Health Starts Here Class with Chad Sarno

If you weren’t able to make it to Chad’s class during our recent Engine 2 Healthy Eating Challenge, fear not. Yyou don’t have to miss out on some terrific go-to recipes that he shared with the group.  Here they are:

Wicked Good Spice and Seed Blend

• ½ c sesame seeds, dry toasted
• ½ c sunflower seeds, dry toasted
• ½ c golden flax meal
• ½ c nutritional yeast
• 2 T onion granules
• ½ T chipotle spice
• 1 T garlic granules
• Black pepper

Toss all and put in shaker to store

Almond or Oat Milk

• 1 c almonds soaked overnight filtered water and then strained / or 1 c oats already cooked or soaked overnight
• 4 cups filtered water
• 1 T date paste
• ½ vanilla bean

In high speed blender, blend all ingredients until smooth.

Continue by pouring milk mixture into cheesecloth. Squeeze out liquid. Dehydrate ‘pulp’ for 4‐6 hours and store for future use for nut/oat flour. Serve milk with diced fruit and your favorite whole grain cereal.

Roasted Garlic (cloves)

• 1 cup of garlic cloves-peeled
• 2 cups of water, or half low sodium vegetable stock / half water (make sure the liquid just covers the garlic)

Preheat oven to 375 degrees. In small shallow pan, place in garlic and make sure there is enough liquid to just cover the garlic. Allow to roast for 12-15 minutes. Make sure you are watching these closely, and when most liquid is dissolved and garlic is a nice golden color they are done. Remove from oven and use for future recipe.

*Note – this method can also be used for shallots, and cippolini onions. Onions will take a bit longer than garlic, 18-20 minutes. If you really want to caramelize the onions, follow above instructions with roasting, once liquid is evaporated, stir well in pan, and add the same amount of water to almost cover and roast for a second time. This will sweeten the onions the longer they roast. Make sure that you do not over roast the onions or garlic and they are removed when liquid is evaporated to avoid crispy bitter pieces.

Garlic and Shallot Buttah

• 6 cups shallots roasted (see roasted garlic instructions above)
• 3 cups garlic roasted (see roasted garlic instructions above)
• ¼ t course black pepper

Once garlic and onions are roasted, add to a small food processor with pepper and blend until smooth. This is a great condiment to have on hand to flavor any soup or sauce last minute.

Kale Avocado Salad

• 1 head kale, any variety is great shredded
• 1 large tomato diced, or red bell pepper
• 1 ½ avocado chopped
• 2 T red onion, green onion, or leek fine diced
• 1 lemon juiced
• pinch of cayenne

In mixing bowl toss all ingredients together, squeezing as you mix to ‘wilt’ the kale and creaming the avocado. Serve immediately. This dish is also great to substitute the kale for chard or spinach. Serve on top of salads, tacos, hot dishes, you name it.  Give it a try!

Basic White Sauce

• 1 c raw cashews, soaked (or tofu)
• 1 ½ Onion diced & steam fried in veg stock
• 2 Garlic cloves
• 1 C unsweetened non dairy milk
• 1 ½  C vegetable stock (low salt) keep more on hand to change thickness/consistency
• 3 T Nutritional Yeast
• Pepper to taste

Sauté onions and garlic with stock and steam fry until onions are translucent.  Add to blender with soaked cashews, soy/nut milk and rest of ingredients and blend, adjusting thickness to desired consistency, add fresh herbs to finish.  This sauce will reduce and will continue to thicken on its own with time. Use this as a creamy substitute in pasta dishes, Au Gratins, over rice, etc.  Add flavor to the sauce by blending in a roasted red pepper, sauteed mushrooms, green peas, additional spices etc!

Almond Chile Sauce

• 1/2 cup almond butter
• 1 1/2 tablespoons lemon juice
• 2 tablespoons chopped pitted dates
• 1 tablespoon chopped fresh ginger
• 2 cloves garlic, roughly chopped
• 1/2 teaspoon sea salt or 1 tablespoon reduced-sodium tamari
• 1/2 small serrano pepper, finely chopped (optional)
• 1/3 cup coconut water

In a blender or food processor, purée almond butter, lemon juice, dates, ginger, garlic, salt, pepper and water until smooth. Transfer dressing to a large bowl, add steamed broccoli and cilantro and toss well. Serve over rice or with soba noodles.