The Nutritionist’s Kitchen: An opportunity to nourish ourselves

The Nutritionist’s Kitchen
An opportunity to nourish ourselves

By: Linda Kissam
Two Recipes Included: Cultured Key Lime Cashew Yogurt and Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing

Isn’t it about time to read a cookbook where each meal, each snack, each sip is an opportunity to nourish ourselves?

The Nutritionist’s Kitchen BY DIETITIAN NUTRITIONIST CARLY KNOWLES, FOCUSES ON FOOD AS MEDICINE. If you’ve been looking to find a resource that gives easily digestible information and yummy recipes that can prevent disease, help you feel good, function optimally, and maybe even heal and restore your body, I’d suggest you buy this book.

Throughout the book are investigative food related charts and sidebars such as The Difference between Pickled and Fermented Foods (page 47) and The Best Way to Consume Flaxseeds (page 79). But for me, I think the author’s focus on seasonal thinking is the gem in this treasure hunt.  As the author says so eloquently about going with the flow of the seasons, “Just as nature slowly walks her way into each season, you too want to transition gracefully- always striving for a gentle balance rather than harsh extremes.” Aligning with the seasons by studying pages 61-62 to explore and recognize your unique constitution as it relates to the four seasons is a special delight. Having the 60+ recipes divided into seasons is also a wonderful treat.

Speaking of recipes, readers will find at least one great restorative recipe per season to love like Spicy Sriracha Mung Bean Bowl with Pickled Daikon and Carrots (Spring), Sweet Cornmeal Pancakes with Vanilla Roasted Peaches (Summer), Skillet Roasted Lemon Chicken (Autumn) and Yellow Pumpkin Curry (Winter).

A note to home chefs. The recipes are made mostly from whole fresh ingredients. Plan for extra prep time ingredient gathering and chop-chop-chopping. Worth the effort, but somewhat time consuming. Vibrant photos help guide the reader to what success looks like.

ABOUT THE AUTHOR

CARLY KNOWLES, MS, RDN, LD lived in a rural village in Peru for a time where she saw firsthand just how big an impact food and nutrition can have on health. She came to realize that food is medicine which set her on a path to becoming a Registered Dietitian Nutritionist (RDN). She earned a Master of Science degree in nutrition from Bastyr University and has worked as a clinical dietitian in both inpatient and outpatient settings and teaches cooking classes in the community.

Visit her at CarlyKnowles.com, where you can find inspired, flavorful recipes that focus on whole foods to nourish good health and bring joy. This is her first book. Carly lives in the Pacific Northwest with her husband and son.

Take this book for a taste spin through these two unique and delicious recipes.

From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD © 2020 by Carly Knowles. Photography © Kimberley Hasselbrink. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com

Cultured Key Lime Cashew Yogurt

Key Lime Yogurt

 

You’ll feel like a magician after making this probiotic-rich vegan yogurt!

For something so easy, the outcome is complex and incredibly healthy, especially for your gut. Probiotics have been shown to support a healthy digestive tract while also boosting the immune system, lowering blood pressure, helping to manage anxiety, and so much more! If you can’t find key limes at your local grocery store or farmer’s market, you can easily substitute conventional (Persian) limes. MAKES FOUR 8-OUNCE JARS

DF | GF | V | Ve | RT

2 cups raw cashews, soaked for at least 1 hour or overnight

1½ cups unsweetened plain cashew milk or other plantbased milk

5 tablespoons maple syrup

2 tablespoons key lime or Persian lime zest (about 16 key limes or 3 Persian limes)

½ cup fresh key lime or Persian lime juice (about 16 key limes or 3 Persian limes)

3 tablespoons packed kale or spinach (fresh or frozen)

Probiotic capsules or powder

(see note)

Drain and rinse the cashews. Place the cashews, milk, and maple syrup in a blender; blend on high until very smooth with no lumps, about 1 to 2 minutes if you’re using a

high-powered blender. If you want plain cashew yogurt, you can omit the lime and move on to the next step. Or you can substitute other fresh seasonal juice/flavors, if you prefer, such as orange or passion fruit.

Zest your limes and set the zest aside. Add the lime juice and kale or spinach (for a subtle green color) to your blender; blend on high until puréed and smooth. Pour into a large mixing bowl and add the lime zest, stirring with a rubber spatula until incorporated.

Finally, add the probiotics to the cashew blend and whisk in thoroughly. Divide the cashew yogurt evenly between four 8-ounce glass jars. Place small squares of cheesecloth or paper towel over the jars; screw on the metal jar rings or use rubber bands to secure the cheesecloth. Do not use the full lid at this point; you want some air flow into the jar.

Once all the jars are assembled, arrange them on a baking sheet and place

in the oven, with the heat off and the oven light on, near the oven light for residual low heat. Let the yogurt incubate in the oven for at least 8 hours or overnight. The longer you leave it, the tangier and thicker it becomes.

Remove the jars and the cheesecloth or paper towel, and seal the jars completely with airtight lids. Refrigerate for at least 1 hour or more until chilled and ready to serve. Yogurt will keep in the refrigerator for about 7 days. Stir each yogurt before serving—natural separation may occur after one to two days.

NOTE: There are many types of probiotics, including different bacterial strains, doses or amounts of colony forming units (CFUs), and forms. Here, you’ll want to use a total of 20 to 30 billion CFUs of a lactobacillus blend in either capsule or powder form (read the label). If you use less than this, you won’t get that tangy yogurt flavor, and the texture will be slightly looser or thinner. More, and your yogurt will become really sour and may be unappealing.

Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing

Broccoli is one of the most nutrient-dense vegetables out there. It’s loaded with vitamin C, folate, vitamin K, and many other valuable nutrients. It’s part of the cruciferous vegetable family that promotes natural detoxification and has been shown to decrease cancer risk and increase heart health. SERVES 8–10

GF | V

SALAD

½ cup dried cranberries (I prefer apple juice–sweetened)

¾ cup apple cider vinegar

6 cups broccoli florets (about 2 broccoli heads)

6 cups broccoli stalks, finely chopped or shredded (from 2 broccoli heads)

½ cup sliced almonds, toasted

¼ cup finely chopped red onion

DRESSING

1 cup plain whole-milk yogurt

1 tablespoon maple syrup

3 tablespoons finely chopped fresh tarragon (plus more for garnish)

1 tablespoon finely chopped fresh parsley (plus more for garnish)

⅓ cup blue cheese crumbles

1 teaspoon sea salt

¼ teaspoon ground black pepper

Start by quick-pickling the cranberries. Soak them in apple cider vinegar in a small bowl for at least 20 minutes, until they are plump and saturated (the longer the soak time, the better!).

Drain and add to a large mixing bowl. You can forgo quick-pickling the cranberries if you’d like and just add dried cranberries directly to the bowl. Next, add the broccoli florets and stalks, almonds, and red onion. Mix together until combined.

In a medium bowl, mix together all dressing ingredients.

Pour the dressing over the broccoli salad and mix together until the salad is evenly coated. Refrigerate for 20 to 30 minutes or until cool. Give the salad a quick stir and garnish with additional tarragon and parsley before serving.

# # #

THE NUTRITIONIST’S KITCHEN by Carly Knowles

ON-SALE DATE: December 15, 2020

PRICE: $24.95 US • $36.95 CAN

ISBN: 978-161180-717-2 PAGE COUNT: 288

From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD © 2020 by Carly Knowles. Photography © Kimberley Hasselbrink. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com

# # #

Note: I only review cookbooks that I find have value for my readers. This article is not an endorsement, but a professional review. I was provided a free cookbook for review purposes. No fee was paid by the author or publisher for this review.