Nourishing Meals Cookbook

Overview

Here is what you’ll find in the Nourishing Meals Cookbook:

• How to raise a healthy eater
• Key nutrients for pregnancy and childhood and contributors of deficiencies
• How to pack a healthy school lunch 

• Creating balanced family meals 

• Vegan, vegetarian, seafood, and meat main dishes
• Nutritional benefits of soups and stocks 

• Tips for getting your children to eat more vegetables
• Tips for a quick, nutritious breakfast
• Charts for soaking and cooking whole grains 

• Wholesome gluten-free breads and muffins, including sourdough recipes
• Healthy snack ideas 

• Alternatives to refined sugar 

• Nourishing grain-free dessert recipes 

• Ways to preserve the harvest, including recipes for lacto-fermented vegetables

Discover New Meals

You will learn to cook:

Apple Cider Baked Beans, Spicy Lentils and Rice in Cabbage Leaves, Grain-Free Chicken Nuggets, Apricot Glazed Chicken, Zucchini Lasagna with Pine Nut Ricotta, Quinoa Tabouli, Coconut Brown Rice, Chicken and Chard Chili, Hot and Sour Soup, Cream of Broccoli Soup, Raw Breakfast Tacos, Baby Green Smoothie, Blueberry Cherry Smoothie, Kale and Egg Scramble, Coconut Banana Breakfast Cake, Sourdough Buckwheat Crepes, Homemade Gluten-Free Tortillas, Coconut Flour Biscuits, Yeast-Free Seed Bread, Everyday Sandwich Bread, Kale Apple Walnut Salad, Picnic Coleslaw, Pecan Crusted Chicken and Apple Salad, Smoked Salmon Salad with Honey Mustard Vinaigrette, Creamed Kale, Rutabaga Fries, Berry Parfaits with Orange Cashew Cream, Mint Chocolate Chip Ice Cream, Vegan Maple Pecan Pie, Grain-Free Vegan Chocolate Sunbutter Cookies, Grain-Free Carrot Spice Cupcakes with Coconut Buttercream Frosting, Oat-Free Fruit Crisps, Homemade Coconut Kefir, Lacto-Fermented Dilly Radishes, Vanilla Plum Butter, Kale-Herb Seaweed Sprinkle....and so much more!

Sample Recipe #1

Nori Rolls with Pumpkin Seed-Parsley Pâté

This nutrient dense lunch or snack will keep you energized all day. Soaked pumpkin seeds are more digestible and also easy to blend down into a paste. Add your favorite veggies to the nori rolls along with the pâté. Try sliced cucumbers, red bell peppers, shredded carrots, or spinach leaves.

Pâté

• 1 cup raw pumpkin seeds, soaked for 8 hours
• 1 lemon, juiced
• 1 tablespoon extra virgin olive oil
• 1 clove garlic, crushed
• ¾ teaspoon Herbamare
• large handful fresh parsley
• water

Other Ingredients:

• 4 nori sheets
• sliced avocado
• micro greens

Rinse and drain the soaked pumpkin seeds. Add them to a food processor fitted with the “s” blade. Add the lemon juice, olive oil, garlic, and Herbamare. Process until smooth, scraping down the sides if necessary. Add the parsley and process again. Add water, a tablespoon at a time, until you get the desired consistency.

Spread pâté onto nori. Add the avocado and micro greens to one end of the nori sheet, then roll. Let rest for a few minutes before slicing. Repeat with remaining ingredients.

Yield: 4 nori rolls

Nutrition Tip: Pumpkin seeds are high in minerals such as manganese, magnesium, phosphorus, copper, and zinc. Soaking the seeds enables these minerals to become more available. Manganese, for example, is needed to help maintain normal blood sugar levels, keep your thyroid functioning properly, and to help build strong bones. One quarter cup of pumpkin seeds provides about 1.5mg of manganese. Considering we need anywhere from 1.2mg (if you are a toddler) to 2.3mg (if you are a man), pumpkin seeds are a great source of this mineral!

Sample Recipe #2

Zucchini Almond Pancakes

I like to make these savory grain-free, protein-packed pancakes on a summer morning before we head out for the day. Combined with a green smoothie they create an energizing breakfast! These store well in the refrigerator, but if you prefer to make a smaller batch halve the recipe. Top each pancake with a dollop of sour cream or Cashew Sour Cream, and chopped parsley if desired.

• 4 large organic eggs
• 3 cups grated zucchini
• ¾ to 1 cup almond flour
• ½ cup minced onion
• ½ to 1 teaspoon Herbamare or sea salt
• freshly ground black pepper
• olive oil or butter for cooking

Mix all ingredients except the oil together in a medium-sized bowl. Batter will thin a little as it sits.

Heat a 10-inch stainless steel skillet or cast iron skillet over medium-low heat. Be sure to heat your pan long enough before adding the oil and batter, otherwise the pancakes will stick. Add about 1 tablespoon olive oil. Drop batter by the ¼ cup into the hot skillet. Cook for a few minutes on each side. Repeat with remaining batter, adding a little oil or butter to the skillet before cooking each pancake.

Yield: 10 to 12 pancakes

Kitchen Tip: A well-seasoned cast iron skillet keeps pancakes from sticking to the bottom of the pan and is especially useful in this recipe.