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Recipes
 Turmeric Honey Chicken Stir Fry
 
1/4 cup honey                               1 tbsp white onion, chopped
1 tbsp sesame seeds                    1/2 tsp ground ginger 
1/4 tsp ground cinnamon               1/4 tsp ground coriander 
1/2 tsp turmeric; optional               2 celery stalks, chopped
2 tbsp fresh lime juice                   1 tbsp olive oil 
1 tbsp coconut butter                     Sea salt and pepper to taste   
1 cup cooked brown rice               1/2 red pepper, in thin 2 inch strips
1 head of baby bok choy, cut into 3 inch pieces

1/2 tsp black pepper or cayenne for extra zing

8 oz or 225 g skinless chicken breast, cut into cubes* 
 
In a large bowl, combine the honey, sesame seeds, ginger, cinnamon, coriander, turmeric, black pepper or cayenne, lime juice, and olive oil.  Season to taste with salt and pepper. Pour over the chicken pieces, mix and marinate, covered, at least 6 hours or overnight in the refrigerator. Heat a skillet over medium heat. Add the chicken and marinade and stir fry the chicken, about 5 minutes.  Add the red pepper and celery and continue to stir until vegetables soften. Add bok choy and stir for another minute. If the sauce thickens too much add water or broth to keep it at the right thickness. Season to taste. Remove from heat. Spoon the brown rice on a plate and pour the chicken mixture over it. To cook brown rice: Rinse ½ cup of rice in water and place in a small saucepan. Add 1 ¼  cups water or broth and ¼ tsp sea salt. Bring to a boil. Cover and lower to simmer and cook for 40 minutes or until liquid is all absorbed into the rice. Rinse off the excess starch and serve.  

Quinoa Salad with

Almonds and Herbs

 

1/2 red pepper, chopped into small pieces

2 green onions, chopped

2 large celery stalks, sliced

1 tbsp fresh dill or parlsey, chopped

2/3 cup dry red quinoa (any quinoa is fine)

1/4 cup lightly roasted almonds, ground

3 tbsp olive oil, or rice bran oil*

1 1/2 – 2  tbsp apple cider vinegar

1/4 tsp raw honey

1/8 tsp mustard powder

Sea salt and pepper to taste

 

*Try substituting 1 tbsp hemp oil for one of the tbsp. rice bran oil or olive oil

 

Rinse the quinoa and place in a small saucepan with 1 1/3 cups water and a 1/8 tsp sea salt. Bring to a boil. Cover and lower to the temperature to simmer for 15 minutes or until all the water has been absorbed into the quinoa. Remove for the stove and rinse the quinoa by placing in a sieve and running it under the tap. Place in a bowl. Add the ground, roasted almonds, red peppers, green onions, celery and dill or parsley. Mix the oil, vinegar, honey, mustard powder, sea salt and pepper together and pour over the quinoa and vegetables. Mix thoroughly. Taste and adjust the flavor to your liking. This includes adjusting the amount of vinegar to suit your taste. Serve as a side for dinner or take to work for an quick healthy lunch 

 

KUTIA

Wheat, traditionally the heart and symbol of Ukraine, is the component of the first course: Kutia (God’s Bread) - boiled kernels of wheat sweetened with honey and flavoured with poppy seeds or nuts. The family eats the kutia while drinking God's Drink. Uzvar,which is made of twelve stewed fruits.

 

2 cups wheat berries, washed and soaked overnight in enough water to cover berries plus 2-3”. The next day, drain and cover wheat in 3 quarts cold water add ½ c. raisins, 1 cup poppy seeds and cook in a 300°F oven for about 2 hrs.

 

Just before serving stir in 1/2 cup honey (or to taste) dissolved in 1 cup boiling water. It is usually eaten cold.

Contributed by Debby Raabel. RHN

Cherry Corn Muffins 

Makes 12-14 muffins 

 

2 cups spelt flour

1 cup cornmeal
1 1/2 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1/2 cup butter or coconut oil
1/2 cup sucanat
1/2 cup maple syrup
2 eggs
1 tsp vanilla
3/4 cup yogurt
1/2 whole milk
3/4 cup fresh cherries or 1/2 cup dried, chopped
 
Mix the flour, cornmeal, baking powder, baking soda and sea salt together in bowl. Cream the butter with the sucanat in the mixer bowl on medium speed. Once the butter is smooth, add the maple syrup, eggs and vanilla. Mix well. Add the flour mixture with the yogurt and milk to the butter mixture. Blend. Add the cherries at the very end. Grease a 12-cavity muffin pan. Scoop the muffin batter into each cavity about 3/4 full.  Bake at 325 degrees F for 20 to 25 minutes until the muffins are slightly golden. Remove from the oven and let cool for 10 minutes. Gently go around the edge of each muffin with a small palette knife or table knife. Remove and place on a wire rack to cool. Once cool, store in a container with a lid and either refrigerate or freeze.

Kale Red Onion Salad

This salad is wonderful for those seeking ex-pansive, cooling foods and will keep you cool in the hot summer weather. Thanks to the tahi-ni dressing *(recipe on pg 3), it has balancing properties. The dressing must be mixed with the kale ahead of time in order to soften the kale. This is good news as this is a salad that does not wilt shortly after being dressed as most lettuce salads do. Kale is one of the most nutritious vegetables and is packed with nutrients, but it has a slightly bitter taste. If this isn’t to your liking, spinach can also work in this recipe.

1 head purple kale, washed
2 celery stalks, chopped
I small red onion, cut into half cirlces
2 tbsp parsley
Tahini dressing – enough to cover the kale


Trim the kale and tear into pieces suitable for a salad. Add the celery, red onion, and pars-ley. Mix well. Add the tahini dressing and mix. Allow the salad to sit for an hour before eat-ing. Chopped cashews can be added to make it more substantial and for extra grounding. Season to taste.

Tahini Dressing
From Florsa Zorn, RHN
 
2 tsp raw honey 1/2 cup tahini*
1-2 tbsp olive oil or rice bran oil*
3-4 tbsp lemon juice
1 clove garlic
2 tsp fresh dill
Sea salt and black pepper to taste

Mix the olive oil or rice bran oil and tahini together. Add the honey and lemon juice and whisk thoroughly. Add the garlic and dill and season to taste with sea salt and black pepper. *Tahini texture can vary de-pending on which brand you purchase or if you make your own. Adjust the amount of oil and lemon juice to the desired consistency and taste. For more ‘zing’, increase the amount of lemon juice or try this recipe with apple cider vinegar.

 

 
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Coconut Oil 


Bakes like butter and contains medium and short chain triglycerides that convert easily to usable energy for our bodies to use.