Green Tea Chai

MAKES 3 QUARTS • PREP TIME: 5 minutes • COOK TIME: 45 minutes

How do I love thee? By keeping thee at all times on my refrigerator shelf. Seriously. My husband, Gregg, lives on iced tea, and he loves this green chai in particular. Green tea is a real brain-boosting food, and here we up the ante by adding ginger, cinnamon, and coriander, all of which have top-notch anti-inflammatory properties. In our house, this is a go-to for staying sharp throughout the day.

3 quarts filtered water
⅓ cup sliced peeled fresh ginger
3 tablespoons coriander seeds
1 1/2 tablespoons cardamom pods
4 cinnamon sticks
5 whole cloves
4 green tea bags

In a saucepan, combine 2 quarts of the water with the ginger, coriander, cardamom, cinnamon, and cloves and bring to a boil over high heat. Lower the heat to medium low, cover, and simmer for 45 minutes.

While the chai spice mixture is simmering, make the green tea. In a large saucepan, bring the remaining 4 cups of water to a boil over high heat, then add the tea bags. Steep for 6 minutes.

Remove the tea bags and discard them and strain the chai mixture through a fine-mesh sieve into the green tea. (Reserve the strained out spices; see the Cook’s Note.)

VARIATION: To make a green tea chai latte, combine 1/2 cup of green chai tea with 1/2 cup of Almond Milk (page 195) or Hazelnut Milk (page 198) and 1 to 3 tablespoons of maple syrup and gently heat for 2 to 3 minutes (don’t boil). Stir in 1 teaspoon of vanilla, then taste. Add more milk or sweetener if you like, and serve hot or cold.

COOK’S NOTE: Keep the spices that are strained out of the tea and use them to make another, smaller batch of tea. The spices will keep in the refrigerator for 4 to 5 days and in the freezer for a month. To
make more tea, combine the spices and 6 cups of water and bring to a boil. Add 2 tablespoons of peeled fresh ginger slices. Simmer for 30 minutes, then strain the tea and discard the spices.

Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Seasonal Stewed Fruit

MAKES: 1 ¼cups • PREP TIME: 10 minutes • COOK TIME: 15 minutes

4 large apricots, pitted and quartered
1 teaspoon freshly squeezed lemon juice
Pinch of sea salt
10 cherries, stemmed and pitted
1 teaspoon maple syrup

A foodie friend of mine was in the hospital for leukemia treatments when his caregiver called me. Our buddy wasn’t having a great day, and it didn’t help that his doctors were saying he couldn’t have his favorite pick-me-up food, fruit. This is a guy who can eat a quart of strawberries at a sitting. In a sense, the docs were right; raw fruit can contain bacteria, a problem for people with low white blood cell counts that can leave them prone to infection. But I had a solution. I told his caregiver, “He can have fruit; you just have to cut it up and heat it thoroughly to kill off the germs.” The docs had no objections, the caregiver came in with a beautiful medley of stewed seasonal fruit, and my friend was thrilled. So if you’re concerned about raw fruits, this is the recipe for you. The heat, along with a little bit of lemon juice and a pinch of sea salt, breaks down the fruit’s fiber, making it soft but not mushy. I used apricots and cherries here, but any fruit in season will do.

Combine the apricots, lemon juice, and salt in a small saucepan over low heat and cook, stirring occasionally, until the fruit begins to soften, about 10 minutes. Stir in the cherries, cover, and cook, stirring often, until all of the fruit has softened, about 5 minutes. Remove from the heat and stir in the maple syrup. Serve hot, at room temperature, or chilled.

VARIATIONS: Make a yogurt parfait. Let the fruit cool to room temperature, then spoon 1⁄4 cup of plain organic yogurt into a glass, spoon in 1⁄4 cup of fruit, repeat with another layer of yogurt and then 

Substitute 2 cups of any seasonal fruit that is available at your local farmers’ market or grocery store. Some of my favorite duets are apples with pears, strawberries with rhubarb, and nectarines or peaches with blueberries. Cook firmer fruits first, and adjust the cooking time as needed.

STORAGE: Store in an airtight container in the refrigerator for 3 to 5 days.

Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009, 2017 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Frittata with Herby Potatoes

MAKES 6 SERVINGS • PREP TIME: 15 minutes •COOK TIME: 25 minutes

Frittatas are like a quiche without a crust. They’re a classic Italian egg combination, amenable to just about any vegetable you can conjure. People sensitive to temperature enjoy frittatas because they can be served lukewarm or at room temperature. Eggs are also a great source of protein. Mix in a little Simon and Garfunkel—parsley, sage, rosemary, and thyme—and a filling frittata becomes an anytime classic.
 
Filling
1 tablespoon extra virgin olive oil
2 tablespoons finely chopped shallot, onion, or fennel
1/2 cup diced small red potatoes
Pinches of sea salt
1 1/2  teaspoons fresh thyme or 1/4 teaspoon dry thyme
1/8 teaspoon freshly ground pepper
Pinch of cayenne
 
Eggs
8 large organic eggs
1/4 cup organic milk, or water
Pinch of sea salt
2 tablespoons fresh herbs or 11/2 teaspoons dried herbs
(a combination of thyme, marjoram, and basil)
1/8 teaspoon freshly grated nutmeg
Pinch of freshly ground pepper
Pinch of cayenne
 
1/4 cup asparagus, tough stems removed, peeled, and cut into bite-size pieces
1/4 cup freshly grated organic Parmesan or Monterey Jack cheese, or 2 ounces organic goat cheese, crumbled (optional)
 
Preheat the oven to 325°F. Lightly oil an 8-inch-glass pie pan or 8-inch square glass baking dish.
 
In a large sauté pan heat the olive oil over medium heat. Add the shallot and cook until just soft. Add the potatoes and a pinch of salt and sauté until brown and crispy. Add the thyme, another pinch of salt, pepper, and cayenne. Stir to thoroughly coat.

Whisk the eggs, milk, a pinch of salt, herb mixture, nutmeg, pepper, and cayenne in a medium bowl with a balloon whisk. You are really whisking now, not just breaking up the eggs, but whisking them well until foamy. No cheating; whisk at least 30 times.
 
Add the potato mixture, asparagus, and cheese to the eggs and stir to combine. Pour into the prepared pan. Bake for 20 to 25 minutes, or until the edges are pulling away from the side and the center is firm to the touch or “jiggle free”. Let cool about 5 minutes. Run a knife around the edge to loosen and cut into wedges. Serve warm or at room temperature.

Reprinted with permission from One Bite at a Time: Nourishing Recipes for Cancer Patients and Their Friends Copyright © 2008 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Golden​ ​Milk​ ​Tea

Serves 4

Ingredients:

4 2" pieces fresh turmeric grated (or 4 teaspoons dried ground turmeric)
2 2" pieces fresh ginger grated
3/4 teaspoon ground cinnamon
1/4 teaspoon ground black pepper
4 cups water
4 teaspoons honey
1/2 cup almond milk (optional)

  1. Combine the turmeric, ginger, cinnamon, and pepper in a small bowl.  Bring the water to boil.  Turn off the heat.  Add 1 heaping teaspoon of the turmeric mixture directly into the water and steep for 5 minutes.
  2. Using a fine mesh strainer*, strain the tea into a heat-safe container and stir in the honey and milk.
  3. Store the remaining spice mixture in a glass container and keep in the refrigerator for up to a week.

*Another option of steeping the tea is to use a loose tea bag.  Fill the loose tea bag with 2 teaspoons of the turmeric mixture and steep in the hot water for 5 minutes.  Then add the honey and milk.

 

© MW Culinary Wellness, LLC 2013-2017

Lemony Lentil and Quinoa Salad

MAKES 6 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 25 minutes

Visual appeal is a vital though often ignored aspect of good digestion, as a mouthwatering response to the food on your plate prompts greater production of saliva, which helps break down food from the moment it hits your tongue. When I’m teaching, I like to use quinoa to underscore the importance of appearances. After an unenthusiastic glance at a bowl of cooked plain quinoa, the response is usually “Doesn’t look like much. Kinda tan.” Then we go to work on it, studding the quinoa with tiny green lentils and a blast of color from cucumbers, tomatoes, parsley, and mint that gets people excited about this dish. It looks like an edible painting by the time we’re done. Now that’s my idea of art. 

1/2 cup dried lentils, preferably
Le Puy green lentils, rinsed well
2 cloves garlic, peeled and smashed
1 bay leaf
Sea salt
1 3/4 cups water
1 cup white quinoa, rinsed well in cold water and drained
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Pinch of ground cinnamon
1/4 cup freshly squeezed lemon juice
1/4 cup extra-virgin olive oil
1 teaspoon grated lemon zest
1/2 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped fresh mint
2 small English cucumbers, peeled, seeded, and diced
1 cup diced tomato or halved cherry tomatoes
2 tablespoons crumbled organic goat’s milk or sheep’s milk feta cheese (optional)


Put the lentils, 1 clove of the garlic, the bay leaf, and 1/4 teaspoon of salt in a saucepan and add water to cover by 2 inches. Bring to a boil over high heat, then decrease the heat to low, cover, and simmer until the lentils are tender, 20 to 25 minutes. Remove from the heat, drain well, and discard the garlic and bay leaf. Spritz with a bit of the lemon juice and let cool to room temperature. Meanwhile put the water, the remaining clove of the garlic, and ¼ teaspoon of the salt in a separate saucepan and bring to a boil over high heat. Stir in the quinoa.

Decrease the heat to low, cover, and simmer for 15 to 20 minutes, until the water is absorbed. Remove from the heat, transfer to a large bowl, and discard the garlic. Add the cumin, coriander, and cinnamon and fluff with a fork until well combined. Let cool to room temperature.

Put the lemon juice, olive oil, lemon zest, and salt in a small bowl and whisk to combine. Add to the quinoa, along with the lentils, mint, and parsley, and fluff with a fork until well combined. Chill for at least 2 hours. Add the cucumbers and tomatoes and fluff with a fork to combine. Taste; you may want to add a squeeze of lemon juice or a pinch of
salt. Sprinkle with the feta before serving.

Variations: For a nutritional boost from cruciferous vegetables, add 1 cup of arugula when you add the cucumbers.

Storage: Store in an airtight container in the refrigerator for up to 4 days.

Reprinted with permission from The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA. 

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