Monday, November 25, 2013

Don't forget the Cranberry Sauce and Bread Dressing (vegan, vegetarian, macrobiotic, gluten free, cane sugar free recipes)

Cranberry Sauce

1 1/2 lbs. Fresh cranberries, rinsed
1 cup sweetener.  ( use all maple syrup or some maple and some rice syrup)
Pinch of sea salt
Zest of one orange (optional)

Simply stir the cranberries and salt over low heat for approx. 30 minutes.  The cranberries will soften and the liquid will form a syrup.  Add the sweetener and orange zest and keep stirring until desired consistency is achieved.  Cool completely and then chill before serving.

Bread Dressing

1 loaf stale cubed bread (Pacific Bakery’s yeast free Kamut White is a good one)
1 1/4 Cups Celery Chopped
3/4 Cup Onion Chopped
1 Cup broth (use the “chicken” style broth you can find in natural food stores or your own veggie broth)
1 egg or 1 Tablespoon kudzu dissolved in a small amount of water
Dash of salt and pepper

Preheat oven to 350°.
Sauté the Celery and Onion in a Tablespoon or so of oil. Mix all ingredients together and transfer to a baking dish with a lid.  Bake for 20-60 minutes depending on your oven and how dark you like the outside of your dressing.

Friday, November 22, 2013

Pumpkin Dessert Recipes - Healthy Pie and a Mousse and a Bonus recipe - scroll down (vegan, vegetarian, macrobiotic, free of cane sugar or dairy)

At the moment I do not have an oven to make this and show you but in past years many people prefer it to any other pumpkin pie.  I'm a little biased, but it's certainly my favorite.  Easy to do too.

Pumpkin Pie


3/4 C. unbleached white flour
3/4 C. whole wheat pastry flour
1/8 tsp. Sea salt
1/4 C. safflower oil
1/4 C. brown rice syrup

Preheat oven to 350°F.  Mix the flours and salt in a mixing bowl and then add the oil using a fork to mix until you have beads of dough.  Add the rice syrup and mix using your hand just until mixed.  Please do not over mix the dough.  Gather the dough and form into a ball.  You may refrigerate to make it easier to roll out.   Roll out thin between pieces of wax paper.  Peel off the top layer of wax paper and flip it into a pie plate.  Trim the excess with your hands and save the dough to make cut outs.  Using a fork put a few pricks in the bottom of the crust.  Flute the edges of the crust with your fingers or make tracks with the fork.

Roll the crust trimmings into a ball and then roll out just like the pie crust.  This time use a small heart or star shaped cookie cutter to make small crust cut outs.  Transfer to a baking sheet with a parchment paper on it.  Keep rolling up excess dough to form a ball and then roll out in the same manner to keep making cut-outs until all the dough is used.  You will get about 21 small cutouts. Bake for 15-20 minutes until just golden brown.


2 cups Pumpkin puree or 1 can of organic pumpkin
3/4 lb. Tofu
1 tsp. Salt
1 1/2 tsp. Cinnamon
1/2 tsp. Ginger
1/2 tsp. Nutmeg
3/4 C. Brown Rice Syrup
1/4 plus 1 Tablespoon maple syrup
1 tsp. Vanilla
1/3 C. light vegetable oil

Blend all filling ingredients in a blender until smooth and creamy.  Pour into unbaked pie shell and bake for 1 hour. (Note: you may need foil so as not to burn the outside crust, just apply to crust about ½ way through cooking or start with foil and take off after 30 minutes.)  Top with the cookie cutouts if desired.  Let cool and chill in refrigerator.  Use Tofu whip topping to decorate.

As another Pumpkin dessert - Try this healthy mousse that is fun topped with everything from roasted nuts to candied seeds.

Pumpkin Mousse
This is a very healthy dessert that Meredith McCarty got from Harriet Mcnear.  Both excellent whole foods cooks.

2 1/2 C. Soy Milk
2/3 C. Maple Syrup
3 T. Agar flakes
3 T. Arrowroot powder
2 tsp. Cinnamon
1 tsp. Powdered ginger
1/2 tsp. Nutmeg
1/2 tsp. Cloves
1/2 tsp. Sea salt
1 C. pumpkin puree

Place 2 C. soy milk with the syrup and agar flakes in a 3-4 qt. Saucepan.  Bring to a boil over medium-low heat, stirring occasionally.  Turn down and simmer until agar is dissolved, about 5 minutes, continuing to stir every once in awhile.

Mix remaining 1/2 C. soy milk with arrowroot, seasonings, and pumpkin puree.  Whisk into soy milk.

When simmering resumes, transfer to a heatproof bowl to chill.
For dessert or a fun snack have some healthy popcorn balls ready to set the mood....

Caramel Corn/Popcorn Balls

This simple and healthy treat is fun any time of year.  You might like to add chocolate chips, nuts or seeds or even dried fruits to the mix.

8 cups popped popcorn (about 2 T. cooked in a 2 quart pot works well)
1/4 – 1/3 C. brown rice syrup
1/4 – 1/3 C. maple syrup
small pinch of sea salt
1/2 tsp. vanilla
squeeze of lemon
Optional 1 T. Earthbalance buttery spread

Heat the syrups together and boil for several minutes.  The color will darken but do not burn.  Remove from heat and add the other ingredients and then coat the popcorn.  To make popcorn balls place some of the coated corn on wax paper and use the paper to form a pressed together ball.  Allow to cool completely.  If you want the caramel corn to be more crunchy you might want to place on a baking sheet and bake in a 350°F oven for 10 – 15 minutes watching it so as it doesn’t burn.

Thursday, November 21, 2013

You Can Skip The Hours of Basting and Make a Quick Tempeh Main this Holiday (vegan,vegetarian,gluten free, macrobiotic,sugar free)

Even folks (like my Dad) who never eat tempeh, like this dish.  My favorite tempeh right now is this one from Barry's.  It has a better flavor and consistency than most and since it is freshly made and then frozen, you will get a whole lot more B12 than other brands you might come across.  (vegans have to make sure they get enough B12 so here's one source.)

You can quickly make this up for a vegan/vegetarian/macrobiotic/gluten free feast or even for just one of your guests who might not want to be eating the bird, pig or cow you could be serving up during the holidays or any day. 

Tempeh “Turkey”

The gravy in this recipe is so wonderful you can use it with beans or top millet mash… I learned it from a wonderful whole foods cook named Michelle Plum.

1 package Tempeh cut into triangles
1 Cup oil for frying (safflower,coconut, or rice bran)
1-2 Cups button mushrooms
1 onion diced
2-3 Cups water
2 Tablespoons miso (country barley is a good one)
1 Tablespoon prepared mustard
1/2 tsp. Sage
1/4 tsp. Rosemary
1/2 tsp. Thyme
1/2 tsp. Marjoram
2 Tablespoons Kudzu

Heat the oil in a heavy fry pan and fry the Tempeh until golden brown. Drain on brown paper bags.  Place the fried tempeh, mushrooms and onions in a saucepan.  Mix the other gravy ingredients, except the kudzu, and pour over the Tempeh and veggies.  Bring to a boil and then lower the heat and simmer for 20-30 minutes.  Dissolve the Kudzu in a small amount of cool water and then Stir into the Tempeh mixture until sauce thickens.  Serve hot.

Wednesday, November 20, 2013

Slendiferic Holiday Sides - Fast and Easy (gluten free, macrobiotic, vegan, vegetarian, darn tasty)

Wait - you don't want to spend a gazillion of hours in the kitchen for the holidays?  You don't have to.  These simple, elegant sides can be done a day or two ahead and are so fast and easy that it might be the easiest feat ever.

Brussel Sprout & Chestnuts

Presoak 6 - 8 hours desired amount of Dried organic chestnuts.  (Dried are sweeter and can easily be mail ordered.)  For two people use 1/2C. Chestnuts soaked in 1 1/2 C. water and about six or seven brussel sprouts.

Wash the brussel sprouts.  Chop them in half.  Place a two inch strip of kombu in the bottom of a sauce pan.  Add the chestnuts with their soaking water. (be sure you have removed any of the dark red outer shell pieces that may cling to your chestnuts and discard)  Bring to a boil and then turn the heat to low to simmer for 20-30 minutes.   Add a little more water if needed.  Add the brussel sprouts and simmer until liquid is almost gone.  10-15 minutes.  Sprinkle with sea salt and simmer just a couple of minutes more.  Serve warm.

Velvety Butternut Squash Soup
Pick the darkest looking squash you can find so that when you cut into it the color is deep orange.  That is when they are the sweetest.

1 large red onion, sliced
1 medium  to large butternut squash, peeled and cut into chunks with seeds removed
1 Tablespoon dried basil (optional)
1-3 Tablespoons olive oil
White miso paste
Good water
Nutmeg (optional)

In a good sized pot, sauté the onion for several minutes in the olive oil and add the basil.
Add the squash and enough water to cover the vegetables with approximately 1 tsp. Sea salt.  Simmer for 15 minutes.  Process in a food processor or blender into a smooth creamy soup.
Adjust the salt/miso to taste and garnish with nutmeg.

Tuesday, November 19, 2013

Let the Recipes Begin (vegan, vegetarian,macrobiotic, gluten free, sugar free)

Here's an oldie and great comfort food:

Simple Sage Gravy and Millet Mash

These quick and easy to do recipes are great all year long - use them now and long after Thanksgiving.

Simple Sage Gravy

2-3 Tablespoons oil
1/3 C. Whole Wheat Pastry Flour (or any flour really)
2 C. water or stock
1-2 Tablespoons Shoyu (soy sauce) (plus 1 teaspoon sea salt instead of on of the Tablespoons Shoyu)
1 – 2 teaspoons sage

Simply heat the oil over med. to low heat and add the flour creating a thick paste.  Add water or stock by small increments stirring constantly.  You may use a wire whisk if that makes it easier for you to avoid lumps.  Stir in the remaining ingredients.  Keep stirring until desired consistency is reached.  Stir in fresh minced parsley if desired towards end. 

Another version is to simply dilute 1/2 Cup sunflower butter with water, stir over medium heat adding the shoyu and sage.

Millet Mash

1 C. Millet sorted and washed
1 small cauliflower
3 C. Water
Pinch of Sea Salt

Boil the water and add the millet and cauliflower and the salt.  Put lid on and turn down heat to a simmer.  Cook for 20 min.  If you have a potato masher use that other wise a fork will do.  Mash the millet and cauliflower together.  You may wish to add chopped onion from the beginning or add sautéed onion during the mashing.  It’s great by itself or top with gravy. 

Sunday, November 17, 2013

Asthma, Arthritits, Allergies - Begone for good.

Recently I have had several
clients tell me how well their coaching sessions have worked wonderfully well for their asthma, arthritis and allergies.

Knowing how food works - works!

I've had many many people get clear of their problems for good just by changing up what they ate.

Only if you work it though.  Kind of like wanting to eat doughnuts and ice cream daily and not have a little (or a lot) of excess weight eventually, there are folks who think that doing a session of food coaching should be a magical cure.  Even if you went to a doctor, you would have to take what he prescribed.

I can't eat for you, but I can tell you that I am not an anomaly curing my eczema, allergies, asthma, Epstein-Barr and other ailments with food fixes.  Thousands, probably millions of people have done the same.  I just took the time to study profusely, read all I could, go the conferences, the teachers, the workshops and the cooking classes.  I can make it simple for other people because of how much I practiced, messed up or succeeded, and really distilled down what works.

(Remember there is a session special going on - grab a session or two at the reduced rate!

Phone sessions proved to be often more effective than in person sessions because there was less to distract clients from listening.  It somehow seems to help in breaking down the barriers many people have to actually doing the things I'm suggesting.

Change is often something we resist.  If you are struggling to change what you eat but you want to be thinner, or healthier, or stop binging, or badgering yourself for your choices, or you are tired of needing an inhaler, a medication or having to lose a whole day being distracted by something as simple to alleviate as itching or asthma because you have forgotten what to do and it's gotten worse or you just can't seem to get yourself to do what you know could work - push through that resistance.

Coaching works to push through resistance because you pay money to someone to let them guide you.  Often that works better than a book because your investment is greater and who wants to lose their cash because they didn't show up?  (People do that though.)  Coaches utilize mind tools to help you learn to break through the resistance.  And usually clients like their coach and want to do what that person has offered in part to really give it a go and further that relationship even in small ways.

I know I always learn better from the professors and teachers that I like and often I like them because they are good teachers. 

It's been extremely rewarding hearing from so many old clients recently and getting to work with you again too.  I'm thrilled with how well you have taken the tools and made them work and there are a whole lot more people free of the fear of not being able to breath, free of horrific itches and scratching and free of feeling trapped in a body that wasn't what you wanted.   And smart to get a booster session to amp up what you are doing and get inspired to do even more and let of your resistance to your own good right now.  One client already emailed me that she had done her session on weight loss and the next week she got an unexpected check in the mail for five times what she had paid for her session.  She thought it was related since her money issues were all tied up with the weight issues we worked on.  She's already feeling lighter and happier than ever and I couldn't be more thrilled.   Maybe I'll start to see even more relationships between foods, minds and manifestations?  Keep me posted everyone!!!

Be sure to go and grab a session while the special is on.  It's one of the best gifts you can give yourself.

Wednesday, November 13, 2013

The Biggest Health and Weight Loss Secret
How do you get yourself to have the body of your dreams?  The one you feel fantastic in?  The one that is sexy and healthy inside and out?

There are lots of secrets to get you there.

The biggest one - quantity.

Getting the right amount for your body is a process. I personally started out my whole grain based diet many years ago eating 1/2 pot of grain and I still lost weight.  Switching what I was eating gave my body a terrific boost but I was still overeating.

How did I know I was overeating?  I liked getting to full.  That was really overfull.  I would eat right past the sigh (clients you know what I'm talking about...) and keep enjoying the flavors and tastes until I was a little more than full.  Sometimes way more.  I figured it was all good stuff so why worry.

Well the the more I read, research and find out - the more the one things stands out for health, weight, even clarity of mind, more than any other tool is eat lightly.  I've seen it in my own family.  My parents eat the standard anything goes kind of diet.  They eat all of the things I say to let go of.  They are fit and pretty healthy and not aging like their parents did because they generally eat fairly light.

It took me a long time and a lot of self coaching before I was willing to get to the right amounts.  I stayed eating 1/3 of a pot of grain at each meal for years.  (so 1/3 Cup of uncooked grain that fluffs up in a cup of water when cooked for example.)  Then I started to experiment with having one meal where I cut it to 1/4 instead.  That felt better.  I didn't feel deprived like I would have if I had jumped from 1/2 to 1/4.  If you are a male reading this and this sounds far too tiny - check out your fist.  Your stomach is about that size and the food should only fit in there.  Your fist is probably almost twice the size of mine so double up.

Everyone will have a different experience to find the right amounts for them.  One person might like to have more at one meal than another.  Some people want to break it down to three meals and two snacks.  The key is to experiment and be willing to let go of quantity.  Allow yourself to find the happy comfortable feeling of lightness.  That isn't hungry - it's lightness.  There is a difference.

Studies show that eating light slows aging and increases health.  It does wonders for the waistline.  (mostly, if you are eating extremely light and have a large body, there are other things going on....)

The best way to experiment with this is to play around and allow yourself enough time to enjoy just a little less that there are no big leaps, just light, playful, experiments.  I can say I've never felt better inside my own skin.

BTW - get 20% off all books at
Using the code CORNUCOPIA

Grab some inspiration and chew well! Remember there is a session special for November! 

Friday, November 8, 2013

Recipe inside - From The Newsletter Archives (vegan, flexitarian, macrobiotic, gluten free, refined free recipe)

I will be posting the Thanksgiving recipes soon!
Stay tuned for the best pumpkin pie, bread dressing, cranberry sauce, etc.... Healthy can be delicious and filling doesn't mean fattening.

Today I pulled out some selections from the old Newsletter Archives.  If you would like a whole book of recipes, tips and and stories from those years - Grab the book now at










Fig and orange dressing on wilted Greens

Dandelion greens are good for your kidneys, liver, spleen, pancreas and stomach.  What a powerful vegetable they are.  Pair them up with the sweetness of figs to offset their bitterness. 

Fig and orange dressing

1-pint fresh figs
Juice of one orange
Large pinch sea salt
One splash balsamic vinegar (about 1 tsp.)
Two splashes Mirin (a rice cooking wine)
About ¼ Cup Olive oil

Combine all ingredients in a small saucepan and bring to a boil.  Turn the heat down to low and simmer without a lid for 10 or fifteen minutes.  Turn the heat off completely and cover to cool.  You may strain the dressing if you like and keep in the fridge for up to a week.  I like to leave the fruit in it for the extra sweetness.

Water fry Dandelion greens with other veggies like red onion slices and carrots or fresh peas.   You may want to mix wilted greens with fresh lettuce when cool enough to not wilt the lettuce. Assemble the salad on a plate pouring the dressing over the top.

 Story Time (names are changed, stories are true)
Hilya loves beauty and looking and feeling her best.  She knows quite a bit about the care of her body and knows a good deal of supplements, oils, creams, etc.  She even knew a lot about foods when I met her.  All her life, her nails had been brittle and weak.  She has quite a bit of sensitivity to chemicals so she has left her nails to being short.  It was a point of dissatisfaction that she just put aside in her mind.  When I met Hilya we were working on bigger things for her and she never mentioned her nails.  I asked her to start incorporating some foods she was not familiar with.  One of her favorite things to eat became a breakfast cereal with Dulse flakes on top.  The sea vegetable did its magic and soon I heard that Hilya was thrilled to have healthy strong nails.  

Fun Food Facts
It is the wonderful winter squash time of year.
Winter squash’s like Butternut, Acorn, Kabocha, Pumpkin, etc. are all very high in vitamin A and carotenoids just like carrots.   It comes as no surprise that nature would give us a food considered warming in the colder months.  Pick organic ones that are dark orange when you cut into them for maximum flavor and they can really satisfy your sweet tooth. 

Wednesday, November 6, 2013

Tips to Look Great and Feel Even Better This Holiday Season

Ever Feel like the wind isn't catching your sails?  Maybe the road between Halloween and Thanksgiving is paved with choppy seas and feelings that you have to shape up, get lean, and start looking like you take care of yourself all year before you see friends and family?

In the past two days I've had conversations with three people who all are already feeling blue about the looming season of good cheer.  All three were saying they needed to diet.  Arggghhh.

Of course I'm telling them the magic of daikon, the big benefits of burdock and how to structure their meals so that they can have maximum enjoyment while they whittle the middle. (or other parts...)

This is why I'm offering a special this November for anyone who wants to do a little work,  have a safe place to vent, get over the old, ring in the new, and enjoy upcoming events more than ever before.  (Sign up for your session here so you don't miss out on the few times slots available:

The conversation I was having last night was with a man who just needed to expand his ideas around food.  There were so many new foods for him to try.  Millet, quinoa, aduki beans, kale, collards, dulse flax, are just the beginning.  He said he likes comfort foods.   Knowing that he could cook up millet with cauliflower and whip it up quickly into something far better for him, but just as comforting, as mashed potatoes got this football fan excited.  It was great to see how easily he could understand that when you start eating more of the supportive veggies and grains, you can eat plenty of food, feel satiated, and still slim down without ever feeling like your on a diet.  Flax oil can be buttery goodness to add instead of needing butter.  That he could keep his meat and find out how sweet honey and cinnamon was instead of his usual sugar in things.  (remember cinnamon helps to keep the blood sugar more stable and aids digestion....)

I even interested him in some homemade ginger ale that he thought was terrific.  Much easier on the body than beer.

Get your personalized recipes for what you need now and for the entire 2014.  This is really a gift to yourself that lasts forever.  Go now to and grab a session or two before they are all filled up! 

Welcome to the happy rest of your life.