Journey for Wellness -
Center for Natural Family Health

Recipes

Thank you for your interest in living a better life with nutrition!  We look forward to providing you great recipes and assistance. 

If you are wanting personal help with your nutritional and weight goals, please contact Dr. Christine Gallagher at 970-812-6356 and schedule an appointment.  She is happy to work with you to help you achieve your goals - and using only real foods and no fad dieting. 

Using vegetarian recipes can be a wonderful way to incorporate delicious and nutrition ingredients.  You can always add chicken or other meat to the recipe if you are not a vegetarian.  One of Dr. Gallagher's favorite cook books is called "Yoga Kitchen" by Faith Stone.  It is full of delicious Ayurvedic recipes.

Thanks for visiting this site and we look forward to hearing from you!

 

Spinach Artichoke Dip - from Delicious Living Magazine

Try this fantastic cold dip for a wonderful snack or appetizer.  It makes approximately 3 1/2 cups.

  • 3 cloves garlic, minced
  • 1   15 oz. can of cannelini beans (no salt added), rinsed and drained
  • 1/4 c. chopped green onions
  • 1 can chopped artichoke hearts
  • 1   10 oz. package of frozen chopped spinach, thawed and squeezed dry  (you can use less if you prefer)
  • 1 c. low-fat plain yogurt (Greek adds even more protein!)
  • 4 T. fresh lemon juice
  • 1 tsp. ground cumin
  • 1/2 tsp. crushed red pepper flakes

Put everything into a food processor or blender until mixed well.  Season with salt and pepper to taste.  Add more cumin and red pepper if you want a spicier flavor.  You can make this several days ahead of time if you want.  Refrigerate.  It is wonderful on Triscuit crackers, with warm pita bread, served on endive leaves, or used as a dip for fresh vegetables.  Enjoy!

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Vegetarian Paella - from "A Taste of the Mediterranean - Vegetarian Style" by Mary Salloum

  • 1/4 c.  olive oil
  • 2 1/2 c.  sliced mushrooms
  • 1/4 c. chopped green onions
  • 1/4 c. chopped red peppers
  • 3 garlic cloves, chopped
  • 1/2 tsp. thyme
  • 1 tsp. salt
  • 2 c. short-grain rice (or basmati)
  • 4 c. vegetable broth (or chicken broth if you don't want it to be vegetarian)
  • 1 bay leaf
  • 1/2 tsp. saffron or turmeric
  • 1/4 tsp. pepper
  • 1 1/2 c. fresh or frozen green peas
  • 1 can artichoke hearts
  • lemon wedges

Heat oil in a large heavy pan.  Add mushrooms, onions, peppers, garlic, thyme and salt.  Cover and simmer for 5 minutes, stirring occasionally.

Add rice and next 4 ingredients, cover, bring to a boil.  Reduce heat to low, cook for 25 minutes, or until rice is tender.  Add peas and artichokes, stir slightly and cover.  Cook for 5 more minutes.

Serve on a large platter.  Garnish with lemon wedges. 


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Artichokes With Creamy Garlic Lemon-Pepper Dill Sauce - Low Calorie, High Fiber, Vegan and Gluten Free

 

 

Dip steamed artichokes in this delicious, creamy dill sauce.
Serve as an appetizer or in place of the salad course.

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Artichokes with Garlic Lemon-Pepper Dill Sauce
Vegan, Gluten Free
[makes 4 servings]

This recipe is from Dr. Joanne Williams - PhD in Holistic Nutrition - and her blog "Foods for Long Life"

4 medium artichokes
14 oz package silken or soft organic tofu
2 teaspoons chopped garlic, (2 small cloves)
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed lemon juice
2 tablespoons chopped, fresh, dill weed
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt


Prepare the artichokes. Pull off any small leaves near the base of the artichoke. 
With a sharp knife, cut off the tops (about an inch or so). 
With a pair of scissors, cut off the thorny tips of the leaves. 


If the artichokes are really big, (they seem to be growing them larger and larger lately) you can cut them in half, vertically. Most artichokes can be left whole.
Trim the bottom of the stem or remove it, peel it, and cook it with the artichokes.

Clean the artichokes by rinsing them under cold water.
Place artichokes in a large pot with about 2 to 3 inches of water and a steamer basket.  Bring to a boil, cover and cook until the outer leaves are tender and easy to remove. Add more hot water to the pot as needed as the cooking time could be as long as 45 minutes to an hour.  Start testing outer leaves after 30 minutes.
While the artichokes are cooking, prepare the dipping sauce.
Place the remaining ingredients in a blender and process until smooth.

 

Roasted, Pumpkin Pie Spiced Sweet Potatoes On A Bed Of Broccoli - A Healthy And Colorful Dish

Recipe from Dr. Joanne Williams and her Foods for Long Life blog


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"I love the way the house smells when I'm roasting sweet potatoes. Especially when I toss them with pumpkin pie spices! If you are still looking for ideas for Easter dinner, try these colorful roasted potatoes on a bed of broccoli! 

Sweet potatoes are one of the absolute best sources of beta-carotene which the body converts to vitamin A. Although sweet potatoes are themselves fat free, you should eat them with a little fat so that your body can better absorb the beta-carotene. The touch of oil in the broccoli should do the trick!"

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Roasted pumpkin pie spiced sweet potatoes

Vegan, Gluten Free
Requires Large Roasting Pan and Steamer
[makes 4 to 6 servings]

For the potatoes

1 1/2 pounds sweet potatoes, peeled
1 medium onion, large diced
4 teaspoons extra virgin olive oil plus some for greasing pan
1 1/2 teaspoons pumpkin pie spice
1/4 teaspoon salt

For the broccoli

1 head of broccoli, cleaned and cut into florets
1 tablespoon cold pressed hemp oil (or extra virgin olive oil)
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon salt or to taste

Preheat oven to 425 degrees F.

Lightly grease a large roasting pan.

Prepare the potatoes. 

Cut the sweet potatoes into small pieces about 1/2 inch by 1 1/2 inches.
Place them in a large bowl with the diced onion, oil, pumpkin pie spice and salt.
Mix until well coated and spread out in one layer in the prepared roasting pan.

Seasoned potatoes and onions in a roasting pan.

Bake until lightly browned and fork tender, about 30 minutes, turning after about 15 minutes.


While the potatoes are roasting, cook the broccoli. 

Place florets in a steamer and cook for several minutes. If you cook them too long, they will fall apart when you dress them so just  steam briefly but don't leave them so hard that you can't get a fork through them.

In a large bowl, combine the oil and lemon juice. Place the cooked broccoli in the bowl with the dressing. Salt to taste and toss gently until coated.


Place the broccoli around the edges of a serving dish.


Removed cooked sweet potatoes from the oven. Place them in the center of the serving dish.

Serve immediately.



Per serving of sweet potatoes (6 servings): 132 calories, 3 g fat, 0 g saturated fat, 25 mg omega-3 and 310 g omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 25 g carbohydrates, 4 g dietary fiber and 159 mg sodium.


Per serving of broccoli (6 servings): 55 calories, 2.5 g fat, 0 g saturated fat, 355 mg omega-3 and 1,351 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 7 g carbohydrates, 3 g dietary fiber and 130 mg sodium.


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