Pesto Recipes (Dairy and Non-Dairy)

CLASSIC PESTO (Dairy)

INGREDIENTS:

  • 4 cups basil
  • 3 garlic cloves
  • 1/2 cup extra virgin olive oil
  • 1/2 cup pine nuts, toasted
  • 1/2 cup grated pecorino romano cheese
  • 1/4 teaspoon sea salt
  • Black pepper to taste

DIRECTIONS:

In a food processor combine olive oil, basil, pine nuts, salt, and garlic. Blend until paste forms. Add the Parmesan cheese and pulse until smooth. Season with salt and pepper to taste if needed.

KALE WALNUT PESTO (Dairy Free)

INGREDIENTS

  • 2 cups packed kale
  • 3/4 cup toasted walnuts
  • 2 cloves garlic
  • 1 teaspoon white or yellow miso
  • 1/3 cup extra virgin olive oil
  • juice of 1 lemon
  • 1/2 teaspoon salt

DIRECTIONS

Preheat the oven to 350˚F. Place the walnuts on a baking sheet and toast for 6 to 7 minutes, until lightly golden. Blend all ingredients together in a food processor. Taste and adjust adding more salt, olive oil, and pepper as necessary.

 

CILANTRO PESTO (Dairy Free)

INGREDIENTS

  • 2 cups packed cilantro
  • 2 cloves of garlic
  • 2 tablespoons fresh lime juice
  • 1 teaspoon lime zest
  • 1/4 cup olive oil
  • 1/3 cup soaked almonds
  • Sea salt and freshly ground black pepper to taste

DIRECTIONS

In a food processor pulse cilantro, olive oil, almonds, lime juice, lime zest, and garlic. Season with salt and pepper.

 

Recipes by Francesca Alfano 

Staying Grounded During the Winter Season

The late fall and winter period corresponds to the Ayurveda mind-body principles of “Vata season” because it is comprised of the same qualities that characterize Vata: cold, moving, dry and changeable. If these elements are in balance, then it is much easier for a person to thrive in the fall and winter season. However, an individual can easily accumulate too much Vata if they do not engage in practices to maintain the balance. Imbalances may manifest into physical and/or emotional symptoms, such as dry skin, anxiety, depression, insomnia and a general feeling of not being grounded.

Since we are all susceptible to too much Vata, we need to be particularly vigilant about staying in balance during the fall and winter seasons. The following are a few, simple ways to help keep you balanced and grounded during these colder months.

Diet:

It is recommended that you increase your intake of root vegetables and drink plenty of warm fluids in the form of teas, soups, and warm water.

Some Common Root Vegetables are:

  • Beets
  • Burdocks
  • Carrots
  • Celeriac (a.k.a. Celery Root)
  • Daikon Radishes
  • Jicama
  • Onions
  • Parsnips
  • Radishes
  • Red Potatoes
  • Rutabaga
  • Sweet Potatoes (yam)
  • Turnips
  • Yuca (cassava)

These vegetables can be added to just about any dish including soups, casseroles, or by themselves.

One of our favorite soup recipes is this Roasted Parsnip & Garlic Soup. It is great tasting and chock full of root vegetables. You will find this recipe and others at the following link:

http://blog.drsalzarulo.com/2012/11/12/roasted-parsnip-and-garlic-soup-with-mushrooms/

Sipping warm tea is another activity that greatly helps to reduce excess Vata. There are many companies that make Vata balancing teas. One of our favorites is Vata Tea by VPK.

Another great Vata balancing drink is an Ayurvedic recipe called Ghee Milk. It is warm, delicious, and easy to make. You will find this recipe at the following link: http://blog.drsalzarulo.com/2012/11/29/ghee-milk/

My final recommendation is daily abhyanga (oil massage). It is best to perform this massage in the evenings right before going to bed. Ayurvedic medicine recommends sesame oil, but a mixture that includes coconut or almond oil is also fine. Massage each foot for 1-2 minutes with approximately 1 teaspoon of oil. This will help ground the Vata energy that you accumulate throughout the day as well as help you to have a more restful sleep.

Remember, the best defense is an early defense, so use these tools to proactively care for your health.

Please share this with everyone who will benefit from this!

Yours in Vibrant Health,

Dr. Salzarulo

Watermelon Refresher

Watermelon Refresher

During these hot summer months, we all need a little something to help us cool off and refresh. This light and hydrating smoothie is the perfect drink to revive your senses and energize your body in the summer heat. The fresh crisp taste of watermelon is balanced with sweet herbal notes of basil, and the coconut water is sure to hydrate you.

What you will need

Watermelon Refresher Ingredients

·         24 ounces (about 4 cups cubed) watermelon

·         4 basil leaves

·         1 cup coconut water

·         1 cup ice

Makes 2 servings

Blend together and enjoy!

Ghee Milk

Ghee is the Sanskrit word for clarified butter. In a process using heat to separate out the solids, butter is further purified into ghee. This nutty and butter-like substance is great for cooking as it aids digestion, often used in natural medicine to treat constipation and ulcers. A good vegan substitute for ghee is organic coconut oil.

Ghee Milk may sound like a strange idea, but it can work wonders in treating insomnia. Next time you’re struggling to fall asleep, make a glass of Ghee Milk and sip it an hour before heading off to bed.

In a glass of organic rice, coconut, hemp or almond milk:

Add 1 tsp organic Ghee or organic coconut oil
Add ¼ tsp each of coriander, cumin, and cardamom.
(These can be purchased in most health food stores, or Indian spice shops.)

Simmer until warm and drink before bed.

It’s delicious! Enjoy.

Roasted Parsnip and Garlic Soup with Mushrooms

With cold weather knocking at our doors, we tend to turn to comfort foods to please both palate and soul. Made with love, care, and life-affirming intentions, a good soup is an instant heart-warmer.

This Roasted Parsnip and Garlic Soup with Mushrooms is sure to be filling for both body and spirit. The parsnips, a naturally sweet root vegetable, bring a unique sweetness to the recipe, while the mushrooms provide an earthy, grounding taste that helps us remain centered as the leaves fall and the wind swirls. Mushrooms contain powerful healing properties that boost our immune systems as the cold weather sets in.

Roasted Parsnip and Garlic Soup with Mushrooms

Old or large parsnips can have a hard core, particularly near the top. If you find that your parsnips are overly woody, cut out and discard the hardest part.

Serves: 4
Prep time: approximately 10 minutes
Cook time: approximately 45 minutes

Ingredients:

1 pound parsnips, peeled and cut into 1/2-inch pieces
1 head garlic
1 small onion, thinly sliced
1 rib celery (including leaves), chopped
4 to 5 cups organic chicken or vegetable broth
1/4 teaspoon white pepper or to taste (white pepper adds spiciness)
1/2 cup great northern beans
6-8 ounces mushrooms, stemmed and sliced
1 scallion, white bulb removed and sliced into thin pieces
salt to taste

Directions:

  1. Preheat oven to 400F. Place the parsnip cubes in a baking pan. Cut the top off of the head of garlic, just enough to expose the tops of the cloves. Place it on a square of parchment paper, spritz it quickly with a half-second spray of olive oil (optional), and wrap it up. (this prevents the garlic from drying out in the heat of the oven.) Place the parchment paper package in the baking pan with the parsnips and put it into the oven. Bake for 15 minutes, turn over the parsnips, and cook for 10-15 more minutes until parsnips are tender and just touched with brown. Remove from oven and allow the garlic to cool in its wrapper.
  2. Heat a non-aluminum saucepan and cook the onion at low heat until it’s translucent. Add the celery and cook for a couple minutes more. Add 3 cups of the broth, the parsnips, and the pepper. Squeeze the garlic out of the cloves into the pan. Cook for a few minutes, until parsnips have softened. Add the beans.
  3. Puree the soup in one of two ways: (1) place it into a blender in one or two batches, being careful not to fill more than half full and adding more broth if necessary, or (2) use a stick blender and carefully blend right in the pan. The smoother you get it, the better, so a Vita-Mix or other high-powered blender is great here. Return the pureed soup to the pan and warm over low heat. If the soup is too thick, add more broth until it reaches your desired consistency. Keep it covered because it will “erupt” from time to time.
  4. Cook the sliced mushrooms in a small skillet until they soften and release their juices. Season them with salt (optional) and add the green onion. Stir most of them into the soup, setting some nice-looking ones aside to use as a garnish. Season with salt and white pepper to taste (careful with the white pepper if you don’t like things spicy!)

Variation:

For a cream of mushroom-type soup, add the mushrooms with the celery and cook until softened. Blend with the other vegetables as directed.

Remember, eating well and maintaining a healthy lifestyle throughout the year will help you continue to live a vibrant, beautiful life.

Colorful Fall Recipes

As the temperature and leaves begin to drop, it is important that we keep our plates full of color and great taste. The following recipes feature a nice collection of colors to keep your immune system satisfied and functioning optimally.

Try this great Roasted Cauliflower & Garlic recipe. Garlic is an excellent immune-boosting food as it contains fantastic anti-bacterial properties. Anytime a recipe calls for medium-high heat, know that low is heat is much better and does not create the free radicals that high heat will.

Roasted Cauliflower with Garlic
Serves 6
Prep time: 10 mins
Cook time: 30 mins

Ingredients:

1 large cauliflower (trimmed and cut into bite size pieces, washed with running water)
16 garlic cloves, peeled and lightly crushed
1 -2 teaspoon minced fresh rosemary
1 teaspoon salt
1/4-1/2 teaspoon black pepper
1/4 cup olive oil, adding more to taste
more olive oil, to drizzle if wanted

Directions:

1. Mix oil, rosemary, salt, pepper and garlic together.
2. Toss in cauliflower and place in a large casserole dish in one layer.
3. Roast in a preheated oven at 450 degrees for 20 minutes; give a toss and bake for 10 more minutes.

Add some green to your plate tonight with these Brussels Sprouts in Garlic Butter. Brussels sprouts are part of the disease-fighting cabbage family and are loaded with Vitamin C, an anti-cancer and pro-health vitamin. If you don’t want to use butter, substitute coconut oil for a healthy alternative.

Brussels Sprouts in Garlic Butter
Serves 2-4
Prep time:10 mins
Cook time: 15 mins

Ingredients:

15 Brussels sprouts, halved lengthwise
1 1/2 tablespoons butter or coconut oil
1 1/2 tablespoons olive oil
3 cloves garlic, smashed with the flat of a knife
freshly grated parmesan cheese (optional)
salt and pepper

Directions:

1. Melt butter and olive oil in a medium skillet (over medium-high heat) until butter is foamy.
2. Reduce heat to medium, add smashed garlic and cook until lightly browned.
3. Remove garlic and discard.
4. Add sprouts cut side down, cover, and cook without stirring on medium-low heat 10-15 minutes or until tender when pierced with a knife.
5. The cut side of the sprouts should get nice and browned, with a nutty, buttery flavor enhanced by garlic.
6. Top with freshly grated Parmesan and salt & pepper to taste.

Nothing beats a grey fall day like sitting down to this colorful Quinoa, Beet, & Arugula dish! While quinoa may look like a grain, the part we consume is actually the seed of the plant. This means that it’s not only nutritious, but a great gluten-free option for those who cannot have wheat or other glutinous grains. Soak and rinse quinoa before using in recipes to increase digestibility.

Quinoa, Beet, and Arugula Salad
Serves 6
Prep time: 15 mins
Cook time: 20 mins

Ingredients:

1/2 lb beets, peeled and sliced
1 cup red quinoa
2 cups water
1/2 cup olive oil
1/2 cup red wine vinegar
1 clove garlic, crushed
1 teaspoon salt
1/4 teaspoon ground black pepper
2 green onions, sliced
3 ounces arugula, chopped
5 ounces goat cheese, crumbled

Directions:

1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover pan and bring the water to a boil. Add beets, cover pan, and steam until just tender – 7 to 10 minutes. Set aside.
2. Bring quinoa and 2 cups of water to a boil in a saucepan over high heat. Reduce the heat to medium-low, cover, and simmer until the quinoa is tender and the liquid has been absorbed – about 15 minutes.
3. While the quinoa is cooking, whisk olive oil, red wine vinegar, garlic, salt, and black pepper together in a large bowl.
4. Remove quinoa from heat, then immediately add half of the vinegar dressing while fluffing the quinoa with a fork; save remaining dressing. Cover and refrigerate quinoa until cool, at least 1 hour.
5. Stir green onions, arugula, goat cheese, beets, and remaining dressing into cooled quinoa mixture. Toss lightly before serving.

Remember also to drink lots of water and take time to enjoy the changing colors!

Creamy Kale Soup

Ingredients

  • 2 bunches chopped kale leaves
  • 1 bunch chopped collard greens
  • 1 large chopped butternut squash
  • 2 cloves chopped garlic
  • 2 teaspoons fresh rosemary
  • 3 teaspoons fresh thyme
  • 2 tsp nutmeg
  • 2 tsp Celtic sea salt
  • Coconut oil to taste
  • Water for boiling

1.  Add kale, collards, garlic and squash to a 4 qt pot. Cover with water and boil.

2.  Reduce heat and add herbs, nutmeg and sea salt.

3.  Simmer for 5-10 minutes then turn off heat.

4.  Add a few tablespoons of coconut oil.

5.  Use an immersion blender to puree your soup or add soup to your high-speed blender to make creamy.

Easy Veggie Chips Recipe

Easy Veggie Chips Recipe

Ingredients

  • 3 large zucchini squash
  • 3 large carrots
  • ½ cup chopped green or red onion
  • ½ cup fresh dill
  • 2-3 tsp celery seed
  • 1 T olive oil
  1. Shred your zucchini and carrots in a food processor, add in chopped green or red onion, dill, celery seed and olive oil, and process for about 1 minute. Your mixture should be slightly sticky.
  2. Raw Method: Spoon cracker sized servings onto dehydrator sheets and dehydrate for 5-6 hours. Flip your chips every two hours.
  3. Baked Method: Spoon cracker sized servings onto a greased pan or pizza stone and bake on low for 2-3 hours or until crispy. Flip your chips after 1 hour.

Enjoy!

Green Juice!

I can’t emphasize this enough: Drink your greens daily!

The USDA, National Cancer Institute, Surgeon General, and the secretary of Health and Human Services all agree that Americans need to increase their consumption of fresh produce to include at least 2 to 4 servings of vegetables every day. One of the easiest ways to add them to your diet is to juice.

The lack of trace minerals in the diet has quite possibly become one of the major causes of disease within Western culture today. If you look in a chart of minerals, you’ll see that the recommended source of virtually all minerals and trace minerals is green leafy vegetables. A green juice is a fast, delicious, and inexpensive way to get your daily trace mineral needs down the hatch in five minutes or less.

Green juices are alkaline and rich in enzymes, vitamins, minerals, phytochemicals, and chlorophyll. They help the body to stabilize blood sugar, absorb more oxygen, and flush toxins. They are good for your weight, heart, bones, circulation and can be helpful in lowering your cholesterol. Daily juicing will help you to have increased energy, ideal weight, a glowing complexion and a strengthened immune system.

It is recommended that you drink at least 16 ounces of fresh green juice each day.
One of my favorite juice recipes is: 1 small cucumber or ½ large cucumber,
2 celery stalks, a handful of parsley, 1 granny smith apple (remove seeds), and ¼ lime.

I recommend the Black & Decker Fruit & Vegetable Juice Extractor if you are looking for an inexpensive, easy –to-clean, mid-sized juicer. The Item Number is JE2050 (www.bdappliances.com)

If you don’t have time to juice, I recommend Vibrant Health Field of Greens.
This powder is mixed with water to make a great tasting, totally organic green juice.
It can be purchased at your local Vitamin Shoppe or at www.VitaminShoppe.com

Green Vegetable List

Dr. Anthony Salzarulo DC, PC
Acqua Star Wellness Center
31 East 32nd Street, Suite 504
New York, NY 10016
Phone (212) 481-2922
www.DrSalzarulo.com

Recommended Non-Starchy Vegetables

Non-Starchy vegetables go with just about everything (except sweet fruit). You can eat them with oil, butter, ghee, meats, poultry, fish, eggs, grains, starchy vegetables (like acorn squash), lemons limes, raw seeds and nuts.

Arugula
Asparagus
Bamboo shoots
Beet greens
Bok choy
Broccoli
Brussels sprouts
Burdock root
Cabbage
Carrots
Cauliflower
Celery
Chives
Collard greens
Cucumber
Daikon
Dandelion greens
Endive
Escarole
Fennel
Garlic
Green beans
Kale
Kohlrabi
Lamb quarters
Leeks
Lettuces
Mustard greens
Okra
Onion
Parsley
Radishes (red)
Red bell pepper
Scallions
Shallots
Spinach
Sprouts
Swiss chard
Turnips
Watercress
Yellow squash
Zucchini

Greens and Health
Greens form the basis of good health. Greens are nature’s primary medicine.
More greens equal more vitamins, more minerals and more phytonutients. Greens help build strong bones; they maintain a healthy cardiovascular, digestive, immune and glandular system. They are anti inflammatory and prevent damage caused by free radicals. Greens are loaded with chlorophyll which is highly cleansing and detoxifying. Green foods are the lowest calorie, lowest sugar and calorie for calorie the most nutritious food on the planet. For example, steak has 5.4 grams of protein per 100 calories; broccoli has 11.2 grams per 100 calories (almost twice as much). Keep in mind that most of the calories in meat come from fat.

One of the main problems we face as we age is the build up of acid waste products in our systems. The acidification of body tissues is the root cause of most health problems.
The most fundamental step to cure the problem is detoxification practices and eating an alkaline diet. Greens are very alkaline.