Sprouting 101

I was recently asked for tips on sprouting, which happens to be a passion of mine. Sprouting is one of the best, cheapest, FUNNEST ways to get uber-healthy, homegrown goodness right smack dab into the center of your body.

So, here's the complete 101, taken directly from my vegan mega-book, Radiant Health, Inner Wealth. Happy Sprouting!

Sprouting 101

I've always been intimidated by those endlessly long charts of what to sprout and how long to sprout. Therefore, I’ve simplified things here by giving you just the basics, plus a few tips to help you avoid some common obstacles. Why sprout at home, you ask? Mainly, sprouting at home will ensure that you have truly fresh sprouts, rather than the half-gone ones you often see at the market. Plus, sprouting provides you with an incredibly inexpensive and nourishing food source. It is also surprisingly easy to incorporate into just about any daily routine. Notably, sprouts are one of the most nutritious foods available, as sprouting a seed or legume makes it exponentially higher in nutrients.

Easy, Foolproof “Sproutables:”

* Alfalfa seeds (one tablespoon seeds=about one quart of sprouts)
* Dry barley and dry amaranth (these will only double in size at the most)
* Dry garbanzo beans/chickpeas (¾ cup dry beans=about one quart of sprouts)
* Dry lentils (¾ cup dry lentils=about one quart of sprouts)

Things that Make Sprouting Easy:

* Wide mouth Ball glass jars
* Small dishes or bowls (about 4 inches wide) to set the jars in (for drainage)
* Sprouting lids (these screw onto wide mouth jars and come with various sized holes to accommodate different sized sprouts)
* Also Good to Have on Hand: Powdered kelp

How To Sprout:
1. Place the appropriate amount of sproutables (alfalfa seeds, barley, amaranth, or legumes) in a wide mouth glass jar. Cover with plenty of water, keeping in mind that the sproutables will expand in size as they soak. If desired, you can add a pinch of kelp to the soaking water to increase the mineral content. Alfalfa seeds seem to do better when soaked for around 6 hours or less, while the other items can be soaked overnight (8-10 hours).

2. After your sproutables have soaked sufficiently, you will want to screw on one of the sprouting lids (or secure some cheesecloth around the top with a rubber band). Choose a lid with appropriately sized holes. For example, for alfalfa sprouts or amaranth, use the lid with the smallest sized holes. Pour all of the soaking water out, through the lid and into the sink (please see note on the bottom of page 192). Next, fill the jar with water, allowing it to overflow until the water runs clear. Pour the water out.

3. Gently shake the sproutables around the jar to spread them out as much as you can. Give them a little elbow room. Place the jar upside-down to drain at a 45° angle in the small dish or bowl. Leave them until that evening (or the next morning if you are doing this at night).

4. From that point, you will be spending about 30 seconds on them every morning and every night until they’re done. Each morning and night, rinse them well until the water overflows and runs clear. Then pour the water out, shake the sprouts around the glass jar gently, and store them at a 45° angle in the small dish until the next session.

5. As the sprouts get bigger, you may wish to change the type of lid you are using. This especially applies to alfalfa sprouts. As they get bigger, using a lid with larger holes will help wash away the hulls during the rinsing times.

6. Continue to rinse and repeat until your sprouts are done. For alfalfa sprouts, this usually takes about four days, or until the end splits into two parts (kind of like a “T”). For barley or amaranth, this usually takes two or three days, or until they are tender enough to chew. For garbanzos, this usually takes about four days, or until they are just under one inch long. For lentils, this also takes about four days, or until they are roughly half an inch long.

7. For the barley, amaranth, garbanzos, and lentils, you can now refrigerate your sprouts for a few days in an airtight container. For the alfalfa sprouts, you will want to “green” them in order to increase their nutritional content (chlorophyll = goodness). To do this, place them in sunlight for a few hours (in their clear glass jar), turning them toward the sun as needed, until the tops have turned a happy shade of green. Then place them immediately in the fridge in an airtight container where they will usually last for a few days.

Troubleshooting Tips:

♥ There is a fine line between perfectly pleasant and spoiled rotten—don’t let your sprouty babies sprout too long, as they can spoil very quickly. Even just an extra half day in the jar can make a good sprout turn bad.

♥ If you are using the recommended lids, be careful not to screw them on too tightly. I have often screwed them on so securely that I almost had to get a hammer! I am not sure how they mystically expand, but it’s something to be aware of.

♥ If your sprouts are spoiling or not coming out as you had hoped, you can try varying the soaking time. The perfect amount of time for one person may not work for another, due to climate differences and amount of exposed light, etc. You may also try keeping your sprouts out of the light (aside from greening the alfalfa sprouts) and see if this helps. Another thing you can try is adding an extra rinse session daily. It is important to remember that sprouts generally prefer to be kept moist. Sometimes learning to sprout can take a few tries, but I know that if I can do it, you definitely can too!

GF/SF/Green (according to the nutritional guidelines in my books)
* Sprouting lids are available in many health food stores and online. However, you can instead use cheesecloth (fastened with a rubber band to keep it on the jar). I much prefer the lids, though, because they are so user-friendly, easy to clean, and work wonderfully to eliminate hulls.

* Instead of pouring the kelp-laden soaking water out into the sink, you can instead water your plants with it. They’ll love you for it!

Answers to All of Your Cooking Oil Questions

 Due to popular request (thanks, Jill!), I've decided to talk a bit about oils today. I figure if I am asked something several times in one day, then that makes for a fairly decent blog post topic. ;)

So here goes...some of the most frequently asked questions and my answers. Live and uncensored.

Q: Why do you call for both extra-virgin and regular (for olive and coconut oils) in your books?

A: Although the extra-virgin variety of both is the healthiest choice, you don’t always want your food to taste like olives or coconut. For those times when you just need a neutral-flavored oil, the non-virgin varieties of both are your healthiest choices.

Q: Why don’t you recommend grapeseed or canola oil?

A: Unless you can find organic grapeseed oil, I do not recommend it. Grapes, if commercially grown, contain one of the highest levels of pesticides, which are even more concentrated in their seeds. Therefore, the oil extracted from the seeds makes for a chemical cocktail! Canola is another oil, like non-organic grapeseed, that has been marketed as a “health food” but really isn’t as it’s highly refined. Additionally, canola oil is considered toxic according to Chinese medicine.

Q: Why do you call for coconut oil? Isn’t that a saturated fat?

A: Yes, it is. But ironically, coconut oil is one of the healthiest oils you could choose. For one thing, it has very high levels of medium-chain fatty acids, the kind that are not stored as fat in the body. Furthermore, coconut oil has been shown to improve metabolism and immune system function. The reason coconut oil got its reputation as a bad guy was because it had always been studied along with animal fats as part of a saturated fat group. Once coconut oil parted ways with the offending party (lard) and was studied on its own, it was found to be innocent of all charges.

Q: What do you use in your kitchen as far as oils go?

A: Personally, I minimize oils, as my body type can't handle a high-fat diet. However, I do enjoy healthy oils in moderation. In my cupboard, you will find the following:

   *Toasted sesame oil - I use this to flavor Asian foods such as stir-fries, dressings, and noodle dishes.
   *Coconut oil (regular, not extra-virgin) - I use this as an all-purpose oil for many things (when I don't mind having a solid versus liquid oil). It can stand higher temperatures and does not create trans-fats when heated.
   *Extra-virgin coconut oil - for those times I want a tropical coconut flavor. Mmmm. Balmy.
   *Extra-virgin olive oil - I use this as a semi-all-purpose oil. It's perfect in raw kale salads, whole grain pastas, etc. However, I only use this when I want an olive flavor. (I learned this the hard way when I used it in a birthday cake 20 years ago...chocolate + olives = yuck)
   *Regular olive oil (not extra-virgin) - This is another all-purpose oil that works well for just about anything and everything. It's nice for when you want a liquid oil that tastes neutral (the alternative neutral oil being coconut, which is a solid at room temperature).

I hope this helps, friends! And if you still have questions, list oil of them here (in a reply to this post). Happy cooking!

Kombucha Making...Made Simple!

Hey there, kombucha lovers! I hope you're enjoying the long weekend. Me, I'm doing great - except for the fact that I haven't had a kombucha in 2 days. That's pretty much a world record for me, considering how addicted I've become! But, my little glass bottles filled with kombucha are fizzing up and should be ready to drink within a day or two. Ah, sweet relief.

Lately, I've been getting asked this question fairly often: "How do you make kombucha?" Followed by "Is it hard? Do you have to tend to it several times a day or week?" So, I've decided to just write out the instructions as simple and directly as possible. I'm a keep-it-simple kind of girl, and I find that far too often instructions give you t.m.i. (too much information) and confuse you right into giving up. But, the truth is that making kombucha couldn't be easier! And, for those who are new to this wonderful beverage, kombucha has been associated with everything from anti-aging benefits to curing cancer to just plain rejuvenation. Whatever your reasons for drinking kombucha may be, I think you'll find that it feels great in your system and is a fantastic, healthy beverage to incorporate into your life.

Tess's Kombucha 101

1. Score a scoby. What's a scoby, you ask? It's a starter mushroom that you'll need. I find that if you ask, you'll very often receive. So, just put the word out in your community (and at your local health food store) and see if anyone has a starter for you. They probably will. You should also receive a little liquid with your scoby. This is your starter liquid.
2. To make a gallon jug of kombucha: Boil 3 quarts of water. Add 2 tablespoons plus one teaspoon of organic black or green tea. Add one cup of organic sugar to the hot tea, stir, and let cool. Remove the tea bags.
3. Wash your hands very well (it is very important that every step of the kombucha-making process be clean and sanitary - and the containers you use should always be sanitized as well). Place the kombucha starter (scoby and liquid) in a gallon size glass container. Add the cooled sugar-tea mixture.
4. Cover the opening with a cloth or organic paper towel. Place a rubber band around it to secure. This is to keep air flowing through to the kombucha (and it will also prevent any bugs from entering). Place in a cool (room temperature), dark place for 10 days. Don't move or disturb it, as it's pretty antisocial during that time. It will also start forming a cute white baby scoby on top of the mixture. At first, you might even think it looks like mold. Leave that baby alone and go about your business.
5. After 10 days, you'll want to check it every day or two to see if it has become perfection. What you're looking for is the perfect sweet-sour flavor. If you want really sweet kombucha, you can let it ferment for less time. However, the longer you let it ferment, the less sweet it will become (and healthier, in my opinion). However, don't let it get too sour or you'll end up with kombucha vinegar! Find that fine line. And, of course, you'll want to be sanitary about testing the kombucha. Enough said.
6. Once your kombucha is at just the right level of sweet-sour-ness, you'll need to take immediate action. With your very clean hands, remove the scoby(s) and wash well under room temperature water. Place in a clean glass container along with about 2 cups of the kombucha liquid. That will be your new scoby starter and starter liquid.
7. Do you have several old GT (Synergy) kombucha bottles that have been sanitized (run through the dishwasher, for example)? Good, you'll need them. Place the rest of the kombucha in your old GT kombucha bottles this way: Fill each bottle with the kombucha liquid, leaving about two inches of space at the top.
8. Now for the fun part! The fizz part. Place another one inch of juice in each bottle (so that you still have one inch of space at the top). You can try grape juice, cranberry-pomegranate juice, fresh berry juice (blackberry, strawberry, or blueberry), and/or ginger juice. Or any other kind of natural, organic juice that sings to you. Finally, cap each bottle tightly and set aside in a cool dark place (at room temperature) for several days. Personally, I find that four days is the perfect amount of time to let the kombucha become fizzy paradise. However, if you prefer your kombucha less fizzy, you can let it sit for less time. From there, place the bottles into the fridge. Once cold, follow your bliss and drink up!
9. Do it all over again...and once you get too many scoby starters, spread the love!

I hope that helps, and be sure to let me know how your kombucha adventure goes!

Top 10 EASY PEEZY Ways to Eat More Raw Foods!

No matter whether you're an omnivore, vegan, raw foodist, or junk food junky, we can all agree that more raw foods are a good thing. Raw foods are rich in antioxidants, nutrients, vitamins, enzymes, and fiber. Plus, none of their life-giving benefits have been denatured so you'll really get a lot of vitality out of them to keep you running strong!

Personally, I land in the category of health-food minded vegan who loves raw foods, but isn't a strict raw foodist by any means. However, with every new product that comes out on the market these days (think coconut butter, raw agave nectar, raw cacao), I find it easier and more exciting all the time to incorporate more living foods into my diet! Plus, it doesn't have to be hard at all. Or boring!

Here are my top ten EASY (and, uh, yummy!) ways to eat more raw foods every day, in every way...

1. Start your day with a smoothie and a smile. For a raw food smoothie, use fresh juice and fresh or frozen fruits. You can also throw in some superfood additions like hemp, flax, or spirulena for an extra woo-hoo!
2. Make a delicious salad every day. Find or make a fresh dressing you love and add lots of yummy things to your salads (like avocado, shredded beets and carrots, sprouts, and grape tomatoes).
3. Sprout it up, people! Sprouting is an incredibly cheap, nutritious way to incorporate living foods into your diet. Plus, anytime you sprout a food, you exponentially increase its available nutrients.
4. Have a yummy meal in a glass. Raw foods shakes are delicious, filling, and uber-nourishing. Try adding frozen banana for sweetness - or if you prefer things a little sweeter a few soaked dates are great as they add sweetness in a whole-foods, nutrient-dense way. I also like to add vanilla and almond milk for a delicious, creamy vanilla shake.
5. Experiment with raw desserts! Oh yum, are they good! I've been doing a lot of this for my next book (which is a yummy weight loss program) and boy have I been enjoying the recipe testing part of it! "Rawberry Star Bars" are my daughter's new raison d'etre. But until my book comes out, suffice it to say that you can have some fun making up treats using fresh fruits, raw coconut butter, soaked cashews, agave nectar, etc. and you'll never miss a thing.
6. Wrap up some deliciousness in a romaine or chard leaf! Here's a recipe for Funky Chunky Guacamole Wraps from the raw foods chapter of my book, Radiant Health, Inner Wealth. YUM.
7. If you really want cooked foods, that's fine. However, if something is just as delicious raw, then why not eat it that way? For example, I've recently discovered how delish it is to prepare kale in the raw. Simply cutting it finely and "massaging" it with its sauce really tenderizes it. It's so yummy and fresh-tasting!
8. Snack on fresh vegetables throughout the day - carrots, cherry tomatoes, pea pods, and celery are all familiar, crunchy health foods that do our bodies a big favor with their fiber, vitamins, and minerals. If you're on the go, you can make up "veggie snack packs" to grab each morning before you head out of the house.
9. Experiment with one new raw foods recipe each week. There are lots of great recipes available for everything from sushi to pies to wraps. Gone are the days when raw foods were only about health. Nowadays, they're also about the yum!
10. Consider investing in a food dehydrator. I personally finally bought one last year and now I can't believe I waited so long! I had wanted one ever since the Ronco infomercial days of the 80s! But now I have me one fine little mama - the biggest baddest Excalibur. And boy do I love it! I can make all kinds of raw/living foods -  flax crackers, veggie-based tortillas, fruit leathers (for my daughter's lunches), zucchini chips, and so much more.

Thanks so much for stopping by and I'd love to hear what YOUR favorite way to eat raw foods is!!

Eating more raw foods is a great way to stay healthy and PREVENT illnesses. I'm loving the Kathleen Show's Prevention Not Prescriptions Tuesdays. Be sure to check out the other fabulous bloggers here!

10 Ways to Eat More Veggies (and Love it!):

People always say to me: "I should eat more vegetables, Tess!" I invariably smile at them and say "Shouldn't we all!" But it's so true...eating lots of fresh, organic vegetables makes a world of difference in our health. Good ol' veggies give our skin a glow, keep our digestive system on track, and keep our weight in the happy place. It's also striking to me how much of a difference the consumption of more fresh vegetables would make in the health of our society. Many of the diseases people suffer from are due to diet - a diet that usually includes far too few whole foods and vegetables. So, my advice? Make eating vegetables a joy! If you begin eating your vegetables daily, I promise you'll notice a big difference in how you look and feel. And I also promise that you'll love it!

So here are a few tips on getting more veggies into your daily diet. Ideally, 6 cups of fresh vegetables daily is my recommendation, although even half of that is great!

10 Ways to Eat More Veggies (and Love it!):

1. Make a list of your favorite vegetables. Start there, rather than with ones you "should" like.
2. Try tossing your favorite vegetables with a little olive oil (and garlic) and baking at 400F, until browned and well roasted. Almost any veggies are surprisingly delish this way, even broccoli!
3. Discover as many recipes as you can that use vegetables as the main ingredient. Again, go for ones that sound delicious to you. You'll be more likely to stick with a healthy lifestyle if you're actually enjoying it! There are several delicious vegetable recipes on this blog, in my book, and on VegWeb.
4. Make "snack bags" for when you're on the go. For example, if I know I'll be gone for several hours, I'll often pack some organic celery, pea pods, and carrot sticks (ready to go) so that I can keep up with my veggie intake while I'm away from home.
5. Soup out! Many soups make a great medium for vegetables. Tomato Soup, vegetable barley, and Green Chili-Garlic-Potato are just a few that are veggie-packed delights.
6. Discover your happy salad! Everyone has one. What kind(s) of dressing do you love? What toppings make you smile? As long as you're using mainly whole foods ingredients, you can build a delicious salad that will love you back. For example, one of my happy salads consists of: romaine lettuce, sliced onions, kalamata olives, grape tomatoes, diced cucumber, lemon-marinated tofu, and a garlic-olive oil-lemon vinaigrette. Oooh, my mouth just started watering...
7. Try mixing fruits with vegetables for added interest. For example, some sliced pear in your arugula salad adds a delicious, nutritious element.
8. If you need a place to begin, you can also juice your vegetables to help increase your daily intake. Juicers are available for under $50 and can help you stay vitalized with veggie power! Personally, I don't feel the need to juice daily, though - I juice when I feel my immune system needs a kick, or once in a while when my body asks for it (yes, it talks to me...just like yours talks to you!).
9. Make an Asian stirfry for dinner - with a simple sauce made from tamari, garlic, toasted sesame oil, and fresh ginger, your veggies will taste divine. Just make sure to keep their nutrition intact by only cooking them until they're crisp-tender.
10. Wrap them up! Whether in rice paper (for fresh spring rolls), phyllo (for baked pockets), or whole grain tortillas (for veggie wraps), the right combination of seasonings and sauces will make you want to eat veggies til the cows come home! (And they will come home, once they find out you're eating all those veggies.)

Eating lots of vegetables is a great way to prevent illnesses and keep your immune system at its peak! The Kathleen Show has a program called Preventions Not Prescriptions every Tuesday that I really recommend checking out. Lots of great bloggers with wonderful ideas on wellness and health are always involved.

Thanks so much for stopping by, and please let me know your favorite way to incorporate vegetables into your life!

Sesame Tofu with Fresh Basil and Thai Sweet Chili Sauce

Ever wonder what to do with tofu? You're not alone. This is currently a crisis in our modern world, and I'm here to help. I will not rest until every food eating citizen learns to love at least one tofu dish. Why do I care so much? Because this poor innocent food has been wrongly accused of being tasteless for far too long.

And the reason it's often tasteless is poor preparation. No you can NOT just throw some plain tofu on top of some veggies and serve it on a plate. No, no, NO. Tofu must be prepared with flavor-rich counterparts to bring out its awesomeness. Think of tofu as a neutral, passive food, just waiting for someone to tell it what to do. However, once it has direction, it goes along willingly, ready for any task.

This recipe is from Radiant Health, Inner Wealth and is a favorite amongst both kids and adults. Enjoy!

Sesame Tofu with Fresh Basil and Thai Sweet Chili Sauce

Here is a dish that is very easy to make, yet completely delicious and impressive! If you use both black and brown sesame seeds, it will look beautiful as well. You can serve this plain or alongside some rice or Asian noodles. This is also a hit with kids. The last time I served this to a group of children, I was asked: “How do you spell good dinner?”

1 lb. tofu, extra-firm (not silken)
½ cup “Thai Sweet Chili Sauce” (found in the Asian section of most supermarkets)

Flavor that Tofu:
1 teaspoon dried garlic granules
2 tablespoons grated fresh ginger
2 tablespoons plus 2 teaspoons tamari, shoyu, or soy sauce
2 tablespoons liquid vegetarian broth

Crispy Coating:
¾ cup sesame seeds (preferably a mixture of black and brown sesame seeds)
1 tablespoon dry cornmeal
2 tablespoons rice flour (or whole wheat pastry flour)

Pan-Frying: 3-4 tablespoons oil (sunflower, non-virgin olive, or coconut)

Garnish: 4 teaspoons fresh basil, minced or cut into thin ribbons

1. Cut the tofu into eight slabs. Press the tofu between paper towels to remove excess moisture for at least 30 minutes.
2. Flavor that tofu! Remove the tofu from the paper towels and cut it into triangles that are about two inches in size. Place the pieces in a single layer on a plate. Combine the garlic, ginger, and tamari. Pour this mixture over the tofu, turning the pieces to coat all sides with the marinade. When most of the liquid has been absorbed, pour the broth over the tofu to moisten it. This will help bind the coating to the tofu.
3. Place the seeds, cornmeal, and flour in a large plastic bag and shake well to combine.
4. In a large skillet or wok, heat the oil over medium-high heat.
5. Place several of the tofu triangles in the bag and gently shake to thoroughly coat the tofu with the breading. When the oil in the pan becomes hot, add the tofu in a single layer.
6. When the tofu pieces are golden brown and crisp on the bottom, turn them over. When both sides are golden and crisped, remove and allow them to drain on paper towels.
7. Repeat steps 5 and 6 until all of the tofu has been used up.
8. Distribute the tofu onto four plates. Shake or stir the chili sauce and drizzle it evenly over the tofu. Top each portion with one teaspoon of the fresh basil and serve immediately. One final note: Once you begin eating this dish, you may inadvertently begin cursing loudly to yourself due to the excessive yumminess present on your plate. Don’t be alarmed—this is a standard reaction and will subside when you’re done.

Serves 4; GF/Purple (according to the guidelines in Radiant Health, Inner Wealth)

Tomato, Basil, and Roasted Pine Nut Penne

Know any people with bad attitudes about vegan food? This dish will totally mess with their heads. Put some “Green Bread," “Spinach Strawberry Salad," and “Chocolate Bliss Pie" on the table as well and you may even score yourself some stalkers. Also, because this sauce isn’t cooked, you can throw this entrĂ©e together in about twenty minutes!

This recipe is from Radiant Health, Inner Wealth.

Photo by Michelle McCluggage

16 oz. penne pasta (or gluten-free pasta if you are gluten intolerant)

2½ cups grape or cherry tomatoes
½ cup kalamata olives, pitted and chopped (or other high quality Greek olives)
5 large cloves garlic, pressed or minced
¼ cup olive oil (regular or extra-virgin)
2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
2 teaspoons sea salt (or less if you prefer)
Lots of freshly ground black pepper (to taste)
¼ cup pine nuts
½ cup (packed) fresh basil, cut into thin ribbons or chopped

1. Cook the pasta according to the directions on its former home.
2. While the penne is cooking, you can toss the sauce together. First, wash the tomatoes and cut them in half. Place them in the largest bowl you have. No bowl is too big.
3. Add the chopped kalamatas, garlic, oil, lemon juice, balsamic vinegar, salt, and pepper to the giant bowl. Gently toss well to combine.
4. Toast the pine nuts in a dry pan over medium-low heat until they are aromatic and lightly browned, shaking the pan often so that they cook evenly. Watch them closely, as this process will take well under 5 minutes. As soon as they are done, remove them from heat and set aside.
5. When the pasta is al dente, drain it well in a colander or strainer. Add it to the big bowl and toss it with the sauce. Mix well to combine. Add the pine nuts and basil. Toss lightly and serve immediately. Gloat.

Serves 6-8
30 minutes or under! GF (with substitution)/SF/Purple

Buddhaful Blue Skillet Cornbread

Oh yum. This is some friggin' good bread--a little sweet, a little rich, but oh-so-satisfying. This cornbread contains the ultra-healthy blue corn, which is higher in protein than yellow corn. Blue corn is also energy-building, supportive to the liver, and is more tri-doshic (an Ayurvedic term meaning "good for all body types") than yellow corn. Besides, nothing like a good soup and some homemade bread to satisfy your soul!

2 tablespoons flax meal (ground flaxseed)
1/4 cup boiling water

1 tablespoon apple cider vinegar
1-1/3 cups nondairy milk
1/3 cup oil (non-virgin olive, melted coconut, or sunflower)

1 cup each: blue cornmeal and whole wheat pastry flour
2/3 cup organic sugar (optional for sweet cornbread)
1 tablespoon baking powder
1/2 teaspoon each: sea salt and baking soda

1. Preheat the oven to 400F. Place a large iron skillet in the oven to warm it while you're making the cornbread.
2. Flegg out. How, you ask? Simply combine the flaxseed meal with the boiling water in a small bowl and stir. Set aside for at least 5 minutes, or until gooey.
3. In another small bowl, combine the vinegar and milk (this will become your "buttermilk"). The vinegar/milk bowl will also need to be in time out for five minutes - same as the flegg. They can talk amongst themselves if they get bored.
4. In the meantime, combine the dry ingredients in a medium bowl. Whisk or stir well, until thoroughly combined. Set aside.
5. Combine the flegg with the vinegar/milk mixture. Stir well, then whisk in the oil. Once the wet ingredients (and flegg) are very well combined, stir into the dry mixture. Combine well, but do not over-mix.
6. Remove the skillet from the oven (using good hot pads) and spray or coat lightly it with oil. Pour the batter into the skillet and smooth out the top. Bake for 25-30 minutes, or until a knife inserted in the center comes out clean. Enjoy!

Makes 10 servings/SF/Blue (but of course)
("Blue" is a health guideline that is used in Radiant Health, Inner Wealth)

Oven Roasted Cauliflower with Rosemary and Garlic

Here's a favorite dish from my book Radiant Health, Inner Wealth. The perfect solution for when you have the munchies, but want to give your body something healthy!

Incidentally, this is a great side dish for Thanksgiving (or any special occasion) and can be prepared in advance. Simply toss all of the ingredients together and marinate overnight. Pop it into the oven half an hour before dinner, and there go you! Simple elegance.

2 teaspoons fresh rosemary leaf, stems removed and chopped
4 teaspoons olive oil, extra-virgin or regular
6 medium cloves garlic, minced or pressed
½ teaspoon sea salt (plus up to ⅛ teaspoon more if you like)
¼ teaspoon each: organic sugar (or sucanat) and ground black pepper
½ teaspoon balsamic vinegar
3½ cups chopped cauliflower (cut into bite sized pieces)

1. Preheat the oven to 400° F. Place everything but the cauliflower in a large bowl and stir to mix. Next, add the cauliflower and combine well with the seasonings using a rubber spatula. At this point you can allow the mixture to marinate for up to 24 hours (refrigerated in an airtight container) if you like.

2. Spread the mixture onto a large ungreased cookie sheet, using the rubber spatula to scrape all of the herbs and spices onto the cauliflower. Bake for about 15 minutes.

3. Turn the cauliflower over with a heat proof spatula and bake for another 10-15 minutes, or until lightly browned and very tender. Remove and serve. Feel impressed with yourself for as long as you like.

Serves 2; 30 minutes or under! GF/SF/Green (according to the color-coded system in my cookbooks and Be Radiant program)