1 bunch of dried organic kelp, torn into smaller pieces
1 pound of wild-caught Gulf shrimp, peeled, deveined and well rinsed in filtered water
6 cups of filtered water
2 tablespoons organic red miso, placed in a medium-sized bowl
1/2 cup button mushrooms, sliced thin
1 bunch scallions, sliced into thin rounds

In a large stockpot or Dutch oven, bring 6 cups of water to a roiling boil.

Using a stainless steel ladle, scoop up a generous ladle of the boiling water and add to the bowl with the miso; whisk together well.

Add the kelp to the boiling water in the stockpot or Dutch oven.

Allow the water to come to a boil again, then turn heat to low. Cover stockpot or Dutch oven and simmer about 5 minutes.

Raise heat to high and when the water comes to a boil, add the shrimp to the stockpot. Reduce heat to low, cover, and cook shrimp about 2 minutes.

Add miso mixture to the pot and stir until well combined. Add sliced mushrooms and a handful of scallion rounds. Cover pot and simmer mixture apx. 5 minutes. Turn off heat.

Ladle soup into individual bowls. Garnish with scallions.

Serve warm.

Enjoy!

Repurposing leftovers can be a fun challenge.

Too often, things like carrots, celery, the zucchini stubs that I save after making zoodles; jars of organic tomato puree or coconut milk (best used within 7 days) turn into science experiments in my fridge! Usually because I forget about them after using once for a specific dish that I’m cooking!

For the mindful cook, leftover anything (vegetables, meats, stock, herbs)  can be a wonderful thing to stretch a frugal food budget.
Classic ratatouille is a warm-weather Provencal stew of vegetables, seasoned with herbs—tomatoes, onions, peppers, zucchini and eggplant. Tomatoes, peppers and eggplant are in the nightshade family; if you have a sensitivity to one or more, you may want to omit or swap out. Here, I’ve simply used  leftover vegetables in my fridge—minced carrot and zucchini stubs—in a makeshift “ratatouille”.
 

“Ratatouille”
Serves 4

1 large onion, minced (apx. 2 cups minced)
2 cups minced carrot
1-1/2 cups minced zucchini
3/4 cup organic strained (pureed) tomatoes
1 tablespoons unrefined coconut oil
1 teaspoon ground cardamom
Celtic sea salt, to taste

You can chop by hand, but I used a large food processor to mince each vegetable separately.

Warm coconut oil in a 2-quart Dutch oven or heavy-bottomed pot with lid. When oil is hot (but not smoking), add onion. Saute apx. 8 mins. over medium heat, or until softened, stirring frequently.

Add minced carrot and zucchini; saute 1-2 mins. Add organic strained tomatoes, stirring well. Stir in ground cardamom. If vegetables are sticking to the bottom of the pan, add a little filtered water to de-glaze. Bring vegetable mixture to a gentle boil over medium-high heat. Reduce heat to a simmer, cover, and cook apx. 5 mins.

Serve warm.

Spiced Turkey-Apple Ragu

1 to 1-1/2 tablespoons organic, unrefined coconut oil
1 pound all-natural or organic ground turkey
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon whole cloves, then, grind in spice grinder
2-3 tablespoons minced, fresh gingerroot
1 teaspoon Celtic sea salt, to taste
2 medium organic Granny Smith apples, skin on, cored and minced
*You can throw apple into a food processor and mince or chop by hand
1 cup filtered water OR homemade chicken stock

Heat coconut oil in a Dutch oven over medium-high heat.

When the oil is hot—but not smoking—add the ground turkey.  Use a wooden spoon to break up the meat, stir frequently, and cook 3 to 5 minutes (NOTE: ground white turkey meat will cook faster than dark meat), or until no pink is visible. If the ground turkey begins sticking in the pan, lower heat and add a little water).

Add spices and fresh ginger, combining well with the turkey, apx. 1 minute. Stir in minced apple, mixing well; then, add 1 cup of filtered water or chicken stock. Bring to a boil, then, lower heat, cover and cook apx. 5 minutes, or until the apple is soft and cooked through.

Stir in 1 teaspoon of Celtic sea salt, or to taste.

Serve warm.

Shrimp is also a thyroid-friendly source of protein: 4 ounces contains an impressive 26 grams of protein. It is an excellent source of the mineral selenium, which helps activate thyroid hormones so that they can be used by the body. Selenium also has antioxidant properties that can potentially protect the thyroid gland from free radicals (unstable cells that can damage cells, causing illness or accelerated aging).

Shrimp is also a good food source of iodine, a mineral that is needed to make thyroid hormones. Although iodine deficiency can cause or worsen hypothyroidism (low thyroid) or goiter (enlarged thyroid), it is best to increase your consumption of iodine-rich foods, like shrimp, seaweed, fish and eggs rather than taking an iodine supplement. Iodine is a fickle mineral. While too little iodine increases risk of hypothyroidism, ingesting too much iodine (e.g., kelp tablets) can also hurt the thyroid gland.

Truth be told, I’ve never been a big shrimp lover. But, in this fresh and sumptuous zoodle salad, “X” (shrimp) hit the T-spot (my thyroid!) in a memorably delicious way!

This is the ultimate all-you-can-eat thyroid-friendly, hormone-balancing salad.

Regularly consuming salads or smoothies that include RAW cruciferous vegetables, like cabbage, baby kale or broccoli, can be detrimental to the thyroid, especially if you have Hashimoto’s or hypothyroidism (low thyroid). While cruciferous vegetables have many health benefits, they contain goitrogens, naturally occurring substances that inhibit your body’s ability to use iodine, and, as a result, disrupt thyroid function by inhibiting the release of thyroid hormone (by the thyroid gland) OR by inhibiting the conversion of T4 (storage form of thyroid hormone) into T3, active thyroid hormone that the body can actually use. This translates into a slower metabolism.

The good news… There are no goitrogenic vegetables in this lemon-garlic shrimp zoodle salad! Radicchio is a type of chicory (not a cruciferous cabbage). If you are sensitive to nightshades, you may want to remove or swap out the red pepper.

The combination of low-calorie, high-water and all-organic salad ingredients—spring mix + radicchio + spiralized zucchini + red pepper + scallions + shrimp—makes this a particularly satisfying “all you can eat” salad, especially if you’re a volume eater. (Personally, I am allergic to small portions and “small plates”!)
 

Lemon Shrimp Zoodle Salad with Sesame-Ginger Vinaigrette

Serves 2 to 4

 
Prepare the Wild-Caught Shrimp:

1 pounds wild-caught shrimp, peeled, deveined and well-rinsed
Zest of 1 organic lemon (apx. 1 tablespoon)
4 medium cloves garlic, minced
Scant teaspoon of Celtic sea salt
Scant teaspoon of freshly ground black pepper
3 tablespoons fresh-squeezed lemon juice

Combine all ingredients in a medium glass bowl until the shrimp is well-coated. Cover and let marinate in refrigerator for 1 hour or more.  *While the shrimp is marinating, prepare the salad and vinaigrette (see recipes below).

To Cook the Shrimp:

Warm 1-1/2 tablespoons coconut oil in a Dutch oven over medium-high heat.  When the coconut oil is hot—but not smoking—add shrimp and cook 2-3 minutes until pink and firm to the touch. Take care not to overcook. Using a slotted spoon, transfer shrimp to a non-reactive bowl and cover to keep warm.

For the Zoodle Salad:

5 to 6 cups organic spring mix, well rinsed, and spun dry
4 medium organic zucchini, spiralized
1 medium organic red pepper, cored, de-seeded, quartered, and sliced very thinly
1 small head organic radicchio, quartered, cored and sliced thinly; use apx. 2 cups of thinly sliced radicchio
1 cup thinly sliced scallion rounds (green part only)

For the Sesame-Ginger Vinaigrette:

4 tablespoons raw apple cider vinegar
4 tablespoons coconut aminos
4 tablespoons toasted sesame oil
1 tablespoon minced gingerroot

Place the organic spring mix, spiralized zucchini noodles, red pepper slices, 2 cups sliced radicchio and scallions in a large salad bowl. Drizzle the sesame-ginger vinaigrette over the zoodle salad; toss and combine well.

Arrange cooked shrimp on top.

Enjoy!!!

When you use fresh, seasonal ingredients, including organic salad greens, for a salad, it stands on its own as a meal that satisfies.

Bagged salad greens from the supermarket can taste “dead”. On the other hand, organic, locally grown greens from a farmers’ market or farm market are alive with flavor and texture. They are also a rich source of nutrients that your body craves.

This Autumn Harvest salad includes Delicata squash, a type of winter squash. You can eat the skin—no peeling required!  A lower carb, starchy vegetable, it is a good source of fiber and immune-boosting vitamins A and C, as well as antioxidants, like beta carotene, lutein and zeaxanthin. Roasted delicata squash has a caramelized natural sweetness.

Toasted pumpkin seeds are an excellent source of immune-boosting zinc and other minerals, including manganese, phosphorus, magnesium and iron. Regular consumption of pumpkin seeds is associated with reduced risk of certain cancers, including prostate and breast cancers.^{1, 2}  A large study of post-menopausal women in Germany also found that eating pumpkin seeds was associated with reduced risk of postmenopausal breast cancer.³

D’Anjou pears are relatively low sugar, a nice source of fiber and helpful for digestion. In addition to the roasted squash, it gives a hint of natural sweetness.

Scallions are in the allium family. In addition to being a rich source of vitamins and minerals and a beneficial digestive aid, they are rich in cancer-fighting antioxidants and sulfur compounds.

This is a satisfying meal in and of itself.
 

Autumn Harvest Salad

 
1 bag of organic, ideally local, mixed greens, wash and spin dry
1 bag of organic, ideally local, arugula, wash and spin dry
1-1/2 cups roasted Delicata squash, sliced
*See recipe for Roasted Delicata Squash
1/2 D’Anjou pear, cored and thinly sliced
1 bunch organic scallions, green and pale green parts, thinly sliced
4 tablespoons toasted pumpkin seeds
Celtic sea salt, to taste

For the vinaigrette:  Whisk together 3 tablespoons raw apple cider vinegar + 4 tablespoons high quality extra-virgin olive oil.

For the pumpkin seeds:  Preheat oven to 350°F.  Line a heavyweight cookie sheet with unbleached parchment paper. Spread raw pumpkin seeds evenly on the cookie sheet. Place on middle rack in oven and toast apx. 8-10 minutes, or until golden brown. Take care not to burn the seeds. Remove cookie sheet from oven and transfer pumpkin seeds to a plate or bowl to cool.

Place all ingredients in a large salad bowl. Drizzle vinaigrette over greens and toss well. Season with Celtic sea salt, to taste.
 
 
 
 
Sources
¹  Nutrition and Cancer. Vol 65, 2103, Issue 5
²  International Journal of Oncology. 2011 Jun;38(6):1675-82.
³  Nutrition and Cancer.  2012;64(5):652-65.

Paglia e fieno, Italian for “straw and hay”, is a classic Italian dish, featuring a combination of yellow and green tagliatelle, fettucine or linguini (whatever your druthers) served with some variation of a sauce containing peas, cream, prosciutto and cheese.

At my favorite beyond-organic vendor at the farmers’ market, I found the yellow squash, Zephyr squash and ripe red Jersey tomatoes irresistible. The ingredients were so fresh and so beautiful that I was  inspired me to make my own version of paglia e fine served with a homemade meat ragu.
 

Straw & Hay Zoodles with a Bolognese-style Ragu

For the zoodles:

3.5 pounds yellow squash and Zephyr squash
Using a spiralizer, spiralize the yellow and Zephyr squash for your homemade “pasta”.
 

For the ragu:

1 pound of ripe, Jersey tomatoes, cored, and cut into chunks
(*I do NOT peel or seed the tomatoes) OR 8 oz. organic strained tomatoes
1 pound organic ground turkey
2 medium yellow onions, finely chopped (I use a food processor)
3-4 cloves garlic, finely minced (I use a food processor)
1-2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon Celtic sea salt (add only after ragu has been cooked)
 
IF YOU ARE USING FRESH TOMATOES (OTHERWISE, SKIP TO NEXT STEP FOR ONIONS): Add 2 tablespoons of olive oil to a Dutch oven over medium-high heat. When the oil is hot but NOT smoking, add tomato chunks. Cook until the tomatoes “melt” and are very soft. Using a slotted spoon, transfer cooked tomatoes to a blender, puree and set aside.

Add 1-1/2 tbsps. coconut oil in Dutch oven. When hot but not smoking, add onions. Reduce heat to medium and saute onions until translucent, about 4 mins. Add garlic, cooking 30 seconds. Stir in cinnamon and nutmeg. Add ground turkey and cook until there is no visible pink, apx. 3-5 mins.

Pour 1 cup pureed cooked tomato sauce into the ground turkey mixture. Stir until well combined and warmed through.

Stir in Celtic sea salt, seasoning to taste.

Plate the yellow squash zoodles and serve with a generous ladel of ragu.

Shiso actually originated in China, where it was used as a medicinal herb. It later made its way to Japan, where shiso evolved into one of Japan’s main seven flavorings. It is als­­o used in Vietnamese and Korean cuisines. In Korea, the herb’s name translates into “sesame leaves” (as you see in my photo), although, technically, shiso and sesame are not related. As it turns out, the farmer at my favorite stand, who grows perilla, is Korean.

There is green shiso and red shiso. Green shiso tastes like a cross between citrus and cinnamon. Personally, I favor red shiso, which has an exotic, hard-to-describe flavor profile—a helter-skelter fusion of mint, basil, anise and clove. The pigment is a distinct, deep red, hinting at its rich anthocyanin (flavonoid) and mineral content, especially iron, calcium, potassium and magnesium.

Shiso has a history of being both a medicinal and culinary herb in Japan. If you eat out at Japanese restaurants, you have likely had shiso in any number of ways…added to soups, rice or tempura, served with sashimi, wrapped around sushi, meat or fish cakes, or used as a garnish for tofu.

Shiso leaves can also be used to make an antioxidant-rich “red” tea (just add hot filtered water). Its anti-inflammatory and anti-allergy properties can help boost the immune system. In Japan, shiso has been used as a natural herbal remedy for conditions, from asthma and arthritis, to eczema. Because of its antibacterial and anti-inflammatory properties, shiso has traditionally been used to treat morning sickness and can provide relief for indigestion and food poisoning.

I enjoy shiso as a pesto…it’s a handy condiment—easy to digest and a versatile flavor complement to grilled or poached fish, chicken or 100% buckwheat noodles. You can also chop shiso leaves and add to salads. Or, add whole shiso leaves to a stir fry.
 

Shiso Pesto with 100% Buckwheat Noodles and Arugula

For the Shiso Pesto

2 large bunches of shiso, leaves only, washed and spun dry
4 garlic cloves
1/2 cup fresh-squeezed lemon juice, strained of pulp
1 teaspoon Celtic sea salt, or, to taste
3/4 cup high quality extra-virgin olive oil

Combine all ingredients in a food processor. Pulse until well blended and creamy in consistency.  Store in a 32-oz glass mason jar in the refrigerator.
 

For the Buckwheat Noodles
1 serving

Despite having “wheat” in its name, buckwheat is NOT related to wheat at all. It is, in fact, the seed of a flowering fruit related to rhubarb and sorrel. That said, in Japanese cuisine, “soba” is the Japanese name for buckwheat.  However, soba is often made with a combination of buckwheat and wheat flours. Because I am unable to tolerate gluten or wheat, I always specify 100% buckwheat noodles—only buckwheat and no wheat!

1 skein 100% buckwheat noodles

Bring water to a boil, add noodles, reduce heat and take care not to overcook (it’s just 5 minutes for King Soba and 8 minutes for Eden). Drain and rinse with cool water.

Transfer noodles to a bowl.  Add a generous dollop of shiso pesto. Garnish with baby arugula. Enjoy!

Pasture-raised lamb is an often overlooked—and under-appreciated—rich source of omega 3 fat. With its stellar omega 6 to omega 3 ratio (.77:1), you can think of grass-fed lamb as “land salmon”!
 

Slow Cooker Leg of Lamb with Garlicky Lemon-Rosemary Rub

 
3 pounds pasture-raised, boneless, butterflied leg of lamb
5 cloves garlic, minced
3 tablespoons rosemary, minced
3 tablespoons tarragon, minced
Grated zest of 1 large organic lemon
1 tablespoon olive oil
1 teaspoon Celtic sea salt
1/2 cup filtered water
Juice of (zested) organic lemon
Purple sweet potato, sliced into rounds

Season leg of lamb with Celtic sea salt and freshly ground black pepper. Place garlic, rosemary, tarragon, lemon zest and Celtic sea salt in a mortar and pestle. Add the olive oil.  Using the pestle, crush all ingredients together until it forms a paste.

Spread rub over both sides of the butterflied leg of lamb.

Arrange leg of lamb in a single layer in the slow cooker. Add 1/2 cup of filtered water + juice from the lemon you zested. Add purple sweet potato rounds.

Turn setting on slow cooker to HIGH for 1 hour; then, turn to LOW for 2 hours. Check lamb for desired doneness.

Once lamb has reached desired tenderness, cut into slices and arrange on serving platter (or plates). Drizzle jus over lamb.

Enjoy!

Winter squash, including Delicata, is an excellent source of antioxidants, B vitamins and plant-based, anti-inflammatory nutrients, like omega 3s and beta-carotene.  Not only is it a perfect cold-weather food to boost the immune system and to protect against colds and flu, its ability to help regulate blood sugar—in addition to its antioxidant and anti-inflammatory properties—makes winter squash a heart-healthy food.

I admit: winter squash, especially the larger varieties, can seem formidable by their size, weight and tough outer rinds. But the cylindrical-shaped Delicata, which ranges from cream to yellow, with distinctive dark green stripes, is easily totable home from the market.

Here’s a quick and easy way to prepare.

Roasted Delicata Squash

2-3 Delicata squash, rinsed well (because you’ll be eating the skin!).
1-2 teaspoons Herbs de Provence OR dried rosemary OR dried oregano, crumbled
2-3 tablespoons olive oil
Celtic sea salt

Preheat oven to 350°F.   Line a heavy-gauge cookie sheet with parchment paper.

Using a heavy chef’s knife, cut Delicata squash in half lengthwise. Scoop out the seeds and scrape the center clean.  (It’s like seeding a cucumber). Going down the length of each squash half, cut thin 1/2″ slices. Repeat for each Delicata squash.

Place all the crescent-shaped slices in a large non-reactive (ideally, glass) bowl. Add the dried herbs and olive oil.  Mix well with your hands.  Arrange squash on the parchment-lined cookie sheet in a single layer.

Place squash on center rack and roast approximately 35 to 45 minutes, turning pan at the halfway point (apx. 18 to 20 minutes to ensure even cooking). Roast until a knife inserted into the squash slides in and out easily—no resistance! Season with Celtic sea salt, to taste.

In addition to sharing my kabocha squash fries recipe (see below), I’ll give you the cliff notes version on why kabocha is my favorite winter squash…

Its flesh. Kabocha has a deep orange color and a dense, creamy and drier texture.

Its skin. Unlike butternut squash, which has to be peeled, you can eat the skin of cooked kabocha squash—great for time-pressed cooks like me. Just make sure it’s an organic kabocha; wash well before prepping.

Its nutrient-density. As an “orange” food, kabocha squash is rich in beta-carotene, which has powerful antioxidant and anti-inflammatory properties. In the body, beta-carotene converts into vitamin A—beneficial for good immunity. It’s also a very good source of Vitamin C, B vitamins and potassium. You’ll also get a healthy dose of fiber, especially if you eat kabocha with the skin.

Its versatility. Roast, sauté, steam or braise kabocha. Add it to stews, braises or salads. Puree for a creamy soup or bake a kabocha squash pie.

My favorite fuss-free way to enjoy kabocha squash? As oven-roasted “fries”.  The end result is delicious, satisfying and filling.  Here’s my fast and easy version.
 

Oven-Roasted Kabocha Squash Fries

 
1 kabocha squash, preferably organic
3-4 tablespoons coconut oil or extra-virgin olive oil
1 teaspoon red pepper flakes
1/2 teaspoon smoked paprika
*Omit red pepper flakes and smoked paprika if you are sensitive to nightshades
1-2 teaspoons dried oregano, crumbled
Celtic sea salt, to taste

Preheat the oven to 350 degrees. Line a heavy-gauge cookie sheet or baking sheet with parchment paper.

1.  Rinse kabocha squash well. Pat dry. Use a heavy knife and cut in half.

2.  Scoop out the seeds and stringy bits and discard.

3.  Halve each kabocha half again.

4.  Holding firmly onto each quarter, slice into 1/4-inch to 1/2-inch thick half-rounds.

5.  Group these crescent moon-shaped slices together and halve. In a large glass or non-reactive bowl, combine kabocha squash with 3-4 tablespoons of coconut oil or extra-virgin olive oil, red pepper flakes, smoked paprika and dried oregano. Use your hands to massage squash with the coconut oil or olive oil and red pepper flakes, paprika and oregano until well mixed.

6.  Spread squash on the baking sheet, ideally in one layer. Place on center rack in oven. Bake 25 to 35 minutes (turning the sheet at the halfway point for even baking), or until a knife inserted into the squash slides out easily.

Season with Celtic sea salt to taste. Enjoy!