With Saint Patrick’s Day around the corner, you may be wishing for a little “luck of the Irish”. Unfortunately, when it comes to good health, luck has very little to do with it! That why at The Wildflower Chef, we believe in making healthful choices into daily habits, and that includes holidays.

While corned beef and Irish soda bread may take center stage at this time of year, these foods aren’t exactly known for their health benefits. This week, I’ve decided to focus on some healthy Irish-inspired dishes that you can feel good about preparing for your family, any time of the year.

Those who know me, know that I frequent my local Kimberton Whole Foods in Downingtown for all of my organic produce and natural-product needs. I'm pleased to share that the great folks at Kimberton will be sharing some of my recipes with their customers over the coming months. Check out the notes in the recipes below to see how I like to use my favorite Kimberton products - plus, they've given me the inside scoop on some sales they're running starting Tuesday the 14th, and allowed me to share them with you. (Scroll down to see!)

Please enjoy!

Vegetarian Shepherd’s Pie
Serves 4-6
We leave out the beef in this updated version of a classic. Fiber and protein-rich lentils give this dish a huge nutritional boost, with plenty of stick-to-your-ribs staying power.

• 2 pounds potatoes, such as russet or red, peeled and cubed (about 4 medium)*
• 2 tbsp vegan butter (I like Soy-Free Earth Balance)**
• 2 ½ cups vegetable stock, divided
• Salt and pepper, to taste
• 2 tbsp coconut oil (always organic and unrefined!)**
• 1 carrot, peeled and chopped
• 2 stalks celery, chopped
• 1 onion, chopped
• 6 oz white or cremini mushrooms, diced
• 3 cloves garlic, minced
• 1 heaping tsp fresh thyme
• 2 tablespoons all-purpose flour (or gluten-free flour blend)
• ½ to 1 cup frozen peas
• 1 can (cooked) lentils (about 2 cups)
• Seasonings: 2 teaspoons Worcestershire sauce, tomato paste, dijon mustard, or red wine vinegar (adjust to taste)
• 1 teaspoon sweet paprika
• ¼ cup chopped parsley

Boil potatoes in salted water until tender, about 12-15 minutes. Drain potatoes, mash with butter, ¼ to ½ cup stock, salt, and pepper, until smooth. Adjust consistency by adding more or less stock. Keep warm.

While potatoes boil, preheat a large skillet over medium high heat. Add oil, then add carrot, celery, and onion. Cook for 10-15 minutes, or until onions are tender, adjusting the heat to medium-low as needed to prevent burning. Add mushrooms, garlic, and thyme, and heat for another 5-10 minutes, or until mushrooms are tender and have released their liquid. Sprinkle the flour over the vegetables and stir to incorporate. Finally, stir in 1 to 2 cups stock and bring to a gentle simmer. You’re looking for a thickened-gravy consistency.

Stir in peas and lentils, then adjust seasonings as desired: note options in the ingredient list.

Preheat broiler to high. Fill a casserole dish with the vegetable mixture. Spoon potatoes over top and spread gently to cover. Top potatoes with a sprinkling of paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top with chopped parsley and serve.

Tips: Try using mashed sweet potatoes in place of white potatoes for a variation on this meal. You can also add spinach, kale, or other greens to this dish - simply stir them in when you add the peas and lentils, and cook until wilted. This dish is flexible and versatile, so feel free to add whatever vegetables you have on hand.

Sauteed Cabbage
A mild and healthful cruciferous vegetable, cabbage contains plenty of antioxidants and vitamins, and is a great addition to a healthful diet.

• 1-2 tbsp coconut oil or olive oil
• 1 small cabbage, sliced in half, cored, and sliced thinly*
• Salt and pepper, to taste

Heat oil in a large nonstick saute pan or dutch oven over medium heat. Add cabbage, season with salt and pepper. Cook, stirring, until cabbage is tender, about 10-20 minutes.

Vegan Shamrock Shake
Serves 1-2
While McDonald’s Shamrock Shakes have a cult-following - who doesn’t love the sweet combination of mint and vanilla? - I obviously won’t be spending my money there. Here’s a version that I can make at home and feel good about. See notes below for a more decadent version that still uses organic, plant-based ingredients.

• 1 banana
• Large handful of fresh baby spinach
• About 1 cup unsweetened flax milk, cashew milk, or coconut milk (I love SO Brand unsweetened coconut milk in this application - mild yet slightly sweet.)**
• 1 scoop plant protein powder - optional (I like Garden of Life Raw Protein)**
• ½ teaspoon vanilla extract 
• ¼ to ½ teaspoon peppermint extract, to taste (Frontier Brand is the best!!)**
• Crushed ice, optional (½ cup)
• Sweetener, to taste: sugar, maple syrup, honey, agave - optional (depends on your protein powder)

Blend all ingredients in a high-speed blender until smooth. (We recommend adding your sweetener last, only if needed.) Enjoy!

Looking for something more confectionary, like the original? I love Luna and Larry’s brand vanilla ice cream. Blend with plant milk, mint extract, vanilla extract, and a handful of fresh spinach, for color. (Or, use fresh mint for color and omit the mint extract, if you can!)

*Organic Red Potatoes and Green Cabbage are on sale at Kimberton Whole Foods starting March 14th!
**My favorite brands are all available at Kimberton Whole Foods

Hearty and Healthy
By: Laura Muzzi Brennan
Originally published in County Lines Magazine, March 2017

You may be a hardcore vegan while I'm an unrepentant carnivore - the food version of you say potay-to and I’m low carbing it - but I bet we agree on one thing: we both want to push away from the table feeling satisfied and nourished. The challenge - especially in late winter when our bodies still crave rib-sticking food - is finding dishes that fill us up, don’t weigh us down and provide the nutrients our bodies need to bounce into spring.

Chef Emily Scott knows how to strike this balance. In 2014, Scott started The Wildflower Chef, a meal delivery service she now runs out of West Chester’s Artisan Exchange. Her business name reflects her commitment to providing “honest” food: simple, fresh and organic with no empty calories, no confusing labels, no hidden ingredients.

The majority of Scott’s clients are parents with young children. They’re short on time but want to provide their families with healthy food. She also cooks for many older couples who’ve decided to devote their energy to pursuits outside the kitchen. Many clients have allergy concerns and 90 percent follow a gluten-free diet.

The delivery service works like this: clients fill out a questionnaire about food preferences including how much time they’re willing to spend reheating. Most opt for 3 to 5 meals per week - 3 is the minimum. The service is not a subscription, so there’s no obligation to order every week.

Before each delivery, Scott sends a menu for review and approval. Although clients are free to make requests, most don’t: “They’re happy as long as we keep the healthy food coming,” says Scott.

Among her clients’ hearty favorites are vegetarian enchiladas and beef chili that gets an extra healthy boost from puréed pumpkin. Scott loves making soups and offering vegan meals. Her menus evolve constantly based on available ingredients and clients’ tastes.

Overall, Scott focuses on plant-based dishes and offers some great ways to make such meals filling and nutritious. For those looking to cut starch, she likes to replace potatoes with winter squash. For a fiber boost - and a toothsome alternative to meat - lentils and beans fit the bill. And if you’re trying to reduce dairy intake, Scott suggests exploring recipes that use cashews to make vegan “cheese” sauces or creamy salad dressings.

Over her years of feeding others - before enrolling in culinary school, she cooked for fellow dancers at the Orlando Ballet Company - Scott concluded that cooking per se is not the only obstacle to eating healthfully. So in early 2017, she debuted her seasonal meal planning program.

Clients pay a set fee, and every week for the first month of the season, she sends recipes that can be adapted for any diet along with nutritional tips and shopping lists. As part of the plan, clients enjoy a 30-minute phone consultation with Scott and can email her anytime with questions. During months two and three, she continues to send weekly emails full of bonus recipes, fitness tips and much-needed inspiration.

When food becomes less about calories and more about what you are getting (nutrients and antioxidants vs. fat grams and sugar), it’s easier to make the decision that you know will benefit you the most,” says Scott in her ebook, Plan Your Health Program.

​Now those are words to eat by. 

Get Chef Emily Scott's recipes, featured in the March 2017 issue of County Lines Magazine.

Some of the most common and seemingly-benign symptoms that we all complain about include headaches, heartburn, bloating, sinus pressure, and anxiety. We learn to live with many of these, and accept them as part of daily life - we even are quick and willing to medicate ourselves to treat these minor issues. Did you know that all of these symptoms can be caused or worsened by diet?
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Let's take heartburn for example: many of us will complain of heartburn, but never connect (or at least never admit) that it may be directly caused by something we're eating. The comfort of that morning cup of joe is so great, that we're unwilling to admit that it may be that our bodies do not digest cream well, or even the coffee itself. Achieving optimal health through diet means listening to the subtle cues your body sends you about the foods you are eating. (See also: Intuitive Eating.)

How many times have you heard someone say, "Oh, I could never give up <fill in the blank>". I am here to tell you that you CAN give up the foods that are not serving you well, period. (See some of my solutions, here.) I am so confident in this, because I have done so for myself. For instance, here’s the short list of foods that I avoid on a regular basis: coffee, dairy, wheat, soy, corn, tomatoes, and peanuts - it's doable, really!

How did I reach this point? It started with a visit to Chester County Nutrition, where Registered Dietitian and founder June Kuz opened my eyes to the world of food sensitivities. Because she has been so instrumental in helping me feel better, and educating me along the way, this week I have asked June to share some of her knowledge with you. Please enjoy!

Is your food making you sick?
By June Kuz, Registered Dietitian 

Are you suffering from a stubborn health problem that won’t go away no matter what you try?  Or perhaps the medications and treatments you’re taking aren’t actually getting at the root cause of your illness- but you want something that will?  Conditions such as irritable bowel syndrome, acid reflux, migraine and other headaches, skin eruptions, brain fog and other lingering health problems are often directly related to immune reactions to the foods we eat.  Even so called “healthy” foods such as salmon, chicken, apples or garlic can provoke symptoms in sensitive individuals.

LEAP (Lifestyle Eating And Performance) is the solution for food sensitivities. The first thing a food sensitivity sufferer needs to do is identify their trigger foods and food chemicals. In the past, this has been easier said than done for many reasons: Food sensitivity reactions may be delayed by hours or even days after ingestion.  Even if you suspect food sensitivities, would you consider that the headache you might have now was caused by something you ate yesterday? And often, food sensitivities are dose-related. This means a small or moderate amount of reactive food may not cause any noticeable symptoms, but a larger amount does. Or, perhaps when you eat 2-3 moderately reactive foods at the same time, you get symptoms. But, if you ate only one of those foods you wouldn’t. If that wasn’t enough of a challenge, reactive foods vary widely from person to person, even if they have the same symptoms, and there are usually many reactive foods and food-chemicals, not just one or two.

In addition, the most common blood test used to help identify sensitive foods (ELISA IgG) can only detect one lesser kind of sensitivity reaction (Type 3, which covers about 25% of food sensitivity reactions). Plus, IgG testing can’t identify reactions to food-chemicals. Fortunately, there’s a program, called LEAP that can help you quickly overcome even the most troublesome food sensitivity related problems. LEAP includes the patented blood test call MRT (Mediator Release Test) that accounts for both Type 3 and Type 4 pathways. MRT also identifies reactions to food chemicals. This translate into faster and more complete relief for those who test with MRT.  

A recent patient, Kathy, complained she was exhausted, couldn’t think, had muscle and joint pain, stomach gas, bloating, pains/cramps, to name a few.  Her initial symptom survey was a huge 160 points!  She felt like "crap"!  After just one month of following her LEAP eating plan, her symptoms reduced to 18 points on the symptom scale!  An added benefit was an 8 lb. weight loss. With deep felt gratitude she commented, “I have gotten my life back!”

Find out today if your health problems stem from food sensitivities. You’ll be glad you did.

For more information, contact June Kuz, RD at Chester County Nutrition (610) 518-5253
email: consult@chestercountynutrition.com

I love love love soups at any time of the year, but they are particularly satisfying during these winter months. In my home kitchen, making soup is an excellent way for me to use up bits and pieces of leftover vegetables, grains, or herbs that would otherwise go to waste. One of my favorite soups that I made recently involved a pureed base of butternut squash and eggplant, with whole corn kernels and brown rice stirred in at the end - sounds unusual, but it was so good!

My favorite tool for soup making is an immersion blender, as it allows me to puree vegetable-based soups with ease and without dirtying too many kitchen appliances. (Although a standard blender will work just fine, if that’s all you’ve got.)

The following two recipes are ones that our Organic Meal Delivery clients have raved about, and I’m pleased to share the recipes with you here.

If you’re a soup-fiend like me and are interested in receiving 3 more of our top soup recipes, simply email me directly and I’ll share them with you! 

Mushroom Barley Soup
Serves 6
This recipe can be partially blended using an immersion blender (follow directions below), or you can simply take the time to chop the mushrooms finely before sauteeing them - I’ve made this soup both ways with great success.

• 1 cup pearl barley
• 2 tbsp olive oil
• 1 large onion, chopped finely*
• 1 cup chopped celery, chopped finely*
• 2 cloves garlic, minced
• 2 lb mixed white mushrooms and cremini mushrooms, dirt brushed off, and finely chopped*
• Salt and pepper
• 2 quarts vegetable stock

*Note that if you plan to partially blend the soup with an immersion blender or prefer a chunkier texture, you do not need to chop your vegetables so finely to start.

Cook barley according to package directions. (Most types will take about 40-50 minutes to simmer.) Set aside once cooked.

Heat 2 tbsp olive oil in a large skillet over medium heat. Add the onion and celery to the skillet and sauté till softened, 8-10 minutes, reducing the heat as needed to allow them to sweat instead of brown. Add garlic and mushrooms, and season with salt. Add stock.

Reduce heat to a low simmer. Let the soup cook uncovered for about 20 minutes, or until the vegetables are tender and the soup is nicely thickened. At this point, you may blend half of the soup to achieve a creamier texture, or leave it chunky. (We generally don’t blend the entire batch because we prefer to leave some pieces of mushroom whole.)

Finally, add the barley to your soup. Season with salt and pepper to taste. Serve hot.

Vegan Tortilla Soup
Serves 6
This tangy soup is rich in protein and fiber from white beans. The fresh lime juice makes this dish pop - don't skip it!

• 2 tablespoons vegetable oil
• 1 small onion, diced
• 2 tablespoons minced garlic
• 6 cups low-sodium vegetable broth
• 1 (14.5-ounce) can fire roasted diced tomatoes
• 1 (14.5-ounce) can white beans, rinsed and drained
• 1 pack frozen corn
• 1-2 limes, juiced (depends on size and juiciness of your limes)
• 1 cup roughly chopped fresh cilantro leaves
• Salt and freshly ground black pepper
• Tortilla chips, to serve

In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and cook for another minute. Pour the vegetable broth, tomatoes and beans into the pot and allow to simmer.

Puree vegetable mixture using an immersion blender - only partially puree it and leave it a bit chunky if that's your preference. Add corn. Add lime juice and fresh cilantro, to taste. Season with salt and pepper, as needed. Serve soup with tortilla chips.
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