Archive for the ‘Recipes’ Category

Powerfully Potent Roasted Pumpkin Seeds

Letters from the Heretic, Recipes, Spirituality, The Kitchen Witch | Posted by Kim
Nov 01 2012

Roasted Pumpkin Seeds

Pumpkin seeds are rich in fiber, vitamins A and C, manganese, potassium and zinc, protein and Omega-3 essential fatty acids.

Rinse seeds well in a colander to remove strings and pulp and soak them in salt water overnight for better taste.

Pat dry.

Season with a light coating of grapeseed, olive or coconut oil and toss to coat evenly.

Sprinkle with your choice of turmeric, ginger, cinnamon, clove or herbs such as nettle, thyme or tarragon.

Add sea salt.

Place seeds on a baking sheet, giving them space for thorough baking.

Bake at 300 degrees  45 minutes to an hour, or until crispy or golden.

Great for snacks, trail mix or sprinkled on salads or omelettes.

Naturally Nutritious Nettle Lasagne

Herbal Remedies, Recipes, The Kitchen Witch | Posted by Kim
Apr 01 2012

A great source of protein, nettles also have a supernatural healing quality to them.
Urtica means stinging and its personality signature is that of ‘whipping things into shape.’

Nettles’ uses date back at least 2,000 years. Its sting comes from the underleaf hairs that contain histamine and formic acid. Centuries ago people would whip themselves with fresh nettle to cure their arthritis.

Some of the health benefits of eating nettle include: Stabilizing blood sugar; enhancing the circulatory, immune, endocrine, nervous, and urinary systems; reducing fatigue and exhaustion; reducing allergic and menopausal problems; eliminating chronic headaches, and is also good for treating gout and impotence.

Nettle Lasagne

12 brown rice or quinoa lasagne sheets [low glycemic + rich in the amino acid lysine + folate, manganese]

1 jar of pasta sauce [lycopene + Vitamin C]

8 cloves garlic diced [cardiovascular protective allacin + manganese + Vitamins B6, C]

2 tbs. cold pressed extra virgin olive oil [anti-inflammatory, digestive, cardiovascular protective polyphenols]

16 oz. whole milk mozzarella cheese grated [calcium, potassium, chloride, iron, sodium]

15 oz. ricotta cheese [calcium, selenium, zinc + Vitamins A, B12, riboflavin]

1 small onion [high flavanoid polyphenol + quercetin + Vitamin C]

2 small red or yellow bell peppers diced

2 cups eggplant diced [high in dietary fiber + good cholesterol buster + postassium]

2 cups zucchini diced [potassium + betacarotene + Vitamin C]

2 cups fresh basil leaves [polyphenol flavanoids + iron + Vitamins A, K]

12 cups fresh nettle leaves [calcium, magnesium, iron, potassium + B complex vitamins]


Saute the onion, eggplant, zucchini and peppers with olive oil and garlic until tender, approx. 5 minutes.

Combine the two cheeses in a bowl.

Place fresh nettles on a large cutting board, use the top 6 to 8 leaves and stems (the most tender) and add them to your saute. Toss in basil leaves.

In an ungreased baking pan pour part of the pasta sauce and place 4 sheets on top of sauce.

Add half the veggie mix, half the cheese mixture, and half the nettles.

Repeat in layers until the top layer is complete.

Pre-heat oven to 375 degrees.
Cover with foil and bake for 45 minutes. 

Sinfully Sweet Almond Joy Muffins

Recipes, The Kitchen Witch | Posted by Kim
Feb 15 2012

Ancient Grain Almond & Pomegranate Seed Muffins


HH Recipes_Almond & Pomegranate Seed Muffin

Bite down. Chew. Taste its chalky blandness, with just a hint of smooth nuttiness. Wait. Wait. Ah! A sweet, aromatic spray of pure almond extract hits the back of your throat. This is the sweet, honest almond experience. Nirvana. You’ll never want to go back to ordinary processed almonds after eating from the fruit of the almond tree.

Fresh fruit from the almond tree resembles apricots but are paler. Remove the fleshy hull and break open the shell to reveal the seed. A member of the Prunus genus, almonds are not nuts, but  drupes and are most closely related to the peach.

Taste and you will be convinced it was not an apple but an almond with which Eve caused all the ruckus in the Garden of Eden. Try one, you’ll see.

The sweet almond (prunis dulcis) is a culinary contradiction. Its essence tastes like Amaretto, but Amaretto, in Italian, means “a little bitter.” The standard base for Amaretto liqueur is apricot pits. Many pits are poisonous, but the sweet almond’s harmless.

Sweet almonds can also be processed into essential oils or extracts. Almond extract is a safe substitute for vanilla extract for diabetic or other sugar-restricted recipes.

Sweet Almond Joy Muffins

1 egg
3/4 tsp. sea salt
1/3 c. raw honey [calcium + magnesium; also an natural antimicrobial and antibiotic]
1/4 c. grapeseed oil [a proanthocyanidin antioxidant derived from pinebark known to 
improve circulation and support female reproductive health] 
1 c. milk
2 c. brown rice or spelt flour
1 tbsp. baking powder
3/4 c. almonds, chopped [calcium, magnesium, protein, fiber]
1/3 c. pomegranate seeds [Vitamins A, C, E + folic acid]

Preheat oven to 400 degrees. Beat egg, salt and sugar until light and fluffy. Add oil in a stream to ensure more even distribution and continue beating. Beat in the milk.

Sift flour and baking powder together several times and add to batter, stirring until mixed.

Add in almonds and pomegranate seeds.

Bake in greased muffin tins for 20 to 25 minutes. Makes 12 muffins.

Decadently Delicious Hot Chocolate

Recipes, The Kitchen Witch | Posted by Kim
Dec 25 2011

This variation on traditional Mexican hot chocolate is loaded with antioxidants and, with hot and cool notes, is pure pleasure for the senses.

Mix it up and let it stir something within you!

4 cups whole milk (or dairy free alternative like almond, hemp or soy)
1 1/3 cups (8 oz.) dark chocolate (chips or bar broken into bits)
Pinch cayenne or chile powder
1 tsp. fresh ground cinnamon
Few drops of pure peppermint oil


In a sauce pan over low heat add milk and chocolate pieces. Stir slowly alternating clockwise, counter-clockwise for thorough

blending until all chocolate is melted. Stir in the cayenne, cinnamon and peppermint until hot but not boiling.

Hearty Root-of-the-Matter Vegetable Soup

Recipes, The Kitchen Witch | Posted by Kim
Nov 11 2011

An anti-oxidant and energy rich soup for the shorter days and deeper thoughts.

3 parsnips, peeled and cut into 1/2-inch pieces (Vitamin C, B vitamins)

1 small burdock root, peeled and cut into 1/2-inch pieces

1 celery root, peeled and cut into 1/2-inch pieces

1 sweet potato, peeled and cut into 1/2 -inch pieces (Vitamin C + carotenoids + potassium)

1 small butternut squash, peeled and cut into 1/2 -inch pieces (Vitamin C, B vitamins)

1 cup cannelinni beans (saponins)

1 cup finely chopped red, purple or green kale (Vitamins, A, C + calcium, iron + betacarotene)

Two bunches watercress, large stems discarded (isothiocyanates)

Half of one small sweet onion, diced (Vitamins C, B6 + potassium)

2 tsp. ground flaxseed (lignans + Omega 3)

1 tsp. cumin (anti-oxidants)

1 cup raw pumpkin seeds (zinc + EFAs)

1/4 cup olive oil

1/2 tbs. butter

1 quart vegetable broth

1/2 tsp. coarse ground black pepper

1 tsp. pink or grey mineral salt


Preheat oven to 425F (220C).

Combine parsnips, burdock root, sweet potato, and butternut squash in a large roasting pan. Drizzle with olive oil, and sprinkle with 1 tsp cumin and 1/2 tsp. pepper and toss.

Roast in preheated oven until the vegetables are easily pierced with a fork, 30 to 45 minutes, tossing every 15 minutes.

Meanwhile, melt the butter in a large pot or Dutch oven over medium heat. Stir in the celery root and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.

Pour in the vegetable broth and bring to a simmer, uncovered. Stir in the roasted vegetables, chopped kale and watercress,

Sprinkle in the flax and pumpkin seeds.

Simmer on low heat for 20 mins.

Serves 2-4

Purple Potato & Fig Fry

Recipes, The Kitchen Witch | Posted by Kim
Sep 06 2011

With a surprisingly similar taste to apple pie, this dish is a simply sweet and savory side dish that takes just minutes to make and is a nutrient-value loaded alternative to regular higher glycemic white potatoes. Perfect for breakfast or dinner.  Photo by Kim Steffgen 2011 All Rights Reserved

Potato & Fig Pan Fry


8- 10 small purple sweet potatoes (loaded with Vitamin C and Anthocyanins for vascular health)
4 – 6 small figs (calcium and potassium)
1 tbs. olive oil
1 tsp. cinnamon (helps regulate blood sugar; good source of manganese, iron and calciumPinch of pink mineral salt
Coarse ground black pepper to taste

Yields 2 – 4 servings


Par boil potatoes, let cool and dice. Add olive oil to pan over medium heat and add potatoes. Saute and cook until tender on inside and crisp outside. Add sliced figs and cinnamon. Heat on medium for 10-15 minutes, tossing gently to cook through. Add pepper to taste.



Spring Thyme Tonic Taters

Herbal Remedies, Recipes, The Kitchen Witch | Posted by Kim
May 30 2011

Parsley, Nettles, Rosemary and Thyme!

An allergy-relief twist to a home fries classic.

You don’t have to give up your traditional breakfast favorites to have a powerfully nutritious and healthful breakfast standard. Substitution is the key. Whether it’s home fries or hash browns, spring herbs, especially stinging nettles (Urtica dioica*) are a great way to integrate allergy alleviating ingredients into a comfort food classic.

Stinging Nettle leaf has a long history as an effective diuretic, tonic for an enlarged prostate and as a remedy for joint pain. The active compounds in nettle leaf contain TNF-α and other anti-inflammatory properties that act on the synovial membrane, making it excellent for alleviating joint pain.

Nettle leaf’s anti-inflammatory properties can also reduce prostaglandin production and block histamine receptors. Those are the  same benefits you seek in over-the-counter allergy medications for sneezing and runny nose.

Drinking stinging nettle with water is an excellent ‘flush’ for urinary tract infections and kidney stones. Nettle is also a common ingredient in shampoos because it controls dandruff and is also thought to ease eczema.

An important note: Fresh nettle does have a high Vitamin K content which is a blood coagulant.  But in dried nettles Vitamin K is practically non-existent and so is used as a blood thinner.

*Don’t confuse stinging nettle (Uritica dioica) with white dead nettle (Lamium album).

Spring Thyme Tonic Taters

6 Medium sized purple or blue potatoes (rich in the antioxidant anthocyanin)

1 tbs. organic grapeseed oil  (rich in linoleic acid)

1 tsp. turmeric (anti-inflammatory)

1/2 cup dried nettles (Vitamins A, B, D & K, Calcium, Iron, Magnesium & Zinc)


1 tsp. fresh or dried thyme  (Vitamin K, iron, manganese; antimicrobial)

1 tsp. fresh or dried parsley (Vitamins A & C)

1 tsp. dried rosemary (caffeic acid and rosemarinic acid, both potent antioxidant and anti-inflammatory agents)

1/4 c.  chopped scallions or chives (Vitamins A & C, calcium, folic acid, iron & potassium)

A pinch of salt  (earth salt or Himalayan pink salt)

Coarse ground pepper to taste

Makes 4 Servings

Par-boil potatoes (about five minutes). Let cool and dice, with skins, into cubes or small wedges. Coat a pan with grapeseed oil and put on medium heat. Add diced potatoes and salt. Sprinkle turmeric powder evenly. Toss potatoes to coat evenly, turn down heat to a simmer, toss in scallions or chives, and cover pan.  Cook for approximately 15 minutes then add rosemary, thyme and nettles. Enjoy with sour cream or fresh salsa.




The above-ground parts are also used for allergies, hayfever, and osteoarthritis.

Ravishing Radish & Purple Grape Snack

Recipes, The Kitchen Witch | Posted by Kim
Feb 18 2011

Pop a few of these energy enhancing red (or pink or white) and purple globes for a quick and easy pick-me up. A spicy and tartly sweet blend bursting with flavor, radish and grape is one dynamic duo.

Radish aids in digestion, especially of fatty foods, making them very good for the liver. They are a member of the cruciferous family. That’s the family that makes the sign of the cross against cancer.

Purple grape –the deeper the color the higher the concentration of flavonoids–is rich in resveratrol, a polyphenol antioxidant that’s great for your heart. Grapes are also rich in ellagic acid, a potent flavonoid that helps prevent or fight cancer.

Rad Radish & Grape Salad

Handful of black or purple grapes (Rich in Manganese, Vitamin C, Vitamin B1, B6 & Potassium)

5-6 medium sized radishes, quartered (Rich in Vitamin C, some calcium, and the trace mineral molybdenum*)

Pop ’em in your mouth!

Peppery. Sweet. Delightful.

*Moly Who?

A Must for Every Blind Date

Molybdenum is a mineral. It helps your body manufacture those enzymes needed to convert fats and carbohydrates into energy, balance blood sugar, put that iron you ingest to work, keep you mentally sharp as a tack, guard fertility and potency, and prevent tooth decay. Who knew the lone radish could help you be lean, witty, and have one sexy smile?!

Berry Sweet Pomegranate Parfait

Recipes, The Kitchen Witch | Posted by Kim
Jan 31 2011

With iridescent red seeds that look like jewels and taste like candy, pomegranate is one big beautiful berry.

Replace your sugary high calorie desserts with this super simple, surprisingly sweet winter treat.

Pomegranate & Yogurt Parfait

In season October — January, pomegranates are rich in Vitamin C and also contain B5, Beta Carotene and polyphenols.

1 cup plain, non-fat yogurt

1/2 cup pomegranate seeds

1 tsp fresh cinnamon

1/2 cup raw sunflower seeds (optional)

Mix together in your favorite dessert dish and spoon it up!

How to De-Seed a Pomegranate

  • Slice pomegranate in half
  • Score around the rind in equal segments
  • Soak both halves in a bowl of cool water approx. 10 minutes
  • The spongy and papery pith, once waterlogged, will separate easily and float to top of water
  • Scoop out pith and rind
  • Pour seeds and water into a fine mesh sieve
  • Rinse and pat dry