Tabitha George Wellness

TABITHA GEORGE WELLNESS Autumn Issue 2019

Are you eating enough HIGH

VIBRATIONAL

foods?

HOW TO: Shop and Eat Organic on a Budget

Traditional Holiday Dishes get a VEGAN MAKEOVER

hello fall

Chef TABITHA GEORGE For as long as I can remember I’ve had a passion for getting creative in the kitchen. It led me to a dream career as a chef back in ’99, and I haven’t look back since.

Along the way I’ve discovered all sorts of incredible recipes, worked with celebrities and foodies around the world, and seen some amazing places.

It’s only when I stopped to pause that I saw what was going on around me.

Millions of us are putting foods into our bodies that might taste good, but certainly don’t do us much good. For me food is about more than great flavors and textures, it’s what allows you to live the healthy, happy life you deserve.

I started to think how I could show people from all walks of life the joy and benefits of natural foods which promote health and wellness. It’s an art known as holistic cooking, and it’s one I want you to embrace from the moment you finish reading.

In each issue I’ll show you how to learn new skills in the kitchen as you heal your body with food the natural way. You’ll also find lifestyle pieces, seasonal recipes, and a whole host of other ways to rest and relax.

Life is just better that way…

Tabitha George

Table of Contents

What’s in Season .......................................................................... 4 Sweet Potato Zucchini Latkes Recipe ..................................... 5 Fall Article ..................................................................................... 6 Golden Sheen Obsidian .............................................................. 7 Q & A with Nicki Anderson ....................................................... 8-11 Eight Ways to Shop Organic on a Budget ............................... 12-13 Tomatoes and the Health Benefits of Lycopene ................... 14-15 What is Purslane? ........................................................................ 16-17 Verdolagas con Huevos Recipe ................................................. 18 Blackened Halibut Fish Tacos Recipe ..................................... 19 Prawn Curry Recipe .................................................................... 20-21 Health Benefits of Omega 3 ....................................................... 22 Walnuts ........................................................................................... 23 Winter Chicory Salad Recipe ..................................................... 24-25 Eating High Vibrational Foods .................................................. 26 High Vibration Wellness Shots .................................................. 27 Sea Salt Bath .................................................................................. 28-29 November is World Vegan Month ............................................. 30 Vegan Quinoa Lentil Loaf Recipe ............................................. 31 Vegan Passion Fruit Roasted Yams and Dates Recipe ............ 32 Vegan Creamed Corn Recipe .................................................... 33 Vegan Apple Cider Roasted Brussel Sprouts Recipe .............. 34 Vegan Maple Bourbon Roasted Carrots Recipe ...................... 35

Pickled Okra Recipe ................................................................... 36-37 Credits and Disclaimer .............................................................. 38-39

WHAT’S IN SEASON Purslane Onions Pumpkins Onions Zucchini Squash Blossoms Tomatoes Apples Carrots Asian Pears Eggplant Arugula Chard Root Vegetables Mushrooms Parsnips Curly Endive Escarole Cauliflower Green Beans Lettuce Fennel Broccoli Rabe Figs Okra Sweet Potato Broccoli Artichoke Brussel Sprouts Chicory Passion Fruit Quince Grapes Persimmons - early fall Plums - early fall Pomegranates - early fall

Sweet Potato Zucchini Latkes with Spiced Apple Compote

Ingredients * 2 pounds garnet yam - peeled and shredded on a box grater * 2 pounds zucchini - shredded * 3 tablespoons mint chopped * 1 cup wondra flour * 2 tablespoon baking powder * 2 teaspoon salt * ¼ teaspoon black pepper * 3 eggs slightly beaten * Olive oil or Coconut oil as needed Preparation 1. Preheat oven 365 degrees.

2. Peel garnet yams and shred. Reserve the mixture in a large bowl.

3. Shred zucchini in a separate bowl. Squeeze all the liquid from the shredded zucchini.

4. Add the yams and zucchini to the same bowl.

5. Add the next 6 ingredients to the zucchini and yam mixture.

6. Gently mix until well incorporated.

7. Form the mixture into 2inch patties.

8. Heat a skillet or griddle pan to medium high heat. Add oil. When the oil is hot add the latkes to the griddle and cook 2-3 minutes on each side. Add the pre-cooked latkes to cookie sheet sprayed with non-stick cooking spray.

9. Cook latkes for 5-8 minutes in an oven set to 365 degrees. Remove from oven and serve.

Ingredients (Compote) * 1 gala apple peeled and small diced * 1 granny smith green apple peeled and diced * 5 tablespoons grass fed butter * 1 tablespoon of fresh lemon juice * 1 teaspoon sea salt * Lemon zest * ¼ teaspoon ground nutmeg * ½ teaspoon ground cinnamon * ¼ teaspoon allspice * 1 pinch ground black pepper * 1 pinch ground clove * 2 tablespoon sugar * 1 tablespoon maple syrup * ½ cup water Preparation (Compote) 1. Turn heat to medium high. Add butter to pot or skillet. When the butter is foamy add diced apples. Stir the apples and butter, cook 3 minutes on low heat.

2. Add lemon juice, salt, pepper, spices,star anise pod, sugar and maple syrup to pot or skillet.

3. Cook mixture on low heat for 8 minutes until apples are tender but not mushy. Turn the heat to low.

4. Add ½ cup of water continue to cooking and stirring the apple mixture for 5-6 minutes.

5. When the compote is done, remove the star anise pod.

6. Remove the apple compote from the pot or skillet. Allow to cool add the lemon zest.

Recipe courteous Chef Rene Cortez

FALL

“It is in changing that we find purpose.” ~Heraclitus Do you consider fall to be your favorite season of the year? Well, Rest Easy. You are not alone. Who wouldn’t love the fall since it’s the magical time of the changing seasons?

The fall equinox in the northern hemisphere was September 23rd, 2019, 12:50 am. Yes, for many, the nights grow colder and the blooms on the flowers begin to fade but there is always amazing energy in the air this time of the year. You must have felt it right? At this point, summer closes its door and autumn opens wider. Day and night become equal which represents balance in nature. Leave nature aside though, we too can create our own personal balances of the Yin and Yang, male and female, the light and the darkness of the soul. You might want to pull your ear hard asking yourself, where can I cultivate more balance in my life?

The autumnal equinox is the second harvest, where the last fruits are fully ripened and Mother Earth is thanked for her abundance as the giver of the harvest.

The fall signals the visibility of Aurora Borealis, Northern lights. As the trees shed leaves, we too can release old patterns of negative energy and also let go of anything in our lives that no longer serve a good purpose in our lives. You might want to wrap up any loose ends and reflect upon your past life. Consider what seeds you intend to nourish over the coming dark months.

You should know that this is also a wonderful time to think about balance. So, take time now to reflect and reassess where and how you have been using and putting your energy.

Ask yourself where can I cultivate more balance in my life? Am I living my life with purpose? Have I shared my blessings with others? How can I show more gratitude?

WAYS TO HONOUR THE FALL SEASON * Create a vision board: A vision board is more than just cutting out magazine pictures and gluing them onto a board, with the hopes of attracting your desires. It’s an extraordinary tool for turning your greatest dreams into a reality. * Set new goals: Have you thought about what you want to be doing or who you want to become in the coming year? If you want to succeed in actualizing these dreams you need to set goals. Not just any goal but setting well-defined and realistic goals. Setting goals allows you to take control of your life’s direction. * Start a gratitude journal: By choice, you can strengthen this fall season journey by externalizing it onto a paper or your computer. This way you can make a record of your experiences and monitor your progress. * Plant new seeds in the garden: This activity can actually represent the time for our seeds of thoughts to be planted in our mind, so we can give them some contemplation and introspection. * Do shadow work: Carl Jung’s guide to getting to know your dark self, bring the unconscious to conscious. How well do you know yourself ? If there is one thing you should know in this universe, it is yourself. But what if you are wrong? * Host a fall harvest party: You can invite your neighbors and friends over for wine and mulled apple cider. Give everyone a small terra cotta pot, pen, paper, herbal seeds of their choice and soil. Encourage them to write down goals, thoughts or aspirations they would like to manifest. Collect the notes and seal them in an airtight bag. Return them to the appropriate guest. Instruct them to add a small amount of soil to the pot add the note, add your herb seeds, add soil, and enough water to moisten the soil. Have everyone hold their pots in their hands close their eyes and visualize and see themselves experiencing or living their manifestation. Tell them to let all the positive energy in their bodies flow into the pot. Have the group say an affirmation together. Repeating 3 times together as a group. You might want to use the gardener’s affirmation from the author, Lisa Chamberlain. It comes highly recommended.

“Life force that flows through all, hear me now. These living seeds I do nourish, with love, and the energy they need to flourish.”

At this juncture, water the seeds of your personal goals and aspirations with daily prayers and affirmations.

In no time you will see the seeds of your thoughts sprout and blossom into fruition. Now tell me, are you ready to witness a better you? Congratulations in Advance!

Written by Tabitha George

The healing properties of the

Golden Sheen Obsidian Obsidian is a volcanic stone that forms when lava comes into contact with water, producing a beautiful glassy black stone. The golden sheen obsidian variety is known to be a stone of reflection, protection, manifestation, growth and a remover of obstacles and blocked energy. Obsidian is named after the Roman who first discovered the stone in Ethiopia and translates to “Stone of Obsius�. It has been used for centuries in many cultures for its properties of healing and protection. The Native American Indians used obsidian to craft arrowheads for their spears and weapons. Different types of obsidian stones include golden sheen obsidian, rainbow obsidian and snowflake obsidian, with each stone having a different healing property. Golden sheen obsidian is associated with the solar plexus chakra, root chakra and third eye chakra. It can help keep you grounded and dissolves negative energy. Imagine it as forming a perfect protective shield around you. Spiritual healers use golden sheen obsidian in healing

ceremonies, especially where a person experienced trauma through the abuse of power by another person. Golden sheen obsidian is also known to reveal dark or hidden aspects of your personality.

When integrated with shamanistic healing sessions, these shadows from deep inside yourself are brought forth and into the light to be healed. When used in Reiki healing, golden sheen obsidian is placed at the bottom of the feet to help ground your energy.

Bring golden sheen obsidian into your daily meditation practice to help with balance, focus and clarity. The stone will help align and manifest within you your divine purpose in life. It will assist persons where healing is needed but the process is halted by blockages and trapped energy. If you are interested in doing shadow work, you can read more about it in Carl Jung and the Shadow: Integrating the Hidden Power of Your Dark Side.

Written by Tabitha George

Q & A

Nicki Anderson

with

Written by Tabitha George

from

Malibu Fig Ranch at sterling farms

Nicki is a farmer from Malibu and passionate about growing food organically and supporting the local farming communities. She also works with Carrie, The Intuitive Forager, who forages the best of local products and make them available to chefs and restaurants all over California. I spoke to Nicki to find out how she does it.

How did you get started in agriculture?

I grew up during the time Silicon Valley was just starting up. The dot-com boom happened, and I was just so unimpressed with the flashy ostentatious money it brought in, and the focus shifting to everything digital.

I really didn’t connect well with that. So, I went to college back east. I went to a school in Rhode Island at Brown where I studied history. This was where I first learned how messed up the world really was.

What did you find disturbing?

Just a lot of the elements within our history like colonialism and slavery. There are all these social constructions we’ve had and how people have just been pitted against each other and grabbing resources. It just seems like such a terrible predicament that we have gotten ourselves into. Really, this made me pretty depressed during my college years and I felt like I didn’t want to spend all my energy being “anti-something”. I’ve learned that if you’re an organization like that, or against something, once that “something” doesn’t exist anymore, you no longer exist.

That’s why I decided to rather put my energy towards something positive. The best example I found was when I studied abroad in Brazil. There’s the Landless Movement there, the MST, the Movimento dos Trabalhadores Rurais Sem Terra. In the 80s they started squatting on rich landowners’ land and growing their own food. There was this great education theorist, Paulo Freire, and he would go to Angola and Mozambique to work with the people there. He taught them true knowledge and accountability that all started with growing their own food. Soon they started to build their own education systems and political structures with everyone having a say in it. I thought agriculture was a good place to start something positive.

Why did you pick agriculture out of all those topics that you just named? Because you could’ve picked any one of those, and still been impactful.

Well, there’s just something about food. And at first, I was like, “Well, we all eat”, it’s something where everyone can come together. It’s a basic need and it touches on the environment. Truthfully, I don’t really know, I think I was just drawn to it.

Were you intuitively drawn to it?

Yes, but I didn’t know anything about farming.

I think you are an intuitive grower. What is the soil’s connection to nutrients?

If you spend all your effort building good soil, you can have so many benefits. When the soil is well balanced, you have high humic acids, high carbon content and good microbiology. When you get all the bacteria, protozoa, nematodes and fungi in there, you get a good balance of minerals like your calcium, boron, nitrogen and molybdenum. When you have all this in your soil, you give the plant a life of choice. It will just grab what it needs, and it has its own immune system.

When you have healthy plants that are not diseased, you won’t have any bugs eating them. Because bugs are agents of mercy. They know when a plant is sick, and they go after it and just eat it.

You may notice in your garden that not everything is hit by disease. A healthy plant is vigorous, so the bugs don’t even want it. They can’t even stick their little mouthpieces into it. If you have healthy soil, you have healthy plants and no bugs or pests. When a plant is grown in healthy soil, it looks gorgeous too, with a higher nutrient density. That makes it healthy for the individual and it will have a longer shelf life.

So, the higher the level a plant can photosynthesize at, based on the soil, the temperature, the sunlight and the water, the more successful that plant can be.

Then we get to reap the benefits of that.

What is humic acid?

Humic acid is a group of molecules that bind together and help plant roots receive water and nutrients. Soil that is deficient in humic acid can prevent farmers and gardeners from growing crops with optimum nutrition.

There are lot of fads out today i.e., the vegan movement, keto, etc. What fad do you see coming, or would like to see happen?

I don’t know if I joked about this with you. I’m waiting for the new fad to start where people harvest with their teeth.

Because the minute that you pick your food, it starts to lose nutritional value. I mean, it starts to kind of die. So, I joke that if you really want the optimal nutritional density, just chew it right off the plant.

What do you think is the best fall produce coming out of your farm this season?

Well, the tomatoes are going to be off the hook. You can see all the fruits. Look inside here, all those tomatoes.

What should people start with if they want to start a garden?

I always say, “Just get your herbs. Get your easy perennials or rosemary and chives.”

How important is eating seasonally?

Now this isn’t just my opinion, but like I was saying, if you have good healthy soil you will have good agricultural benefits. I felt that focusing on agriculture, I get all these different benefits. Eating seasonally is important because we waste a lot of resources distributing food all over the world if people don’t want to eat seasonally.

With all the health department, city, county regulations and permitting processes, do you feel those things hinders people from getting the farm-to-table food they want?

That’s a really good question. Probably. I understand why there is all of that. I understand that people are driven by fear. I think that it might cause barriers to get it to a wider audience, but I do feel that if someone wants good, healthy food, there’s nothing that’s going to stop them.

But personally, for your body, you are supposed to eat what is growing around you at that time. There’s the hormonal exchange of messages your body’s getting from the sunlight and the variations of different light throughout the day and throughout the year that have a huge impact on what your body can and cannot process or what it can process well.

Like during the winter, that’s when we should take in good sources of fat for storage and protection against the cold.

And maybe some of the winter squashes. I remember my first farmer mentor, Bob Cannard who was the first farmer to provide food to Alice Waters when she open Chez Panisse, told us that nature has designed everything for you to live optimally. So, in winter when you’re maybe depressed and there is not a lot of sunlight, eat some of those winter squash because they have antidepressant qualities in them. In the summer when you’re outside, and you’re sweating and working, eat watermelon and tomatoes because they’re water-bodied, high electrolyte fruits and vegetables.

You are growing an impressive herb garden, what is an interesting fact about herbs?

Perennial herbs are nutrient-dense, and they add all that flavor.

“I need to eat organic, but it’s so expensive.” What do you say to that?

I love this conversation, and I can’t speak for everyone. I actually don’t think that it’s more expensive to eat organic.

It’s more time consuming, and time is money. I think it’s different for everyone. At the best farm I ever worked, I was working 90-hour weeks and not making a lot of money. I was living on a tight budget and had rent to pay, yet, I lived in this richness with all the food I had. As a farmer I was lucky and I know not everyone can just do it, drop everything and go start a farm. But I feel like on a farm, the community is really good at being resourceful.

How do you think eating organic effects a person’s overall life and health?

It’s hard to take away all the things that people put in their lives and figure out, well, how does eating this make me feel? Or, how do I respond to this or react to this? I think that if they were able to, they would notice the elevation in spirit and overall health and well-being that comes from living healthy, which includes eating organically. I think being on the circadian rhythm is so important. Reducing blue light screen time and then eating clean, healthy food and having clean water. Doing those things is unreal. I can’t even put a cost on it.

When did you meet Carrie, “The Intuitive Forger”?

Well, I met her while I was at a farming conference. It’s been going on for like 40 years.

A group of California farmers started the organic movement a long time ago, before organic was called organic. They have the Ecological Farming Association, Eco-Farm, and they put on this conference in Pacific Road every year. I had left farming because I thought I needed the money. I found myself at this computer desk job just so suddenly after I’ve been outside for years. I was inside, in front of this screen and getting all these wrinkles. I was hating myself and felt like I was at my end. Carrie called me out of the blue and asked, “Do you know anybody that could farm my land? I’m rebuilding after the fire and we need it tended to.” I was like, “Me, let me come help for a couple of days. Let me check it out.” That was 4 months ago.

Why is Carrie called “The Intuitive Forger”?

She just has this understanding for when someone’s doing it the right way.

What’s Carrie’s program, The Intuitive Forager?

It allows chefs to get on a mailing list, granting them access to amazing fruits, vegetables, eggs, and other produce that’s hard to find.

How long has Carrie been in the business?

She has been for 20 years. She started farming in her own backyard. She was at a farmers’ market where she saw the great quality of the produce of the farmers around her that have already been doing it for generations. She thought, “Wow, I can buy, curate and forage intuitively the best quality produce, and then bring it back to LA, and sell the curated products to the chefs.” So, she’s been doing that. She was even selling to New York for a while. She’s originally from Boston. Now she shops at 30 to 40 farmers’ markets a week, that includes the bay area.

She also has a farmers’ market in Vegas. She started it 10 years ago. Oh my gosh, it’s so cool. It’s this old train bus stop right downtown on 3rd. It’s a cool space, and she does good work. Other people have their own businesses they’ve started, and they all sell there too. The Nevada farmers market has been voted Best of Nevada Farmers Markets.

That is 1 busy lady and she had time to give me and the crew an intuitive reading.

That is one busy lady and she had time to give me and the crew an intuitive reading.

What are some future projects you would like to do?

What we would love to do is the wellness and agriculture program where we could maybe offer on-site housing and the ability for people to come and connect with agriculture

in their own way. Because we know farming is wonderful, but it’s also a canvas for people to get in touch with the deeper meanings of life. I love talking about photosynthesis and the water cycles and plant health characteristics, but also what about the way we breathe and the way we listen to ourselves and to people? The way that we tap into the intuition.

Meditation? The circadian rhythm, the lights, all these other aspects of wellness that we really love. Just sometimes doing things on our own, making our own kimchi, our own yogurt, having our own chickens. All those things, I think, are kind of all connected. Farm Therapy.

The healing aspect of life is so important. How will you bring it all together with Farm Therapy?

Yes, the healing part that you speak about is just so important. That’s why I call it farm therapy. The food is healing, but also connecting with earth. I know for me, that is the number one reason that I haven’t mentioned yet. The number one reason that I stayed with farming was because it showed me that I had an inner teacher. I was previously so obsessed with information coming at me from my teachers, my parents, the experts, reading books, learning. Once I started working with nature, I realized that I can answer things and listen and follow this knowing aligned with the knowing that I, for a long time, completely abandoned. Well, we all get to choose. You have the opportunity to choose if you want to get wrapped up in Instagram and the whole of what he said, what she said, what am I doing tomorrow? Or do you want to choose to be present!

Address to Sterling Farms

29127 Pacific Coast Highway

Malibu, California, 90265

Sterling Farms Hours:

10am - 9pm, Thursday - Sunday

(open to the public) Contact Sterling Farms to have private parties, corporate events, children’s birthday parties or sign up for their agricultural learning events.

Written by Tabitha George

Eight Ways to Shop Organic ON A BUDGET

1. Prioritize your needs versus wants. Freeing up the cash you need to purchase quality food is nu Giving up your local boutique coffee run every morning, or brown bag your lunch 2- 3 times a w extra cash to buy quality organic foods. According to the USDA buying organic on an avera about 10% - 30% more, than buying non-organic massed produced foods.

2. Buy store brands. Most local markets carry their own private label of products. Albertson’s a fantastic job with their O Organic Line. The O Organic line has over 1,000 USDA Certified O products that are stamped with the USDA Certified Organic Seal. The products range from fresh and all the items in between. In my experience, the O Organic line is consistently lower in price th the same product. The Albertson’s Company has 20 markets, one may be near you. Some familia Acme, Pavilions, Haggen, Randall’s, Shaw’s, Star, and many more.

3. 99 cent Stores have 350 stores in 4 different states. If you happen to live near one of the stor certified organic produce. Not all the stores carry fresh food products. Call ahead to make sure fresh organic produce. It is also a good idea to ask what day the delivery load will arrive.

4. Costco is taking over the organic produce game. Costco offers a large variety of organic pro stores. At my last count approximately 80 products. If you are looking for Certified Organic Pr fact, Costco has gone into the farming business. Costco now owns organic farms to keep up with of the needs of consumers. You can definitely get more for your money shopping Costco for orga

5. Grow your own. If you have the space to plant produce that your family consumes most often d save money. Find out if your neighbors are growing other vegetables that are not in your garden would like to trade.

6. Buy in bulk. Buying bulk items is less costly. You will leave the store with more product and pay

7. Buy direct from grower. I mean literally go to your local farm see what is available. Ask the grow own vegetables. Most growers will allow you to pick your own produce and will sell it to for a far lo even the local farmers market price.

8. Know what stores to shop. Traders Joe’s, Sprouts, Thrive Market, Amazon Fresh, Whole Foods great price points and items are often on sale.

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Companies have done Organic quality food produce, meat, poultry, an other markets selling r names, Vons, Safeway,

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TOMATOES

and and the the Health Health Benefits Benefits of of

LYCOPENE

It is the season for tomatoes. These vibrant red fruits are most often served as a vegetable and they contain a myriad of health benefits. All the more reason to add them to your seasonal grocery list.

Tomatoes contain lycopene, a carotenoid and powerful antioxidant, that gives a natural red color to the fruit. The highest concentration of lycopene can be found in the skin of the tomato. The redder your tomatoes, the more lycopene they contain. Tomatoes are also a great source of vitamin C, vitamin K1, potassium and folate.

Tomatoes provide 80% of lycopene in the US diet, mostly from products like tomato sauce, purees, tomato paste, ketchup and canned tomato products. There’s no official daily recommended intake for lycopene, but the European Food Safety Authority has indicated that 0.5mg/kg of body weight of lycopene can be consumed daily. Gram for gram you will get more lycopene from cooked tomato products than from a raw tomato. Adding a healthy source of fat to tomato products can possibly increase the bioavailability of lycopene.

Naringenin and chlorogenic acid are two other compounds found in tomatoes with significant health benefits. In cooked tomatoes, naringenin can decrease inflammation, but the opposite is true when eaten raw. Chlorogenic acid can possibly lower blood pressure and slows the release of glucose into the blood stream after eating a meal.

It’s easy to incorporate tomatoes into a meal as they are widely available and can be eaten raw, cooked, pureed or juiced.

Health Benefites of Lycopene: • Can help lower blood pressure • Can help lower cholesterol levels • Aid in the soothing of sunburn • Can help fight certain cancers • Can lower PSA levels in men if an increased amount is consumed Written by Tabitha George

what is

PURSLANE

and why you should add it to your diet

Did you know that purslane, a humble garden weed, is actually one of the most nutrient-dense vegetables on earth?

It contains more omega-3 fatty acids than any other vegetable. This makes it a great alternative omega-3 source to eating fish, especially if you are following a vegetarian or vegan diet.

Not only does the nutritious leaves of purslane contain more omega-3 than some fish oils, it is also an excellent source of vitamin A, vitamin C, and B-complex. It has powerful antioxidant properties and contains minerals such as potassium, calcium, zinc and manganese.

Purslane is part of the succulent family and is native to Persia and India. Its botanical name is Portulaca Oleracea, but you might be more familiar with names like pigweed, pursley or verdolaga. The supple leaves are cucumber-crisp with a lovely bright, lemony and herbal taste with just a hint of pepper. Imagine a perfect flavor marriage between watercress and arugula, that’s the taste of purslane.

The hearty leaves of purslane make for a versatile ingredient and can be added to salads, soups, braised beans or stewed meats. They are delicious sautéed or used in a stir fry. You can even try to make a nutritious pesto from them.

In Mexico, purslane is known as verdolaga. At breakfast, it is added to scrambled eggs and topped with a delicious fire-roasted salsa. This traditional dish is known as verdolaga con huevos. Some home cooks and chefs will use the leaves on tacos. I like to use them in a delicious prawn curry or as a topping on fish tacos.

You can find purslane growing all around Southern California. You’ve probably seen it a million times and just thought it was another weed. You can spot it by the way it meanders across the soil’s surface, showing off its plump green leaves, pinkish stems, and budding yellow flowers. All the leaves and the very tender tops of the stems are edible.

Purslane is such an avid grower, it’s possible to grow it in almost any type of soil. This is why it’s a great vegetable to grow, especially in an urban garden or by a beginner gardener.

Purslane will do well in window boxes or outside in your vegetable patch.

Purslane is available at the end of spring all the way through late August, September and October. You can look for it at your local farmers’ market or find it at some specialty gourmet markets.

Written by Tabitha George

TABITHA GEORGE WELLNESS

Verdolagas con Huevos Recipe Courtesy of Chef Alex Jimenez Picca Peruvian Cantina, in West Los Angeles, served this tradtional latin breakfast, as a daily special. Chef de Cuisine Thomas, taught the other chefs to prepare the dish the way he remembered is mother making it for him as a child, while living in Mexico.

Ingredients * Queso Cotija - for garnish * Purslane - 1 cup * Egg - 1 each * Garlic Paste - 1 tsp * Diced Tomato - 2 tbsp * Diced onion - 1 tsp * Diced jalapeño - 1 tsp * Chopped cilantro - 1 tsp * Lime juice - 1 tbsp * Ground Cumin - 1 pinch * Mexican Oregano - 1 pinch * Salt - tt 1. Massage garlic paste into purslane. Make sure it’s well coated.

2. In mixing bowl mix tomato, onion, jalapeño, cilantro, lime juice, cumin, Mexican oregano.

Add salt to taste.

3. Heat sauté pan to medium high heat, add a dash of neutral oil and sauté for 1-2 minutes.

Make sure to not over cook purslane.

4. In a separate sauté pan fry an over easy egg.

5. To assemble do your best to arrange the purslane at the bottom of the plate in a circle leaving negative space. Add the fried egg on top.

Garnish with pico de gallo or fire roasted salsa and queso cotija.

autumn issue

Blackened Halibut Fish Tacos

Recipe Courtesy of Chef Courtney Wright Ingredients * 1 pound fresh pacific halibut * 1 yellow bell pepper * 1 carrot * 1 1/2 cups chopped sorrel * 1/2 C minced cilantro * 1/4 diced yellow onion * 4 organic corn tortillas * 1 lime ( cut into quarters for garnish) * 1 lemon cut into 1/2 * Cilantro Micro greens (for garnish) * 2 tablespoons Avocado oil * 2 tablespoons olive oil * Blackened seasoning * S & P -TT Directions (Halibut) 1. In a medium sauté pan heat avocado oil to high.

2. Clean halibut under cool water for 10-15 seconds, pat dry with paper towel. Season Halibut with blackened seasoning.

3. Place halibut in pan sear side one for about 3 mins before flipping. (The goal is to have a nice golden sear.)

Flip the halibut to the other side and finish the cooking process. The halibut should be at an internal temperature of 130-135.

4. Once the Halibut has reached an internal temperature of 130-135 you may remove from heat, and let rest.

Directions (Pursalane) 1. In a large sauté pan heat 2 Tbsp olive oil.

2. Rinse, peel, and shred carrots, along with rinsing the purslane under cool water, and patting dry with paper towel.

3. Place purslane in heated oil (NOTE oil will pop) add shredded carrots.

4. Sprinkle salt, and pepper to desired taste.

Squeeze have of lemon juice onto the purslane.

Sautéed for 1-2 mins Directions (Sorrel Sauce) 1. In a food processor or vitamix, purée sorrel.

2. Once the sorrel has been thoroughly blended, pour into a bowl.

3. Add 1/2 lemon, S & P, minced cilantro

PRAWN CURRY

with Purslane Coconut and Tumeric Ready in 55 minutes Serves 4-6 people

Ingredients * * * * * * * * * * * * *

1 ½ cups jasmine rice, rinsed and drained ¼ cup olive oil 1 onion chopped small dice 3 tablespoons minced garlic 4 tablespoons chopped ginger 4 keffir lime leaves, whole Kosher salt and ground pepper ¼ teaspoon ground cayenne 1 ½ teaspoons turmeric 2 teaspoons of curry powder 2 teaspoons thai red curry paste 2 cups vegetable or chicken stock 2 cans coconut milk, full fat

Preparation 1. Prepare the Rice: 2- ¼ cups water, 1 ½ cups rice, add ingredients to a pot with heat set to medium. , Add 2 pinches of kosher salt to the pot. Cook rice covered with a lid for 12- 15 minutes. Do Not Stir the rice while it is cooking. Remove from the heat source immediately once it is cooked and remove the lid from the pot. Add a few damp paper towels to the top of rice.

Set rice to the side until ready for service.

2. Heat oil in large pot over medium heat. Add onions, garlic, ginger, lime leaves, sautee mixture for 2 minutes, or until the onions are translucent.

Sprinkle the mixture with salt and pepper. Add cayenne pepper, curry powder, Thai red curry paste, add the stock, coconut milk, lime juice, brown sugar and tamari. Stir mixture to incorporate all the ingredients.

* * * * * * *

2 tablespoons fresh lime juice 2 teaspoon brown sugar 3 tablespoons tamari 1 cup yams, peeled and diced 1 ½ pounds shrimp, peeled and deveined 2 cans chickpeas, drained and rinsed 2 cups purslane, cleaned, torn into bite size piece

Garnish * * * *

1 cup chopped mint leaves 1 cup cilantro, leaves 2-3 limes, quarted Diced seeded tomatoes, optional

3. Add the peeled diced yams to the curry broth. Cover the broth with a lid. Lower heat to a low setting, cook the yams in the curry broth until the yams are fork tender about 15 minutes, do not let broth boil.

4. Remove the lid from pot, add the shrimp. Turn the heat to medium high, allow the shrimp to cook until they are slightly opaque white in color , about 8 - 10 minutes.

5. Add chickpeas, purslane.

Continue to cook for an additional 5- 8 minutes.

6. Add desired amount of rice to your serving bowls, ladle curry over rice, sprinkle mint leaves, cilantro, 2 lime quarters and tomatoes if using.

7. Serve.

TIPS Keffir Lime Leaves are a citrus fruit native to Southeast Asia and Southern Asia. The leaves and fruit are used in many asian dishes. The leaves give off a very fragrant citrus aroma.

You can purchase the leaves from most asian grocery markets, or order from Amazon. Freeze the unused leaves.

They will keep frozen for about 6 months.

If you cannot find the Keffir lime leaves, add 2 extra tablespoons of fresh lime juice to the curry.

The Health Benefits of Adding More Omega-3 to Your Diet Omega-3 fatty acids are a group of essential fats needed for various important functions in the body. Because the body does not produce its own source of omega-3, the amount available is dependent on our intake of omega-rich foods. Omega-3 fatty acids are known as “healthy fats” because the fatty acids in the group are polyunsaturated. The three main types of omega-3 are alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are found in abundance in seafood while ALA is a plant-based source of omega-3. If you are a vegetarian or vegan, you can use omega-3 supplements containing ALA. Alternatively, algan oil is a great vegetarian source of EPA and DHA made from algae. Research shows that omega-3 may have many beneficial effects on the different systems of the body and is an important component in the membrane that protects your cells.

Here are some of the main health benefits of omega-3: * Improves brain function and brain health * Improves focus and memory * Improves heart health * Has anti-inflammatory properties * Improves joint mobility * Protects eyesight * Immune booster * Maintains nerve cell membranes in the nervous system and helps how the brain processes information * May have anti-aging and longevity effects * Helps burn stored fat * Lowers blood pressure. Omega-3 fatty acids can reduce the level of triglycerides in the bloodstream, which in-turn lowers blood pressure * Lowers bad cholesterol. Omega-3 fatty acids lower the bad LDL levels and raise the good HDL levels How much omega-3 should I take daily?

The recommended amount of ALA is 1.1 g for women and 1.6 g for men. There is no official amount for EPA+DHA, but the FDA recommends no more than 3 g/day of the combination. This includes up to 2 g/day from dietary supplements. Generally, eating 6–8 ounces of fish high in fatty acids a week (at least two portions) should supply you with enough omega-3. High quality wild-grown fish have more omega-3 than farm-grown fish. Always make sure you source your fish consciously from sustainably and FDA-approved sources.

Fish varieties high in omega-3 include: * Mackerel * Salmon * Sardines * Caviar * Anchovies * Herring * Oysters * Tuna * Trout Plant-based sources of ALA: * Purslane * Chia Seeds * Walnuts * Walnut Oil * Flaxseeds * Flaxseed Oil * Algal Oil – oil derived from algae and a vegan source of DHA and EPA * Green Beans * Brussel Sprouts * Spinach * Avocado * Avocado Oil * Hemp Seed

If you increase your intake of fish and plant-based sources of omega-3, you can easily meet the daily omega-3 requirement. You can choose to take an omega-3 supplement, but research shows that eating fish will give you roughly about the same amount of omega-3 oils you get from a capsule containing 1200–1600 mg DHA and EPA. For example, a 100 g of wild salmon (3 ounces) contains about 1.8 g of omega-3 fats and 100 g of herring (3 ounces) contains up to 1.7 g of omega-3 fats.

It is important to note that DHA+EPA and ALA has different benefits and it’s best to ensure you have a good amount of both types in your diet.

Written by Tabitha George

WALNUTS Champion of Nuts and a Great Source of Plant-based ALA Omega-3 Fatty Acid

Incorporating more nuts and seeds into your diet is a simple way to increase your intake of ALA, the plant-based omega-3. Walnuts are the champions and a great choice because they contain up to 2.57 g/serving ALA. They also have a unique fat make-up, they are the only nut source of ALA, and high in fiber. Eating only 2.5 ounces of walnuts per day can be beneficial.

Winter Chicory Sa Fig-Walnut Vinaigr

This salad is chock -full of ALA

READY: 25- 35 minutes SERVES: 6 people as a side dish 4 people as an entree salad

alad rette

A omega 3 fatty acids

Ingredients For the Vinaigrette * 2 tablespoons minced shallots * ¼ cup fig vinegar * 3 tablespoons freshly squeezed lemon juice * ¼ cup maple syrup * ¼ cup walnut oil * 2 teaspoon kosher salt * ¼ teaspoon ground black pepper For the Winter Chicory Blend * 1 cup frisee salad greens torn into bite size pieces * ½ cup shredded radicchio * 1 cup escarole lettuce torn into bite sized pieces * ½ cup wild arugula * 1 cup diced yams or sweet potatoes already roasted * ¾ cup toasted walnut pieces * ¾ cups crumbled goat cheese * 1 - ripe avocado cut into cubes * ¼ cup hemp seeds Preparation Vinaigrette: 1. Mince the shallots and add them to a large bowl.

2. Measure ¼ cup fig vinegar, pour over the shallots.

3. Measure 2 tablespoons freshly squeezed lemon juice, pour over the shallot mixture.

4. Add ¼ cup maple syrup, salt and pepper to the shallot mixture. Add ¼ cup walnut oil.

5. Whisk the ingredients until well incorporated and slightly thick.

For the Chicory Blend 1. Add all clean and torn pieces of greens to a large bowl.

2. Mix all the chicory greens together.

3. Add the roasted diced yams and toasted walnuts.

4. Add a small amount of the vinagrette to a large bowl. Add the winter chicory blended greens, roasted yams, walnuts, goat cheese and cubed avocado. Toss all the ingredients. Add the ingredients to your serving bowl and sprinkle the hemp seeds over the top.

5. Serve.

Tips If you don’t have fig vinegar you can substitute with balsamic vinegar. Vegan, not a problem. You have 2 options, use a vegan cheese in place of the goat cheese. If you choose to use the vegan cheese I would use Kite Hill ricotta cheese. But the is totally up to you. Choose your favorite vegan cheese. Your second option, omit the cheese altogether.

Eating High Vibrational Foods We basically are what we eat. When we eat, we transfer the energy of the food item to ourselves to sustain us throughout the day. It’s important to note that not all food items have “good energy”, and if you want to correct this within your diet, you might want to add some high vibrational foods.

Vibrational foods absorb greater levels of sunlight and vibrate at a frequency that is good for your physical and spiritual health. The more sunlight, the more energy, and this in turn raises our vibrational frequency.

Foods that have high vibration are natural, raw and organic. Eating these unprocessed, toxin- and chemical-free foods allows your body to receive all the nutrients it needs and raises your energy levels.

Benefits of high vibrational foods: • Increase energy levels • Purifies and nourishes the body • Enhances brain function and concentration • Experience clear thinking • Optimize the body’s overall performance Add these following foods to your diet to raise your vibration: • Raw herbs • Dark leafy greens • Beans • Strawberries, blueberries, blackberries • Sunflower seeds • Broccoli sprouts • Raw honey • Coconut oil • Raw cacao • Goji berries • Spirulina • Wheatgrass • Blue-green algae Himalayan and Celtic salt contains high amounts of minerals and will raise the frequency of any food item it’s added to.

Here’s some other ways to raise your personal vibration: • Say a blessing over your food before you eat • Invite the archangel of healing, Archangel Rafael, to bless the food you eat • Take a sea salt bath to remove negativity and cleanse your aura • Sun gaze for 20 minutes everyday • Meditate • Practice yoga breathing • Exercise. Anything from nature walks to swimming or cycling will do • Stay hydrated by drinking pure water • Practice daily gratitude • Practice forgiveness daily. Forgive others for your own benefit as this will release you from the draining negative energy that comes with unforgiveness Written by Tabitha George

High Vibration Wellness Shots Wheatgrass is a nutritionally complete food. Rich in protein, contains 17 amino acids, which are the building blocks for protein. Wheatgrass is 70% chlorophyll. Chlorophyll is a direct product of sunlight, that contains more light and energy than any other food. Wheatgrass also contains all the minerals known to man. Other benefits of wheatgrass are liver purifier, aids in the bodies detoxifying process, it is alkalizing, and is high in oxygen. Another cool fact about wheatgrass; 1 oz of juiced wheatgrass equals about 2 pounds of vegetables. You can purchase fresh juiced wheatgrass at local juice bars. You can also, buy the plant and juice it yourself using a slow cold pressed juicer or purchase dehydrated wheatgrass packets from any local health food store. It is best to take wheatgrass shots on an empty stomach for maximum absorption.

High Vibration Wellness Shot

Wheatgrass-Passionfruit ▶▶ ▶▶ ▶▶ ▶▶ ▶▶ ▶▶

2 oz wheatgrass 1 tsp fresh passionfruit 2 oz coconut water 1- 2 oz spring water ½ teaspoon fresh lemon juice 1 pinch sea salt

Combine all mix well. Pour into shot glasses.

Drink and Enjoy!

Makes 2 shots

Energy and Hydration Wellness Shot

Cucumber - Chlorophyll ▶▶ ▶▶ ▶▶ ▶▶

5 oz juiced Persian cucumber ½ cup coconut water 2 oz spring water 1-2 drops ChlorOxygen (chlorophyll concentrate) ▶▶ 3 teaspoons fresh lemon juice or lime juice ▶▶ 1 tsp liquid sea minerals Combine all mix well. Pour into shot glasses.

Drink and Enjoy!

Makes 4 shots

Want to raise your personal vibration instantly?

You may want to try a...

Sea Salt Bath

Sea Salt Bath Recipe * 1 cup Crystal Celtic Sea Salt or Pink Himalayan Sea Salt * 2 drops frankincense essential oil (optional) * 2 drops lavender essential oil (optional) or Rose Absolute essential oil

Procedure

1. Measure the sea salt 2. Draw a warm bath 3. Bless the sea salt by saying a prayer or affirmation, set your intention (the purpose of the bath and result you are seeking) 4. Pour the blessed salt into the warm bath. Let the sea salt dissolve naturally, say this affirmation- “the salt of the earth removes all unwanted energy from my body, the salt of the earth clears my aura now, I am light.”

5. Add the essential oils if you choose to. Totally don’t have to, your choice, say this affirmation - “this scared oil heals and restore me now, I am love.”

6. Get in the water, relax and enjoy for at least 20 minutes, clean your body as you normally would 7. This part is also optional, take a shower after the soak/ bath.

8. Repeat as often as you like.

Frankincense is used by many cultures during their spiritual practice. Frankincense essential oil helps deepen our spiritual connection, aids in balancing and centering ourselves. Aids in removing anxiety and is also anti-depressant.

Rose Absolute essential oil helps with spiritual attunement and balance of the heart chakra. Encourages patients, strengthens our inner being and has a calming and soothing effect on the senses.

Lavender essential oil promotes love, peace and good health. Heals, calms, and purifies.

Written by Tabitha George

November

is world Vegan Month Traditional fall recipes get a vegan makeover.

Ingredients * * * * * * * * * * * * * *

Make Flaxseed Meal Egg 2.5 tablespoons flaxseed meal 5 tablespoons water Mix all ingredients, let rest for 10 - 15 minutes 3 tablespoons olive oil 1 cup diced white or yellow onion 2 tablespoons minced garlic ½ cup green bell peppers, small diced ½ cup red bell peppers, small diced 3 tablespoons olive oil 1/2 cup shiitake mushrooms rough chopped 3 teaspoons salt 1 teaspoons ground black pepper 1-2 pinches of cayenne

* * * *

* * * * * * *

pepper 1 ½ dried thyme or fresh thyme 3 tablespoons chopped parsley 1 tablespoon fresh sage or ½ teaspoon dried ground sage 1 tablespoon fresh chopped oregano or 1 tablespoon dried oregano 2 tablespoons fresh squeezed lemon juice 1 ½ cup lentils - cooked 1 ½ cup red quinoa - cooked ½ cup oatmeal - cooked ¼ cup potato starch ¼ cup marinara sauce 1 cup bbq sauce or ketchup

Preparation

Vegan Quinoa Lentil Loaf Ready in 55 minutes Serves 6 people

1. Preheat Oven 365 degrees 2. Make the Binder: add 2.5 tablespoons of ground flaxseed meal to a bowl, add 6 tablespoons of water to the bowl, mix all ingredients allow the mixture to rest for 10 - 15 minutes. Set aside for later use.

3. Saute vegetables : Add 3 tablespoons olive oil to a skillet set over medium high heat. When the oil is warm, add diced onions, saute until onions are translucent, 2-3 minutes.

Add minced garlic to onion mixture, lower heat to medium low, stir ingredients, saute for 1-2 minutes more, add diced red and green bell peppers continue to cook and stir mixture for 2 -3 minutes. When the vegetables are done remove from skillet put ingredients in a large bowl. Set aside for later use.

4. Saute Mushrooms: in a separate skillet, add 3 tablespoons olive oil to skillet set over medium high heat. When the oil is warm add roughly chopped mushrooms to skillet. Saute for 2 minutes, stir the mixture. Continue to saute and stir for another 2-3 minutes. When the mushrooms are cooked and golden brown remove them from the skillet. Add to the bowl of sauteed vegetables.

5. Prepare the Loaf Mixture: to the large bowl of sauteed vegetables

add cooked lentils, cooked quinoa, cooked oatmeal, ¼ cup of potato starch, add the flaxseed egg mixture, add the marinara sauce, add all herbs: parsley, oregano, thyme, fresh squeezed lemon juice, cayenne, salt and pepper to the ingredient bowl.

6. With your hands mix all the ingredients very well.

7. Remove half the mixture and place in a separate bowl. Using a potato masher, mash the mixture together, until it all sticks together.

8. Add the mashed mixture to the original loaf mixture. With your hands mix both the mashed mixture with the other loaf mixture.

9. Spray a loaf pan with non-stick cooking spray, lay a piece of parchment paper inside the loaf pan, spray the paper with non-stick cooking spray.

10. Add quinoa loaf mixture to the loaf pan. Shaking and tapping pan on the countertop to make sure the loaf mixture is tightly packed, into loaf pan.

11. Pour the bbq sauce on top of the loaf.

12. Bake in the oven set to 365 degrees for 30 - 35 minutes.

13. When the loaf is ready, remove from the oven. Allow to cool about 5-8 minutes, before slicing.

Vegan Egg Substitutes Flaxseed Egg: 1 tablespoon of flaxseed meal and 3 tablespoons of room temperature water, let mixture to rest for 5- 10 minutes, before you use. Equals 1 vegan egg substitute.

Chia Seed Egg: 1 tablespoon ground chia seed 3 tablespoons of room temperature water, let the mixture rest for 10 -15 minutes for you use.

VEGAN

Passion Fruit Roasted Yams and Dates

with Toasted Almonds

Ingredients * * * * * * * * * * * * * * *

3 pounds garnet yams peeled and cut into medium large sized dice ¼ cup plus 2 tablespoons of minced shallots 3 tablespoons of vegan butter 2 tablespoons of vanilla cognac or regular cognac 1 tablespoons of light brown sugar 2 tablespoons of fresh squeezed orange juice 1 ½ teaspoons of salt ¼ teaspoon pepper 3 medjool dates small diced 2-3 fresh passion fruit, sliced in half pulp, juice and seeds reserved to the side 2 tablespoons of fresh chopped parsley ¼ cup store-bought toasted almond slices 3 tablespoons of fresh thyme 1 tablespoon of orange zest ½ tablespoon lemon zest

Preparation 1.

2.

3.

4.

5.

Preheat oven to 400 degrees.

Add diced yams to salted water and boil for approximately 12 - 15 minutes. You want the yams to be al dente, not cooked all the way through.

Pour the drained yams onto a cookie sheet that has been generously sprayed with non-stick cooking spray.

Season the yams with salt and pepper.

Roast the yams in an oven set to 400 degrees convection. Check the yams often. Roast yams for 1820 minutes or until the yams are fork tender and are golden on the edges. Taste test one of the yams, checking for doneness, and adjust salt and pepper seasoning if needed.

Make the Glaze 1.

2.

3.

4.

5.

6.

Add the shallots to a pan that is set to medium heat.

Add the vegan butter or you can use olive oil.

Saute the shallots and vegan butter for 3-minutes, on medium low heat.

Turn the flame off , add the cognac, be careful to step aside there may be a slight flare up of flame.

Allow the flame to die down.

Turn heat to low setting, add agave and orange juice to the pan. Turn heat to medium high. Allow the mixture to reduce and is slightly thickened.

Remove from heat and stir in fresh thyme and both lemon and orange zest.

Mix

Add the roasted yams to bowl, pour the glaze over yams toss or stir the mixture until all is well coated. Sprinkle in toasted almonds, dates and chopped parsley. Serve.

Serves 6 as a side dish

VEGAN

Creamed Corn Ingredients * 3 tablespoons vegan butter * 1 cup leeks cleaned and cut into small diced or minced (use only the white part of the leek) * 1-16 oz bag organic frozen petite corn * 2 tablespoons fresh thyme of 1 tablespoon dried thyme * 1-½ teaspoon of salt * Ÿ tsp white pepper or black pepper * 2 teaspoons light brown sugar * 1 cup unsweetened coconut milk or unsweetened coconut creamer * 1 tablespoon of Arrowroot Preparation 1.

2.

Preheat pan or skillet to medium high heat.

Add 3 tablespoons of butter to skillet, swirl

it around until it is foamy but not burned.

3. Turn the heat to low, add the leeks, saute for 5 minutes, stirring often. Leeks should not brown.

4. Add corn and stir all ingredients.

5. Add salt, pepper, thyme, and brown sugar stir until all ingredients are well incorporated.

Continue to cook for 3-4 minutes on low heat.

6. Make the Slurry Mixture:

a. Pour unsweetened coconut milk

into a bowl, whisk in 1 tablespoon

of arrowroot making sure to whisk

out in lumps.

b. When the mixture is lump free

pour into the corn mixture. Stir

until all is well incorporated.

7. Turn heat to medium, you will start to notice that the mixture will start to bubble on the edges of pan, that is good it is beginning to thicken.

8. Continue to stir the mixture for about 2-3 minutes. Mixture should be creamy and some what thick. If the mixture becomes too thick for you add a little water to thin the mixture to your desired consistency.

9. Remove from heat. It is ready to serve. Garnish with chopped parsley and scallions.

Serves 4 - 5 as a side dish

Ingredients * 2 pounds Brussel Sprouts * 2 - 3 tablespoons avocado oil * 1 teaspoon sea salt * ¼ teaspoon black pepper * Apple Cider Glaze: * ½ cup maple syrup * ¼ cup apple juice or apple cider * 2 tablespoons apple cider vinegar * ¼ teaspoon salt * 1 pinch pepper Preparation 1. Preheat oven 425 degrees convection.

2. Make the Apple Cider Glaze: add maple syrup, apple cider juice, apple cider vinegar, salt and pepper to a pot with the heat set to medium high temperature. Reduce the liquid until thick and syrupy like. Reserve to the side.

3. Cut the rough stems off the ends of the Brussels sprouts, and cut the remaining sprout in half, peeling away any leaves that look brown or damaged. Using a paring knife cut out the hard core at the center of sprout. Peel back and separate the leaves, of the brussel sprouts. Leaving some bulbs intact, but not all. Continue the process until you have cored and separated the 2 pounds of sprouts.

4. Place the sprouts onto a cookie sheet. Pour the oil over brussel sprouts, sprinkle salt and pepper on the sprouts. Use your hands to toss, rub and mix oil all over the sprouts.

5. Roast at 425 degrees, roast for 10-13 minutes. Make sure to rotate the pan in the oven several times. The sprouts will begin to blacken on the edges and become crispy.

6. Remove from the oven, add the apple cider glaze to sprouts mix well. Place sprouts back in the oven and roast for another 5-10 minutes. Continue to rotate pan until the sprouts are well roasted, crispy and a deep golden brown.

7. Remove from oven. Serve.

Tips For added flavor you can reserve some of the apple cider glaze and drizzle it over the sprouts right before service. Adding toasted pecans or walnuts will give sprouts an earthy crunchiness. Another great item to add is sauteed diced apples.

Ready in 25 - 30 minutes Serves 4 people

Vegan Apple Cider Roasted Brussel Sprouts

Make your kids fall in love with these sprouts!

Sweet & Crispy!

Did you know that the United States produces 70 million pounds of sprouts each year?

Vegan Maple-Bourbon Roasted Carrots

Carrots are one of my favorites over the holidays!

Did you know cooked carrots are easier to digest than raw carrots because the cell walls of the vegetable softens?

Ingredients * 3 pounds carrots washed, peeled and cut into rounds * 1 medium shallot, small diced * 2 tablespoons avocado oil * 4 tablespoons vegan butte, melted * 3 fresh thyme sprigs * ¼ cup borbon * ¼ cup maple * 1 tablespoon dijon mustard * 1 teaspoon salt * ¼ teaspoon pepper * 3 tablespoons fresh thyme Preparation 1. Preheat the oven to 400 degrees.

2. Boil the carrots. Add the cut carrots to a pot of salted water. Boil carrots until they are al dente, about 10 -12 minutes. Drain the carrots and add them to a large bowl.

3. Saute. Add avocado oil to a skillet with the temperature set to medium high heat. When the oil is hot add the shallots, lower heat to low and saute until the shallots are translucent in color about 2-3 min.

4. Add the thyme sprigs to shallots. Continue to cook for another 2 minutes with the heat still set to a low temperature.

5. Turn the heat to medium and continue to cook for 1 minute.

6. Remove skillet from the heat source. Add bourbon.

Step away from skillet in case there is a flame that flares up. When the flame is gone. Return the skillet to the heat source set the temperature to medium high, add dijon mustard, add melted vegan butter, add the maple, continue to cook for an additional 2-3 minutes, until the sauce is slightly thick.

7. Season the carrots with salt and pepper, add the shallot bourbon, maple mixture to the bowl of seasoned carrots and toss the mixture well.

8. Spray a cookie sheet with non-stick spray, evenly spread the carrot mixture on the cookie sheet, careful not to overcrowd the pan. Use 2 cookie sheets if they seem too crowded on the cookie sheet.

9. Roast the carrots for 15 minutes check for doneness. Stir the carrots to insure even browning.

They should be fork tender. If they are not fork tender continue to roast for another 5-10 minutes.

When the carrots are fork tender remove from the oven.

10. Allow to cook for 5 minutes, remove the thyme sprigs.

11. Garnish sprinkle carrots with fresh thyme.

12. Serve.

Tips For this recipe use the boil/roast method. This method insures the roasted vegetables are plump, moist, and tender. By additionally roasting the vegetables adds a layer of flavor and visual appeal.

Ready in 45 minutes Serves 4 people as a side dish

PICKLED

O K R A

It’s well worth the planning ahead and easy effort to end up with these tangy, lightly-spiced pickled okra. They are tasty, crunchy and not in the least bit slimy!

PREP TIME: 35 mins COOKING TIME: 10 minutes YIELD: 4 jars (1 pint)

NUTRITIONAL VALUES (per jar of approx. 10 - 13 okra pods)

»» »» »» »» »» »»

Calories: 1720 Protein: 0.82 oz Carbohydrate: 17.1 oz (of which sugars 14.5 oz) Fat: 0.23 oz Sodium (salt): 0.75 oz Calories per 2 pods: 15 (approximately), drained from pickling liquor

INGREDIENTS * 1 1⁄2 lb. fresh okra, about 3 1⁄2 - 4 inches long * 4 large (or 8 small) garlic cloves, peeled * 4 slices lemon, about 1⁄4-inch thick * 2 cups apple cider vinegar * 2 cups water * 3 tbsp kosher salt * 1 tbsp granulated sugar Pickling spices * 2 tbsp mustard seeds, preferably yellow seeds * 1 tbsp coriander seeds * 1 1⁄2 tsp celery seeds * 1 tsp black peppercorns * 1 tsp dill or fennel * 4 bay leaves * 1 tbsp red pepper flakes, or 4 fresh chili peppers PREPARATION 1. Place the wire rack into the pot. Put the jars and lids into the pot and cover with water. Bring to the boil and simmer for 10 minutes to sterilize them. Turn off the heat and leave the jars in the water until you are ready to fill them.

2. Prepare the okra by washing them and trimming off the stalks.

3. Add the vinegar, water, salt, and sugar to a saucepan and bring to a boil. When the salt and sugar have dissolved reduce the heat to low and keep the liquid warm.

4. Add all the pickling spices (except fresh chili if using) to a bowl and stir well to thoroughly combine. If using fresh chili slice them open and add them to the jars when putting in the okra. Use as much or as little dried or fresh chili as you prefer.

5. Place a clean kitchen towel on your kitchen counter. Placing the hot jars directly onto a cold surface may cause them to crack. Remove the jars and lids from the pot with the tongs and drain off the water.

6. Place a lemon slice in each jar followed by a garlic clove. Distribute the pickling spices equally between the four jars. Now pack the jars tightly

SPECIAL EQUIPMENT:

»» »» »» »»

4 canning jars (1 pint) 1 large pot, big enough to fit 4 jars Steamer rack Jar-lifting tongs (optional)

with the trimmed okra, pushing them down so that they are about a 1⁄2-inch from the rim of the jar.

7. Fill the jars with the warm pickling liquid until about a 1⁄4-inch from the rim. Gently tap each jar on the kitchen counter to release any trapped air bubbles. Use a cloth if the jars are too hot to handle. Now gently run a thin knife around between the okra and the jar to release any trapped air bubbles. Try not to use a very sharp knife as this may cut the okra. A butter knife is good for this. Top up with more pickling liquid if necessary. If you need extra pickling liquid just heat up equal quantities of vinegar and water and top up the jars.

8. Wipe the rim of the jars with a clean cloth and tightly screw on the lids.

9. Place the jars back into the pot and top up with water if necessary. The jars should be covered with at least 2 inches of water. Bring to the boil and then reduce the heat to a brisk simmer. Boil for 10 minutes.

10. When done remove the jars and place on a wire rack or a kitchen cloth and leave to cool. Do not place the hot jars directly onto a cold surface as they may crack.

11. As the jars cool you should hear popping sounds as the vacuum forms in the jars. The lid will become slightly concave. This means they have a good seal. If you try to press the lid down and it won’t move, you have a good seal. If a jar has not sealed properly then store it in the fridge. It should last for a month in the fridge.

12. Store the jars in a cool dark place where they should last for over six months.

13. Refrigerate after opening and use within a month.

TOP TIP Store the pickled okra in a cool dark place for a month before using to allow the flavors to develop and intensify.

Editorial Layout and Graphic Design ▶▶ Karin Dabach

CREDITS

kadabach@ucdavis.edu https://www.linkedin.com/in/karin-dabach/

Photography ▶▶ Courtney Wright on Pages 8, 19, and 31 ▶▶ Rosa Ledger on Pages 10-11 Special Thanks ▶▶ Ibn, Jenny, La Toia, Mia, Fawn, Mika-Michelle, Nora and Debbie Disclaimer: Tabitha George Wellness Magazine does not provide medical advice, diagnosis or treatment.

The contents in Tabitha George Wellness Magazine such as text, graphics, images, and other material contained in Tabitha George Wellness Magazine (“Content”) are for informational purposes only.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in Tabitha George Wellness Magazine.

TABITHA GEORGE WELLNESS

Happy Holidays!

See you in 2020