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Salmon 'Bulgogi' with Bok Choy and Shiitakes

1/17/2013

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My wonderful Aunt Di gave me a great Christmas present this year: a Shiitake Mushroom Mini Farm! 
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The mushrooms started to grow within a few days and have continued to grow like crazy; the picture to the left shows them at about a week old, so they'd grown twice as large by the time I cooked with them last night. As I don't cook with mushrooms too often, I had to google recipes. I've also been trying to incorporate more seafood into my diet and thought I should find a recipe to combine the two. I was lucky to find Salmon 'Bulgogi' with Bok Choy and Shiitakes. Bulgogi is a popular Korean dish typically made with beef marinated in soy sauce, sesame oil, and other seasonings. To make this a healthier dish I've substituted salmon for beef and replaced the soy sauce with coconut aminos. The following recipe has been adapted from the June 2008 Bon Appetit issue.

Salmon 'Bulgogi' Recipe

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Organic Ingredients:
  • 2 large garlic cloves, peeled, divided
  • 1/3 cup chopped green onions
  • 1/3 cup coconut aminos
  • 1 tbsp dry Sherry
  • 1 3/4 -inch cube peeled fresh ginger
  • 1 tsp sesame oil
  • 3/4 tsp. red curry paste
  • 4 6-oz center-cut skinless wild caught salmon fillets
  • 1 tbsp avocado oil or other high-heat oil
  • 2 large baby bok choy, cut crosswise into 1/2-inch-wide strips (about 7 cups)
  • 4-6 oz fresh shiitake mushrooms, stemmed, caps sliced

Directions:
  • Blend 1 garlic clove and the next 7 ingredients in a mini processor. Arrange salmon in 11x7x2-inch glass baking dish. Spoon marinade over. Let marinate 5 minutes.
  • Preheat the over to 500 F. Arrange fish with some marinade still clinging on, on a rimmed baking sheet. Transfer any leftover marinade in dish to small saucepan. Roast fish until just opaque in center, about 8 minutes. Bring marinade in pan to boil; set aside and reserve for glaze.
  • Heat oil in a large nonstick pan over high heat. Add bok choy and shiitakes; using a garlic press, press in 1 clove garlic. Stir-fry until mushrooms are tender and bok choy is wilted, about 4 minutes. Season with salt and pepper. 
  • Divide veggies among plates, top with salmon, and brush fish with glaze. 


Health Benefits:
Bok Choy, a staple in Asian cooking, is actually a type of cabbage and therefor a cruciferous veggie. Cabbage is well known for it's outstanding anti-cancer benefits. It presents a milder flavor with a higher concentration of vitamin A and vitamin C. One cup of bok choy provides more than 100% of the recommended dietary allowance of A, and close to two-thirds the RDA of C, which comes from its concentration of carotenoids such as beta-carotene and polyphenols. It's known for it's anti-inflammatory nutrients, digestive tract and cardiovascular support.
Shiitake's are known in Asia as a symbol of longevity because of their health-promoting properties. They've been used medicinally by the Chinese for more than 6,000 years. Studies show they support our cardiovascular and immune system  by preventing too much immune cell binding to the lining of the blood vessels. Shiitake's have also proven to exhibit anti-cancer benefits as they've been shown to help block tumor growth, sometimes triggering apoptosis (cell death) in cancer cells. They are known as a good non-animal source of iron, the B vitamins, manganese, phosphorus, and fiber. Read some more fascinating information here.
Wild caught salmon is a great source of protein. Much of the focus about salmon is on it's amazing omega-3 benefits, known to improve mood and cognition, decrease numerous cardiovascular problems, eye-related problems, and cancer risk. Salmon is great for supporting our joint cartilage tissue, insulin effectiveness, and control of inflammation in the digestive tract. It is high in vitamin D, vitamin B12, tryptophan, selenium, and phosphorous.
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Kick your Flu with Home Remedies

1/15/2013

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It seems almost everyone I know is sick with the flu right now. I've never been an advocate of nasty flu shots as they contain counterintuitive ingredients including mercury, formaldehyde, aluminum and MSG, yet I haven't had the flu in about six years and I touch grimy yoga mats and sweaty cycling bikes five days a week. Even if your diet isn't perfect, there are some really simple ways to reduce your risk of catching the flu. While it's good to start implementing the suggestions from the last link, if you've already got the flu there are some things you can do support your immune system and recover. Below are some potent tools to stimulate the body's own anti-microbial response and rid your body of any nasal congestion, a runny nose, post-nasal drip, cough, sore throat, sinus pressure, chest congestion, and immune deficiency. 
  • Vitamin D: Almost everyone who is infected with the flu is deficient in this vitamin. Vitamin D is necessary to actuate your immune defense system. Most people's levels are below 25, and it's recommended to raise them to the 60-90 range (a blood test will confirm this). If you have a hard time swallowing a fishy-flavor, I suggest buying Barlean's Omega Swirl Fish Oil.
  • Colloidal Silver: This supplement has the power to destroy the flu virus and pathogens like methicillin resistant staphylococcus aureus, or MRSA. Along with stopping the virus after being infected, it also protects against catching it again. Adults should take a teaspoon or two daily during flu season.
  • Oscillococcinum: A Homeopathic remedy that prevents the flu from taking over the body even at the first sign of symptoms. This remedy will shorten the duration of the flu and can be taken once or twice a day. It's available at most health stores.
  • Garlic tea: Garlic is well-known for being a natural immune strenghtener as well as an antibacterial and antiviral for fighting colds, coughs, and the flu. Drink some garlic tea with a little bit of raw, local honey.
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Garlic tea is really just fresh, chopped garlic that's steeped in hot water. Some people add lemon juice and honey, but that's not necessary for you to reap it's benefits. To make garlic tea, peel and roughly chop 3-4 organic cloves, let sit for about 10 minutes. Giving it this times releases the allicin which is the powerful antibacterial and antiviral compound. Add the chopped garlic to a mug and fill it with some hot water. Sip the garlic tea once it becomes cool enough. If you have a mild case of the flu or a cold, this tea should start working quickly. however, if you're particularly down with a bad case of the flu, you should consume this over a period of a few days.

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Creamy Spinach Artichoke Dip (Vegan)

1/7/2013

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This is so good I ate it with a spoon. My new favorite and oh-so-easy recipe. Since eliminating dairy a few years ago, spinach artichoke dip (a childhood favorite) has become something I crave and on rare occasions buy only to be disappointed. It's never as good as I remember and I always experience uncomfortable belly symptoms after eating it. Today I finally decided to make a vegan version and was so pleased with it I surprised myself. I've never wanted to make this dip myself because, let's face it, artichokes can be intimidating. Thankfully, this recipes takes out the confusion, just don't let making cashew cream (instead of using dairy) scare you away! It's extremely simple and easy so long as you have a blender with a small attachable container or a food processor. If you don't have either of these things I highly recommend you go get one!

Cashew Cream

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Organic Ingredients:
  • 1 cup raw cashews (whole cashews, not pieces)
  • fresh, filtered water
Directions:
Rinse the cashews in a strainer under water. Place in a bowl with enough water to cover them about an inch. Cover the bowl and soak the cashews for a minimum of two hours but preferably overnight (I soaked them for about 3 hours). Drain the cashews, rinse under cold water and place into a food processor or high-speed blender with one cup filtered water. Process on high for several minutes, stopping to scrape down the sides if neccessary, until you have a very creamy texture.
Makes roughly 1 1/2 to 2 cups raw cashew cream.

Spinach-Artichoke Dip

Organic Ingredients:
  • 2 - 10oz bags frozen, chopped spinach
  • 2 - 14oz cans/jars of artichoke hearts (I like the Native Forest brand)
  • 1 tbsp avocado oil (or other high-heat oil)
  • 1 small onion, diced (about a cup)
  • 2 cloves garlic, minced
  • 1-1/2 tsp sea salt 
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp black pepper or fresh ground to taste
  • 1/2 tsp+ cayenne pepper (to taste; I used 1-1/2 to 2 tsp Savory Spice Shops Cajun Seasoning)
  • 1 tbsp lemon juice
  • 1 cup+ (depending on preference) cashew cream
Directions:
  • Defrost the spinach and squeeze out excess water; set aside. A quick way to do this is to place spinach in a coriander over a pie plate and microwave for 4minutes or more, you'll still need to squeeze out excess water. 
  • Drain and roughly chop the artichokes
  • Saute the onions in oil until translucent (10 minutes). Add the minced garlic and cook for another two minutes.
  • Stir in the chopped artichokes, salt, onion powder, garlic powder, black pepper and cayenne and heat thoroughly.
  • Add in the spinach and lemon juice and stir until heated through.
  • Stir in desired amount of cashew cream.
Enjoy with sliced cucumbers, different veggies, or grain-free crackers!
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Cleanse Friendly Vietnamese Soup

1/6/2013

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Considering that there is no snow up in the mountains, my motivation to ski is minimal and my drive to cook kicks into gear. Last weekend I made a Last Hoorah Chicken Chorizo Pizza and yesterday I decided to make Pho, or at least a healthier version of Pho, with my remaining cilantro and basil. Below you'll find this fairly simple recipe, which is more of a Vietnamese soup than a traditional Pho. It can be used in addition to Week One Cleanse recipes with optional chili paste, however the chili paste/rice noodles excludes it from being eligible in Week Two Recipes. The chili paste can be included as an after thought, stirring it into the dish prior to serving it and the rice noodles can be omitted and elegantly replaced by just using mung bean sprouts. Enjoy!

Organic Ingredients:
  • 6 oz rice noodles
  • 1 1/2 cups snow peas, ends trimmed
  • 1 cup peeled carrots
  • 1 1/2 cups shiitake mushrooms
  • 1 piece ginger (1/2 inch thick), peeled and chopped
  • 3 whole cloves
  • 12 cups reduced-sodium chicken broth (that's 3-32oz boxes)
  • 1 lb. boneless, skinless chicken breasts, cut into 1/4-inch strips and sauteed in a pan.
  • 8 oz mung bean sprouts
  • 2-3 tbsp coconut amino's
  • 1 tsp sesame oil
  • 1 tbsp lime juice (buy two limes)
  • 1/2 cup shopped scallions
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup chopped basil
  • 1/3 cup chopped mint
  • optional: gluten-free, fish-free, soy-free red chili paste (I like Thai Kitchen's)

Directions:
Marinade chicken in coconut amino's and sesame oil for 30minutes to an hour; saute in a pan until cooked through. Boil noodles in salted water for 3 minutes. Place snow peas and carrots in coriander; drain noodles over them; rinse. Tie a sachet of ginger and cloves in cheesecloth; place in a large pot with broth; boil 5 minutes. Reduce heat to medium; add chicken, snow peas, carrots, and shiitake mushrooms; simmer 5 minutes. Add lime juice. Season with salt, chili paste, coconut amino's. Ladle into bowls and top with remaining ingredients (mung beans, scallions, cilantro, basil, and mint), adding a lime wedge to the side of the bowl.
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    Kate Coleman

    E-RYT & Master Nutrition Therapist specializing in Food Allergies, Adjunctive Autoimmune Care, and Digestive Disorders.

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    No information, ingredient or product mentioned on this site is meant to diagnose, treat or replace professional medical advice. Do not use this site to diagnose yourself. The information here is meant to give guidance in diet and lifestyle practices including balanced diet planning, instruction in the development of eating habits, physical exercises, and stress management in order to  assist in general well-being.

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  • Home
  • Services
    • Nutrition Therapy >
      • Forms of Empowerment
      • Cleanse
      • Recipes
    • Food Allergy Elimination
    • Adjunctive Autoimmune Care
    • Thyroid
    • Adrenal Fatigue
    • Detoxification >
      • Week 1: Basic Detoxification Diet
      • Week 2: Deep Cleanse & Conclusion
      • Cooking Blog
      • Garden Blog
    • Yoga >
      • Detox Yin
      • Yoga Resources
  • Group Fitness Schedule
  • Events & Retreats
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    • Previous Events & Retreats
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      • It's a No-Grainer
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      • Natural Sunscreen: Astaxanthin
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      • Nutrition to Reduce Inflammation
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