Coconut mushroom soup…

I love a good soup. Something about soup always makes me feel cozy, loved, and happy. Especially when it is delicious. I have made this mushroom soup a few times now and I have always enjoyed the texture and creaminess of it. There is no dairy in this soup, but it is super creamy because of the coconut milk.

I also love how easy this soup is to make. There are only 3 ingredients - mushrooms, olive oil, and coconut milk - plus a touch of sea salt. How simple and fun!

This is my boyfriend’s favorite soup and we both really enjoy it. So I thought I would share it here.

Mushrooms have copper, potassium, magnesium, selenium, zinc, and B vitamins. Mushrooms are also high in antioxidants.

Coconut milk has magnesium, potassium, manganese, selenium and other nutrients.

Enjoy!

***

Coconut mushroom soup:

Ingredients: (serves 4)

•organic cremini mushrooms, about 24 ounces, about 4-6 cups chopped
•organic, cold-pressed olive oil, 2 tablespoons
•whole full fat coconut milk, 2 cans, 27 ounces (each can is about 13.5 ounces)
•sea salt, to taste

Utensils:

•cutting board
•knife
•large bowl
•Dutch oven pot with lid
•wooden spoon
•measuring spoon

1. Prep your mushrooms: wipe each mushroom with a moist paper towel or cloth towel or with a tiny bit of water. Pat dry with another paper towel or cloth towel.

2. Cut the ends of each mushroom stem. Set aside.

3. Chop the mushrooms in bite size pieces—in slices as well as in quarters. This adds texture and variety to the mushroom pieces in your soup.

4. Add all the prepped mushrooms to a large bowl and set aside.

5. Place your pot on the stove on a low to medium heat setting. Let the pot heat slightly (just a minute or so) and then add the two tablespoons of olive oil to the pot.

6. Once the oil has a slight shimmery quality, add the sliced mushrooms to the warm olive oil in the pot.

7. Start sauteeing the mushrooms and stirring occasionally. This should take about ten minutes. Add a sprinkle of sea salt as well.

8. Once the mushrooms are sauteed, and softened, add the coconut milk to the pot.

9. Stir well and let the mushroom-coconut milk mixture come to a boil. This should take about another ten minutes.

10. Once the mushrooms and coconut milk reach a low boil, reduce the heat to low, and let your mushroom soup simmer. Let the soup simmer for about 30 minutes with a lid on. Use a timer.

11. Check your mushroom soup and stir occasionally during this last half hour.

12. Stir again, and add sea salt to taste.

13. Serve your creamy mushroom soup hot.

    Enjoy!

Options:

• You can refrigerate this soup in a bowl with a fitted lid. It will last 1-2 days in the fridge.

• Feel free to sprinkle your soup, once you are serving it in a bowl, with freshly chopped chives or a sprinkle of freshly chopped parsley.

• Use organic mushrooms and organic coconut milk when possible.

• I find that the whole full fat coconut milk that is in cans, rather than the carton version of coconut milk, works best. Many of these boxed and bottled coconut milks are watery, and have a thin consistency, so you will not have that creamy consistency in the soup.

• This soup is delicious when served hot!

• Add a tossed mixed field greens side salad, some healthy crackers, toasted millet bread, or toasted rice bread, and you are good to go!

Enjoy!

March 27, 2020 • recipe 26

An original recipe by Carol Giardino • all rights reserved.

My friend Stephanie is always asking me how I make my smoothies, so I thought I would share my smoothie recipe that I have been enjoying here. I have given this smoothie recipe to a bunch of friends now, and they all enjoy this simple blend of ingredients. It is a healthy smoothie.

Superfoods are just that: super foods! Superfoods have a high nutrient density and are beneficial to your health and wellbeing. The basic definition of a “superfood” is a food that has a lot of nutritional value and benefits your health. I like to use nutrient-dense foods and especially superfoods—chia seeds, hemp seeds, raw cacao, maca, and spirulina-which are all superfoods, in my smoothie. Why not get a smoothie filled with nutrient-dense ingredients?

I most definitely like to enjoy a smoothie now and then, but I do not recommend a smoothie as a daily meal. I think it works on occasion. As a treat. This smoothie tastes like a chocolate milkshake. However, it is good for you. It is also fun and adds some good quality nutrition to your day. This healthy smoothie adds lots of protein, fiber, phytonutrients, antioxidants, vitamin E, vitamin C, potassium, B vitamins, prebiotics, and micronutrients. Enjoy!

In terms of nutrition, the chia seeds and hemp seeds add protein, as well as other nutrients. One tablespoon of chia seeds has 3 grams of protein and one tablespoon of hemp seeds has 3 grams of protein, so you are adding 6 grams of protein to your smoothie!

Hemp seeds also have fiber and vitamin E. The chia seeds have plenty of fiber and phytonutrients. The banana adds a bit of potassium, fiber, and prebiotic benefits to the mix. The almond milk adds vitamin E. Raw cacao adds antioxidants and so does the maple syrup. Raw honey adds antioxidants and phytonutrients. Spirulina adds antioxidants, B vitamins, protein. And maca adds fiber, vitamin C, antioxidants, micronutrients, and is also an adaptogen. Even that sprinkle of cinnamon adds healthy benefits! Cinnamon helps balance insulin levels and has antioxidant benefits.

I also recommend that you freeze your bananas. It makes the smoothie much more luscious. And adds density to your smoothie. Always peel your bananas first before freezing them. And, it is best to enjoy your smoothie right away. Enjoy!

Superfood Power Smoothie
(serves one)

Ingredients:
• Almond milk, 1 cup
• Banana, 1/2 medium (frozen, peeled)
• Ice cubes, 1 tray, about 12 ice cubes
• Protein powder, 1 scoop (I use Sun Warrior protein powder, chocolate)
• Greens powder, 1 scoop (I use Green Vibrance)
• Organic cacao powder, 1 tablespoon (I like the Navitas Organic Cacao Powder)
• Hemp seeds, 1 tablespoon (I use Manitoba Harvest Organic Hemp Hearts)
• Chia seeds, 1 tablespoon (I like Nutiva Organic Chia Seeds)
• Organic maple syrup, 1 tablespoon
• Raw honey, 1 tablespoon
• Vanilla extract, 1 teaspoon
• Spirulina, 1 teaspoon (I use Nutrex Pure Hawaiian Spirulina)
• Maca powder, 1 teaspoon (I use Navitas Organics Maca Powder)
• Cinnamon, 1 teaspoon

Utensils:
• High speed blender (I use a Vitamix)
• Measuring cup
• Measuring spoons
• A tall glass

Add ingredients together in a high speed blender. Blend and enjoy! Best enjoyed right away.

Options:
1. Try using frozen wild blueberries, strawberries, mangoes, raspberries or peaches instead of bananas. The frozen fruit adds density to your smoothie.
2. Add a dash of turmeric for some added health benefits…just a teaspoon will do!
3. Add hemp milk, cashew milk, rice milk , oat milk instead of almond milk.
4. Add a tablespoon of almond butter, peanut butter, cashew butter, pumpkin seed butter, pecan butter or walnut butter for a bit of added protein in your smoothie.
5. Add a 1/4 slice of avocado to your smoothie.

Enjoy!

june 3, 2019 • recipe 23
an original recipe by Carol Giardino • all rights reserved

Salmon en Papillote…

En papillote means “in parchment” in French. My mother, who is French, originally from Lyons, France, makes this dish pretty much every week. It is one of her favorite dishes.

Although I had never worked with parchment paper before but always thought it was an intriguing way to cook something, and, since I enjoy my mother’s salmon dish so much, I decided to try this recipe on my own. Very fun and easy to do.

So, this is a tribute to my mother’s simple salmon “en papillote.” A classic staple! I hope you enjoy this fish dish as much as I do! Always opt for the best ingredients—wild salmon whenever possible, fresh herbs, and fresh lemons.

Wild salmon has wonderful health benefits. It has omega-3 essential fatty acids which are excellent for your brain health. Salmon is an excellent source of protein as well.

This dish is delicious the next day, served cold, with a dollop of green herb sauce. Or a simple dollop of good (French!) mustard. Enjoy!

Ingredients: (serves 2)
• wild salmon filets, two pieces, about 6 ounces each (skin optional)
• lemon, 1/2
• sea salt
• black pepper
• herbes de provence, (a mixture of dried herbs from Provence, France),
about two teaspoons
• fresh microgreens (optional) (for creating a pretty plate…as a garnish),
about two tablespoons

Utensils:
Parchment paper, two large squares about 15 by 15 inches…
(please note: always use culinary parchment paper! For culinary use only! Not regular paper. You can buy this specialty item – parchment paper for culinary use only – at grocery stores, culinary stores, or specialty food department stores).
Baking dish

1. Preheat oven to 400 degrees.
2. Tear off two large squares of parchment paper. Set aside.
3. Place each salmon filet in the center of each parchment square.
4. Season with salt, pepper, herbes de provence.
5. Squeeze fresh lemon on each salmon filet.
6. Wrap each salmon filet with parchment paper and with a twist on each side. Fold each side twist and tuck each side twist under the salmon filet parchment packet. Make sure there is a little air in the packet.
7. Place the two salmon filet parchment paper packets in the baking dish.
8. Once oven is heated, bake the prepped salmon filet packets in the baking dish, for 30 minutes. Serve the salmon in the parchment packets as part of your dining experience. Have guests unwrap their parchment packets on their plates and enjoy! Add a tiny sprinkle of fresh microgreens on top of each filet for a bit of beauty and fun!

Options:
1. Enjoy other types of fresh fish—cod, mahi, tilapia, halibut, tuna.
2. Use lime instead of lemon.
3. Add other dried herbs instead of herbes de provence—dill, parsley, tarragon.
4. Use fresh herbs instead of dried herbs—a sprig of dill, a sprig of parsley, a sprig of tarragon for a different culinary flavor.
5. Add a bright verdant sauce to your salmon dish once it is done—pesto or salsa verde! Dollop a bright fresh green sauce on top of your salmon and enjoy! Serve a fresh green herb sauce in a pretty pottery bowl or in a small side dish with a spoon. Have your guests add a spoonful of salsa verde on top of their salmon filet, once the salmon is served.
6. To complete your dinner: add a salad of mixed field greens with a vinaigrette dressing, a side dish of sautéed vegetables, and a side dish of small, steamed potatoes!

*use culinary parchment paper only—meant for cooking purposes.

Enjoy!

october 22, 2018 • recipe 22
a recipe by Carol Giardino • all rights reserved

Baked apples are a simple, healthy, and delicious dessert...but a lot of people have never made them before!  My boyfriend, for example, told me that he has never made a baked apple, and a girlfriend of mine also told me the same thing: that she has never made a baked apple!  So for those of you who have never made baked apples, ever, do try this recipe.  It's simple, easy, and fun...and of course nutritious and delicious.  Enjoy!

Baked apple recipes often include brown sugar, cloves, allspice, nutmeg, butter, and raisins...and you can certainly add all that if you want to do so, but I prefer simple, whole, healthy foods, so this is my version of a healthier baked apple.  I hope you will enjoy this recipe too.

I am keeping it simple!  Just four ingredients:  apples, cinnamon, lemon, maple syrup...what's not to love?

Baked apples are a fun dessert since they are so easy to prepare and fun to eat.  On a nutritional level, one apple contains about 4 grams of fiber, numerous vitamins, especially vitamin C, phytonutrients, and many antioxidant benefits.  Lemon also adds a dash of vitamin C, cinnamon helps stabilize blood glucose levels, and maple syrup has a low glycemic index, manganese, and other trace levels of nutrients, and many antioxidant benefits.

There is something so sweet about a warm apple dish--a warm baked apple always feels nourishing, homey, yummy.

These baked apples last several days in the fridge, in a fitted covered bowl.  You can also reheat the baked apples.  I have tried this recipe out with many "recipe-tester" friends (you know who you are!)...and so far it's a keeper.  I hope you enjoy this simple dessert as much as I do.  I just made this apple dessert tonight, for some neighbors.  Left two baked apples on their doorstep!

Maple-cinnamon baked apples
(serves 6)

Utensils:
1 small, shallow baking dish
small paring knife
cutting board
knife
large spoon
measuring spoons

Ingredients:
• 6 organic apples (I use organic Gala apples)
• organic maple syrup, 6 tablespoons
• 1 fresh lemon
• cinnamon, 6 teaspoons
• water, 1/2 to 1 cup (depending on baking dish)

1.  Wash apples and place in shallow baking dish.  Add about a 1/2 to 1 cup of water on the bottom of the baking dish, so that the water covers an inch of the apple bottoms.  Set aside.
2.  Core the top 1/4 of each apple, so that you have a small cone-shaped pocket.  Discard  the apple tops and stems. Make sure to keep the bottom half of the apples intact (do not core through. There should be no hole in the bottom of the apples).
3.  Sprinkle 1 teaspoon of cinnamon into each apple pocket.  Set aside.
4.  Squeeze 1 lemon on all of the apples, including each of the apple pockets.  Remove any lemon pits.  Set aside.  
5.  Add 1 tablespoon of maple syrup into each apple pocket that is filled with cinnamon and lemon juice.  Set aside.  
6.  Preheat oven to 375 degrees.  Once oven is ready, place prepped apple dish in the oven.  Bake apples for 1 hour and 15 minutes.  
7.  While the apples are baking, baste each apple several times throughout the cooking period.  With a large spoon, spoon cinnamon-lemon-maple syrup-water mixture that is on the bottom of the baking dish, onto the tops of each of the apples as well as in the apple pockets.  Do this about 2 to 3 times throughout the cooking period.
8.  To see if the apples are done baking, pierce a clean knife into one of the apples.  If the knife comes out clean, and the apples feel soft, the baked apples are ready.
9.  Let the baked apples cool slightly (about 10 minutes) before serving.  Serve in pretty small bowls, and add a few large spoonfuls of the cinnamon-lemon-maple syrup-water mixture on the tops of the apples before serving. 

Enjoy!

Options:
• use honey, coconut sugar, coconut nectar instead of maple syrup.

december 17, 2017 • recipe 20
a recipe by Carol Giardino • all rights reserved

Autumn leaves, pumpkins, crisp winds, and crunchy sweaters...

I love Autumn, the brisk Fall weather, all the colorful leaves, and the wonderful array of harvest foods--baked apples, hot cider, roasted chestnuts, pumpkins, and squash.  We do not have the Fall season here on Maui so I do miss this special season.  And I have always loved pumpkin pie, especially for Thanksgiving. There is something deliciously fun about the sweetness of the pie, and all the earthy spices.  One of my favorite pies!  Pumpkin pie is not as decadent as cheesecake or chocolate cake and I love the smooth texture and depth of flavor.

Since I try to avoid gluten, which is usually in the crust, and I do miss pumpkin pie, I decided to make a healthier version.  I do not add a crust, so this is a pumpkin pudding!   Instead of sugar, I add maple syrup, and instead of cow's milk, I add coconut milk.  I also add chia seeds for fiber and texture.  I also made this a simple, easy recipe.  Just four ingredients.  And four spices.  And ten minutes to prepare. 

I first made this dessert last November for Thanksgiving.  I have enjoyed it so much that I make it now for dessert any time of the year.  And the pudding lasts for a few days in the fridge.  I hope you enjoy this healthy dessert as much as I do.  

In terms of nutritional value, this pumpkin pudding adds healthy fiber from the pumpkin puree and chia seeds.  The pumpkin also adds vitamin A, and vitamin C.  The chia seeds are a superfood and provide protein, omega-3 fatty acids, and are rich in antioxidants.  Chia seeds also add calcium, phosphorus, magnesium.  And the coconut milk adds healthy fats.

It is best to serve this pudding chilled.  And do give your dessert that extra special something with a pretty bowl, spoon, and napkin.  Make life special.  Enjoy!

Pumpkin Passion Pudding
(serves 6-8)

Utensils:
• 1 large mixing bowl with fitted lid
• wooden spoon, large spoon or rubber spatula
• measuring spoons

Ingredients:
• Organic pureed pumpkin (2 cans, about 30 oz)
• Organic coconut milk (1 can, about 8 oz) (coconut milk in a can has a thicker consistency than coconut milk in a bottle or box)  
• Organic maple syrup (1 small bottle, about 8 oz)
• Organic chia seeds, 12 tablespoons
• cinnamon, 2 teaspoons
• nutmeg, 1 teaspoon
• allspice, 1/2 teaspoon
• ground cloves, 1/2 teaspoon

1. In a large mixing bowl, add pureed pumpkin, coconut milk, maple syrup, chia seeds.  Stir well.  Set aside.  
2. Gather spices together and the measuring spoons.  Add cinnamon, nutmeg, allspice, and ground cloves to the mixing bowl.  Stir well.  
3. Add fitted lid to mixing bowl and cover well.  Place bowl in fridge.  Let pumpkin pudding sit in fridge for 4-6 hours.  
4. When ready for dessert, serve the pumpkin pudding chilled in small, pretty bowls. Add a spoon and napkin.  Enjoy!

Options:
• Add a 1/2 teaspoon of ginger to the mix for added spice.
• Add regular coconut milk (in a box or bottle) instead of coconut milk in a can, for a softer consistency.
• Add almond milk, hemp milk, or rice milk instead of coconut milk.  These milks will also have a softer consistency.
• Add a bit of crunch on top by sprinkling granola when ready to serve.
• Add a bit of crunch on top by sprinkling chopped pecans, or chopped hazelnuts when ready to serve. 
• Add whipped cashew cream (instead of whipped cream) on top for a bit of fun.
• Add grated raw green pistachios sprinkled on top when ready to serve. 

Enjoy!

november 21, 2017 • recipe 19
a recipe by Carol Giardino • all rights reserved

When I first started eating kale salads a few years ago, I thought that raw kale, in a salad, was always much too dry and much too chewy.  I enjoyed sauteeing kale with garlic and olive oil, or steaming kale, or even roasting kale leaves to make kale chips, but I never enjoyed raw kale leaves in a salad. 

Now that I understand the secret to a good kale salad (massaging the kale leaves with the olive oil) it is a different experience entirely!  I love kale salads!  And creating your own home-made kale salad is even better!

Kale is one of the most nutrient-dense foods out there.  It has so many nutrients--vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, calcium, potassium, quercetin, lutein, fiber...so if you can add a kale salad once a week to your diet, your body will thank you!  Kale also has many anti-inflammatory benefits, as well as anti-oxidant benefits, and anti-cancer benefits. 

I happen to love Caesar salads so this is my version of a healthy Caesar salad, using lacinato kale instead of romaine lettuce.

Kale Caesar Salad
(serves 2)

Ingredients:
• lacinato kale, 6 cups (de-stemmed, chopped flat leaf Tuscan kale)
• garlic, 2 cloves
• lemon, 2 tablespoons (about a half lemon)
• organic extra virgin cold-pressed olive oil, 4 tablespoons
• red onion, 1/4 cup (chopped, small dice)
• Parmesan cheese, 2 ounces grated
• Himalayan sea salt, to taste
• freshly ground black pepper, to taste

1.  Wash and pat dry kale leaves with a paper towel. Make sure leaves are dry.
2.  De-stem kale leaves from their center stems. Discard stems.
3.  Chop kale in a chiffonade style cutting technique. Set chopped kale aside in a large salad bowl.  
4.  Peel and chop red onion in small dice. Set aside.
5.  Peel and mash garlic cloves. Set aside.
6.  Squeeze lemon. Set juice aside in a small bowl.  
7.  Once all ingredients are cleaned and prepped, start creating salad.  
8.  Toss kale, garlic, lemon juice, olive oil in a large salad bowl. Mix well. 
9.  Massage kale leaves with the garlic, lemon juice, olive oil. Toss and mix well. 
10.  Add red onion, 1/3 of parmesan. Mix well.
11.  Season with sea salt and black pepper, to taste.
12.  Add more parmesan to salad bowl. Mix well.
13.  When ready to present kale salad, sprinkle remaining parmesan, toss, and serve.

Options:
1.  Add a sprinkle of red chile flakes for a bit of heat.
2.  Add a sprinkle of pitted kalamata olives to the mix.
3.  Toss in (gluten-free!) bread crumbs to the salad. 
4.  Add chopped anchovies to the salad. 
5.  Add heirloom cherry tomatoes (cut them in halves) to the salad for a bit of color and flavor.
6.  Add finely chopped (small dice) sun-dried tomatoes to the salad.
7.  Add a side bowl of freshly grated parmesan to your dinner table for extra sprinkles of parmesan!
8.  For a dairy-free option, use nutritional yeast instead of parmesan!

Enjoy!

april 24, 2017 • recipe 18
a recipe by Carol Giardino • all rights reserved

I have always loved sautéed vegetables.  And I like this combination of vegetables, especially.  One day, when I was at my local grocery market, in Pukalani, I noticed these interesting looking mung bean sprouts.  

There is a big Asian community here on Maui, and mung bean sprouts are used often in Asian cuisine.  I have always enjoyed mung bean sprouts in many Asian dishes, but had never cooked with them.  

I decided to try something new and add them to my next dish.  I have been sauteeing asparagus, and other veggies, with mung bean sprouts ever since!  

This is a simple, healthy,  and delicious dish.  In terms of nutritional value, asparagus has vitamin K, folate, copper, and B vitamins.  Asparagus is also a good vegetable for the digestive tract.  Asparagus has anti-inflammatory and antioxidant benefits as well as phytonutrients.  Mushrooms have copper, selenium, B vitamins, phytonutrients, anti-inflammatory and antioxidant benefits.  Mung bean sprouts have B vitamins, vitamin C and vitamin K.  And onion has sulfur, quercetin, anti-inflammatory and antioxidant benefits.  Curry has turmeric, which has the active compound curcumin, and that has anti-inflammatory benefits.  And that little dash of lemon juice adds vitamin C!  When you saute all these vegetables and ingredients together (lots of fiber too!) you are adding to your nutritional health!  Enjoy.  

Asian Fusion
(serves 2)

Ingredients: 
• 1/2 pound thin asparagus (one cup chopped asparagus) (about 20 asparagus spears)
• 1 medium onion
• 1 cup mung bean sprouts
• 1 cup chopped Crimini (also called white button) mushrooms (about five mushrooms)
• 2 tablespoons organic, cold-pressed, extra virgin olive oil
• 1 teaspoon lemon juice (use a fresh lemon)
• 1 teaspoon curry
• Himalayan pink sea salt (to taste)
• Black pepper (to taste)

1. Clean and prepare all vegetables.  Set aside.  
2. Chop one medium onion into thin slices.  Set aside.
3. Wash asparagus spears.  Dry well.  Chop asparagus spears into one inch pieces.  Discard stalky stems.  Measure one cup chopped asparagus. Set aside.
4. Measure one cup mung bean sprouts.  Set aside.
5. Wash mushrooms.  Dry well.  Use a damp cloth to remove any dirt from mushroom caps.  Remove and discard mushroom stems.  Chop mushroom caps into thin slices.  Measure one cup chopped mushrooms. Set aside.
6. In a medium sauté pan, add two tablespoons olive oil, and heat pan on medium flame.  Heat till oil is a silky, shimmery texture.  Add sliced onion.  Sauté for five minutes.
7.  Once onions are sautéed, add 1 teaspoon curry, into middle of pan.  Let curry heat up for 5 minutes while onions are sautéing.  Then stir onions so that the heated curry mixes well with the sautéed onions.
8. Add asparagus tips.  Stir onion, asparagus together.
9. After a few minutes, add mung bean sprouts.  Stir onion, asparagus, mung bean sprouts together.
10. After a few minutes, add sliced mushrooms.  Stir all veggies (onion, asparagus, mung bean sprouts, mushrooms) together.
11. Sauté another five minutes.  Sprinkle one teaspoon of lemon juice to sautéed veggies.  Stir all veggies together.
12. Sauté a few more minutes, for a total cooking time of about 20 minutes.  Add salt, pepper to taste.  Stir all veggies together.
13. Serve immediately.  

Enjoy!

Options:
• Add string beans, or snow peas, instead of asparagus.
• Add shallots instead of onions.
• Add a teaspoon of paprika, cumin, or thyme instead of curry.  (Will create a different flavor profile).
• Add a sprinkle of black sesame seeds, on top of sautéed veggies, for a finishing touch.
• Add a sprinkle of chopped fresh parsley , basil, mint, micro-greens, or edible orange nasturtium flower blossoms, on top of sautéed veggies, for a finishing touch. 

july 1, 2016 • recipe 14
a recipe by Carol Giardino • all rights reserved

This is a veggie side dish that is super simple and fun.  My Mom makes asparagus often and it is really refreshing in the summer, especially.  But you can have this dish any time!  You can also prepare both the asparagus and the vinaigrette a day in advance, for any dinner party or meal you want to make ahead of time.  Keeps life simple!

Did you know that asparagus stalks grow straight up, like blades of grass?  Who knew!!!  I remember seeing my first wild asparagus on a summer walk one day, on the side of a country road, and being so delighted by the straight up stalks of asparagus!  I never knew they grew that way.  Sometimes you don't know how your food originally grows up.  So fun. 

Asparagus has wonderful nutritional value--has vitamin K, folate, vitamin C, vitamin A, and has lots of fiber, phytonutrients, and antioxidants.  Definitely a healthy vegetable!  Enjoy.

Asparagus with a Lemon-Caper Vinaigrette
(serves 2)

Ingredients:
• 1 bunch thin asparagus
• 1 lemon
• Organic extra virgin olive oil(4 tablespoons)
• Capers (3 tablespoons)

1.  Wash asparagus and pat dry on a paper towel.
2.  Break off stems of each asparagus stalk, about 3/4 from tip, where they naturally snap off.  Set aside.
3.  Steam asparagus till bright green, and when they have a slight, soft crunch (about 5 minutes). Be careful not to overcook asparagus. They turn dark in color and get wilted. 
4.  While asparagus are steaming, add 3 tablespoons of capers to a bowl. A little caper juice is okay. 
5.  Add 4 tablespoons of olive oil into bowl.
6.  Add juice of one half lemon into bowl.
7.  Blend capers, olive oil, lemon ingredients in a high speed blender for a few seconds, and set aside, back in bowl.
8.  Once asparagus are steamed, use tongs to place them on a dish.
9.  Serve with a small bowl of the lemon-caper vinaigrette dressing on the side.
10.  Let asparagus cool, either at room temperature or in fridge.
11.  This dish is best served chilled. 
12.  Add a lemon wedge for presentation, and toss a few scattered capers onto the dish for presentation as well, with the side serving of vinaigrette dressing.  Don't forget to drizzle a little vinaigrette dressing on the tips of the asparagus too!

Options:
• Use a mustard vinaigrette instead of the lemon-caper vinaigrette.
• Use a balsamic vinaigrette instead of the lemon-caper vinaigrette.
• Serve with seed crackers, toasted millet bread points, rice crackers.
• Makes a great appetizer.
• Best served the same day or a day later.
• Steamed asparagus, without dressing, can last a few days in the fridge.
• This veggie dish pairs well with a grilled piece of mahi fish! 
• You can use the vinaigrette dressing drizzled onto the grilled fish as well. 
• Use other types of grilled fish with your asparagus dish too.

Enjoy!

july 7, 2015 •  recipe 8
a recipe by Carol Giardino • all rights reserved

The caprese salad is a salad meaning "salad of Capri"...and is a simple Italian salad full of flavor, simplicity, and fun.  It has only three ingredients — fresh basil, fresh mozzarella, and fresh tomato, and is super delicious precisely because of it's simplicity.  The caprese salad was also made to look like the Italian flag — with the red, white and green colors.  I love when a recipe is both simple, flavorful, and fun.  This is it!

This salad is such a fun treat, and simple to do.  Make sure to buy the best ingredients. 

Enjoy!

Basil Caprese Cobb Salad
(serves 2)

Ingredients:
• 1 box organic grape tomatoes
• 1 bunch fresh basil
• 1 ball fresh Mozzarella cheese
• Organic extra virgin olive oil (6 tablespoons or 1/3 cup)
• Organic balsamic vinegar (3 tablespoons)
• Himalayan sea salt
• Fresh black pepper

1.  Wash grape tomatoes, and pat dry on a paper towel. Chop grape tomatoes in half.  Toss in bowl.
2.  Slice mozzarella cheese in thick 1/2 inch slices. Once all the cheese is sliced, chop each mozzarella slice into long, thin strips that are about a 1/2 inch wide. Once the long, vertical strips are done, with one slice, turn your cheese vertical strips the other way, and chop cheese in 1/2 inch square pieces. Should look like roughly chopped 1/2 inch squares. Toss in bowl.
3.  Separate basil leaves from stems. Chiffonade basil leaves by stacking them up on top of each other, together, and then rolling them in a tight long roll. Chop the basil leaves in a 1/4 inch rough chop. Does not have to be exact. Place in separate bowl.  
4.  Once done with prepping main ingredients, toss tomatoes, cheese, basil into large salad bowl. 
5.  Pour balsamic vinegar into salad bowl.
6.  Pour olive oil into salad bowl.
7.  Season with salt, pepper.
8.  Toss well with salad fork and spoon.
9.  Chill in fridge till ready to serve.  

Options:
• Add cherry tomatoes, heirloom cherry tomatoes, or large tomatoes instead of grape tomatoes.
• Add extra firm tofu instead of mozzarella cheese, for a non-dairy substitution.
• Serve your salad on a pretty platter or pottery bowl for an extra bit of beauty!
• Serve with seed crackers, millet toast, rice toast, or taro chips!

Enjoy!

june 28, 2015 • recipe 7
a recipe by Carol Giardino • all rights reserved

Since I adore basil so much, and since basil is healthy for you, and since I want to make healthy foods that have high nutrient value, I came up with this dip a few months ago, this summer, back in June, and have been testing it out on a few friends, neighbors, and family ever since.  They loved it too!  So here it is!  

I wanted to create a dip that was super healthy, had probiotics, and deep leafy greens, had nuts and seeds, and tasted delicious, and was, of course, super simple and easy to make.  I hope you like it too.  

What's nice about this dip is that it is light and delicate, and flavorful, yet it has protein, fiber, veggies, calcium, and probiotics which are good for your gut health.  At the last nutrition conference I went to this past year, it was all about gut health, and the gut microbiome.  Probiotics help your gut health.  What's not to love?  Here's to your good health!  

Basil Macadamia Nut Dip
(serves 4)

Ingredients:
• 3 bunches fresh basil
• 1 cup raw macadamia nuts
• 1 lemon  (3 Tablespoons of freshly squeezed lemon juice)
• 3 Tablespoons tahini
• 3 Tablespoons miso
• 1/2 cup water
• Sea salt
• Black pepper

1.  In a large mixing bowl, add 1 cup mac nuts, 3 bunches fresh basil leaves (stems removed), 3 tablespoons miso, 3 tablespoons tahini, 3 tablespoons lemon juice, 1/2 cup water.  
2.  Add to blender.  Blend.  
3.  Add sea salt and black pepper to taste.  Blend.
4.  Add lemon juice, salt, pepper, to taste.  Blend and adjust flavors to taste.
5.  Serve surrounded with freshly cut carrots and top small bowl of basil dip with a fresh basil leaf for presentation.  

Please note:  This dip can last 1-3 days in the fridge with a tightly fitted lid container.  

Options:
• Can replace basil, with parsley, cilantro, dill, or mint... (although the flavors will be different!)
• Can replace raw macadamia nuts with raw pine nuts, cashews, or walnuts...(again, the flavors will be different!)
• Can serve basil dip with celery, radish, red pepper, or other fresh, chopped veggies!  
• Can serve basil dip with rice crackers, corn chips, taro chips, seed crackers!
• Bring basil dip to a party, or as an appetizer for dinner with friends!
• This dip makes a great light lunch, or snack at home.  You can also bring this dip to work, or carry it with you for a take-out lunch anywhere! Pack dip and veggies in portable bowls and store in a cool, insulated lunch tote and you are good to go!  

Enjoy!

october 2, 2015 • recipe 9
original recipe by Carol Giardino • all rights reserved.

I had a delicious beet salad for lunch in an outdoor restaurant, on a beautiful summer’s day, years ago, in the small town of Missoula, Montana, and just loved it!  This is my version of that salad, and the inspiration for today’s post.

Beet Salad with Feta Crumble:
(serves 2)

• 2 beets
• 1 bunch parsley
• 1 small red onion
• Sheep’s milk feta cheese, 1/2 cup
• Raw pecans, 1/2 cup
• Extra virgin olive oil, 1/4 cup
• 1 small lemon
• Salt, freshly ground pepper to taste

1. Wash beets. Pat dry. Peel outer layer. With a spiralizer, spiralize beets so beets come out in long strands. Or, with a vegetable peeler, peel beets in strands. Cut strands to about 3 inches. Place in bowl.
2. Rough chop parsley. It’s important to separate the parsley leaves from the stems.
3. Sprinkle parsley on beets.
4. Dice small red onion. Sprinkle on beets.
5. Rough chop pecans. Sprinkle on beets.
6. In separate bowl, mix lemon juice, olive oil, salt, pepper. Best to use a whisk for mixing dressing. Add dressing immediately to beet salad. Add crumbled feta cheese.
Toss beet salad well.

Options:
• Use goat cheese instead of feta cheese.
• Use chopped raw pistachios instead of chopped raw pecans.
• Use cilantro instead of parsley.

Serve salad with toasted millet bread points. 

Enjoy!

may 23, 2015 • recipe 2
a recipe by Carol Giardino • all rights reserved

I created this fruit salad recipe for a cooking demo here on Maui. I like it because it has texture, color, crunch, taste, and fun!  The hint of mint, lemon, and maple syrup add a bit of sparkle too. This is a super easy recipe with not too much chopping or prep work. Try it and you will see for yourself!  This recipe has a high nutrient density—packed with fiber, Vitamin C, manganese, and phytonutrients. A great, refreshing dessert to bring to your next summer party!  Don't forget to add that beautiful pottery bowl.  Enjoy!

Berry Trio Salad:
(serves 4)

Ingredients:
(use these measurements or mix to your taste)
• Blueberries (1 box)
• Raspberries  (1 box)
• Pomegranate seeds (1 box)
• Fresh mint (1 small bunch)
• Maple syrup (2-3 tbsp)
• Fresh lemon (1-2 tbsp)

1. Wash fruit.  Dry well with paper towel.  
2. In large bowl (pick a pretty pottery bowl!),
add blueberries. Add raspberries. Add pomegranate seeds.  
3. Sprinkle with fresh, chopped mint. Chill in fridge.
4. In small bowl, whisk maple syrup and lemon to taste. Set aside.
5. When ready to serve, whisk maple dressing onto chilled fruit salad. Toss lightly with your hands, as the fruit is delicate.

Serve in pretty bowls.

Enjoy!

may 22, 2015 • recipe 1
a recipe by Carol Giardino • all rights reserved.
 

Cinnamon reminds me of everything fun.  It has spice, sass, flavor, playfulness.  I love it.  Lately, I have been enjoying this pudding for breakfast.  Cinnamon keeps blood sugar levels in check, and is a great anti-inflammatory, anti-oxidant spice, and helps with many other things in the body.

It is one of the oldest spices known, and used to be more valuable than gold.  Who knew!!!

Did you know it is actually the brown bark of a tree?  A cinnamon tree!

Cinnamon has manganese, fiber, calcium.

What's fun about this recipe is that it is super simple to make, and has just four ingredients.  What's not to love?  

This is it:  chia seeds, coconut milk, maple syrup, cinnamon.  Et voila.  You are done.  Mix and fridge it up and then have it for breakfast in the morning.  Or add a spoon and take your chia pudding to go!

Excellent nutrients are in this pudding.  Chia seeds are packed with omega-threes, have lots of fiber, especially insoluble fiber (good for gut health), protein, manganese, phosphorus, copper, selenium, iron, magnesium, calcium.  Chia seeds are a super food!  Two tablespoons of chia seeds (the amount in each serving here) have 11 grams of fiber;  the coconut milk adds a silky texture, flavor and has B vitamins, lauric acid, and adds more nutrients to the mix; the maple syrup has manganese, zinc, iron, potassium, calcium...and the cinnamon has anti-viral, anti-bacterial properties as well.  Lots of great health benefits in this pudding.  Enjoy!

Please note that this pudding can last 1-3 days in the fridge.

Cinnamon Chia Seed Pudding with Coconut Milk
(serves 4)

Ingredients:
• 8 Tablespoons organic chia seeds
• 2 cups organic, unsweetened coconut milk
• 4 tablespoons organic maple syrup
• 2 teaspoons organic cinnamon
• 4 mason jars with lids

1. Open up mason jars and place lids to the side.  
2.  Add two tablespoons of chia seeds to each mason jar.  
3.  Add 1/2 cup of coconut milk to each jar with the chia seeds in it.  
4.  Stir each mason jar and set aside for 15 minutes.  
5.  Add 1 tablespoon of maple syrup to each mason jar chia mixture.
6.  Stir and set aside for another 15 minutes.
7.  Add 1/2 teaspoon of cinnamon to each mason jar chia mixture.
8.  Stir and set aside for another 15 minutes.  
9.  Stir once more so that the cinnamon is fully mixed into the chia seed, coconut milk, maple syrup mixture.  Set aside.
10.  After a few minutes, stir one last time, and cap each mason jar with a lid, and put in fridge.  Let chia pudding gel over night and enjoy your pudding in the morning!   Yum!

Options:
Can use almond, soy, cashew milk, instead of coconut milk.
Can use stevia, coconut sugar, rice syrup  instead of maple syrup.

Enjoy!

december 1, 2015 • recipe 10
an original recipe by Carol Giardino • all rights reserved

A simple Greek salad...

I have always loved a Greek salad on a hot summer day. There is something delicious about good olive oil, Greek olives, fresh tomatoes, and chopped fresh cucumbers which always makes this salad so refreshing and fun.  

I have been to Greece a few times now and have always enjoyed the delicious Greek salads I have had there. A Greek salad is a staple in most restaurants and cafes. Usually the salads are simple salads served in large white soup bowls—with chopped tomato, chopped cucumber, olives, sliced red onion, a sprinkling of oregano, and a splash of good Greek olive oil and red wine vinegar. Sometimes you will find a few slices of green pepper in the salad too. A Greek salad is always served with a basket of bread. And the feta cheese is usually served in one big block, on top of the salad.  

This is my version of a traditional Greek salad, in honor of all the Greek salads I have tasted and enjoyed in my life. 

This Greek salad recipe is made with goat cheese feta. I prefer using goat cheese feta instead of cow's milk feta as it is better for those people who cannot tolerate too much dairy.  

This salad has a number of important nutrients—in the tomatoes, the cucumbers, the cheese, the olives, the red onion. There is lycopene in the tomatoes, quercetin in the red onion, calcium and magnesium and protein in the feta cheese, fiber in the various vegetables, and healthy mono-unsaturated fats in the olive oil.

Greek Salad
(serves 2)

Ingredients:  
• Cherry tomatoes, 1 cup
• Tomatoes, 2 medium
• Cucumbers, 2 medium
• Red onion, 1/2 of onion
• Pitted Kalamata Greek olives, 1/2 cup
• Goat cheese feta, 1 block, 4 oz. 
• Organic cold pressed extra virgin olive oil, 4 tablespoons
• White wine vinegar, 2 tablespoons
• Dried oregano, 2 tablespoons
• Fresh black pepper
• Sea salt (I use Himalayan pink sea salt)

1. Rinse cherry tomatoes and cut in half. Toss in large salad bowl.
2. Rinse medium tomatoes, core, remove stem, then cut in wedges. Toss in salad bowl along with cherry tomatoes.
3. Rinse cucumbers, chop in 1/2 inch rounds. Discard ends. Once chopped, cut each cucumber round in half moons. Toss half moon cucumber slices in salad bowl with tomatoes.
4. Chop red onion in thin slices.  Toss onion slices in salad bowl with tomatoes and cucumbers.
5. Add 1/2 cup of pitted Kalamata Greek olives to salad bowl with tomatoes, cucumbers, red onion.
6. Sprinkle 2 tablespoons of dried Greek oregano to veggies in salad bowl.  Remove any long wooden stems from dried oregano.
7. Add 4 tablespoons olive oil to salad bowl.
8. Add 2 tablespoons white wine vinegar to salad bowl.  
9.  Toss well.
10.  Season with sea salt and black pepper, to taste.
11.  Toss well.
12.  Add block of feta cheese on top of mixed salad.  Sprinkle with oregano and dollop with a few olives.  

Options:
• Add sliced green pepper or red pepper.
• Add chopped fresh mint, dill or basil.
• Use lemon juice or red wine vinegar instead of white wine vinegar.
• Substitute tofu for goat cheese feta.

Enjoy!

february 4, 2016 • recipe 12
a recipe by Carol Giardino • all rights reserved. 

Greek Tzatziki Dip...

I have always loved Greece, and Greek history, especially the Greek myths, and all the interesting dishes in Greece. When I first saw the Acropolis, in Plaka, the old historical part of Athens, as well as the ancient Greek temples in Athens and the islands, I was in awe of the magnificent beauty of Greek architecture. It is one thing to learn about Doric, Ionic, and Corinthian columns in college, and a whole other thing to see these architectural pieces in real life. A true history lesson.  

I first went to Greece while backpacking throughout Europe with a best friend, the summer right after college. And I have been visiting Greece ever since! I am in awe of everything there—the history, the culture, the nature, the islands, the people, the music, the dancing, the food! I also had a Greek-American boyfriend for many years and enjoyed visiting his family there too! And one of my best girlfriends is Greek-American!   

I have ordered this simple cucumber-dill-yogurt appetizer dish many times.  And this tzatziki dish is one of my favorites. Usually tzatziki is served as an appetizer in Greece, along with fresh bread, and it is a lovely way to start a meal after a hot day. It is a simple combination of cucumber, yogurt, dill, garlic, and lemon. Tzatziki is usually served chilled.  Very refreshing, healthy, and fun!

This is my version of this Greek dip. Tzatziki is often made with strained cucumbers, and grated cucumbers, but I prefer chopping up the cucumbers in a small dice for a fun dip. This adds a bit of texture to your dip.

Cucumbers have lots of nutrients, vitamin K, phytonutrients, anti-inflammatory, antioxidant, and anti-cancer benefits. I also use goat's milk yogurt instead of cow's milk yogurt as it is better for those people who are lactose intolerant. The goat's milk yogurt provides healthy probiotics. And goat's milk yogurt has protein, calcium, magnesium and phosphorous. Dill has manganese. Garlic has manganese, B6, allicin, and anti-inflammatory benefits. Olive oil has mono-unsaturated healthy fats, phytonutrients, as well as anti-inflammatory, antioxidant, and anti-cancer benefits. And lemon adds a bit of vitamin C! Enjoy.

Greek Tzatziki Dip
(serves 2)

Ingredients:
• Goat's milk yogurt, 1 cup
• Cucumber, 1/2 of one
• Fresh dill, 1/2 cup (avoid stalky stems)
• 1 fresh lemon, 1 tablespoon lemon juice
• 1-3 cloves fresh garlic (to taste)
• Organic cold-pressed extra virgin olive oil, 1 tablespoon
• Pink Himalayan sea salt (to taste)
• Fresh black pepper (to taste)

Serve chilled.

1.  Wash, dry,  and prep all ingredients.  
2.  Prepare one cup goat's milk yogurt. Add to bowl.  
3.  Peel one cucumber and use a half of a cucumber for this dish. Cut the half cucumber in half, length-wise. Seed the cucumber halves with a spoon. Chop in small dice. Add to bowl.  
4.  Chop fresh dill in small 1/2 inch pieces. Do not use the woody stems. Prepare 1/2 cup of chopped fresh dill. Set aside
5.  Squeeze a half lemon for lemon juice. Put one tablespoon in small bowl. Set aside.
6.  Mash (about) two cloves of garlic into one tablespoon of olive oil in a small bowl. Mix well. Set aside.
7.  Once ingredients are prepped, add ingredients to bowl. Add yogurt. Add diced cucumber. Add one tablespoon lemon juice. Add (about) two mashed fresh garlic cloves mixed in with the olive oil. Add 1/2 cup chopped, fresh dill.
8.  Once ingredients are in bowl, mix well. Add salt, fresh black pepper to taste. Refrigerate tzatziki for a few hours till ready to serve dish. Lasts 1-3 days in fridge with a sealed lid.  

Options:
• Use cow's milk yogurt instead of goat's milk yogurt.
• Use coconut milk yogurt (for a non-dairy substitution) instead of goat's milk yogurt. 
• This dip goes well dolloped over grilled or cooked salmon, fish, lamb, meat, chicken, and vegetables! 
• This dip works well in sandwiches, wraps and open-faced sandwiches too! 
• Enjoy this dip with (gluten-free!) bread, rice crackers, corn chips, seed crackers.
• This dip works well served with chopped carrots, celery, radish, red pepper, cucumber.
• This dip is best served chilled.

Enjoy!  

august 11, 2016 • recipe 15
an original recipe by Carol Giardino • all rights reserved

I love hazelnuts…and can never find them in too many desserts.  My all time favorite hazelnut dessert is called "nocciola", a delicious ice-cream "gelato" I discovered on my first trip to Rome a few years ago.  

Nocciola changed my life!  Pure joy!  I had it every day of my trip!  Of course it has all the stuff I don't normally eat—cream, and sugar, so whenever I make a healthier version of nocciola, I will let you know!  

In the mean time, let's stick with hazelnut chia seed pudding. It's delicious too. 

I have this chia seed pudding for breakfast most mornings, but I also enjoy this pudding for a dessert or a late night treat.  And it is also the dessert I bring when I am invited as a guest to a friend's house.

Chia seeds have a high nutrient density and have lots of fiber, protein, omega-3 fatty acids, and the raspberries add a bit of fiber and vitamin C to the mix too.  

Hazelnut Chia Seed Pudding with Raspberry Purée
(serves 4)

Ingredients & Essentials:
• Organic chia seeds (8 tablespoons)
• Organic unsweetened vanilla almond milk (2 cups)
• Organic hazelnut extract (4 teaspoons)
• Stevia (4 packets or 4 dropperfuls)
• Raspberries (1 box)

• Small mason jars, 5
• Small whisk (or long thin small wooden spoon)

1. Place 4 small mason jars on counter and fill each one with 2 tablespoons of chia seeds.
2.  Add 1/2 cup of almond milk to each mason jar.
3.  Add 1 teaspoon of hazelnut extract to each mason jar.
4.  Add 1 packet of stevia to each mason jar.
5.  Stir each mason jar mixture well with whisk and scrape sides as you stir so that the chia seeds are distributed evenly.
6.  Set aside for 15 minutes.
7.  Gently stir chia mixture, in each jar again, making sure to scrape sides as you stir.
8.  Let sit again for 15 minutes.
9.  Stir chia mixture one more time, and then cap each jar with a lid, and place in fridge.
10.  Either give the pudding time to chill, about two hours, or else wait for the next day to enjoy your chia seed pudding.
11.  Once you are done creating the chia seed pudding, add raspberries into a high speed blender.
12.  Purée or pulse to a light thickness. Make sure it is not too thin or watery or overly puréed. It will just take a few seconds only, as the raspberries are light and delicate.  (Less is more.)
13.  Set aside raspberry purée in another mason jar, with a cap on, and chill in fridge.
14.  When you are ready to serve your pudding, dollop each mason jar pudding with a large spoonful of raspberry purée. Can add a bit of chopped mint for your presentation too!

And, if you want to go one step further, I recommend spooning your hazelnut chia seed pudding in to a beautiful bowl, and then dollop the raspberry puree on top, with that tiny sprinkle of chopped fresh mint.  Create beauty and delight in your food creations.  Have fun.

Options:
• Add vanilla or almond extract instead of hazelnut extract.
• Purée ripe bananas or ripe strawberries instead of raspberries.
• Purée mango or papaya instead of raspberries.
• Add a dollop of strawberry, apricot or blueberry preserves. 
• Top with grated chocolate on top as an extra touch.
• Sprinkle with cocoa powder, toasted coconut flakes, chopped toasted hazelnuts, or chopped mint as an extra touch.

Enjoy!  

june 4, 2015 • recipe 4
a recipe by Carol Giardino • all rights reserved

I found these heirloom tomatoes at the farmer's market, from a local Lahaina farmer!  They sell to all the top restaurants on Maui too.  Delish.

Heirloom Cherry Tomato Salad Vinaigrette
(serves 2)

Ingredients:
• Heirloom cherry tomatoes (1 box)
• Organic extra virgin olive oil
• Organic balsamic vinegar
• Himalayan sea salt
• Black pepper

1. Rinse cherry tomatoes and pat dry with paper towel.
2. Cut cherry tomatoes in half.
3. Toss in salad bowl.
4. Add sea salt, black pepper to taste.
5. In separate bowl whisk balsamic vinegar with olive oil (a 1:3 ratio)
6. Add dressing over tomatoes and toss well.  

Serve immediately.

Enjoy!

june 3, 2015 • recipe 3
a recipe by Carol Giardino • all rights reserved

Brussel sprouts are good for you.  Plain and simple.  They are a cruciferous veggie and have a lot of fiber and phytonutrients too.  Brussel sprouts have vitamin K, vitamin C, manganese, and many anti-inflammatory properties.  They are similar to broccoli and cabbage...and are in the brassica family.  Brussel sprouts are thought to come from an area of Belgium, near Brussels, hence the name!

This is a super simple dish.  Anything roasted is always delicious.  Roasted brussel sprouts have lots of flavor.  Enjoy!  

Roasted Brussel Sprouts  
(serves 4)

Ingredients:
• 4 cups organic brussel sprouts
• 2 tablespoons organic olive oil
• Himalayan sea salt
• Freshly ground black pepper

1.  Wash brussel sprouts.  Pat dry with paper towel.
2.  Cut off bottom stems.  Remove any yellow or damaged leaves.  Cut each brussel sprout in half.  Toss in bowl.
3.  Add two tablespoons of olive oil to bowl.  Add salt, pepper to taste.   Toss brussel sprouts with hands.
4.  Sprinkle brussel sprouts onto baking sheet.  Spread evenly.
5.  Roast for 10-15 minutes at 375 degrees.  Use a spatula to toss brussel sprouts. Make sure not to burn the leaves.  Keep tossing the brussel sprouts so that they cook evenly.  
6.  Roast for another 10-15 minutes.  Toss again.  Serve immediately.  

Options:
• Add crushed garlic to salt, pepper and olive oil mixture.
• Sprinkle sesame or fennel seeds before roasting.

Enjoy!  

january 6, 2016 • recipe 11
a recipe by Carol Giardino • all rights reserved. 

Yummy noodles...

I have always enjoyed sesame noodles with peanut sauce.  However, it is not the most nutritious thing on the planet.  I created a dish that reminds me of this favorite dish, but has healthier additions.  I hope you enjoy it.  This sesame noodle dish is best served chilled.  

The noodles I use here are gluten-free, and are a healthy prebiotic and help with gut flora and gut microbiome health.  These Japanese noodles are made from the root of the Asian konjac plant and have glucomannan, a type of dietary fiber.  The two tablespoons of almond butter (the amount in one serving) supply you with 7 grams of protein, 3 grams of fiber, potassium, magnesium, and healthy fats.  And the carrot, cucumber and kale add fiber, vitamin A, vitamin C, phytonutrients, micronutrients, antioxidant properties, anti-inflammatory properties, anti-cancer benefits and other nutritional benefits.  

Enjoy.

Sesame Noodles
(serves 2)
(best served chilled)

Ingredients & Essentials:
• 2 packets shirataki noodles (about 12 ounces; 6 ounces per serving)
• 2 carrots
• 2 large flat leaf lacinato kale leaves
• 1 cucumber
• 1 cup cilantro (stems removed) (about 2 bunches)
• 4 tablespoons almond butter (raw almond butter)
• 2 tablespoons toasted sesame oil  (toasted sesame oil has the flavor)
• 2 teaspoons apple cider vinegar
• 2 teaspoons tamari sauce
• 2 teaspoons maple syrup

Utensils:
• two large bowls, one small bowl
• cutting board
• measuring spoons, measuring cup
• tongs, knife, vegetable peeler, small spoon, whisk, salad fork and spoon, spatula

1.  Toss shirataki noodles in a bowl. Rinse well with cold water.  
2.  Remove noodles with a set of tongs and place on a few paper towels. Pat dry with paper towels. Remove excess moisture.  
3.  Cut up shirataki noodles in bite size strands (about 4 inches or so) with a scissor or knife. Rough chop. Set aside. Add the dry shirataki noodles to a separate large and dry bowl.
4.  Cut carrot ends. Peel carrot. Grate carrot with a grater with the large size grate squares. Add the grated carrot to shirataki noodle bowl.
5.  Cut cucumber ends. Peel cucumber. Cut peeled cucumber in half. Cut in half again, length-wise.  Scoop out cucumber seeds with a spoon. Discard seeds. Dice cucumber halves in small dice. Add the diced cucumber to bowl with shirataki noodles, carrot.
6.  De-stem kale leaves. Remove center stem in a v-shaped cut. Discard stems.  Stack kale leaves for a chiffonade cutting technique. Chop kale leaves in a fine chop. Add the chopped kale to bowl with shirataki noodles, carrot, cucumber.
7.  De-stem cilantro and set the stems aside. Discard stems. Bunch fresh cilantro leaves together and rough chop cilantro leaves. Measure chopped fresh cilantro leaves in to a measuring cup without packing down the leaves. Add the chopped fresh cilantro to shirataki noodles, carrot, cucumber, kale.  
8.  In a separate small bowl, add almond butter, toasted sesame oil, apple cider vinegar, tamari sauce, maple syrup. Mix well. Use a small spoon, fork or whisk.  Make sure there are no lumps and that the sauce is smooth. The sauce should have a thick texture. Set aside.  
9.  Cover both bowls well and place in fridge till ready to serve dish.  When ready to serve dish, mix sesame-almond sauce once more, making sure there are no lumps.  
10.  Dollop half the sesame-almond sauce, with a spatula, over the shirataki noodles and veggie bowl. Using a salad fork and spoon, toss noodles and veggies with sesame-almond sauce.  Mix well.
11.  Add more sesame-almond sauce to dish, and mix well again.
12.  When ready to present dish, dollop the remainder of sesame-almond sauce on top of mixed noodles and veggies. Sprinkle chopped fresh cilantro on top for presentation. Wipe down sides of bowl and around bowl to create a more beautiful plating presentation.  

Enjoy!

***

Options:
• Use fresh parsley, basil, mint instead of cilantro.
• Use raw cashew butter, pecan butter, walnut butter, pumpkin seed butter, sunflower seed butter, tahini instead of almond butter.
• Use seaweed noodles, instead of shirataki noodles.
• Use cooked cold noodles: rice noodles, corn noodles, quinoa noodles, brown rice noodles instead of shirataki noodles.
• Add a sprinkle of toasted sesame seeds for garnish.
• Sprinkle toasted sunflower seeds, pine nuts, pumpkin seeds for additional fun, flavor, crunch.
• Add a sprinkle of chile flakes for a bit of heat.
• Prepare an extra batch of sesame-almond sauce, in a separate bowl, for guests who might want more sauce with their sesame noodle dish.
• Always use the best ingredients for the best flavor.  
• Lasts 1-3 days in fridge if you keep the noodles and veggies separate from the sesame-almond sauce.  Always cap ingredients with a top or fitted container lid as well. Toss and serve noodles and veggies together with the sesame-almond sauce, when ready to serve dish.

***

september 18, 2016 • recipe 16

an original recipe by Carol Giardino • all rights reserved

I went to a big nutrition conference this May, out in Phoenix, Arizona—The Arizona Conference of Health and Wellness, 2015.  It is run by the Arizona Center for Integrative Medicine and Dr. Andrew Weil was the key note speaker.  On the last day of the conference, he did a cooking demo for the 700 attendees, and shared that creating this tahini-miso dip was from his "hippie days", and something he enjoys making very often!  Dr. Weil uses lots of fresh, raw, pressed garlic in his recipe, but I prefer keeping the dip super simple.  

So here is my version, inspired by Dr. Weil's recipe.  I also find that sometimes I don't want to smell like a big piece of garlic all day (LOL) so that's also why I don't always use the garlic version.  But if you are not going to kiss anyone, or you are not going to have big meetings, or talk to people in close settings, then go for the garlic version!  

Tahini-Miso Dip
(serves 4)

Ingredients:
• Organic, raw tahini (1/2 cup)
• Organic chickpea miso (4 tablespoons)

1. In a small mixing bowl, add a half cup of tahini. 
2. Add 4 tablespoons miso.
3. Start mixing slowly with a small whisk.  
4. Slowly drizzle in water to taste.  
5. Make sure it is not too thin or too thick a dip.  Some texture is fun.  
6. Add a little more tahini or a little more miso to taste.

This dip can be kept in the fridge for about 4-5 days. I usually store the dip in a glass container with a rubber lid. It's a great way to enjoy raw veggies, and a great appetizer for yourself, guests, friends, family.  

This tahini-miso dip is super healthy, has a high nutrient density, and has protein, fat, carbs, probiotics, and other essential nutrients.  

I also like to present the dip in a small round bowl, on a large plate, and surround the dip bowl with an array of chopped veggies! I enjoy chopped red pepper, radish, celery, carrots…it's pretty, easy, fun, and delicious, and most importantly nutritious!  Have fun!

Options:
• Add raw, pressed garlic to taste.
• Add a squeeze of lemon to taste.
• Add chopped basil, mint, tarragon, parsley, or cilantro.
• Add a sprinkle of any of the following: 
dried oregano mixed in the dip;
smoked paprika on top, for an added layer of flavor;
a sprinkle of paprika on top, for presentation and for a subtle flavor boost as well.
And if you want spice (heat), you can add red pepper chile flakes on top, or mixed in the dip, for a little sizzle too!

Enjoy!

june 10, 2015 • recipe 6
a recipe by Carol Giardino • all rights reserved

I love wraps and this healthy version is one of my favorites.  I think you will like how easy it is, how refreshing it is (especially with the mint!), and how portable it is too. Make your wraps the night before, tote them in a lunch container, complete with a sweet chile dipping sauce, and you are good to go! 

I created this recipe for a cooking demo I did at Whole Foods, here on Maui.  Everyone loved them and so that is why I am sharing them here with you. They were a one hit wonder!  

I love fun, delicate flavors so that's why I added the watercress and mint! Give your taste buds a symphony!  Watercress also has a high nutrient density.  

These wraps pack in great nutrients, fiber, protein, and lots of fun veggies, with good for you phytonutrients...and light in calories too.  I also love how delicate the rice wraps are.  Not too heavy to digest.  

Wrap and roll!  

Tofu-Veggie Rice Wraps with a Sweet Chile Dipping Sauce
(makes ~ 8 wraps, serves 4)

Ingredients:
• Sweet chile sauce
• Spring roll rice wraps (comes ~36 in a package)
• 1 block extra firm tofu
• 1 bunch fresh watercress
• 1 bunch fresh cilantro
• 1 bunch fresh parsley
• 1 bunch fresh mint
• 1 bunch fresh basil
• 1 bunch fresh radishes
• Alfalfa sprouts
• 1 cucumber
• 1 red pepper
• 1 carrot
• 1/4 red cabbage

1. Set up a work-station with each of the ingredients chopped and ready for the wraps.
2. Clean and de-stem watercress, cilantro, parsley, mint, basil. On a cutting board, chop each of the greens and place each green into separate, small bowls, or on a large plate. Place alfalfa sprouts in a small bowl or on a large plate as well. Your greens are ready!
3. Cut up radishes, cucumber, red pepper, and red cabbage into long, thin, rectangular pieces. Place in separate, small bowls or on a large plate.
4. Grate carrot with a grater and place in a small bowl or on a large plate.
5. Press tofu to drain some of the excess water, and pat dry with paper towels. Cut tofu in small, long rectangular pieces and place in a small bowl or on a large plate.

Once tofu and vegetables are prepped, fill a large bowl with warm water. Dip each rice wrap in warm water so that both sides are evenly moistened. Once moistened, place one rice wrap onto cutting board. Fill the middle of rice wrap with tofu and vegetables.  

Roll each wrap and tuck in both sides. You can choose to leave wraps whole, or to cut them up on a plate. 

Serve on a beautiful plate with a side round bowl of sweet chile sauce for dipping.

Options:
• Use a peanut, almond or cashew dipping sauce instead of a sweet chile sauce.
(I'll share my sauce recipes in a future post.)
• Use veggies you enjoy.
• Use spinach, arugula, kale, celery, romaine lettuce, Bibb lettuce, or cabbage in your wraps.  
• Use chicken or fish instead of tofu.  

Enjoy!

june 5, 2015 • recipe 5 • print recipe
a recipe by Carol Giardino • all rights reserved

I have always loved potatoes:  baked potatoes, sweet potatoes, French fries, sautéed potatoes, hash browns, potatoes au gratin, potatoes dauphinoise, sweet potato fries, mashed potatoes, sweet potato puree, pureed potatoes, roasted potatoes.  Delish! 

And I have always loved simple dishes that work best without too much fuss or too many ingredients.  What I love about this side dish is that it is simple to make, healthy, and fun.  

I first made this potato dish for a Whole Foods cooking demonstration here on Maui.  While I was standing there, with my sample dish of small potatoes with fresh chives, a man walked by my table, intent on getting in and out of the store.  He spied the potato dish and asked if he could try one.  I said, "sure!".  He loved the potatoes, wanted to know the exact recipe, and could not believe how easy the dish was to make.  He was so excited that he decided to buy the potatoes and make the dish himself.  I love that!  I shared the recipe and off he went to buy the ingredients.  He came back a bit later and said, "You inspire me!  Thank you!".  The sweetest compliment ever!  

So, if you need a fun side dish for your meal, this is it.  It is a simple, pretty, and fun little potato dish.  Steaming is a great way to retain important nutrients.  

Potatoes are a good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, and pantothenic acid.  Potatoes also have phytonutrients and dietary fiber.  Originally, potatoes came from the Andean mountains of South America.  Potatoes were then brought to Europe in the 16th century by Spanish Explorers.  

Chives also have nutrients.  Fresh chives have small amounts of vitamin A, vitamin C, vitamin K, folate, choline, calcium, magnesium, phosphorus and potassium.  And fresh green chives add a bit of taste and color.  And the olive oil adds a bit of healthy mono-unsaturated fat.  Enjoy.  

Tri-color potatoes with chives
(serves 2)

Ingredients:
• Small round tri-color potatoes, 3 cups
• Fresh chives, 1 bunch
• Organic extra virgin cold-pressed olive oil, 2 tablespoons
• Sea salt
• Black pepper

1. Rinse small potatoes.  Add water to large steaming pot, about 2 cups.  Toss potatoes in steamer basket. Add steamer over pot with water.  Cover potatoes in steamer with a lid. 
2. Set to medium high heat.  Let potatoes steam for 30-40 minutes.  Check potatoes for softness with a knife.  Knife should pierce through potatoes smoothly and potatoes will be soft once fully cooked.
3. While potatoes steam, chop fresh green chives into  1/2 inch length pieces.  Chop chives to equal about a 1/4 cup serving.  Set aside.
4. Once fully cooked, toss potatoes in large serving bowl.  Add two tablespoons olive oil.  Toss well.  
5. Add salt, pepper to taste.
6. Add chopped fresh green chives.  Toss well.  
7. Just before serving, sprinkle more chives on top, for presentation.  

Enjoy!

Options:
• Can use fingerling potatoes, small red potatoes, or small purple potatoes instead of tri-color small round potatoes.  Make sure to cut larger sized potatoes into small, one inch pieces.
• Can use fresh dill, parsley, cilantro, or basil instead of chives.
• These potatoes last a few days in the fridge.
• This dish is great reheated as well.  Just toss in a sauté pan, with a little olive oil, and heat and serve!
• Great for breakfast served with scrambled eggs, an omelette, or a frittata.
• Great side dish for fish, chicken, meat, salad, veggies.

***

june 1, 2016 • recipe 13
an original recipe by Carol Giardino • all rights reserved

If you are looking for a simple appetizer when you invite guests over, this is it. I love this smoked salmon dish since it is so simple, fun, and delicious. This dish is easy to prepare, and a pretty dish to serve. You can serve this appetizer on a pretty plate with toasted bread points (I like millet bread toasted since there is no gluten) or with an array of (gluten-free) crackers. 

I first found out about this smoked salmon appetizer while living in Paris. My French cousins and my mother's best friend's family as well as my friends living there would often serve this dish with a glass of wine or with a drink before the main meal. You can also find this appetizer in many French bistros, brasseries, cafés, and restaurants. 

This is not a complicated dish, but I thought I would share it here, since I enjoy serving this appetizer often. It is always so satisfying, easy, and fun. A classic. One of my favorite appetizers to serve to guests! The smoked salmon pairs well with a good glass of chilled white wine, and with warm, toasted (gluten free!) bread points. 

Please note that it is super easy to have smoked salmon, capers, lemon, and olive oil stocked in the fridge, and in your pantry. And, if guests come over impromptu style, you will always have a simple appetizer ready to make in minutes! What's not to love? 

In terms of nutritional value, this smoked salmon dish is filled with omega 3 fatty acids, protein, vitamin C, and other nutrients. 

A smoked salmon appetizer always works well before serving dinner to guests. It is light, healthy, and fun! 

You can also enjoy smoked salmon for lunch. Just add a beautiful salad!  In a large, pretty salad bowl, add fresh mixed field greens, with a vinaigrette dressing, et voila, you will have a lovely light lunch! Smoked salmon, salad, and warm, toasted millet bread. Simple joys! 

Sometimes simple dishes are the best.  Enjoy!

Smoked Salmon with Capers and Lemon
(serves 4)  •  best served chilled

Ingredients:
• smoked Atlantic Salmon (6 slices, about 8 ounces)
• fresh lemon, one half
• capers, 1 tablespoon
• organic cold-pressed extra virgin olive oil, 2 tablespoons
• nasturtium flower, one (for decoration, optional)
• millet bread, 4 slices

1.  In a large serving platter, pretty pottery dish, or large dish, place smoked salmon slices in a fanned display in a circle, overlapping each salmon slice slightly over each other.
2.  Add 1 tablespoon of lemon juice (or a half lemon) drizzled on top of smoked salmon.
3.  Add 2 tablespoons of olive oil drizzled on top of smoked salmon.
4.  Add 1 tablespoon of capers sprinkled on top of smoked salmon.
5.  Place a nasturtium flower on top of smoked salmon for a pretty presentation. 
6.  Toast four pieces of millet bread. Cut toasted bread slices diagonally, into small triangles. Set aside toasted bread points in a separate serving dish. Serve toasted bread warm. 
7.  Chill a bottle of white wine.  Serve appetizer with warm, toasted millet bread points, and chilled glasses of white wine, and toast to life! 

Options:
• use rice bread, gluten-free bread, gluten-free baguettes instead of millet bread. 
• use rice crackers, gluten-free crackers, seed crackers instead of bread.
• sprinkle freshly chopped dill, parsley, chives instead of capers. 
• pair your appetizer with a glass of seltzer water and lemon, or a glass of seltzer water and pomegranate juice, instead of white wine, red wine or an alcoholic beverage.
• chill smoked salmon slices in advance. The smoked salmon can be prepared on a plate in advance and placed in fridge. Once guests arrive, drizzle the chilled plate of smoked salmon with lemon, olive oil, capers.  Serve your salmon appetizer and enjoy!
• add a dollop of Greek yogurt on the side, in a small serving bowl. Serve the prepared smoked salmon appetizer with yogurt and warm (gluten-free!) pancakes or blinis. Top with a sprinkle of fresh dill.
• Always opt for the very best ingredients. 

Enjoy!

april 12, 2017 • recipe 17
a recipe by Carol Giardino • all rights reserved

Baked Tofu Squares…

I just came back from a trip to New York and when I came home I did not feel like cooking. It is a bit tiring to fly over a whole continent (hello U.S.A.) and an entire ocean to get home to Maui. And I don’t love jet lag either. This is my simple go-to dish when I’m feeling tired and I want to have a quick hot dish to enjoy that’s yummy and fun. I also add a sauteed green vegetable on the side, and I’m done! Dinner is ready in 30 minutes with not a lot of prep time. Perfect.

Tofu is one of those proteins that people enjoy in soups and salads and stews. Tofu, also known as bean curd, is made from soy beans, and is made by coagulating soy milk, and pressing the curds into soft white blocks. Tofu has protein, low fat, and a low carb profile. Tofu has a number of nutrients including calcium, manganese, iron as well as many phytonutrients.

I would not have tofu every day as some people find that it may affect estrogen levels. If this is a concern, do consult your doctor and ask what they think of tofu.

Ingredients: 
(serves 2)
• 1 block extra firm tofu, organic, 14 ounces
• Bragg’s nutritional yeast, 1/4 cup
• Bragg’s liquid aminos, 2 tablespoons

Utensils: 
• parchment paper (for cooking use only)
• baking sheet
• knife
• cutting board
• paper towels

1. Preheat oven to 375 degrees.

2. Rinse, and pat dry tofu block with paper towels. Set aside.

3. Cut tofu block length-wise in four slices. Cut tofu block width-wise in six slices. Slice tofu block again cross-wise, into one inch or bite size squares. Set aside.

4. On a metal baking sheet, add parchment paper. Toss tofu cubes onto parchment paper on baking sheet.

5. Sprinkle Bragg’s liquid aminos over tofu squares. Toss with your hands so that all the cubes are moistened well. Set aside.

6. Sprinkle Bragg’s nutritional yeast over the moistened tofu cubes. Toss cubes, with your hands, so that all the cubes are seasoned well with the nutritional yeast. Add one last sprinkle of nutritional yeast on top of the tofu squares. Set aside.

7. Once oven is ready, bake tofu squares for 30 minutes.

8. Serve immediately.

Enjoy!

***

Options:

1. Add leftover baked tofu squares to your favorite omelette, fritatta, scrambled eggs.

2. Toss tofu squares in your soups and salads. And on sauteed greens or veggies.

3. If you don’t enjoy Bragg’s liquid aminos or Bragg’s nutritional yeast, then do bake the tofu squares very simply: just by itself! Naked tofu. Plain and simple.

4. If you want a touch of flavor, add whatever dried herbs or spices that you do enjoy. Try a sprinkle of curry, paprika, smoked paprika, thyme, parsley, oregano for different flavor profiles. Keep it simple and fun.

5. The tofu squares can be kept in the refrigerator, in a sealed container (I use glass containers with fitted rubber tops), for 1-3 days.

6. I recommend the extra firm tofu as it is easier to work with and has a firmer texture when you bake it.

7. Parchment paper for cooking is sold in kitchen supply stores or large supermarkets. Always use the parchment paper that is intended for culinary use.

October 21, 2018 • recipe 21
a recipe by Carol Giardino • all rights reserved

Salsa verde…

Salsa verde means “green sauce” in Italian. And in Spanish. It is also called “sauce verte” in French. It is one of those lovely bright green herb sauces that adds a lot of flavor and fun to any dish. Pesto, is another great green herb sauce, originally from Italy, usually made with a parmesan or pecorino cheese, fresh basil leaves, olive oil, and pine nuts. Chimichurri is another lovely green herb sauce from Argentina, often made with parsley, oregano, vinegar, olive oil, garlic, chile flakes, and often served with meat. All these bright green herb sauces have a common theme: they are prepared uncooked, cold, or room temperature, using fresh herbs and natural ingredients.

The key to making this herb sauce work is to use fresh and excellent ingredients. Always use fresh herbs, a good olive oil, and a good vinegar. Serve this sauce fresh, made the same day.

I first had this bright verdant sauce a number of years ago at a little Spanish restaurant on West Third street, in the village, in New York. I remember ordering a shrimp dish and it came with a green parsley sauce…I asked the waiter what kind of sauce this “salsa verde” was and if it was a good sauce and he said yes, so I decided to try something new and I ordered my dish— sauteed shrimp with salsa verde. What a delicious herb sauce on the shrimp! Some dishes you remember forever. This was one of those dishes for me. Such a vibrant green sauce with taste and tang. Who knew!

Salsa verde is a wonderful way to get phytonutrients from your greens. And such a special way to add fun to any dish. Try a spoonful of salsa verde over scrambled eggs, a poached piece of fish, over chicken, shrimp, or vegetables. Spoon salsa verde over different pasta dishes or a simple bowl of noodles! This bright and fresh green herb sauce adds that extra bit of sparkle.

Enjoy!

Ingredients: (serves 4)
• parsley, 2 cups, flat leaf parsley, leaves only, packed well in a measuring cup
• anchovies, 2
• capers, 2 tablespoons
• lemon, 1 tablespoon
• lemon zest, 1 teaspoon
• garlic, 3 peeled cloves
• white wine vinegar, 3 tablespoons
• Dijon mustard, 1 tablespoon
• cold pressed extra virgin olive oil, organic, 1/2 cup
• sea salt, to taste
• black pepper, to taste

Utensils:

• blender
• spoon
• cutting board
• measuring cup
• measuring spoons
• small paring knife
• zester
• small pottery bowl
• small wooden serving spoon
• large glass jar with fitted lid

1. Prepare the flat leaf parsley by plucking the leaves from the stems. Discard stems.

2. Zest the lemon by using a zester and scraping the outside yellow lemon skin peel only. Avoid scraping the white pith (bitter) part of the lemon. Only use the yellow skin of the lemon. The yellow lemon skin has the lemon peel flavor and no bitter taste.

3. In a blender toss parsley leaves, anchovies, garlic, capers, lemon, lemon zest, vinegar, mustard. Lightly pulse ingredients to create a thick green consistency. Do not over pulse. Take your time with this step. Less is more!

4. Gradually add the olive oil to the mixture. Pulse a few more times. Add salt and pepper to taste.

5. Make sure not to over pulse your salsa verde. Just a few little pulses work wonders. Create a lovely green herb sauce that is a little thick and a little chunky for fun texture and flavor.

6. Serve the salsa verde in a pretty pottery bowl, with a spoon, to accompany your main dish. Best to prepare your salsa verde right before you serve the meal.

Options:

• Try various combinations of fresh herbs—parsley, basil, mint, cilantro, chives, dill, oregano, tarragon.

• Add a bit of raw chopped shallot to the mix. Or a bit of raw, chopped onion.

• Add a sprinkle of fresh thyme to the mix.

• Add a sprinkle of chile flakes to the mix for a bit of heat.

• Be creative and use other vinegars—champagne vinegar, red wine vinegar, balsamic vinegar, apple cider vinegar.

• Always use your home-made salsa verde on the same day that you prepare it, as the fresh green herb sauce can often turn brown, after a day, even in the fridge. So serve your salsa verde fresh! Fresh is best.

• Salsa verde pairs well with fish, chicken, meat, eggs, vegetables, tofu, and even with potatoes, pasta, and rice!

• You can refrigerate your salsa verde in a glass jar with a fitted lid. The salsa verde can last a day or two in the fridge.

Enjoy!

February 5, 2020 • recipe 25

a recipe by Carol Giardino • all rights reserved

Leia’s Spinach…

One day I went to visit one of my best friends at her home in Brooklyn. She made me a nice dinner with a lovely sauteed spinach dish on the side. This is the dish.

It was so simple to do, so I call this dish “Leia’s Spinach”, in honor of my Greek-American friend, Leia, who taught me how to make sauteed spinach.

There are only four ingredients: spinach leaves, olive oil, garlic, and lemon. And some salt and pepper to taste. How fun is that? Sauteed spinach takes just a few minutes to make as well. I love that. Health in a nutshell.

Spinach leaves, as well as other dark leafy greens, add a lot of nutrients to your diet. And spinach is good for your gut health—for a healthy gut microbiome.

Ingredients:

(serves 2)

Spinach, 1 bag (10 ounces)

organic cold-pressed extra virgin olive oil, 1 tablespoon

garlic cloves, 2-4

lemon, one half

sea salt

black pepper

Utensils:

large sauté pan or heavy dutch oven pot

wooden spoon

cutting board

small paring knife

measuring spoon

1. Warm up your saute pan on low to medium heat. Once the pan is warmed up, add one tablespoon of olive oil. Always watch your oil once you put it in the pan. Never leave oil unattended…ever.

2. Once the oil is warm, and has a slight shimmery consistency, toss in the pressed, crushed garlic cloves. Keep the saute pan on low heat. Stir the crushed garlic cloves well. Saute with a wooden spoon. Make sure the crushed garlic cloves do not burn or brown too quickly.

3. Add spinach leaves to the crushed garlic and olive oil. Stir well with a wooden spoon.

4. Keep stirring the spinach and garlic until the spinach wilts and is a bright green color. This should take just a few minutes. Add a touch of salt and black pepper.

5. Once the spinach is done, add a squeeze of lemon for a bit of vibrancy. Serve your sauteed spinach immediately. Enjoy!

Options:

1. Try lime instead of lemon.

2. Add chopped collard greens (large stems removed), chopped Swiss chard (large stems removed), chopped mustard greens, or chopped bok choy instead of spinach.

3. Add diced shallots instead of garlic.

4. Add diced onion instead of garlic.

5. Add sliced mushrooms to the mix.

6. This veggie side dish makes a great addition to any meal.

July 13, 2019; recipe 24

A recipe by Carol Giardino. all rights reserved