© Kimberly Miles 2006
PO Box 46
Sedona, AZ 86336
miles@kimberlymiles.com
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Apples prepared the following way help to jump start digestion after a long night’s rest. Besides being mineral rich, the apple is a form of gentle fiber. Apples also sustain blood sugar. After the apple enjoy a little fiber rich cereal.
1 apple
8 whole cloves
¼ cup of spring water
Small stainless steel saucepan with lid
1. Quarter apple and cut out core
2. Place two cloves in each apple quarter
3. Place in a small stainless steel saucepan and pour in water
4. Place lid on top and bring to a gentle boil for 5 minutes
4. Turn off heat and let apple sit until it is fork tender
5. Remove cloves and eat the apple
6. Pour the liquid into a mug and enjoy with the apple
This is one of my favorite breakfast dishes. There are many variations on this dish. Congee is nutritive and easy to digest. Make it in the crock-pot the night before for a delicious breakfast treat.
¼ cup of short grain brown rice or steel cut oats.
4 cups of spring water
1 teaspoon cinnamon or one cinnamon stick
¼ cup raisins or sliced banana or other dried or dehydrated fruits (optional)
¼ cup raw pistachios, almonds, cashew (optional)
Crock-pot with low setting
1. Place all ingredients in a crock-pot with lid and set on low for 3 to 8 hours.
2. It will be ready when you get up in the morning!
3. Serve congee with butter or coconut oil. For sweetener use Agave Nectar (B grade maple syrup or raw honey are second choices).
4. For milk use rice milk (without the ingredient carrageenan), coconut milk or almond milk
Young coconuts are very nutritious. You may need to ask your health food store to get them for you. They come with the hard shell removed. The young coconut looks like a small white cylinder with a triangular top. They are pretty easy to open. For assistance on opening one go to http://www.living-foods.com/articles/youngcoconuts.html The liquid can be sipped and the meat eaten with a spoon. Coconut milk can be enjoyed by itself or over cereal, as a base for smoothies or soups.
1 young coconut
Blender
1. Open coconut
2. Pour liquid in a blender
3. Use a spoon to scrape out the thin soft jelly like meat and add to blender
4. Blenderize until smooth and enjoy
Almond milk is easy to make. It can be enjoyed as a drink or over cereal, as a base for smoothies, soups or sauces. If you don’t use it all, refrigerate the left over milk. Make sure to use it up that day,
1 cup raw almonds
4 cups spring water
¼ cup agave nectar or raw honey
2 drops almond extract (optional)
Blender
Cheesecloth
1. Soak almonds for 4 hours and drain
2. Place almonds and water in blender
3. Blend on high speed until nuts are thoroughly blended
4. Strain milk through cheesecloth for smoothness into a container.
5. Rinse blender cup and pour milk back into cup.
6. Add sweetener and vanilla to taste if desired.
7. Enjoy!
This is an easy filling dish. Yams can help balance estrogens, so this is a good dish for women. Serve with steamed broccoli or asparagus.
2 Yams, garnet or other
1 Tbsp. coconut oil
1 medium carrot, sliced
1 small onion, chopped
1 garlic clove, crushed
½ cup chopped peppers (green, red, yellow)
½ can black beans, rinsed
Real Salt to taste
1. Wash and scrub yams
2. Place on cookie sheet and bake in oven 375 degrees for 45 minutes or until fork tender
3. Place 1 Tbsp of coconut oil in skillet and heat
4. Add I crushed garlic clove and chopped onion to pan
5. When onion becomes transparent, add carrot and peppers
6. Saute for 5 minutes and add in rinsed black beans and heat
7. When the yams are done, cut them open, length-wise
8.Pour in bean mixture. Add more coconut oil if needed
Sloppy Jo with Tempeh
Serves 2-3
Tempeh is made from fermented soybeans. Make sure that you buy since most soybeans grown in this country are genetically modified. Tempeh is high in protein and B12. This is a satisfying and filling dish. Serve over toasted Ezeiekiel bread or English muffin with a side of steamed veggies.
8 oz chopped Tempeh
1 jar tomato sauce
1 small onion, chopped
2 teaspoons Sesame oil
Ezeikiel bread or English muffins toasted
Nutritional yeast
1. In a skillet, heat sesame seed oil and sauté onion until transparent
2. Break up tempeh with the back of a spatula
3. Add tomato sauce and heat
4. Serve on toasted Eziekiel bread
5. Sprinkle with nutritional yeast
Festive Buffalo Burgers
Serves 2
Buffalo has less fat and cholesterol than beef. Besides buffalos being native to our soil, their meat is a better source of iron, minerals and protein than beef. The taste is sweeter and meat more tender. Serve these burgers with a fresh green salad and a 4 oz glass of fresh veggie juice to aid digestion.
½ lb of ground buffalo meat
1 large avocado
4 Tbsp. of salsa
2 Tsp. nutritional yeast
1.Shape meat into two patties
2. Grill, broil or pan fry the burgers
3. Do not over cook! (But make sure it is fully cooked)
4. Aim for 3 to 4 minutes per side and see if that is done enough
5. Slice avocado in half and remove pit. Peel skin away if possible and slice the avocado meat length-wise ( If not, scoop out the meat with a spoon)
6. Place a burger on a plate and place on top salsa, then arrange avocado slices on top of the salsa
7. Sprinkle nutritional yeast on top
Serves 4-6
There are many variations on this cobbler. Serve it for breakfast or enjoy it as a special snack. It is also great at room temperature too.
½ c Melted coconut oil
1 c Raw almonds (Break up into pieces in a food processor or blender)
2 Cups oats
½ tsp. cinnamon
Fruit ( fresh or frozen apples, peaches or berries)
2 Lemon Ginger Yogi tea bags
Stevia to taste
1. Preheat oven to 350
2.Grease with coconut oil a glass 9”x11” pan
3. Fill the pan with fruit, leaving room for the topping
4. Boil water a steep 2 teabags in 8 oz. of water
5. Add I drop of stevia and adjust taste of tea
6. In a bowl, combine the almonds, oats and cinnamon
7. Melt coconut oil and pour over dry ingredients, mix
8. Pour in a little tea to make the consistency of cookie dough
9. Pour in the rest of the tea over the fruit
10. Spread topping over fruit
11. Bake for 30 minutes or until done
Raw cheddar flavor goat cheese can be found in bar form in your dairy counter. Raw goats milk cheese is an excellent substitute for pasteurized cheese. The live enzymes, vitamins and minerals make the cheese a more nutritious choice. Raw goats milk cheese is more digestible than cow’s milk cheese.
Serves 1
1 Spelt flour tortilla
6 Thin slices of raw goats milk cheese
1 Heirloom tomato
¼ tsp Spice Hunter Italian Seasoning
Extra virgin olive oil
1. Lightly warm the spelt tortilla in oven or toaster oven
2. Using a hand held cheese slicer, slice cheese length wise in long thin strips
3. Arrange cheese strips on toasted tortilla
4. Add slices of tomato
5. Sprinkle with herbs and drizzle with olive oil
6. Slice into wedges with a pizza cutter and enjoy
Raw Almond Butter with fruit or Veggies
Rejuvenative Foods make the best nut butters and other raw products I have ever had. The life energy in the almond butter equals some powerful nutrition.
Serves 1
Rejuvenative Foods Raw Almond Butter
Assortment of raw veggies (carrots, cucumber, celery)
Or fruit (granny smith apple or banana)
1. Spread almond butter on fruit or veggie slices
Dates are a remarkable food. Besides being nutritious and able to satisfy a sweet tooth, they sustain blood sugar levels. This is a great mid-afternoon snack for those low times. It makes a good dinner substitute if it is too late to eat at night.
Blender
4-5 pitted dates
1 small banana, can be frozen to make a cold treat (Optional)
1 c rice milk (NO carageenan)
¼ tsp vanilla
cinnamon to taste
1. Pour rice milk into blender
2. Add pitted dates
3. Add banana (if using)
4. Sprinkle cinnamon
5. Put in vanilla
6. Blend
For variations: Warm the rice milk for a night-time treat
Veggie Stew in a Crock Pot
Serves 2
This can be started earlier in the day and ready for a satisfying dinner. Make sure your crock-pot has a low setting. This recipe can be modified in hundreds of creative ways.
1 small onion
1 clove garlic, pressed
3 large carrots, peeled and coarsely chopped
2 stalks celery, coarsely chopped
1 medium rutabaga, peeled and cubed
1 zucchini coarsely chopped
½ cauliflower, small head, in florets
1 bay leaf
1 Tbsp South River brand Garlic Red Pepper Miso (optional)
Spring water
1. In the crock-pot pour one cup of water
2. Add and stir Garlic Red Pepper Miso, garlic and bay leaf
3. Place veggies in next and toss
4. Put on lid and place on low setting
5. Ready in 5 hours
6. Serve in a bowl, use Real Salt and cracked pepper to taste
This is an easy dish that is relatively quick to prepare. Kale is an excellent source of calcium and iron.
½ lb. Kale (Not curly leaf)
1 tsp. ground coriander
Real Salt brand to taste
Cayenne pepper to taste
½ lemon to taste
2 large new potatoes, cut in half and thinly quartered
½ small onion chopped
Coconut oil
Spice Hunter Curry seasoning
For Kale:
1. Rinse in water and shake dry
2. On a cutting board, place leaves and stalks down and cut into strips
4. Cut stalk into pieces
5. Steam until tender crisp
6. Remove from pot and sprinkle on other ingredients to taste
For Potatoes:
1. Fry onions and potatoes in coconut oil
2. Sprinkle Curry seasoning to taste
3. Add Real Salt brand to taste
Place potatoes and kale on a plate and enjoy. Be sure to keep the mineral rich water from the Kale. Place it in a covered container and refrigerate. Use it within several days to make rice or grains or to use as a veggie stock.
Eggplant casserole is a festive dish. It can be served over brown rice or polenta. In this version, it is served over spaghetti squash.
1 eggplant, peeled and sliced into thin rounds
2 large tomatoes, sliced
1 pepper (red, yellow, orange, green or combination) chopped
1 onion sliced into thin rings
1 large zucchini sliced
Chopped green and black olives to sprinkle
Spice Hunter brand Italian seasoning
1 Spaghetti squash, cut in half and scrape out seeds, steam until a fork can easily poke through the skin and flesh
Tomato sauce
Pesto
Eggplant:
1. Preheat oven to 350
2. In an oiled baking dish arrange the veggies into layers
3. Eggplant first, then tomato, zucchini, onion, peppers
4. Sprinkle seasoning and salt, add olives
5. Do at least two full rows on top of each other
6. Bake for 45 minutes or until done
Squash:
1. Using a fork, scrape flesh length-wise to create spaghetti-like strands
2. Place in a bowl and toss with tomato sauce or pesto
Assembly:
1. Place spaghetti squash on a plate
2. Top with eggplant
3. Whatever sauce wasn’t used can be spooned on top the eggplant for a delicious presentation
Listed on this page are recipes to assist people with ideas on how to use certain foods in their daily diets. Bookmark this page and visit it often, as we will be adding new recipes regularly for you to enjoy! Use organic ingredients for full health benefit when possible.
Tomato and Chickpea Moroccan Stew
Serves 4
Chickpeas (or garbanzo beans), contain more vitamin C and double the amount
of iron than other legumes. They are creamy and delicious. To cook them,
simmer in water with a garlic clove then add to the recipe below. If you are
crunched for time, use canned organic garbanzo beans. I like the Trader
Joe's brand best. Be sure to drain and rinse them before use. You can also
turn this into a lunch dish by adding 2 cups of chopped chicken breast.
1 tbsp sesame seed oil
1 small onion chopped
1/4 cup fresh cilantro, chopped
1 clove garlic, crushed
1 3/4 cup prepared (Garbanzo beans) chickpeas
3 1/2 cups of canned whole peeled tomatoes with juice, chopped
1/4 tsp dried marjoram
1/4 tsp paprika
Real salt and cracked pepper to taste
1 tsp freshly grated lemon zest
1 1/2 c jasmine or basmati rice (cooked in your leftover veggie water from
steaming veggies)
1. Heat oil in pot over medium heat
2. Sauté onion, garlic and cilantro until soft
3. Add chickpeas, tomatoes, marjoram, paprika and salt and pepper to taste
4. Simmer for 20 minutes
5. Remove from heat and stir in zest
6. Serve over a bed of rice and with broccoli or asparagus
(From Sally Fallon¹s Nourishing Traditions Cookbook)
To make nuts digestible, they must be soaked in water. This enables them to
release their natural enzyme inhibitors. They are a good source of protein,
calcium, iron, potassium and several B vitamins. Almonds are also a good
source of vitamin E.
4 cups raw almonds (with or without brown
skins)
1 Tbs. sea salt
Filtered water
1. Mix almonds with salt and water
2. Leave in a warm place for at least 7 hours or overnight
3. Drain and place on a stainless steel cookie sheet
4. Place in a warm oven (no more than 150 degrees) for 12 to 24 hours
5. Stir occasionally until nuts are completely dried and crisp
6. Store in an air tight container
(From Sally Fallon¹s Nourishing Traditions Cookbook)
2 cups of crispy almonds
3/4 cup of coconut oil
2 tablespoons of raw honey
1 tsp. sea salt
1. Place nuts and salt in food processor and grind to a fine powder
2. Add honey and coconut oil and process until smooth
3. Store in an airtight container in the refridgerator.
4. Serve at room temperature
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(From Sally Fallon¹s Nourishing Traditions Cookbook)
The goal is to have a broth that gels. The longer you cook this, the richer
the stock. You can make all kinds of soup with this healthful stock. The
chicken can be saved for other recipes if you wish.
1 whole free-range chicken (cut up into pieces)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion coarsely chopped
2 carrots peeled and coarsely chopped
3 celery sticks coarsely chopped
1 bunch parsley
1. Place chicken in large stainless steel pot add vinegar, veggies and water
2. Let stand for 30 min. to one hour
3. Bring to a boil, removing scum that rises to the top
4. Reduce heat and simmer for 6 to 24 hours
5. Ten minutes before stock is done, add parsley
6. Strain the stock and put in the refrigerator in a large bowl
7. Skim off fat that rises to the top and congeals.
8. Place stock in containers and refrigerate or freeze
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© Kimberly Miles 2006
PO Box 46
Sedona, AZ 86336
miles@kimberlymiles.com