Wholesome Heart

Gingered Coconut Mash


Here is my new go-to recipe!   We make a big batch on Monday- and use it for the rest of the week as a side dish.   Great source of starch, Vitamin A, and medium chain fatty acids.  Lots of healing power for those with leaky gut.  Ingredients: -3 lbs sweet potato, peeled and diced (about 4-5 large sweet potatoes) -1 can full fat coconut milk -1 T. minced ginger -1 t. … [Read more...]

Holy Mole!


(Gluten free, dairy free).  One of my favorite Chicago restaurants is Fronterra Grill. Rick Bayless is a genius when it comes to Mexican cuisine. His mole recipe has over 30 ingredients and takes days to make! His food is so delicious and in such high demand, he started his own food line. His delectable salsas, sauces, and tortilla chips are available in many grocery stores … [Read more...]

Girl in the Kitchen-Pear Pistachio Parsnip Soup


Stephanie Izard, Top Chef winner and chef/owner of Girl and the Goat was featured in last week's issue of Daily Candy.    The article featured one of her new recipes, Pear Pistachio Parsnip Soup (say that fast 10 times).  I made this soup last week, and it was a huge hit in our house (for those who are sensitive to milk, I replaced it with coconut milk and it was … [Read more...]

It’s not always about the food…


It’s not always about the food! I had just taken a big bite of my meal when my 3 year old niece asked me a question.  I put my finger in front of my mouth to signal that I needed a moment to chew my food.   She gave me a confused look and immediately asked why I was telling her to be quiet.  Once I finished my food, I explained I couldn’t answer her question until I was done … [Read more...]

Almond Pesto


Homemade pesto is a staple in our house.   Although I love traditional pesto (made with pine nuts), almonds are much more affordable ($6/lb vs. $15/lb) and they pack a nutritional punch.  Almonds are about 160 calories per serving (1/4 cup), provide a great source of vitamin E, and are a good source of calcium and iron. Here are a few ways to enjoy pesto: -Spread it on a … [Read more...]

What’s your number? (Pesto Coleslaw)


How many servings of fruits and vegetables should you consume each day? The number depends on: Gender Age Activity level To figure out how many servings you (and your family need) check out: http://www.fruitsandveggiesmatter.gov/downloads/General_Audience_Brochure.pdf I need 2 cups of fruit and 2 ½ cups of vegetables each day. Here is a breakdown of how I … [Read more...]

Buying in season (Berry Smoothie)


While grocery shopping this week, I was excited to see more fresh produce (strawberries, blackberries, and grapes in particular).   I picked up some organic grapes and was anxious to have them for lunch.  However, I was disappointed after my first bite; they were pretty sour.  Which was a great reminder about the importance buying in season.   These grapes traveled all the way … [Read more...]

Is your plate half full? (Home-made lemonade)


The new dietary guidelines recommend that fruit and vegetables make up half of your plate.  So if fruit and veggies look more like a garnish, it is time for a plate makeover!  Sounds simple, right?   Just fill half of your plate with veggies?  Unfortunately, many Americans (over 80%) do not get the recommended number of servings of fruit or vegetables.   I used to be part of … [Read more...]

Roasted Asparagus


You know it is spring time when asparagus is available at the grocery store! Asparagus is one of my favorite vegetables. One cup provides an excellent source of fiber (3 grams), vitamin K, folate, and iron. Here is one simple way to enjoy this delicious green: 1 lb asparagus 1 T. extra virgin olive oil 1/2 t. kosher salt juice from 1/2 lemon Preheat oven to … [Read more...]

Apple Barley Salad

Apple Barley Salad

If you're tired of brown rice or whole wheat pasta, give barley a try.  Barley has a nice  nutty flavor and provides an excellent source of fiber.    One of my favorite barley dishes is apple barley salad.   You can serve it as a side dish (goes well with grilled chicken), or it makes a great salad topper (place one cup over 2 cups of baby spinach). This is what you … [Read more...]