HEALTH COACH: Umami Recipes With Anti-Aging Super Nutrients

HEALTH COACH

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Featured Anti-aging Super Nutrients:
Antioxidants

Astazanthin
Co Enzyme Q10 (Ubiquinol)
Glutathione
Omega 3

Resveratrol

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Umami Part One

The Fifth Taste
and an Interview
with Chef Alex Svenne

Cheesy Green Chile and Potato

Chowder

Arabian Carrot Dip

3 carrots, peeled and grated

1 T olive oil

1 garlic clove, crushed

2 t salt

½ c coconut yoghurt/kefir/vegan sour cream

2 T lemon juice

2 T chopped fresh mint

⅓ c pine nuts, toasted

Bahārāt Spice Mix

1 t ground black pepper

1 t cumin

1 t paprika

½ t ground coriander seed

3 cloves

¼ t nutmeg

¼ t cardamom

a pinch of cinnamon

Prepare the spice mixture. Simply add all the ingredients in a dry non-stick skillet and heat, stirring until it begins to smoke ever so slightly and become aromatic. As soon as it begins to smoke, add the oil, carrot and a pinch of salt and heat until the carrot is just cooked through. It should be just tender and fragrant. Set aside to cool down a bit – and don't forget to pick out those 3 cloves! In a small pan, gently toast the pinenuts on a medium heat until lightly golden.

In a food processor or blender, combine the carrot, pinenuts and all remaining ingredients and pulse until the desired consistency is reached – I like my dips a little chunky, like a pesto. Transfer to a serving bowl and garnish with a little extra sprinkle of paprika and pinenuts. Serve with wholemeal pita crisps, corn chips or vegetable sticks – or with these delicious gluten free Hemp Seed Crackers...

Hemp Seed Crackers with Garlic, Rosemary and Sea Salt

1 c cooked brown rice

1 c cooked quinoa

½ c hemp seeds

¼ c ground flax seeds

1 T Tamari soy sauce

1 t sea salt

1 ½ T olive oil

3-4 sprigs rosemary, stems removed

½ t garlic powder

Place ground flax seeds in a bowl and cover with ½ cup water, allow to soak while you prepare everything else. In a dry skillet over medium heat, toast the hemp seeds until fragrant. Remove from heat and set aside.

Blend cooled rice, quinoa, soaked flax, salt, tamari and olive oil in a food processor until a dough is created – it should form a ball in the food processor (add water if too dry, one tablespoon at a time). Then add the toasted hemp seeds and pulse to incorporate. The dough will be very sticky. Preheat oven to 350°F/175°C. Wolf & Willow

Hot & Sour Shrimp Noodle Soup

1 T peanut oil

small piece of ginger, finely chopped

900 ml vegetable stock

200 grams large rice noodles

1 T oyster sauce

1 t dark soy sauce

2 T fish sauce

pinch of sugar

1 thick red hot chilli pepper, deseeded and thinly sliced

2 small garlic cloves, minced

10 tiger shrimp, tails on

2 green onions, thinly sliced

1 lime, juiced

small handful of cilantro leaves

Add the oil to a large saucepan and add in the ginger over high heat. Fry for a few seconds and then pour in the vegetable stock. Bring to a boil, then reduce and simmer for 10 minutes.

While the stock heats up, cook the rice noodles according to direction. For large noodles, boil for 6 minutes and then drain. Keep warm.

Add the oyster sauce, soy sauce, fish sauce, hot chilli and garlic to the stock and reduce heat, simmering for 5 minutes. Add in the shrimp and continue simmering for a further 5 minutes, until the shrimp is cooked.

Add the lime juice, sugar and green onions and cilantro to the saucepan. Season to taste.

Run the noodles under hot water to prevent sticking and divide among two bowls. Remove the shrimp and set aside. Pour the stock over top and arrange the shrimp on top. Add a bit of fresh cilantro on top to garnish.

Coconut, Lime & Red Cabbage Coleslaw with Macadamia Nuts

2 c thinly shredded red cabbage

2 c thinly shredded savoy cabbage

2 T finely diced red onion

2 T lime zest

juice of one lime

1/2 c coconut milk (not light)

3-4 drops stevia

pinch of himalayan salt

1/2 c raw macadamia nuts, roughly chopped (optionally you could try cashews too)

In a large bowl combine both cabbages, onion, and lime zest. Wisk together lime juice, coconut milk, stevia and salt. Coat cabbage mixture, tossing well, using part or all of the dressing as you may. Top with chopped macadamia nuts. Yield: 6 small servings

Alkaline Sisters

Italian Lentil Sliders

Lentil balls

1/2 c cooked lentils

1 c cooked brown rice

1/4 c old fashioned oats

1/4 c + 2 tablespoons wheat germ

2 T soy sauce

2 T olive oil

2 t fresh lemon juice

1/4 c whole wheat flour

1/2 t sea salt

1/2 t fresh ground black pepper

1 t balsamic vinegar

1/8 t nutmeg

1/2 t chili powder

1/2 t garlic powder

1 t onion powder

2 t dry mustard

2 t molasses

Sauce

1 T extra virgin olive oil

1/2 c chopped onions

1 T finely chopped carrots

1/2 c finely chopped celery

1 T chopped fresh parsley

1 clove garlic, minced

1 15 ounce can diced tomatoes

1/2 t dried basil

1 t tomato paste

Sea salt, to taste

Fresh ground black pepper, to taste

Plus

8 slider buns

1 T vegan butter substitute

1-2 c arugula (depending on how much you love arugula)

1 c Daiya Mozzarella Style Shreds (or the Trader Joe’s version)

Preheat your oven to 300 degrees Fahrenheit. Mix all of the lentil ball ingredients together in a large bowl. Scoop out approximately 3 tablespoons of the mixture and use your hands to form the mixture into balls. Place the lentil balls on a baking sheet lined with parchment paper. Cook for 15 minutes on each side, 30 minutes total. Remove from the oven and let stand for 10 minutes.

Malfatti / Gnudi

Malfatti or Gnudi is a traditional Tuscan dish. It’s essentially ravioli without dough called gnudi which in Tuscany means naked or also malfatti meaning not well made. This dish gets its name from the fact that it is really the filling of the ravioli without the pasta. A delicious combination of ricotta, spinach, basil and ground pistachios come together into a light and airy dumpling which is poached then quickly sautéed on a little butter until it is crispy and golden brown. Topped with a drizzle of Truffle-infused cream sauce, this dish is fabulous as a starter or as an entrée to an Italian-themed evening.

Ricotta, Pistachio & Basil Gnudi with Truffle Cream Sauce

Gnudi:

1 c /250 g ricotta, well drained

7 T /100 g flour

3 T/50 g parmiggiano-reggiano, grated

2 eggs

2 T pistachios, coarsely chopped

2 T basil, finely chopped

2 T cooked spinach, finely chopped

salt and pepper to taste.

Sauce:

A knob of butter

2 scallions, finely chopped

2 cloves of garlic, finely chopped

4 T dry white wine

3.5 oz /100 ml chicken or vegetable broth

7 oz /200 ml single cream

Truffle oil or shaved truffles to taste

To prepare the sauce, melt the butter in a saucepan, then sauté the scallions and the garlic over medium heat for about 4-5 minutes. Add the wine and broth and simmer until the liquid almost disappears.

In a small saucepan, cook the cream over a moderate heat until it's reduced by half. Add to the sautéed scallions, and flavour with some truffle oil, salt and pepper. Cover and keep warm.

To prepare the malfatti, mix all of the ingredients together in a large bowl and combine until well blended. Season with the salt and pepper to taste.

In the meantime, bring a large pot of salted water to the boil. Using two small spoons, form the ricotta mixture into little egg-shaped balls and toss into the boiling salted water. As soon as they float to the surface, the gnudi will be cooked. Drain with a slotted spoon and toss them in a saucepan with 125 g of butter and sauté until they’re crisp and golden brown.

To serve, arrange the gnudi on warmed dishes and garnish with a generous drizzle of sauce and a few drops of white truffle oil, and sliced fresh truffles if you have them. Serves 4-6

Scrumpdillyicious

FRESH Fig & Walnut Salad with Lemon Lime Vinaigrette

Salad

Spring Greens, Spinach & Arugula Mix

Fresh Black Mission Figs, Sliced

Raspberries

Feta Cheese, Crumbled

Coarse Salt & Cracked Black Peppercorn

1 Cup Shelled Walnuts, Chopped & Roasted

1 T Olive Oil

2 T Rosemary, Finely Chopped

Vinaigrette

1 c Extra-Virgin Olive Oil

4 T Lemon Juice

1-2 T Orange Blossom Honey

4 t Lime Juice

2 t Dijon Mustard

3 t Fresh Thyme Leaves, Finely Chopped

3 Cloves Garlic, Minced

3 t Coarse Salt, or to Taste

1 t Cracked Black Peppercorn, or to Taste

Walnuts

Pre-Heat Oven to 350ºF. In Large Mixing Bowl, toss Walnuts, Olive Oil, & Rosemary. Spread Walnuts evenly in a single layer, over a baking sheet lined with parchment paper. Bake for 10-12 Minutes, or until Golden Brown. Pull from Oven & all to cool before plating.

Lemon Lime Vinaigrette

Combine all Ingredients in a Glass Jar w/ Screw-on Lid. Secure Lid & Shake Vigorously until all Ingredients well-mixed. Season to taste with Salt/Pepper.

Salad

Toss Greens & Raspberries in Mixing Bowl with Vinaigrette. Add sliced Fig, Feta Crumble, & Roasted Rosemary Walnuts. Season with Salt / Pepper, to Taste.

A Bachelor and His Grill