Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

This recipe makes a lot of pate. You can easily freeze the pâté and thaw for use later if you need a quick and tasty appetizer or breakfast spread.

Being nutritionally dense, this recipe is particularly appropriate for meeting the nutritional needs of mothers during the postpartum period.

Old World Lamb Liver Pâté

INGREDIENTS

½ cup + 2 tablespoons organic grass-fed butter (I use Organic Valley, green label)
2 cups diced yellow onion
2 cloves garlic, minced
1 tablespoon fresh sage, finely minced
1 tablespoon fresh oregano, finely minced
1 pound organic grass-fed lamb liver, diced or thinly sliced
2 tablespoons half and half
1 teaspoon real sea salt
1 teaspoon fresh ground allspice (I use a clean coffee grinder to grind up allspice berries)
½ teaspoon ground pepper

METHOD

In a large skillet (not cast iron), heat the butter over medium heat until melted. Reduce heat to medium low and add the yellow onion and sauté 10 minutes. Then add the garlic and the freshly minced herbs. Sauté another 10 minutes until the onions are caramelized.
Meanwhile cut away any membranes on the liver. Sometimes this is already done depending what liver you buy, and if you can find it, it will surely save you a bit of time! See this post for pictures if you still need to cut away membranes.
When the onions are starting to caramelize reduce the heat to low and with a slotted spoon transfer the onion mixture into a food processor. Return the heat to medium and sauté the liver until no longer bloody, but still slightly pink inside, just a couple minutes. Turn off the heat and allow the lamb to cool a bit.
Meanwhile process the onion mixture until smooth. Then add the liver, half and half, sea salt, allspice, and ground pepper. Process until smooth.
Line a container with plastic wrap and pour the liver pâté into the container. Smooth with a spatula and cover. Refrigerate. Once cool and hard you can turn the container over onto a plate and peel away the plastic wrap, allowing you to slice the pâté OR just pour into a container from which you can spoon the pâté out of.

Feeling Sick? Chicken Soup is the Best Medicine

by Alissa Segersten, Contributing Author

bowl of super immune-boosting chicken soup

I created a chicken soup recipe with immune-boosting ingredients, such as the herb astragalus, fresh ginger, garlic, shiitake mushrooms, and red chili flakes. The astragalus and shiitake mushrooms stimulate cells that attack viruses and harmful bacteria. The ginger and chili flakes add heat to stimulate the sinuses to drain. Ginger is also a broad-spectrum antimicrobial and is an amazing anti-inflammatory herb. —Alissa Segersten

Reprinted with permission from nourishingmeals.com. Recipe and photos by Alissa Segersten.

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

You might want to consider gathering ingredients for homemade chicken soup before reaching for that over-the-counter cold medicine. Soup made from whole chickens is rich in carnosine, which has been shown to inhibit damage from viruses in the body. Beyond that, doesn't it just feel good to sip on a warm, brothy soup when you are under the weather?

This is one of my favorite soups to make during cold and flu season. Feel free to add any vegetables you prefer. Diced yams or winter squash are an excellent addition, so are finely chopped hot peppers. You can also replace the napa cabbage with either green or savoy cabbage.

BROTH INGREDIENTS

1 whole organic chicken (4 to 5 pounds)
16 cups water
1 medium onion, chopped
3 celery stalks, chopped
2 carrots, chopped
4 to 5 shiitake mushrooms, chopped
1 whole head garlic, cut in half cross-wise
2 to 3 inches fresh ginger, cut into thin slices
2 tablespoons dried astragalus* (optional)
1 teaspoon whole black peppercorns
1 stalk lemongrass, chopped (optional)

uncooked pot of ingredients for super immune-boosting chicken soup

*Astragalus is available in the bulk department at the Co-op's Downtown store.

SOUP INGREDIENTS

1 medium onion, chopped
3 carrots, sliced
4 celery stalks, chopped
2 cups shiitake mushrooms, thinly sliced
1 large red bell pepper, chopped
2 to 3 teaspoons grated fresh ginger
1 tablespoon sea salt
1 teaspoon crushed red chili flakes
4 to 5 cups sliced napa cabbage
1 cup chopped cilantro

METHOD

In an 8-quart stockpot, add all broth ingredients. Cover and simmer for about 1½ to 2 hours on low heat.
Place a large colander over another 8-quart pot or large stainless steel bowl. Pour the broth through it to strain out the chicken and vegetables. Place the pot of broth back on the stove. Place the chicken onto a plate to cool.
Bring the broth to a boil, add all of the soup ingredients except the napa cabbage and cilantro. Cover and simmer for 15 to 20 minutes.
While the vegetables are cooking, pull all of the meat from the chicken and cut into smaller pieces. Add the chicken to the soup.
Once the vegetables are tender, turn off the heat and add the chopped cabbage and cilantro. Taste and adjust salt and seasonings if desired.

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet. Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

photos of alissa segersten of whole life nutrition and nourishing meals

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human!

The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult.

Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home.

However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being.

Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1).
Gut Bacteria Benefit the Host: Good gut bacteria help maintain regular bowel movements, produce vitamins, transform bile acid and hormones, metabolize and destroy chemicals and toxins, and help absorb minerals. They also produce short-chain fatty acids in the colon, fueling our colon cells and reducing the risk of colon cancer (1).
Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2).
Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3).

How to Grow Your Good Gut Bacteria

Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being.

Fiber & Prebiotics

Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating.

Raw Prebiotic Rich Vegetables: Onions, garlic, leeks, asparagus, artichoke, sunchokes, dandelion greens, and under-ripe bananas. Eating these vegetables raw will provide the largest amount of prebiotic punch.

Polyphenol Rich Foods: Red and purple fruits and veggies, flaxseed meal, chestnuts, hazelnuts, olive oil, red and black whole grains, green tea, dark cocoa, and herbs and spices are all rich sources of polyphenols (phytonutrients that beneficial bacteria feed on).

Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with a healthier metabolic status and a more diverse and healthy gut bacteria.

Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour.

Fermented Foods

While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiber-rich foods mentioned above.

Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir.

Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals.

Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v.

Limit Sugar & Refined Grains

Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below.

Choose only whole grain products and grains (brown rice, quinoa, whole wheat).
Purchase locally made sourdough whole grain bread without added sugars and fillers.
Use honey, maple syrup, or dates to sweeten dishes and beverages.
Enjoy fresh fruit if craving sweets.
Treat yourself with 1–2 squares of organic dark chocolate, which has limited sugar.
Avoid sugar substitutes. Limited use of stevia or monk fruit are the only acceptable substitutes.

References:

Recipe: Gut Nourishing Steel Cut Oats

Get Selva's simple recipe for Steel Cut Oats that incorporates many of the dietary tips mentioned above. Perfect to enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Gut Nourishing Steel Cut Oats

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This recipe for Gut Nourishing Steel Cut Oats incorporates many of the dietary tips mentioned in Selva's column about Gut Bacteria that was published in the December 2018 Co-op News.

Photo by Selva Wohlgemuth

Gut Nourishing Steel Cut Oats

Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a food-based source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

INGREDIENTS

1 cup cooked and cooled steel-cut oats (cooked per package instructions)
½ cup frozen blueberries
½ cup unsweetened non-dairy milk
½ teaspoon cinnamon
1 tablespoon ground flaxseed
1 tablespoon chopped nuts
½ cup plain grass-fed yogurt (optional)

METHOD

In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
Add the blueberries, and non-dairy milk.
Reheat in microwave for about 3 minutes.
Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.

Learn More About Gut Bacteria

Read Selva's column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.

Ask the Nutritionist

Healing Turmeric-Ginger Broth

by Alissa Segersten, Contributing Author

Healing Turmeric-Ginger Broth makes a delicious chicken noodle soup.

You can get very creative with what you add to your broth. Think of foods that naturally complement turmeric: chicken, fish, lentils, chickpeas, brown rice, sweet potatoes, potatoes, kale, spinach, carrots, zucchini, lemon, green onions, cilantro, and parsley!

Reprinted with permission from www.nourishingmeals.com. Photos by Alissa Segersten.

Healing Turmeric-Ginger Broth

Look for fresh turmeric in the produce section at the Co-op (available seasonally).

INGREDIENTS

1 to 2 tablespoons extra virgin olive oil
2 tablespoons turmeric powder
½ cup (heaping) very finely chopped fresh turmeric
¼ cup (heaping) very finely chopped fresh ginger
1 large onion, chopped (leave the skins on)
3 to 3 ½ pounds organic chicken thighs (bone-in, skin-on)
1 tablespoon black peppercorns
2 bay leaves
3 large celery stalks, chopped
2 large carrots, chopped
handful fresh parsley or cilantro
1 tablespoon herbed sea salt or plain sea salt
16 cups water
1 tablespoon raw apple cider vinegar

METHOD

Heat a 9-quart heavy stock pot over medium heat. Add the olive oil. Then add the dried turmeric, fresh turmeric, and ginger. Sauté for a few minutes, then add the onion (and the onions skins for a deeper colored stock) and sauté a few minutes more. Add the remaining ingredients, cover, and bring to a gentle boil. Then reduce heat to low and simmer for about an hour.
Using tongs or a slotted spoon, remove the chicken thighs and place them onto a plate to cool. Once they are cool enough to handle, pull the meat from the bones. Then return the bones and skin to the pot of simmering stock, cover, and simmer on low heat for an additional 2 to 3 hours or longer.
Then strain through a fine mesh strainer into another large pot or bowl. Taste and add more salt if necessary. Ladle some of the broth into wide-mouth quart jars and refrigerate. Serve the rest of the broth with the cooked chicken, cooked rice noodles, chopped fresh cilantro or parsley, and green onions. Or add your favorite vegetables (like thinly sliced kale or collard greens, diced carrots, onions, and zucchini) and cooked lentils or mung beans. Add in some leftover cooked brown rice or quinoa too if you have it. There are so many ways to use turmeric broth. Get creative!

Recipe Tips and Notes

Variation: Use a whole 3 1/2 pound chicken in place of the thighs if desired. Cook for about 1 1/2 hours at first (instead of one hour), then remove the chicken from the broth, remove the meat from the bones and place the bones and skin back into the pot and continue to cook for 2 to 3 more hours or longer.

Notes: Leave the skins on your fresh turmeric and ginger for this recipe: no need to peel them! The rice noodles pictured here are a Thai rice noodle that just needs to be soaked in hot water for 10-15 minutes before using (no cooking required). I usually keep a few packs in my pantry for quick Pad Thai dinners or quick curry-noodle soups.

Warning: This soup will temporarily stain your children’s faces yellow (around their mouths and chin if they are slurping their soup), and it will permanently stain clothes, tablecloths, light-colored cloth napkins, and everything it comes into contact with. It is that potent.

Why Tumeric?

In general, disease is caused by getting too many things that you don’t need (inflammation, stress, toxins, infections, allergens), and too little of the things that you do need (antioxidants, relaxation, exercise, healthy foods, proper nutrients).

Turmeric contains beneficial polyphenol chemicals called curcuminoids. The magic of curcumin is that it shuts down, or dampens, the primary inflammatory switch in the body making it one of the most potent natural anti-inflammatory substances.

Research has also demonstrated that curucmin can help combat various infections that can lead to inflammation in the first place. It also signals our cells to make more antioxidants and hundreds of beneficial detoxification proteins to remove harmful toxins from our cells.

Turmeric is best mixed or cooked with fat to get its full benefit. This is one of the ways turmeric has been traditionally used in India. Spices are always sautéed first in
fat (often ghee) before being used in recipes. This not only allows for the absorption of the beneficial polyphenols, but it also brings out the flavors in the spices.

Turmeric is amazing, isn’t it?

About the Author

She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

Harvest Apple Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple Harvest Apple Crisp recipe will hit the spot.

Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

Photo by Selva Wohlgemuth

Harvest Apple Crisp

(gluten-free and vegan)
Serves 8

Nutritionist Tips: Keep the peel on the apples because they increase the gut-friendly fiber in this recipe. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

FILLING INGREDIENTS

5 medium apples, thinly sliced
1 cup frozen blueberries
1 orange, juiced
1 tablespoon sugar
1 tablespoon arrowroot powder
1 teaspoon ground cinnamon
½ teaspoon vanilla extract
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
1/3 cup chopped hazelnuts
1 tablespoon white rice flour
2 tablespoons sugar or coconut sugar
½ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons butter, ghee, or coconut oil, melted

METHOD

Preheat your oven to 350 degrees F.
In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes.

Meanwhile make the streusel:

Combine the rolled oats, hazelnuts, rice flour, sugar, cinnamon, and salt. Stir to combine, pour in the melted butter, and mix until evenly distributed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20–25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of whipped cream, vanilla ice cream, or plain yogurt.

Nutrition (per serving): 180kcal, 30g carbs, 5g fiber, 7g fat, 2g protein.
Add 50kcal for 2 tablespoons whipped cream.

More Recipes from Selva

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS

¼ cup dark chocolate chips (I get mine in the bulk section)
2 ripe large avocados
¼ cup extra dark cocoa powder (make sure to get the extra dark)
5 tablespoons maple syrup
2 pinches sea salt
1 teaspoon vanilla extract
2 tablespoons soymilk (any other milk will do too)

VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD

Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS

4 cups fresh or frozen berries
2 tablespoons sugar
1 tablespoon arrowroot powder
½ teaspoon cinnamon
¼ teaspoon cardamom
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
¼ cup chopped pecans
2 tablespoons dry shredded coconut (unsweetened)
1 tablespoon white rice flour
1 tablespoon sugar
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons coconut oil/butter or ghee, melted

METHOD

Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Autumn Harvest Salad with Balsamic Vinaigrette

by Alissa Segersten, Contributing Author

This Autumn Harvest Salad with Balsamic Vinaigrette is an excellent salad to serve when the fall harvest of greens is available and the green apples and fresh figs are in season. Make a double batch of the dressing to have on hand for a quick salad of mixed greens.

Photo by Alissa Segersten

Reprinted with permission from The Whole Life Nutrition Cookbook (2014).

Autumn Harvest Salad with Balsamic Vinaigrette

Yield: 4 to 6 servings.

Dried figs can easily replace the fresh figs in this recipe.

SALAD INGREDIENTS

8 cups mixed organic salad greens
1 to 2 cups finely sliced red cabbage
1 green apple, diced
3 to 4 fresh black mission figs, cut into wedges
½ cup dried currants
2 to 3 green onions, sliced
½ cup raw walnuts, lightly roasted
½ cup raw pumpkin seeds, toasted

DRESSING INGREDIENTS

4 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt

METHOD

Preheat the oven to 350 degrees F.
To prepare the salad, rinse and dry the salad greens. Place in a large bowl along with the cabbage, apple, figs, currants, and green onions and toss gently to combine.
Spread the walnuts out in a small glass baking dish and lightly roast for 12 to 14 minutes. Remove the nuts from the oven and cool slightly, then chop. Add them
to the salad.
Heat a skillet over medium heat. Add the pumpkin seeds and toast, keeping them moving in the skillet, until they begin to “pop.” Remove from the heat, let cool slightly. Sprinkle on top of salad.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid,
and shake well. Pour the dressing over the salad and gently toss to coat.
Serve immediately.

About the Author

Learn more at nourishingmeals.com.

Ask the Nutritionist: Falling Back into a School Routine

by Selva Wohlgemuth, Co-op News contributor

September 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Once the heat of August is behind us and the more temperate days of September start to round the corner, the school routine starts up again. Planning healthy snacks for when kids return home from school is a very important aspect of a wholesome diet.

Habits are learned at a young age, and if parents set a good example, then the children will follow.

The key for success is making healthy choices available at all times.

If a child (or even an adult) gets to choose between chips or veggies with dip, it is hard to negotiate. However, if the only available option is veggies with dip, then the choice is easy!

Mary’s Gone Crackers vs. Rice Crackers

Rice crackers, whether plain or flavored, are easy to overeat. Plus, they are very low in protein and fiber, so they don’t keep you satisfied until dinner. On the other hand, it’s hard to overeat the hearty seed filled crackers from the Mary’s Gone Crackers line. Pair these nutritious crackers with some slices of organic cheese, top with avocado, or dip into hummus.

Veggie Sticks and Dip vs. Chips and Salsa

If veggies are prepped and ready to grab and chips are not even in the house, children (and adults) will eat them! An assortment of baby bell peppers, sugar snap peas, and baby carrots, require very little prep and are super delicious when dipped in a homemade ranch dip (see recipes below) or even some hummus.

Plain Organic Yogurt vs. Fruity Yogurts

Even if they are organic, fruity yogurts have a lot of added sugars. For example, a 6-ounce serving of Wallaby’s strawberry whole milk yogurt has 21 grams of sugar whereas the same serving of the plain whole milk yogurt contains 7.5 grams. For a healthy snack, choose the plain whole milk yogurt and top with a handful of fresh strawberries and maybe even a sprinkle of chopped roasted nuts like walnuts or almonds.

Fresh Fruit with Nuts vs. KIND Bar

Although KIND bars taste good (and are handy when on the go) they are not the best choice if you are trying to encourage eating whole foods at home. Also, how fast can you eat a KIND bar? Usually they are done in no time. Instead of stocking the pantry with sugary bars, offer kids an apple and a handful of almonds or 2 tablespoons of nut butter. Not only will the fiber keep them feeling full for longer (7.5 grams vs 3.0 grams) but it also takes them a lot longer to eat thereby providing adequate mental cues that they have filled up on a healthy snack.

Homemade Iced Tea vs. Bottled Iced Teas

Staying hydrated is very important because often we mistake thirst for hunger. Having options available besides water may make it more enticing for children to reach for some fluids during snack hour. Unfortunately, bottled iced teas or beverages often have added sugars, and lots of them. Choosing to make homemade ice tea with only a small amount of honey is the smart way to go, plus it saves a lot of money. Republic of Tea offers caffeine-free teas including Passionfruit Mango Red Tea, Ginger Peach Red Tea, White Hibiscus Passionfruit Iced Tea, and Strawberry Vanilla Red Tea. You can also check out the BULK tea section at the Co-op or visit some of the local herb shops in town for delicious caffeine-free tea blends.

Recipe: Homemade Ranch Two Ways

See Selva’s recipe for Homemade Ranch Two Ways.

Photo by Selva Wohlgemuth

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

INGREDIENTS

METHOD

by Alissa Segersten, Contributing Author

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

BROTH INGREDIENTS

SOUP INGREDIENTS

METHOD

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

How to Grow Your Good Gut Bacteria

Fiber & Prebiotics

Fermented Foods

Limit Sugar & Refined Grains

Recipe: Gut Nourishing Steel Cut Oats

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by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Gut Nourishing Steel Cut Oats

INGREDIENTS

METHOD

Learn More About Gut Bacteria

Ask the Nutritionist

by Alissa Segersten, Contributing Author

Healing Turmeric-Ginger Broth

INGREDIENTS

Recipe Tips and Notes

Why Tumeric?

About the Author

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Harvest Apple Crisp

FILLING INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Recipes from Selva

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Decadent Chocolate Avocado Mousse

INGREDIENTS

VARIATIONS

METHOD

More Healthy Desserts

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Low FODMAP Double Berry Pecan Crisp

INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Healthy Desserts

Ask the Nutritionist

by Alissa Segersten, Contributing Author

Autumn Harvest Salad with Balsamic Vinaigrette

SALAD INGREDIENTS

DRESSING INGREDIENTS

METHOD

About the Author

by Selva Wohlgemuth, Co-op News contributor

September 2018

Mary’s Gone Crackers vs. Rice Crackers

Veggie Sticks and Dip vs. Chips and Salsa

Plain Organic Yogurt vs. Fruity Yogurts

Fresh Fruit with Nuts vs. KIND Bar

Homemade Iced Tea vs. Bottled Iced Teas

Recipe: Homemade Ranch Two Ways

Ask the Nutritionist

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