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My husband bought some whole wheat bread today.  He doesn’t like the taste of the sprouted grain bread I buy ( the one that needs to be stored in the freezer.) After quickly glancing at the list of the ingredients in this new whole wheat bread, I became as determined as ever to buy a bread maker and start using it! Preservatives, dough conditioners, vegetable shortening, aluminium sulphate  –  are some of the ingredients of  the bread, which is marketed as a “healthier” choice!


Do you know of any links to good healthy bread recipes I can use?


Remember the carrot ginger soup recipe I posted recently? What would you do with the pulp that’s leftover from juicing 3 cups of carrots? I made a casserole that turned out pretty good.





3 cups carrot pulp (or grated carrots)

1 medium onion

1/2 cup olive oil

4 small zucchinis, sliced

1 cup of grated cheese ( I used the almond cheese variety)

2 eggs or chia gel substitute

a few drops of tabasco

1 tsp curry

1/3 cup parsley, chopped

Sea salt to taste

Preheat the oven to 350 degrees F.

Sautee the onion in 1/4 cup of olive oil. add the carrots to the onion and some more olive oil. Saute, mixing periodically, for about five minutes. Add the parsley and the spices and sautee for another minute or two. On a separate pan, sautee the zucchinis in some more olive oil for about 3 minutes. Add the zucchinis to the carrots and mix well. Mix in the cheese and the eggs. Oil the baking dish and (optionally) sprinkle some breadcrumbs on it. Put the casserole mixture in and bake for about 35-45 minutes.

I served this casserole with quinoa and  a salad with avocado in it. Avocado’s moisture balanced this casserole’s flavors really well.

I have a few recipes of healthy cookies that I like to use. This one I found on a Russian website a year or so ago. It’s simple, gluten-free, can be made vegan and always turns out fabulous! Occasionally, I add raisins or almond slices to this recipe.


3/4 cup buckwheat flour

1/2 cup powdered sugar

2 eggs (or chia substitute)

1/3 cup buckwheat honey

1 tsp coconut oil

Warm up the oven to  325°F. Mix the eggs or the chia gel with the powdered sugar, add honey, добавить мед and flour and mix well.  Cover the dish with the dough with a kitchen towel and let stand in  a cool dry place for thirty minutes. Cover the baking dish with parchment paper and oil it up with coconut oil.  Put the dough on the parchment paper, using a tablespoon. Bake the cookies for 15-20 minutes. Optopnal :sprinkle with powdered sugar prior to serving.

  1. Plantains contain high levels of vitamin A, potassium, calcium, iron and fiber. They are also low in sodium, have no cholesterol and contain natural mood enhancers. Nutritionally, plantains are similar to bananas. I like plantains as an interesting potato alternative once in a while. I buy black plantains (they are sweet inside) or let the plantain ripen and turn black on my windowsill.

    Preheat the oven to 400 degrees F. Coat the baking dish with some olive oil. Slice the plantains lengthwise into skinny strips that are about 3 inches long. Place the plantain slices in the baking dish, sprinkle them with some more olive oil  and  place them in a hot oven. Bake for about 10 minutes. Using a spatula, turn the fries over and bake for about 20-30 minutes, or until the fries are crispy. Lightly salt the plantain the minute it comes out of the oven. You can also sprinkle the plantain with spices, such as curry, cayenne or garlic on these fries.

    Salsa and lime juice work well as an accompaniment.

    photo credit: healthbent

My family and I are trying to go gluten-free for a while. Gluten an dairy have been linked to allergies and immune weakness by multiple nutritionists, so our new diet would probably do us a lot of good. The problem is,  gluten hides in many things we like, like our morning oatmeal, for example. So, here’s what I came up with:


Quinoa With Raisins

1 cup cooked quinoa

3 tbsp. unrefined extra virgin olive oil

salt to taste

1/4 cup raisins (or dried cranberries, r dried apricots)

optional: 1/4 cup almonds or walnuts or 1/4 cup toasted coconut flakes or 1 tsp. of  cinnamon and 1 tsp of agave syrup.

Mix the quinoa with the oil and the salt, put raisins on top.



Buckwheat flour is widely available, but since I always have some cooked grains lying around, I came up with this breakfast recipe. Feel free to add blueberries, if you wish.



 All rights reserved by Baking and Mistaking

Buckwheat Pancakes

1 cup cooked buckwheat

1 egg

1 grated apple

1 banana

Mix everything together and fry on a lightly oiled skillet.



 All rights reserved by fakeginger

Scrambled Eggs With Onions, Tomatoes, Mushrooms and Kale

1/2 onion, chopped

2 leaves of kale, cut into strips. Stalks separated and thrown out

1 tomato, chopped

1/2 cup mushrooms

4 tbsp. olive oil

salt to taste

1/4 cup parsley, diced

Tobasco sauce to taste

4 eggs

Put the kale into a frying pan, add 1/2 cup of water, cover  and let simmer for about 2-3 minutes, until the kale is soft. Open the lid, add the onion and the olive oil and saute for about 2 minutes. add the mushrooms and sautee for another 2 minutes. Add the tomato and possibly, more olive oil. Add the parsley and sautee for about another minute. Add the tobasco. mix well. Add the eggs and cook for another minute or two, making a scramble.


We also love eggs over buckwheat with onions: hearty and delicious.


Do you have any gluten-free breakfast recipes?

The following is a reprint from IIN blog. I am a proud graduate and love this post, full of yummy recipes by my fellow grads!


100 Recipes for a Healthy Summer

Posted on May 25, 2011 by Integrative Nutrition

Summer is finally here! It’s time for BBQ’s and outdoor dinner parties with friends and family. We want to make it easy for you to make healthy dishes for your family, but still enjoy the cooking activities that define summer. We collected a list of 100 healthy recipes for you to enjoy all summer long!


!00 Healthy Recipes for Summer1Pizza Caramel by Nourish Nutrition

2. Artichoke Pesto Stuffed Tomato by Making Good Choices

3. Vegan Spring Rolls with Mango Ginger Dipping Sauce by Wholesome Kid Food

4. Easy Hummus by Andrea Beaman

5. Mango Salsa by Terry Walters

6. Spicy Slaw by Elana’s Pantry

7. Peaceful Parsley & Pistachio Pesto by Peacocks and Moonshine

8. Creamy Curry Sauce with Summer Veggies by Collective Nutrition

9. Sesame and Thyme Pancakes by Wholepromise

10. Asparagus Sundried Tomato and Goats Cheese Pizza on Spelt by Wholepromise


100 Healthy Recipes for Summer

11.  Roasted Tomato Soup by Love, Life and Lollipops

12.  Farmstand Gazpacho by Eat, Live, Run

13.  Really Easy Spice Pumpkin Soup filled with Beta-Carotene by Scott Mathias

14.  Summer Herb Soup by Kath Eats Real Food

15.  Cold Beet and Fennel Soup by Clean and Delicious

16.  Easy Asparagus Soup with Seasoned Dill Yogurt by Cook me Healthy 


100 Healthy Recipes for Summer

17.  Quinoa Summer Salad by Alicia Somma

18.  Raw-Vegan Som Tum by Tina Leigh

19.  Radish, Celery and Apple Salad by Seven Spoons

20.  Roast Chili Butternut and Fig Salad by Me Organic

21.  Watermelon, Feta and Tomato Salad by Lemons and Loafers

22.  Refreshing Chopped Salad by Miligirl Wellness

23.  Jicama Salad by Raw, Radiant Health

24.  Quinoa Salad for all seasons by Chronic Wellness Coaching

25.  Orzo Super Salad by 101 Cookbooks

26.  Quinoa and Black Bean Salad with Apricot Lime Vinaigrette by Terry Walters

100 Healthy Recipes for Summer 27.  Southern Style Cobb Salad by Find Your Balance Health

28.  Rustic Pesto Potato Salad by Clean and Delicious

29.  Pumpkin Seed Salad by Feed Your Life

30.  Delicious Life Beet and Walnut Salad by Live a Delicious Life

31.  Crunch Salad by Live a Delicious Life

32.  Ribboned Asparagus Salad with Lemon by Smitten Kitchen

33.  Radish, Asparagus and Mint Salad by Coloring the City

100 Healthy Recipes for Summer 34.  Fresh Corn, Tomato, Avocado and Black Bean Salad by Whole Nutrition

35.  Black Lentil and Quinoa Salad with Citrus Dressing by Infinite You

36.  Green Light Salad by My Healthy Vision

37.  Spicy Curry Kale Salad by Natalie Duhamel

38.  Curried Cauliflower Quinoa Salad by Maureen O’Neal

39.  Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese by Cook me Healthy

40.  Spinach Salad with Mango and Avocado by Linda Poynter

41.  Raw Kale & Beet Salad by Beth’s Botanical Scents


100 Healthy Recipes for Summer

42.  Watermelon Aguas Fresca by Elana’s Pantry

43.  Summertime Blueberry Coconut Smoothie by Frank Giglio

44.  My Green Smoothie by Muscle Chick

45.  Watermelon Lemonade by Smitten Kitchen

46.  Pineapple Ginger Cooler by Maureen O’Neal

47.  Peachy Green Smoothie by Natalie Duhamel

48.  Super Simple Strawberry (Shh, and Spinach) Smoothie by The Nourished Life


100 Healthy Recipes for summer

49.  Veggie Frittata by Frank Giglio

50.  Sweet Corn Pancakes by Smitten Kitchen  

51.  Japanese Style Breakfast by Integrative Nutrition

52.  Coconut Spelt Pancakes by Wholepromise

53.  Homemade Granola by The Sublet Kitchen

54.  Buckwheat Banana-Walnut Pancakes by Cook Me Healthy

55.  Breakfast Casserole by Integrative Nutrition


100 Healthy Recipes for Summer

56.  Sautéed Chicken with Caramelized Onion-Tomato Relish by Cook me Healthy

57.  Mixed Green Salad with Tilapia and Clementine’sby a Hint of Greens 

58.  Coconut breaded Mahi-Mahi Tacos with Mango Salsa by Coloring the City

59.  Grilled Salmon Paprika by Elana’s Pantry

60.  Spiced Turkey Burgers with Green Olives and Feta by Pinch My Salt

61.  Sesame Chicken and Orange Salad by Wholepromise

62.  Sweet and Hot Chicken with Eggplant and Mushrooms by Destiny Kelley

63.  Quinoa and Spinach Burgers by Winspiration Wellness

Vegetarian Dinner 

100 Healthy Recipes for Summer 64.  Thai Coconut Stir Fry by Selkis Whole Foods

65.  Bean Burgers by Kath Eats Real Food

66.  Pasta with Green Beans and Cannelloni Beansby Mary Curran

67.  Cashew and Ginger Stir-fry by Laurel Staples

68.  Sweet Potato Burgers by Making Good Choices

69.  Bean Stir Fry by Making Good Choices

70.  Spicy-Sweet Arugula Sautee by Pure Potential Wellness

71.  Spring Panzanella by 101 Cookbooks

100 Healthy Recipes for Summer 72.  Peanut Soba Noodle Bowls by Eat, Live, Run

73.  TLT Sandwiches by 101 Cookbooks

74.  Gluten Free Veggie Burger by Whole Health Designs

75.  Vegan Pot Pie by Curvy Gals

76.  Brussels Sprout Pizza by Simply Seeking Life

77.  Avocado Pesto Pasta by Landry Fuller

78.  Rice Soba Noodles with Tea Spice Veggies by I Wanna Cookie

79.  Quinoa Grilled Vegetable Salad by Monica Delgado Chaffee

Side Dish

100 Recipes for the 100 days of summer 80.  Grilled Summer Vegetables by Your Wellness Tree

81.  Spicy Jicama “Fries” by 2Good2beRaw 

82.  Summer Squash Saute by Integrative Nutrition

83.  Sautéed Summer Squash, Cherry Tomatoes, Fresh Basil by Andrea Beaman

84.  Vegan Stuffed Red Peppers by Becky’s Kitchen

85.  Sweet and Spicy Kale Chips by Get Healthy with Lindsay

86.  Spicy Asian Cabbage Slaw by Chef in my own mind



100 Healthy Recipes for Summer

87.  Detox Blonde Macaroons by Healthy Hoggin

88.  Rawberry Rhubarb Pie by Me Amoeba

89.  Banana Peanut Butter “Ice Cream” by Lemons and Loafers

90.  Healthy Jell-O by Becoming Raw

91.  Healthy Popsicle by Becoming Raw

92.  Ricotta Millet Pudding by Lottie and Doof

93.  Blackberry, Honey and Yogurt Pops by Lottie and Doof

94.  Strawberry Rhubarb Crisp by Clean and Delicious

95.  Strawberry Mango sorbet Popsicles by Live a Delicious Life

100 Healthy Recipes for Summer 96.  Coconut Pudding by Edna Michaeli

97.  Awesome Raw Coconut-Almond Fudge by Aamina Barbara Arnoth

98.  Heather’s Maple Squash Muffins by I Wanna Cookie

99.  Coconut Cherry Chia Bomb by Maureen O’Neal

100. Tropical Mango Banana Sherbert by Delicious Nutrition

Need more summer recipe inspiration? Check out these recipes from IIN!

I first tried this dish at Cafe 118 in Winter Park, Florida. It was ridiculously yummy and seemed to be very easy to make.

They used zucchini noodles, which gave this Pad Thai a very smooth texture. At home, i like to use a 50/50 mixture of zucchinis and carrots, or butternut squash for a crunchier bite.  A played with some ingredients at home and here’s what I came up with:



  • 1 cup coconut milk ( any other milk would work, too)
  • 1/2 cup  peanut butter  (or any nut butter)
  • 1 tbsp minced fresh ginger
  • 2 tbsp Bragg’s Aminos sauce
  • 1 tsp minced garlic
  • 2 tbsp lime juice
  • 1 tbsp red miso
  • agave syrup to taste (optional)
  •  cayenne pepper to taste
  • 1/2 bunch basil & 2 tbsp chopped cilantro


  • 4-5 cups assorted vegetables,  cut with a vegetable peeler for long thin spaghetti-like  strips:  zucchini, carrot, butternut squash, beets, red pepper… Sprouts and red cabbage work, too.
  1. Blend all the sauce ingredients until smooth.
  2.  Toss the noodles with the sauce.
  3. Serve immediately with 1/4 of a lime and/or some peanuts, sprinkled on top (optional)

When you think “salad,” do you visualize a boring pile of vegetables? Or do you imagine your favorite salad that you eat day after day, because you don’t really know how to create anything new? I love “main meal” kind of salads: the ones that include some real food, not just lettuce. There some basic rules to creating a good, healthy salad. Once you are familiar with these, you can let your creativity flow and let me know what kind of super-salads you have created.

The Salad Rules:

1. Pick your greens. 

2. Pick your veggies. Cucumbers, tomatoes, celery, beets, carrots, radishes, even jicama, broccoli florets or zucchini. Experiment with finely diced or coarsely chopped and see what works better for you. Make sure to cover the rainbow of colors – the more colors you have in your salad, the more nutritionally dense it is.

3. Pick your main protein: chicken, tuna, tofu (baked or natural,) hard-boiled egg or beans, chick peas or even a scoop of cooked quinoa.

4. Pick something crunchy: croutons ( I prefer homemade,) almonds, walnuts, pecans, sunflower or pumpkin or sesame seeds, cracker pieces, etc… You can use natural or roasted nuts and seeds. I like to roast them on a dry frying pan for a few minutes.

5. Pick something oily, to balance the crunch. I love avocado, but you can also choose cheese. Goat cheese and feta cheeses work well.

6. Pick the little details. Like accessories to a ball gown, little details  matter a lot in a good salad. Try herbs, such as parsley or basil. Or, try something sweet, such as cranberries (dried) or raisins or apple or strawberry slices. Blueberries work, too and so do raspberries. Maybe, some onions or garlic? Seaweed flakes? Chia seeds? Flaxseed?

7. Dressing. Commercially sold dressings tend to be rich in preservatives and artificial ingredients. I think the best salad dressing is a mixture of cold-pressed organic extra virgin olive oil with some cold-pressed organic flaxseed oil and possibly a bit of lemon or orange juice. Maybe, a bit of Braggs or some sea salt. Sometimes, apple juice works well with the oil. You can also try one of the dressings I featured in this blog: tahini or carrot/ginger: they are fresh and full of nutrients.

image: Master isolated images

I hear this question at least once a day: “How do you cook kale?,” or “What do you do with Swiss chard?” Here are some simple, delicious and healthy options for your dinner.

1. Salad

Leafy green vegetables are low in calories and rich in vitamins and minerals. Here’s a list of green leafy vegetables to use in your salad:

  • alfalfa
  • asparagus
  • baby spinach
  • basil
  • beetroot leaves
  • carrot tops
  • celery
  • chickweed
  • Chinese cabbage (bok choi)
  • clover
  • collard greens
  • coriander (cilantro)
  • dandelion
  • dill
  • endive – escarole, frisee
  • fennel
  • green lettuce
  • green cabbage
  • kale – curly leaf, plain leaf , and cavolo nero (black)
  • lambsquarters
  • lamb’s lettuce (corn salad)
  • common mallow (malva sylvestris)
  • miner’s lettuce (Montia perfoliata)
  • mint – peppermint and spearmint
  • mustard greens including mizuna
  • nettles
  • parsley – flat and curly leaf
  • plantain
  • purslane
  • radish leaves
  • red lettuce
  • rocket (arugula)
  • romaine lettuce
  • sunflower sprouts
  • swiss chard – red and green varieties
If, however, you’d like to incorporate those greens in more ways than one, you can try doing a few different things with them.
2. Green Smoothie
Pick green leaf of the day. I like kale for its calcium content, coupled with some mint for flavor. Add some lemon juice and a banana and blend with some ice cubes. You just made yourself the healthiest mojito on the planet! To keep things simple, just add some green leaves to any smoothie you make.
3. Soup
Add some green leaves to any soup you are making. add the leaves about 3-5 minutes before the end of your cooking time. I like to add kale ( take the leaves off the sticks,) chard and beetroot leaves to my soups. If you boil a cubed beet with its leaves, add some root vegetables and some cabbage, you’ve just made a vegetarian version of a Russian borscht. I Americanize mine by adding sweet potato to it:  this way it tastes sweet enough for my two year old.
4. Kale chips. See my recipe here.
5. Add green leaves to stir-fries. Even if you ordered Chinese for the night, you can still make it healthier, by stir-frying some greens in extra virgin olive oil and adding those to virtually any Chinese dish.
6. Add greens to grains. If brown rice is for dinner tonight, you can dice some collard greens and add those to the pot where you are making the rice. If you are going this route, don’t overdo on the amount of the greens and put them in 5 minutes before the grain is cooked.
7. Just cook your greens! Separate kale leaves from the stalks (or take Chard and simply chop it, stalks included.) Chop the leaves finely. Add 1 tablespoon of olive oil and 1 tablespoon of Bragg’s sauce to large, heated skillet. Heat oil; add strips of greens. Cook and stir over medium-high heat 2 to 3 minutes until wilted and tender (older leaves may take slightly longer). I like to add garlic (the more the merrier) towards the end of the cooking process.
8. Cook your greens in sesame oil. Same as number 7, but use roasted sesame oil. Sprinkle the final dish with roasted sesame seeds and a some orange juice. Sesame seed is exceptionally rich in calcium.
9. Juice your greens. Add an apple to your green juice and it would taste much better.
10. Add the greens to your burger or soy burger patties. Make sure the greens are diced.
11. Add the greens to mashed potatoes. Chop the leaves very finely and follow advice #7, minus Bragg’s. Mix the green mix with the mashed potatoes. I also like to add some wasabi powder to this potato mix, in order to make it throughly green.
12. Simply steam your greens in a  bit of water. In such case,a  few drops of extra virgin olive oil, some lemon juice and a tiny bit of parmesan cheese go a long way, as far as flavor. And so does garlic.
13. Add your greens to sweet dishes. To make a perfectly balanced vegetarian plate, add a bitter green dish to any sweet potato  or squash dish you are making. Somehow, the combination of the sweet flavor with the bitter flavor is very satisfying even to tohse who wouldn’t ordinarily try the green leafy veggies.
Can you think of any other interesting ways of using greens?

The good thing about this salad is that it can be a meal all by itself. The salad also works without the cheese or the croutons.

Makes two large portions:


Mixed greens, 2 cups

Fresh Green beans, edges trimmed, 2 cups

Cherry tomatoes, halved, 1 cup

Red onion, chopped, 1/4

Hard boiled eggs, chopped, 2 medium

Celery, diced, 2 sticks

Croutons, 3/4 cups

Cheese or vegan cheese, grated, 3/4 cup

Olive oil, salt and pepper to taste

Bring a pot of water to a boil, add the green beans. Cook the beans for a few minutes. Taste and make sure the beans are crispy, but cooked. Drain them in cold water and let the water run until the beans get cool. Put the mixed greens on a plate. Put the celery, the onion and the cherry tomatoes on top. Add the eggs, the croutons and the cheese. Add the olive oil, salt and pepper. Serve immediately.

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