It's a Jolly Holiday

July 9, 2011 Miranda

Glorious white sand beaches, jagged cliff filled coastlines, ancient ruins, fresh, abundant seafood, eerie yet beautiful grottos, and a great travel buddy made this trip truly spectacular.

Miranda Hammer,

MS, RD, CDN

Registered Dietitian, Natural Foods Chef, Recipe Developer, Fitness Enthusiast, and Mom, with a Passion for Healthy Cooking and Balanced Living.

Happy #meatlessmonday! Warming up with a hearty and nourishing bowl of mushroom barley soup. Jack enjoyed the carrots and tried a mushroom or two. I love this hearty soup which is super simple to make and delicious as leftovers. See it come together in the mushroom barley highlight.
Mushroom Barley Soup
Serves 4
1 ounce dried porcini or wild mushrooms (about 1 cup)
2 tablespoons olive oil
5 carrots, peeled and chopped
1 leek, sliced in half lengthwise, cleaned and thinly sliced
1 celery stalk, chopped
1/4 pound shiitake mushrooms stemmed and roughly chopped
1 cup hulled or pearled barley
Salt and pepper
1 bay leaf
1 bunch kale, stemmed, thinly sliced
2 tablespoons tamari or coconut aminos
Soak dried mushrooms in 3 cups very hot water and set aside. Add olive oil to a large dutch oven or pot over high heat. Add leeks, carrots, and celery and cook, stirring occasionally, until they start to brown. Add shiitakes and barley, continue to cook for 5 minutes, stirring frequently. Add a little salt and pepper. Remove the rehydrated mushrooms from their soaking liquid. Reserve the liquid. Sort through mushrooms, discard any hard bits, and roughly chop.
Add rehydrated mushrooms to the pot and cook, stirring, for about a minute. Add bay leaf, mushroom soaking liquid and 4 cups additional water or stock. Bring to a boil, reduce to a simmer; cook until barley is very tender - 30 minutes. Add kale and stir to wilt. Add coconut aminos or tamari, and taste. Add additional salt and pepper, if needed. Enjoy 😊

Cozy bear season

Most Thanksgiving meals are full of decadent and heavy foods. Add some contrast to the mix with a colorful and zippy salad that comes together quickly and seamlessly. Punchy bitter greens, fennel, radish, parm, and spiced pistachios cut through the sweet, buttery, and starchy sides of the holiday and create a respite for your tastebuds. Thanksgiving or not, this salad is a simple yet sophisticated addition to your salad repertoire.

I love the addition of radicchio to salads for its vibrancy and pop in color and taste. Spicy and sweet pistachios add a crunchy buttery element which adds dimension to the bitter greens and anise-y fennel. The pistachios in the salad are not only a flavorful addition, but are also a good source of healthy fat, fiber, and the antioxidant nutrient Vitamin E, which protects cells from damaging free radicals.
radicchio, endive, and arugula salad with spiced pistachios
Makes 6 side salads
1/2 cup shelled pistachios
2 teaspoons maple syrup
1/8 teaspoon chipotle powder

2 tablespoons freshly squeezed lemon juice
1/4 cup extra virgin olive oil
2 tablespoons white balsamic vinegar
1 tablespoon apple cider vinegar
1 shallot, minced
Salt and pepper

4 cups arugula, torn into bite-size pieces
1 head radicchio, leaves separated and torn into bite-size pieces
1 head endive, thinly sliced
1 fennel bulb, core removed, thinly sliced
4-6 radish, thinly sliced
Parmesan for shaving
Preheat oven to 350 F. Line a sheet tray with parchment paper. Toss pistachios with maple syrup and chipotle powder and roast for 6 to 9 minutes or until fragrant and toasted.

While the nuts toast, make the salad dressing. Whisk together the lemon juice, olive oil, white balsamic vinegar, apple cider vinegar, and a pinch salt and pepper in a bowl. Add the radish and the fennel and let them marinate in the dressing while the nuts cool. This creates a slightly pickled element.
Using a slotted spoon, transfer the radish and fennel to a serving bowl. Add the arugula, radicchio, endive, and enough dressing to coat the lettuces. Toss together. Top with a hearty shaving of parmesan, the toasted pistachios, and a few grinds of black pepper.

Enjoy!

Celebrating this gorgeous fall day with belly warming pumpkin pie oats. Pumpkins are not just delicious, they are loaded with beneficial nutrients. These gourds contain high amounts of beta carotene which is responsible for the pumpkins orange hue as well as helps prevent degenerate damage to the eyes and the rest of the body. Pumpkins are also a good source of fiber and contain potassium and vitamin C, which are cardio protective. Stay nourished and fortified with this simple recipe for pumpkin pie oats.
pumpkin pie oats
serves 2

2 cups filtered water or 2 cups nut milk or a combo of half water, half milk.
1 cup extra-thick rolled oats
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 teaspoon vanilla bean powder or extract
Small pinch of salt
1/4 cup unsulfered golden raisins
1/2 cup cooked pumpkin or canned pumpkin
1 tablespoon maple syrup
2 tablespoons toasted pecans
Sprinkle of hemp seeds for garnish
and additional milk of your choice method
Combine the oats, water, raisins, pumpkin, maple syrup, salt, and spices in a small pot and mix well. Bring to a boil, and let simmer for 10 minutes.
Divide into two bowls, garnish with pecans, hemp seeds, and additional milk of your choice.

Chili season! I love warming up with a nourishing and hearty bowl of chili but my favorite part is the toppings! Vegetarian chili is loaded with plant-based protein, fiber, and lots of vitamins and minerals. It’s easy to make and great for leftovers.
pumpkin and black bean chili
serves 4

1 1/2 cup dried black beans, soaked overnight (or 2 1/2 cups canned black beans)
1 piece of kombu (if cooking beans from dried)
1 medium pumpkin, peeled, seeded, and cubed, yielding about 4 cups (butternut, kabocha, or red kuri squash all work too). Reserve seeds.
2 large carrots, peeled and cut into a large dice
1 yellow onion, diced
6 heads of garlic, minced
2 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon ground cinnamon
24 oz jarred diced tomatoes
2 cups vegetable stock or water
sea salt + black pepper
Garnishes: scallions, cilantro, lime, pepitas, avocado, plain yogurt

If using dried beans that have been soaked overnight, rinse and place into a pot. Cover beans with 2-inches of filtered water and add two smashed cloves of garlic, kombu, and a teaspoon of salt. Bring to a boil than simmer w/ the lid partially covered for 45 minutes, or until beans are firm but tender to the bite. Strain + set aside.
In a large pot over medium heat, warm the olive oil. Add the smoked paprika, cumin, chili powder, and cinnamon. Toast spices for 30 seconds.
Add the onion, garlic, pinch of salt, and sauté, coating the aromatics in the spices. Cook until translucent, three minutes. Add the carrots and sauté for another three minutes. Add the pumpkin and the black beans to the pot, mix to combine. Add the tomatoes, stock and bring to a boil. Reduce heat to a simmer and partially cover. Cook for 40 to 50 minutes or until carrots and pumpkin are tender and liquid has reduced.
While the chili cooks, rinse and dry the pumpkin seeds. Place them on a parchment paper-lined sheet tray and toss with a teaspoon olive oil and whichever spices you may prefer. I like a 1/2 teaspoon each of paprika and cumin. Toss to combine and cook at 375 degrees for 15 minutes, tossing halfway through. Finish with salt.
Serve the chili in bowls and garnish.

We’re the grain-free maple sweetened kind of Cookie Monster with a glass of freshly made almond milk 😉 Hope everyone had a fabulous Halloween! Costume made by grandma.

Fall harvest bowl! Maple roasted honeynut squash with lemony massaged kale, spelt, toasted walnuts, and truffle cheese 🙏 For a GF version sub in sorghum, quinoa, brown rice, or buckwheat. Vegans omit the cheese. Add some dried sugar and sulfur dioxide free fruit for some extra ⚡️. I like to make this in advance and enjoy for a quick lunch or dinner. .

Fall Harvest Salad
Serves 2-4 (depending side or main)
.
1 honeynut squash, halved, seeded and sliced
1 tbsp maple syrup
1 tsp cumin
1/2 tsp cinnamon
1 cup uncooked spelt
2 bunches of kale, leaves removed and thinly sliced
1 tbsp Dijon mustard
1 tbsp Apple cider vinegar
1/4 cup freshly squeezed lemon juice
1/4 cup + 1 tbsp olive oil
1/4 cup walnuts, toasted and chopped
1/2 cup sheep milk feta or truffle cheese
1/2 cup dried unsweetened unsulfured cranberries or cherries
Salt and freshly ground pepper to taste .

Preheat oven to 375 degrees F. In a large bowl toss together the honeynut with 1 tbsp olive oil, maple, cinnamon, and cumin and spread out evenly on a parchment paper lined sheet tray. Roast for 20-25 minutes until tender and slightly brown. .

In a large pot combine 3 cups water and 1 cup spelt. Cover. Bring to a boil. Reduce to a simmer and cook for 45 minutes or until tender to the bite. Drain. .

In a large bowl whisk together the Dijon mustard, apple cider vinegar, lemon juice, 1/4 cup olive oil, salt and pepper to taste. Add the kale leaves, using your hands massage the dressing into the kale for about a minute until the leaves are very tender. .

Add the spelt, squash, walnuts, cheese, and dried fruit to the kale and toss well. Enjoy!

Squash season! Winter squash is loaded with Vitamin A, great for eye health and immune function, Vitamin C, a powerful antioxidant which can limit the formation of carcinogens, and fiber, which helps with digestion and satiety- bonus if you consume the skin, like in delicata and honeynut. Additionally, winter squash is rich in potassium which can help to counteract the effects of sodium on blood pressure.
When selecting your squash, look for ones that have a firm matte exterior without soft spots or cracking.
How do you like to prepare this fall/winter staple? I’m currently roasting honeynut with paprika, salt, pepper, and coconut aminos but I am always looking for inspiration!

Looking for a seasonal and colorful dip for the your holiday or halloween gathering? Consider roasted carrot hummus full of protein, healthy fat, fiber, antioxidants, as well as Vitamin A which protects eye health, assists with cell growth, and is anti-inflammatory. Serve with vegetables, whole wheat pita, on top a grain bowl, or use as a base for salad dressing. This recipe could also work with pumpkin in place of carrots but you may want to adjust the spices to include rosemary, cinnamon, and a touch of maple.
.
roasted carrot hummus

6 medium carrots, peeled and roughly chopped
2 tablespoons olive oil
2 teaspoons cumin
1 teaspoon paprika
1 teaspoon coriander
Sea salt and freshly ground black pepper to taste
15 oz can or 1 1/2 cups chickpeas, cooked
¼ cup tahini
2 cloves garlic, roughly chopped
1/4 cup freshly squeezed lemon juice
1/4 cup to 1/2 cup olive oil
sesame seeds or gomasio for garnish .

1. Preheat oven to 400F. Line a sheet tray with parchment paper. In a large bowl toss the carrots, 2 tbsps olive oil, cumin, paprika, coriander, salt, and pepper. Arrange carrots in a single layer on the sheet tray and roast for 20 to 25 minutes until fork tender and lightly browned. Let cool.

2. Place the chickpeas, tahini, garlic, lemon juice, and cooled carrots in a food processor. Pulse a few times to break everything up. With the motor running, drizzle in 1/4 cup olive oil and let puree until very smooth and creamy, at least a minute. Add the additional 1/4 cup olive oil if needed. Taste, adjust salt and pepper, if you like. .

3. Transfer to a serving bowl. Drizzle with a little olive oil and top with sesame seeds or gomasio.

Happy first trip around the sun Jack! You are everything we could have imagined and a zillion times more. This year has been filled with the full range of emotions, exhaustion, happy and frustrated tears, heart breaking love, and pure joy. We are so glad you are ours. Everyday is truly more special than the last. We are constantly in awe of your calm and loving demeanor, intense curiosity, friendly and outgoing nature (thanks for setting a good example for your parents), and your enthusiastic smiles (especially at Henry). What a year! Happy 1st Birthday Jack!

Big brussels sprout haul from the greenmarket today. Current favorite preparation is roasted with turmeric, cumin, olive oil, salt and pepper at 400 for 25 minutes finished while hot with a little @tabasco, @edenfoods brown rice vinegar, and @coconutsecretofficial coconut aminos. (I saved some pre sauce for Jack). Brussels sprouts are a good source of fiber, folate, and vitamins A, C, and K. They also contain phytonutrients which are plant-based compounds that may reduce the risk of cancer and lower inflammation. How do you enjoy your Brussels sprouts?

Ginger Curry Butternut Squash Soup With Maple Curry Pumpkin Seeds!
A comforting bowl of soup is what I immediately crave when the seasonal chill starts to set in. Using an immersion blender or high speed blender is the perfect way to achieve creamy soup without dairy. In my continual quest to optimize nutritional value in my food, I added immune boosting ginger and curry powder to this soup base.
Ginger is both anti-inflammatory and immune boosting. It contains phytonutrients which reduce cell damage caused by free radicals and oxidative stress. Ginger has also been shown to have antimicrobial abilities and may play a positive role in the prevention of microbial growth. It can also be used as a complementary treatment for osteoarthritis due to its anti-inflammatory properties. Ginger is also a known aid for nausea and vomiting and can be helpful for morning sickness or an upset stomach.
Curry powder lends a strong flavor footprint to this soup as well. You can blend up your own combination of turmeric, coriander, cumin, cardamom, cinnamon, and paprika, or opt for a mix from your favorite spice company. The spices not only add depth of flavor, but are immune boosting and anti-inflammatory, especially turmeric and cinnamon.

To add dimension to this butternut squash soup, swirl in some coconut milk and top with freshly squeezed lime, maple curry pumpkin seeds, and cilantro.
Catch the recipe for ginger curry butternut squash soup in the comments below or on crunchyradish.com

I have a few iterations of energy bites on my site, but none that feature tahini as the shining star. These balls are great for a pick-me-up between meals or when you need a sweet treat. The bites contain fiber, potassium, protein, and healthy fat to keep you satiated and well nourished. Tahini, which is made from sesame seeds, is a vegan source of calcium and iron. Sesame seeds are also a great source of copper, an essential trace mineral and antioxidant which is needed by the body to build connective tissue, produce energy, transport iron, and prevent oxidative damage.

cacao tahini date balls
10-12 dates
1/3 cup unsalted cashews
1/4 teaspoon salt
1/8 teaspoon cardamom
1/2 teaspoon cinnamon
1/3 cup unsalted tahini
3 tablespoons maple syrup
1/4 cup unsweetened cacao powder
For rolling: 1/4 cup toasted or raw sesame seeds or/and 1/4 cup unsweetened coconut flakes
Combine all of the ingredients in a food processor. Pulse for 30 to 45 seconds until mixture forms a cohesive batter and nuts are very coarsely chopped.
Set up your rolling station with a plate or half sheet tray and two bowls, one with sesame seeds and one with coconut flakes.
Using your hands, roll the batter into ping-pong sized-balls and roll each ball in sesame seeds or coconut flakes. Place balls on plate and transfer to fridge for a least an hour. Enjoy or store in an airtight container for up to a month. *I would give these to Jack once he is a little older since they contain cacao and maple syrup. Opting for squares instead of balls might make for easier eating.

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Miranda Hammer MS RD

Happy #meatlessmonday! Warming up with a hearty and nourishing bowl of mushroom barley soup. Jack enjoyed the carro… https://t.co/Uk9UgWBJUH
about a day ago