Claudia Ghetu WELLness

The Wisdom of Ancient Science for Advanced Healing and Transformation

Healthful Recipes

Moroccan Tajine with Raisins, Apricots, and Almonds 

Anti-Inflammatory & Calming Butternut Squash Coconut Soup with Chamomile Tea Broth – also gives you a creamy carotenoid-rich boost for your immune system!FullSizeRender-4 copy

This is the perfect comfort food soup for the fall and winter months! It’s so easy to make that you will feel almost guilty serving it to guests. You can choose either pumpkin and butternut squash, or both – and you can omit or add the carrots. Choose to prepare or experiment with this soup as you wish – as long as you have two ‘orange’ ingredients in there to mix with the coconut milk. Foods with an orange pigment, like carrots, sweet potatoes, and yams fall under the category of ‘carotenoids’ – they are high in Vitamin A and antioxidants, they protect your cells from free radicals, and strengthen your immune system. They are also rich in beta-carotene, hence the orange color. Other yellow, green, and red pigmented foods fall under this category as well – like tomatoes, kale, and yellow peppers.

  • Small Sweet Potato
  • Baked Butternut Squash Cubed – 3 cups
  • Cauliflower
  • 1 Lg Onion
  • Coconut Milk – 3 Cups
  • Organic Chamomile Tea 2 Quart
  • Turmeric, Curry, Sea Salt; Add Ginger for a nice spicy kick & Sea Salt to taste

Sauté onion first in coconut oil then add veggies together; bake first to extract maximum flavor from the veggies! Add tea stock, and cook on low for a while. At the end add coconut milk. Blend all these yummy ingredients in a blender or food processor, heat, and serve. If you are adding ginger it is best you grate it fresh, then add it in while warming the soup on the stove. Enjoy!

This delicious Tajine inspired dish is a winner everytime I make it. I serve it on a bed of lemon infused raisin quinoa or couscous. It’s sweet and lush, and boasts lovely flavors of lemon, coconut, bell peppers, and authentic Moroccan spices. You can make it a day in advance, as the flavors marry beautifully over night. Serve it topped with fresh chopped toasted almonds, cilantro, and mint! This recipe serves 4-6.

  • 2 tofu packages
  • 1 cup quinoa or couscous
  • 1 large can of roasted tomatoes
  • 3-4 red bell peppers
  • 2 onions
  • 1 cup dried apricots
  • 1 cup raisins
  • 1/2 teaspoon lemon zest
  • 1 tablespoon coconut butter
  • 1 can chickpeas (optional)
  • coconut oil
  • light olive oil
  • veggie or chicken stock
  • cilantro and mint
  • sliced almonds
  • Moroccan Spice Mix: Cumin, Coriander, Fennel Seeds (ground), Cayenne, Cardamon, Cinnamon, Parika

Start by dry rubbing the tofu with the Moroccan Spice Mix and add some salt to flavor. Then saute 1 onion in olive oil until transparent with some of the Moroccan spice mixture, and add medium sized cubes of the tofu. Add chopped roasted tomatoes (with a bit of tomato juice), cook for 5 minutes and then set aside. Separately cook slices of red pepper and 1 onion in coconut oil, adding salt and pepper to taste. Boil 2 cups of water, chicken or veggie stock, and prepare to cook couscous or quinoa. While that is cooking, mix in pepper mixture with chicken mixture, then add a tablespoon of creamed coconut paste or coconut butter, stir in the chopped apricots, 1/2 cut or less of raisins, drained chickpeas, shaved lemon peel, and cook together for another 10-15 minutes on low heat. Toast the almond slices separately, chop the mint and cilantro. While couscous or quinoa is cooking, add some lemon zest and raisins, then let it simmer off the stove. Plate in a bowl with couscous on the bottom, then top with chicken, and finish by sprinkling the almonds and fresh chopped greens on top.

Pomegranate, Pear, and Strawberry Sprouted Greens Salad

This is the perfect blend of delicious Fall inspired ingredients, sprinkled with yummy dried fruit and nuts, topped with fresh pears, pomegranate seeds, and fresh organic strawberries. A raspberry or mixed berry vinegar dressing is lovely with this salad!

  • Strawberries
  • Pomegranate Seeds
  • Anjou Pear
  • Pecans, Walnuts, Pumpkin Seeds
  • Dried Cherries or Cranberries
  • Mixed Mesculin & Sprouted Greens

 

Kale, Quinoa, Apples, Mint, Almonds and Dried Cherries Salad 

This delicious and rich salad is great for either lunch or dinner.  It is packed with nutrition, vitamins, minerals, and antioxidants. You can experiment with the quinoa ratio. Some like a lot stirred in, and some prefer less. You can always refrigerate left over quinoa. This recipe serves 6.Quinoa-salad-with-kale-and-feta

  • 2 cups water
  • 1 cup quinoa
  • 10 leaves kale, de-stemmed shredded into small pieces and
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1/2 teaspoon reduced balsamic vinegar
  • 1 cup tamari pumpkin seeds or slivered almonds
  • 1/2 cup dried cherries
  • red bell pepper
  • honeycrisp apples cubed
  • mint

Bring water to a boil in a saucepan. Stir in quinoa, and reduce heat to medium-low, place cover on the saucepan, and cook until water is almost absorbed, about 10-12 minutes.  Remove cover, fluff quinoa with fork so it separates, and allow it to cool completely. Put kale in a large mixing bowl. Whisk dressing ingredients together, and add the rest of the ingredients.

Cranberry Madness: Cream of Quinoa with Currants Breakfast Porridge Topped with Cranberry Jam & Cranberry Coconut Smoothie

quinoa_cranberry_jamIf you’re wondering what to do with all that delicious left-over Thanksgiving cranberry sauce, and God forbid you had it from a can and didn’t make it yourself, then you’re in for a delicious sweet super-food treat! Let’s fix the problem right away: if by any chance you had no choice but to buy the Ocean Spray metal version throw that out, and go and buy some season fresh brightly colored cranberries. I can’t imagine why anyone wouldn’t make their own cranberry sauce when it’s so incredibly easy, not to mention so much more delectable, tangy, and nutritious than the canned versions. I simply made mine by melting and cooking down some organic cane sugar with a combination of ghee and coconut oil, then added the fresh cranberries, shredded ginger, the juice of one orange, apples, and some lemon peel, stirring in a bit of water for consistency. I let the concoction simmer for about 20-30 minutes, until the cranberries split and became somewhat mushy, and then vacuum sealed some of the portion for later use, while leaving enough to top on my creamy breakfast quinoa for the rest of the week. Strawberry_Vanilla_Coconut_Smoothie_recipe_photoThis porridge is one of the healthiest, protein packed breakfasts you can have – with the added antioxidant benefits of vitamin C rich cranberry, and immune system supporting ginger. Just boil the quinoa, add the rest of the ingredients listed below, the cover and let simmer until the liquid is almost fully absorbed. Stir in another teaspoon of ghee or butter, then top with cranberry chutney/jam and drizzle with honey to finish. And for my favorite cranberry treat, whip up a delicious smoothie, mixing the jam recipe above with a tablespoon of Artisana coconut butter, vanilla almond milk, a banana, and a drizzle of raw honey. Make sure you make plenty of cranberry jam before they take them off the shelves, and either freeze or vacuum seal in jars for long-term storage. No chance you’ll get a cold during the rest of this winter if you make those cranberries last!

  • 1/2 Cup Quinoa
  • 1 and 1/4 Cup Almond Milk
  • 1 Tbsp. Ghee or Coconut Butter
  • Fresh Shredded Ginger (to taste)
  • 2 Tbsp. Currants
  • 1 Tsp. Lemon Peel
  • 1.2 Tsp. Cardamom Powder
  • 1.2 Tsp. Cinnamon Powder

Super-Immunity Kale & Ginger ‘Pina Colada’ Smoothie

side-shotRaw leafy greens are best for promoting an alkaline balanced digestive tract, which means that everything will be properly broken down in the body, aiding digestion and full nutrient absorption, with the added bonus of eliminating gas, bloating, and keeping the immune system (80% of which is in our digestive tract!), in tip top condition. Kale is known for its superior antioxidant and detoxifying powers, a surplus of vitamin C, A, and K, Zinc, Iron, and of course calcium! The added benefit of ginger, which has great medicinal properties as an antiseptic, antioxidant, digestive tonic, lymph-cleansing immune booster, will be sure to keep illness at bay especially during the cold season.  I love using a NutriBullet or Vitamix for this since nothing is discarded!

  • Lacinato Kale ( much sweeter, smoother, and less bitter than the curly kale version)
  • Ginger
  • Banana
  • Artisana Coconut Butter
  • Pineapple
  • Fresh Mint

Bursting With Flavors Healthy Mexican Fiesta 

Lime & Cilantro Baked Tofu or Seitan, and Guacamole Topped with Chipotle TahiniIMG_0469

Who says you can’t have it all? This delicious recipe, which happens to be a staple monthly dish at my table,  is bursting with flavors and is super rich in nutritional value, boasting high fiber (beans), amino acids (brown rice), topped with my favorite superfood: AVOCADOS – prepared here as delicious guacamole!  avocados have great anti-inflammatory properties, are rich in protein, and, like olive oil they boost levels of heart healthy HDL. They are also rich in carotenoids (beta-carotene, alpha-carotene and lutein), which deliver  high quality vitamin A to the body, for eye health and immune system benefits.

All you need to do to put this incredibly easy, mouth-watering recipe together is  cook the chicken and then layer the other ingredients on a plate. Begin by marinating the tofu or seitan with fresh garlic, lime, cumin (lots of it!), smoked paprika (if on hand), Chipotle Tabasco, diced cilantro, salt, and pepper. Then start to layer the ingredients together, starting from the bottom with the shredded romaine, then the pinto beans, then the tofu or seitan, diced tomatoes, guacamole, and finally the Tahini Chipotle sauce (instead of sour cream) whipped with a nice amount of Chipotle Tabasco to taste. Drizzle between layers with extra virgin olive oil, lime, cilantro, and sea salt.

  • Firm Tofu or Seitan (Wheat Gluten Protein)
  • Chipotle Tabasco sauce
  • 4 Garlic Cloves
  • Extra Virgin Olive Oil (use enough to lightly marinate chicken & to drizzle on top of beans and lettuce)
  • Tahini Sauce
  • Spices: Sea Salt, Black Pepper, Cumin, Smoked Paprika (if available)
  • 3-4 avocados  * See  Separate Guacamole Recipe
  • Lg. Can of Pinto Beans
  • 1 Lg. Bunch of Cilantro
  • 3 Limes

Scrumptious Vegan Spinach Pesto With Walnuts – the perfect superfood pasta sauce or sandwich spread!

al pestoIn my quest to reinvent delicious and decadent foods with a healthy twist sans all the guilt, this is by far one of my favorite concoctions. It is a staple ‘superfood’ spread that I  keep in my refrigerator or freezer for healthy and  whip into delicious meals in the blink of an eye.  Mix this wholesome pesto, rich in iron, calcium, and omega 3’s, with your favorite whole grain pasta. Add some sautéed shiitake mushrooms and sun-dried tomatoes, or simply top with fresh basil and shavings of Parmigiano if want to keep it on the simple side.

Voila, you have a perfectly healthy, delicious, and easy-to-make dinner that you can’t mess up. Amp up your veggie power by using whatever fresh produce you have in the fridge to throw over the top – but I think simplicity is key with this recipe, since the flavors are so bold and satisfying. For a killer veggie sandwich, spread the pesto as a base on whole grain bread, then layer grilled vegetables (eggplant, red pepper, red onion, zucchini) and a few slices of hearty organic cheese like sharp provolone or aged gouda.

  • 2 Cups Organic Spinach
  • 1/4 Cup Basil
  • 1/2 Cup Walnuts
  • 4 Garlic Cloves
  • 1/3 Cup Olive Oil (use enough to emulsify)
  • 1/2 Tsp. Coarse Sea Salt (more or less to taste)
  • 1/3 Tsp. Fresh Pepper
  • *1 Tbsp. Truffle Oil optional

Coconut Quinoa Breakfast with Almonds, Mint, Raisins, Fresh Raspberries and Lemon Zest

If you haven’t heard about this ancient grain revered by the Incas, well you probably have been living in cave for the past 5 years or so. What’s great about quinoa, besides that it is extremely high in protein, iron, calcium, and essential amino acids – is that it is easily adaptable to being served in many delicious way. It can be served as a simple and delicious side dish in a matter of minutes, or as a nicely textured and creative main dish with the works. Serve it hot like rice pilaf, or cold in the form of a wonderful grainy salad with lots of crunchy fresh veggies or diced apples. This recipe was recently passed on to me by a lovely young mom, who loves to be healthy while on the run.  Use your taste buds and own judgement on quantity of ingredients. To add an extra healthy kick to the recipe you can also add turmeric, for its great cancer fighting powers and immune support.

Ingredients:

  • Quinoa
  • Lemon juice & zest
  • Coconut Milk
  • Fresh Mint
  • Sliced Almonds
  • Yellow Raisins and Fresh Raspberries
  • Option: Diced Granny Smith Apple

Boil the quinoa in coconut milk, then set aside and fluff with a knife. Make sure its well drained. Add the raisins, and apples once it cools off a bit. Meanwhile toast the sliced almonds with a bit of olive oil.  Make a dressing using the lemon juice and olive oil, and drizzle over quinoa. Add almonds, salt, lemon zest, fresh mint and parsley. Toss and serve. Deeeelicious! Plus so very healthy. A light and refreshing summer dish, with protein, fruit, and fresh herbs! thMediterranean Scrambled Tofu with Asparagus, Basil, Fresh Tomatoes & Cashews – rich in non-animal protein, fiber, lycopene, magnesium, and lots of other heart-friendly goodness!

This recipe is so delicious, that you won’t believe how extremely flavorful and easy to make it is –  and cooks in no time at all! It’s packed with lycopene and Vitamin C thanks to the tomatoes, and a healthy dose of magnesium, a heart-healthy mineral found in cashews and asparagus. The recipe serves 2-3 people, and it will render a light broth, so you might want to serve it with some crispy home-made whole wheat pita chips on the side.

  • Non-GMO Extra Firm Tofu – 1 Package
  • Vine Ripe Tomatoes – 2 Medium
  • Asparagus – 1 Bunch
  • Garlic – 4 Cloves
  • Cashew Nuts – 1 Handful
  • Fresh Basil – 1 Handful
  • Cumin (1/4 tsp), Sea Salt (1/4 tsp), Fresh Ground Black Pepper
  • Olive Oil
  • * Optional – Coconut Oil

The trick to getting this simple recipe just perfect is adding the various ingredients in steps, as the asparagus needs to cook longer than the tomatoes, which are added later for example, followed by the cashews and basil.  Also you want to retain the crispiness of the asparagus and the freshness of the tomatoes, so don’t over cook! Start by extracting any extra water out of the tofu, either by placing an iron skillet over it in the sink on top of a metal tray, or slightly pressing on the tofu block while wrapped in a dish towel.  Trim an inch off the asparagus ends, and then cut the bunch in three equal sections. In a large flat pan or frying pan saute the chopped garlic in olive oil on medium heat for under a minute (don’t let it get brown). Add the asparagus and cook for 5 minutes uncovered, and another 5 minutes covered, stirring a few times. You want a nice crunch on it, so don’t over-cook. While the asparagus is sauteing, add a little coconut oil (or olive oil) to coat a small frying pan and roast the cashews over low-medium heat stirring frequently. When cashews are light golden brown remove and set aside. Chop the tomatoes in cubes and add to the asparagus which has cooked for 10 minutes. Add sea salt, cumin, and black pepper. Stir and let cook for 3 minutes. then crumble the tofu into the pan. Let cook, stirring to infuse the tofu with all the flavors in the pan for 2-3 minutes. Finally add the cashews and fresh chopped basil, stir and cook for another minute. Plate and sprinkle cumin around the plate to garnish.

 

 

Raw Chocolate Coco-Almond Shake – to get you energized, joint and  heart healthy on the run!

This vegan velvety rich shake is not only amaaaaaaazingly delicious and easy to make, but it is rich in protein, potassium, magnesium, and thanks to the chia and coconut super rich in lauric acid and in omega-3. It’s especially great prior or post working out! The chia seeds reduce your blood pressure, have anti-inflammatory properties and make you feel full faster and longer, because they absorb 10 times their weight in water (also thickening this yummy shake). Very important to remember with this shake is that the chia seeds expand and the shake will get thicker the longer it sits. You can always add a bit of water while blending the ingredients together, and thicken it to taste!

  • Banana – 1
  • Raw Almond Butter  – 1 Tbsp.
  • Raw Coconut Butter – 1 Tbsp.
  • Hemp Chocolate Milk – 8 oz
  • Tsp Cinnamon or Cardamom – 1.4 Tsp.
  • Ground Chia Seeds – 1 Tbsp.

Tip:  To avoid running out of bananas, keep a handful a them in the freezer. You don’t even need to ziplock them!

Reminder:  Never use powdered drinks loaded with ingredients you can’t read if you can make your own from wholesome, fresh ingredients! Actually, avoid them like the plague.

 

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