GINNY POMEROY: HEALTHY RECIPES

Adapted from Standard Process Detox-Balance Program Guide

Serves 6

Ingredients:

· 2 TBSP Olive oil or Coconut oil

· ½ cup chopped mushrooms

· ½ cup chopped onion

· 1 pound ground turkey, chicken, grass-fed beef, or bison meat. (Note: To make this recipe without meat, you may substitute 1 can of black or pinto beans rinsed and drained.)

· 1-2 cloves of garlic, minced

· 1 tsp dried Thyme or Italian Seasoning

· 4 medium to large tomatoes coarsely chopped

· 1 ½ cup cooked quinoa 

· 6-8 medium bell peppers sliced in half the long way and stems and seeds removed

· Salt and Pepper to taste

· Optional: shaved parmesan cheese (Skip this if you want this to be dairy-free).

· Garnish: chopped parsley

Instructions:

· Preheat Oven to 350

· Heat the oil in a large skillet over medium heat.

· Add the onions and mushrooms and sauté until the onions are translucent (about 3 minutes).

· Add minced garlic and sauté for 1 more minute.

· Add meat and seasonings and cook until the meat is browned and cooked through. (Note: if you are substituting beans in this recipe, add them with the tomatoes)

· Add tomatoes and cook until tender (about 5 minutes).

· Add cooked quinoa and stir mixture

· Place peppers in a greased oven-proof pan with the open side up.

· Fill the peppers with the mixture and sprinkle with parmesan cheese (if using)

· Cover and bake for 30 minutes until peppers have softened

Garnish with parsley and enjoy! 

* Adapted from a recipe by Michelle Blackwood, RN at healthiersteps.com

Dairy-free, Gluten-free, and optional vegan.

This delicious soup offers plenty of healthy ingredients and a wonderful flavor that will warm you from the inside.  It is packed with veggies and beans to give you fiber, and Coconut milk that will keep you feeling full and satisfied.  It is naturally dairy-free, gluten-free, and vegan, but feel free to add some leftover chicken, or fish to make it into a stew.

Ingredients

• 4 cups cooked white beans or 8 oz. dried. (Use Navy, Lima, Cannellini, Great Northern.) You may also use 2 - 15oz. cans of beans that are rinsed.
• 2 cups of vegetable broth, or water, or bone broth if you are not aiming to make a vegan dish.
• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 1 medium potato, diced
• 1 medium carrot, diced
• 1 teaspoon dried marjoram 
• 1/2 teaspoon ground paprika 
• ¼ cup coconut milk. (I use full-fat canned unsweetened coconut milk.)
• 1 teaspoon dried parsley flakes, or 2 teaspoon fresh leaves chopped
• 1/2 teaspoon dried thyme, or 1 sprig of fresh thyme
• Pinch ground allspice 
• 1 -1/2 teaspoon salt, or to taste
• Pinch Cayenne pepper 
• 1 bay leaf      
• 1/2 TBSP coconut oil, ghee, or butter
• Optional: 1 cup baby spinach

1. If you are using dried beans, prepare 8 oz. of dried beans by sorting and washing.

2. Soak in enough water to cover the beans for at least 8 hours or overnight. 

3. The following day, drain and rinse beans and cook in water until tender. (Follow instructions on the package of dried beans.)

4. Drain your cooked beans.

5. In a large pot, melt the Coconut oil, Ghee, or butter over medium heat.

6. Add onion, carrot, and potato and sauté until the onions becomes translucent (about 3 minutes).

7. Add garlic, marjoram, paprika, allspice, salt, pepper, cayenne, bay leaf, and if you are using dried parsley and thyme, add it here as well. Sauté for another 1-2 minutes.

8. Add beans, liquids (water or broth, and coconut milk) and fresh parsley and thyme (if using fresh herbs).

9. Bring to a boil and then immediately reduce heat to a simmer.

10. Simmer for 30 minutes, stirring periodically.

11.  Remove bay leaf and adjust any seasoning.

12. Serve as is, or add a handful of baby spinach and simmer until the spinach is wilted (about 1-2 minutes).

13. ENJOY!

*Adapted from “My Favorite Chia Seed Pudding!” by Cookie and Kate

This is a super easy recipe that doesn’t require any cooking. It can be made in advance for invited guests or for an easy instant treat.

It makes a great breakfast as well as a fancy desert and it is full of great nutrition (as long as you don’t go crazy with the sweetener). Chia seeds are loaded with Omega 3 fatty acids and soluble fiber. The berries are full of stellar antioxidants as well as other healthful  phytonutrients, making this a delicious and healthy choice. 

Ingredients for the Pudding Base:

Makes 4 (½ cup) servings of pudding.

2 cups of your favorite milk alternative. (I use a can of unsweetened organic coconut milk and add water to get to 2 cups. You can also use cashew milk, almond milk, or hemp milk.)

1 tsp. orange zest

¼ tsp. vanilla extract

¼ tsp. nutmeg

6 TBSP dry chia seeds (1/3 cup)

Optional Sweetener: If you are using stevia or Monkfruit, start with a small amount (only 1/8 tsp) and add very gradually to achieve your desired amount of sweetness.

Instructions for the Pudding Base:

· Combine the milk, orange zest, vanilla, nutmeg in a bowl and stir until well mixed. Add sweetener to taste.

· Whisk in the chia seeds a little at a time. Mix well to avoid clumps.

· Cover bowl and refrigerate for at least 2 hours. This gives the chia seeds a chance to absorb the excess moisture and “plump up”.

· Give a final stir and divide your mixture into 4 ramekins or bowls.

Suggested toppings: 

Chia-Seed-&-Berry Jam (see recipe below), honey, maple syrup, sliced bananas, assorted berries, shredded coconut, nuts and/or seeds. You may also want to use your imagination to come up with toppings that are not on this suggested list.

Chia-Seed-&-Berry Jam:

This makes a scrumptious topping for your pudding. It also pairs well with yogurt, granola, or with any nut butter for a delicious sandwich. Here is the recipe:

1 cup frozen berries of your choice. I like to use a combination of blueberries and strawberries. 

1/8 cup dry chia seeds

1 TBSP Orange juice (freshly squeezed from ½ of the orange you used to get the orange zest for the pudding.)

1-2 TBSP of Real Pure Maple Syrup. (You may also use stevia or Monkfruit and start with only ½  tsp and work up gradually.)

Instructions:

· Combine the frozen berries, orange juice and chia seeds in a bowl and set aside to allow the berries to defrost. (Option: put them in the refrigerator overnight to defrost).

· Once the berries are defrosted, use a potato masher or the back of a fork to smash the berries. You will notice that the chia seeds will absorb most of the water that is released, giving it the consistency of jam.

· Add sweetener if desired and mix well.

· Let your mixture rest at least 20 minutes before enjoying on top of your pudding.

· This jam keeps well in the refrigerator for 5-7days (if it lasts that long).

Please send me a note to let me know how you like this dessert, or tell me about toppings you came up with that are not on the suggested list. Enjoy! _Ginny 

These Gluten-Free Veggie Burgers are made from whole foods that are high in beneficial fiber, vitamins, minerals, and antioxidants. They taste great, too. You can make these ahead and chill in the refrigerator, then pop them in the oven, on the stove-top, or even on the grill. Yum!

Ingredients: 

· 1 ½ pounds sweet potatoes roasted (2 medium or 3 small)

· 1 ½ cup of cooked quinoa

· 1 can (15 ounces) black beans, rinsed and drained (or 1 ½ cups cooked black beans)

· ½ cup chopped red onion (about ½ small red onion)

· ⅓ cup chopped fresh cilantro

· 2 cloves garlic, pressed or minced

· 2 teaspoons smoked paprika

· 2 teaspoons ground cumin

· 1 teaspoon chili powder

· ½ teaspoon salt

· 1 ¼ cups quick-cooking , gluten-free oats

· Extra-virgin olive oil, for brushing 

· Gluten-free hamburger buns (optional). These veggie burgers are great with lettuce wraps.

Instructions:

1. Roast the sweet potatoes: Slice the sweet potatoes down the center, lengthwise. Place the sweet potatoes, cut side down. On a baking sheet lined with parchment paper, or oiled for easy clean-up, roast at 350 degrees until the potatoes yield to a gentle squeeze - approximately 30 to 40 minutes, or longer, depending upon the thickness of the potato. 

2. Once the sweet potatoes are cool enough to handle, remove and discard the skin. Roughly chop the potatoes. In a large mixing bowl, combine the cooled sweet potatoes with the cooked quinoa, black beans, onion, cilantro, garlic, smoked paprika, cumin, chili powder, and salt. Use a potato masher, pastry cutter, or large spoon to mix it all together. It’s ok if the black beans get smashed in the process.

3. Sprinkle the oats, a little at a time, over the mixture and mix well with a large spoon until the mixture holds together when you shape a portion into a patty. 

4. Gently shape the mixture into patties about 3 ½ to 4 inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty. You should end up with 8 patties.

5. If you’re baking the burgers, brush both sides of each patty generously with olive oil and place them on the lined baking sheet, leaving a few inches of space around each one. Bake at 400 degrees until the patties are deeply golden on the outside, about 35 minutes, flipping halfway.

6. Serve burgers as desired with your favorite burger fixings: Avocado, or guacamole, tomato, onion, lettuce, pickles, cheese, sprouts, ketchup, hot sauce, mustard, fried eggs.

7. Note: Leftover burgers keep well in the fridge for 4 days. Or, you can store them in a freezer bag in your freezer for up to 3 months.

Enjoy! Let me know what you think. __Ginny

*This recipe has been adapted from Cookie + Kate “Favorite Veggie Burgers”. https://cookieandkate.com/best-veggie-burger-recipe/#tasty-recipes-23420

You're going to love these muffins. They're not only sugar-free, they're also gluten-free and high in fiber, which will benefit your Beneficial Gut Microorganisms!

(Adapted from a recipe by Brenda Bennett/Sugar-Free Mom)

Ingredients: (makes 24 mini muffins)

1 med./large apple with skin coarsely chopped 

1 cup grated carrot

2 eggs

1 ½ tsp. vanilla extract*

2 TBSP lemon juice

¼ cup of ground flaxseed

¼ cup of arrowroot flour

½ tsp. salt

½ tsp. baking powder

¼ tsp. baking soda

1 cup of cooked quinoa

*If you would like your muffins to be a bit sweeter, you can substitute ½ tsp of vanilla liquid Stevia for part of the vanilla extract amount.

Instructions: 

1.) Preheat oven to 350 F.

2.) Prepare your muffin tin by either lining with paper liners or generously oiling your pan.

(I use unsalted butter for this)

3.) Using a food processor or blender, pulse the apple, carrot, eggs, lemon juice and vanilla until the apple is in very small chunks.

4.) Add all the remaining ingredients and pulse/process until the ingredients are well combined. You may need to scrape down the bowl a few times until you get all the ingredients mixed well.

5.) Pour/spoon the mixture into the muffin cups

6.) Bake for 20-25 minutes checking for doneness with a tooth pick.

7.) Cool and remove from the muffin pan.

8.) These mini muffins stay well in the refrigerator for up to a week (if they last that long!)

9.) They also freeze well.

10.) Enjoy!

This salad not only tastes great, but it’s healthy, too.** The mix of colors also make it a stunning presentation to take to a potluck, on a picnic. It makes a great lunch at the office.

You can prepare this salad well in advance of any occasion as it will keep in your refrigerator for up to 4 days. You can also vary the vegetables, depending on the season and what’s in your refrigerator. Makes 4 large servings.

Ingredients:

1 ½ lbs. of potatoes (I like to use red-skinned potatoes) boiled and cooled and cut into bite-size chunks.

1 cup of sugar-snap peas cut into reasonable bite size pieces

Small bunch of thinly sliced radishes

2 stalks of celery chopped

½ red onion finely sliced

½ red pepper diced

1 (12 oz.) can of artichoke hearts drained and cut into bite size pieces

¼ cup olive oil

1 TBSP red wine vinegar

2 tsp Dijon mustard

High quality sea salt and freshly ground pepper to taste

Instructions:

In a large bowl, toss all the vegetables with the cooked and cooled potatoes.

In a small bowl or measuring cup, whisk the olive oil, red wine vinegar, Dijon mustard, salt and pepper together to make a vinaigrette. Mix everything together and let stand for a while to allow the flavors to mingle. Eat and enjoy!!

**When you let potatoes cool after cooking, they develop a fiber known as: resistant starch. This means that this starch is resistant to being broken down by the enzymes in our small intestine and will pass undigested into our large intestines where our beneficial bacteria live. They love this kind of “food” and will reward you with some wonderful short chain fatty acids, and important vitamins in return!

Adapted from The Food Pharmacy, by Lina Nertby Aurell and Mia Clase

For hundreds of years, people have recognized the healing qualities that Chicken Bone Broth has provided. Cultures all around the world have used this broth to treat colds, infections, and disease.

Here’s my favorite recipe that I’m sure you’ll enjoy:

Ingredients:

*Chicken or Turkey carcass (preferably organic): I use every part including the bones, cartilage, skin, organs, and juices. 

* 1 tsp vinegar or lemon juice: The acid in vinegar helps to leach the minerals from the bones. This is why I suggest using an organic bird. All animals store minerals in their bones, and that includes heavy metals and other toxins that they have been exposed to during their lifetimes.

* Water  (filtered if possible): Enough to cover the carcass.

Optional Ingredients:

*Salt: Himalayan or Celtic Sea Salt has an abundance of trace minerals.

*Pepper and Turmeric: Great anti-inflammatory combination

*Any Herbs and Spices that you like such as ginger, Rosemary, Thyme, cayenne to name a few that have great immune properties.

*Sea vegetables: I like dulse, and kelp but all seaweeds are full of bio-available minerals. (Be sure to trust that your seaweed was grown in unpolluted waters.)

*Vegetables such as carrots, onions, garlic, etc. This is a good place to use leaves and stems that you might not eat but contain valuable nutrients. For example, I often use celery leaves in my bone broths.

*Gather your ingredients and put them all into your Crock-Pot or large stock pot.

*Bring to a boil for at least 10 minutes. (If you are using a Crock-Pot, put it on high. It can stay on high for a couple of hours if necessary).

*Turn the heat down to a simmer and simmer for as long as 24 hours.

*Strain your broth and let it cool before transferring it into your storage containers. This is especially important if you are planning to store or freeze any of your broth in plastic. I recommend using glass if possible. Drink your broth or make it into soup! This is truly a SUPERFOOD for your IMMUNE SYSTEM. Enjoy! __Ginny

PS: Your broth will stay fresh in your refrigerator for up to a week. Please freeze what you won’t need for the first week.