When it is strawberry shortcake time it can be frustrating if you have sensitivity to gluten.  This recipe is a delicious, healthy alternative as it is lower in fat and calories and could be gluten free as well.  The flavor is outstanding and no one will notice the absence of so many eggs and butter.  (I’d tell them anyway…they’ll most likely thank you).

 For Shortcake

2/3 cup milk
½ t. apple cider vinegar
1/2 cup maple syrup
1/3 cup grape seed oil (increases high-density lipoprotein HDL-C or “good cholesterol” levels and reduces LDL levels).
1 ½ t. vanilla extract
½ t. almond or lemon extract
1 egg (farm fresh free range will make a nutritional as well as taste difference)
1 2/3 cups spelt flour or almond meal (you could mix the two if you like but almond meal would make it gluten free)
¾ t. baking powder
½ t. baking soda
¼ t. salt

Topping:  Honey, Raspberry jelly or apricot marmalade to spread on top

1 quart organic strawberries, rinsed, hulled and sliced

Directions for Shortcake

Preheat oven to 325º
Grease a springform pan and line the bottom with parchment paper and grease as well.
Mix milk, vinegar in large bowl and set aside a couple of minutes to curdle.
Beat in syrup, oil, egg, vanilla and almond extracts.
In a separate bowl whisk flour(s), baking powder, salt and baking soda together.
Add flour mixture to wet mixture and blend thoroughly but don’t over mix.
Pour into prepared spring form or  8″ cake pan

Bake 30 minutes in preheated oven or until toothpick comes out clean (don’t over bake)
Let cool and then remove carefully from pan.

Place berries over top of cake and brush with a little melted apricot marmalade or honey.
Cut into wedges and serve with whipped coconut cream (recipe below).  A sprig of mint is a beautiful touch.

Directions for Coconut Whipped Cream (Recipe from our good friend, Dave Shumannfang)

1 12 oz can coconut milk (Thai Kitchen brand regular; not light)
1/3  Cup confectioners (powdered) sugar
½ tsp vanilla extract

Chill the can of coconut milk in the refrigerator for several hours, or overnight.  This will cause the cream to rise to the top of the can.  Once chilled open the can, and scoop the solid cream into a mixing bowl, leaving the coconut water behind. (save water to add to a smoothie later)
Using a hand mixer (use a stand mixer if you don’t have a hand mixer), whip the cream.  Add the sugar about a tablespoon at a time, and keep mixing, until it is fully incorporated. Add the vanilla, and mix until smooth and creamy.  Don’t skimp on the time to get it whipped up with lots of air.
Total mixing time will be several minutes.
Cover the bowl and refrigerate until ready to use.  It’s best for it to chill for several hours before serving. Place a dollop on each slice of shortcake and enjoy!

-To your good health, Lee Newlin

THIS is a great tasting healthy sandwich!

The PRF Club

This has to be one of our all time favorites for a nutritious lunch meal. Served alongside with sliced radishes, carrots, celery or whatever you have makes a beautiful and delicious presentation for anyone.

1 loaf spelt, sourdough, gluten free or any good hearty bread

½ cup chipotle mayo
(mix ½ cup vegan or regular mayo. 2 T chipotle adobe canned, 2 T cilantro chopped, 1 garlic clove , one green onion sliced and 1 t lime juice whirl in a food processor till smooth) This spread is incredible!!

1 large avocado sliced (one of my favorite wonder foods)

1 small red onion sliced thin ( all onions are great nutrition)

Broccoli sprouts (a few for each sandwich) This is a fantastic disease fighter!!

1 red bell pepper cut into very thin slices (red pepper has more nutrition than green)

1 sliced thin ripe tomato (full of lycopene)

Lettuce leaves for each sandwich (romaine is the most nutritious)

Optional: 3-4 sliced cooked shrimp or smoked salmon thinly sliced

Lightly toast bread slices, spread chipotle mayo on one side and then layer the rest of ingredients. Top with another slice of bread with additional (if desired) chipotle mayo. Serve immediately and enjoy a healthy sandwich!

-To Your Good Health, Lee Newlin

Kale has unsurpassed health benefits and is a giant when it comes to protecting our DNA from the damage caused by free radicals. The phytonutrients disarm free radicals before they can damage DNA.  It is my number one vegetable to never be without. Lacinato or dino kale has at least 2 x more sulforaphane than regular kale so seek it out.

This recipe was adapted from one that a great friend passed along to me and will make you a kale fan for sure with its fantastic flavor.  While it is a raw salad remember that the lemon will break it down and tenderize it.                                     -To your good health, Lee Newlin  October, 2009

Ingredients for salad

1 bunch cleaned Lacinato kale, stalks removed by stripping them out (like we worked on in class)

4 tbsp. extra-virgin olive oil (always use evoo for salads and cool foods-it maintains the vitamin E in the oil)

2 tbsp. fresh lemon or orange juice

½  Celtic salt (this is full of minerals) and freshly ground black pepper

1 tbsp. honey or maple syrup

1 very ripe champagne or regular mango, diced OR 1 cup or more of frozen mango slightly thawed

I ripe avocado diced (handle gently as not to mush the dice)

¼ cup lightly toasted macadamia nuts, pumpkin seeds or walnuts.  Don’t over cook them.

1 cup coconut shredded

Directions for salad

On a large cutting board chiffanade (slice very thinly around 1/4 inch) the de-stemmed kale leaves or just tear them into small bite sized pieces then toss into a large bowl.

Over the kale drizzle 2 T of the oil, citrus juice and salt. With your hands rub the kale for a few minutes until you notice that it is beginning to soften.  This is what breaks down any toughness of the kale.  I love to use baby kale as it is tender.  Cover bowl and set aside for a few hours or refrigerate overnight.
When ready to assemble, gently toss the mango, coconut,  honey and nuts.  Taste as you go, adding more olive oil, salt or lemon as you feel is needed- just don’t make it too oily.  Scatter avocado over the top and serve.

Ditch the nutritionally void white pasta and substitute the leaves of one of the best super foods on earth–collards!  It is one of the top ten favorite Newlin/Brown recipes.

Sauce Ingredients
• 1 cup chopped onion
• 2 tablespoons olive oil
• 2 minced garlic cloves
• 3 tablespoons dry red or white wine
• 28-ounce can plum tomatoes, drained and chopped
• 1/8 teaspoon maple syrup
• 1/4 teaspoon crumbled dried rosemary
• 1/2 teaspoon dried oregano
• A pinch of dried hot red pepper flakes

Filling Ingredients
• 15-ounces ricotta
• 1/2 pound mozzarella shredded
• ½ cup of grated parmesan
• ½ teaspoon dried thyme
• 1 large farm egg, beaten lightly
• ¼ teaspoon grated nutmeg
• ½ cup roasted red peppers, diced
• 1 cup tender corn kernels uncooked
• 1/2 cup thinly sliced scallions
• 1/4 cup minced fresh parsley leaves
• Salt and pepper to taste
• Optional: Sliced basil and grated parmesan on top

DIRECTIONS FOR THE SAUCE
• In a saucepan cook the onion in the olive oil over medium heat, stirring occasionally, until it is softened, add the wine while increasing the heat, and simmer the mixture for 2 minutes. Add the garlic, wine, tomatoes, maple syrup, herbs and pepper flakes and simmer stirring occasionally for 15 minutes. When it is very thick and the liquid is almost evaporated spread 1/3 of it in the bottom of a large shallow casserole or baking dish. Reserve the remaining sauce.

DIRECTIONS FOR THE ROLL UPS
• Carefully trim out the tough center rib and stem of the collard leaves lengthwise leaving two separate pieces. Steam the collard pieces for 5 minutes, or until they are crisp-tender. Handle gently as not to tear the tender leaves. Drain and refresh them in a large bowl of cold water. Set the leaves aside on a clean dish towel.
• In large bowl mix all of the filling ingredients except for the basil and extra parmesan. Begin by mounding 2 heaping tablespoons of the cheese mixture at the top end of each collard leaf. Roll up the leaf tucking in the sides as you go to form a roll. Place each piece, tucked side down, into one layer in the casserole dish that has a layer of tomato sauce in it. Continue to assemble all of collard leaves in this same manner.
• Ladle the rest of the sauce over the rolls. Cover with foil and place in the middle of a preheated 350° oven for 45 minutes, or until the sauce is bubbling. The last five minutes remove the foil and sprinkle basil and parmesan over and serve.
• -To your good health, Lee Newlin

This pyramid courtesy of http://www.veganfoodpyramid.com/

The U.S. recommended daily allowance of protein is .8 grams per kilogram of bodyweight (.36 grams per pound) for the general population. (example: 140# person needs 83 grams a day) Keep in mind that athletes need more than others. You don’t need as much protein as most people think, and it’s easy to get what we do need from a half dozen, common foods, eaten just a little bit at a time throughout the day. Great examples are beans, nuts, seeds, grains, soy, and even greens.

So how do vegetarians get protein? Here are 10 sources.

1. Veggies: Greens pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.

2. Hemp. Toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.

3. Non-Dairy Milk. 1 cup of almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally protein packed breakfast.

4. Nut Butter/nuts. A couple of tablespoons of either peanut butter, almond butter and cashew butter has 8 grams of protein. Amount is varied with individual nuts

5. Quinoa. Quinoa is gluten-free and has 9 grams of protein per cup.

6. Tempeh. (locally made in Asheville!), One cup of tempeh packs about 40 grams of protein! That’s more than 5 eggs or a regular hamburger patty.

7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

9. Chickpeas, 12 grams/cup- Need a good hummus recipe?  Try mine!

10. Sprouted-grain bread. Ezekiel brand for example. There are 18 amino acids (including the essential 9) present in this unique bread – from all vegetable sources. You’ll get about 4 grams of protein in the bread alone.

Okay Ann Wellman! (my niece). Here is the solution to your fear of kale. You are not supposed to have favorites but this soup is so nourishing and full of good things to build up your immune system, it’s hard not to admit just how much we love it. Several years ago and after many attempts, I found that by adding other great flavors and healthy ingredients, it became a wonderful as well as delicious favorite soup. So don’t be afraid to try this. You’ll fall in love with kale just like we did.

-To Your Good Health Annie, Aunt Lee

Ingredients 6-8 servings

1 complete head of garlic
1 cup of small dried tube shaped pasta
2 tablespoons of olive oil
1 large leek cleaned chopped using a little of the green and all of the white part
1 tablespoon minced fresh rosemary
8 cups chopped, cleaned kale stemmed removed (around a bunch)
3-4 cups peeled, diced fresh sweet potatoes
2 cans of drained and rinsed cannellini or white kidney beans
7-8 cups vegetable or chicken stock
(1) 16 oz, can of Italian diced tomatoes do not drain
2 teaspoons Italian seasoning
1-2 teaspoons sea salt
1/2 teaspoons black pepper
pinch of cayenne pepper to brighten
1 tablespoon chopped fresh basil

Directions

Preheat oven 425º- Roast the head of garlic drizzled with olive oil and wrapped in foil- around 1 hour or until soft. Set aside to cool.
Cook the pasta al dente so it holds up well in the soup. Rinse w/ cold water, drain and set aside.
In a large pan sauté gently the leek and rosemary in the olive oil for 5 minutes.
Add kale, sweet potato and the roasted garlic and sauté while stirring often for 5 minutes.
Add beans, tomatoes and stock and bring to a slow boil. Immediately lower heat and simmer for 15 minutes
Add prepared pasta, Italian seasoning, cayenne, salt and pepper, and basil (optional)
Heat through but don’t boil. Serve immediately. (You could prepare this in advance saving the cooked pasta, beans, basil and tomatoes to add a couple of minutes just before serving) -To Your Good Health, Lee

This beautiful salad deserves a crystal bowl to show off in! It is always a hit for a picnic, luncheon or family gathering. With such a delicious blend of flavors and incredible nutrition it will be a “go to” recipe for you on many occasions. You could switch out the asparagus for avocado and added shrimp will create an entree dish.

1 garlic clove, minced
3T. sherry vinegar or lemon juice
1t. Dijon mustard
1/3 c. extra virgin olive oil or walnut oil

21/2 cups vegetable or chicken broth
2 cups dry Israeli couscous (it is the larger style couscous) or for gluten free 2 cups cooked al dente lentils
2 cups sliced pieces of fresh asparagus
1 large English unpeeled seedless cucumber diced (It is wrapped in plastic, dark green)
1/2 cup chopped pitted kalamata olives
2 large chopped green onions
1 1/2 cups sliced cherry tomatoes
1/4 cup mint leaves minced
1 cup feta cheese crumbled (omit for vegan)

Whisk the garlic, vinegar or lime, mustard and oil together until thick and set aside.

In a medium pot of boiling water blanch asparagus for 2 minutes then plunge in ice water for 2 minutes. Drain and set aside.
In the same pan bring broth to a rolling boil, add couscous and reduce heat after returning to a boil. Over a very low heat and covered, simmer couscous for 10 minutes, or until tender.

Once couscous is done place in large bowl and let cool for 30 minutes. To expedite cooling, toss with two large spoons until slightly warm.
Gently toss the reserved dressing and remaining ingredients into couscous. Sprigs of fresh mint on top looks beautiful!
Serve at room temperature.

Serves 4-6

As colder weather hits we tend to seek out substantial, seasonal soups that rev up our immune systems as well as have hearty flavor. Lentils are loaded with cholesterol-lowering fiber and help to prevent digestive disorders like irritable bowel syndrome and diverticulosis. This tiny nutritional giant fills you up–not out.
Sweet potatoes and the nutritional punch it provides us even during the winter doldrums makes it a superstar in my kitchen. It is abundant in beta-carotene (vitamin A), a very powerful antioxidant along with vitamins C,D, B6, iron, magnesium and dietary fiber. All of which can do battle with cancer cells. So make this on a day that is chilly and one which makes you feel great to be alive!
-To your good health, Lee

INGREDIENTS
1 cup French or beluga lentils picked over and cleaned (don’t soak)
1 T. olive oil
1 leek cleaned and chopped
2 cups sweet potatoes, peeled and diced
16 oz. diced canned tomatoes (do not drain) or use your own tomatoes
2 cups kale, stemmed and chopped
3-4 cups good vegetable or chicken stock
2 t. sea salt
Pinch or more of smoked paprika or chili powder (taste as you go)

To top each serving
Chards of good parmesan
Basil leaves cut into thin strips
Good quality olive oil

DIRECTIONS
Bring 5 cups of water to a boil and add lentils. Simmer 12 minutes or until just tender then drain. Set aside.
Over medium heat in a heavy soup pot, add the olive oil and leek at the same time.
Sauté until tender, around 5 minutes.
Stir in the diced sweet potatoes, tomatoes, greens and stock. Cover, reduce heat and simmer for 10 minutes.
Gently stir the lentils in, seasoning with salt, pepper and smoked paprika, adjusting as needed.
Warm soup but do not boil.
Serve in individual bowls topped with parmesan, basil and additional olive oil

No, you’re wrong – this isn’t raspberry ice cream with a cookie.  It’s red beet hummus.  Beets have an intense crimson color that indicates the sheer quantity of antioxidants they contain.  One of those antioxidants is called  betalains which is higher in beets than most other veggies and fights off cancer and other diseases.  I encourage you on behalf of beet lovers everywhere to introduce this beet hummus to your family and friends and get the conversation rolling about just how delicious healthy can be with this colorful, tasty dip.  This makes an awesome sandwich spread as well.

If you have someone who refuses to eat beets, then go ahead and fool them by asking them if they want raspberry ice cream!

Ingredients

1 large beet (or 4 or 5 small ones) with leaves removed

1 cup garbanzo beans (chickpeas) with no liquid

1/3 cup extra virgin olive oil

1/4 cup slivered almonds

5 garlic cloves, peeled and minced

1 1/2 teaspoons balsamic or red wine vinegar

1 T fresh lemon

1/4 t. ground cumin

salt and pepper to your taste

1/4 cup  slivered almonds or minced parsley to sprinkle on top

 Directions:

Prepare beets by simmering in a medium saucepan of water until tender when pierced with a paring knife, about 20 minutes.

Drain and cool until you can comfortably handle them then peel off  skin.

Place beets into food processor along with garbanzo beans, 1/4 cup slivered almonds, oil and garlic and blend until smooth.

Add vinegar and blend, then season to taste with salt and pepper.

Sprinkle remaining 1/4 cup slivered almonds on top or some minced parsley.

Serve with “Mary’s Gone Crackers” gluten free crackers or slivered fresh veggies for dipping.

-To your good health, Lee Newlin

This is a favorite vegetable dish that we love to serve in early spring or fall when the Lacinato kale is just coming in.  It is especially delicious in the winter months as well.  The hot dressing slightly wilts without cooking so you get tons of nutrient dense vegetables. Chilling lets the flavors develop. Serve as a main vegetarian course, or use instead of lettuce to top a great sandwich. Other greens to choose from for this recipe would include fresh and tender Swiss chard, beet greens, or collards.  Your family will fall in love with this outstanding nutritional meal.  Serves six

Vegetables

2 big bunches tender kale greens, tough stems removed

1 large carrot, grated (1½ cup)

1 daikon or enough red radishes, grated to make 1 ½ cup

1 medium red onion, grated (1 cup) or 4 green onions thinly sliced

1 medium red bell pepper, diced (1 cup)

Dressing

½ cup rice vinegar or raw apple cider vinegar

¼  cup honey

¼ cup organic canola or grape seed oil

1 tsp. powdered mustard

1 tsp. celery seed

½ tsp. salt

¼ tsp. ground black pepper

Directions

1) Slice the clean kale leaves into thin strips and transfer to large bowl. Stir in carrots, daikon, onion, and bell pepper.  Set aside.

2. Whisk together vinegar, honey, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour this mixture over the kale and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight.

-To your good health, Lee Newlin