Qualifications for submissions to Alternatives’ Community Cookbook

Like our recipes? We want to see yours! We are always exchanging new recipes and would like to see what you have for us. Be a part of the new Alternatives Community Cookbook. When you submit your recipe you'll be entered in a contest to win your choice of one of the Health Resource Books or Cookbooks sold at Alternatives. All participants will also receive a compiled copy of all the recipes submitted by Alternatives staff and community. Kathi Bratberg our Nutrition Educator has some basic guidelines for submitting recipes. 

Recipes can be submitted by commenting to this post or email them to us at alternativesomaha@gmail.com

Types of recipes:

·      Salads

·      Casseroles

·      Vegetarian or Vegetable dishes

·      Grain dishes

·      Healthy Desserts

·      Fruit Dishes

·      Foods for Children

·      Gluten Free Foods

·      Raw Foods

·      Dips

Recipes cannot contain:

·      Transfats

·      Canola

·      Soy (should we clarify? What about tempeh?)

·      Corn Oil

·      Processed oils

·      Crisco

Preferred Ingredients:

Good Fats, Organic whenever possible: Butter, Olive Oil, Coconut Oil, unrefined Sesame Oil, Flax, Cream, Full Fat Dairy, Cottage Cheese, Cheese

Raw Nuts and Seeds

Sugars:

·      Stevia

·      Maple Syrup

·      Rapadura

·      Raw Honey

Both Non-GMO gluten and non-gluten whole grains

·      Whole Wheat

·      Rice

·      Quinoa

·      Flax

·      Teff

·      Amaranth

·      Millet

·      Rye

·      Spelt

·      Barley

·      Organic Corn (non-GMO very important)

·      No Soy

All Vegetables and Fruits

Organic Meat Bison, Chicken, Eggs, Turkey

All Beans, Lentils

Soy only cultured Tempeh miso

All Seaweeds

All Mushrooms

Recipes compatable with a Candida Cleanse

Kathi Bratberg, RN, MS Holistic Nutrition recommends these recipes which are friendly to a candida balancing diet.  As always, we recommend finding organic, non-genetically modified ingredients wherever possible. For more information see Dr. Ryan's recommendations for balancing yeast overgrowth in our Spring 2011 newsletter.

Amalia and Melinda’s Wild Salmon

·      Wild Salmon

·      2 Lemons

·      Fresh Rosemary Sprigs

·      Almonds, powdered in blender or food processor

·      Salt and Pepper

Line a casserole dish with sliced rounds of lemon. Lay a piece of wild salmon on this bed. Squeeze an entire lemon over the fish. Lay fresh rosemary sprigs on top. Cover with a layer of powdered almonds. Salt and Pepper to taste. Bake in a 350 degree oven.

Preparation time: 40 minutes.

Options: Cook sea vegetables in casserole dish.

Nutrient density: Protein, calcium, essential oils

Quinoa Super Salad

·      5 cups cooked quinoa (see basic recipe)

·      1 c. shredded carrots

·      ¾ c. parsley (minced)

·      1 c. sunflower seeds (dry roasted)

·      4 cloves raw garlic

·      ½ c. pitted black olives

·      ¼ c. olive oil

·      ¼ c. tamari

·      ¼ c. lemon

·      ½ c. cooked chick peas

·      1 chopped tomato

·      ½ c. of another fresh vegetable

Cook quinoa and allow to cool. Add carrots, parsley, toasted (cooled) sunflower seeds and garlic to quinoa. Mix thoroughly. Combine liquids, pour over quinoa and toss well. Add chickpeas and asparagus tips. Garnish with tomato wedges and black olives. Serves 6-8. Can make a day ahead.

Basic Quinoa Recipe: 2 c. water and 1 c. quinoa. Rinse quinoa thoroughly by placing grain in fine mesh strainer and running fresh water over the quinoa. Continue until water is clear upon draining. Drain excess water. Place washed quinoa and 2 cups water in 1 ½ quart pot and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (about 15 minutes). You know quinoa is done when the grains have turned from white to transparent and spiral like germ has separated.

Coconut Pecan Crunch

1 c. clarified butter (ghee) or coconut oil

2 tbsp honey or 1 tsp stevia or to taste (natural herb sweetener)

1 tsp pure vanilla extract

3 tbsp powdered carob

½ - 1 cup toasted pecans, walnuts, or a mixture of favorite nuts.

¼ cup shredded unsweetened coconut (optional)

Butter a 9” square baking pan or 9” pie plate. Line bottom with roasted nuts and coconut. Melt butter over very low heat, add honey, vanilla, and carob. Pour this mixture over the nuts. Place directly in freezer. Stir several times while cooling to prevent butter from rising to the top. In approximately ½ hour when solid, cut and serve. This treat needs to be stored in the freezer. Enjoy one piece after dinner with a cup of herbal tea.

Note: This is not suitable for people who have nut or legume allergies. Low carbohydrate – approximately 8 grams per 1 inch square. Not enough honey per piece to affect Candida eradication program. Adapted from Judith Minzel’s carob treat recipe. 

Winter 2011 Recipes

Kathi Bratberg, our nutritionist - has put together a nice dinner to keep you warm this winter.  Dairyless "cream" of Tomato Soup, Roasted Winter Vegetables, and Bison Stuffed Pepper.  If you enjoyed our Holiday Treats from the previous newsletter - then its time for some hearty and nutritious meals to fuel you into the new year.  Get some wholesome energy to make your resolutions come true! 

Bison Stuffed Peppers
adapted from recipe in Sally Fallon's Nourishing Traditions
6 Green Peppers (Red, Yellow, or Orange also okay)
1 lb ground Bison (Buffalo) or ground Beef
2 tbsp coconut oil
1 medium onion peeled, finely chopped
2 cups raw brown rice (you will use 3 cups cooked brown rice for the recipe and save the rest)
4 cups Beef stock
grated Parmesan cheese
4 squirts organic ketchup
1 dash of crushed red chili pepper - careful not too much
dash of sea salt

Use organic ingredients whenever possible. Cook rice up to 1 day ahead to have on hand - or cook as you prepare other ingredients.  Cook 2 c. of rice in 4 c. beef stock. Wash Green peppers remove stem, cut in half, remove seeds.  Preheat oven to 350 F. Chop onion and saute briefly in coconut oil - add crumbled ground Bison - stir frequently to brown the meat + onion. Sprinkle with crushed chili pepper and 3 squirts ketchup, stir and set aside. Arrange raw pepper halves in buttered purex pan.  Add 3 cups cooked brown rice to browned meat and stir well.  Stuff peppers with this mixture.  Lightly sprinkle with grated parmesan.  Bake at 350 F for 1 hour on the middle rack.


Roasted Winter Vegetables
makes 12 servings

Ingredients:
1 pound (about 6 medium sized) beets, trimmed and scrubbed 
1 pound (about 3 medium sized) parsnips, peeled
3 large leeks (white and light green portion only)
1 pound (about 3 cups) baby carrots
2 tbsp + 2 tsp olive oil
1 garlic clove, pressed
1 1/2 tsp. rosemary
1/4 tsp. salt

Use organic ingredients whenever possible. Preheat oven to 425 F.  Cut beets into quarters and parsnips into 1-inch pieces.  Cut leeks in half lengthwise, then into 2-inch pieces; set aside.  Combine beets, parsnips, carrots, olive oil, garlic, seasoning mix and salt in large bowl; toss to coat.  Spread evenly in baking pan.  Bake 25 minutes, stirring occasionally.  Add leeks to vegetable mixture, stirring carefully to coat with seasoned oil.  Bake an additional 10-15 minutes or until vegetables are tender and golden.


Dairyless "cream" of Tomato Soup

Blend these ingredients until smooth:
1 c. finely ground cashews or cashew butter
3 c. water
1 tbsp. Thyme
1 tsp. Basil
1 tsp. Dill
1 tsp.Oregano
3 tbsp. Oil
2 tbsp. Arrow Root
1 tbsp. Honey (add after cooking - optional)

Use organic ingredients whenever possible. Add 1 quart of chopped ripe or canned tomatoes and blend.  Bring to a boil, then simmer for 5 minutes or until done. Variation: good with yellow squash sauteed and added to stock

Healthy Holiday Recipes

Raw Fudge

Ingredients:
1 cup raw nut butter (almond or cashew)
½ cup carrot or coco powder
¼ cup coconut oil
1 tbsp Vanilla
pinch of sea salt
½ cup chopped nuts
Adjust sweetness by adding stevia to taste

Preparation:
Use organic ingredients whenever possible. Combine ingredients, put in a pan lined with parchment paper, refrigerate.  Cut into pieces when solid.

Holiday Pecans

Ingredients:
4 cups crispy pecans
3 egg whites
pinch of sea salt
½ cup maple syrup
1 tbsp. Vanilla extract

Preparation:
Use organic ingredients whenever possible. Beat egg whites with salt until stiff.  Slowly beat in the maple syrup and vanilla.  Fold in pecans until well coated.  Spread on 2 buttered, stainless steel baking pans and place in low oven (150F) for several hours until the egg whites harden.  Store in an airtight container.  Store finished nuts in refrigerator.

Healthy Hot Chocolate

Ingredients:
1 Cup Almond Milk
1 tsp Green & Blacks Organic Cocoa Powder
1 tsp Coconut Oil

Preparation:
Use organic ingredients whenever possible. Combine ingredients and warm in a pan - do not boil.  Remove from heat, add 1 packet of stevia or a small amount of honey.  Whey protein powder is optional.

Holiday Nutrition - tips for wisely choosing the lesser evil

To help avoid the sugar overload during the holidays follow these delicious and nutritionally sound tips and snack ideas:

1. Eat Protein at every meal
2. Snack on nuts
3. Craving Chocolate? Try 1 small square a day of Dark Chocolate with 70% or above cacao content - or Raw Fudge (see recipe below).
4. Popcorn - stove top popped in coconut oil with real butter topping - yum!
5. Eat a protein bar
6. Try a protein drink - whey, rice, or pea based
7. Cinnamon helps with blood sugar control. Add 1/2 teaspoon on your morning oatmeal.
8. Drink ½ your body weight in ounces of water daily to stay hydrated, and avoid icy drinks this time of year
9. Warm drinks like green tea - helps decrease your appetite and keeps you warm.
10. Try Herbal tea - with stevia as the sweetener and rice, almond, or coconut milk.  It tastes sweet but won’t spike your insulin levels.
11. Chamomile tea is relaxing and will decrease sugar cravings
12. Eat some food before you go to a party - then take 1 plate of food and stay away from the serving table afterwards.
13. Limit alcoholic drinks
14. Eat warming soups and stews - these fill you up and keep you warm.  Use lots of veggies and beans - these digest slowly and keep you feeling full longer.
15. If you eat chips - take a portion out of the bag and put them on a plate or bowl.  Mindless eating can get us in trouble!
16. Get enough sleep - try to go to bed between 9:30-10:30pm
17. If you are feeling stressed and want to reach for food - stop and breath deeply through your nose until you feel more centered.
18. Spend at least a few minutes a day focused on breathing deeply, praying, or meditating - this will help moderate stress.

Most of all enjoy your holidays and time spent with family and friends.
Sincerely,
Kathi Bratberg RN, Holistic Nutritionist

Flu Prevention for the Fall

The leaves and temperature are dropping - don't you drop too!  Keep your immune system strong with these preventative recommendations from Dr. Patricia Ryan and the staff of Alternatives.  Please note these are general recommendations, and intended for educational use only.  For recommendations specific to your individual health, schedule a consultation with Dr. Ryan.

Prevention:
 1. Stay off sugars (Why? Sugars suppress the immune system for up to 5 hours after ingestion by reducing the ability of white blood cells to kill germs) more info
 2. Eat Healthy
 3. Sleep
 4. Increase Fluids - Drink at least half of your weight in ounces of water per day (more if you are sweating or exercising)
 5. Cook with Coconut Oil (for it's Anti-inflammatory/Anti-Viral properties)

Supplements to take when you have the Flu:
 1. Oscillococcinum Homeopathic medicine (most effective if taken immediately when symptoms manifest)
 2. Vitamin D3 - take 50,000u/day for up to 3 days (no more)
 3. A Mushroom Complex like Immunity Take Care by New Chapter
 4. Olive Leaf Extract
 5. Pick one of these anti-viral supplements:
     ·    Sambucus (Black Elderberry Extract)
     ·    Colloidal Silver 
     ·    Viraclear

Supplements that will boost the immune system:
 1. Take 1000mg Vitamin C every one to two hours stopping if bowel becomes upset. Recommended amount is 4-6000mg divided throughout the day
 2. 100mg Zinc per day for 1 week while you are ill
 3. Thymates - A multi-vitamin that boosts immune system and helps with fatigue - take 12 per day while sick in place of your regular multi-vitamin.

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Alternatives Movie Night begins with Food Inc

The first Alternatives movie night is planned for Wednesday, October 20th at 6:30pm. Alternatives will be showing Food, Inc., a movie about the dangers of toxins and growth hormones in the food supply. The movie shows the unnatural conditions where farm animals have been found to live, Bratberg explained.

“People need to know where food comes from and they can’t begin to make changes until they are educated.” Alternatives encourages clients to bring their families, as the topics these movies address will help motivate everyone in the household to adopt healthy new habits. After the movie, there will be an open discussion about what we can do to make positive changes based on the information presented.

The movie nights will be held quarterly, and will be announced in Alternatives seasonal newsletter. Delicious organic popcorn fresh popped in healthy organic coconut oil dusted in pink sea salt will be provided. Seating is limited, so reserve your seat early! We will be calling a couple of days in advance to confirm attendance and ensure we have a seat for everyone. Contact Alternatives: A Center for Conscious Health at 827-9450.