The Nutritionist’s Kitchen Recipes!
The Nutritionist’s Kitchen is both an approachable, science based guide to support optimal health and wellness through everyday meals and a cookbook filled with mouthwatering recipes. Throughout the book are simple charts like How to Understand Intuitive and Seasonal Changes in Nature and Identify Our Own Personal Climate (page 61-62) to sidebars such as The Difference between Pickled and Fermented Foods (page 47) and The Best Way to Consume Flaxseeds (page 79). With more than 60 seasonal, restorative recipes like Buckwheat Breakfast Porridge with Cranberry Chia Compote (Winter) and Sweet Cornmeal Pancakes with Vanilla Roasted Peaches (Summer) to Spicy Sriracha Mung Bean Bowl with Pickled Daikon and Carrots (Spring) and Mirin and Miso Glazed Cod (Autumn) to Whole Wheat Apple Galettes with Salted Honey and Dark Chocolate Banana Bread with Toasted Almonds (Autumn and Winter).
Also included are recipes for all seasons (Ghee, Golden Turmeric Paste, Plain Whole Milk Yogurt …) and primers on nutrient dense foods and how to shop for and prepare ingredients like beans and sea vegetables.
The Nutritionist’s Kitchen is for everyone who aspires to live a healthy, balanced life without depriving themselves of the joy that comes with eating sweet, savory, salty, crunchy, creamy flavorful food.
Cultured Key Lime Cashew Yogurt
You’ll feel like a magician after making this probiotic-rich vegan yogurt!
For something so easy, the outcome is complex and incredibly healthy, especially for your gut. Probiotics have been shown to support a healthy digestive tract while also boosting the immune system, lowering blood pressure, helping to manage anxiety, and so much more! If you can’t find key limes at your local grocery store or farmer’s market, you can easily substitute conventional (Persian) limes.
MAKES FOUR 8-OUNCE JARS
2 cups raw cashews, soaked for at least 1 hour or overnight
1½ cups unsweetened plain cashew milk or other plantbased milk
5 tablespoons maple syrup
2 tablespoons key lime or Persian lime zest (about 16 key limes or 3 Persian limes)
½ cup fresh key lime or Persian lime juice (about 16 key limes or 3 Persian limes)
3 tablespoons packed kale or spinach (fresh or frozen)
Probiotic capsules or powder
Drain and rinse the cashews. Place the cashews, milk, and maple syrup in a blender; blend on high until very smooth with no lumps, about 1 to 2 minutes if you’re using a high-powered blender. If you want plain cashew yogurt, you can omit the lime and move on to the next step. Or you can substitute other fresh seasonal juice/flavors, if you prefer, such as orange or passion fruit.
Zest your limes and set the zest aside. Add the lime juice and kale or spinach (for a subtle green color) to your blender; blend on high until puréed and smooth. Pour into a large mixing bowl and add the lime zest, stirring with a rubber spatula until incorporated.
Finally, add the probiotics to the cashew blend and whisk in thoroughly. Divide the cashew yogurt evenly between four 8-ounce glass jars. Place small squares of cheesecloth or paper towel over the jars; screw on the metal jar rings or use rubber bands to secure the cheesecloth. Do not use the full lid at this point; you want some air flow into the jar.
Once all the jars are assembled, arrange them on a baking sheet and place
in the oven, with the heat off and the oven light on, near the oven light for residual low heat. Let the yogurt incubate in the oven for at least 8 hours or overnight. The longer you leave it, the tangier and thicker it becomes.
Remove the jars and the cheesecloth or paper towel, and seal the jars completely with airtight lids. Refrigerate for at least 1 hour or more until chilled and ready to serve. Yogurt will keep in the refrigerator for about 7 days. Stir each yogurt before serving—natural separation may occur after one to two days.
NOTE: There are many types of probiotics, including different bacterial strains, doses or amounts of colony forming units (CFUs), and forms. Here, you’ll want to use a total of 20 to 30 billion CFUs of a lactobacillus blend in either capsule or powder form (read the label). If you use less than this, you won’t get that tangy yogurt flavor, and the texture will be slightly looser or thinner. More, and your yogurt will become really sour and may be unappealing.
Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing
Broccoli is one of the most nutrient-dense vegetables out there. It’s loaded with vitamin C, folate, vitamin K, and many other valuable nutrients. It’s part of the cruciferous vegetable family that promotes natural detoxification and has been shown to decrease cancer risk and increase heart health.
½ cup dried cranberries (I prefer apple juice–sweetened)
¾ cup apple cider vinegar
6 cups broccoli florets (about 2 broccoli heads)
6 cups broccoli stalks, finely chopped or shredded (from 2 broccoli heads)
½ cup sliced almonds, toasted
¼ cup finely chopped red onion
1 cup plain whole-milk yogurt
1 tablespoon maple syrup
3 tablespoons finely chopped fresh tarragon (plus more for garnish)
1 tablespoon finely chopped fresh parsley (plus more for garnish)
⅓ cup blue cheese crumbles
1 teaspoon sea salt
¼ teaspoon ground black pepper
Start by quick-pickling the cranberries. Soak them in apple cider vinegar in a small bowl for at least 20 minutes, until they are plump and saturated (the longer the soak time, the better!).
Drain and add to a large mixing bowl. You can forgo quick-pickling the cranberries if you’d like and just add dried cranberries directly to the bowl. Next, add the broccoli florets and stalks, almonds, and red onion. Mix together until combined.
In a medium bowl, mix together all dressing ingredients.
Pour the dressing over the broccoli salad and mix together until the salad is evenly coated. Refrigerate for 20 to 30 minutes or until cool. Give the salad a quick stir and garnish with additional tarragon and parsley before serving.