HOLISITIC NUTRITION COUNSELING
HOLISITIC NUTRITION COUNSELING

HOLISITIC NUTRITION COUNSELING

10 AM - 8 PM  SUNDAY-THURSDAY,   Tel: 058-794-9099

INGREDIENTS:


1 cup soaked raw buckwheat

(raw buckwheat is light in color & roasted buckwheat is a dark brown - be aware)

2 heaping teaspoons of maca powder

2 heaping teaspoons of cacao powder
2 heaping tablespoons of raw honey

(this healthy nutritionist has one very big sweet tooth)

1 cup ice

2 cups cold water

DIRECTIONS:

Soak the raw buckwheat (which looks tan-ish green in color) overnight in a large bowl with filtered water. Drain and rinse the buckwheat in the morning. The buckwheat may be a little slimy; totally normal.

Soak the sun dried tomatoes in warm water for 10-20 minutes. This will soften them up and make them easier to blend. Drain and rinse the tomatoes. You should use naturally sun dried tomatoes. Do not use sun dried tomatoes that are packed in oil or sun dried tomatoes that appear bright red and soft; those 2 types of sun dried tomatoes are typically loaded in chemicals and preservatives...

Combine all the ingredients in a food processor with an S-blade setting. Blend until smooth. Eat along side all your other favorite foods.

Enjoy the yum!

INGREDIENTS:

4 cups cooked lentils

1/2 cup - 3/4 cup olive oil

1/4 cup dried cilantro

1/4 cup dried parsley

1/2 tsp natural salt

1/2 tsp black pepper

1/4 cup walnuts (optional)

INGREDIENTS:
3 cups raw buckwheat, soaked over-night, drained, rinsed
2 cup raw almonds,  soaked over-night, drained, rinsed
1/4 cup sesame seeds, should be tan in color (means the hull / calcium layer is still attached)
1/2 tsp salt
1/3 cup grade b maple syrup or date syrup
1/8 cup tahini
1 tsp vanilla extract
1/2 cup cocoa/cacao powder 

Rejuvelac

My Favorite Belly Brew

Cilantro Parsley Lentil Pate

DIRECTIONS:


Soak the buckwheat in a bowl of water. Always use 3 times the amount of water per cup of buckwheat. Let the buckwheat soak in the fridge over night or for 8 - 10 hours. Drain and rinse the buckwheat well. Soaked buckwheat can get a little slimy so do not be alarmed.


​Place the measured ingredients into a blender or nutri-bullet and puree until silky smooth.  Pour the contents into your favorite cup and sit back and relax. Enjoy your morning cup of love!

Borscht Tahini

Thyroid Rice

Recipe Of The Day

Ingredients
4 bananas
1/2 cup (no sugar added) date syrup or honey

1/2 cup almond butter
1 tsp vanilla extract
6 egg whites

Instructions

Combine the bananas, date syrup, almond butter, and vanilla extract in a blender. Blend the contents until smooth. In a separate bowl separate 6 egg whites from the yolks. Using an egg beater, beat egg whites until hard foamy peaks form. Fold the blended contents into the egg whites.  Pour the mixture into a Tupperware and place in the freezer. Serve once frozen. Your welcome ;)

This is by far my favorite Shabbat dessert

DIRECTIONS:

Roughly chop the vegetables and place in a food processor with an S blade setting. Add 1/4-1/2 cup water to the food processor; this makes blending the veggies easier and faster.  Blend the veggies until a consistent puree mixture is formed. Pour the puree into a large pot and add the remaining ingredients. Set to a medium to low flame. Cover the pot and let the Matbucha mixture simmer for 2 hours. That's right 2 hours; the longer it cooks, the yummier it will taste. I like to leave it covered for the first hour, and uncovered for the second hour. This  allows the excess water to evaporate resulting in a thicker Matbucha.

Remove the cardamom pods and season with salt. Serve hot or cold alongside your favorite dishes. Enjoy and your welcome ;)


Morning Buckwheat Maca Mojo

EARTH CHOCOLATE

Chocolate Buckwheat Granola

INGREDIENTS:

4 red peppers

​4 yellow peppers

3 cups tomatoes, chopped

2 medium yellow onions

1/2 cup tomato paste

1 tsp spicy paprika

(can use sweet paprika instead)

1 tsp turmeric

​1/2 tsp black pepper

​6 cardamom pods

1/2 cup water

salt to taste

2 tbsp. olive oil



INGREDIENTS:

3 cups raw soaked buckwheat

1 cup soaked sundried tomatoes

1/2 cup extra virgin olive oil

2 tbsp. dried rosemary

1 tbsp. dried thyme

1 tbsp.. dried oregano

1 tsp salt

1 tsp black pepper

1 tsp paprika

water if necessary blending

INGREDIENTS:
2 cups of wheat berries/grain, rye berries/grain, spelt berries/grain, or quinoa
Soaking water
Blending water

FIRST STEP: SPROUT GRAIN
Soak grain or quinoa overnight in a large bowl of water (8-12 hours, no more or less).

Drain and rinse the grain and place the grain in a colander or sprouting tray on the counter to dry.

I like to use a colander. Cover your colander with a plate so that the grains are not exposed to light.

​This will make the grains sprout faster.

Rinse the grains with water once to twice a day and leave the grain on the counter in the colander to dry.

Make sure to cover the grains with a plate.

It takes approximately 2 days for the grain to sprout.


MAKING THE REJUVELAC
Place 2 cups sprouts and 4 cups water in a blender.
Blend sprouts for 10-15 seconds; enough to crack

the grain but not enough to  create a blended smoothie.
Place the blended contents into a large pickling jar.

(See picture)
Add enough water to fill the jar.
Cover the mouth of the jar with a thin towel or cheese cloth

so that the water has easy air access.
Let it sit on the counter over-night (12 hours).

Close the jar with a lid and refrigerate.

Drink 8-16 oz every morning on an empty stomach.
Rejuvelac continues to ferment in the refrigerator.

You should make a new batch every week.


*** You can keep adding water to your rejuvelac to replenish your

stock. Any time you take 8 oz out of your rejuvelac jar, you can

add 8 oz of pure water back in :)

 

Raw Buckwheat Sun Dried Tomato Herb Spread 

INGREDIENTS:


4 small to medium beets, cut into quarters
4 small to medium roma tomatoes, cut into quarters
1 cup tahini, unhulled
1 juiced lemon
1 tsp of Himalayan salt, or more for taste
1 tsp black pepper, or more for taste

1 tbsp. toasted sesame for garnish

DIRECTIONS:

Soak the lentils overnight in a large bowl of water  ( yes you should soak lentils before cooking them; otherwise you will turn into a gas bomb).

Drain and rinse the lentils and boil in water for 10-15 minutes. Drain the lentils and place them in a food processor with an S-blade setting. Add the remaining ingredients and blend until smooth. 

Use fresh cilantro and parsley for a fresher brighter flavor and bigger health impact.

I tend not to add walnuts for the sake of saving on fat calories. However, the walnuts add amazing flavor and omega 3 fatty acids, and really make the spread taste like imitation chop liver.

Enjoy!

DIRECTIONS:
1. Place the raw (tan/light green in color) buckwheat in a bowl of water and set aside in the frig over night.  Additionally place the almonds in a separate bowl of water and set aside in the frig over night.  Drain and thoroughly rinse the buckwheat and almonds. The buckwheat typically gets a little slimy after soaking, do not worry, just rinse off the slime ;).

2. Preheat the oven to 350°F

3. Combine the buckwheat and sesame seeds in a large bowl. Roughly chop the almonds using a food processor and add them to the buckwheat  mix.
4. Add the tahini, maple syrup or date syrup, vanilla extract,  salt, and cocoa powder to the large bowl. Mix together until buckwheat and almonds are evenly coated.
5. Spread mixture out in an even THIN layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 15-20 minutes. Remove from oven, flip granola in large chunks, and place back in oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant. The dark color of the granola makes it hard to tell if it is cooked or not, so go by smell. Another good way to test it is by tasting an almond, which takes the longest to cook – it should taste nutty and pleasantly roasted.

ENJOY THIS TASTY & HEALTHY TREAT :)

Pareve Almond Banana Ice Cream

DIRECTIONS:


1.        Wash the beets thoroughly and cut into quarters. Place the beets into a pot and cover with enough water to cover the beets. Boil the beets for 10 minutes, and discard the remaining water. I personally like to drink the left over beet water ;)

2.       Puree the quartered tomatoes in a food processor. Once fully pureed, add the beets, and puree again.

3.       Add 1 cup of tahini and 1 juiced lemon to the food processor. Blend until a homogenous mixture is formed.

4.       Add salt and pepper, blend, and taste test to determine if you need to add either more tahini for a thicker consistency, more lemon for more acidity, or more salt for a richer flavor.

5.       Add 1 tbsp toasted sesame seeds for garnish. Enjoy with your favorite food and think of me ;)

Matbucha

Recipe of the Day

I MAKE REJUVELAC FOR MY CLIENTS - SO FEEL FREE TO ORDER FROM ME IF YOU DO NOT FEEL LIKE YOU CAN MAKE THIS.

10 AM - 7 PM  SUNDAY-THURSDAY,   Tel: 058-794-9099