Kale and Basil Pesto

kale and basil pesto

Kale and Basil Pesto
This flavorful pesto is made with fresh kale, basil, pine nuts, walnuts and extra-virgin olive oil.
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Ingredients
  1. 2 cups kale (approx. 1/2 bunch)
  2. 1 cup fresh basil (approx. 1 bunch)
  3. 1/4 cup pine nuts*
  4. 1/4 cup walnuts*
  5. 1 clove garlic
  6. 1/4 cup extra virgin olive oil (or to taste)
  7. 1 to 2 tbsp nutritional yeast (optional)
  8. sea salt, to taste
  9. freshly ground black pepper, to taste
Instructions
  1. To make the pesto, first clean, dry and remove the stems from the kale and basil.
  2. In a food processor, purée the kale, then remove and set aside. Next, purée the garlic. Add the pine nuts and walnuts and pulse a few times.
  3. *Note: You can use any nut or combination of nuts you like—almonds, pine nuts, walnuts all work well. For a nut-free version, either omit the nuts or use sunflower seeds instead.
  4. Next, add the puréed kale as well as the basil and pulse a few more times. Once you reach the desired consistency, start to drizzle in a bit of olive oil. Ultimately, you can add as much or as little olive oil as you like.
  5. Taste for seasoning, adding nutritional yeast, salt and pepper to taste. Note that the nutritional yeast is optional, but it does add a nice cheesy flavor to the pesto.
  6. The pesto will keep for a couple of days in the refrigerator, but it will be at its best and brightest if used immediately. Alternatively, it can be frozen for later use.
Notes
  1. If you would like to make this with "NO OIL" simply change 1/4th olive oil to 1/2 cup broth
http://healthcoachdarryl.com/

Steamed Potatoes w/ Roasted Red Pepper & Chilies

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Steamed Potatoes w/ Roasted Red Pepper & Chilies
Steamed baby potatoes are garnished with roasted red pepper and red chilies.
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Ingredients
  1. 1 1/2 lb baby potatoes
  2. pinch of sea salt
  3. 1/2 cup roasted red peppers
  4. 1/2 tsp red chili flakes (or to taste)
  5. sea salt, to taste
  6. freshly ground black pepper, to taste
  7. extra-virgin olive oil (for finishing
Instructions
  1. Set up a steamer. Fill with one inch of water and place over medium-high heat. Refer to the lessons on Steaming for more information, if necessary.
  2. For even cooking, make sure to buy potatoes that are all relatively the same size. Wash the potatoes and place into the steaming basket. Sprinkle with a pinch of sea salt. Once the water is simmering, place the basket over the pot and cover with a lid. Steam until tender and cooked through, about 20 minutes or so.
  3. While the potatoes are steaming, finely dice the roasted red peppers. To make your own roasted red peppers, follow Steps 1 and 2 from this recipe on Roasted Red Peppers.
  4. Once the potatoes are cooked through, remove them from the steaming basket and place into a large bowl. Add the roasted red pepper, chili flakes and drizzle with olive oil. Season with salt and pepper to taste and toss to coat. Transfer to a serving bowl and serve.
http://healthcoachdarryl.com/

2016 Fruit and Veggie Pesticide Residue

EWG analyzed pesticide tests of 48 popular produce items. Domestic and imported versions of two items – blueberries and snap peas – showed sharply different results, so we have ranked those domestic and imported items separately. As a result, the full list of foods ranked by the Shopper’s Guide displays 50 entries.

 

EWG analyzed pesticide residue testing data from the U.S. Department of Agriculture and Food and Drug Administration to come up with rankings for these popular fresh produce items. All 48 foods are listed below from worst to best(lower numbers = more pesticides).

1EWG's Dirty Dozen Plus and Clean Fifteen Lists

Strawberries

 

2EWG's Dirty Dozen Plus and Clean Fifteen Lists

Apples

 

3EWG's Dirty Dozen Plus and Clean Fifteen Lists

Nectarines

 

4EWG's Dirty Dozen Plus and Clean Fifteen Lists

Peaches

 

5EWG's Dirty Dozen Plus and Clean Fifteen Lists

Celery

 

6EWG's Dirty Dozen Plus and Clean Fifteen Lists

Grapes

 

7EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cherries

 

8EWG's Dirty Dozen Plus and Clean Fifteen Lists

Spinach

 

9EWG's Dirty Dozen Plus and Clean Fifteen Lists

Tomatoes

 

10EWG's Dirty Dozen Plus and Clean Fifteen Lists

Sweet bell peppers

 

11EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cherry tomatoes

 

12EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cucumbers

 

13EWG's Dirty Dozen Plus and Clean Fifteen Lists

Snap peas – imported

 

14EWG's Dirty Dozen Plus and Clean Fifteen Lists

Blueberries – domestic

 

15EWG's Dirty Dozen Plus and Clean Fifteen Lists

Potatoes

 

16EWG's Dirty Dozen Plus and Clean Fifteen Lists

Hot peppers +

 

17EWG's Dirty Dozen Plus and Clean Fifteen Lists

Lettuce

 

18EWG's Dirty Dozen Plus and Clean Fifteen Lists

Kale / collard greens +

 

19EWG's Dirty Dozen Plus and Clean Fifteen Lists

Blueberries – imported

 

20EWG's Dirty Dozen Plus and Clean Fifteen Lists

Green beans

 

21EWG's Dirty Dozen Plus and Clean Fifteen Lists

Plums

 

22EWG's Dirty Dozen Plus and Clean Fifteen Lists

Pears

 

23EWG's Dirty Dozen Plus and Clean Fifteen Lists

Raspberries

 

24EWG's Dirty Dozen Plus and Clean Fifteen Lists

Carrots

 

25EWG's Dirty Dozen Plus and Clean Fifteen Lists

Winter squash

 

26EWG's Dirty Dozen Plus and Clean Fifteen Lists

Tangerines

 

27EWG's Dirty Dozen Plus and Clean Fifteen Lists

Summer squash*

 

28EWG's Dirty Dozen Plus and Clean Fifteen Lists

Snap peas – domestic

 

29EWG's Dirty Dozen Plus and Clean Fifteen Lists

Green onions

 

30EWG's Dirty Dozen Plus and Clean Fifteen Lists

Bananas

 

31EWG's Dirty Dozen Plus and Clean Fifteen Lists

Oranges

 

32EWG's Dirty Dozen Plus and Clean Fifteen Lists

Watermelon

 

33EWG's Dirty Dozen Plus and Clean Fifteen Lists

Broccoli

 

34EWG's Dirty Dozen Plus and Clean Fifteen Lists

Sweet potatoes

 

35EWG's Dirty Dozen Plus and Clean Fifteen Lists

Mushrooms

 

36EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cauliflower

 

37EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cantaloupe

 

38EWG's Dirty Dozen Plus and Clean Fifteen Lists

Grapefruit

 

39EWG's Dirty Dozen Plus and Clean Fifteen Lists

Honeydew melon

 

40EWG's Dirty Dozen Plus and Clean Fifteen Lists

Eggplant

 

41EWG's Dirty Dozen Plus and Clean Fifteen Lists

Kiwi

 

42EWG's Dirty Dozen Plus and Clean Fifteen Lists

Papayas*

 

43EWG's Dirty Dozen Plus and Clean Fifteen Lists

Mangos

 

44EWG's Dirty Dozen Plus and Clean Fifteen Lists

Asparagus

 

45EWG's Dirty Dozen Plus and Clean Fifteen Lists

Onions

 

46EWG's Dirty Dozen Plus and Clean Fifteen Lists

Sweet peas frozen

 

47EWG's Dirty Dozen Plus and Clean Fifteen Lists

Cabbage

 

48EWG's Dirty Dozen Plus and Clean Fifteen Lists

Pineapples

 

49EWG's Dirty Dozen Plus and Clean Fifteen Lists

Sweet Corn*

 

50EWG's Dirty Dozen Plus and Clean Fifteen Lists

Avocados

 

 

 

Coconut Braised Chickpeas w/ Spinach & Sun-Dried Tomatoes

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Coconut Braised Chickpeas w/ Spinach & Sun-Dried Tomatoes
Chickpeas, fresh spinach and sun­dried tomatoes are slowly simmered with garlic, ginger, lemon and coconut milk. The result is one highly­ flavorful and satisfying dish.
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Ingredients
  1. 1 yellow onion
  2. 4 cloves garlic
  3. 1 tbsp fresh ginger
  4. 1 whole lemon
  5. 1/2 cup sun­dried tomatoes*
  6. 2 cups cooked chickpeas (1 ­ 15 oz
  7. can)
  8. 1/2 tsp chili flakes (or to taste)
  9. 1 tbsp coconut oil**
  10. 1/2 lb fresh spinach
  11. 1 ­ 14 oz can coconut milk
  12. 1 tsp ground ginger
  13. sea salt, to taste
  14. freshly ground black pepper, to taste
  15. 1/2 bunch cilantro (to garnish)
Instructions
  1. To prepare your mise en place, first dice the onion and mince the garlic and ginger. Next, zest the lemon. Juice the lemon and reserve for later. Measure out the sun-dried tomatoes and julienne. *Note: If using sun-dried tomatoes packed in oil, make sure to drain them first.
  2. Lastly, drain (if using canned) and measure out the chickpeas. Rinse. Gather the chili flakes and coconut oil. **Note: If desired, omit the oil and dry-sauté the onions with a bit of vegetable stock or water.
  3. To cook the dish, heat a large Dutch oven or deep sauté pan over medium heat and then add the oil, followed by the onions and a good pinch of salt. Let the onions sweat for about 10 minutes or until translucent (in this case, a bit of color is fine). Once soft, add the garlic and ginger and let cook for another minute or so. Add the sun-dried tomatoes, lemon zest and chili flakes. Let cook for another minute or so.
  4. Next, add the chickpeas and stir to coat in the tomato mixture. At this point, turn up the heat slightly and sort of fry the chickpeas a bit. Keep an eye on them though so they don't scorch. You just want them to have a little color. This should only take a few minutes.
  5. Once the chickpeas are heated through, turn the heat down slightly and start to add the spinach, a handful at a time.
  6. *Note: If using baby spinach you can add it as is. If you are using regular spinach, you will need to chop or tear it up a bit.
  7. Once the first bunch of spinach has started to wilt, add in the next handful. Continue until all of the spinach has been added.
  8. To finish the dish, add the coconut milk and bring to a simmer. Stir to combine and then add the ground ginger and a bit of the reserved lemon juice. Taste for seasoning. Add more lemon juice, salt and/or pepper as needed.
  9. Once everything has heated through, serve immediately. The spinach will start to lose its color and it won't look as nice. Serve it with brown rice or any grain of your choice. Garnish each plate with a healthy serving of fresh cilantro and enjoy!
Notes
  1. You can add additional spices to this dish. For instance, if you are in the mood for curry flavors, try adding 1 to 2 teaspoons of curry powder or a nice masala mix. When adding spices, add them after the ginger and garlic.
  2. For added texture, you could also add ingredients such as water chestnuts or nuts at the end. Feel free to experiment to see what delicious combinations you come up with.
http://healthcoachdarryl.com/

Establishing A New Relationship With Yourself (Wholistic Truth Ep 4)

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This week Darryl challenges everyone to form a new relationship with themselves by being kind to their body, mind and soul!

Click Here to download episode or get embed code!

Mentioned on today’s show

Moon Mama Magik Body Products 

https://www.facebook.com/MoonMamaMagik/?fref=ts

Whole Foods Hair Products

http://media.wholefoodsmarket.com/news/whole-foods-market-launches-line-of-hair-care-products

Walmart to use cage free eggs by 2025

http://wiat.com/2016/04/10/walmart-to-use-cage-free-only-egg-supply-by-2025/

 

Lentil Coconut Soup

lentil coconut soup

Lentil Coconut Soup
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Ingredients
  1. 1 white onion, diced
  2. 1/2 red serrano pepper, or to taste, minced
  3. 1 - 2 inch" piece ginger (2 tbsp minced)
  4. 4 tsp whole cumin seeds*
  5. 1 tbsp coriander seed*
  6. 1 1/2 cups red lentils
  7. 4 cups vegetable stock (or water)
  8. 1 (14 oz) can coconut milk
  9. 1 1/2 tsp sea salt
  10. 1 1/2 tsp freshly ground black pepper
  11. 2 fresh lemons (2 tbsp zest + 5 tbsp lemon juice)
  12. 1/2 bunch fresh cilantro
  13. 1 ripe avocado
  14. dried chile flakes, garnish
Instructions
  1. To cook the soup, heat a large heavy-bottomed pot over medium heat. Toast the coriander and cumin for approximately 1-2 minutes, or until they just start to smoke and release their aroma.
  2. Next, dry-sauté the onions and serrano pepper with a bit of vegetable stock or water. Cook for approximately 5 to 7 minutes or until the onions are soft, translucent and starting to brown.
  3. Next, add the ginger, lentils, stock, coconut milk, salt and pepper. Bring to a simmer, turn the heat to low, cover and let cook for 40 minutes or until the lentils are totally soft and broken down. Stir occasionally to ensure the lentils are not sticking to the bottom of the pot. If needed, add more water or stock until you reach your desired consistency.
  4. Meanwhile, zest and juice the lemons. Chop the cilantro and set aside.
  5. To finish the soup, add the lemon juice, lemon zest and cilantro. Serve into warmed bowls and top with diced avocado and more cilantro and/or chili flakes, if desired.
Notes
  1. If you do not like whole spices, you can use ground cumin and/or coriander, but keep in mind that you will end up with slightly different results.
http://healthcoachdarryl.com/

Vegan Ranch Dressing

vegan ranch
 
Vegan Ranch Dressing
Delicious dairy free Ranch Dressing
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Ingredients
  1. 1/2 cup vegan mayonnaise
  2. 1 1/2 tbsp rice wine vinegar
  3. 1 1/2 tbsp nutritional yeast
  4. 1 tbsp shallot, minced
  5. 1/2 tbsp agave or other sweetener of choice
  6. 1/4 cup soy or almond milk, unsweetened
  7. 1 1/2 tbsp fresh dill, minced
  8. 1 tbsp fresh chives, minced
  9. juice of 1/2 lemon
Instructions
  1. In small mixing bowl, whisk together well all ingredients. Add additional soy or almond milk, as needed, until you reach the desired consistency.
Notes
  1. This is a wonderful creamy dressing to add to salads, serve as a dip for crudités, or as a cooling creamy dressing for Cauliflower Wings
http://healthcoachdarryl.com/
 

Wholistic Truth Episode 3, Health Coaching 101

healthcoach101

 

Many of you have asked me to go into more detail on what Health Coaching is and about my experience as a student of the Institute for Integrative Nutrition.  This episode of The Wholistic Truth explains what a health coach is, what the course is like and how you can become a certified health coach yourself.

CLICK HERE in order to get a free sample class from IIN Now

Click Here to download show or get embed code

  From The News Segment

 

Shifting to Plant Based Eating good for nature

Obesity Linked to Memory Loss

Hillary Clinton on GMO’s

Hillary Wants Industry To Volunteer To Label GMO’s

General Mills to Label All GMO’s 

Vegan French Toast

Vegan-French-Toast-So-simple-so-fast-SO-good

Simple Vegan French Toast
Serves 2
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Prep Time
20 min
Cook Time
20 min
Total Time
26 min
Prep Time
20 min
Cook Time
20 min
Total Time
26 min
Ingredients
  1. 1 heaping Tbsp chia seeds (whole or ground into a fine meal so they're undetectable)
  2. 1/2 Tbsp agave nectar or maple syrup (or sub honey if not vegan)
  3. 1 cup unsweetened almond milk (or any non-dairy milk)
  4. 1/2 tsp ground cinnamon
  5. 1/2 tsp vanilla extract
  6. 4-5 slices bread (I went with a sturdy rustic wheat bread, but also tried it with whole wheat sandwich bread and it worked well both ways)
Instructions
  1. Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.
  2. Preheat griddle to medium heat (~350 degrees F) and grease with 1 Tbsp vegan butter or coconut oil.
  3. Dip each slice of bread in the batter for about 20 seconds on each side. If your bread is dry, leave it in a little longer. If you're using sandwich bread, it should only need 25-30 seconds total to soak.
  4. Place on griddle and cook until golden brown on the underside. Carefully flip and cook until the other side is golden brown as well - 3-4 minutes.
  5. Top with desired toppings: I went with coconut whipped cream, strawberries and maple syrup.
http://healthcoachdarryl.com/
Vegan-French-Toast

Episode 2 Forming A New Relationship With Your Doctor

Wholistic Truth 2

 

Click Here To Download Audio or get Embed Code 

In the second episode of “The Wholistic Truth Radio Show” Darryl urges all of us to form a new doctor patient relationship  One that is based on equality and mutual respect which will be the first step to a partnership over  your own body and health.

From the news segment

“Meat Without Murder

Effort to block GMO Labeling Stalls

 

Darryl’s Information

Website:     http://healthcoachdarryl.com/

Twitter:       https://twitter.com/hcdarryl

Facebook:   https://www.facebook.com/HealthCoachDarryl

Instagram    https://www.instagram.com/healthcoachdarryl/

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