Recipes

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Recipe November 2013, Katherine Conte

Pumpkin Cornbread Muffins
Muffin are one of my favorite snacks. I love the take-n-go format and the built in serving size. Pumpkin and corn make a warm and earthy combination, true to a New England Fall. I found this recipe some years ago and cannot recall the source. Yet as I do with most recipes, I modify to make it fit the Whole You! way of eating. Here I used whole wheat flour, but gluten-free flours can easily be substituted. Enjoy!

modified for Whole You! Program
DRY INGREDIENTS:
2 cups whole wheat flour
2 tsp baking powder
2 tsp baking soad
1 tsp salt
2 tsp pumpkin spice
2 cups corm flour or corn meal
WET INGREDIENTS:
1 15oz can pumpkin puree
1/2 cup turbinado sugar or maple syrup
2 tsp egg replacer *(mixed with water)
2/3 cup applesauce (or 2 mashed bananas) 2 Tbsp apple cider vinegar
1 cup unsweet almond or soy milk
Oven 350
Mix and stir all dry ingedients
Mix and stir all wet ingredients
Mix dry and wet together until well blended
Pour into lightly sprayed muffin pans or cupcake liners Bake 20 minutes

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Recipe October 2013, Katherine Conte

Millet with Butternut and Onions
Millet is a versatile whole grain, very nourishing to the spleen and stomach. Here I offer two favorite ways to prepare millet. It can be dry cooked alone so I mix millet with a bit of quinoa and cook with onions and butternut squash to add natural sweetness.

3/4 c millet
1/4 c quinoa
3-4 c water
1 medium onion. sliced
1/2 butternut squash, cubed
pinch salt

1) Rinse and drain millet and quinoa, place in heavy bottomed pot add onion, squash, water and salt.
2) Cover and bring to boil, then lower heat to med/low and lets cook 30-40 minutes. Check to see if water absorbs and add more water 12 cup at a time if the mixture dries up.
3) Take off heat and let sit 5-10 minutes, do not stir. When ready to eat, fluff with fork and serve with greens (as shown here). Quick tip: add more water and eat leftovers for breakfast.

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Millet Balls
Here’s a delicious variation to the above recipe.
1 scallion chopped
1 carrot diced
1/2 cup toasted sesame seeds
1/2 cup chopped parsley
1 tbsp shoyu

1) Take the Millet Butternut recipe cooked through (see above) and place in large bowl
2) Add all ingredients listed here,combine with hands.
3) Form mixture into small balls approx 3 inches wide
4) Place in oven preheated to 400, and bake for 20 minutes
5) Finish under the brolier for 2 minutes if you like a crunchy texture.

chick bean soupRecipe for Sept 2013, by Katherine Conte
When you eat according to the season, the day, and how you are feeling you tend to get very intuitive in your cooking. Here is a recipe I improvised after teaching class one Monday morning.The day was cloudy and even though it wasn’t very cold outside I felt a bit chilled. I wanted something warm but not too heavy. For me this recipe pulls together the season of Earth also known as late summer–that time in between Summer and Fall. Just look at the ingredients! they are a bit of late summer and a bit of early fall foods. Perfect and delicious. The creamy texture is soothing and the root vegetables add a natural sweetness, all beautifully nourishing for the “earth” organs of stomach and spleen.

Creamy Chick Bean, Roots & Greens Soup
1 medium onion- diced
1 carrot- chopped small
1 parsnip- chopped small
2-3 cups water (adjust to your preference)
1” square kombu – or a small pinch of sea salt if you don’t have kombu

1 ear of corn with kernels removed
1 cup golden zucchini chopped (green zucchini, or another squash would do)
1-1/2 cups cooked chick beans (if using a can, drain liquid)
1 cup chopped spinach (or any other leafy green)
1 Tbsp chick bean miso, or sweet miso (gently dissolved in 1/3 cup broth)
1/2 lemon

Cooked rice or any grain.

1) Place water onion, carrot, parsnip and kombu in pan, cover and bring to boil. Reduce heat and cook for 10-15 minutes until the parsnip is tender but not mushy.
2) Add corn, 1-1/4 cup of chick peas. Simmer 5 minutes.
3) Optional: using immersion blender, puree the soup, keeping some texture to the vegetables. Add the remaining 1/4 cup of chick beans, the dissolved miso, a pinch of white pepper (optional). Stir in the chopped greens and lets simmer uncovered (do not boil) for another 5 minutes.
4) Let sit for 10 minutes of until ready to serve. Place in bowls and add a squeeze of fresh lemon juice on the top. Serve with a side of cooked rice or put the rice right into the serving bowls.