Soup

Immune Boosting Broccoli Almond Soup

A creamy dairy-free, Phase 1 alternative to broccoli cheese soup that strengthens your immune system!

How to Make Tangy Broccoli with Almonds
LIMITED TIME ONLY! Jasmine V App $1.99 mhlo.co www.facebook.com Checkout Mahalo Cooking´s Facebook fanpage here! Check out our official Mahalo page: www.mahalo.com This recipe is provided by Recipe.com: www.recipe.com Miranda Valentine, founder/editor of the popular lifestyle blog, Everything Sounds Better in French, betterinfrench.com , shows us how to make tangy broccoli with almonds! Check out all of Mahalo´s Cooking videos here www.youtube.com Check out these related Mahalo pages: How to Make a Chocolate Peanut Butter Banana Smoothie: www.mahalo.com How to Cook Trout: www.mahalo.com How to Juice a Lemon: www.mahalo.com How to Make Perfect Sushi Rice: www.mahalo.com How to Make French Toast: www.mahalo.com How to Grill Ribs: www.mahalo.com How to Make Sushi: www.mahalo.com How to Make a Healthy Peanut Butter and Jelly Smoothie: www.mahalo.com How to Bake a Potato: www.mahalo.com How to Cook Roast Beef: www.mahalo.com How to Make Yorkshire Pudding: www.mahalo.com How to Make Mashed Potatoes: www.mahalo.com Check out these Mahalo How-To Playlists: How to Use Facebook: www.youtube.com How to Use Adobe Photoshop: www.youtube.com How to Speak French: www.youtube.com How to Speak Italian: www.youtube.com How to Speak Japanese: www.youtube.com How to Speak Spanish: www.youtube.com How to Get into Shape: www.youtube.com How To Become a Pharmacist: www.youtube.com How To Become a Photographer: www.youtube.com How To Get a Job: www.youtube.com How To Make Cocktails: www.youtube …

Ingredients

•   1 ½ cups sliced almonds – toasted and divided

•   2 tablespoons butter or oil

•   4 garlic cloves – whole

•   1 large yellow onion – large dice

•   2 cups zucchini (about 2 medium) – large dice

•   4 cups vegetable broth (32 oz box of broth)

•   1 piece kombu (optional, no taste) Sea vegetable, packed with essential minerals

•   2 pieces astragalus (optional, no taste) a root that strengthens immune system

•   4 cups broccoli – cut into small florets

•   2 cups unsweetened almond milk

•   2/3 cups fresh parsley – packed down

•   1 teaspoon sea salt, or to taste

•   ½ teaspoon black pepper, or to taste

•   ¼ teaspoon tumeric (optional)

 

Directions

1.    Toast almonds over medium-low heat until lightly browned and fragrant about 5 minutes, stir often and watch closely!

2.    In a large soup pot, melt the butter (oil) over medium heat.

3.    Add the garlic and onion, and sauté without browning for 5 minutes.

4.    Add the zucchini, veggie broth and kombu and astragalus if using.

5.    Bring to a boil, then down to a simmer (low heat) for 10 minutes and cover with lid.

6.    Add the broccoli and 1 cup of almonds (reserve the rest for garnish); continue to cook for 15 minutes or until the broccoli and almonds are soft.

7.    Add the nut milk, parsley and tumeric if using.

8.    With tongs remove the astragalus, if you used

9.    Use an immersion hand blender and blend until smooth or blend in a blender in small batches

10. Season with salt and pepper to taste.

11. Sprinkle extra almonds on top and serve

 

 

 

 

Quick notes

This soup freezes great!

You can find kombu in the Asian section at most health food stores. Astragalus root looks like tongue compressors and can be found at some health food stores and online. These are both powerhouses for your immune system and an easy way to add nutrition to your diet. You can grind the kombu in a nut and spice grinder and leave in the soup or just put a piece in and take it out before pureeing.

Immersion blenders are a must have for your kitchen! They are inexpensive and are great for soups, smoothie and sauces. You can find them at Bed Bath and Beyond or almost anywhere these days.

 

 

Almond Milk (this recipe makes 2 cups, exactly what you need for the soup)

 

Blend in a blender until creamy

⅓ cup almonds

Pinch of salt

½ cup water

           

Now add 1 ½ cups water. Mix well strain if desired, I don’t strain mine if it’s going in soup.

 

This is a half portion of my original almond milk recipe, just enough for this soup.

 

If you would like some left over just double the recipe and store in an airtight container.  I use a glass milk jug. Refrigerate. Shake before serving. Will keep for 4-5 days

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Cooking Your Way to Good Health, More Delicious Recipes From Dough Kaufmann’s Anti-fungal Diet. (Fungus Link)
by: Dough Kaufmann and Denni Dunham
publisher: Media Trition, published: 2011
ASIN: 0982798415
EAN: 9780982798416
sales rank: 59374
price: $29.98 (new)

How To Cook Amaranth
Kristin Kons shows how to incorporate a natural multi-vitamin into your amaranth dish! Easy and very nutritious.

Here are some of the quick, easy recipes you saw on today’s Phase One Food Special. For many more delicious ideas and for all other recipes seen on the show not listed here, check out Denni’s new best-selling cookbook, “Cooking Your Way to Good Health”. Eating the Phase One lifestyle has never been easier!

 

Apple Cinnamon Amaranth

 

A sugar-free and nutritious version of the classic cream-of-wheat with sweet apples and cinnamon! By Kristin Kons

Ingredients

•   3 cups water

•   3-4 inch piece of kombu (about ½ a piece), optional

•   1 cup amaranth

•   2 tablespoons coconut oil or organic butter, I like ½ and ½

•   ½ teaspoon cinnamon

•   ¼ teaspoon sea salt

•   1 ½ teaspoon vanilla extract

•   2 tablespoons xylitol

•   15 drops KAL liquid Stevia, or more to taste

Optional:

•   ¼ cup chopped pecans or walnuts

•   1 large diced apple

 

Directions

1.    Add the water and kombu and bring to a boil. I like to grind my kombu into a powder in a coffee bean grinder or nut and spice grinder, you won’t even know it’s in there. It’s like adding a multivitamin to your food!

 

2.    Add amaranth, cover with the lid and bring to a boil, then down to a simmer (low heat) for about 25-30 minutes.

 

3.    If adding apples, add when a small amount of water is left, during the last 5-7 minutes.

 

4.    After 25-30 minutes give the amaranth a good stir to blend the water in; because it sits on top and looks like it’s not done. This does the trick and usually absorbs the rest of the water. Then give it a taste to make sure it is soft and creamy and no longer tastes crunchy.

 

5.    Carefully take out the piece of kombu with tongs if you didn’t grind it into a powder.

 

6.    Take the amaranth off the heat and add coconut oil /or butter, cinnamon, salt, vanilla, xylitol and stevia. Mix well!

 

7.    Put into individual bowls and add pecans. Enjoy!

 

Quick notes

Store in an airtight container, like Pyrex, and enjoy hot or cold for breakfast the next day or a healthy snack or dessert. Will keep for 3-4 days in the refrigerator.

Phase 1 Friendly

 

Chewy Chocolate Cookies

Gluten-free and sugar-free! Smooth creamy almond butter with a touch of buckwheat flour makes for a protein and fiber packed cookie that does more than just satisfy the sweet tooth! By Kristin Kons

Ingredients

·         2 large organic eggs

·         1 cup raw unsalted creamy almond butter

·         1 teaspoon vanilla extract

·         ½ teaspoon raw apple cider vinegar

·         12 drops KAL liquid stevia

 

·         ½ cup xylitol

·         ¼ cup unsweetened cocoa powder

·         2 tablespoons buckwheat flour

·         ½ teaspoon baking soda

·         ¼ teaspoon sea salt

·         ¼ cup shredded dried coconut (optional)

 

Directions

1.    Preheat oven to 350°.  Line 2 cookie sheets (I use an 18 x 13 cookie sheet) with parchment paper. (I use the same parchment paper later to store them)

 

2.    Beat eggs with an electric-mixer in a medium bowl and then add rest of liquid ingredients. Do not mix the rest of the wet ingredients together.

 

3.    Add dry ingredients in a large bowl and whisk together. Then combine the wet and dry ingredients and mix well with an electric-mixer until thoroughly mixed. At first it will seem too dry, but keep mixing and it will form into a thick, fudge-like dough.

 

4.    I use a 1½ tablespoon cookie scoop to evenly portion out the dough onto a cookie sheet. Just leave the dough in round balls, no need to press. They will cook into perfectly round 3” cookies.

 

5.    Bake for 12-14 minutes at 350°. The cookies will be soft and moist on the inside. It’s a little hard to tell when they are golden brown because they are already brown…so I tend to cook them about 12 minutes so they are gooey and moist!

 

6.    Cool the cookies while leaving them on the cookie sheet placed on a wire rack.

 

7.    After they are completely cooled use parchment paper to separate them and store in a Ziploc bag.

 

Quick notes

Makes 16-18 cookies

These freeze great too and no need for thawing, so you always have a sweet treat on hand to satisfy those cravings!

Phase 2 Friendly because of the cooca

 

Easy Quinoa Dinner

This is an easy dinner to throw together if you don’t have fresh ingredients on hand or you just need something healthy, but easy. You can stock all of these ingredients in your pantry and freezer so it’s handy for whenever you need it! By Kristin Kons

Ingredients

 

·         2 cups vegetable broth

·         3-4 inch piece kombu (half a stick) sea vegetable for extra nutrition, optional

·         11/3 cups uncooked quinoa

·         1 package Spicy Turkey Andouille Sausages or Turkey Kielbasa (I like Wellshire brand) or leftover cooked chicken (6-12 ounces), sliced

·         Pesto to taste, about ½ cup or to taste (See recipe below or buy your favorite kind)

·         1 bag frozen mixed veggies (like cauliflower, carrots, etc.)

·         Spinach, a few big handfuls (seems like a lot, but it wilts down, optional)

·         Garlic salt, to taste (optional, I like Mama Garlic by Frontier)

·         Salt and pepper, to taste

 

Directions

 

1.    Add veggie broth with a piece of Kombu to a large stock pot, cover and bring to a boil.

 

2.    Add quinoa to saucepan, cover and bring back to a boil then down to a simmer for 20–30 minutes, until no longer crunchy and all liquid is absorbed. No need to stir while it is cooking.

 

3.    Once all the liquid is absorbed, stir in meat, pesto and veggies and warm over medium heat stirring occasionally.

 

4.    After everything is heated through, add salt, pepper and garlic salt to taste.  If using spinach add it now and stir into the quinoa and veggies. Cover for a few minutes until wilted. Serve and enjoy!

 

Quick Notes

 

This is great hot or cold for lunch the next day.

 

Phase 1 Friendly

 

*See Pesto recipes below

 

 

 

Basil Dill Pesto

Pesto livens up and transforms sautéed veggies, zucchini noodles, quinoa, beef, chicken or fish into a tasty satisfying meal!

Ingredients

 

·         3-4 cloves garlic, minced

·         1 lemon zested

·         2 teaspoons lemon juice, or more to taste

·         1 ¾ cup basil, chopped (if you don’t have enough basil add in some spinach)

·         1/3 cup chopped fresh dill

·         1 tablespoon olive oil or flax oil

·         1/3 cup pine nuts or walnuts

 

Directions

 

1.    Combine all in a food processor or blender. Freeze in silicone ice cube trays and then transfer to a zip lock bag, ready to use whenever you need it.

 

Quick Notes

 

Great on chicken, fish, or veggies.

 

 

Mediterranean Bean-free Hummus

This tastes just like the real thing! It’s a low-carb, high fiber, delicious dip that will compliment so many things; such as flax or almond crackers, or veggies, mix it with salads or use as a sauce for beef, chicken or fish. You could also use it in a cabbage leaf and stuff it with meat or veggies.            By Kristin Kons

Ingredients

·         2 medium sized zucchinis, peeled and sliced

·         2 – 4 cloves garlic, cut in half

·         3 large pieces organic roasted red peppers, well drained and patted dry

·         ½ cup sunflower or sesame seeds

·         ¼ cup ground chia or ground flax seeds (about 2 tablespoons whole seeds)

·         1 – 2 tablespoons coconut flour; don’t sub for another flour

·         1 teaspoon sea salt

·         1 teaspoon smoked paprika; the smoked gives it an amazing flavor

·         ¼ cup raw tahini

·         3 – 4 tablespoons lemon juice (about 1 ½ -2 large lemons), to taste

Optional Garnishes:

·         Extra-virgin olive oil, a drizzle on top

·         1 tablespoon fresh parsley, minced  

·         2 tablespoons pine nuts

Directions

1.    Place all ingredients, except optional garnishes, into a high-powered blender or food processor (I like using a food processor) and blend until smooth or to desired consistency.

 

2.    Drizzle with oil and garnish with pine nuts and parsley, if desired.

 

3.    Store in an airtight container, like a pyrex dish with lid.

 

Quick Notes

 

Keep in the refrigerator for up to 4-5 days.

 

Phase 1 Friendly

 

 

 

 

 

 

 

 

 

 

 

 

 

Mixed Berry Compote

Delicious on grain-free pancakes or crepes. By Kristin Kons

Ingredients

·    2 cups frozen mixed berries

·    1/8 cup xylitol or raw honey or 15 drops liquid KAL liquid stevia, or to taste

·    ¼ teaspoon ground cinnamon

·    1/8 teaspoon ground nutmeg

·    2 teaspoons coconut flour or ½ teaspoon arrowroot powder (healthy alternative to cornstarch) or more to thicken to desired consistency

·    ½ teaspoon maple flavor (optional)

 

Directions

1.    Put berries in a saucepan on medium–low heat. Cover and simmer until berries are thawed and juicy.

 

2.    Remove from heat and mash berries with a spoon or fork on the side of the pan until desired consistency.

 

3.    Add the rest of the ingredients and stir until well incorporated. Cover until ready to serve. If you need to keep warm you can put back on low heat.

 

Quick Notes

Frozen berries are best because they release a lot of liquid once thawed out, which makes a nice compote

 

Thaw out berries overnight in the refrigerator if you are pressed for time the following morning. Using them frozen works great too!

 

Add leftovers to yogurt for a healthy snack or freeze.

 

Phase 1 Friendly

 

Phase 1 Pizza

There’s no reason to banish yourself from pizza for life! Here’s a healthy Phase One version that will satisfy your pizza cravings without getting you off track!

 

Ingredients

·         1 recipe of “Simple Flatbread” (see recipe)

·         Pizza sauce

·         Shredded yogurt cheese

·         Toppings of choice: organic pepperoni, bell peppers, onions, etc.

 

Directions

1.    Preheat oven to 350°.

 

2.    Spread as much pizza sauce as you like onto the flatbread.

 

3.    Top with cheese and toppings of choice.

 

4.    Cook for about 15 minutes or until cheese is melted and bubbly

 

Quick Notes

Best enjoyed the day it’s made.

Yogurt cheese can be found at most health food stores.

Phase 1 Friendly

 

Shake n’ Bake Chicken Fingers

These are delicious and kid approved! A healthy version of fried chicken fingers, they look exactly the same, minus all the grease. Pair with carrot fries and a Phase 1 friendly ketchup or yogurt ranch dip. Another option is to use them to top a beautiful salad for a healthy satisfying meal. By Kristin Kons

Ingredients

 

·         Cooking oil spray

·         2 cups blanched almond flour*

·         2 teaspoons smoked paprika

·         1 ½ teaspoons garlic salt, I love Mama Garlic by Frontier

·         1 teaspoon dry mustard

·         1/2 teaspoon black pepper

·         1 large egg

·         1 ½ pounds chicken tenders (or cut chicken breast into strips)

 

Directions

1.    Preheat oven to 475°F. Line two baking sheets with foil or parchment paper. Set an ovenproof wire cooling rack on each baking sheet and coat it with cooking spray. Or if you don’t have wire racks use parchment paper and flip half way through cooking.

 

2.    Add almond flour, paprika, dry mustard, garlic salt and pepper in a gallon Ziploc bag.

 

3.    Whisk egg in a second shallow dish. One at a time, add chicken tender and coat both sides thoroughly. Transfer to the almond mixture and coat evenly.

 

4.    Place each tender on the prepared rack.

 

5.    Discard any remaining egg and almond mixture.

 

6.    Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Quick Notes

6-8 servings – great for leftovers the next day on a salad

Phase 1 Friendly

Simple Flatbread

Quick and easy! This simple flatbread is sure to satisfy your bread cravings. It is Phase 1 friendly, gluten-free, grain-free and yeast-free. By Kristin Kons

Ingredients

•   1 ½ cups blanched almond flour

•   ¾ cup tapioca flour

•   1/3 cup (2 TBS whole seeds) ground flax or ground chia seeds

•   1 teaspoon xylitol or raw honey or 7 drops liquid stevia

•   ½ teaspoon baking soda

•   ½ teaspoon sea salt

•   3 organic eggs

•   1/3 cup plain organic yogurt, preferably full fat or low fat

•   Any dried herbs with sea salt– Italian seasoning, Frontier Adobo Seasoning blend (my favorite!), or whatever seasoned salt you like

 

Directions

1.    Pre-heat oven to 350º

 

2.    In a large bowl, combine almond flour, tapioca, ground flax or chia, xylitol, baking soda and salt.

 

3.    In a small bowl, blend eggs and yogurt with an electric mixer for about 30 seconds.

 

4.    Add the egg mixture into the dry ingredients and use mixer or stir to combine until it forms a sticky, wet dough.

 

5.    Pour batter onto a 12×16  jelly roll pan/cookie sheet lined with parchment paper or a silicon baking mat. Smooth batter out with a spatula over the entire surface area, so it is thin and even.

 

6.    Sprinkle herbs of choice and sea salt (if you’re using a salt-free seasoning blend) evenly over dough.

 

7.    On center rack of oven, bake at 350º for 8 minutes, or until a toothpick inserted into the center comes out clean. Don’t over bake or it will be too dry.

 

8.    Cool and cut into desired size. I like using a pizza cutter to do this.

 

Quick Notes

Storage: I wrap my bread in parchment paper and then seal it in a Ziploc bag. I prefer to store mine in the refrigerator to keep it fresher for longer.

Freezes beautifully in parchment paper and a ziploc.

The number of servings vary depending on what you are using it for and how big the slices are.

Phase 1 Friendly

Variations

Make a sandwich with pesto, turkey, tomato and spinach or toast it and top with some almond butter.

Use it as an appetizer or side and dip it into some olive oil mixed with some herbs and spices, hummus or just a little butter. Use your imagination the possibilities are endless!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Smoked Almonds and Pecans

Warning: these are addictive! By Kristin Kons

Ingredients

•   2 tablespoons mac nut oil or olive oil

•   2 teaspoons smoked paprika

•   1 teaspoon sea salt

•   ¼ teaspoon garlic powder (NOT garlic salt)

•   ¼ teaspoon ground chipotle chili powder

•   
1/8 teaspoon cayenne pepper (optional, if you like it spicy)

•   3 cups (1 pound) raw almonds and/or pecans

 

Directions

1.    Preheat oven to 350º

 

2.    In a medium bowl add the oil, smoked paprika, salt, garlic powder, chili powder and cayenne. Stir to combine and make a paste.

 

3.    Add the almonds and/or pecans and stir until they are evenly and thoroughly coated. This takes about 3-4 minutes to get nuts evenly coated with spices… so stir, stir, stir.

 

4.    On a cookie sheet with parchment paper place the almonds in a single layer.

 

5.    Bake for 10 to 15 minutes, opening the oven to shake the cookie sheet to turn the nuts over every few minutes. Make sure the nuts are in a single layer when you return them to the oven.

 

6.    Remove from oven when the nuts are fragrant.

 

7.    Allow the nuts to cool for about 10 minutes.

 

8.    Once completely cooled store in a glass mason jar with lid in pantry.

 

Quick Notes

 

Smoked paprika is essential in this recipe, regular paprika can’t be substituted. You can find smoked paprika in the spice section in most grocery stores, health stores or specialty shops like Williams Sonoma.

 

Chipotle chili powder is my favorite for this recipe, but regular chili powder will work great too.. it will just give it a different flavor.

 

Phase 1 Friendly

 

Yogurt Ranch Dressing or Dip

This tastes like ranch! Use as a healthy alternative to ranch dressing or thicken it up with some Greek yogurt and serve as a dip for cucumbers, bell pepper, broccoli, carrots or any other vegetable you love! It is also a great dip for shake n’ bake chicken fingers. By Kristin Kons

 

Ingredients

 

·         1 cup organic plain whole milk yogurt

·         2 teaspoons raw apple cider vinegar

·         1 teaspoon dried chives

·         ½ tsp dried parsley

·         ½ teaspoon sea salt, or to taste

·         ½ teaspoon onion powder

·         ½ teaspoon garlic powder

·         ¼ teaspoon dried dill weed

·         1/8 teaspoon black pepper

Directions

1.    In a bowl mix all ingredients together thoroughly.

 

2.    It is best to refrigerate for at least 30 minutes to let the flavors meld, but is not required.

 

3.    Taste before serving to adjust seasonings as needed. If it has a yogurt taste to you just add more seasoning.

Quick Notes

For a dip use 3/4 cup organic plain Greek yogurt and 1/4 c organic plain whole milk yogurt

Another idea is to mix some with canned tuna with some sundried tomatoes or other veggies. Yum!

Phase 1 Friendly

 

 

 

 

 

 

 

 

 

 

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Products

Many of you have responded to my newsletter article this month in “Know This” asking me what my favorite personal care products are. I have to say, this has been a constant battle over the years because once I’ve sifted through and researched a product, they go and change the formula adding in toxic ingredients, so I am constantly changing. Some I have lived with and others I have discontinued using.

None of these products I am mentioning are perfect, you could probably find something a little undesirable in them all, but I’m all about balance. I want a product that is free of the most toxic chemicals, while still working! We can’t live in a bubble, but we can make wiser decisions that will definitely have a positive impact our health.

Here are my favorites right now:

Body Wash, Face Wash and Hand Soap – Dr. Bronner’s Magic Soap – This is very versatile and works great! They even claim you can brush your teeth with it (though I haven’t attempted that yet)! But that’s the kind of product I want to put on my skin… one you can put in your mouth. I love to put the soap into one of those containers that make it foamy for hand soap… very economical and effective.

Foundation Powder – Bare Minerals Powder Foundation – this gets good ratings on http://www.ewg.org/skindeep/, but sometimes the ratings vary depending on the shade you buy. I also like Jane Iredale, but it’s kind of expensive and harder to find, so right now I’m loving Bare Minerals.

Moisturizer and Eye Makeup Remover  – Coconut Oil. Yes that’s right, just plain unrefined coconut oiI. I use Tropical Traditions coconut oil that is so pure and really high in antioxidants because of the way that they hand harvest the oil. They do it the old fashion way keeping the anti-aging properties in tact. The trick is to use a very small amount and let it soak in. If you put a huge glob on then yes, it will be extremely greasy and it won’t soak in… so the trick is a little goes a long way.

Tropical Traditions also has a great line of skin care products like lotions, creams and soaps that are completely pure and only have a handful of ingredients.

Men’s Cologne  - Zummist (Sandlewood-citris scent) They have a great line of men’s colognes that just contain water, essential oils, aloe vegetable glycerin. They have some great other products as well.

Toothpaste – Coral White. No fluoride, no artificial flavors or colors, no preservatives, and no sodium lauryl sulfate. A great choice!

Deodorant – I have yet to find one that I love. Have any of you found a favorite… that’s pure AND effective?

Shampoo and Conditioner – I used to love Burt’s Bees, but they were bought out a few years ago and have changed their formulas adding in some ingredients that were not as pure. Some of their products are still a great option and are easy to find, but check the labels. I’m testing a few different brands of hair products right now, so I’ll keep you posted. Does anyone have a favorite?

It does take a little work and time to switch out your personal care products and it is hard to find a completely pure product, so don’t stress, just try to stay away from the really toxic ingredients I mentioned in the article and the small changes will make a BIG difference over time! Here’s a link tosign up for the newsletter if you want to check out the list of chemicals to avoid which is in the January addition of “Know This”.

Eating your Way To Good Health (Recipes for Doug Kaufmann’s Anitfungal Diet)
by: Doug Kaufmann
publisher: Media Trition Inc, published: 2003
ASIN: B000R2XSVY
sales rank: 144187
price: $29.94 (new), $76.00 (used)

Shows some signs of wear, and may have some markings on the inside. 100% Money Back Guarantee.

 

 

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