Living the WELL Life

Santa is in his sleigh delivering toys to good girls and boys. Wouldn’t it be nice to leave the chubby man in the red suit a few of these richly flavored muffins to keep him healthy and strong?


Merry Christmas and Happy New Year!!!


Pumpkin Spice Muffins
1 tablespoon AZ Chia seeds, soaked in ¼ cup unsweetened almond milk for 15 minutes


1 ½ cups whole wheat pastry flour
1 cup semolina flour
Sea salt
1 tablespoon baking powder
1 teaspoon baking soda
Generous pinch cinnamon
1/2 cup Suzanne’s Specialties Maple Rice Nectar (brown rice syrup)
¼ cup Olivado avocado oil
1 teaspoon pure vanilla extract
¾ cup canned, pureed pumpkin
Unsweetened almond milk
¼ cup finely minced walnuts
¼ cup currants


Preheat oven to 350 degrees and oil a 24-cup, mini-muffin tin. 


Whisk together dry ingredients. Set aside.


Place rice syrup, oil, vanilla and pumpkin in a small saucepan over medium-low heat. Cook, stirring for 3-4 minutes. 


Stir wet ingredients and soaked chia seeds into dry and mix well. Slowly add almond milk to create a smooth, spoonable batter. Fold in walnuts and currants. Spoon into muffin tin, filling cups about three-quarters full. 


Bake for about 30-35 minutes, until the tops of the muffins spring back to the touch. Allow to cool for about 5 minutes before releasing muffins from tin. Makes 24 mini-muffins or 12 standard muffins.  Read more

I adore Brussels sprouts…I know, I know…but I do and when I combine them with winter squash in this recipe, they are the stars of the show…


Tossing the glaze with the hot veggies seals it to them in the most delicious way, resulting in a sweet, sticky, ever so tart side dish. Yum!


Zesty Brussels Sprouts and Winter Squash
2-3 cups Brussels sprouts-tips removed and left whole
2 cups cubed butternut squash
spring or filtered water


lemon glaze:
juice of 1 lemon
sea salt
small handful fresh flatleaf parsley, minced
splash Suzanne’s Specialties brown rice syrup
grated zest of 1 lemon


Arrange sprouts and squash in a deep skillet with about ¼-inch water. Add a pinch of salt and cook until tender, about 20-25 minutes.


While the vegetables are cooking, whisk together lemon juice, a handful of parsley, a pinch of salt and lemon zest with a generous dash of rice syrup. When the veggies are tender, drain well and transfer to a serving bowl. Toss well with glaze and serve hot. Makes 4-5 servings.  Read more

As the feasting grows more elegant, try adding this salad to your repertoire…it’s simple to make, with complex flavors that delight the palate.


A Bonus Health Tip
As the season shifts into high party gear, you might want to consider a wee de-tox…you know, to avoid the post-holiday blues and bloat. Cape Aloe Ferox products will have you right as rain in no time.


Bitter Green Salad with Pecan-Shallot Vinaigrette
Vinaigrette:
3 tablespoons Chef Salvatore’s extra virgin olive oil
1 teaspoon hazelnut or pistachio oil
1 teaspoon Suzanne’s Specialties brown rice syrup
1 shallot, very finely minced
1 cloves fresh garlic, very finely minced
1 tablespoon red wine vinegar
2/3 teaspoon sea salt
Generous pinch cracked black pepper


Salad:
2 Belgian endive, halved lengthwise, sliced into long ribbons
2 cups hand shredded escarole
2 cups baby arugula
1 cup hand shredded spinach
1 cup finely shredded radicchio
½ cup coarsely chopped pecans, lightly toasted*


Make the vinaigrette. Whisk together ingredients until emulsified and set aside for flavors to develop.


Combine salad ingredients, except pecans. Toss gently with dressing to coat the leaves. Serve immediately with walnuts on the side for those who want a bit of crunch with their salad. Makes 5-6 servings.


*For the best flavor, toast pecans in the oven at 275 degrees for 15-17 minutes or until fragrant.

With artichokes being in season…and one of the richest sources of antioxidants we know, how could we pass through this season without a joy-to-the-world-we-have-artichokes recipe?


For that special feast…or just because…this stew will win you raves.


Artichoke Stew 
2 teaspoons Chef Salvatore’s extra virgin olive oil
2 cloves fresh garlic, thinly sliced
1 small leek, split lengthwise, rinsed free of dirt, cut into 1-inch pieces
Sea salt
Generous pinch crushed red pepper flakes
Generous pinch crushed saffron
2 stalks celery, thin oblong slices
1 medium carrot, thin oblong slices
2 cups canned halved artichoke hearts (in water, not oil)
1 cup diced tomatoes
¼ cup spring or filtered water
4-5 sprigs fresh basil, leaves removed, left whole
1 cup fresh baby spinach, rinsed well


Place oil, garlic and leek in a heavy sauce pan over medium heat. When the leeks begin to sizzle, add a pinch of salt, red pepper flakes and saffron and sauté until leeks are quite limp, about 2 minutes. Stir in celery, a pinch of salt and sauté for 1 minute. Stir in carrot, a pinch of salt and sauté for 1 minute. Stir in artichoke hearts and tomatoes and add water. Bring to a boil, cover, reduce heat to low and cook until carrots are tender, 12-15 minutes. Add 2/3 teaspoon salt and cook for 5 minutes more. Stir in basil leaves and baby spinach and cook for 1 minute. Transfer to a serving bowl and serve hot.  Read more

There’s nothing like a long-simmered bean stew to warm and strengthen you on a cold winter night…during this busiest of seasons…


If you don’t have time to long simmer, just use canned organic beans instead. The stew will be a wee bit less rich, but will still provide stamina to burn!


Spicy Black Bean Stew
2 teaspoons Chef Salvatore’s extra virgin olive oil
2 cloves fresh garlic, finely minced
2 teaspoons finely minced ginger
½ red onion, chunk cut
Sea salt
1 teaspoon curry powder
½ teaspoon ground cinnamon
½ teaspoon cumin
Generous pinch cardamom
Generous pinch cayenne pepper
1 ½ cups ½-inch cubes butternut squash
1 ½ cups ½-inch cubes sweet potatoes
1 cup diced tomatoes
1 cup black turtle beans, rinsed very well
1 bay leaf
3 cups spring or filtered water
2 cups fresh or frozen petit peas


Place oil, garlic, ginger and onion in a heavy sauce pan over medium heat. When the onions begin to sizzle, add a pinch of salt, curry, cinnamon, cumin, cardamom and cayenne and sauté about 3 minutes. Stir in squash, a pinch of salt and sauté for 1 minute. Stir in sweet potatoes, a pinch of salt and sauté for 1 minute. Add tomatoes, beans, bay leaf and water. Bring to a boil, cover and reduce heat to low. Cook until beans are soft and the water has been absorbed, creating a thick stew, about 1 hour. Season with 1 teaspoon sea salt and stir in peas. Cook for 2 minutes to cook peas through. Makes 5-6 servings.  Read more

Whole grains are the backbone of our health. During the busy holiday season, we must take extra care to get the nutrients and foods we need to stay well and healthy…so no one passes on their gift of the flu or a cold along with their holiday cheer.


Quinoa is not only a protein powerhouse, but it cooks quickly so there’s no excuse not to eat well.


Quinoa Tabouleh
1 cup quinoa, rinsed very well*
2 cups spring or filtered water
Sea salt
Cracked black pepper
2 tablespoons fresh lemon juice
2 teaspoons Chef Salvatore’s extra virgin olive oil
½ teaspoon Suzanne’s Specialties brown rice syrup
6-7 sprigs flatleaf parsley, coarsely chopped (about 1/3 cup)
2 cloves fresh garlic, very finely minced
½ roasted red pepper, small dice
¼ red onion, small dice
2-3 plum tomatoes, seeded, small dice
½ cup small dice cucumber
1 ripe avocado


Rinse quinoa very well. Transfer to a sauce pan with water and bring to a boil over medium heat. Add a pinch of salt, cover and reduce heat to low. Cook until quinoa has absorbed all the water and has opened (a small ‘tail’ forms on each grain, like a tadpole), about 25 minutes. Transfer quinoa to a mixing bowl, fluff with a fork and allow to come to room temperature. 


While the quinoa cools, whisk together ½ teaspoon sea salt, 1/8 teaspoon black pepper, lemon juice, oil and rice syrup. Set aside. Prepare the veggies.


When the quinoa is cooled, fold in oil mixture and all the vegetables, tossing very gently to incorporate, but not break the avocado into mush. Serve within 2 hours of making this dish or it will get soggy. Makes 4-5 servings.


Note that you can make this dish ahead; just do not add the oil mixture until close to serving time.


*It is important to wash quinoa very well, as it is coated with an oil, saponin, which can make it taste bitter.  Read more

There’s carrot soup and then there’s this carrot soup, with sweetly braised carrots raising the bar on flavor.


I love this soup any night of the week, but it can be a crowning achievement during the holidays when you want to impress guests. No one needs to know how easy it was to make!


Braised Carrot Soup
2 teaspoons Chef Salvatore’s extra virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon sea salt
6-8 carrots, small chunk cut


2 teaspoons Chef Salvatore’s extra virgin olive oil
½ yellow onion, diced
1 teaspoon sea salt
2 Russet potatoes, peeled, diced
Scant pinch ground nutmeg
4 cups spring or filtered water 


2 sprigs fresh mint, leaves removed, finely shredded


Place oil, vinegar and salt in a large, flat bottomed skillet over medium heat. Arrange carrots in oil mixture, avoiding overlap as much as possible. Cover and listen closely for a strong sizzle. When you hear the sizzle, reduce heat to low and cook until carrots are tender and the liquid has become a thick syrup, about 15-20 minutes (depending on the size of the carrot pieces).  


In a large sauce pan, place remaining oil and onion over medium heat. When the onions sizzle, sauté with a pinch of salt for 1-2 minutes. Add potatoes, nutmeg, braised carrots and water. Bring to a boil, cover and reduce heat to low. Cook until potatoes are tender, about 20 minutes. Season to taste with salt (about 1 teaspoon) and simmer 5 minutes more.


Transfer soup by ladles to a food processor and puree until smooth. Return to pot and warm through. Serve garnished with fresh mint. Makes 4-6 servings.   Read more

These are…hands down…the best chocolate chip cookie I have ever made…I love it so much, there’s even a step-by-step, how-to video on my website for it.


I dare you to eat just one!


Chocolate Chunk Cookies
1 stick Earth Balance or 8 tablespoons, softened
½ cup Suzanne’s Specialties Maple Rice Nectar (brown rice syrup)
1 teaspoon pure vanilla extract
1 ¼ cups whole wheat pastry flour
¼ cup semolina flour
Pinch sea salt
Generous pinch ground cinnamon
½ teaspoon baking soda
1 bar dark chocolate, coarsely chopped
½ cup coarsely chopped pecans or other nuts


Preheat oven to 350 degrees and line 2 baking sheets with parchment.


Place Earth Balance, rice syrup and vanilla in a mixing bowl and whip until creamy. Add flours, salt, cinnamon and baking soda. Mix by hand to create a soft dough. Fold in chocolate and nuts.


Using a spoon, place cookies on baking sheet leaving space between then for spreading. You will get about 12 to a tray. Press lightly on the cookie with your fingers to flatten them slightly. 


Bake for 17-18 minutes. Transfer to a wire rack to cool completely. Makes 30-36 cookies  Read more

Leafy greens are one of the most important foods you can eat. Just when you think you’ve had enough, eat more…and more…and more…


And this lovely salad could make it easier or more delicious. 


Collard Green Salad with Grapefruit Vinaigrette
2-3 collard leaves, stems trimmed, left whole
2 cups baby arugula
2-3 Belgian endive, shredded
1 ripe grapefruit, sectioned


Vinaigrette
1/3 cup Chef Salvatore’s extra virgin olive oil
Juice of 1 grapefruit
1 tablespoon Suzanne’s Specialties brown rice syrup
Sea salt
Cracked black pepper


Bring a pot of water to a boil with a generous pinch of salt. Cook the collard greens until just wilted, about 2 minutes. Remove and slice into ribbons. Cool completely before continuing. 


While the greens cool, prepare the balance of ingredients and place in a mixing bowl. 


Make the dressing by whisking together oil, juice, syrup with salt and pepper to taste. 


Assemble the salad by combining cooked greens with the rest of the salad. Gently stir in dressing to coat. Serve at room temperature or chilled. Makes 4-5 servings  Read more

This main course is so comforting during cold weather. Packed with protein and antioxidants…and flavor…this will become your go-to main course on a cold winter night.


Tempeh and Root Veggie Stew
1 pound tempeh, cut into 1-inch cubes
Olivado avocado oil
3 red onions, quartered
4 carrots, chunk cut
2 parsnips, chunk cut
1 large can diced tomatoes
2 bay leaves
Spring or filtered water
4 medium Yukon gold potatoes, cubed
1 cup frozen peas


Cube tempeh. Heat a generous amount of oil in a flat skillet and pan fry tempeh, turning once to ensure even browning. Add onions, carrots, parsnips, tomatoes and bay leaves.  Season lightly with salt and pepper and add water to accumulate about ½-inch. Bring to a boil, cover, reduce heat to low and cook for 20 minutes. Add potatoes, adjust seasonings to your taste and cook until potatoes are tender, about 20 minutes more. Add more water, if needed to keep a stew-like consistency. Remove bay leaves, stir in peas and cook 5 minutes more. Stir gently to combine and serve hot. Makes 4-5 servings.   Read more