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Miso Soup
Published: 1/4/2013

Miso soup is the Japanese version of chicken soup - a combination of soul food and comfort food. It is traditionally eaten at breakfast in Japan as a daily staple. Miso is a paste made from fermented soybeans and is full of antioxidants like vitamin E, as well as protective fatty acids. It's healthful and delicious, and the Japanese say that the linoleic acid in miso promotes soft skin. The soybeans miso is made from also contain isoflavones and other elements that provide protection against some forms of cancer. To preserve these properties, miso should not be boiled. Add it to the soup after it has been removed from direct heat.

Food as Medicine
Miso is a particularly valuable food for vegans. The bacteria in miso synthesize vitamin B12, a difficult nutrient to obtain from diets that contain no animal products. Miso is a concentrated protein source, with just one tablespoon containing a full two grams. Miso and other fermented soy foods may also help lower the risk of breast cancer; a team of researchers from the University of Alabama at Birmingham found that laboratory animals whose diets were enhanced with miso had a lower incidence of breast cancer and a slower growth rate of cancer cells. Cabbage, in addition to being high in vitamins K and C, is also high in cholesterol-lowering fiber - the four cups in this recipe provide almost 15 grams of fiber - making this soup a heart-healthy choice.


2 teaspoons expeller-pressed canola oil
3 slices fresh ginger root, thinly sliced
1 large onion, thinly sliced
2 carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
4 cups coarsely chopped cabbage
5 cups water
4 tablespoons miso (dark or light, available at natural-food stores)
2 green onions, chopped
1 teaspoon roasted sesame oil


1. Heat canola oil in a large pot. Add ginger and onion. Sauté over medium heat for 5 minutes and add carrots, celery, and cabbage. Stir well. 

2. Add water, bring to a boil over high heat, then lower heat and simmer covered till carrots are tender about 10 minutes. Remove from heat. 

3. Place miso in a bowl, add a little of the broth from the soup and stir into a smooth paste. Add more broth to thin the mixture, then add the miso to the soup. Let rest for a few minutes. 

4. Serve in bowls with chopped raw scallions and a few drops of roasted sesame oil. You may wish to remove the sliced ginger before serving.

SWEET POTATO GINGER SOUP  Deepak Chopra's Recipe

Eating a rainbow of colors isn’t so easy in the winter, but here is a soup that is as sweet and pungent as it is colorful. More accurately, the soup will be as colorful as the sweet potatoes that you choose, which come in an array whose colors include red, orange, purple, yellow and white. With the added benefit of only 3 grams of fat per serving, this soup is a winner for your health.


1 teaspoon ghee or olive oil
1 pinch red chili flakes
1 cup chopped leeks or onions
1 tablespoon minced fresh ginger or 1 teaspoon powdered ginger
2 tablespoons tamari or Bragg Liquid Aminos
5 cups sweet potatoes, peeled and cubed
1 teaspoons coriander
1 teaspoon garam masala
6 cups vegetable stock
¼ cup chopped fresh cilantro

Heat the oil in a soup pot over medium-high heat. Add the red chili flakes, leeks, ginger, and aminos. Sauté for two or three minutes. Add the sweet potatoes and sauté until they are well coated and begin to brown slightly. Add the coriander and garam masala. Sauté another two minutes, stirring frequently.

Add the vegetable stock to cover the sweet potatoes and bring to a boil. Reduce the heat to a simmer until the sweet potatoes are tender. Blend with a hand blender or food processor into a smooth consistency, adding more stock as necessary. Reheat before serving and garnish with the chopped cilantro.

Serves 4.


Delicious Peaches and Pearl Barley Dish is from the triple-tested at the Good Housekeeping Research Institute:

Juicy, just-picked peaches play off the pearl barley, chickpeas, and cucumbers in this filling, supper-worthy salad. Serve over a bed of Boston lettuce leaves for a colorful and cooling meal that can be assembled in minutes.

  • 1 cup(s) pearl barley
  • 1 3/4 cup(s) organic low sodium vegetable broth
  • 1 1/4 cup(s) water
  • 1  seedless cucumber (English)
  • 2  ripe peaches
  • 2 pint(s) cherry tomatoes
  • 1/2 cup(s) packed fresh basil leaves
  • 2 tablespoon(s) cider vinegar
  • 1 tablespoon(s) virgin olive oil oil
  • Salt
  • Pepper
  • 1 can(s) (15-ounce) chickpeas (garbanzo beans), rinsed and drained
  • 1 head(s) Boston lettuce, leaves separated OR DINO KALE!


  1. Place barley in 4-quart saucepan. Cook on medium 5 minutes or until toasted, stirring. Stir in broth and water. Heat to boiling on high. Cover, reduce heat to low, and simmer 35 minutes or until tender. Drain if necessary, and cool slightly.
  2. Meanwhile, scoop out and discard soft center from cucumber, then cut into 1/4-inch pieces. Pit and chop peaches. Cut tomatoes in quarters. Very finely chop basil.
  3. In large bowl, whisk vinegar, oil, and 1/4 teaspoon salt. Add barley and toss until well coated. Cool until no longer hot, then add cucumber, peaches, tomatoes, and chickpeas, tossing until well combined. Serve over lettuce leaves.
Read more: Peach Cucumber Barley Salad Recipe - Good Housekeeping 

A Seasonal Salad Recipe with Papaya

Posted on June 19, 2012 by Integrative Nutrition

The sweet, unique flavors of papaya have an exotic undertone that makes them ideal for the warm sunshine of summertime. As a timely benefit, papayas peak in the early summer, so be sure to pick some up next time you’re at the market!

Papayas are complex enough to eat alone, a perfect complement to a fresh fruit salad, or you can get creative and incorporate them into a sweet and savory dish, like this palatable papaya salad.

This recipe, by IIN graduate Brittany Mullins, is fresh and flavorful, with easy adjustments to suit your taste buds. Add shrimp or fermented tofu to boost the protein, and serve it up as an entrée!

Thai Green Papaya Salad


  • 1 green papaya
  • 1/2 cup peanuts (Brittany uses habanero *spiced peanuts)
  • 1-2 cups bean sprouts
  • 1 carrot
  • 1 cup of grape tomatoes
  • 1/2 cup fresh basil, roughly chopped if leaves are large


1/2 tsp. tamari sauce
2 Tbsp. olive oil
1 Tbsp. fish sauce (if vegetarian, omit, or use vegetarian fish sauce)
1 Tbsp. lime juice
1 Tbsp. lemon juice
1 tsp. agave nectar (if needed)


  1. For the dressing - mix all ingredients together in a bowl and set it aside.
  2. Peel and slice the papaya in half, removing all the seeds.
  3. Grate the papaya (or use a spirilizer), and place in a large bowl.
  4. Thinly slice the carrot or use a potato peeler to create peels.
  5. Half the tomatoes.
  6. Add carrot, sliced tomatoes, bean sprouts, and basil to the papaya.
  7. Pour on the dressing, tossing to combine.
  8. Add peanuts (you can either leave them whole, or roughly chop them).

*This dish is usually made spicy, so if you like spicy foods, but don’t have spiced peanuts, try adding a red chili pepper.

A Flavorful Father's Day Menu

Posted on June 11, 2012 by Dorry Tolson

Father’s Day always arrives before you know it, amid the breezy, sunny days of June. It’s the perfect time for a picnic or a backyard cookout with family and friends. Simple recipes, both savory and sweet, ensure a low-stress, fun gathering with a focus on health and happiness.

Whether the dads in your life tend to wear the apron or prefer to sit back and relax, this roundup of father-friendly recipes will show your love and appreciation – no matter who wears the chef’s hat.

Roasted Corn, Avocado and Black Bean Saladblack bean corn salad

From IIN student Carlyn Giuriceo
Gluten-free, vegetarian, vegan


1 large can (~30oz) or 2 small cans (~15oz) of black beans
1/2 red onion
1 & 1/2 avocados
1 container of cherry or grape tomatoes
1 cup of corn kernels
1 huge handful of cilantro, or however much you prefer
Juice of one fresh lemon - or lime, whatever is on hand


  1. Drain and rinse black beans
  2. In a frying pan over medium low heat, roast corn kernels (keep an eye on these little guys, they will burn!)
  3. Dice the onion, cube the avocado, halve the tomatoes
  4. Add all ingredients to a large bowl
  5. Chop cilantro and add to the bowl
  6. Squeeze the lemon or lime on top of the salad, mix well, and enjoy!

Serves 6-10, depending on whether you serve it as an appetizer or side dish.

Raw Zucchini Hummus

From IIN student Abby Hugheshummus
Raw, vegan, gluten-free


  •  1 cup peeled and chopped zucchini
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 2 big cloves of garlic
  • 1 teaspoons salt
  • A pinch of smoked paprika
  • 1/2 cup raw tahini


  1. Add all ingredients except for the tahini into a food processor and blend until smooth.
  2. Scrape down the sides and add the tahini. Blend again until it’s completely incorporated.
  3. When you think it’s ready, blend for one extra minute. It’s the secret to perfectly smooth hummus!

An Easy, Eco-friendly Vegan Pesto

Posted on April 23, 2012 by Bridget Shannon

kalepestoHere at Integrative Nutrition, we think it’s important to go green all year long. Keep yesterday’s Earth Day celebration going by finding ways to nourish your body in an eco-friendly way. This vegan, gluten-free recipe for Kale Pesto from IIN student Abby Hughes is so simple, yet delicious and healthy! It’s a perfect accompaniment to a grain salad or mixed vegetables. Now hit the farmer’s market for a fresh bunch of kale, and in case you missed it, be sure to check out our list of 60 ways to go green for some extra inspiration!

Kale Pesto

Vegan, Gluten-free


  • 1 bunch of lacinato kale, thick stems removed
  • 1 cup toasted hazelnuts
  • 1/4 cup olive oil
  • A few pinches of salt


  1. Bake the hazelnuts on a sheet tray at 350 degrees for about 10 minutes. Let cool.
  2. Bring a large pot of salted water to boil. Add the kale. Blanch for three minutes. Remove and place in an ice bath to stop the cooking process. Remove and set on paper towels to absorb the water.
  3. Add the hazelnuts to a food processor and pulse until the nuts are coarsely ground.
  4. Add the kale to the processor and pulse until the kale begins to break apart. Drizzle in the olive oil while pulsing the blade, pausing to scrape down the sides. It’s important not to puree pesto. Instead leave some texture and body to it.
  5. Scrape pesto into a bowl and season with a few pinches of salt and stir. Once it’s seasoned properly, the flavor will really pop.

A Yogurt Parfait for National Strawberry Month

Posted on May 29, 2012 by Bridget Shannon

yogurt parfaitDid you know that May is National Strawberry month? What a perfect excuse to load up on fresh berries! With only a few days left in May, show strawberries some love with this simple and delicious parfait from Amber, a 2011 Integrative Nutrition graduate.

The recipe calls for coconut yogurt (a dairy-free substitute for regular yogurt) and gluten-free granola! Berries are packed with antioxidants, so layer away, and feel free to enjoy your favorite nuts and seeds in your own parfait creation. Enjoy as a tasty snack or for a healthy breakfast to start your day!

Strawberry Coconut Yogurt Parfait


  • 1 1/2 cups of fresh strawberries, diced
  • 4 oz. plain coconut yogurt
  • 1 drip of vanilla
  • 1 packet of Truvia
  • 1 tbsp of honey
  • 3 tbsp flax seeds (whole seeds, not ground)
  • 1/4 cup dried cranberries (can also use raisins)
  • 1/4 cup mix of pepitas, chopped pecans and chopped walnuts (I used a trail mix to make it easier)


  1. Dice the strawberries into little bite-sized pieces
  2. Mix the coconut yogurt with the drip of vanilla and the Truvia. Mix really well until the yogurt is smooth.
  3. In a small bowl combine the flax seeds, pepitas, pecans, walnuts, cranberries and honey and mix until everything is coated with the honey
  4. Spread the mixture out onto a baking sheet or stoneware pan and bake at 350 degrees for 10-15 minutes or until it’s browned.
  5. Remove from the oven and spread around on the tray so it can dry for about 10 minutes.
  6. Layer up your parfait! Start with a layer of strawberries, then yogurt, and then granola. Repeat as many times as you want. This one had three layers.

Without further ado, IIN announcement of the Perfect Smoothie:

Yogurt + Spinach + Berries + Chia Seeds!!

Sounds delicious to us! Here's our completed bracket, and enjoy the end of the college basketball madness tonight!


Simple Spring Salad    by

1 and 1/2 orange, juice only                                                                            1/2 lemon, juice only                                                                                        1/2 small red onion, chopped                                                                          1/4 cup extra virgin olive oil                                                                             1/8 teaspoon fine grain salt                                                                                                                   4 big handfuls of salad greens, washed and dried
1/2 cup walnut halves, toasted                                                                           1/2 cup sliced almonds, raw                                                                             1/3 cup black olives, (the wrinkly, oily ones), pitted

In a medium bowl whisk together the juice of 1/2 orange, lemon juice, most of the red onion, olive oil, and salt. Whisk together until emulsified, taste and adjust with more salt or lemon juice if needed.

Peel the remaining orange and cut into segments, removing any seeds you might encounter. Set aside.

When you're ready to serve, place the salad greens in a large bowl. Toss very gently with a generous splash of the dressing. Add the orange segments and walnuts. Give another toss. Taste and decide if you need to add more dressing, if needed, add a bit more at a time, giving a good toss between additions. Make sure the nuts and citrus haven't all gone to the bottom, help them back up to the top if needed. Serve salad topped with the remaining red onion and olives.

Serves 4.


Sweet Potato, Broccoli, Kale and Tomato Stew 

tweaked by Jackie Damboragian, Holistic Health Coach original recipe from Farmer Johns Cookbook.

I love the Farmer John’s Cookbook which is filled with seasonal recipes! Jackie Damboragian took one of his recipes and tweaked it a bit.            This is a super easy, delicious one pot meal filled with seasonal ingredients!

2 tbsp. extra virgin olive oil 

1 large onion, sliced
4 cloves of garlic, minced
1 28 oz can (or two 14.5 oz cans) of stewed tomatoes
1 can or box of garbanzo beans, rinsed and drained
2 ½ cups of water
3 medium sweet potatoes, cubed
1 medium head of broccoli, cut into medium sized chunks
2 cups of kale, coarsely torn, hard stems removed
Ground pepper
½ tsp of cayenne powder (optional)

Heat the olive oil in a soup pot over medium heat. Add the onion and cook until soft and translucent, about 5 minutes. Stir in the garlic and cook for 1 more minute.

Add the tomatoes, garbanzo beans, water, and sweet potatoes. Simmer, partially covered, for 15 minutes. Add the broccoli and kale, cover and simmer until the sweet potatoes and broccoli are tender and the kale has softened up, about 5 minutes. Season with salt and pepper to taste. If you like a little kick add a bit of cayenne powder. Enjoy!

Hearty Pesto Vegetable Soup

posted Dec 16, 2011, 1:56 PM by ItIsTheFOOD Janie Heinrich   [ updated Dec 16, 2011, 1:58 PM ]

Hearty Vegetable Pesto Soup

Fragrant basil pesto adds a taste of winter to this healthier version of a classic French vegetable pesto soup. Aromatic vegetables add flavour and plenty of vitamins while keeping the fat in check. What a wonderful way to eat your vegetables! The pesto can be made with basil as in recipe or with spinach or arugula for a new fresh taste.  This soup will nourish your body and your mind. Serve it with raw hard goat cheese slivers and dark rye bread dribbled with olive oil.  Enjoy...

500 g Italian tomatoes
1 onion, chopped
1 carrot, chopped
1 celery stalk, sliced
2 garlic cloves, finely chopped
1 yellow zucchini, or 3 baby squash, about 150 g in total, sliced
1 green zucchini, sliced
1 3⁄4 cups reduced-salt chicken stock
1 3⁄4 cups reduced-salt vegetable stock
1 cup loosely packed fresh basil leaves
3 tablespoons prepared basil pesto
  1. Peel, seed and chop the Italian tomatoes.
  2. Grease a large saucepan with nonstick cooking spray and set over medium-high heat. Sauté the onion, carrot, celery and garlic until soft, about 5 minutes. Add the tomatoes, yellow zucchini or squash, and the green zucchini. Sauté the vegetables until they are soft, about 8 minutes. Stir in the chicken stock and vegetable stock, and bring to a boil. Reduce the heat and simmer, uncovered, until the flavours have blended, about 20 minutes.
  3. Place the basil and pesto in a food processor and pulse until the basil is chopped. Process until the pesto is thick and creamy.
  4. Ladle the soup into bowls, top with the pesto and serve.
  5. Hearty vegetable pesto soup variations: For vegetarian vegetable soup, substitute another 1 3/4 cups vegetable stock for the chicken stock. You can also vary the vegetables. Always start with sautéed onion, carrot, celery and garlic. In spring, add a handful of fresh green peas during the last 10 minutes. In the winter, add a variety of cooked kale, collard greens, cubed squashes and roots cooked the last 10 minutes.

Pepitas, Maple, Pumpkin, and Arugula Winter Salad

posted Dec 16, 2011, 1:38 PM by ItIsTheFOOD Janie Heinrich

Sometimes at the end of the day, you want something simple with the tastes of the season to warm your body! Try this lovely salad and serve it with fresh Artisan bread with a dish of garlic and olive oil for dipping.  Eat slowly to take in all the flavors and delightful energy of the food. 


  • 1/4 cup pepitas (hulled pumpkin seeds)
  • 1 sugar pumpkin (3 1/2 to 4 pounds), peeled, seeded, and cut in 1 1/2-inch chunks
  • 5 tablespoons olive oil
  • 6 garlic cloves, unpeeled
  • 1/4 to 1/2 teaspoon red pepper flakes
  • Coarse salt and black pepper
  • 2 tablespoons plus 1 teaspoon pure maple syrup
  • 3 tablespoons fresh lime juice
  • 1 tablespoon Dijon mustard
  • 1 1/2 pounds arugula (2 to 3 bunches, thick stems removed), washed and dried
  • 6 ounces feta cheese


  1. Preheat oven to 450 degrees. Spread pepitas on a large rimmed baking sheet; toast in oven, tossing occasionally, until fragrant and beginning to brown, 5 to 7 minutes. Set aside.

  2. On a large, rimmed baking sheet, toss pumpkin with 2 tablespoons oil, garlic, red pepper, salt, and black pepper. Roast, tossing occasionally, until pumpkin is tender, 25 to 30 minutes.

  3. Remove garlic cloves from sheet pan; set aside. Drizzle pumpkin with 2 tablespoons maple syrup; toss to coat. Return to oven and continue roasting, tossing occasionally, until pumpkin is glazed, 5 to 10 minutes more; let cool.

  4. Meanwhile, cut off root ends of garlic cloves; squeeze out garlic and mash to a paste with the side of a knife. Transfer to a large bowl. Add lime juice, mustard, and remaining maple syrup; season with salt and pepper. Whisking constantly, add remaining oil in a steady stream; set aside.

  5. Add arugula and pumpkin and toss to combine. Serve salad sprinkled with toasted pepitas and crumbled feta cheese.

Post Holiday Hearty Soup for the Soul

posted Dec 16, 2011, 1:22 PM by ItIsTheFOOD Janie Heinrich   [ updated Dec 16, 2011, 1:23 PM ]

The Perfect Post-Thanksgiving Meal: Carrot Ginger Soup

Posted on November 27, 2011 by Lauren Caster

Now that Thanksgiving is behind us, making another big dinner is probably the last thing on your mind! We’ve got several quick, easy, and deliciously healthy soup and salad recipes on our list of 101 Healthy Holiday Recipes that are perfect for post-Thanksgiving meals! This recipe for Carrot Ginger Soup from Eat, Live, Run is one of our favorites.

Carrot Ginger SoupCarrot Ginger Soup from Eat, Live, Run

Prep: 30 minutes

Serves: 2 generously


  • 1 lb. carrots, peeled and chopped
  • 2 T minced fresh ginger
  • 1 shallot, minced
  • 2 cups vegetable or chicken broth
  • 1/2 tsp. salt
  • 1/4 tsp. coriander
  • 1 T olive oil
  • Thinly sliced green onions for topping


  1. Heat the olive oil over medium-high heat. Add the minced shallot and sauté until tender, about five minutes. Add the ginger and sauté for another three-four minutes.
  2. Add the chopped carrots, broth, coriander and salt and bring to a boil.
  3. Reduce heat to simmer and cook for 10-15 minutes until carrots are tender. Carefully transfer to a blender and puree. Serve with thinly sliced green onions on top.


  What Are You Grateful For?

Posted on November 23, 2011 by Integrative Nutrition

thanksgiving and gratitudeIf you’re like the millions of American traveling today to family or friends, you might be stuck in traffic, delayed at the airport, or cramped on a crowded train. Even if you’re lucky enough to be at home on the busiest travel day of the year, preparing for house guests and standing in line for last-minute ingredients at the grocery store can be trying.

If you find yourself getting stressed out today, pause for a moment. Remember what Thanksgiving is all about: literally, giving thanks. Days like today give us all the opportunity to notice and appreciate what we have. A loving partner to sit in traffic with, a family to travel to, the money to buy a plane ticket, a healthy body to digest turkey and mashed potatoes … at the end of the day, these are things that matter.

Shifting your focus from the negative to the positive won’t only put you in a better mood. As it turns out, maintaining an attitude of gratitude can have incredible impact on your health. Research shows that people who regularly express gratitude have a healthier heart, are likely to live longer, exercise more, sleep better, feel less depressed, and enjoy happier marriages. Thanksgiving is a reminder that for our health and happiness, gratitude matters every day.

Making gratitude a part of your daily life requires a definite shift in your worldview, but like so many other behaviors, it can be practiced and learned. Exactly one year ago, Integrative Nutrition founder Joshua Rosenthal shared some insightful tips on how to start a daily gratitude practice. Slow down, visualize a person or place you love, keep a gratitude journal (there’s an app for that!) – it all adds up and can profoundly change your life.

What are you grateful for?

Salmon poached and...

posted Dec 16, 2011, 1:20 PM by ItIsTheFOOD Janie Heinrich

DINNER TIME Favorite dish...The lovely season end tomato harvest sliced up and added to yellow onions gently sauteed with olive oil on the stove top browned with artichoke hearts sliced, kalamata olives, whole lemon squeezed added with skin and seasoned with garlic,seaweed shaker, mace, oregano, pepper, turmeric, and dash of cinnamon cooked just perfect to pour over lovely wild caught poached salmon to make a sweet evening meal! 

Tossed spinach, organic greens, raw sunflower seeds, walnuts, cashews, almonds, green onions salad with a simple homemade Italian dressing and fresh Artisan whole wheat walnut bread drizzled with garlic clove and olive oil. 

We cooked, we laughed, we shared as we nourished our body and ourselves from the inside out!  My tummy and heart are satisfied... 

Love the process of shopping, preparing, cooking, presenting, and eating together, sweetness!

Butternut Squash Fall/Winter Salad

posted Dec 16, 2011, 1:16 PM by ItIsTheFOOD Janie Heinrich   [ updated Dec 16, 2011, 1:17 PM ]

sometimes, a salad with
local harvest, seasonal 
veggies is all we need to warm our souls...
This is so tasty! Enjoy with your family and your friends.

  1. 3 1/2 cups diced butternut squash
  2. 3 tablespoons extra-virgin olive oil
  3. Kosher salt and freshly ground pepper
  4. 1/2 cup blanched hazelnuts
  5. 3 cups baby arugula (3 ounces)
  6. 1 medium head frisée, torn into bite-size pieces
  7. 3 ounces prosciutto, torn into bite-size pieces
  8. 1 1/2 tablespoons snipped chives
  9. 2 1/2 tablespoons balsamic vinegar
  10. 2 tablespoons hazelnut oil
    1. Preheat the oven to 425°. On a baking sheet, toss the squash with 2 tablespoons of the olive oil; season with salt and pepper. Roast for 20 minutes, until tender. Spread the hazelnuts in a pie plate and toast for 6 minutes, until golden. Let cool, then chop.
    2. In a large bowl, toss the arugula, frisée, prosciutto, chives, hazelnuts and squash. In a small microwave-safe bowl, mix the remaining 1 tablespoon of olive oil with the vinegar and hazelnut oil and season with salt and pepper. Microwave the dressing until hot, about 1 minute. Pour the dressing over the salad, toss well and serve.

Garlic escarole salad

posted Dec 16, 2011, 12:18 PM by ItIsTheFOOD Janie Heinrich   [ updated Dec 16, 2011, 12:18 PM ]


  1. Two 3/4-inch-thick slices of sourdough bread, cut into 3/4-inch dice (3 cups)
  2. 1 large head of escarole, light green and white leaves only, cut crosswise into 1-inch strips
  3. 6 radishes, thinly sliced
  4. 4 celery ribs with leaves, thinly sliced
  5. 1 cup grape tomatoes, halved
  6. 1/2 seedless cucumber, halved lengthwise and thinly sliced crosswise
  7. 1/2 cup extra-virgin olive oil
  8. 8 oil-packed anchovy fillets, drained and coarsely chopped
  9. 6 large garlic cloves, minced
  10. 2 1/2 tablespoons fresh lemon juice
  11. Freshly ground pepper
  12. Kosher salt

  1. Preheat the oven to 350°. On a baking sheet, toast the bread for 15 minutes, tossing once, until lightly golden; let cool.
  2. Meanwhile, in a large bowl, toss the escarole strips with the radishes, celery, tomatoes and cucumber.
  3. In a small saucepan, combine the olive oil, chopped anchovies and minced garlic and cook over moderate heat, stirring occasionally, until the garlic is lightly golden, about 7 minutes. Add the lemon juice and season generously with pepper.
  4. Add the croutons to the salad and toss. Pour the dressing over the salad, season lightly with salt and toss again. Serve at once.

5 Large Carrots a week...

posted Nov 4, 2011, 6:09 PM by ItIsTheFOOD Janie Heinrich   [ updated Nov 11, 2011, 10:25 PM ]

Just 5 large carrots a week lowers the risk of stroke by 68%                  

French Toast

posted Oct 26, 2011, 2:30 PM by ItIsTheFOOD Janie Heinrich   [ updated Nov 4, 2011, 4:07 PM ]

Sitting down to breakfast, love the bowls going down the center of the table full of berries, nuts, Almond Butter, and Pure Maple Syrup Grade B! Also, fresh cooked pumpkin is a delicious spread. All these yummy natural whole foods we decorated our yummy artisan whole grain sliced Hot French Toast coated in silvered almonds!!  

A lovely way to begin the day... 

(*Pumpkin, like other winter squash, is virtually fat-free and contains good amounts of dietary fibre. A cup of fresh cooked pumpkin puree is also a source of folate and iron and is high in vitamin C and vitamin A.)  

Raclett Dining Adventure

posted Oct 26, 2011, 12:59 AM by ItIsTheFOOD Janie Heinrich   [ updated Oct 26, 2011, 1:09 AM ]

Truly, I enjoy gathering in the kitchen and around dinner table with our family!  Simple meal that lend itself to our vegan, vegetarians, and meat eaters with great success. 

While our food was cooking on the Raclett, we ate a lovely simple salad of mixed wild lettuce greens, spinach, and walnuts.  We melted our favorite hard raw milk artisan cheeses and Diva Cheese (perfect for vegan guests) under the heating element.  

On top of the grill we each chose our favorite local organic veggies from an assortment of green onions, small purple artichokes, crimini mushrooms, red bell pepper, fingerling potatoes, green zucchini, yellow squash, broccoli, and local crisp apples!  Our meat plater included smoke salmon, grass feed beef, vegetarian field roast 'meat', and pork to grill.

We ate, laughed, shared, and marveled at the in season absolutely amazing tastes and textures for a few hours.  

After dinner, we paused ever so slightly, before topping it all off with homemade lemon ginger cookie ice cream!

The secret to enjoying healthy meals together is being aware of your portion sizes while eating slowly so that your body has an opportunity to alert you when you are satisfied, not full but satisfied. All the left overs were used the next morning to make a delicious and nutritionist baked breakfast dish! Bon appetite

Veggies from the garden, fresh soup!

posted Oct 18, 2011, 3:29 PM by Janie Heinrich   [ updated Oct 18, 2011, 3:32 PM ]

Good vegetable soup



Good vegetable soup

The ultimate vegetable soup is a meal in itself, packed full with healthy veggies, spices and aromatics. We love to eat soups in the evening in Autumn!  

This will make good use of garden veggies that are ready to be eaten and we can freeze the extra for nights when the dinner hour arrives before we are ready!!!

Love this recipe, you can just open up your refrigerator or head down to the garden either way using what you have on hand to create a healthy, delicious and nutritious dinner for you, your family, guests, and friends.


For the base ingredients
For the aromatics
  • bouquet garni

  • and/or 1-2 fresh red chillies, de-seeded and chopped

  • or 1 tsp or more curry paste or curry powder or spices, e.g. cumin, fennel seeds, cinnamon, etc

For the main ingredients
  • potato, or other thickener if needed, peeled and cut into chunks

  • 500g/18oz vegetables, prepared as appropriate and roughly chopped

For the liquid
  • 1-1.5 litres/1¾-2¾ pints) vegetable or chicken stock, or vegetable cooking water, or a mixture of water and milk


Preparation method

  1. Heat the oil or butter gently in a large saucepan, then add the base ingredients, the aromatics and the main ingredients. Stir around to coat everything in the fat, then sweat very gently for 10-15 minutes.

  2. Add 1litre/1¾pints of stock or other liquid, saving the rest for thinning down (if necessary), and season with salt and freshly ground black pepper. Bring up to the boil, then simmer gently for about 20 minutes until all the vegetables are tender.

  3. Liquidise in several batches, and return to the pan. Thin down with the reserved stock, water or milk as required, and check the seasoning

  4. Reheat when needed.

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