Recipes



Homemade Hummus
A great recipe for bone health and the prevention of osteoporosis.
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From Peggy's Kitchen: It's the Halloween season and many of us are asking ourselves, "What do I do with all those pumpkin seeds?" Get creative and have the kids help you make these yummy ravioli.

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By Cathe Olson

Ingredients: 
1 cup pumpkin seeds, lightly toasted
1 cup packed parsley leaves
2 cloves garlic
2 teaspoon miso
1/4 teaspoon sea salt
8 ounces firm tofu
1/4 cup olive oil
1 (50-piece) package round or square wonton/dumpling wrappers
Directions: 

Chop together pumpkin seeds, parsley, garlic in food processor with metal blade. Add salt and tofu and process until mixed. While processor is running, drizzle oil through the top.

Start a large pot of water (at least 2 gallons) to boil. Flour a tray or board. Place a cup of water next to your work station. Make ravioli as follows. Place one wrapper on floured surface. Place 1 teaspoon pesto filling in center of square. Dip finger in water and wet edges of wrapper. Fold wrapper over diagonally to form half moon (round wraps) or triangle (square wraps). Press tightly to seal. Place ravioli on floured tray or board. Continue with remaining wraps.

When ready to serve, place ravioli in boiling water. Cook 2 to 4 minutes, or until they float to the top. Remove to serving platter with slotted spoon. It may take several batches to cook all the ravioli.

You can serve the ravioli with traditional marinara sauce we prefer it tossed with just olive oil, salt, and pepper - maybe a little parmesan cheese so we can better taste the delicious flavors. Sometimes, I toss in a couple of diced fresh tomatoes and chives too.

Serves 6 to 8

Note: If you have a small family, you may want to freeze half a batch for later. To freeze uncooked ravioli: place tray in freezer for several hours, or until raviolis are completely frozen. Transfer to freezer container or bag. Do not thaw before cooking.

By Cathe Olson Author of Simply Natural Baby Food available at www.simplynaturalbooks.com

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The kale adds energy-boosting vitamins and minerals, while the beans provide a simple protein base.

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Author: 
By Cynthia Lair

White Bean and Kale Soup

Ingredients: 
2 cups kale, finely chopped
1 tablespoon extra-virgin olive oil
2 large cloves garlic
3 cups cooked cannelloni beans
2 1/2 cups stock
1 tablespoon tomato paste
4 fresh sage leaves
1 teaspoon sea salt
black pepper, freshly ground
1-2 tablespoons fresh lemon juice
pecorino cheese, freshly grated
Directions: 

Wash kale, remove stems from leaves. Roll up leaves and cut in thin ribbons. Set aside. In a soup pot, heat olive oil and briefly sauté garlic. Add about half the cooked beans and part of the stock. Purée remainder of beans and stock in blender, along with tomato paste and sage. Stir puréed beans into soup. Add salt and pepper to taste. Mix kale into soup and simmer until kale has wilted (10 to 15 minutes). Add lemon juice and enough water to give soup the desired consistency. Season to taste. Serve topped with grated pecorino cheese.

Preparation: 30 minutes

Makes 3-4 servings

Note: 3 cups canned or previously cooked beans can be used instead. This will cut total preparation time to 30 minutes.

Cynthia Lair has been part of the nutrition faculty at Bastyr University since 1994. Recipe reprinted from Cynthia Lair's Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents (Moon Smile Press, 1998); and Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents, with Scott Murdoch, PhD, RD (Moon Smile Press, 2002). Both are available from www.feedingfamily.com.

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This dish tastes yummy hot or cold and makes for a great salad the next day. You can make it spicy or mild.

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daal

By Siobhan Green

Ingredients: 
3/4 cup of chana dal or yellow split peas*
3/4 cup water
2 tsp vegetable oil
1/4 tsp mustard seeds (optional)
1 onion, thinly sliced
2 crushed garlic cloves
1 inch piece fresh ginger, peeled and grated
1 red chili, finely chopped
10 oz frozen spinach, thawed
1/4 tsp chili powder (amount as you prefer)
1/2 tsp ground coriander
1/2 tsp garam masala
1/2 tsp salt
Directions: 

Wash the chana dal thoroughly and soak for 30 minutes. Drain, cover with fresh water and bring to a boil, cover and simmer for 20-30 minutes until dal are soft. Cook uncovered until liquid is gone.

Heat oil in large pan and fry mustard seeds for 2 minutes - until they start to sputter. Add onion, ginger, garlic, and red chili and fry for 5-6 minutes, then add spinach and cook for 10 minutes until spinach is dry and liquid absorbed. Stir in remaining spices and salt, and cook for 2-3 minutes. Add the chana dal to spinach and cook for about 5 minutes. Serve.

*You can also make this dish with canned chickpeas. If so, skip step one but drain off liquid, rinse in water, drain again and then add in at the after cooking the spinach.



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