Archive for the ‘Recipes’ Category

Swiss Chard with Garlicky Tomatoes

| September 3rd, 2014

Swiss Chard (2)
Serves 6-8

Swiss chard is a true cancer fighting food and is considered one of the healthiest vegetables you can eat. Among other benefits, it is very high in vitamins K, A, and C, magnesium, potassium and iron. Add this to your nutritional arsenal!


  1. 6 cloves garlic, chopped and allowed to sit for 10 minutes before cooking.
  2. 2 bunches of fresh swiss chard stemmed and leaves sliced thinly.  Dice stems.
  3. 1/3 cup extra-virgin olive oil
  4. 1 small onion, chopped
  5. 1 stalk celery, chopped
  6. 1 carrot, chopped ( I love how this sweetness balances the earthy flavor of the chard)
  7. Sea salt and freshly ground black pepper to taste
  8. 1 cup of dry white wine (don’t leave this out!)
  9. 8 cups of diced ripe tomatoes OR 2 (32-ounce) cans (I used roma)
  10. 2 dried bay leaves
  11. 6 basil leaves
  12. Sprigs of fresh thyme
  13. 16 oz. linguine or spaghetti style gluten free or regular pasta (try Bionaturae)
  14. Vegan parmesan cheese to sprinkle over each serving optional


  1. Start a large pot of boiling water to blanch greens
  2. Meanwhile in a separate large pot sauté onion and chard stems in oil med/high heat for 2 minutes then add garlic, celery and carrots, stirring often.
  3. Add salt and pepper and sauté all for about 5 more minutes.
  4. Add wine and reduce by half. This adds so much flavor
  5. Add tomatoes, bay and herbs and gently simmer on low for 45 minutes not covered. Stir often.
  6. Remove bay and thyme sprigs.
  7. Blanch chard leaves for one minute and carefully lift out of hot water into tomato mixture reserving water for pasta cooking.
  8. Simmer tomato mixture and chard leaves for 15 minutes.
  9. Start cooking pasta per package directions
  10. Once cooked, drain pasta then serve with the tomato chard mixture spooned over. 
  11. Parmesan sprinkled on top (omit for vegan)


Delicious Baked Quinoa Nosh

| May 8th, 2014

Baked Quinoa appetizers

Served at our Farm Dinner

These appetizers  are always such a surprise whenever we serve them to family and friends.  We introduced them at our last farm dinner and they were a big hit!  It would be a stretch to say they resemble Arancini, Italy’s beloved deep-fried risotto balls, as the ingredients in this recipe and cooking method are far better nutritionally.  In contrast, these are formed into little “football” shaped pieces then baked with a touch of oil.  You can add a handful of very finely chopped cooked leftover veggies like broccoli, asparagus, or cauliflower, depending on the season. They’re great with ripe avocado or drizzled with the chipotle adobe sauce below, our favorite.                                                                                   -To your good health, Lee Newlin


1.    2 1/2 cups cooked quinoa, at room temperature

2.    pinch red pepper flakes

3.    4 eggs, room temp. and beaten (or 1 cup of aquafaba, the liquid in canned garbanzo peas)

4.    1/2 teaspoon fine-grain sea salt

5.    1/4 cup  finely chopped fresh lemon thyme

6.    1 cup of scallions

7.    1/3 cup vegan Parmesan, a delicious parmesan subtitute-1 cup raw cashews and 1/4 cup nutritional yeast ground in food processor.  Save the remaining “cheese” and store in refrigerator

8.    3 cloves garlic, finely minced

9.    1 cup gluten free or whole grain bread crumbs

10.  A small amount of water, if needed

11.  1 tablespoon extra-virgin olive oil or clarified butter


1.    Preheat oven to 400° 

2.    Combine the quinoa, pepper flakes, eggs, and salt in a medium bowl.

3.    Stir in the thyme, scallions, cheese, and garlic.

4.    Add the bread crumbs, stir, and let sit for a few minutes so that the crumbs can absorb some of the moisture. At this point, you should have a mixture you can easily form into football shaped croquettes.  If not add a little water but go sparingly.

5.    Using a sided baking sheet lightly oil the pan.

6.    Form the croquettes into oval shaped pieces, like a football and place on sheet.  With a oil mister or brush lightly add a bit of olive oil on top.   Do not crowd.

7.    Chill in frig for 15 minutes or overnight covered with plastic wrap 

8.    Bake for 20 minutes or until the edges begin to brown.  Do not burn.

9.    Remove from baking sheet and cool on a wire rack while you cook the remaining croquettes. Once cooled keep covered as not to lose any moisture from croquettes


Serve with Chipotle Sauce 

1.    ½ cup Vegenaise egg-less mayonnaise (I use this in place of other mayonnaise and the flavor is fantastic)

2.    1 tbsp chipotle adobe pepper canned

3.    2 T cilantro leaves

4.    1 garlic clove

5.    1green onion sliced

6.    1 t lime juice

Combine all in a food processor until finely blended, then chill. Serve with Quinoa patties that have been gently reheated.  Makes around 30-40 pieces



Notes:  The quinoa mixture keeps nicely in the refrigerator for a few days; you can make these into larger patties for a meal.

Spring Tide Asparagus Soup

| March 18th, 2014

(serves 4-6)


1 lb  green asparagus, cleaned and  trimmed.  Reserve tough ends for broth

1 large sprig of fresh thyme

1 bay leaf

1/2 cup chopped parsley

1 large bunch of scallions, green part set aside, reserve white part chopped (about 2 cups)

2 tbsp olive oil

1 cup of peeled and sliced potato

1/4 cup chopped fresh tarragon

Sea salt and pepper, to taste

3 tbsp fresh lemon juice, use more if it needs brightening

1/2 cup coconut milk  OR  1/3 cup vegan cream cheese  (to stir in at the end)


For Broth

In a large pot with 5 cups of water add asparagus ends, thyme, bay leaf, parsley and scallion greens only.

Add 1/2 tsp. of salt and bring to a boil.  Reduce to a simmer for 25 minutes. Strain it, pressing the solids to utilize all the flavors.  Discard the solids.  Set broth to the side.

For Soup

Snap off the tips of the asparagus where they break normally.  Reserve the tips while you  break the remaining “middles”  into pieces  roughly about an inch or two in length.

Over medium heat add olive oil in a large soup pot adding  the remaining white part of the scallions, asparagus middles, potato slices and tarragon at the same time.  Cook for 5 minutes or until potatoes are tender.

Pour the cooled reserved stock through a strainer right into the pot of asparagus and potato mixture and simmer for 5 more minutes.

Using a stick blender puree the finished soup until smooth.

Season with salt and pepper to taste, lemon and add asparagus tips and coconut milk simmering 5 minutes more.  Delay doing this unless you are going to serve immediately.  The bright green color fades when it sits too long.

-To your good health, Lee Newlin

Eat to Beat Arthritis Confetti Salad

| January 7th, 2014



This delicious salad is loaded with strong, anti inflammatory ingredients like raw walnuts, forbidden rice, dried cherries, celery and cayenne.  All of these ingredients are perfect for helping our bodies ease the aches and pains of osteoarthritis.  Brown and black rice are antioxidant-rich, but only black, forbidden rice contains anthocyanins, the purple and dark red pigments that add valuable nutrients to all berries. Anthocyanins antioxidants are associated with terrific health benefits, such as memory improvement and decreased risk of heart disease and cancer. 

 Coupled with the flavor of a power packed dressing, you’ll find this salad is fantastic for inflammation.  It’s perfect for gluten free, vegan and vegetarian friends —heck, it’s a salad everyone can love.                                         -To your good health, Lee Newlin



1 cup forbidden black rice (or short grain brown rice works nicely too)

1 cup frozen green sweet peas

1 organic unpeeled apple or ripe pear diced into small  pieces

1/4  cup dried cranberries or cherries roughly chopped

1/2  cup walnuts roughly chopped and very lightly toasted

1 large stalk celery diced  (celery has 20 anti inflammatory compounds, wow!)

1/2 cup sliced green onions finely chopped

1/8 tsp dried cayenne powder


2 cloves garlic (minced finely)

1 tbsp maple syrup

1 tsp white miso (paste)

2 tbsp olive oil

2 tbsp balsamic vinegar


2 tbsp sliced green onions or chives

4 tbsp lightly toasted sesame seeds

1 small carrot finely diced

Cook the rice in two cups of simmering water until tender, around 30 minutes. Over sink strain any water left over.  Fluff rice and let cool till just warm.

Gently toss the peas, apple, dried fruit, walnuts, celery, onion, cayenne and cooled rice together in a large bowl.

In a small bowl whisk together the ingredients for the dressing. Stir all into the rice just mixing  until all the ingredients are coated. Garnish with extra chopped onions, sesame seeds and carrot.

If you have time, allow rice to rest for at least eight hours or overnight in the refrigerator for flavors to come together. 

This is absolutely beautiful served in a buttercrunch lettuce leaf with avocado and thinly sliced red cabbage on top. Delissimo! 

Fall for These Baked Apples

| September 5th, 2013

Serves 4

Not only can an apple a day keep the doctor away, but it may also help to keep your arthritis at bay. Thanks to the studies currently available, more and more physicians are convinced that diet plays a valuable role in arthritis treatment plans.  Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. What I love most about this recipe is that you can really taste the amazing natural sweetness of the apple without all the usual added sugar. Let’s eat more of these wonder foods by starting right here! 

                                                                                -To your good health, Lee Newlin


-4 organic apples, medium sized Braeburn, Gala, Granny Smith, Honeycrisp, McIntosh or RedDelicious (these are some of the most nutritious selections)

-1 cup unpasteurized apple juice or cider divided

-1/4 cup dried currants or cranberries (apple juice sweetened)

-1/2 cup chopped walnuts, almonds and/or chia seeds (great omega 3’s)

-2 dates, pitted and chopped

-1 tsp grated fresh ginger root

-1 cup rolled oat flakes

-1 tsp cinnamon

-1/2 tsp nutmeg

-pinch of sea or Celtic salt

-2 tablespoons soft Earth Balance shortening, organic butter or coconut cream

-1/2 cup maple syrup or local honey


1. Preheat the oven to 325 degrees.

2. In a small bowl place 2 tablespoons of apple juice over dried currants or cranberries to rehydrate while you prepare apples

3. Cut the tops off of the apples and hollow them out with a paring knife or serratedgrapefruit spoon reserving the edible apple pieces.  Don’t peel the organic apples, sincemost of the fiber and nutrients are in the skin, but do cut out the core.

4. Dice and place apple pieces in a large bowl. Put the cored apples in an 8 X 8 inch  casserole dish and set aside

5. In the large bowl of chopped apple pieces toss in nuts, dates, ginger root, oat flakes,spices, salt. currants and juice it was re hydrating in, 1/4 cup of maple syrup and all butter.  Mix with a spoon until you have a crumbly mixture.

6. Stuff each apple with the nut/seed mixture, then drizzle with remaining apple juice and 1tablespoon more maple syrup to keep it moist and place in an 8 x 8 inch square baking dish.

7. Bake uncovered for 40 minutes – 1 hour until the fruit is just soft. You may need to adjustbaking times depending on how big the apples are.

8. Serve each baked apple with optional  whipped coconut cream & enjoy the true taste of apples!


Beautiful Layered Beet Salad

| June 26th, 2013

This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado.  Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.

1 pound fresh beets (red, golden or your choice)
1 tablespoon or more champagne white wine vinegar
1/2 teaspoon Celtic or sea salt
1 tablespoon extra virgin olive oil (make sure this is your best)
A large handful of cleaned young field greens or lettuce
1 ripe firm avocado sliced
1 teaspoon fresh lemon juice
Optional:  Blueberry chutney as featured in this photo

Clean and trim the greens to 1/2 inch from the beets and save greens for another meal
Place beets in a baking dish with water half way covering beets usually  an inch or so deep
Cover tightly and bake 350º 1 hour or until tender when pierced with a paring knife
Uncover, cool and cut the tops and bottoms off then peel.  The skins should slip off easily.
Dice the beets and sprinkle with the vinegar and the salt while beets are warm and let stand a few minutes to allow beets to absorb the flavors.

Taste and adjust with more vinegar or salt.  Toss with extra virgin olive oil.
Place beets on field greens then layer a few slices of avocado on top.
Scatter some of the blueberry chutney over each serving.
Drizzle olive oil and lemon juice over all and serve.

Blueberry Chutney (To use as a topping for the Marinated Beet Salad)

1 tablespoon olive oil
2 tablespoons minced shallot (a medium sized shallot)
2 teaspoons minced fresh ginger
1 medium garlic clove, minced
2 cups fresh blueberries
1/4 cup blueberry vinegar (Lee has an easy recipe) or red wine vinegar
3 tablespoons maple syrup
1/4 teaspoon Celtic or sea salt


Place a sauté pan over medium heat then add oil and shallot cooking until softened,  but not browned about 4 minutes. Add ginger and garlic and cook until fragrant, about 30 seconds.

Gently toss in blueberries, vinegar, maple syrup and salt and bring to a boil. Reduce heat and simmer until thickened, about 20 minutes.

Let cool to room temperature, pour into an airtight container and store in refrigerator for up to 2 weeks.

-To your good health, Lee Newlin

Good for You Lentil Salad

| June 26th, 2013


This combination is powerful.  You’ll find it hard to beat the cholesterol lowering fiber from lentils, lycopene from tomatoes, and one of my favorite healthy foods-cancer fighting red peppers. Vitamin E from olive oil rounds out this nutritional knock out dish.  I think it is one of the best recipes for both great flavor and great health benefits plus it is perfect for a picnic.


                                                                                                                                                           1 cup dried lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
2 tablespoons red wine vinegar
1 teaspoon Celtic or sea salt (has lots of minerals)
Freshly ground black pepper to taste

3 tablespoons extra-virgin olive oil (this is the one with the most vitamin E)
½ of sweet red pepper, finely diced (more vitamin C than an orange)
3 tablespoons chopped parsley or basil
1/2 cup thinly sliced scallions (green and white parts) or fresh chives
1/2 cup vegan cream cheese
1 cup sliced tomatoes or cherry tomatoes right out of the garden

Optional: sliced Kalamata black olives but for me this is critical in the over all flavor

4  large leaves (cleaned and dried) romaine lettuce leaves (one of the most nutritional lettuces you can buy)



1. Sort and rinse the lentils. Place in a saucepan and cover with water by 3 inches (the length of your index finger) and bring to a gentle boil. Immediately reduce to a simmer and cook until tender all the way through about 20 minutes.  Don’t overcook to avoid mushy texture. Drain.

2. Toss the hot lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and adjust seasonings if needed. Then gently add the olive oil, red peppers, scallions, cherry tomatoes, feta and parsley.

3. Ladle each serving of the room temperature lentil mixture into a large lettuce leaf and garnish with the above suggestions to your liking.  Serve immediately.

-To your good health, Lee Newlin


Strawberry Shortcake the Smart Way!

| May 9th, 2013

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 non dairy milk like almond or flax milk
½ t. apple cider vinegar
1/2 cup maple syrup
1/3 cup organic 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 or 1 tbsp of ground flax seed mixed with 2 tbsp of water which replaces 1 egg
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

The Peaceful River Club Sandwich

| April 13th, 2013

THIS is a great tasting healthy sandwich!

The PRF Club serves 4

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 Vegenaise mayo. 1/2 tbsp. chipotle adobe canned, 2 tbsp. cilantro chopped, 1 garlic clove , one green onion sliced and 2 tsp. lime juice whirl in a food processor till smooth) This spread is incredible!!

1 sliced thin ripe Cherokee Purple fully ripe tomato (loaded with lycopene)

1 large avocado sliced

1 small red onion sliced thin

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)

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


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

Massaged Kale Salad

| March 2nd, 2013


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.