Enjoy our tasty creative cooking creations by our Certified Holistic Nutritionists……

Paleo Butter Chicken

A woman sitting in the lotus position with her legs crossed.Serves 2-4
Ingredients for Marinade:

  • 2 organic chicken breasts or chicken thighs (boneless, skinless), washed, pat dried and cubed
  • 1 tbsp. coriander seeds, roasted
  • 1 tsp. cumin seeds, roasted
  • 1 tsp. turmeric powder
  • 1 tsp. chili powder, or to taste
  • 2 tbsp. coconut cream (scoop from top of the can before shaking)
  • Salt to taste.

Grind together the seeds and mix in all of the above spices and the coconut cream into a large bowl. Add the chicken cubes. Marinade the chicken with this mixture for a couple of hours.

Ingredients for Sauce:

  • 1 onion finely chopped
  • 2 tsp. garlic mince
  • 2 tsp. ginger mince
  • 1 tbsp. ghee or butter with little bit of your choice cooking oil mixed or coconut oil
  • 2.5 tbsp. organic tomato paste
  • 1 tbsp. organic tomato ketchup
  • 1-inch stick cinnamon
  • 4 cloves
  • 3 green cardamoms
  • 1 tsp. crushed dried fenugreek leaves
  • 1 cup of coconut milk (that would be remaining from the marinade)
  • 1 tsp. garam masala
  • Chopped coriander and mint leaves
  • Julienned green chilies and ginger (optional)

Instructions for Sauce:

Heat the ghee and add onions and saut© until golden brown but not burnt. Add garlic and ginger and stir until fragrant. Add tomato paste, ketchup, all the whole spices and saut© until ghee separates; you may need to add water to prevent it from burning. Add marinated chicken and mix well with tomato mixture and cover till chicken is half cooked. Add the coconut milk, fenugreek leaves and bring it to a boil. Simmer until the chicken is fully cooked. Garnish with chopped coriander leaves, fresh mint, and green chili and ginger.Serve hot with Paratha’s or steamed brown rice and side green salad.

Parathas – Indian Flat Bread (gluten-free, dairy-free, paleo)

Ingredients

  • 1 cup almond flour (nut-free version – 1/2 cup quinoa flour, 1/2 brown rice flour)
  • 1 cup tapioca flour
  • 2 cups coconut milk
  • Salt to taste

(Options for garnishing paratha – toasted sesame seeds, garlic butter, cilantro butter, onion seeds, lots of ghee)

Directions:

Mix the above 3 ingredients together, very well. Taking extra care to break the lumps into a smooth batter. Add salt to taste.
Heat a non-stick pan or a cast iron pan, pour the batter with a ladle and adjust to the desired thickness. Cook well on both the sides. If dressing the Paratha with above ingredients, brush the bread with your choice of fat/oil. If adding sesame seeds or onion seeds, add them while the bread is not fully cooked on one side and press down until it sticks.

Sujata Kale-Banerjea
Holistic Nutritionist
Metabolic-Balance® Coach.

“How to make sprouts and how to use them”

A woman sitting in the lotus position with her legs crossed.

At least 10% of the daily diet can be from seeds, legumes, whole grains and nuts.
They can be purchased raw and then germinated or sprouted before cooking.

When sprouting its important to plan because different seeds take different amounts of time to sprout which can range anywhere from 2-6 days

What is the advantage of sprouting?

Eating sprouts ensures nutrition and digestion. Imagine a benefit in a biologically concentrated form. Sprouting increases the proteolytic enzymes, which aid in digestion of carbohydrates and protein. Furthermore, they are an excellent source of fiber, vitamins, some protein and minerals

Tip: While soaking the beans throw in a small amount of kelp or a sea vegetable to increase the mineral content of the sprouts.

How to sprout?

You will need:

Half- gallon jars, choice of seeds, pure water (distilled, reverse osmosis or spring), Cheesecloth, rubber band

Soak time and how much for jar sprouting

Remove any broken or discoloured seeds, stones, twigs, or hulls that may have found their way into your sprouting seeds.

· 1 or 2 tbsp. Red clover, alfalfa: 4-6 hours
· ½ cup Lentils, mung beans: 8 hours
· 1 cup of soy, chick peas: 10-12 hours
· 1 cup wheat or oats: 12 hours
· 2 cups Sunflower seeds: 12 hours

* When using a sprouting tray, you will need seeds to cover the bottom of the tray about a layer, cover it with enough water to soak.

Here is how?

· Rinse and Soak your seeds in the jar
· Rinse after the soak time
· Get the jar ready by covering the mouth of the jar with cheese cloth secure this with a rubber band
· Drain well & keep warm in indirect sunlight, mung beans like a really dark place
· Rinse the seeds 2 times daily, in the morning and evening (when sprouting soy, rinse 4 times to avoid rotting.
· Hulls of the sprouts are perfectly fine to eat but you can remove them by simply emptying the sprouts into a wide bowl, fill the bowl with water and loosen them gently by agitating them
· The hulls will float on the top, simply drain the water along with the hulls
· To store make sure that the sprouts are well drained, cover the glass jar with a lid and store up to 5-7 days in the refrigerator.

A woman sitting in the lotus position with her legs crossed.

Enjoy them on your salads and in your sandwiches as a part of your meal.

Sujata Kale-Banerjea, Holistic Nutritionist and Metabolic Balance coach

Chocolate Bliss Truffles

A woman sitting in the lotus position with her legs crossed.Life passes by in the blink of an eye, appreciate the sweet moments.

Is there a right or wrong way to taste chocolate? Not sure but be sure to slow down, eat it mindfully as chocolate makes people happy.

As you take a bite of this truffle and move the chocolate slowly in your mouth savoring the feeling you will begin to taste the flavor beyond the first bitter cocoa taste. I love a nice organic pinot noir with these truffles; It’s a ‘Zen’ moment for me.

Ingredients:

  • ½ a cup of medjool dates
  • ½ a cup of pecans or walnuts
  • ½ cup of sunflower seeds
  • 4 tbsp. of raw cacao powder
  • 1 tbsp. raw honey or agave nectar (optional)
  • ¼ tsp. of Himalayan salt
  • Hemp hearts, unsweetened shredded coconut, cacao powder

You will need:

  • Food processor
  • 1 tablespoon for perfect measurement of the truffle size
  • Parchment paper
  • Cupcake liners to hold the truffles

Instructions:

Process the nuts and seeds into a coarse powder
Add dates, cacao, salt and process further till mixed well, taste to see the sweetness
Add the honey or agave if needed
Using the spoon measure, roll the mixture in your hands
Roll the truffles either with hemp hearts or shredded coconut or cacao powder on a parchment paper.
Arrange them in mini cupcake liners

Enjoy!

Written by: Sujata Kale-Banerjea – Certified Holistic Nutritionist and Metabolic Balance Coach

Fresh Spring Rolls with Nutty Dipping Sauce

Made By: Sujata Kale-Banerjea, Certified Holistic Nutritionist and Metabolic Balance® Coach

A woman sitting in the lotus position with her legs crossed.I call this my “soul food”. The food that doesn’t make you feels heavy, lethargic and “YucK”!

I enjoyed my early 20’s in Singapore and I was introduced to the most amazing Asian cuisine. Being passionate about food, I have a wealth of Asian recipes that I will be sharing, which I have tried and changed to make it healthier, without compromising the taste.

You can make them all vegetarian with vegetarian protein like fermented or sprouted tofu lightly saut ©ed in sesame oil. Or for those “meat eaters” you can steam shrimps, grill or bake chicken strips, or try it with cooked flaky white fish. The choice is yours!

At the Naturopathic Medicine week 2016, I made these rolls with vegetables, fruits and eggs. As promised here is the recipe:

Serves 2 as a meal or 4 as an appetizer

Ingredients:

8-10 Rice paper sheets

24 slices of sliced avocado ( 1 and ½ avocado)

1 firm organic green apple sliced into thin juliennes

1 carrot grated

1 orange bell pepper seeded and cut in to thin juliennes

Little less than ½ an English cucumber sliced in to matchsticks

1 ¼ cup of baby spinach

½ cup of red cabbage shredded

3 organic eggs omelet-cut into thin stripes (you can use other clean proteins like tofu, chicken, shrimps, white fish etc.)

6 to 8 mint leaves, 6 cilantro and 1 scallion chopped roughly

A woman sitting in the lotus position with her legs crossed.You will need:

A flat and wide pot of a little hotter than warm water, cutting board, Damp cloth

Instructions:

Soak one rice paper in hot-warm water till soft

Remove carefully and place it on a cutting board covered with damp cloth

Arrange veggies, eggs, and greens last (or your choice of protein, if using shrimps lay the last), leaving some room at both ends

Put the 2nd rice paper in the water

Roll into a wrap carefully leaving the edges open

Remove the rice paper carefully from the water, lay flat on the board and place the wrap.

Fold the edges and roll tightly.

Place it on a serving dish covered with a slightly damp cloth and refrigerate until you are ready to serve.

A woman sitting in the lotus position with her legs crossed.

Nutty dipping sauce

Ingredients:

1/2 cup almond butter

¼ cup water

1 tbsp. lime juice

1 tbsp. tamari

1 tbsp. fish sauce (optional)

1 garlic clove, minced

1 tsp. ginger root

Garnish: Minced red Thai chilies, finely chopped scallions, thinly sliced lime wedge

You will need: Food processor

Instructions:

Process all the above ingredients in a food processor till smooth
Remove in a bowl and garnish with minced Thai chili (optional) and green scallions and lemon wedge.
Enjoy!

*Allergies to nuts?

Replace nut butter with ½ avocado ¼ cup soaked sunflower seeds and enjoy the goodness of this heavenly dipping sauce.

A woman sitting in the lotus position with her legs crossed.A special warm thanks to everyone that participated in our NMW 2016. Thanks to Sujata who provided so many yummy treats – thanks for all your hard work Sujata and the whole ONWC family for a successful and memorable event!

Dr. Nyla Jiwani ND – Naturopathic Doctor

 

“How to make Ghee and How to use it”

A woman sitting in the lotus position with her legs crossed.

Ghee is clarified unsalted butter. What are the benefits of Ghee?

Ghee is by nature lipolytic, which means it breaks down fat. Ghee reduces cholesterol by increasing contribution of lipids towards metabolism. Liver produces excess cholesterol under stress. Ghee helps you de-stress, sleep better and wake up fresher. Rich in antioxidants, conjugated linoleic acid (CLA) and fat-soluble vitamins like A, E, D; Ghee has just what you need for a healthy heart.

Here is how you can make Ghee at home:

Ingredients:

1 pound of organic, unsalted butter, grass fed is preferable.

You will need:

Cheese cloth to strain

1 clean and dry glass or a stainless steel Jar to store (makes about 2 cups)

Instructions:

Cut the butter in to cubes and place it in stainless steel sauce pan

Melt the butter over medium heat and reduce to simmer

Cook the butter for about 10-15 minutes. It will go in stages of foaming and bubbling. Be careful not to burn the butter.

You will see that the Ghee or the butter has turned into a bright golden colour and reddish brown milk solids appear at the bottom of the pan.

Cool for few minutes and strain it in the Jar.

Ghee stores well at room temperature for up to a month or you can store it in the refrigerator.

Use ghee as a spread on a whole grain toast, a dollop in your porridge or steamed brown rice. I use it to cook my beans or stir fry vegetables.

Enjoy!

~ By Sujata Kale-Banerjea, CNP

 

A woman sitting in the lotus position with her legs crossed.Vegan “Cheesy” Kale Pesto

This pesto is high in B-vitamins, a good source of protein, and contains good fats. It quick and easy to prepare and taste delicious too!

Ingredients

  • ¼ cup nutritional yeast
  • ¼ cup olive oil
  • ¼ cup nuts
  • 1 lemon juiced
  • 2-3 kale leaves (remove the stem)
  • 2-3 cloves of garlic
  • 1 tsp tamari sauce

Process all ingredients in a food processor until well combined. For gluten free options serve over zucchini pasta, spaghetti squash, or brown rice pasta.

A woman sitting in the lotus position with her legs crossed.Curried Lentils and Cauliflower!

Great fiber and a wonderful vegetarian option!

Ingredients:

  • 1 cup dried (brown/green) lentils
  • 1 bay leaf
  • 2 cups water
  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1/4 teaspoon sea salt
  • 1 teaspoon curry powder
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 small head cauliflower, cut into florets
  • 1/2 – 1 cup tomato sauce (no sugar added)
  • 1 teaspoon grated ginger root
  • 1/4 -1 cup water

Rinse lentils several times and place in a medium soup pot with bay leaf and water.  Bring to boil, lower heat, cover and simmer 25-30 minutes until soft.  Heat oil in another large pot while lentils are cooking. Saut © onion, garlic until soft.  Add spices and remaining ingredients.  Cover and simmer until cauliflower is tender (10-15 minutes).  Stir cooked lentils into cauliflower-tomato mixture, and discard the bay leaf.  Dress with plain yogurt if desired.

A woman sitting in the lotus position with her legs crossed.Strawberry Mohito

On a hot summer day we naturally crave something cool and refreshing. But instead of going for ice cream – which is loaded with fat and sugar – make your own fresh and beautiful “ice-cream”. Loved by both kids and their parents, this Strawberry Mohito will help you forget unhealthy treats and satisfy your sweet tooth.

Ingredients: ~2 cups of frozen strawberries ~2 cups of frozen pineapple chunks ~1 cup of cold pomegranate juice ~1 cup of fresh mint ~1 lime – juiced

Directions: If you don’t have Vitamix, do not overload your blender.  Add your juice first, then some of your frozen strawberries.  Blend well, and then follow with the rest of the ingredients. Your “ice cream” will be ready in minutes.  Enjoy it right away, or keep in the freezer for 15-20 minutes.  No sugar needed!

A woman sitting in the lotus position with her legs crossed.Super Flax/Chia Power Bars

Most commercial snacks are loaded with sugar which may influence your kid’s memory, attention and learning abilities. Food colorings and preservatives play a negative role in developing attention deficit disorder.  Snacks can be both healthy and delicious. These super power bars that will help our kids to become super heroes!

Ingredients:

  • 1/2 cup flax seeds
  • 1/3 cup coconut flakes
  • 1/2 cup white chia seeds
  • 1/2 cup raw sunflower kernels
  • 1/2 cup raw pumpkin seeds
  • 1 cup raisins
  • 1 1/2 cups puffed quinoa
  • 1 cup of melted coconut oil
  • 1/3 cup raw honey
  • 1/2 teaspoon of vanilla extract

Soak flax seeds and chia seeds for at least an hour. You will need 2 cups of water for 1 cup of seeds. Mix in coconut flakes, chia seeds, puffed quinoa, raisins, sunflower kernels, and pumpkin seeds. Melt coconut oil over a medium heat. Let it cool and then add to the mix along with honey and vanilla extract. Line a baking tray with baking paper.  Evenly spread the mixture over the tray.  Cool in the fridge for an hour. Cut into small pieces of bars or squares.  Enjoy!

Chickpea Salad

Ingredients:

  1. 1 cups of organic chick peas soaked and boiled
  2. 1/2 cup of celery chopped
  3. 1/2 cup of red pepper or orange pepper chopped
  4. 1/4 cup of mixture of parsley, mint and cilantro
  5. 1/2 cup of red onion chopped
  6. 1 cup of wild rice, cooked or quinoa
  7. 1/2 lime squeezed or more as per taste
  8. Salt
  9. Cayenne pepper to taste and garnish
  10. Drizzle of extra virgin olive oil
  11. 6 Romaine lettuce leaves (inside ones are perfect to fill)

Instructions:

  1. In a bowl combine all the above ingredients.
  2. Drizzle the olive oil sparingly
  3. Spoon them in lettuce and sprinkle some Cayenne pepper
  4. Enjoy, makes a perfect balanced lunch

A woman sitting in the lotus position with her legs crossed.

Berry merry Smoothie

Ingredients:

1 banana, ripe

1 cup baby spinach leaves

1 cup almond milk

1/2 cup frozen blueberries

1/2 cup frozen strawberries

1 tbsp. ground Flax

1 tbsp. organic cold pressed flax oil

Directions:

  1. Whiz it all up in a blender and enjoy!

A woman sitting in the lotus position with her legs crossed.