Posts filed under ‘intuitive cooking’

Amazing Avocado Honey Cup (Looking for a new name for this recipe. Got one?)

Easy? Check.avocado
Delicious? Check.
Versatile? Check.

Only 3 ingredients and NO COOKING involved? YEAH!

I made this recipe up one morning when I wasn’t too hungry for breakfast, needed something filling and satisfying and easy to eat to hold me off until lunch, and I had a bunch of odds & ends in my fridge… as usual when it’s close to the end of the week. And given that I need to manage my blood sugar levels and adrenals carefully due to my fibromyalgia and chronic fatigue tendencies, this was the perfect breakfast – healthy fats, a good dollop of protein, fabulous fiber. For me, this is intuitive “cooking” at its best.

I had this as breakfast, but it can easily be an appetizer or snack (1/2 the recipe).

Creamy, crunchy, sweet, savory, deeeelicious, and nutritious. A great recipe, I say. Let me know what you think.

Oh – and I’m looking for a new recipe name for this. I don’t think what I have is deserving enough. Enter a comment below to send me your ideas!

Avocado Honey Cup

Makes enough for 1 breakfast serving. Have 1/2 for a snack or appetizer, or dessert!


1 ripe avocado, cut in half and seed removed
2 tsp honey (get locally made honey)
1 TBS raw pumpkin seeds


  1. Prep avocado.
  2. Drizzle honey over both sides.
  3. Sprinkle with pumpkin seeds.
  4. Marvel at how pretty it looks.
  5. Grab a spoon and scoop away!


  • Use ground walnuts, almonds, hazelnuts, or whole sunflower seeds instead of pumpkin seeds
  • Sprinkle with 1 TBS ground flax seed
  • If you’re really hungry, add a side of brown rice bread, toasted, spread with 1 TBS of organic goat cheese or creamy sheep’s milk cheese
  • I haven’t tried this – but if you’re having this for dessert, melt some 70% dark chocolate in a ben-marie (double boiler) and drizzle instead of the honey. WOWEEEEE YUMMYYYY! Believe it or not, avocado and chocolate go really well together. I love making up recipes on the fly. Just thought of this.

If you share this recipe, please include this blurb with it:

This recipe shared with you courtesy of Delicious Health, Inc., a health, nutrition, and lifestyle consultancy whose mission is to transform busy bodies into healthy, balanced beings (TM). Find us at or Have a deliciously  healthy day!

September 9, 2009 at 1:21 AM 4 comments

Beautiful BBQ and Client Brag Time


I just want to brag about one of my clients, Megan, who has jumped wholeheartedly into changing her nutrition & lifestyle habits.

Here are two photos she sent me of her recent BBQ. Aren’t these veggies just GORGEOUS?!?

Yes, there was meat involved, which is just fine, but this just makes it better.

Goooooo Megan!

Megan's Beautiful BBQ!

Megan's Beautiful BBQ!

And more!

Ready to eat!

Ready to eat!

How colorful are your BBQs going to be this summer? Get creative!

June 12, 2009 at 3:36 PM Leave a comment

Turkey – White Bean Chili over Greens with Caramelized Sweet Potato

I created another impromptu recipe last night from my Mariquita Farms organic veggie box and some staple pantry items.

Here’s the treasure trove of veggies we got in this week’s $25 box (I don’t want to hear anymore that “organic is too expensive” — rubbish! blasphemy! untrue! More proof coming soon…): See this blog post for more info on eating organic for cheap:

This is also a great “chili” recipe for those who can’t eat nightshade vegetables – it has no tomatoes, peppers, or white potatoes. Also great for allergen-free, delicious eating for autoimmune and the allergy-prone. For those careful of the oxalate levels (oxalic acid) in their diet, you can replace the chard with lower-oxalate greens such as the greens of bok choy.

This recipe is very filling, with LOTS of fiber, protein, immune system protectors, phytonutrients, and is a perfect warm/cold combo for a spring-into-summer dish!

If you share this recipe, please include a link to this posting and credit to Delicious Health, Inc. Thanks!

Turkey &  Navy Bean “Chili” Over Greens with Caramelized Sweet Potato

Generously serves 2


1 TBS extra virgin olive oil
8 small spring shallots (can use 1 medium regular shallot instead), finely chopped
4 small spring /green onion purplettes (can use 1 small or 1/2 medium red onion instead), finely chopped
1/4 lb. ground dark meat turkey
1/4 lb. ground white meat turkey
1 can organic navy or any other favorite beans, rinsed and drained (I recommend the brand Eden)
2-3 TBS of water or broth, optional
3 TBS fresh winter savory, finely chopped (can replace with fresh rosemary or thyme)
1/2 bunch fresh basil, leaves rolled and sliced into strips
1/2 tsp ground cumin
1/2 tsp ground turmeric
6-10 shakes of Umeboshi Plum Vinegar – can replace with juice of 1/2 lemon plus sea salt to taste
Additional sea salt, to taste
Black pepper, to taste

2 medium sweet potatoes , scrubbed/washed, and punched with a fork all around

1 bunch raw baby chard, washed and torn into bite-size pieces, hard stems torn off and discarded (can use any baby or delicate greens, like spinach, or arugula, or watercress for a more peppery punch)


  1. Preheat oven to 425 degrees. Place prepared sweet potatoes on parchment paper on a pizza pan or cookie tray and let cook for 1 hour. Reduce heat to 400 for another 30 minutes. Then turn heat down to 200-350 until the rest of your food is ready to serve.
  2. Warm olive oil over low heat in large saute pan for 2-3 minutes.
  3. Add shallots and red onions, saute until tender.
  4. Add ground turkey and saute until browned.
  5. Add water / broth if pan too dry.
  6. Add savory or thyme / rosemary, cumin and turmeric
  7. Stir in the beans. Cook until thoroughly heated.
  8. Season with umeboshi plum vinegar or alternative (lemon juice + sea salt).
  9. Before removing pan from heat, stir in basil and let cook for 1 more minute.
  10. Add black pepper and/or additional sea salt to taste.
  11. Line half of plate with the prepared raw baby greens.
  12. Serve chili on top of the greens. The greens will wilt and shrink in size.
  13. Cut sweet potato open and place on other half of plate. No need for brown sugar, butter, or salt. You’ve got all the natural sugar, flavor, and fats you need in this dish.


May 31, 2009 at 7:28 PM 3 comments

Savory Rhubarb Over Jade Rice

Call it beginner’s luck.

I’d never had rhubarb before. I didn’t grow up in the U.S. I’ve never met a rhubarb pie.

When I saw some pretty rhubarb stalks at the organic co-op yesterday, I figured you could cook this thing, but I had no idea how.

So first I looked at it. Looked like a big, red celery stalk. Hmmm.

Then I bit into a thin slice. Interesting. Possibilities…

When I said earlier today I was going to make a savory rhubarb dish, I got a range of responses, from “Ew,” to “I love rhubarb!” Somebody had to be wrong.

This was intuitive cooking with a capital “I.” It was either going to be really, really good, or absolutely awful.

Well, here’s the recipe. You decide.

Ground Turkey in a Savory Mango Rhubarb Medley

2 TBS extra virgin olive oil
1 medium red onion, sliced into half moons
4 large garlic cloves, finely diced
1/4 lb ground turkey breast (light meat)
1/4 lb ground turkey thigh (dark meat)
1 large rhubarb stalk, thinly sliced
1 medium mango (It was staring at me saying “I’m RIPE!”), cut into small chunks
1 large handful of fresh basil, cut into strips
Sea salt, to taste
1 cup rice of choice, cooked (I found a beautiful Jade Rice – white rice infused with bamboo extract – green and gorgeous – so many colors on the plate!)

  1. Heat the olive oil slightly in a large frying pan
  2. Add the onion and garlic, stir over medium / medium-low heat for 5 minutes.
  3. Add turkey, stir in, let cook for 10 minutes
  4. Add rhubarb, stir in, let cook for another 5 minutes
  5. Stir in mango, let cook for another 5 minutes
  6. When the rhubarb is cooked through, stir in basil and turn off heat

Serve over rice and enjoy! We did.

Let me know what you think.

The nutritional value of rhubarb: good levels of calcium, potassium, iron. Those on a low oxalate diet, beware.

Note: If you choose to share this recipe or others on this site, please include a link to this blog along with it. Thanks!

May 9, 2009 at 12:27 AM Leave a comment

Single? Sick? What you should have in your pantry!

This past week, I participated in a great health fair at one of SF’s largest employers. It was fun, it was busy; it also took a lot of energy and A LOT OF TALKING. The tea mix I made helped me protect my voice throughout that day (it was already waning the night before) BUT by that night, I ended up losing my voice (I still can’t find it) and coming down with the bug that’s been going around. And my husband was out of town.

I couldn’t call out to order food (the places I prefer tend not to deliver anyway), I had no energy to cook or shop, but I had to help my body mend itself and banish this bug.

All this made me think of you single gals and guys out there that may not have friends or family around to tend to you when you need it most.

Well, thank goodies for my PANTRY!!!!!! I had made some of my own chicken stock last weekend, I had some greens still left from my Mariquita Farms mystery box (see related blog post), some fresh fruit, and of course, some dark chocolate for good cheer. But there’s more!

All of these items keep for a while, even the perishable items (if stored properly) – for at least several days – up to several weeks or more…

The Savvy Single’s Pantry List

Have these items stocked up, especially during flu season, to keep yourself well nourished with little to NO EFFORT when you’re feeling run down.

  1. Chicken stock (organic ready-made, or home-made and frozen)
  2. Hardy fruits that don’t spoil easily as long as you don’t wash them until just before eating and store them in the fridge – except for the bananas (e.g. apples, pears, red grapes, blueberries, oranges, tangerines, bananas)
  3. A nut butter, like almond butter
  4. Frozen toast – get in the freezer section
  5. Multi-grain cereal and/or muesli (Nature’s Path has some good choices)
  6. Quinoa flakes (sold in the hot cereal section)
  7. Plain, full-fat organic yoghurt (skip the milk – too mucous forming)
  8. Ground flax seeds
  9. Thai rice noodles
  10. Lemons
  11. Miso
  12. Avocado (keeps well in the fridge after ripening)
  13. 1 bunch of any kind of dark leafy greens (e.g. kale, spinach, arugula)
  14. White rice and/or brown rice (white rice is easier to digest when your body is busy being sick)
  15. High fiber, healthy crackers (e.g. Mary’s Gone Crackers brand)
  16. Frozen organic veggies (e.g. broccoli, peas, lima beans, corn)
  17. Hummus, ready-made organic
  18. Honey
  19. Tea (especially Ginger, Throat Coat type of pre-mixed teas, Lemon, or Tulsi tea to break a fever)
  20. Firm tofu, chicken, or meat pre-cut into strips and frozen
  21. Dark chocolate, to sweeten things up a bit
  22. And a personal favorite: Pretoasted Nori seaweed sheets

With these ingredients, here’s what you’ve got:

  • Foods that will sustain you when you may not have much of an appetite or ability to digest well since your body’s busy healing.
  • No-cook options or ready in 10 minutes or less.
  • Great soup options. Here are a few: (a) plain broth (b) broth + thai rice noodles (c) broth + greens + nori (d) any of these with added frozen veggies (e) any of these with added meat or chicken strips or tofu (straight from the freezer) (f) 3 cups broth + 1/2 cup white or brown rice for a savory, soothing rice porridge.
  • Lemon to flush you out and provide immune system support with vitamins, phytonutrients, and its alkalizing power. Try including some zest for added nutrients. Use in tea, soup, or warm lemon water all day long.
  • Tea plus honey to keep you warm and hydrated, to soothe your throat and respiratory system, and support your immune system.
  • A filling and comforting breakfast:
    • Cereal – use the yoghurt instead of the milk for the cereal: immune system and probiotic support (if taking antibiotics, eat yoghurt 2-3 hours before or after)
    • Frozen toast makes wonderful crunchy warm toast (go figure!) – top with almond butter and honey
    • Hot quinoa cereal – just add boiling water or a milk substitute such as rice, almond, or soy milk. Presto! No cooking.
    • Add a few pieces of fruit and/or honey to any of these.
  • Sautee your greens in 1 TBS olive oil or just a splash of water if your stomach can’t handle the oil. Takes less than 5 minutes and gives you your incredible edible greens to support your immune system. Sprinkle 1 TBS of ground flax seeds for some nuttiness plus the healthy fats you DO need to absorb those great nutrients from the greens.
  • Thai rice noodles + tofu / meat / chicken – great when you need a boost of energy. Add miso for 1-step seasoning and a healthy probiotic boost.
  • Avocado (a) cut in half, squeeze lemon juice, pinch of salt (b) spoon into pieces, tear up some nori, squeeze lemon juice – great with cucumbers too (c) add to #8 above
  • A spoonful of honey…
  • Hummus (a) with crackers (b) with greens (c) with avocado and /or cucumbers (d) alone
  • Ground flax seeds? They go with everything.

And an unofficial #13… hmmm… I just wondered what avocado + honey would taste like. Probably very good. Sprinkle with flax seeds and almond slivers and I bet you’ll have a new comfort food. I’m going to try this one, maybe tomorrow.

I hope you don’t need these tips but if you do, now you’re set to focus on getting well!

Do you have your personal favorites you like to keep on hand, just in case? Share them here… I’d love to hear from you!

March 1, 2009 at 3:57 AM 2 comments

Simple Salty-Sweet Marinade for Tofu / Tempeh / Chicken / Meat

This salty-sweet marinade is great for tofu, tempeh, chicken, or red meat. I’ll use tempeh as the ingredient here.

Delicate layers of tempeh

Delicate layers of tempeh

1 package tempeh of your choice (pick a gluten-free one), cut into 1/5″ strips
1/4 cup tamari (soy sauce without wheat)
1 TBS chopped fresh gingerroot (in a pinch, can use 1 tsp ginger powder)
3-4 garlic cloves, chopped finely (depends on how garlicky you like it)
2-3 TBS mirin (sweet rice vinegar)
1-2 TBS sesame seeds
Optional: hot sauce or hot red pepper flakes for some spicy kick, to taste

Mix all the ingredients in oven-safe cookware – glass (such as Pyrex) is best for this – a bread pan size does well. Cut tempeh into 1.5″ strips and place in marinade. Let it marinate for at least 10 minutes, and up to several hours if you have the time.

To cook
1. Preheat oven to 400 degrees.
2. Place dish into oven, let it bake for 10-15 minutes.
3. Remove from oven, drain the extra liquid, trying to keep the garlic, ginger, and sesame seeds in. At this point, you may want to add up to 1 TBS more of mirin.
4. Add about 1 TBS refined sesame oil (vegan) or ghee or coconut oil (vegan) to a warmed pan. Let the oil warm up on low medium heat for 1-2 minutes.
5. Add and saute the tempeh until crispy on both sides and cooked through.

The tempeh can serve as the main attraction and be accompanied by greens, beans, grains, vegetables, or used in a salad of mixed greens (get creative with added ingredients!) with a refreshing lemon vinaigrette. Enjoy!

Curious to learn more about tempeh? Check out this informative site:

February 18, 2009 at 8:42 PM Leave a comment

Sweet Rainbow Chard Recipe

I generally prefer not to follow recipes to the T, unless it’s baking, but I haven’t done much of that lately. Sometimes, repurposing leftovers or mish-mashing random ingredients left in the fridge results in new favorite recipes. It’s fun to experiment! It’s also ok when something doesn’t quite mesh – it’ll just improve your intuition for next time.

Last night, I made up this recipe that was absolutely scrumptious. I was inspired by a swiss chard dish that San Francisco fave restaurant Slanted Door  has / used to have. They didn’t have the sweet potato in there, but I thought it’d be a great addition.

Excuse the non-exact ingredient quantities and timing, as that’s just simply how I cook.

Sweet Rainbow Chard Recipe

1 bunch rainbow chard, washed, with stem ends cut off but rest of stems included, chopped or torn into bite-size pieces – stems & leaves separate if possible. If not, don’t worry about it.
1 medium yellow onion, peeled and chopped into half moons
1 small sweet potato or jewel yam, scrubbed and largely diced into bite-size pieces
2 TBS extra virgin olive oil
3-4 TBS mirin (sweet rice vinegar)
2-4 swigs of Umeboshi plum vinegar, to taste (salty & sour! yum)

Use a medium pot with high edges, as the rainbow chard takes up a lot of room before it deflates in size. A heavy-bottomed stainless steel pot works well.

Heat the olive oil in the pot over low-medium heat for 1-2 minutes. Add onions, stir for 1-2 minutes. Add sweet potato, stir for 1 minute, then let cook for about 10-15  minutes, stirring every 3-4 minutes to prevent burning. Add the chard stems and stir in, letting it cook for another 5 minutes. Lastly, add the chopped chard leaves plus 1/4  – 1/2 cup of broth or filtered water. Add both vinegars, to taste, and let simmer until sweet potatoes are cooked through, about another 10 minutes or so. I didn’t time it exactly, so all of these times are approximate…

Serve over any type of grain. We served it with pan-roasted, simply seasoned chicken breast and a brown & wild rice medley.


January 22, 2009 at 8:33 PM Leave a comment

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