor would I be if I didn’t give you some tasty recipes for enhancing your health and wellness…

Seasonal Recipes Printable View

Following are a few recipes that utilize (for those of us in seasonal climates, anyway!) the energy of warming foods for fall and winter.

Apricot-Studded Pilaf with Mushrooms

Serves 4

Carrot juice, instead of broth, lends a sweetness to the pilaf that works well with the earthy flavors of mushrooms, pepper, sage, and rosemary.

Ingredients:

• 1 TB olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 8 oz mushrooms, thickly sliced
• 1 carrot, halved lengthwise and thinly sliced crosswise
• 1 green bell pepper, diced
• 1 cup long-grain brown rice
• 1/2 cup wild rice
• 2 cups carrot juice
• 3/4 tsp salt
• 1/2 tsp dried rosemary
• 1/2 tsp dried sage
• 1/4 tsp black pepper
• 1/2 cup dried apricots, diced

Directions:

1. In large saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, for 5 minutes or until onion is golden brown.

2. Stir in mushrooms, carrot, and bell pepper; cover and cook 7 minutes until the vegetables are tender.

3. Stir in brown rice, wild rice, carrot juice, salt, rosemary, sage, black pepper, and 2 cups of water and bring to a boil.

4. Stir in apricots and cook 45 minutes, or until rices are tender and liquid has been absorbed.

Roasted Root Vegetables

Serves 6

Ingredients:

• 2 pounds root vegetables (use potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 1-inch pieces
• 1 medium onion, peeled and cut into 1/3-inch wedges
• 1 tablespoon extra-virgin olive oil
• Salt to taste
• 1 head garlic, separated into cloves and peeled
• Chopped fresh herbs like rosemary or balsamic vinegar

Directions:

1. Heat oven to 400 degrees.

2. Place the root vegetables and onion in a roasting pan.
Toss the vegetables with the olive oil and salt to taste. Do not crowd the vegetables.

3. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, scatter the garlic cloves in with the vegetables. Continue stirring every 15 minutes until the vegetables are tender and evenly browned.

4. Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar, if you like for additional flavor.

Maple Apple Crisp

Serves 6

Ingredients:

• 2 1/2 lbs organic apples
• 1/2 cup organic raisins
• 1/3 cup maple syrup
• 1 TB lemon juice
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg

Topping

• 1/2 cup rolled organic oats
• 3/4 cup maple sugar
• 1/3 cup all purpose organic spelt flour
• 1 tsp cinnamon
• 1 tsp sea salt
• 1 stick (1/2 cup) organic unsalted butter, melted

Directions:

1. Preheat oven to 375°F.

2. Peel, quarter and slice the apples into ¼-inch wedges.

3. In a bowl, toss the apples together with the raisins, maple syrup, lemon juice, vanilla, cinnamon and nutmeg. Spread evenly in a buttered 9-inch deep-dish pie plate.

4. In another bowl, toss the rolled oats with the maple or brown sugar, flour, cinnamon and salt. Add the melted butter and stir until evenly moistened.

5. Scatter the crumbs over the apples all the way to the edge.

6. Bake for 45 minutes, or until the apples are tender, the filling is bubbling and the topping is toasted. Let rest for 20 to 30 minutes.

A Full Menu Printable View

Following is a menu and shopping list for a complete winter meal from the Institute for Integrative Nutrition – red lentil stew with root vegetables, basmati rice, crunchy vegetable slaw, and sautéed broccoli. Enjoy!

Red Lentil Stew with Root Vegetables

Start this first because it takes the longest to cook.

• 1 cup red lentils, rinsed
• 4 cups water
• 1-3” piece of kombu
• 1 yellow onion
• 2-3 parsnips (or other sweet root vegetable like: rutabaga or turnip)
• 4 cloves of garlic or more to your taste
• 1 Tablespoon Cumin
• juice of one lemon
• salt or umeboshi vinegar to taste
• Garnish: fresh cilantro or scallions, if you like

Directions:

1. Optional: soak the lentils in 3 cups water for up to 1 day, drain

2. Place the lentils in a pot with 4 cups of water.

3. Bring the lentils to a boil and skim off any foam with a spoon.

4. Turn heat down and add kombu. Don’t boil kombu or it will be bitter.

5. Chop parsnips, onions and garlic. Add them to the pot with the cumin.

6. Cover and cook for 1 hour, stirring occasionally. The more you stir the creamier it will be.

7. Add the lemon juice and salt or umeboshi vinegar. Stir well.

8. Garnish and serve hot.

Basmati Rice

Start this next after the lentils are cooking.

Ingredients: (serves 4)

• 1 cup brown basmati rice, washed
• 2 cups water
• pinch of salt

Directions:

1. Optional: soak the rice in 3 cups water for up to one day. Drain and go to step 2.

2. Place the basmati rice in a pot with 2 cups water and a pinch of salt.

3. Bring to a rolling boil. Cover and reduce heat to the lowest setting.

4. Let it cook for 40 minutes, or until done. Don’t stir it while it is cooking.

5. Turn heat off and let it sit for 5 minutes to finish cooking.

6. Fluff gently to separate grains before serving.

Crunchy Vegetable Slaw

Make this next after the rice is cooking

Ingredients: (serves 4)

• 5 stalks of bok choy (about 1/2 a head), thinly sliced
• 1/2 a small red onion, thinly sliced
• 1 granny smith apple, sliced
• 1/2 cup of alfalfa sprouts (optional)

Dressing:

• 1 teaspoon ground coriander
• 1 teaspoon dijon mustard
• 2 Tablespoon apple cider vinegar (or lemon juice)
• 1/4 cup olive oil
• 2 teaspooon honey or brown rice syrup
• Salt and black pepper to taste

Directions:

1. In a bowl combine all ingredients.

2. Either eat immediately or chill for up to one hour and then add the apples just before eating.

Variations:

• Use cabbage instead of bok choy.
• Use carrot slices instead of onion.
• Add fresh herbs like cilantro, parsley, mint or scallions.
• Double the dressing ingredients and use on leftover grains.

Sauteed Broccoli

Make this last, you can start sautéing the broccoli after you’ve turned the heat off of the rice and it is steaming for the 5 additional minutes

Ingredients: (serves 4)

• 2 cloves garlic chopped
• 1 Tablespoon olive oil
• 1 large head of broccoli, cut in to bite size pieces
• salt and black pepper
• 1/4 cup water

Directions:

1. Heat a sauté pan over medium heat. Add the olive oil and garlic.

2. Stir continuously for 30 seconds.

3. Add the broccoli, salt and pepper. Stir to coat with the olive oil.

4. Carefully add the water and cover.

5. Cook over high heat for 2-3 minutes until crisp-tender.

Variation:

Use this quick sauté-steam technique with almost any vegetable and your favorite seasonings.

Shopping List

Produce
Start in the produce aisle. You may find something wonderful you weren’t expecting and change your menu a little!

• 1 yellow onion
• 1 small red onion
• 3 parsnips or other sweet root vegetable like: rutabaga or turnip.
• 1 head of garlic
• cilantro or scallion for garnish on the soup (optional)
• 1 head of bok choy (or napa cabbage, romaine lettuce etc..)
• 1 granny smith apple (or any crunchy apple)
• 1 package of alfalfa sprouts
• 1 large head of broccoli
• 2 lemons

Dry Goods
These ingredients will keep for a long time so buying extra is a good idea.

• 1 cup red lentils
• 1 piece of kombu
• 1 tablespoon ground cumin
• 1 cup brown basmati rice
• 1 teaspoon ground coriander

Pantry
These ingredients are useful to always have in your kitchen.

• Sea salt
• Black pepper
• Umeboshi vinegar (optional)
• Dijon mustard
• Apple cider vinegar
• Olive oil
• Honey or Brown rice syrup