Dragonfruit Dream Smoothie (vegan + gluten free)

Ever since I did the Medical Medium’s 3-6-9 Liver Rescue Detox a few months ago I have been obsessed with dragonfruit. I love it for its mild berry-like flavor, its potent antioxidant content, its liver-supportive properties and honestly, most of all, its gorgeous color! To beat the heat over the weekend I made up this fruity smoothie and we loved the combo so much that I had to share. It’s a refreshing mix of sweet + tart, it’s packed with vitamins, minerals, phytonutrients, and fiber and it’s anti-inflammatory to boot. Yes, please!

INGREDIENTS

1 packet frozen purple dragonfruit (you can also use fresh if available)

1/3 cup frozen mango

1/3 cup frozen strawberries 

1/2 cup frozen wild blueberries

2 large kale or collard green leaves or a big handful of baby kale

1/2 inch chunk ginger

Squeeze of fresh lime

1/2 cup water

DIRECTIONS

Break apart the dragonfruit in the packet before emptying contents into your blender cup. Add the remaining ingredients and puree on high until smooth. Add more water to help it blend, if needed. Pour into your favorite cup and enjoy! Serves 2-4.

Turkey & Veggie Scramble (paleo, aip-friendly, egg-free)

We all know that breakfast is our most important meal of the day.  I personally do best when I eat a protein-rich, nutrient-dense dish in the morning, but my dietary restrictions and major egg allergy can make that a challenging task.  I have been trying to branch out with the types of animal protein that I eat lately, and I recently discovered that ground turkey is tasty, despite my dislike of the roasted version at Thanksgiving.  Yesterday evening I came up with this yummy Turkey & Veggie Scramble while Ben and the boys were riding bikes and scooters at the park, and although it was last night's dinner, this colorful dish has become my new favorite breakfast option.

The mild turkey took on the earthy flavors of the turmeric and coriander beautifully, and the sauteed onion, celery and carrots provided both sweet and savory notes that are pleasing to even the pickiest of palates. The boys enjoyed their scrambles without any added condiments, but Ben and I garnished our bowls with zesty scallions, hot sauce, and a squeeze of lemon, and it was really delicious.  As an added bonus, it actually looks just like scrambled eggs, thanks to the deep golden hue of the turmeric.  I happily ate the leftovers for breakfast this morning, with all the toppings, alongside a mug of rich black tea.

I used carrots in this dish to appease my little ones, but any mix of vegetables would be great.  I think next time I might use a dark leafy green like kale or collards, and chopped broccoli or cauliflower florets in place of the carrots.  Like eggs, ground turkey provides the perfect backdrop for getting creative with whatever you might have in your kitchen.  If you are looking for some new breakfast inspiration, I hope you'll try this out!

INGREDIENTS:

3 tbsp ghee or virgin coconut oil

1/2 medium yellow or white onion, diced

3 stalks celery, diced

3 large carrots, peeled and diced

1 1/4 pounds ground turkey (I use ground turkey breast, but any type is fine)

3/4 tsp ground turmeric

3/4 tsp ground coriander (omit for AIP)

1 1/4 tsp granulated garlic (or 2 cloves of fresh garlic, minced)

1 1/4 tsp Hawaiian red salt or pink Himalayan salt (use more or less depending on your personal preference)

Zest of one lemon

Juice of one lemon

1-2 tbsp ghee or coconut oil (optional)

1/3 cup chopped fresh cilantro

Chopped scallions (for garnish)

Lemon wedges

Sriracha*, or your favorite hot sauce for garnish (omit for AIP)

*I found a natural brand of Sriracha at my neighborhood grocery store that doesn't contain any nasty preservatives or MSG. It's always good to read labels to know exactly what you are putting in your body!  

DIRECTIONS:

1. Heat ghee or oil in a large skillet over medium low heat.

2. Add diced onion, celery, carrots, and a pinch of salt, and saute until the veggies are tender and just starting to brown.  If you are using fresh garlic, add it here.

3. Add ground turkey, break it up with a wooden spoon, and cook until the turkey is halfway cooked through, crumbling the meat as you go.

4. Sprinkle the turmeric, coriander, granulated garlic, and lemon zest over the meat and veggies, and continue to cook the mix until the turkey is no longer pink.

5. Stir in the salt and lemon juice, turn the heat down to low, cover the skillet and let it simmer for another 5 minutes.

6. Stir in the chopped cilantro, and do a taste test.  This is where you may want to add another tablespoon or two of ghee or coconut oil.  Ground turkey breast is almost completely fat free, so I needed to add a couple of tablespoons of ghee to the dish to make it flavorful and satisfying.  Don't be afraid of cooking with healthy fats!  They do a body good.

7. Spoon your Turkey & Veggie Scramble into bowls, and garnish with the fresh scallions, a drizzle of your favorite hot sauce, and a squeeze of lemon, if you wish.

Enjoy!

Chai Spiced Chocolate Shake (vegan)

My dear friend Rani is a total foodie, and our mutual love of wholesome, delicious fare is something that we frequently bond over.  A few months ago she was kind enough to share a recipe for her new favorite breakfast shake (I think she called me specifically to tell me about this shake), and it was perfect timing because I had been feeling uninspired about my morning meals.  She described it as thick and yummy, protein-rich, and full of healthy fats. From the ingredient list it sounded so delicious that I made one for myself that same day, and I've been hooked ever since. Packed with heart-healthy omega-3 fatty acids, (provided by the walnuts and chia seeds), it's the perfect solution for those mornings when I'm not in the mood for a meat and veggies breakfast, or when I'm feeling too lazy to prepare a proper meal for myself.  It's also a great snack option whether I'm at home or on the go.  Over time I have tweaked the original recipe to reflect my own personal taste, but its essence remains the same: A healthy, decadent, deeply satisfying chocolatey shake that you can feel great about sipping.  I know I do!

Prep time: 5-10 minutes Yields: about 16 oz

INGREDIENTS:

1/2 cup unsweetened coconut milk 1/2 of a ripe banana 1/4 cup raw walnut pieces 1 tablespoon chia seeds soaked in 2 tablespoons of water 1 or 2 Medjool dates, pitted (omit if you are avoiding sugar) 1 teaspoon pure vanilla extract 2 tablespoons unflavored protein powder (I use pea protein) 2 teaspoons unsweetened cocoa powder 1/2 teaspoon chai masala 5-7 ice cubes

Clockwise from the top: Ice cubes, soaked chia seeds, pitted dates, banana, vanilla extract, protein powder, cocoa powder and chai masala together in the dish, coconut milk, and walnuts in the middle.

DIRECTIONS:

While you are gathering your ingredients, soak the chia seeds in 2 tablespoons of water in a small dish.  This causes them to soften and form a thick gel, which makes them easier to blend, and prevents the seeds from flying up the sides of your blender.  Place all of your ingredients into a blender, make sure the cover is on tight, and process on high until smooth.  This should take just a couple of minutes, and less if you are using a Vitamix.

All of your shake ingredients in the blender.  Don't forget to add the ice cubes too!

Your thick and creamy shake after a couple of minutes of blending.  The more ice you add the thicker it will be.

Helpful tips: I use unsweetened coconut milk drink from the dairy case at my local grocer, but any milk will do.  I've never tried this with full fat canned coconut milk, but I bet it would be delicious.  If you want a nut-free shake, you can use 1/4 cup of shelled, raw sunflower seeds in place of the walnuts (Rani's original shake recipe calls for sunflower seeds).  Ground cinnamon, cardamom, or nutmeg would be great substitutions for the chai masala, but I would use 1/4 teaspoon of cinnamon and only 1/8 teaspoon of cardamom or nutmeg instead of the 1/2 teaspoon of chai masala to avoid overpowering the other flavors in the shake.  Finally, 2 teaspoons of honey would work well as a sweetener if you don't care for dates, although they are yummy in this!

Chai Masala & Masala Chai

I love chai masala. Translated as "a mix of spices for tea," chai masala is spicy, sweet, pungent, comforting, immune boosting, and its culinary uses are endless.  Traditionally, this spicy mix is simmered with black tea, milk, and sugar to make masala chai (spiced tea), a staple in most East Indian households, and a favorite on pretty much every Indian restaurant menu out there. It's definitely a staple in my kitchen pantry, and I use it often. Until last week I had been not-so-slowly chipping away at a small jar of chai masala that my sister brought for us from Tanzania a couple of summers ago (a little bit goes a long way). My stash has rapidly started to dwindle lately, though, because it's a key ingredient in my Chai Spiced Chocolate Shake, which I happily consume several times per week (it's my absolute favorite snack).  I was super excited to share this delicious recipe with you all, but I realized that it would be cruel to tease you with the recipe, and then leave you hanging without the chai masala, which is not always easy to find unless you have an Indian grocery in your town. So, I thought this would be the perfect time to try my hand at making my very own chai masala, and I have to say that I am quite pleased with the result. It was both fun and easy to make, and I now have a fresh supply that'll last me a while. I even gave some to my friend for her birthday, and she loved it. The great thing about making any kind of masala (a mix of spices), is that you can tailor it to your own personal taste.  I formulated mine to have the right balance of spice, depth, sweetness, and bite. Most chai masalas contain a base of cinnamon, clove, black pepper, green cardamom, and nutmeg.  Some people will add saffron, mace, black cardamom, or tulsi (holy basil). I stuck with the base and added saffron to my masala, but next time I think it would be interesting to experiment with black cardamom and tulsi.  Make a batch of this as soon as you can, treat yourself to a mug of masala chai (recipe below), and then stay tuned for my Chai Spiced Chocolate Shake recipe!

Here's what you'll need to make your own chai masala:

• Spice grinder or coffee grinder

• Glass baking dish

• Clean glass jar with a tight fitting lid

• Microplane or fine grater (If you are using whole nutmeg)

• Spices

3/8/14 Update:  Last week I made a large spicier batch of chai masala that both Ben and I prefer to my original, mellower recipe.  Both are tasty in their own right, so feel free to try either one, and please let me know which you prefer!

Mellower recipe, smaller quantity:

1/4 cup cinnamon sticks, broken into small pieces

25 green cardamom pods, peeled and skins discarded

1 1/2 tsp black peppercorns

1 1/2 tsp whole cloves

2 tbsp + 1 tsp ground ginger

Whole nutmeg to make 1/2 tsp freshly grated nutmeg (you won't need the whole nut) or 1/2 tsp ground nutmeg

1/4 tsp saffron (optional)

Spicy, more pungent recipe and larger quantity (great for sharing with friends):

1/2 cup cinnamon sticks

1/4 cup green cardamom pods, peeled and skins discarded (use 2 tbsp of the cardamom seeds after peeling)

3 tsp black peppercorns

4 tsp whole cloves

1/4 cup plus 2 tbsp ground ginger

1 tsp nutmeg powder (from freshly grated nutmeg, or you can use ground nutmeg)

1/2 tsp saffron

The directions are the same for both recipes, but you will probably need to grind the whole spices of the larger recipe in two batches to accommodate the increase in quantity.

Clockwise from top: Cinnamon, ginger, peppercorns, saffron, cardamom, nutmeg, and cloves in the middle.

DIRECTIONS:

Preheat your oven to 200 degrees.  Peel your cardamom pods to reveal the whole spices inside, and discard the skins.  Break the cinnamon sticks into small pieces, then place the peeled cardamom, cinnamon, peppercorns, and cloves in a glass baking dish.

This is what cardamom looks like once it's been peeled.

Whole spices in a glass baking dish.

Place the baking dish in your preheated oven and roast the whole spices, uncovered, for 12-15 minutes.  You want to roast the spices long enough to bring out their aromas, but not so long that they burn.  Remove from the oven and allow the spices to cool.  While the spices are roasting, grate your nutmeg if you are using whole nutmeg.

I like to grate whole nutmeg with a Microplane.

Before grinding your spices, be certain that your coffee or spice grinder cup and lid is clean and completely dry (any moisture will cause your masala to stick and clump), and set it to the finest grind (mine is espresso).

An inexpensive coffee grinder doubles as a spice grinder.

Once your roasted spices have cooled, place the cinnamon pieces, peppercorns, cardamom, and cloves in your grinder, and blend until you have a fine powder.

Whole spices before grinding.

Finely powdered spices after grinding.

Turn this mixture out into a clean bowl, then add your saffron, ground ginger, and nutmeg powder.  Stir until it's well combined, then carefully spoon or funnel your masala into a clean, dry jar.

A closer look at your finished product after mixing in the nutmeg, ginger, and saffron.

I always store my spices in glass jars, away from direct sunlight.  This keeps them fresh longer.

This might seem like a lot of work for such a small jar of finished product, but I guarantee it's worth the effort.  A little bit really does go a long way, you'll have the satisfaction of knowing that you made it yourself, and nothing compares flavor-wise to freshly roasted and ground spices.  Feel free to experiment with the quantities of each spice to achieve a flavor that you love, and enjoy your chai masala in any dish that traditionally calls for cinnamon.  Add it to hot milk, oatmeal, cookies, fruit cobbler, ice cream, or make yourself a hot mug of proper Masala Chai:

INGREDIENTS:

1 1/4 cups milk (I prefer unsweetened coconut milk or almond milk, but any type of milk will do)

1/4 tsp chai masala

1 black tea bag (Rooibos tea is great non-caffeinated option)

2 tsp honey, more or less to taste

DIRECTIONS:

Bring the milk, chai masala, and tea bag to a slow boil in a small saucepan.  Simmer on low for 3-4 minutes, stirring frequently, then pour through a fine mesh strainer into a mug.  Add honey to taste, and enjoy!

I would love your feedback!  What is your favorite cold weather drink?

Bacon, Squash & Sweet Potato Hash (paleo)

I usually wake up ravenous, and this past Saturday morning was no exception.  I could have reached for gluten free toast slathered in almond butter, but I decided to scrounge through the fridge to see what kind of hearty paleo breakfast I could come up with.  I had a container of leftover oven roasted butternut squash and sweet potatoes that I had used the day before to make a delicious soup, so I grabbed that plus some bacon, red onion, celery, and fresh thyme I had purchased from my local farmers market.  When I start my day off with protein and vegetables, I find that it's much easier to stay on track for the rest of the day.  Right now staying on track for me means eating mostly paleo.  No grains, legumes, dairy, or refined sugar.  This savory hash is what I came up with.  Feel free to substitute whatever roasted veggies and fresh herbs you have on hand.  If you want to make this dish, but don't have any roasted vegetables in your fridge and don't want to hassle with roasting them, an easy shortcut is to simply steam the squash and sweet potatoes until fork tender, then toss them in a bit of extra virgin olive oil, salt, and pepper before adding them to the skillet.  And if you don't have any bacon at home, your favorite sausage either crumbled or roughly chopped will do the trick.  Omit the meat if you are vegetarian, or try this with veggie sausage.  You can't really mess up a hash, so enjoy getting creative with your ingredients.

PREP TIME: 15 minutes COOK TIME: 15 minutes SERVES: 1

INGREDIENTS:

1 tablespoon extra virgin olive oil

1/4 cup red onion, sliced

2 stalks celery, roughly chopped

3 strips nitrate free bacon, cooked and roughly chopped

1 1/2 cups roasted sweet potatoes and butternut squash

1 1/2 teaspoon fresh thyme leaves

Salt and fresh ground black pepper to taste

1/2 tablespoon chopped fresh Italian parsley

1 pastured egg, cooked to your preference (I like over medium)

DIRECTIONS:

Heat olive oil in a medium skillet over medium heat.  Place red onion, celery, thyme, and a sprinkle of salt in the skillet and saute until the vegetables are tender.  Add bacon and roasted squash and sweet potatoes and gently saute until the roasted vegetables are heated through.  Stir in the parsley, season with salt and pepper to taste, then top with a fried egg and dig in.  I enjoyed my hash with a mug of hot chai.

I'd love to hear from you!  What is YOUR favorite weekend breakfast?