Center for Integrative Nutrition

Center Base Path
nutrition

Fruit Compote

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Prep Time
10
Cook Time
15
Course
Ingredients
  • 4 cups fruit, cored (if necessary) and cut in bite size pieces
  • optional additions: 1⁄2 cup dried fruit, nuts or seeds
  • sea salt
Directions
  1. add 1⁄2 inch of water to the bottom of a medium size saucepan
  2. add fruit and any optional ingredients
  3. bring to a boil over high flame
  4. reduce heat to low, cover and let simmer 15 min
  5. add a pinch of salt
  6. optional garnish ideas – dry roasted nuts, seeds or oats
English

Frijoles de la Olla

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Prep Time
10
Cook Time
25
Ingredients
  • 2 cans / 3 cups cooked black beans, drained
  • 1 cup vegetable broth
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced, or 1/2 tsp. garlic granules/powder
  • ½ teaspoon cumin
  • 2 bay leaves
  • ½ teaspoon chili powder
  • 1 teaspoon tamari / shoyu / soy sauce 
  • Juice of 1 lime
  • Sea salt, to taste
  • Garnish with chopped cilantro and/or green onions
Directions
  1. Saute onions with a pinch of salt in medium-sized preheated pot, adding a teaspoon at a time of vegetable broth to prevent sticking, for about 5 minutes, until onions become translucent. 
  2. Add all remaining ingredients to the pot.  
  3. Bring to a boil, then lower to a simmer until most of the liquid is absorbed, about 20 minutes. 
  4. Remove bay leaves. 
  5. Mash lightly with a fork or potato masher. 
  6. Garnish with chopped cilantro and/or green onions.  
  7. Serve over brown rice, with a tortilla, or as an appetizer dip with chips and/or vegetables.  Enjoy!
English

​Fast Whole Grain Salad with Blanched Veggies

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Prep Time
15
Cook Time
30
Ingredients
  • 1 cup whole grain (ex. quinoa, brown rice, barley, buckwheat, rye, hato hugi, etc.)
  • 1 cup veggies, (choose at least one from below ground, one from above ground)
  • ½ cup scallions or parsley, sliced thin
  • 3 Tbs lemon juice or vinegar
  • 3 Tbs olive oil
  • sea salt
Directions
  1. Rinse quinoa, combine with water in a medium size pot. 
  2. Bring to boil over high flame, cover, place flame tamer reduce heat to low, simmer 25 min. 
  3. Take quinoa off burner, set aside, leave lid on, let sit 5 min. 
  4. Place quinoa in large mixing bowl. Vegetables may be added raw or blanched individually. 
  5. Add lemon juice/vinegar and salt, toss, add oil, toss and serve.
English

Date Nut Cookies

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Prep Time
20
Cook Time
25
Course
Ingredients
  • 2 cups oat flakes
  • ½ cups chopped dates
  • ½ cups almonds
  • 1 cup amasake
  • Pinch of sea salt
  • ½ teaspoon vanilla
  • ¼ teaspoon grated orange peel
  • 12 almonds (for decoration)
Directions
  1. Roast oats in a skillet, stirring over medium heat until hot but not browned.
  2. Rub oats and dates together.
  3. Blend in blender ½ cup at a time until thoroughly blended.
  4. Remove. Then grind almonds to powder in blender.
  5. Mix all ingredients.
  6. Oil a cookie sheet and shape dough into 12 2” round, flat cookies.
  7. Press an almond into the center of each.
  8. Bake at 350 degrees for 25 minutes.
English

Creamy Polenta

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Prep Time
5
Cook Time
20
Ingredients
  • 2 cups polenta, rinsed
  • 3 cups non-dairy milk
  • 3 cups filtered water
  • 1 tablespoon umeboshi plum vinegar 
  • 2 tablespoons tamari
  • 1 pinch of sea salt
Directions
  1. Combine all ingredients in a medium-sized pot.
  2. Heat over medium flame until polenta begins to bubble.
  3. Turn on low and whisk frequently until polenta starts to thicken, approximately 15-20 minutes.  
  4. Serve as-is for a creamy side dish, or pour into casserole dish and let cool, bake for 10 minutes in preheated 350 degrees F oven, and then cut into squares. Enjoy!
English

Creamy Mushroom Risotto

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Prep Time
10
Cook Time
35
Ingredients
  • 1 teaspoon olive oil
  • 1 shallot (or ½ white onion), diced
  • 3 garlic cloves, minced
  • 1 cup button mushrooms, thinly sliced
  • ½ cup risotto rice
  • 2 cups vegetable stock
  • (Optional) ½ teaspoon white wine vinegar
  • (Optional) 4 tablespoon nutritional yeast flakes
  • Fresh parsley, to serve
  • Salt and pepper, to taste
Directions
  1. Heat the olive oil in a large saute pan. Add the shallot and garlic and cook on a medium-low heat until softened.
  2. Add the mushrooms and cook for a further minute.
  3. Stir in the risotto rice and immediately pour in the stock and vinegar (if using). Bring to a boil then reduce to a simmer for approximately 30 minutes or until all the liquid has been absorbed and the rice is cooked. Add more hot water, if necessary.
  4. Once cooked, stir in the nutritional yeast (if using), stir in a handful of chopped fresh parsley and season with salt and pepper.
  5. Serve and enjoy!
English

Creamy Corn Porridge

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Prep Time
5
Cook Time
20
Ingredients
  • 1/2 cup corn grits, (also known as polenta)
  • 2 cups of water
  • optional additions: fresh fruit, dried fruit, nuts or seeds
  • sea salt
Directions
  1. combine grits (and optional ingredients) with water in a medium size pot
  2. over high heat bring to a boil, stir
  3. cover, reduce heat to low and simmer for 20 min or more, until creamy
  4. add a pinch of sea salt, stir, done
English

Coconut Rice Pudding

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Prep Time
10
Cook Time
35
Course
Ingredients
  • 2 ½ cups non-dairy milk
  • 1 cup sweet brown rice (or short-grain brown rice)
  • 1/2 cup raisins
  • 1/4 cup shredded coconut
  • 1/4 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons chopped, toasted nuts, for garnish
Directions
  1. In medium saucepan, combine 1 1/2 cups non-dairy milk, rice, raisons, shredded coconut, and salt.
  2. Bring to a boil, then turn down heat to low and cover. Simmer for about 30-35 minutes. Do not remove lid until at least 30 minutes has passed.
  3. Open the lid and stir rice, ensuring that you scrape the bottom and sides. Add a bit more non-dairy milk if you need to reach a more pudding-like consistency.
  4. Top pudding with toasted nuts and serve warm. 
  5. Cover and refrigerate leftover pudding. When you reheat rice pudding, you may need to add a bit more non-dairy milk.
English

Coconut Berry Overnight Oats

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Prep Time
10
Ingredients
  • ⅓ cup oats (rolled oats or steel cut oats)
  • ½ cup coconut or other non-dairy milk
  • 1 teaspoon maple syrup
  • ¼ cup vanilla non-dairy yogurt
  • 1 teaspoon coconut flakes
  • 2 teaspoons dried berries of choice (cherries, raspberries)
  • 2 teaspoon chopped walnuts
  • Spices: cinnamon, pumpkin pie spice, cardamom, lemon zest (choose your favorite)
Directions
  1. Add oats to a sealable container (e.g. glass container or mason jar).
  2. Stir milk, maple syrup, and yogurt into oats. Add any spices like cinnamon if you’d like!
  3. Add in half of the coconut and berries.
  4. Place in the fridge for at least 4 hours or overnight.
  5. Top with the remaining coconut, cranberries, and nuts, and enjoy!
English

Cilantro‐Lime‐Infused Brown Rice

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Prep Time
25
Cook Time
20
Ingredients
  • 1 cup brown rice 
  • 2 cups water 
  • 2 limes juiced and zested 
  • 1 bunch of cilantro 
  • Sea salt to taste 
Directions
  1. Rinse brown rice until water runs clear. 
  2. Place rice into a pot. Add water and bring to a boil. 
  3. Once the rise begins to boil, cover and lower the heat to a simmer. Allow the rice to cook until all the 
    water has been absorbed for 30‐45 minutes. 
  4. While the rice is cooking, thoroughly rinse the cilantro. Coarsely chop and keep in fridge until ready to 
    use. 
  5. Zest the outside of one lime in a small bowl. Cut lime in half and juice into another small bowl. 
    Reserve both bowls in fridge until ready for use.  
  6. Once the rice is finished cooking, remove from heat and add lime juice, zest, and cilantro. Salt to 
    taste. Mix well and enjoy! 
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