Author Archives: Patsy L Holden

Katuk-Stuffed Mushroom Cap

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Katuk’s nutritional content is outstanding: 49% protein, 18% fiber, vitamins A, B & C, potassium 2.77% (more than bananas at 1.48%);

calcium 2.77% (dried skim milk is less than half that at 1.3%); phosphorus .61% (dried soybeans are at .55%); magnesium .55%; and iron.

These mushroom caps stuffed with katuk leaves are delicious and very nutritious!

You will need:

10 mushroom caps (white or portabella)

1/2 -2 cups packed katuk leaves

2 tbsp freshly-minced onion

2 tbsp parmesan cheese

1 tbsp nutritional yeast

1 tsp garlic powder

2-3 cloves of black garlic, minced (optional)

1 tsp sea salt

2 tbsp olive oil

grass-fed butter

thinly sliced cheese for melting on top (your choice of flavor, optional)

1.  Gently clean the mushrooms.  Remove mushroom stems and lay the caps upside-down on a baking sheet covered with parchment paper.  Place a small amount of butter in each cap and bake for 5 minutes at 350 degree F.  Remove and set aside.

2.  Place the mushrooms stems, the katuk leaves, minced onion, parmesan, nutritional yeast, garlic powder, sea salt and olive oil in a food processor.  Process until it becomes a pesto, scraping the sides of the bowl to ensure even consistency.

3.  Fill each mushroom cap with some of the katuk filling, then bake again for another 20 minutes at 350 degrees F.

4.  During the last 5 minutes of baking, you can place a thin slice of cheese on each cap so that it melts, but doesn’t burn.

5.  Enjoy while hot!

 

Kale/nut/apple salad with balsamic vinegar/maple syrup dressing

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You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too!  It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.

Ingredients:

large bunch of chopped kale, or a large bag of chopped kale

several handfuls of various raw seeds and nuts (pecans, walnuts, sunflower seeds, sesame seeds, etc.)

2-3 diced apples, use both colors

handful of dried cranberries that are not coated in white sugar (fruit juice as the preservative is fine)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredients in a bowl until thoroughly mixed and pour over the kale salad.  Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.  

Refrigerate any un-eaten portion for up to 2 days.

 

 

Raw Cacao and Banana Almond Milkshake

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Serves 1

You will need:

1/2 avocado

1/2 banana

1-2 tbsp dried unsweetened cranberries (optional)

1/4 cup frozen blueberries (optional)

1-2 tbsp raw honey or erythritol

1 tsp cinnamon

1 tbsp raw cacao powder

up to 1 cup almond milk, to your desired consistency

1 tbsp cold-pressed coconut oil (optional)

1/2 tbsp Maca Root Powder

Blend with some ice cubes until a good smoothie consistency, enjoy!  Gently stir-in some chia seeds for extra texture and omega-3.

Summer Greens and Vegetable Salad with Balsamic Dressing

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You will need:

Romaine, Bok Choy, spinach, kale, arugula, wild greens like katuk (your favorite combo of leafy greens)

Combo of summer vegetables – yellow squash, red onion, green bell pepper, zucchini, broccoli, etc.

Chop vegetables into bite-size pieces and lightly steam, then cool to room temperature in a bath of chilled water.

Arrange leafy greens on a plate with the steamed veggies on top (after they have cooled).

Drizzle with the following amazing dressing recipe!

For the dressing:

5 tbsp olive oil

2 tbsp balsamic vinegar

2 tbsp apple cider vinegar

1 tbsp lemon juice

1 tsp dijon mustard (optional)

1/8 tsp garlic powder

1 tsp Italian seasoning or your favorite herbal seasoning blend

pinch of sea salt

(sesame seeds, sunflower seeds, raw pumpkin seeds, walnuts, etc can be used as extra toppings)

Wild Rice and Grouper Soup

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Serves 2-3

You will need:

1/2 lb wild-caught grouper

1/4 cup uncooked wild rice

1 medium onion, diced

1 can diced tomatoes

2 medium white potatoes, diced

1 tbsp chili powder

1/2 tbsp ginger powder

3 cloves garlic, minced

1 tsp garlic powder

3/4 tbsp turmeric powder

1 tbsp red miso or tamarind paste

1-2 tbsp coconut palm sugar

2 tbsp chopped chives

3/4 tbsp chopped cilantro

coconut oil, butter or ghee (for cooking)

Sea salt and fresh ground pepper

 

Instructions:

1.  Cook rice, set aside.

2.  Meanwhile, in a large sauce pan/pot, heat 1 tbsp cooking oil/fat and cook onion for a few minutes, then add 6-8 cups of filtered water and bring to a mild boil.

3.  Add potatoes and cook for about ten minutes.  Then add tomatoes, spices (not the fresh green herbs) and more water if needed.  Season with sea salt and water.

4.  Add fish pieces and keep the water at a simmer for about 10-15 minutes, until fish is fully cooked.  Add rice, fresh cilantro and chives, serve hot.

 

Alkaline Key Lime Fruit Dip

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8 tbsp organic cottage cheese

juice of 1/2 lemon

juice of 1 lime

1-2 tbsp raw honey

1/4 pure vanilla (optional)

In a bowl, use a hand-held emersion mixer to blend all ingredients thoroughly.

Use apple slices, strawberries, peach slices or dabble on top of a bowl of berries and seeds!

Can be stored 2-3 days.