Presto Vegan Pesto!

We are but one week from when i enjoyed teaching a  “plein-air” (which just means outdoors) cooking class on a beautiful day, under deep blue skies (no filter needed kind of a day!) and vitamin-D rich sunshine 
offering the gardeners from the local Methodist Church’s Community Garden a cooking class on how to make the very most of their abundant organic veggie harvest.  And here we are, just a few short days later,  all practicing “Social Distancing” and “Self-Isolation” doing our patriotic bits to help flatten the curve.
Their lush late season harvest included many varieties of onions, purple, yellow, green, bunching varieties, and scallions, so I chose to invent a variation on Pesto, utilizing the tall stalks of onion greens, which folks tend to toss and waste. I pride myself on being a #zerowaste chef, or at least strive to get as close to zero waste as possible, so i found this a brilliant possibility.  Now, just hoping ti would taste divine, too, otherwise it would be so brilliant, after all, lol!   With a further challenge, I also opted to keep it budget-friendly, so instead of walnuts or heaven forbid, pignoli nuts most commonly featured in traditional pesto recipes, I picked sunflower seeds. Both choices actually worked brilliantly! Finally, because I’ve seen the call to keep clients healthy, I aim for no-oil recipes as often as possible.  So, this pesto is more of a paste, than a sauce. And, it works!
Ingredients:
1 bunch basil
1 bunch scallions (or the equivalent e.g. in fresh onion tops.)
1/2 cup nutritional yeast
1 and 1/2 cups shelled sunflower seeds (raw or roasted)
2 garlic cloves (raw is suggested but these could also be roasted if you prefer the flavor)
1/2/ cup Nutritional yeast
1/4 cup olive oil oil (or enough for a paste to form in the blender, you may need a little more than 1/4 cup). You might use infused oil i(e.g. with basil stems). If you don’t want to use additional oil and a paste has not yet formed, use hot water for the additional liquid. If you don’t want to use oil at all, you may substitute hot vegetable broth for the entire 1/4 cup of oil
2 big cloves garlic (raw is recommended but you could use roasted)
Lemon zest from one lemon
Squeeze of lemon juice (this is approximately the juice that you can squeeze from one half lemon)
Directions:
Blend all ingredients together to form a paste.

Leave a comment below on how you plan to use your pesto!

Join the CommUNITY on Facebook

*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Cason Garden Pickled Cabbage

This is the recipe followed for the Cason Community Garden Class taught on 3/14/20

This recipe was first published on https://omnivorescookbook.com and is authored by, Maggie Zhu it is with admiration that we share this with you and encourage you to visit the site there for more great recipes in addition to the one we are sharing.

Ingredients
Pickling mix
1 1/2 cups rice vinegar
1/2 cup water
3/4 cup sugar
1 teaspoon salt
3 cloves garlic , smashed
4 red chili peppers more if desired (Optional)
1 teaspoon Sichuan peppercorns (Optional)
1 lbs (450 g) cabbage (about half of a small head of cabbage)
1 large carrot , peeled
2 tablespoons salt

Instructions:
Combine the rice vinegar, water, sugar, salt, and chili peppers in a small saucepan. Heat over medium heat until it reaches a simmer.

Cook, stirring occasionally, for 5 minutes, until the sugar is dissolved.

Use a clean spoon to taste the pickling liquid to see if it has the desired spice level. You can simmer it for a bit longer if you want the liquid to taste spicier. Once done, set aside and allow to cool.

Cut out the cabbage core and discard it. Tear the leaves into bite-size pieces. Cut the carrot into 1/4” (1/2 cm) thick half-moon shaped slices.

Combine the cabbage, carrots, and 2 tablespoons of salt in a big bowl. Toss it with your hands so the veggies are coated with salt.

Let sit at room temperature for 30 minutes, up to 1 hour (no more than an hour).

Drain and discard the salted water released by the veggies. Rinse the veggies twice.

Drain thoroughly, and squeeze out the excess water from the veggies. Transfer them into a large container (or a jar).

Add the crushed garlic and Sichuan peppercorns (if using) into the same container.

Add the cooled pickling liquid. Press the veggies so they are submerged in the liquid. It is fine if a small fraction of the veggies are poking out from the liquid (because the veggies will shrink over time and become submerged).

Seal the container and allow to pickle for 3 days in the fridge.
The pickles will start to taste good after 1 day, but the sourness will come through at day 3. Make sure to use a clean utensil to pick out the pickles every time you serve them. They will stay good in the fridge for 2 to 3 weeks.

Nutrition
Serving: 1serving | Calories: 32kcal | Carbohydrates: 7.6g | Protein: 0.9g | Fat: 0.1g | Sodium: 91mg | Potassium: 134mg | Fiber: 1.7g | Sugar: 5.3g | Calcium: 28mg

 

What do you think about this recipe? Let me know in the comments below and be sure to join my meal prep  CommUNITY on Facebook!

Click here to read more articles and recipes

Disclaimer:
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.
Read more about Chef Nina and her love for helping others succeed.

 

Papayas Galore, Recipes and More all at Holman’s Harvest!

Farm to table food is always the best! and food grown at Holman’s Harvest in Loxahatchee, Florida is top notch!  Abundant Green Papayas made excellent topics for my class at the farm. If you didn’t catch my class or want a recap here is your chance to get in on all the goods! Be sure to let me know which of these recipes you enjoyed best in the comments below. ⇓⇓

Image Credit: Lauren Giese Noll

Papayas provide us with antioxidants to keep us young and vital, fiber to stabilize blood sugar levels and satiate hunger, and folate, a vitamin B which is a rockstar in of itself.Folate converts proteins into a useful end product, and turns carbs into energy. If you’re looking for iron, folate helps prevent anemia.

Papaya is great for lowering your cholesterol, reducing constipation, improving skin health (which like happiness, is an inside job!) and boosts our immune systems. What’s not to love?! Oh, if you find the flavor of ripe papaya a tad … un..exciting like I used to, add a squirt of lime and chili pepper, and Mmm!

So many great tips here, many of which were touched on, and incorporated in the class that if you missed you may want to go check out at TheSpruceEats.com
And now, onto the recipes! ♥
______________________________________________________________________

Papaya Seed Salad Dressing:

Ingredients:
  • 1tablespoon fresh papaya seeds
  • 1⁄2small onion (purple gives this dressing a nice pink color)
  • 1⁄4cup raspberry vinegar (or try others: ACV, Rice Wine, Sherry)
  • 1⁄4cup honey (or date paste from 8 soaked pitted dates and H20 to cover)
  • 1⁄4teaspoon salt
  • 1teaspoon dijon mustard
  • 1⁄2cup vegetable oil (try coconut or avocado oil)
  • Blitz first 6 ingredients in the blender till all pureed, then add in oil slowly in a steady stream while running the blender to create an emulsion.
  • Optional: 2 sprigs of fresh tarragon would be nice additions!
This dressing elevates any salad greens, or veggies and would even make a nice marinade for tofu or “fish” fillets.
___________________________________________________________________
Lightening-Quick Fresh Pickles (Green Papaya, or anything else you could ever want):
So many vegetables have a new life when pickled, fresh and addicting that I’ve seriously caught the pickling bug! I love them all, from ferments that take as long as 3 weeks, to foolproof quick pickles of the 5 minute-variety, to the more traditional, cooked, vinegar-brined ones.
Ingredients:
Assorted Veggies to be pickled: Green Papaya, Cucumbers, Slicing Radishes, Daikon, Jicama, Kohlrabi, Chayote, etc all sliced or shredded thinly on a mandoline, or green beans, trimmed and left whole.
•1 teaspoon coarse sea salt
• 1 teaspoon raw sugar
•A few dashes of Cayenne, (or Berebere if you can find it!) to taste
Directions:
In a small bowl, combine the salt and sugar, and cayenne, if using. Sprinkle 1/2 teaspoon of the mixture over each ingredient and toss. Let the pickles stand for 5 to 10 minutes.
All you do is cut up vegetables–even watermelon rind–and sprinkle on some salt and sugar and let the vegetables sit for a few minutes. Voila! Sort-of pickles! The salt, of course, draws out the moisture and creates some liquid in which the sugar mixes with the salt. The instructions specify to allow the pickles to sit for 5 to 10 minutes, and about all it takes for the ingredients to meld together magically.
I love to use kosher salt and raw sugar so the grains are still crunchy present even after the pickles release their liquid, however you may also use fine grind versions if they’re easier to obtain. The taste will be the same, though the texture will not.
———————————————————————————————–
Vinegar Pickled Produce – Choose Your Preferred Produce:
Apples, Beets, Cabbage, Cauliflower, Carrots, Cherries, Daikon, Green Papaya, Melon, Seedless Grapes, Jicama, Chayote, Watermelon rinds, Onion, Zucchini, all washed, peeled, cut into 3-inch lengths and 3/16-inch julienne
For 1 Quart of Brine:
2 cups boiling water
2 cups rice wine vinegar
6 tablespoons sugar
2 tablespoons kosher salt
Directions:
Pack prepared vegetables into two separate quart-sized glass containers.
Place the vinegar, sugar, water, and salt in a small saucepan, whisk to dissolve the sugar and salt, and bring to a rapid simmer and turn off.
Split the brine between the two containers, pouring the brine over the vegetables.
Cover and refrigerate.
After 1 day, they’ll be good; after 2 days. they’ll be perfect; and they’ll keep for weeks after that, but you’ll finish them before they ever sit around that long.
———————————————————————————————–
Anti-inflammation Smoothie:
Ingredients:
1 cup cranberries
1 cup papaya
3frozen bananas
½ T Chia seeds
1½ Cup Water
1 T ginger
Dash of turmeric
Dash of cinnamon
Combine and blend all till smooth.
A still firm Papaya would make a great addition to any Salsa or gazpacho. Think of adding it to any salsa recipe you already like, in lieu of or as a partial replacement of the mango, or cucumber ingredients.
Attributes of papaya:
The enzyme papain, contained in all parts of the fruit, the seeds, the skin and even the leaves help us digest food, breaking down proteins in our stomach, while the seeds also help us kill off intestinal parasites. The skins are full of the same acids you’ll find in face creams and overall, the enzymes in papain help reduce pains from inflammation.
Somethings I did not get to showcase, but we’re runners-up for class content:
Don’t forget to leave a comment below on your favorite recipe
Be sure to join my Meal Prep CommUNITY on Facebook so you can be a part of prepping for success each week!
Disclaimer:
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner. Read more about Chef Nina and her love for helping others succeed.

Super Spirulina to the Rescue

In this moment, where there’s increasing panic about Corona-virus or covid-19 getting out of hand (IMHO) I know it’s time to go back to the basics, and review stellar existing tools already at our disposal.

Spirulina is an important nutritional supplement for anyone with any chronic illness or symptom, or for anyone who wishes to help prevent illness or symptoms in the future. I can’t ever think of healing without first thinking of Spirulina as the preferred tool I would lean on heavily, and here’s why:

Spirulina, simply put, is THE most nutritionally complete of all foods, with countless uses as a supplement for maintaining good health and even preventing diseases. It is an army of warriors, loaded with critical nutrients and antioxidants, including protein, complex carbohydrates, a bio-available, plant-based source of iron, B-complex vitamins, and A and K vitamins, too. It’s the darkest blue green algae, borderline green-black in color, that’s rich in chlorophyll, fatty and nucleic acids, and lipids, too. Spirulina is loaded with gamma-linolenic acid, or GLA, a compound also found in breast milk that helps develop healthier babies.

If you’re headed in a plant-based direction, you’ll be thrilled to know that 60% of Spirulina’s dry weight is protein, which is essential for cell growth and regeneration, making this a brilliant replacement for fatty meat and dairy products, without any of the liabilities those come with (i.e., cholesterol, CVD, inflammation, etc). Here in South Florida, we are so fortunate to have some of the cleanest of all Spirulinas, grown locally in Vero Beach, part of Florida’s treasure coast. It’s grown in sterile tanks, kept at highest purity, more so even than the Hawaiian ones claim, and then flash frozen. More about that later, and how to buy your own supply, exponentially more potent than any powders or pills on the market.

Spirulina has a completely unique composition of phytonutrients, including chlorophyll, phycocyanin and polysaccharides, that can help as a detoxifier, purging toxins from the body. 270 children in Chernobyl consumed five grams a day for 45 days resulting in Radionucleides lowered by 50% and allergic sensitivities were normalized. In 1994, a Russian Patent was awarded for Spirulina, deeming it a medical food for reducing allergic reactions from radiation sickness.

Spirulina is not just valuable, but essential for removing heavy metals such as mercury, aluminum, lead, cadmium, and toxic copper from the liver, reproductive system, intestinal tract, thyroid, and brain. Getting rid of these metals removes some of the most favored food of viruses, which are behind symptoms to many chronic illnesses, including autoimmune diseases.

When consumed within 24 hours of each other, barley grass juice powder, Spirulina, cilantro, wild blueberries, and Atlantic dulse provide THE most effective method on the planet of removing heavy metals. These foods each have their singular strengths, performing slightly different roles in the detoxification process. During the removal process, metals can get “dropped” or dispersed back into the organs, at which point another member of the team will swoop in, grab the metal, and continue the journey toward the finish line. On its own, each individual player isn’t 100 percent effective; as a team, they are your anti–heavy metal secret weapon!

The beta-carotene content found in spirulina is ten times more concentrated than even carrots.In fact, Spirulina is THE richest beta-carotene food, and provides a profusion of additional carotenoids including yellow xanthophylls.

Iron is essential for building a strong internal system,  yet it is one of the most common mineral deficiencies (zinc is the most common). Spirulina is rich in iron, magnesium and trace minerals and is easier to absorb than iron supplements and gives you an alternative to eating meat for iron. Ten grams of spirulina can supply up to 70% of the minimum daily requirements for iron.

Healthy flora is one of the foundations of good health. It increases the body’s ability to absorb nutrients from the foods we eat and helps protect against infection. Spirulina  is a builder of beneficial flora such as lactobacillus and bifidobactria, needed in the digestive tract to promote healthy digestion and proper bowel function, while it also suppresses bad bacteria like E. coli.

Spirulina increases stamina levels in athletes and its rich nutrient content and bioavailable protein content helps build muscle mass. It can curb hunger that may develop during demanding training routines, helping to maintain an athlete’s ideal body weight.

Other Potential Benefits: Promotes healthy eyes, great for anti-aging, helps protect against infection, great for digestive health, increases absorption of nutrients from food, eliminates mercury and other deadly toxins commonly inside the body, helps prevent the onset of cardiovascular diseases, and more.

Healing Tip: High-quality spirulina is the best protein powder you can use in morning drinks and smoothies.  It is the easiest to digest and by far the most beneficial out of all the protein powders. It deeply replenishes the body with much needed mineral and micro-nutrients. It’s a whole food vitamin and mineral, along with protein powder,
packed into one.

Tasty Tip: Sprinkle over watermelon or add to Thai coconut water; also delicious with pineapple in a smoothie!

Check out my recipe for Spirulina Scallion Vinaigrette.

This was introduced at the 2020 Kaikai plant based dinner, to rave reviews!

 

 

 

Spirulina: Where to get yours? Lastly I get my Spirulina from Spirulina4Life and I highly recommend it! Barbara Bechtel is my representative and you can contact her at (786)385-0422 or head over to Spirulina4life.com

Be sure to join my Meal Prep CommUNITY on facebook so you can be a part of prepping for success each week!

Let me know below in the comments how you like to use Spirulina

Article Sources:

https://www.medicalmedium.com/blog/healing-benefits-of-spirulina

In summary, what more could you possibly want?!

Disclaimer:
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Read more about Chef Nina and her love for helping others succeed.

Artin’ around with Food

I was part of a groundbreaking event earlier this month. My first ever meal in the gallery and I’m humbled to make the dishes for the special dishes, by ceramicist and artist in residence, Nikki Lau!

I cannot wait to be a part of more fabulous events such as this! Yes, this means I am open for collaborations so be sure to let me know at: NinaKauderWellness@gmail.com if you have an event you’d like to combine forces on.

In case you didn’t get the pleasure of being at our table or attending this amazing event, please allow me to take you on a menu tour of our delights!

Also included, are the various prices for these amazing art dishes available at the Armory Arts Center from Nikki Lau!

March 2nd, 2020, Global Bites Menu:

Appetizer: Raw Vegan Creamed Indian Spinach on Lime/Kale Veggie Crackers, and Tomato/Golden Flax Crackers, with Mango Salsa

(Speckled Half Moons $25ea)
  • Cloud Salads w/ Sprouts, Backyard Tomatoes and Spirulina Vinaigrette

    (White Clouds $65ea)
  • Coconut Curried Primavera Soup

    (Pink Mugs, Hematite Double-Handled $40ea)
  • Chocolate Sampler Moon: Raw Coconut Cacao Truffles, Chocolate Dipped Ginger & Mango Feathers, Cherry Pistachio Mounds

    (Large Speckled Moons $35ea)
  • 2 Rieslings

    Blue & White Mugs ($35 ea)

Annie Apple Seed 2020- Green Giant Juice

Every year, as we assemble resources for the exhilarating Annie Appleseed Project annual CAM, I get excited – yet nervous – all over again thinking of a ballroom full of 300 attendees to get to make morning green juice for.  For some of you, this is nothing new, and I love seeing your smiles as you turn the corner and the perfume of ginger and turmeric, lemon and greens wafts your way.  The closer you get, the broader your smiles are and we love seeing you get excited, eagerly asking if this yumminess is for you!   Is it ever?! We just love telling you this is YOUR juice we are preparing, and we’ll be ready to serve you yours just as soon as you get a morning pause.

We are here to nourish you, but it is you who nourish us with your love, smiles and happy dances, and it just warms our hearts every single year… Thanks to YOU, our cup runneth over and we get loved on by so many of you that we truly get back tenfold of what we bring you. Or so it feels!

Do you know why we trim our cucumbers this way? Let us know in the comments below!!
On the other hand, it is the others, those of you new to us, that may not already know about green juice, fear the taste, and are oh-so-tentative of anything new and healthy, and we see it all over your faces how intimidating this is to you.  It is you who keep me awake at night, keep me nervously biting my lip hoping you’ll give us a chance and be open to the gifts we bring.  I obsess over how to best reach you…   Only, and this is the amazing part, those if you I’ve just described, never turn the corner.  In fact, you never come to our table. It’s because you never even set foot in the conference, or aren’t even in the building!!   We never meet you ‘negative nellies’, not at this event.
Congratulations, you are ALL such brave troopers and warriors, and I’ve watched you all, year after year, learning how to navigate the onslaught of challenges with grace, humor and an emerging sense of self and power!  I applaud you all and dedicate my regular green juice practices to you, our Annie Appleseed Warriors.
In your honor, I’ve renamed my green lemonade to “Green Giant” as year after year, I’ve seen every single one of you stand a foot taller, prouder and stronger. Clearly, these energy shots, and the entire event bring out the very best already inside of you. Shine on, my friends and know that you inspire all of us at the juice booth long after the weekend passes.
Here’s my trusted recipe and if you have any objections, or see anything at all standing in your way, preventing you from having your own glorious organic juice DAILY, please reach out to me at NinaKauderWellness@gmail.com and I promise to offer you practical tips to get you closer to your goals.
Green Giant Juice Recipe
Ingredients:
Kale, any varietal – 5 full leaves, leaves w/ stems intact
Celery – 4 full length sticks
Cucumber – 1 full, ends trimmed
Apple – (Green preferred)
Lemon – 2 whole, ends removed, peel removed from 4 sides to resemble a box shape
Turmeric root –  2 finger-length pieces
Ginger, unpeeled – 2 inch knob
Fresh Mint leaves – ¼ bunch
Fresh Cilantro – ¼ bunch
Moringa – optional, use a few stems of leaves if fresh is available (preferred to processed powders)
Directions:
The main tips to make this work, are to first juice your ginger and turmeric, stopping as often as your machine whines that the basket is getting clogged from the high fiber content, and clear the basket of debris interfering till all the roots are processed.  Save your pulp and set aside for other uses.
Comment below if you remember why we cut our cucumbers this way
Next, take your smaller fluffier leaves and herbs and wrap them into herb packets within a “blanket” you make from the larger leafy greens you’re using, i.e. kale or swiss chard leaves. Then run those all through the juicer, followed by the  the remainder of ingredients which are all going to push the residual dark green chlorophyll out. Stir and drink immediately.  Or place in a glass jar all the way tot he brim, leaving no room for oxygen to degrade the freshness and quality of your juice. Doing so will allow you to save your juice for up to 24 hours.
PS: as a bonus, I add a link to this week’s healthy living & eating feature in the Palm Beach Post’s food section where I am included in the article, along with one of my original recipes.  This dish tastes indulgent (yet isn’t) and tastes like you toiled all day, when it only takes 5 minutes to assemble and “whip up”. https://www.palmbeachpost.com/entertainment/20200303/local-chefs-offer-healthy-food-recipes-to-keep-you-in-check

Thanks for Keeping up with me, my calendar of events has me in events all over the county, so check us out on Facebook
Don’t forget to leave a comment below and tell me how you like the recipe!
Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

 

Read more about Chef Nina and her love for helping others succeed.

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
 

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.

 

Have you used Nutritional Yeast before? How have you used it? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

Click here to read more articles and recipes

 

 

DISCLAIMER
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Vegan Tom Kha Gai Soup

  • Author: Nina Kauder
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 8 cups (4 servings) 1x
  • Category: Soup, Gluten-free, Dairy-free, Paleo, Vegan, Pegan, (Omnivore if you add chicken)
  • Method:  Stove top, pressure cooker, instant pot,
  • Cuisine: Thai

 

  • 1 Onion (ok to sub shallot), sliced
  • 1/4 Cup Ginger, sliced into ⅛ inch thick slices, skins ok (start with a 2 inch piece – or use 2 Tbs ginger paste)
  • 1 –2 cups veggie broth
  • 8 ounces sliced mushrooms (button, shiitake, cremini) or sub other favorite veggies like bell pepper, carrot, zucchini, snow peas, etc.
  • 1 pound crispy Tofu, optional
  • 8 Kefir lime leaves, or Cilantro, optional
  • 2 cans coconut milk (full fat)
  • 2–4 fresh Thai Chilies, or add chili paste to taste at the end
  • 3 tablespoons fish sauce (or sub vegan fish sauce)
  • 1 1/2 teaspoons salt
  • tablespoons lime juice (1–2 limes)
  • 2 teaspoons palm, coconut or brown sugar

Serve this on its own, over jasmine rice, rice noodles, or even shirataki noodles, made from konjac yam,  which are worthy of their own recipe and blog post on their own rights!

 

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
 

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.

 

Have you made Tom Kha Gai before? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

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DISCLAIMER
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Spirulina Scallion Vinaigrette

What a blast it was creating a 5 course menu for 100 lucky visitors to Kai Kai farms in Indiantown last week.

I’m just now starting to recover my energy and will be posting photos over on Facebook of some of the dishes and lovely people who were on my team, as well as you, the guests it was such a joy to cook for!!

This was the recipe that more of you asked for than any other, so here it is in “home-sizes”.   You didn’t want it for 100 people did you?!  😉

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Author: Nina Kauder

  • Prep Time:15 minutes, no cook time 😉
  • Yield:2 cups (12 servings as dressing, 6 as marinade)
  • Method: Oven & Blender
  • Cuisine:Vegan, Gluten-free, Dairy-free

Ingredients:

4 Scallions, grilled, or oven-roasted till caramelized

1 Cup Spirulina Kombucha (can substitute with plain Apple Cider Vinegar)

½ Cup Maple Syrup

½ Cup Liquid Turmeric Extract – ask your local juice bar to juice some fresh turmeric root

1 tsp Dijon Mustard

S&P to taste (optional)

Health Benefits:

Scallions are rich in Vitamin K, which helps your blood clot and keeps your bones strong.

Turmeric cleanses deep toxins from the liver.

Maple Syrup (the real kind) fuels liver cells.

Spirulina is a high protein green, helps prevent heart disease and has positive implications in managing diabetes, too.

Kombucha contains anti-oxidants and can kill bacteria.

Dijon Mustard is rich in Selenium, which plays a key role in healthy thyroid function.

Method:

Preheat Oven to 425 degrees. Trim scallions, removing an inch of root end and place long scallions in a high heat oven (425 degrees) or use a BBQ grill, dry cast iron pan or griddle. Cook 5 minutes undisturbed, then turn and cook another 5 minutes till crisp. Remove from heat and set aside to cool down while proceeding with next steps.

In high speed blender, briefly blend together the kombucha (or vinegar and optional spirulina), maple syrup, and liquid turmeric on low speeds. Add in the cooked scallions, and puree till all ingredients blend together and taste for any salt or pepper you might still want to add.

Pour into a glass jar or bottle. Dress, then toss your salad greens with a light coating, or serve alongside lightly steamed vegetables.

Notes:

  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here:
  • Kept refrigerated, this dressing will keep up to two weeks
  • Alternatively, this could make a great marinade for pressed, cubed tofu, marinated and baked.

Raw Chocolate Mousse – Aztec Style!


This Valentine’s day, I return to my Raw-Vegan roots to re-create a classic, that now honors our current wellness paths, skating through Keto, Paleo as well as Vegan.  Either way, it’s a classic, this time with an Aztec twist!

Enjoy the healing & aphrodisiac qualities and if you do try it out, please tag us at  #practicalwisandwellwithnina so we can enjoy your experience too!

Raw Chocolate Mousse – Aztec Style!

Author: Nina Kauder   

  • Prep Time:10 minutes, no cook time 😉
  • Yield:2 cups (8 “shot-glass” servings or 4 desserts)
  • Method: Food Processor or Blender
  • Cuisine:Keto, Vegan, Paleo, Pegan, Gluten-free, Dairy-free

Printer Friendly Version

Ingredients:

-8 Dates, Soaked, with pits removed – see instructions below to make “date paste”

-1 Haas-style Avocado, pit removed

-1 Cup UNSWEETENED Non-Dairy Nut Milk, or Grain Milk if not concerned with Paleo/Keto

-½ Cup Coconut Butter, aka “coconut manna”

-½ Cup Cacao, Cocoa, or Carob Powder

-1 tsp Vanilla Extract

-½ tsp Cinnamon, to taste

-Chili Powder, to taste (try Ethiopian Berbere spice, for more floral notes with your heat!)

Health Benefits:

Cacao – Highest Plant-Based Source of iron, with 40 times the antioxidant power of blueberries, and more calcium than cow’s milk

Avocado – More potassium than bananas, loaded with beneficial fiber, can lower cholesterol and triglycerides

Dates – Reduce your blood pressure, help maintain bone mass and blood sugar balance

Coconut – A good source of

Cinnamon – Anti-diabetic with impressive anti-inflammatory properties

Berbere – Improves circulation, heart health and helps fight ulcers and prostate cancer.

Method:

Soak dates overnight in just enough water to cover. Once plumped, discard pits and puree the hydrated “flesh” of the dates using your blender or food processor, along with the soaking water to make your date paste.

Combine the date paste and all the rest of the ingredients in the bowl of your food processor and blend till silky smooth. Remove and place in fridge or freezer as it can be served as a pudding or rich “nice cream”, full of pleasure and medicinal benefits! Cheers!!

Notes:

  • Kept frozen, this dessert makes a great “nice cream”!
  • Once refrigerated, this will keep up to a week.
  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here
  • Carob, as a substitute, is a star with its own merits: It’s a fine source of calcium and antioxidants, without any oxalates, is high in fiber, virtually NO-fat AND relieves diarrhea (amazing #amiright?!)
  • If you like your dark chocolate just a little sweeter, you can add stevia, though I much prefer using 4 more soaked dates or another teaspoon(s) to taste, of Maple Syrup if desired. Stevia will keep it Paleo/Keto if that’s important to you. The addition of chili powder and cinnamon should keep this from needing to be any sweeter, though!
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