Eat Happy, Be Healthy!
Raw Cranberry Chutney
Today I am going to share with you a healthy alternative to your traditional, highly sweetened, cranberry sauce. The first difference is that it is raw—allowing all the powerful phytonutrients and enzymes in cranberries, which have been touted with anti-inflammatory and anti-bacterial properties, to stay intact and work together synergistically. When heated, processed, and mixed with a lot of pro-inflammatory sugar, the health benefits of cranberries decreases. Keeping the cranberries raw, allows you to benefit from all their health promoting compounds! Secondly, I only use maple syrup as a sweetener, and only ¼ cup, reducing the typical sugar amounts by ¾ or more! And thirdly, I add freshly squeezed orange juice, zest, and optional spice to the mix, creating a zesty and bright raw cranberry chutney. The trick to this recipe is time. The longer it marinates in its' own juices, the more developed the flavors become. I recommend making this recipe in advance and storing it in your refrigerator at least a day before you using it. Make sure to choose organic cranberries and oranges to reduce pesticide content.
Makes about 2 cups
Time: ~ 10 minutes or less
12 oz fresh organic cranberries
1 organic orange, juice and zest
1/4 cup maple syrup (or more to taste - see note)
1/8th teaspoon sea salt
Optional: 1/4 teaspoon red chili flakes (can replace with a little deseeded jalapeño)
Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries. Add the fresh cranberries into a food processor. Process until finely minced. Be careful not to process it too much, because then it will become too soggy. Pulse in the orange juice, zest, and maple syrup. If you want to add heat, do so now. Season with a pinch or two of sea salt. Transfer into a glass jar and store in refrigerator for up to one week.
Note: Most cooked cranberry sauce recipes call for 1-1 1/2 cups of sugar! Adjust sweetener to your liking. However, this chutney gets more flavorful with time. Therefore, taste it the following morning to see if you really need to add more sweetener. Tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey. A little goes along way!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145. Accessed November 24, 2019.
Creamiest Alfredo Sauce
This Alfredo sauce is the bomb! Everybody loves it. And guess what, it is dairy-free, egg-free, nut free, and gluten-free making it very allergen friendly. Plus, it's loaded with veggies...but your kiddos (or picky eaters) would never know. It is also naturally low histamine if you choose vegetable broth and I like to pour this sauce over pasta, roasted veggies, or steamed potatoes. It's so delicious, I am sure you will find other ways to utilize this sauce.
Total Time: Less than 30 minutes
1 medium head cauliflower
1 medium leek
4 cloves garlic
1 can full fat coconut milk
1/4 cup nutritional yeast
Juice of one lemon
1 teaspoon sea salt
Fresh ground pepper
1/4 teaspoon red chili flakes (optional)
1/4 cup (or more) veggie broth - can substitute with water or bone broth
When the 15 minutes are done, use a fork to test the doneness of the cauliflower. It should be fork tender. Turn off heat, remove lid, and allow to cool a few minutes until it is cool enough to handle. Transfer the steamed veggies* to a high powered blender (I used a Blend Tech).
To the veggies add the canned coconut milk, nutritional yeast, juice of 1 lemon, salt, and plenty of fresh ground pepper. Add the optional chili flakes for a little spice. Blend on high until smooth. Add the veggie broth or additional liquid, and blend on high for 1-2 minutes until the mixture is silky smooth. Now it's ready to be served!!
Keep leftovers in a glass container in the fridge. Reheat over the stove top or in microwave. You may need to add another splash of broth or water to thin to desired consistency.
*Note: I usually discard the main portion of the cauliflower stem.
Nutrition Facts (per serving): 170kcal, 13g fat, 11g carbs, 4g fiber, 5g protein.
Avocado Egg Salad BABY FORK MASHABLE
This recipe comes together super quick, especially if you have some leftover cooked egg white from the Thai Carrot Baby VEGGIE BLEND. Simply mashing avocado and hard boiled egg (or just egg white), makes for an easy nutrient dense meal high in fat and protein. Serve with a FRUIT BLEND or a VEGGIE BLEND for a balanced meal. This recipe is best for 8+ months, or when your baby is able to swallow chunkier textures. It also makes a delicious snack for mom!
Makes 4 servings
Time: ~ 5 minutes
Age: 8+ months
1 peeled hardboiled egg (or 3 cooked egg whites leftover from the Thai Carrot recipe)
1/2 large avocado
Pinch salt and pepper
Sprinkle dulse granules
On a large plate, using a fork, mash the hardboiled egg or egg whites until desired consistency is reached. On the same plate mash the avocado with the fork and mix together with the egg. Sprinkle with salt, pepper, and dulse flakes. Store in a glass mason jar.
Note: Use the mixture within 48 hours.
Nutrition Facts (per serving): 50kcal, 4g fat, 1.6g carbs, 1.2g fiber, 2g protein.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.