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  1. 1. Health Coach Quinn Asteak, AADP & Erin Telford, L.Ac & Certified Herbalist IMMUNITY NOW with november 3, 2010 cooking party
  2. 2. apple salsa health benefits: An apple a day truly does keep the doctor away. Apples are loaded with anti-oxidants and studies actually show that eating apples helps reduce risk of some cancers, cardiovascular disease, asthma, and diabetes… and that’s just to name a few! 2 granny smith apples, peeled and chopped 1/2 small red onion, quartered 1 small jalapeño chile, seeded 1/4 cup coarsely chopped cilantro 3 tablespoons fresh lime juice 1 tablespoon apple cider vinegar (optional) 1/4 teaspoon salt 1/4 teaspoon sucanat, or other natural sweetener Directions: 1. Using a food processor, finely chop the red onion, jalapeño and cilantro. 2. Transfer to a bowl and add the apples. Stir in the lime juice, apple cider vinegar, salt and sweetener. 3. Serve with all natural chips. serves: 6 preparation time: 7 minutes
  3. 3. grapefruit supreme with ginger drizzle health benefits: Heard of the Grapefruit Diet? Well, grapefruits do actually help you lose weight. They boost metabolic function and improve insulin resistance. Grapefruit: 3 Grapefruits, supremed Juice of 1 grapefruit 1 tablespoon honey 1/2 teaspoon cinnamon (optional) Syrup: Zest of ½ a lemon ½ cup succanat crystals or maple crystals 3” ginger, peeled and cut into coins ¼ cup sweet dessert wine 1 cup water Directions: 1. Combine lemon zest, succanat, ginger, wine and 1 cup of water in a sauce pan; bring to a boil until reduced to 1 cup. Cool. Strain the ginger syrup from the coins. 2. Supreme the grapefruit. Toss with mixture of honey and grapefruit juice. Broil for 3-4 minutes until browned. 3. Serve over yogurt with ginger drizzle and garnish with sliced almonds (optional). serves: 6 preparation time: 25 minutes
  4. 4. water sautédsuper veggies health benefits: Mushrooms have been used for their healthy properties for eons in eastern medicine due to their ability to absorb and safely eliminate toxins Broccoli, cauliflower, kohlrabi, bok choy, brussel sprouts and chard are all part of the incredible "brassica" family, and their ruling king—is cabbage ¼ cup water or vegetable stock 1 inch ginger, peeled and minced 1 cup mushrooms 1 cup Chinese cabbage, sliced thin 1 cup broccoli florets 2 large handfuls of kale Directions: 1. Put water and ginger in a pan on high heat. 2. Once the aroma of the ginger starts to come through put in the broccoli. Cover and cook for a few minutes. 3. Then add cabbage and mushrooms. Cover and continue to cook. 4. Once all vegetables are tender add in the kale. Cover and cook for another 1-2 minutes. serves: 6 preparation time: 7 minutes
  5. 5. spicy sweet potato soup health benefits: Sweet potatoes are full of powerful antioxidants, Vitamin A, potassium and even calcium. Make sure to eat the skins, they are the most nutritious part and packed with fiber. 2 large sweet potatoes, peeled and cubed 1 tablespoon butter or extra virgin olive oil 1 onion, sliced 2 cloves garlic, sliced 4 cups chicken stock 1/2 teaspoon ground cumin 1/4 teaspoon crushed red pepper flakes 2 tablespoons grated fresh ginger root 1/4 cup smooth, all natural peanut butter 1 lime, juiced (about 1 tablespoon) Directions: 1. In a small bowl combine yogurt and lime zest, stir together then set aside in the fridge to allow the flavors to blend. 2. Melt butter in a large pot over medium heat. Add onion and garlic, and cook for about 5 minutes, until softened. Add sweet potatoes, and chicken stock. Season with cumin, chili flakes and ginger. Bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, until potatoes are tender. 3. Puree the soup using an immersion blender or regular blender. If using a counter top blender, puree in small batches, filling the blender just a bit past half way to avoid spilling. Pour back into pot and whisk peanut butter into the soup, and heat through. Stir in lime juice. 4. Serve with a dollop of the reserved lime-yogurt serves: 4 preparation time: 35 minutes soup lime yogurt: ½ cup full-fat plain organic yogurt 1 teaspoon grated lime zest
  6. 6. immunity boosting beans health benefits: Red peppers have more Vitamin C than oranges Onions, garlic, scallions, chives and leeks are all part of the same family, and all have incredible anti-viral, anti-microbial and anti-fungal properties. Garlic was used as Russian penicillin during WWII. It’s a perfect nutraceutical. It also helps ward off vampires. beans: 1.5 cups cooked lentils 1 red pepper, diced ½ cup onions or scallions, chopped ¼ cup fresh herbs: cilantro, basil or parsley* * (optional) Directions: 1. Mix ingredients for the dressing in a bowl. 2. In a separate bowl, combine the beans, veggies and herbs. Add dressing and toss well to combine. 3. Marinate for about 30 minutes before serving. NOTE: Can also serve warm, by putting all ingredients in a pan and sautéing on medium heat for 10 minutes. serves: 4 prep time: 10 minutes, chill: 1 hour lime yogurt: 1 tablespoon apple cider vinegar 1 tablespoon extra virgin coconut oil 1 tablespoon honey 1-2 cloves garlic
  7. 7. honey ginger nut bars health benefits: The harder the honey the more nutritious it is. Seeks out raw, unfiltered, local honey— it’s like nectar of the gods. It stimulates natural anti-body production when you are feeling ill, and when taken regularly helps prevent seasonal allergies. Ginger in Ayurvedic medicine (from India) is used as a cure-all. It soothes nausea, helps digestion, improves circulation and most of all boosts the immune system due to it’s strong anti-viral and anti- microbial properties. 1 cup raw or roasted peanuts 1 tablespoon grated fresh ginger 2 tablespoons sesame seeds 1 cup dried fruit (cranberries, raisins, dates, or a mixture) 2 tablespoons honey Directions: 1. Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you don't want it to have the consistency of peanut butter). 2 . Add honey and process/ pulse long enough for it to blend in. 3 . Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more. 4 . Cut into 1-inch squares. yields: 24 pieces prep time: 10 minutes, chill: 1 hour
  8. 8. no bake apple cranberry cake 1/2 cup millet rinsed ½ cup corn grits 3 cups apple cider or juice 1 cup fruit (fresh or dried) 1 teaspoon cinnamon pinch of sea salt Directions: 1. Combine all of the ingredients, except cinnamon, in a medium size saucepan over high heat. Bring to a boil, then cover and reduce to simmer for about 20 minutes, until all the juice is absorbed and millet is tender. 2. Give it a taste; if millet is still crunchy, add more juice, cover, and simmer for another 3-5 minutes, then check the tenderness again. (may need to repeat this step a few times) 3. When at desired consistency, mix in the cinnamon then pour mixture into a standard loaf pan and let it cool for about 1 hour, until set. Slice and serve. Store leftovers in the fridge. yields: 12 pieces prep time: 30 minutes, chill: 1 hour