Aug 16, 2012 | No Comments

Greetings Readers!  Here is my weekly recipe I create based on the weekly share of fruits and veggies I get from my CSA (Community Supported Agriculture).  Our food comes from a local farm and is organic and fresh.  At Central Brooklyn CSA, you can pay with EBT food stamps, which makes getting affordable food easy for folks on tight budgets.  Also, because we use a sliding scale, EBT recipients receive a full weekly share for under $7.  Joining a CSA is just one of the ways to Win the Food Stamp Challenge.

The recipe below is adapted from the VitaMix Live Fresh Recipes.  I specifically removed vinegar along with my adaptations.


1 large cucumber peeled
1 red bell pepper
2-3 ripe beefsteak tomatoes, or an assortment of CSA tomatoes
1 jalapeño seeded and stemmed
1 small onion
1-2 cloves garlic
1/4 cup EVOO
Salt and pepper to taste
juice of 1/2 lime
*Optional: add half an avocado cubed to finished soup

Quarter the peeled cucumbers, tomatoes, bell peppers, and onion.  Then dice enough of each item to create about 1-2 cups of fresh veggies to set aside.  Place the rest of the veggies plus jalapenos, garlic, and oil in the blender and combine.  Add the set-aside diced cucumber, tomatoes, bell peppers, and onion.  Stir.  Season with salt and pepper and drizzle with remaining EVOO.

These recipes comes from My Food Stamps Cookbook by rachel bolden-kramer.  Learn more at @hipDhamma #BedStuy


Inaugural Yoga Event review
In Blog

Inaugural Yoga Event review

Aug 10, 2012 | One Comment

Greetings Friends and Neighbors!

Last Saturday, August 4, 2012, Hip Dhamma celebrated the launch of our newest yoga/mindfulness program.  Saturday Yoga in Bedstuy was well attended by neighbors and local community members.  Much to our satisfaction, a large number of attendees were first time yogis!  What joy Tanya and I felt when we had to open a second studio room for the folks whose mats did not fit comfortably in our main studio.  I hope Obama enjoyed his birthday as much as we did!

This week we look forward once again to welcoming our growing practice community and newcomers on Saturday, August 11 at the lovely 375 Stuyvesant Ave Space.  And in response to your feedback, we are working on offering weekly classes and more daytime and evening options.  Please take a second to let us know what times work best for you and some of the other things that you’d like to see at your neighborhood wellness space.

Remember, you can sign up for class in advance here, and we are offering complimentary mat rentals during our opening weeks.


In Loving kindness and Gratitude,

Rachel and Tanya

Saturday Yoga BedStuy, 10-11am, 375 Stuyvesant Ave at Decatur, All levels $15  Updates, follow @hipdhamma and our page.  Subscribe to email announcements and specials.


Spicy Kale Cabbage Salad

Spicy Kale Cabbage Salad

Aug 8, 2012 | No Comments

Spicy Kale and Cabbage Salad

1/3 bunch of lacinato kale or about 1.5 cups washed and finely chopped
1/3 of a whole small cabbage, outer leaves removed, finely chopped
3 tomatoes chopped
1 avocado cubed
¼ cup sauerkraut
½ white onion finely chopped
1-2 T olive, grapeseed, or oil of your choice
1 T freshly grated ginger or pickled sushi ginger
juice from ½ lemon
sprinkle of sea salt
sprinkle of white pepper
pinch of cayenne pepper

Place the chopped kale in a large bowl and dress with sauerkraut, lemon, tomatoes, onion, ginger, salt, and peppers. Mix and let sit covered for 5 minutes. Add cabbage, avocado, and oil, and toss until combined.

This recipe comes from My Food Stamps Cookbook by rachel bolden-kramer. Learn more at @hipDhamma #Bedstuy

Simply Steamed Broccoli

Simply Steamed Broccoli

Jul 26, 2012 | No Comments


Simply steamed broccoli

Steamed vegetables are delicious and easy to make. Plus they retain more nutrients than fried or sautéed foods.
1 bunch broccoli and broccolini
1 T grapeseed, olive, or oil of your choice
1 T nutritional yeast (gives a cheese-like flavor)
1/2 t garlic powder
1/4 t white pepper
Sprinkle of sea salt
Optional: red pepper flakes
Wash broccoli, place tops and about an inch to two inches of stalk in steamer pot.  Bring water to a boil and steam until broccoli is bright green and  can easily be pierced with a fork.  Careful not to let it become mushy.
Toss with all other ingredients. I find that shaking the broccoli with the seasonings in a covered bowl gets a nice even distribution.
Yoga in BedStuy

Yoga in BedStuy

Jul 23, 2012 | 3 Comments

Introducing HipDhamma Yoga of BedStuy!

Classes at 375 Stuyvesant Ave and other convenient locations.  A/C trains at Utica.

All levels, all bodies, all styles, these are open level classes based in classical yoga for alignment, rejuvenation, and healing.  Lead by a fabulous team of BedStuy teachers.

Weekly classes take place at the Freebrook Mansion 375 Stuyvesant Ave at Decatur St. 2 blocks from the A/C at Utica.

See schedule here or below.

Register and pay for class online.

Work-exchange:  trade your time and/or skills for yoga classes

Mats are now available for your convenience. Take this quick survey to help is improve and expand our class offerings.

HipDhamma welcomes individuals at all levels of income and abilities to pay.  Please contact for details on work study and financing.

Food Stamps, Clothing, Shelter, Medicine: The Dharma of Food Justice
In Blog

Food Stamps, Clothing, Shelter, Medicine: The Dharma of Food Justice

Jul 6, 2012 | No Comments

originally published at

by rachel bolden-Kramer
My first experience in food justice was delicious.  I scooped it up with a shovel-sized serving spoon from a bottomless platter of intentionally blessed local organic righteousness.  It was fresh bright crunchy green, pale yellow creamy, deep orange sunsets, and vibrant dancing reds.  I was on my first meditation retreat in the Vipassana (Insight Meditation) tradition.   I was eating lovingkindness in every bowl.


My retreating experience and journey to healing my whole self didn’t start as tasty as it sounds above.   On the contrary, the first meal I had on the first evening of the People of Color retreat at Spirit Rock was quite unpalatable.  I was a single soul, bereft of my own presence and untethered to my existence of awareness, amidst a dining room full of faces that danced and spun, and looked me in the eyes, and threatened to suck me into their wayward plans.  I mechanically lifted spoonsful of lentil soup to lips, swallowed without chewing, and attempted to deny the wave of nausea creeping upon me.   Lentil by lentil turned to beads of shame and self-consciousness.  Then I couldn’t taste anymore, and I was squeezing my eyes and lips shut.  Sensing my distress, my sister walked me outside where my wails escaped, and I proceeded to tremble for the next three days.

My first retreat began with a panic attack, which lasted for a full three days as I headed towards facing the grief and shame that unbeknownst to me was waiting.  It was too early in my process for me to understand what it was or to recognize that it had started much earlier when I was frantically searching for something to self-medicate with.  Which was after spending an hour or so giving my statement to police at the Family Justice Center on 27th Street Oakland, then hastily racing up to Marin County to spend a week in acute post-trauma with a hundred strangers.  I have to get there on time, I kept telling myself.


On retreat at the Spirit Rock Meditation Center

And I did get there on time, have the panic attack, and begin my journey to wholeness.  After a good two days of eating and sleeping, I made my way to the hall, just in time to hear one of the Dharma teachers tell the story of how she began to heal from sexual abuse and violence while on retreat.  Taking her lead, and the seed of a bit of wisdom to root, I began attending retreats no less than bi-monthly, for five days, seven days, ten days, weeks, at any retreat center I could find that was gracious enough to grant me scholarships based on financial need and medical disability.  This was how I lived, ate, and breathed for the next two years.

There are a number of reasons why students of the Dharma choose to attend retreat.  For many, it is during this time that we have opportunities to find clarity and gain awareness outside of the distractions of daily living.  We calm our egos, and listen with more availability to our hearts.  Insight is gained whether you strive for it or not.  The merit of our practice intertwines with our pain bringing some or much relief from suffering, while rippling into our inner world and out into the world around us.  After a year on retreat I began to have these aforementioned positive experiences, however, my initial intention in my retreat practice was simply to have food and shelter as the process of healing unraveled in my life and everything that I knew and could rely on fell away.

I want to emphasize the importance of Food and Eating Meditation in my journey to wholeness.  For a person in the trenches of post-trauma, food can and may become an enemy.  The many symptoms of a clinical PTSD diagnosis can include an inability to leave the house, complete loss of appetite, excessive numbing through food, extreme digestive discomfort, rapid weight loss/gain, loss of income and resources, just to name a few.  When I was in retreat practice mode, I eventually learned that I could use eating meditation to address some of my symptoms.  I learned that blessing my food endowed it with the energy to calm anxiety.  I found that slowing my consumption and chewing thoroughly dramatically alleviated digestive discomfort.  Also, the fact that there were seemingly endless amounts of food on the dining hall table was helpful in granting me momentary relief from the persistent nagging worry of how I would care for myself with no income and a tenacious healing process in front of me.


As my path in wise livelihood unfolds, I intend to offer my work in gratitude for those who made it possible for me to experience the teachings of the Dharma without cost. The work I do is an expression of my gratitude, and I dedicate my practice in the name of offering sustainable healing tools to my larger communities.  I am thankful for the three jewels, the refuge of the Buddha, the Dharma, and the Sangha.  I am also thankful for the fresh greens, the whole grains, the ripe fruits, and the variety of dairy-free milks.  The practice of gratitude and good eating is one that I truly make my own.

It is now as an unconventional nutritionist, that I understand why food holds such great power for transformation and liberation.  Like anything we consume, food can deliver detoxification and purification, or it can maintain and increase the level of toxins in our internal environment.  Depending on what foods we eat, we can feel stress, anger, and physical illness.  Or we can feel light, energetic, and well rested because our bodies are being supported in their natural inclination toward moving us through the process of healing.  For this reason, food can become a tool for anyone at any stage of living and healing.  My work focuses specifically on how food and nutrition support the release of trauma on a cellular level.

As many of us know from our work in food and environmental justice, there are a number of folks who are not being exposed to high-quality affordable nutrient-rich foods.  The reason behind this stems from profit-driven corrupt food and agriculture policies, and our own internalized beliefs about food and our environment.  This is a piece of a pattern of marginalization and colonization that has been historically implemented and in some ways and places continues today.  The quality of our food (and everything else we consume) directly effects our capacity to perform as activists, healers, workers, artists, friends, parents, partners, and otherwise.  Our self-sufficiency and ability to determine our own lives is directly tied up with our food practice.

From my own early childhood experience I know one of the ways that nutrition looks in a low monetary resourced home.  Our cabinets were never empty because they were stocked with processed, nutrient-deficient filler foods.  Eating fast food felt like a triumph because the dollar menu encouraged us to think that we were getting an unbeatable deal.  Organic and health food markets were out of our reach because they were sadity (Black American cultural colloquialism meaning high class or putting on airs) and overpriced and most often not in the direct neighborhood.


These are the archetypes of poor eating that I address directly with my work around nutrition.  Might I point out that my exposure to great food didn’t happen as a result of becoming monetarily wealthy.  I was broke, sick, and victimized.  Yet during the most difficult time in my life, the veil around food privilege was slowly lifting itself from my eyes.

During the period of my trauma reaction, for what seemed like an insurmountable and unending period of time, my income resources did not improve.  They actually continued to wane as I lost my apartment, self-employment income, and the community I had once trusted.  Then, just to test my practice, my food stamp allotment came under attack, as it so often does for those of us who rely on government assistance.  All the while, it appeared as though the powers that be were systematically denying my application for victim/witness compensation, and my disability case was far from approved.

While moving through this period I was getting healthier, eating more, having better food sources, and learning to prepare foods that improved my mental health and allowed me to have my process without having to choose pharmaceutical intervention, which is sometimes a necessary option.  With this experience I have come to know that it is possible for us to plant the seeds of liberation through individual and widespread shifts in our approach to eating.  Our suffering is imprinted in our cells.  Food and diet change mindbodyheart on a cellular level.  Food is liberation.

We aren’t necessarily always healing an acute trauma.  However, in our liberation trajectory, we must address myriad historical traumas of injustice.  I am not the first to theorize that our cells are capable of retaining trauma from previous generations.  When we think we can’t afford good food, could that be just an old thought that our colonized ancestors experienced during the trauma of chattel slavery or perpetual exile?

Through those countless days I cried on retreat and at home about what I didn’t have, I wasn’t yet able to see everything that was there to support me.  As I mentioned above, the actual amount of money in my bank accounts did not increase as my health and wellbeing did.  What increased was my skill in identifying helpful foods, and my new thoughts around the sufficiency of $200 in food stamps.  I also knew that I could take refuge at the feet of the Buddha when it was all too overwhelming, and that I would begin again each day with a fresh plate of incredible food.   With the experience of the anxiety of running out of food, being on retreat was especially helpful toward the end of the month when the EBT was all gone.   Since the typical food stamp benefit amount is modest, there is usually a period of time before the beginning of the new month when the old benefits have been used but the new benefits have not yet arrived.


Photo by Jidan Koon

In retrospect, I recognize how the Dharma initiated my food justice work.  The philosophy of offering the teachings (and food) freely made healing accessible for me.  I’m excited when I think of how offerings like food stamps and other government assistance have the potential to play this role in the lives of millions.  While the Buddha began his journey as a prince before he could renounce his wealth and find true freedom in the wisdom of suffering, my story is different.  Having experienced the world from scarcity, it took the violent loss of everything I had before I became truly rich in health, spirit, Sangha, and the prosperity flowing through my life.  The awakening I experienced during years of retreating lead me to fully embody the truth of the cessation of suffering.  This insight, gained through deep pain, brought me to the understanding that our experiences need not be defined by external circumstances.  I believe this is also possible for anyone who has ever doubted themselves or their abilities when facing life-altering challenges.  The Buddha taught us that liberation is our birthright.  May our food practice be a tool to guide us to freedom, for our ancestors, descendants, our universe, and ourselves.



“My Food Stamps Prayer,” from My Food Stamps Cookbook by rachel bolden-Kramer


Bless all the hands that touched this food, those who grew it, those who transported it, and those who prepared it.  May this food be cleansed of negativity and anger, and may we eat to sustain ourselves so that we may be forces for the transformation of suffering.  May we eat to heal, taking only that which is necessary to support our energetic needs.  May we give thanks for the strength we exuded to bring this food resource to our table.  We give thanks to the ancestors who made it possible for us to be here today, and to our descendants, the generations that follow, who will reap the benefits of our healing.




Rachel Bolden-Kramer is the creator of, which is the home of her unique yoga and nutrition work.  Teachings from her forthcoming book, My Food Stamps Cookbook, can be found on her blog, and she also offers individual coaching in moving from scarcity to sufficiency for people at all levels of income and resources.  Rachel lives in BedStuy were she creates innovative yoga/mindfulness/movement arts programs for the kids, and family-friendly nutrition education for the folks.  Follow @HipDhamma.



HipDhamma Is Hiring! Seeking Yoga Teachers for Academic Year

HipDhamma Is Hiring! Seeking Yoga Teachers for Academic Year

Jun 29, 2012 | One Comment

HipDhamma is hiring yoga and movement arts teachers for various youth programs in Brooklyn.

To apply, email about your interests, availability, and compensation expectations.  Follow @hipdhamma for updates ( ) and “like” us ( )

We are piloting a yoga arts curriculum, which has been in effect since 2011, and will continue to grow this year and in years to come. We are seeking diverse teachers, multilingual / Spanish speakers, and folks with experience working with youth ages 8-18 years.  Please forward appropriately.


Peace & Blessings!  Rachel


How to Win the Food Stamp Challenge
In Blog

How to Win the Food Stamp Challenge

May 11, 2012 | 5 Comments

On May 11, 2012 the Food Bank of NYC and chef Mario Batali begin their weeklong Food Stamp Challenge.  By inviting New Yorkers to eat meals valued at $1.48 throughout their day, the Food Bank hopes to raise awareness about the reality of food stamps, whose funding is currently at risk under the Farm Bill indecision of 2012.  The Farm Bill currently makes provisions for funding SNAP, the Supplemental Nutrition Assistance Program, still widely referred to as food stamps, of which nearly 50 million Americans are recipients.

Even though today is the first day of the Challenge, I have already declared myself a winner.  In fact, I am a veteran to this challenge, and can count as many championship wins as I have fingers.    Not that it’s competitive or anything like that, and since I think everyone should get a chance to win, I’ve outlined my strategy below.  I should note that I am an unconventional nutritionist.  Having completed my training and education while receiving the $200 food stamp maximum for several years, I have written My Food Stamps Cookbook, a collection of recipes and guides to using the SNAP resource for healing.  Follow these 10 steps, inspired by My Food Stamps Cookbook, to frugal fulfillment:

  1. Do not think of the price of meals.  Rather, think of the most food you can get for the least amount of money.   And rather than thinking of bulky filler foods like breads, begin understanding that bulk caused by a food’s ability to retain water will fill you up and digest more efficiently.  That said:
  2. Plants take the cake.  Lettuces, cabbage, root veggies, tomatoes, bell peppers, celery, etc., when eaten without being cooked, are primarily water, starch, some protein, sugars, and nutrients.  Not only will they fill a tummy, they are powerful foods, and significantly more nutritious than processed grains and packaged foods.  Follow with cooked veggies (especially starches like sweet potato, plantain, cooked cauliflower and broccoli), nuts, seeds, and whole grains, and I guarantee you will be quite full.
  3. Minimize foods that are considered commodities by the USDA and are generally subsidized by the Farm Bill.  Historically, Farm Bill legislation has made way for factory farms and big corporations to exploit the food system and create detrimental conditions such as over-production of dairy, wheat, soy, and corn.  The massive production of corn is linked to the need for these companies to feed their corrupt factory meat production demons, which are now understood to be more harmful to the environment than automobiles.  Not only are these food sources less beneficial to the body, they are usually more expensive than live plant sources.  In the Food Stamp Challenge toolkit we are told to consider that the price of a gallon of milk is more than an entire day’s food budget.  My Food Stamps Cookbook, however, asks you to consider why you would consume cow’s milk anyway, since most humans are lactose intolerant after their nursing years, and milk is not a more efficient source of calcium than green leafy vegetables.  In order to win this you have to flip the conventional wisdom of our food culture on its head.
  4. Have food sources beyond grocery stores.  While the toolkit prohibits receiving food from outside sources (“DON’T accept free food from friends, family or colleagues – this includes food served at work, parties or events you are attending”), I fully embrace it.   I will further address the flaw in this prohibition below, especially as it pertains to receiving food from community.  I first want to highlight the strategy of finding non-monetarily linked edible resources.  You are allowed and encouraged to get food from nearby trees, your own garden, herbs that you see growing, and community gardens (with permission).  You are also welcome to explore the plethora of good ripe produce that is placed in boxes on the curbs in front of grocery stores. Wholefoods and Perelandra are my faves in Manhattan and Brooklyn.
  5. Keep your friends close; keep your friends with benefits closer.  When people with limited budgets and SNAP benefits share our resources, we find creative strategies for sustainable nutrition in addition to building trust and community over delicious meals.  Take this timeless SNAP parable, for example: There once were two college students with food stamps.  They put their benefits together and cooked a dinner party for their friends.  Their guests left donations, and at the end of the night, they had earned back their food expenses and made some money toward the rent. 
  6. Eat clean, eat swell.  Know the clean fifteen, the produce that is least contaminated by pesticides.  Most of these will be available for less money at local produce and grocery stores.  Buy a lot, and eat often.
  7. You have to shop around.  Local bodegas can be good for certain things like onions, herbs/spices, nuts/seeds, but so-called “ethnic” markets will carry a wider and cheaper selection of non-organic fruits and veggies from the clean list.  Some higher-priced health food stores and chains may have the best prices on good oils.  Essentially, you will have to spend more time than you may be accustomed to in the pursuit of affordable wholesome foods.
  8. Double or nothing!  Look for incentive programs that give you bonus benefits for shopping at farmers market, and CSAs that are subsidized for people paying with SNAP.  Last summer Central Brooklyn CSA’s full fruit and veggie share was under $9 per week for food stamp recipients.
  9. Drink more water.  Sometimes when we feel “hungry,” we are actually thirsty, and all of us could benefit from increased hydration.  Your organs will thank you.
  10. Change your body’s energy levels.  This is a more complex action step, and something that I work toward with my clients over the course of a number of healing sessions.  In summary, it means to understand our different energetic needs at different times of the day, and how the foods we eat influence our mood and physical wellbeing.  You just might need less food than you think if your body can utilize it more efficiently.

When you follow these steps and win the Food Stamp Challenge, you will get the bonus prize of increased energy, better mood, nicer skin and hair, and decreased water weight.  See you at the finish line!



Bolden-Kramer, Rachel, “My Food Stamps Cookbook.”

Imhoff, Daniel, “ Food Fight: The Citizen’s Guide to the Next Food and Farm Bill.”

McQuirter, Tracy Lynn,  “By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat.”

Environmental Working Group, “Shoppers Guide to Pesticides in Produce: The Dirty Dozen and the Clean Fifteen,”

Being Broke Never Tasted So Good!

Being Broke Never Tasted So Good!

Nov 20, 2011 | No Comments

My Food Stamps Cookbook

is an unconventional approach to food and truths of human nutrition.

We believe that widespread eating habits and food practices have been marketed to us by a culture that prioritizes profits over the fundamental wellness of people, communities, and the planet.

Learn More

Brooklyn Farm Share Recipes 2 – Oil Freedom

Brooklyn Farm Share Recipes 2 – Oil Freedom

Nov 3, 2011 | No Comments

Oil Freedom
(How to kick the fried habit and get the benefits from plant -based oils)
by rachel bolden-kramer

I am a Micky D’s French fry fiend in recovery.  This addiction dates back to the 80s when my family found it oh so cheap and convenient to feed us on fast food.  The feeling of comfort and satiation from cooked oils has stayed with me into adulthood.  I even own a deep fryer, especially purchased for my tostones (fried green plantain) obsecion.  But since embarking on a culinary healing journey and starting a business in universal wellness (nutrition, yoga, trauma awareness), I’ve had to face my fry demons.

It’s only natural for us to enjoy fried foods.  Our human tongue is predisposed to seek and enjoy fats, sugars, and salts, the primary ingredients of a fried potato!  However, there are a number of good reasons to remove cooked oils from the diet.  First, reducing the amount of animal fats (butter, cheese) is a sure way to decrease bad cholesterol.  And second, consuming plant-based oils that have not been heated and otherwise chemically changed, introduces myriad essential fatty acids (EFAs) that protect our cardiovascular health, not to mention boost brain function.  Additionally, including good plant-based oils in the diet is one strategy for targeting chronic illnesses, since EFAs reduce inflammation, the primary cause of cancer, heart disease, diabetes, arthritis, menstrual pain, and obesity.  Just remember that even good oils can become bad when heated and reheated, and when rancid.

Here are my oil-free recipes from the past two weeks shares:

Chili Garlic Collards (oil-free)
1 bunch organic collards
2 cloves garlic, minced
½ onion chopped
2+ tablespoons low sodium vegetable broth
½ teaspoon chili garlic sauc or ½ teaspoon chili flakes or 1 dried red chili
pinch sea salt
Braggs liquid aminos, soy/tamari sauce to taste

De-stem collards, stack leaves in same direction, roll up, cut ½ inch pieces off the roll so that you end up with long strips.  Chiffonade, tada!

Toss strips into rapidly boiling water and blanche for a couple minutes until bright green.  You can optionally refresh the chiffonade by straining the greens from the boiling water and bathing them in ice water, but sometimes time and space in the kitchen is limited….

Heat skillet, add chopped onions, veg broth, and cook until soft or translucent.

Add garlic and cook briefly.

Add blanched collards, additional veg broth, and chili garlic sauce.  Sautee briefly, until desired consistency is reached.

Note:  Blanching should soften the leaves and maintain most vital nutrients.  The shorter the leaves are cooked in the sauté, the more nutritious they are.  The end product should be juicy and slightly crisp, yet easy to chew.

Turn off heat, finish with Braggs/soy sauce/tamari.


Salad of the Season – Ensalada Califas

From “Evolution of Salad as a Meal” in My Food Stamps Cookbook by rachel bolden-kramer

2 hearts of romaine or 1 romaine head, chopped
½ – 1 red pepper
handful of cilantro leaves
1 medium onion chopped
2 celery stalks, finely sliced
2 tomatillos, chopped
sprinkle of sea salt
fresh juice of ½ lemon
1 large ripe avocado, chopped
bed of arugula and radish slices for garnish (inspired by CBCSA)

Toss all ingredients and mix until avocado becomes creamy and less chunky (alternately, mash avocado with lemon juice and add to salad after tossed). Serve with arugula and radish garnish.  You can optionally add a tablespoon of cold-pressed grapeseed oil for more EFAs if desired.

4 regular servings, or two Salad Meals

Oil-free Root Hash

Like home fries without the fry, this recipe works for any root veggie.

Preheat oven to 425.  Thinly chop turnips, carrots, parsnips, and potatoes.  Toss in favorite seasoning (I’ve tried Spike, Adobo, curry, Italian herbs, Herbs de Provence, salt and pepper, etc).  Line a baking sheet with parchment paper.  Distribute veggies evenly across sheet  Bake for around 20-40 minutes, taking a peek every 10-15 min.  Remove from oven and flip veggies with spatula half-way through for even cooking.   Note:  Thinner slices make crispier hash.  Experiment!

How to Avoid Cooked Oils

  • Water, or any liquid, will keep your food from sticking to the pan when “frying.”  Try veggie broth.
  • Applesauce can be substituted for butter and oil in baked goods.

How to Get Good Oils

  • Avocado chopped or blended in a dressing will give your salad a decadent buttery richness.
  • Olives in salads and other recipes donate fabulous richness and can reduce the need to add salt.
  • Raw nuts (not roasted in oil, check the labels!) are packed with EFAs.  I have a number of sauces and dressing recipes that use raw nut butters of almond, cashew, and sesame.
  • Coconut is creamy and delicious, and no longer considered a dangerous oil.
  • Try Earth Balance soy-free spread for a familiar buttery taste when the craving arises.