Health Coach Quinn Asteak, AADP
& Erin Telford, L.Ac & Certified Herbalist
IMMUNITY NOW with
november 3, 2010 cooking party
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
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
with ginger drizzle
Heard of the Grapefruit Diet? Well, grapefruits do actually
help you lose weight. They boost metabolic function and
improve insulin resistance.
3 Grapefruits, supremed
Juice of 1 grapefruit
1 tablespoon honey
1/2 teaspoon cinnamon
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
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
water sautédsuper veggies
Mushrooms have been used for their healthy properties for eons in
eastern medicine due to their ability to absorb and safely eliminate
Broccoli, cauliflower, kohlrabi, bok choy, brussel sprouts and chard
are all part of the incredible "brassica" family, and their ruling
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
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
serves: 6 preparation time: 7 minutes
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)
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
½ cup full-fat plain organic yogurt 1 teaspoon grated lime zest
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.
1.5 cups cooked lentils
1 red pepper, diced
½ cup onions or scallions, chopped
¼ cup fresh herbs: cilantro, basil or parsley*
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
1 tablespoon apple cider vinegar
1 tablespoon extra virgin coconut oil
1 tablespoon honey
1-2 cloves garlic
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-
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
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
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
no bake apple
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
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