Kira the Wonder Dog’s Greatest Adventure

September 20, 2014 by leeyinger

On September 8th, Kira the Wonder Dog left this planet for her greatest adventure ever leaving a large hole in my heart. I trust that with time (and apparently a lot of cooking) my heart will mend. Kira brought a smile to so many over the years with her ridiculous antics, sweet smile and her loving loyalty. Her pal Poohger continues to look around the house and yard for her. and when we take our familiar walks through the neighborhood Poohgar stops at all the Kira spots looking around as if she expects her to jump out from the bushes. I must admit I haven’t quite adjusted to the routine of our lives without her. And so this blog post is in honor of our dear friend Kira who brought us all great joy and who is running those grand figure 8s in puppy heaven now.

As the crisp fall air, perfectly blue sky and shorter days become the daily experience I have been gathering the foods I planted this summer to store so the fresh tastes of summer are available during the winter months. This week I have made pesto and pickles…guess it has been a “P” week. There is nothing quite as nice as making a pesto dish in January to remind us that spring will come again before long. In fact I’m not waiting until January to eat some pesto. I found these delightful recipes in Eating Well Magazine and I’ll be making the arugula pesto tonight. http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_pesto_recipes

I also put up about 16 pints of dill pickles, some the refrigerator variety and some the old fashioned canned variety. I like the uncooked version because the healthy bacteria don’t get cooked out of the pickles when you refrigerate them. This weekend I will be putting up several pints of red and green cabbage sauerkraut also without cooking out the healthful bacteria. This is an easy to follow recipe for homemade sauerkraut that I found to be very good: http://www.freshpreserving.com/recipes/homemade-sauerkraut. There are many health benefits to eating traditional fermented foods which I have shared in previous blog posts. If you would like more information check out Dr. David Williams http://www.drdavidwilliams.com/traditional-fermented-foods-benefits/ and Dr Oz http://blog.doctoroz.com/oz-experts/fermented-foods-for-powerful-immunity. Starting with sauerkraut is easy but there are many wonderful quick pickle recipes out there as well. I’m adding a broccoli stem quick pickle I make and eat weekly:

Broccoli Stem Pickles

2 cups broccoli stems

2 tsps rice vinegar

2 cloves garlic minced

½ tsp fresh grated ginger

½ tsp coriander seeds crushed

½ tsp cumin seeds crushed

½ tsp sea salt

Using a sharp knife peel away the fibrous skin of the broccoli and then cut the pale inside trunk into matchsticks.

Blanch broccoli matchsticks for 1 minute in boiling water, rinse immediately with cold water. Then place in glass bowl.

Whisk together remaining ingredients and pour over broccoli matchsticks in glass bowl.

Refrigerate for 2 hours, serve.

Benefits of Broccoli from The New Whole Foods Encyclopedia by Rebecca Wood

Broccoli supports the liver, spleen, stomach and bladder and helps to regulate circulation. It treats the eyes and helps to reduce eye inflammation. Broccoli is slightly diuretic. It’s anti-cancer, anti-fungal, anti-viral and anti-bacterial properties are due in part to its immune boosting glusinolates (specifically indole-3-carbinol and sulforaphane). Broccoli contains twice as much vitamin C as an orange and is a superior source of vitamin A and K. It has almost as much calcium as whole milk and its calcium is better absorbed. Broccoli contains selenium, is a modest source of alpha tocopherol vitamin E and has value as an antioxidant.

So here’s to you Kira girl…we love you and hold you close in our hearts forever.

Take a moment this weekend to tell the people and pets in your life how much they matter to you. Share a meal together without the distraction of phones, TV or computers. Relish these simple times together sharing attention and love and you will be spreading the ripple of that love and appreciation into a world that can at times seem unkind.

I send prayers of gratitude to all that has given of itself on this day.

The strong beans, and the hardy grains, the beautiful leafy green plants and the sweet juicy fruits.

I thank the sun that warmed and vitalized them, just as it does me,

And the Earth that held and nourished them, as it does me,

And the waters that bathed and refreshed them, as they do for me.

I thank the fire that transformed them, just as I wish to be transformed by the fire of Spirit.

I thank the hands that grew and prepared this food,

Just as I thank all those that have touched me in so many ways.

Sedonia Cahill

Blessed Be

Leanne Yinger, M.Ed.

Certified Holistic Health Coach @ Kira’s Kitchen

Blog: http://kirasgoodeatskitchen.com

Website: http://leanne-yinger.healthcoach.integrativenutrition.com

On Living

April 28, 2014 by leeyinger

Smile, breathe and go slowly

Thich Nhat Hanh

As we venture out each day to do whatever it is that we do it is good to be grounded in some type of mindful practice. When we take the time to truly pay attention to our body and how we interact with the world, we can learn how to live richer, fuller lives. I start each day with a moment of gratitude. Waking in the morning reminds me that I am simply thankful for being here to greet another day and all the day will bring.

This weekend I completed basic training in EMDR, Eye Movement Desensitization and Reprocessing, http://www.emdrhap.org/content/what-is-emdr/. This is a form of psychotherapy developed by Francine Shapiro that has been documented to be very effective with symptoms related to trauma. In order to become an EMDR therapist you must experience it first hand and so today I find myself even more mindful than usual….and this is a very good thing!

I am mindful that in my personal business @ Kira’s Kitchen I have several programs about to begin and that means I have lots of work to do. There was a time that the knowledge of all that needed to get done would have sent me into a tailspin. Now I am able to just acknowledge the tasks, line them up and plug away until they are complete. Seems simple enough right? For each of us the answer is different and so we each get to decide for ourselves.

I am also mindful that I love both my jobs as a Holistic Health Coach and as a Clinician. What a blessing that is in life to love the work we do! Now that hasn’t always been the case. At some point in my life I made a decision to live with purpose, to do things that feed my body and soul while offering something meaningful to the world around me. The difference now is that I can appreciate where that mantra has brought me and I can be grateful that I’m here.

And so I will keep this blog post short. I love the comments and feedback my followers share and enjoy the good work you are all doing as well. To be blessed with good work, good health and so many wonderful people in my life who I love and I believe love me (even on those truly impossible days) is a gift that keeps giving. It allows me to take on the world and be as courageous as I need to be.

~ “Freedom is not given to us by anyone; we have to cultivate it ourselves. It is a daily practice… No one can prevent you from being aware of each step you take or each breath in and breath out.” ~ Thich Nhat Hanh

Be Well

The Scoop on Sugar

April 19, 2014 by leeyinger

Did you know that the average person eats 22 teaspoons of sugar per day! It’s a fact, and we aren’t just pouring those 22 teaspoons into our tea and coffee either. But, If we decide to have that Starbucks Frappucinno we are consuming a whopping 44 teaspoons of sugar kids…and that lemon poppy seed Clif bar has 21 teaspoons of sugar. For the record, a reasonable amount of sugar for us to consume daily if we are not diabetic is approximately 6 teaspoons for women and 9 teaspoons for men.

Now that doesn’t mean you NEED to eat that sugar, it just means it is not likely to cause adverse health in the long run. Remember we are talking about added, refined sugars. It is wise to simply avoid all together the high fructose corn sugar as research shows that there is potential for non alcoholic liver damage from the over consumption of HFCS.

Children are at greater risk for adverse health, mood/emotion and behavior issues from overconsumption of sugars. AND the recommendation for daily consumption drops significantly for children. It’s only 3 teaspoons daily for children 4-8 years of age.

If we look for it we can find sugar in the most surprising places, in foods we thought were healthy. Become a food detective and read the labels before purchasing that healthy cereal or energy bar. If it has an ingredient that ends in “ose” that is a sugar derivative and you want to just walk away from that product and head to the fresh fruit isle.

So to recap, refined sugar and high fructose sugars are connected to food related health issues such as obesity, heart disease and diabetes. There is no nutritional value in consuming them and there are healthier options. Why not start today to kick your sugar habit and find better healthier options.

Try this delightfully easy recipe for taming your sweet tooth:

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:

For the adzuki balls:

1/2 cup dried adzuki beans
3/4 cup pecans
6 or so pitted medjool dates (about 1/2 cup)
1/4 cup cocoa
1/4 tsp vanilla extract
1/4 tsp salt
1 tsp maple syrup (optional)
1-2 teaspoons rice milk (optional)

For the topping:

You can choose either shredded coconut, chopped pecans or chopped cashews. You’ll need about a cup of whichever one you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out before adding the remaining items.

1 cup of selected topping
1/4 tsp sea salt (the larger flakey kind if possible)

Directions:

Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

In a food processor or blender, blend the nuts for your topping (if using) and set aside. Add 3/4 cup cooked adzuki beans (they will have swollen up so your 1/2 cup should have turned into at least 3/4 cup), 3/4 cup pecans, dates, cocoa powder, vanilla, and salt. Blend until smooth, scraping down the sides of the bowl if necessary. If it is too dry to blend well, you can add rice or almond milk a teaspoon at a time to add moisture. You can also add a teaspoon of maple syrup to make it a little sweeter (if you use the maple syrup you probably won’t need the rice milk)

Scoop out the dough a tablespoon or so at a time and roll into balls. Sprinkle them with just a bit of the sea salt and then roll the balls in the topping until they are coated then put them in the fridge for about an hour to firm up.

If you’d like to learn more about how to detect the sugar in your diet and control the amount you consume go to my website and sign up for my free (this time only) lecture on May 10th at 1:00pm at The David and Joyce Milne Library in Williamstown, MA. http://milnelibrary.org/

Also follow my blog and check out my website: http://www.leanne-yinger.healthcoach.integrativenutrition.com/ for healthier sweet options and free recipes. You can send me an email as well with questions or to sign up for one of my programs at kiraskitchen5@gmail.com.

“In the sweetness of friendship let there be laughter, and the sharing of pleasures.”

Kahlil Gibran

Peace and Brightest Blessings

Spring Cleaning

April 11, 2014 by leeyinger

Well it’s that time of the year when we look around our dwelling and decide what we can live with. The windows are beckoning to us to grab the environmentally safe (I like http://www.ecoproductsstore.com/products.html) window cleaner and get to work. The yard is full of debris from the winter and the snow has finally disappeared. At my house, my furry girls Kira and Pooh are desperate to be outside and pine away at the kitchen door until we go out for a walk. There is much to do and I plan to get out there with my rake this weekend but for now I’m planning a different type of Spring Cleanse to be offered on my Health Coaching website….

http://leanne-yinger.healthcoach.integrativenutrition.com/. I’ll be offering a supported 10 or 21 day spring cleanse starting May 1st to anyone interested in doing a little external spring cleaning and some truly reinvigorating internal spring cleaning. This program will follow a season of sugar and sweets with both Passover and Easter behind us we will be able to commit to our health and eating cleaner.

Both programs will offer daily support email check ins to see how you are progressing, a menu plan to follow including recipes, coaching and suggestions for diet and lifestyle changes you can easily make to improve you energy and revitalize your spirit. With Spring upon us it is the perfect time to readjust your priorities and make your health number 1!

Feel free to contact me with questions or go directly to my website and sign up.

Here is a sample recipes we will cook during our cleanse:

Ginger Broiled Salmon

Prep time: 5 minutes

Cooking time: 10 minutes

Yields: 2 people

Ingredients:

1 tablespoon coconut oil

1/4 cup water

2 teaspoons fresh grated ginger

1 tablespoons umeboshi plum vinegar

2 4-ounce wild salmon fillets

Directions:

Make marinade my combining oil, water, ginger and vinegar.

Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes.

Preheat broiler.

Broil fish skin side down for 6-8 minutes.

Baste with remaining marinade once or twice while broiling.

Use any remaining marinade as a sauce and serve.

– See more recipes at: http://leanne-yinger.healthcoach.integrativenutrition.com/

There will also be vegan, vegetarian and macrobiotic dishes such as this delightfully complete meal below: Black Bean and Mango Salad with Quinoa! Yummy stuff to look forward to so take that first step toward improving your vitality.

SPRING IS NATURES WAY OF SAYING LET’S PARTY! 🙂

Robin Williams

Be Well

A Winter’s Afternoon

February 27, 2014 by leeyinger

White-Eyes

In winter

all the singing is in

the tops of the trees

where the wind-bird

with its white eyes

shoves and pushes

among the branches.

Like any of us

he wants to go to sleep,

but he’s restless—

he has an idea,

and slowly it unfolds

from under his beating wings

as long as he stays awake.

But his big, round music, after all,

is too breathy to last.

So, it’s over.

In the pine-crown

he makes his nest,

he’s done all he can.

I don’t know the name of this bird,

I only imagine his glittering beak

tucked in a white wing

while the clouds—

which he has summoned

from the north—

which he has taught

to be mild, and silent—

thicken, and begin to fall

into the world below

like stars, or the feathers

of some unimaginable bird

that loves us,

that is asleep now, and silent—

that has turned itself

into snow.

Mary Oliver

Spring is coming. The light is changing and the days are slowly lengthening. Stay warm as this cold descends upon us again and remember it will soon be spring! Make a delightful soup or stew to stay warm and feed your whole being. This is a real comfort food soup and so easy to make.

Buckwheat Soba Noodles in Broth

1 lb buckwheat soba noodles

½ cup shoyu

½ teaspoon ginger

1 cup finely chopped leak

2 cups water

2 cardomon pods

1 Tablespoon toasted sesame seeds

½ cup shredded nori

In a medium saucepan, fry the leeks until they are tender.

Combine water, shoyu, ginger, cardomon in pot with leeks and bring to a boil.

Once boiling, bring to a simmer for approximately 15 minutes.

Add buckwheat soba noodles and cook until noodles are tender – about 5-7 minutes.

Sprinkle the sesame seeds and nori over top of soup and serve immediately

Peace and Brightest Blessings

Winter Returns to The Berkshires- SNOWDAY KIDS

February 5, 2014 by leeyinger

Winter is reminding us that there is still plenty of time to enjoy some fun in the snow! The view from my front porch this morning is simply beautiful…and it is so quiet when it is snowing like this.

Last week I was talking with one of my colleagues about how much I love the snow, it has a way of making me feel 12 again. In this cynical world we could all use a return to simpler, more joyful times in our lives. When was the last time you played a game or were just plain silly for the sheer joy of it, not worrying about what anyone thought about you?

I have been given the gift of taking this week off from a job I love to participate in The Macrobitoitc Leadership Program level2A module at Kushi Institute in Becket, MA. When I woke at 5:30 this morning, as I do every morning I heard the snow plows and starting hoping for a snow day. It was an automatic response to when I worked in the public schools and we had snow days. I chuckled and then ran (well more like shuffled so I didn’t bump into Kira the Wonderdog and her cone of shame) to the window to see just how much snow had fallen. I really didn’t want to miss my classes at Kushi Institute, but as Mother Nature would have it I’m home bound at least for the morning. The snow plow guy told me to go back inside…no travel unless we absolutely have to…POOH! I will miss Shiatsu class this morning but I’m still holding out the hope I can make it up the mountain to Kushi Institute for my afternoon classes.

Kushi Institute main house on a sunnier snow day!

My dear friend Marty, who passed away this last year was one of those people who could find joy in just about anything. He loved sharing stories about his escapades, and it always made me laugh. One such story was when he went to the grocery store in Maine where his family had a summer cottage and he jumped on back of the shopping cart and rode it around the store, much to the chagrin of people who didn’t know him. I laughed so hard at his tales because they were authentic and because he could pull it off. Marty loved snow days, he had several rituals surrounding whether the weather would cause school to be closed. So today I am thinking about Marty, who is no doubt having his own version of a joyful snow day (though he was much more of a tropical weather sorta guy) as the schools in The Berkshires call a snow day. I hope at least some of the kids are going to find their way outside into the snow to be just plain silly today.

Silliness is good for the heart and the soul….grab a sled and try it today!

Kira the Wonderdog & the Cone of Shame

February 1, 2014 by leeyinger

Well it has been quite a week for Kira dog. It seems she thought eating assorted debris when bored was a good idea. Let me tell you it did not work out so well in the end. I wish Kira would have consulted with me about choosing healthier options than burlap and plastic wrappers. These items are not digestible, big surprise there, and so they found their way into her small intestine and got stuck. Kira had major life saving surgery on Thursday. Her Vet, Keith Beebe, Dvm from Wahconah Veterinary Hospital is the best Vet I have ever worked with. His expertise identified a very small piece of metal in Kira’s xray which turned out to be 8 inches of debris lodged in her small intestine that would have been fatal if not removed. I am so grateful for his care and it is clear he loves taking care of animals!

So she looked pretty good just coming out of the hospital considering what she had just been through. On her way home with the cone of shame, which she is really unhappy about, she sat with her head between the seats in a pain medicated drool. Getting her in and out of the car was a trip. I couldn’t lift her since her entire belly and stomach have been stitched or stapled and she was not having it. My daughter Kristen came along to help so we encouraged Kira to slowly climb into the back seat with me supporting her hind end and Kristen supporting her front end. Once home she refused to get out of the car and instead bared her teeth every time I attempted to gently pull on her cone collar. We used every trick in the doggie book including setting up a quasi stable ramp from the car. If Kira could talk she would have said are you for real. She did come out of the car after 30 minutes or so and slowly made her way to my bedroom where she has been ever since.

This morning after her medication she began to whimper which was heart wrenching. She tried to get up but her legs went out from under her and she just collapsed onto the floor. She is picking her head up and wagging her tail when I give her love but she’s not trying to move now. I do 15 minute checks and today will be cooking up a storm as that is how I cope with stress.

This is the frist dish I plan to prepare today…I will go healthy unlike my dear Kira who eats anything that is not nailed down.

French Lentil Soup with Tarragon and Thyme

1 tablespoon olive oil

1 large yellow onion, diced

1 large carrot, peeled and cut into fine dice

4 cloves garlic, minced

1 teaspoons dried tarragon

1 teaspoon dried thyme

1 teaspoon paprika (Hungarian if you’ve got it)

5 plum tomatoes, seeded and diced

6 cups water or vegetable broth

2 cups French lentils

2 bay leaves

1 1/2 teaspoons salt

Several pinches of freshly ground black pepper

Instructions

Preheat a large pot over medium heat and add oil. Sauté the onion and carrots for about 10 minutes, until onions have browned a bit. Add the garlic, tarragon, thyme, and paprika, and sauté for 2 more minutes. Add the tomatoes and a little splash of water if necessary, and stir to deglaze the pot. Cover and cook for 5 minutes.
Add the water, lentils, bay leaves, salt, and pepper, then cover and bring to a boil. Once the soup is boiling, reduce the heat to a simmer and cook, covered, for about 45 minutes, or until the lentils are tender. If the soup looks too thin, uncover and simmer for a couple more minutes. If it looks too thick, add a little more water. Serve with good, crusty bread.

Well that’s all for now folks. Continue to follow the saga of Kira the Wonderdog, weekly here at Kira’s Kitchen, And remember to be the person your dog thinks you are!

Blessed Be

Warmth for Supper

January 4, 2014 by leeyinger

My training in The Macrobiotic Leadership Program at Kushi Institute taught me about cooking for the seasons using local foods and the yin/yang qualities of those foods. My favorite meal continues to be Adzuki Beans and Squash with Polenta. Perhaps it has to do with the fact that I’m Italian and Polenta is a staple grain in many Italian homes. I think it may be that the chefs at Kushi Institute just know how to make this meal taste wonderful!

I plan to have baby bok choy along with the polenta which will be pan fried as described below. Let me share the recipe and some of the health benefits of eating this meal.

Azuki Beans and Squash – From Changing Seasons Cookbook by Aveline Kushi

1 cup Azuki Beans, washed and soaked at least 6-8 hours

1 cup good quality organic winter squash such as butternut or Hokkaido pumpkin, washed with seeds removed cubed with skin left on.

¼ sea salt

1-2 inch piece kombu

Water

Soak kombu in ¼ cup water 5 minutes

Cube squash and set aside.

Place soaked kombu in bottom of heavy pot.

Add presoaked beans with soaking water on top of kombu, try to keep the kombu under the beans.

Bring to boil then reduce heat and simmer for approximately 30 minutes.

Add the cubed squash on top of beans and make sure the water is covering just the beans so squash is steamed while cooking.

Continue to cook over low heat for 45 minutes checking often to assure the beans are no burning on bottom of pot.

Benefits of Azuki Beans * From The New Whole Foods Encyclopedia

Adzuki beans are an excellent source of soluble fiber, which helps to keep cholesterol levels in a healthy range. Lower cholesterol is associated with a lower risk of heart disease. They also contain folate, potassium, and magnesium, all of which are essential for a healthy heart.
The fiber in adzuki beans helps to keep the digestive system running smoothly, prevents constipation and may help to prevent colon cancer.

Maintaining healthy blood sugar levels also help to prevent and treat diabetes. Being diagnosed with diabetes means that your body cannot keep blood sugar levels in balance – the fiber and nutrients in beans helps to keep them at normal levels. The fiber in adzuki beans fills your stomach and keeps you feeling satiated longer. They are also high in protein which helps to keep blood sugar levels low and which, in turn, may help to keep weight off.

Adzuki beans are a good way to get B vitamins, including B6, B2, B1, B3, and folic acid.

Benefits of Squash * From The New Whole Foods Encyclopedia

Squash is naturally sweet and is a good source of beta-carotene and complex carbohydrates. Eating winter squash improves our digestion, provides more energy and balances sugar intake healthfully. It is considered to be a chi tonic that is medicinal to the spleen, stomach and pancreas in some healing traditions. Squash contains vitamins A and C, potassium and magnesium. It has anti-carcinogenic properties due to containing high amounts of pre-vitamin A and carotenoids.

Pan Fried Polenta with Kuzu Mushroom Gravy – A favorite lunch at Kushi Institute

1 cup yellow corn grits

3 cups spring or well water

Pinch sea salt

Toasted sesame oil

Place 3 cups water in pot with a pinch of sea salt, cover and bring to a boil.

Add corn grits stirring constantly to prevent grits from lumping and bring to boil again.

Cover and reduce flame to medium low and simmer for approximately 20 minutes.

Remove from flame and pour polenta into a pyrex baking dish.

Allow the polenta to cool until it is firm to the touch. Cut into 3 x 3 inch squares or if using pie plate 8 equal pie shaped pieces.

Add toasted sesame oil to a skillet add polenta squares and fry them until golden.

Serve warm with Kuzu mushroom gravy. (see recipe below)

Manor House at Kushi Institute where student are housed during their programs.

Kuzu Mushroom Gravy

4 cups spring water

6 tsp. shoyu

1 tsp sesame oil

3 Shiitake mushrooms, rinsed, soaked and thinly sliced

¾ cup leeks, washed and thinly sliced

7 Tblsp parsley, scallion or chives finely chopped

5 tsp kuzu

Heat oil in skillet and sauté leeks for 2-3 minutes.

Add shiitake mushrooms and continue to sauté for 3-4 minutes.

Add the water, cover and bring to a boil. Once boiling reduce flame to medium low and simmer for 5 minutes.

Reduce flame to very low and add diluted kuzu stirring it constantly until the sauce becomes thick. Add shoyu and continue to cook for 2 minutes.

Turn off flame and add parsley or chives, serve over polenta.

Benefits of Kudzu – Kuzu * From The New Whole Foods Encyclopedia

Kudzu root is a very vigorous plant that was originally grown for its fast growing, soil erosion protective qualities in southern United States. It is seen as an invasive plant in the United States but in other parts of the world it has been highly valued for its medicinal benefits for centuries. Kuzu is a tonifying herb that has been used topically to relieve acute pain, stiff neck and shoulders. It is also taken to aid intestinal and digestive disorders, food allergies, headaches, fever, vertigo, diarrhea and hangovers. Kuzu assists in cleansing the intestinal villi thus aiding in better absorption of nutrients.

Kuzu contains anti-inflammatory and antimicrobial agent daidzein. Daidzein helps to prevent cancer and its genistein helps counter leukemia. Research done recently confirms that regular use of Kuzu suppresses the desire for alcohol.

Kuzu is used as a thickener in place of arrowroot and cornstarch. To use Kuzu put it into a small amount of water to liquefy then add to recipe as thickener.

Benefits of Corn * From The New Whole Foods Encyclopedia

Though it has become more difficult to find non GMO corn in the US it is worth to search. Corn is a chi tonic that strengthens overall energy and supports the stomach, kidneys and large intestine. Corn can also be used to treat heart disease and loss of appetite. It stimulates bile flow, prevents the formation of urinary stones, lowers blood sugar and is used to treat cases of difficult urination or edema.

Corn is the only grain to contain vitamin A with yellow corn containing a higher level than white corn. Corn’s natural sweetness satisfies sugar cravings.

Benefits of Shiitake Mushrooms * From The New Whole Foods Encyclopedia

Shiitake mushrooms support the spleen, stomach and liver functions and are a blood and chi tonic. They are restorative in that they detoxify the digestive system and related organs and help to rid the body of excess phlegm and mucus. Shiitake contain two potent substances with proven pharmacological effects as immune regulators and antiviral and antitumor agents; they also positively affect the cardiovascular system. Shiitake is used in eastern medicine to treat diseases involving depressed immune function inclusive of cancer, AIDS and flu. They are rich in vitamin D, B2 and B12 and are a good source of minerals when grown in a mineral rich medium.

I hope you enjoy this meal. Kira, Pooh and me all wish you happy healthy eating!

Cooking with Family and Friends

December 28, 2013 by leeyinger

My kitchen remodel is nearly done and it’s looking great! We have had a ton of fun cooing together this past week and learning where things are as we go. The contractors will return after the New Year but for now it is just my kitchen. Sharing it here with my daughters, Hannah who flew in from California and Kristen who came over to bake.

I hope you all are enjoying this season of family and friends. It has been quite busy in my kitchen and I’d like to share a couple recipes with you that we like to make. The first is so delicious and yet so simple and comes from The Kind Diet Cookbook by alicia silverstone.

Chocolate Peanut Butter Cups:

½ cup Earth Balance butter

¾ cup crunchy peanut butter (preferably unsweetened and unsalted)

¾ cup almond meal

¼ cup maple sugar or other granulated sweetener (I used regular sugar and it was fine)

1 cup grain-sweetened, nondairy chocolate or carob chips

¼ cup soy, rice, or nut milk

¼ cup chopped pecans, almonds, or peanuts

Line a 12-cup muffin tin with paper liners. Set aside.
Melt the Earth Balance butter in a small saucepan over medium heat. Stir in the peanut butter, almond meal and maple syrup and mix well.
Remove the mixture from the heat. Evenly divide the mixture, approximately 2 tablespoons per cup, among the muffin cups.
Combine the chocolate and milk in another pan. Stir over medium heat until the chocolate has melted.
Spoon the chocolate evenly over the peanut butter mixture. Top with chopped nuts.
Place in the refrigerator to set for at least 2 hours before serving.

The refrigerator in the background which is my living room is going to the Habitat for Humanity Re-store soon!

Chestnut Tarts:

1 cup (5ounces) whole peeled chestnuts roasted or bottled dry chestnuts

1 teaspoon vanilla

¼ cup maple syrup

2 large egg whites (free range, organic or egg substitute)

¼ tsp salt

2 packages 15 count phyllo pastry tarts

½ cup fresh whipped cream

Reconstitute chestnuts if dried, pulse in food processor until finely ground. Remove to a medium bowl, stir in vanilla and maple syrup.
Beat together egg white, salt in medium bowl until soft peaks form. Fold into the chestnut mixture.
Place phyllo tarts into mini muffin pan and fill each with the chestnut mixture.
Bake at 375 for 10 minutes until golden.
Allow to cool and pipe a whipped cream star on top of each cooled tart.

Off to see Shakespeare and Company It’s a Wonderful Life: A Live Radio Play with all my Children. Photos and story to follow.

Kira and her pal Pooh approve of the kitchen remodel mostly because they can see out the new back door.

Be Well and Enjoy!

Orange Pan Glazed Tempeh

August 4, 2013 by leeyinger

Happiness is when what you think, what you say, and what you do are in harmony.

Mahatma Gandhi

This dish has become one of my favorite tempeh recipes and it can be made in only 30 minutes…how’s that for fitting into a busy life? I added roasted kabocha squash, steamed kale and good old short grain brown rice. The pickle is “Crimson Kraut” a mild Kimchi made by Hosta Hill. Hosta Hill also made the tempeh I used for this recipe. Learn more about them at this link

http://hostahill.com/tempeh/

So here is the recipe for Orange Pan Glazed Tempeh:

1 cup freshly squeezed orange juice

1 Tablespoon freshly grated ginger

2 Teaspoons tamari (or shoyu)

1 ½ Tablespoon mirin

2 Teaspoons maple syrup

½ Teaspoon ground coriander

2 small cloves garlic, crushed

10 ounces tempeh (or extra firm tofu)

2 Tablespoons olive oil (use light as extra virgin will smoke)

½ lime

Optional – cilantro

1) Squeeze juice and place it in a small bowl.

2) Grate the ginger over the bowl making sure to add the juice.

3) Mix together the tamari, mirin, maple syrup, ground coriander and garlic. Set aside this mixture.

4) Cut the tempeh (or tofu) into bite size pieces (if working with tofu, pat dry and then cut up)

5) Heat the olive oil over medium heat until hot but not smoking.

6) Add the tempeh and sautee for about 5 minutes on each side until golden brown.

7) Pout the orange juice over the tempeh and continue cooking for another 5-7 minutes until the sauce has reduced to a nice glaze.

8) Make sure to turn the tempeh while the sauce reduces to prevent sticking.

9) Serve the tempeh with grain side dish. Drizzle the remaining tamari sauce mixture over the top.

10) Add lime juice and cilantro if desired.

Kira and Poohger send sloppy kisses from Kira’sKitchen

Eat healthy and be well!

Kira's Good Eats Kitchen

Delicious Vegan, Vegetarian & Macrobiotic recipes from Kira's Kitchen, Board Certified Holistic Health Coach

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