Wellness Dentistry

San Diego
(858) 485-6199

Chula Vista
(619) 216-3333

Sam K. Parsi, DDS, AIAOMT

Wellness Dentistry

San Diego
(858) 485-6199

Chula Vista
(619) 216-3333

Recipes

Pecan Grain Free Cake
  • 4 Eggs, separated
  • 1/2 cup Honey
  • 1/2 cup Butter, melted
  • 2 cup Pecans, grounded
  • 1/2 cup Almonds or Coconut Flour
  • 1/2 cup Tapioca Powder
  • 1 cup Almond Milk
  • 2 tsp Baking Soda
  • 1 tsp Xantum Gum
  • 1 tsp Vanilla

 

Beat the egg whites until stiff, set aside. Beat the egg yolks with honey, vanilla, butter or oil. Beat in the Pecans, Almond and Tapioca, baking soda and Xantum gum. Finally, fold in the egg whites. Pour in an oiled 11″ by 9″ glass baking dish and bake at 350F for 30 minutes. You can decorate the cake with fruits and whipping cream.

Blueberry Hazelnut Grain Free Cake
  • 4 Eggs, separated
  • 1/2 cup Honey
  • 1/4 cup Butter, melted
  • 1/4 cup Grape Seed Oil
  • 1 cup Hazelnuts, grounded
  • 1 cup Almond Milk
  • 1/2 cup Tapioca Powder
  • 1 1/2 tsp Baking Soda
  • 1 tsp Xantum Gum
  • 1 tsp Vanilla
  • 1 cup Blueberries, frozen or fresh

Beat the egg whites until stiff, set aside. Beat the egg yolks with honey, butter and oil. Beat in the hazelnuts. Alternate between the remaining dry and wet ingredients. Finally, fold in the blueberries. Pour in an oiled 11" by 9" glass baking dish and bake at 350F for 30 minutes.

Kale Chips
  • 2 bunches of Tuscan kale
  • 1 red bell pepper
  • 2 hand full of cashews
  • 1/3 cup nutritional yeast
  • 1/2 cup sesame, sun flower and pumpkin seeds
  • 1-2 clove of garlic
  • 1/4 cup flax seeds, grounded
  • 4 limes, juiced
  • pinch of smoked salt
  • 1/3 Chipotle in adobo sauce
  • 1 tsp sugar
  • pinch of paprika
  • Pinch of regular salt
  • 1/4 tsp camu camu
  • Pinch of Red pepper flakes (optional)
  • Zest of a lime

Wash the kale thoroughly, and remove the hard veins. Tear into chip size pieces and set aside. Process all other ingredients in the food processor to create a thick paste. Rub the paste on kale pieces and lay, without overlapping, in the trays of a dehydrator. Dry for a few hours until dry and crispy. ENJOY....

Kale and Broccoli Salad
  • 1 bunch of kale
  • 2 bunches of broccoli, cut into large pieces
  • 1 medium-size yellow onion, peeled and sliced
  • 3 garlic cloves, chopped
  • 8-9 baby bella mushrooms, wiped and sliced
  • 7-8 small sweet peppers, cleaned and sliced
  • 1/2 cup olives, pitted
  • 1/2 cup walnuts
  • 1/2 bunch cilantro
  • 1 clove of garlic
  • 1/4 cup fresh lemon or lime juice
  • 1/4 cup olive oil
  • 2 tbsp butter or olive oil
  • salt & pepper, to taste

Bring water to boil in a pan. Blanch kale and broccoli in the hot water for 1-2 minutes. Drain, rinse with cold water, chop, and place in a serving bowl. In a skillet, saute sliced onion and then chopped garlic in butter. When the onions are golden, add the sliced mushrooms, sweet peppers, and olives. Saute for a few minutes over low-mid temperature. Once the mushrooms and the sweet peppers are cooked and soft, add the mixture to the serving bowl.

In a food processor, process well one clove of garlic, walnuts, and cilantro. Add to the serving bowl with lemon juice and olive oil, salt, and pepper. Toss the salad and enjoy.

Beet and Pomegranate Salad
  • 2 cups pomegranate seeds
  • 6 small beets
  • 1/2 cup walnuts
  • 1/4 cup feta cheese
  • 1 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • 1/2 tsp Dijon mustard
  • salt & pepper, to taste

Wrap beets in foil and bake at 400°F for 50 minutes. The peels slip off easily when baked. Slice the beets and place on a serving platter. Scatter pomegranate seeds, walnut pieces, and crumbled feta cheese over. Mix balsamic vinegar, olive oil, Dijon mustard, salt and pepper in a small bowl and drizzle over the salad.

Tuscon Kale Salad
  • 6 cups kale, loosely packed, midribs removed
  • 3 tablespoons extra-virgin olive oil
  • 1 lemon, juiced
  • 1 clove garlic, mashed
  • 1/2 cup freshly made bread crumbs from lightly toasted bread
  • 2/3 cup grated Pecorino or Parmesan cheese
  • hot red pepper flakes, to taste
  • salt & pepper, to taste

Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes. Pour over kale in serving bowl and toss well. Add 2/3 of the cheese and toss again. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

Almond Butter
  • 1 lb. Raw Almonds

Roast the almonds in a 300 F oven for 20 to 30 minutes. Place the warm almonds in the bowl of a food processor fitted with the metal blade.

Process the almonds for a minute while they turn into grounded almond flour.

Process the nuts a few more minutes and they start to clump up and you may need to scrape down the bowl a few times.

Process the nuts more and they will start to form a ball.

Continue processing until the almonds have the consistency of peanut butter and the natural oils are visible. Approximately 12 minutes in total time. Great on toast with apple butter.

Apple Butter
  • 2 lbs apples
  • 1 cup apple cider
  • 1 lemon, juiced
  • 1/8 cup honey
  • 1 tsp cinnamon
  • 1/2 tsp cloves
  • 1/8 tsp nutmeg

Wash, core and slice the apples and place in the bowl of a slow cooker. Add apple cider, lemon juice and start the slow cooker on low for about 8 hours. Need to stir the apples from time to time. When done they will have a dark brown color and when processed with an emersion blender for a couple of seconds will develop a yogurt-like consistency. Add the honey, spices and cook for another hour. Pour into glass jars and keep refrigerated. Great on toast with almond butter.

Curried Lentils with Quinoa Pilaf

Curried Lentil Stew

  • 1 pound dried red/brown/black lentils
  • Olive oil
  • ½ tsp whole cumin seeds
  • 4 carrots, peeled and finely chopped
  • 3 ribs celery, finely chopped
  • 1 medium onion, finely diced
  • 5 cloves garlic, minced
  • 2 tablespoons curry powder
  • 7 cups water
  • 3 teaspoons beef or vegetable bouillon
  • A pinch of chili powder
  • 1 cinnamon stick
  • 1 bay leaf
  • 2 slices fresh peeled ginger 1/8” thick
  • 1 tsp turmeric
  • ¼ tsp cayenne pepper (optional)
  • 8 oz frozen spinach or a bunch of fresh kale
  • 1 14 oz can chopped tomatoes
  • 1 lemon – sliced and seeds removed
  • 3 TBSP chopped cilantro
  • Kosher salt
  • Coarsely ground black pepper

Picked over lentils and rinse them well. Drizzle a few tablespoons of olive oil into a Dutch oven or stockpot and heat over medium-high heat. When the oil is hot, add cumin seeds and when they are darkened add chopped carrots, celery, and onion, saute until the vegetables are just beginning to get tender. Add garlic and sprinkle the curry powder. Continue to saute, stirring, for another 2 to 3 minutes. Add one cup of water to the pot to deglaze, scraping up the browned bit at the bottom. Then stir in the remaining water, the lentils, and the bouillon, cinnamon stick, bay leaf, chili powder, cayenne pepper, ginger, and turmeric. Place a cover on the pot at an angle so that steam can escape, and bring to a boil.

Once the stew boils, stir, reduce heat, and simmer for about thirty minutes, stirring occasionally. Check the lentils for tenderness at about 30 minutes. When lentils are fairly tender, stir in the tomatoes, the spinach or chopped kale and sliced lemon. Let simmer until the desired texture and consistency are reached.

Remove lemon slices, ginger, bay leaf and cinnamon stick, scatter the chopped cilantro on top, taste for seasoning and adjust salt and pepper as necessary. Serve with Quinoa Pilaf.

Quinoa Pilaf

  • 3 teaspoons olive oil – use divided
  • ½ cup finely minced white or yellow onion
  • 1 cup quinoa – washed thoroughly
  • 1 garlic clove, finely minced
  • 1½ cups water
  • 1 teaspoon kosher or sea salt
  • 1 green onion finely minced
  • ¼ cup Italian flat leaf parsley, finely minced

Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add the minced white or yellow onion and cook for about 2 minutes or until the onions are starting to get translucent. Add the quinoa and garlic and cook for about 3 minutes. You want the quinoa to lightly toast but you do not want the garlic to get browned. Add the water and salt. Raise heat, bring to a full boil, cover pan with a lid and turn heat down to medium-low. Let simmer for about 15 minutes or until all the liquid is absorbed and the quinoa is tender.

When the quinoa is done, remove from heat and let sit in pan covered for about 3 minutes. Put in serving bowl and fluff with a fork. Add the minced green onion and parsley. Drizzle with remaining 2 teaspoons of olive oil and toss. Taste and add salt and pepper if needed.

Cranberry-Pecan Oatmeal
  • 3/4 cup water
  • 3/4 cup apple cider
  • 1 cup organic rolled oats
  • 1/2 cup diced pear
  • 1/4 cup sweetened dried cranberries
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon vanilla extract
  • 1/4 cup chopped pecans, toasted
  • 1/4 cup soy milk
  • 1 teaspoon ground flax seeds

Bring water and apple cider to a boil in a large saucepan. Stir in oats; reduce heat to low, and cook 3 minutes, stirring occasionally.

Add pear, cranberries, cinnamon, and vanilla, stirring gently to combine; cook 3 minutes or until oats are tender. Stir in pecans, milk and flax seeds.

Vegetarian Chili

  • 1/4 cup dried black beans
  • 1/4 cup dried kidney beans
  • 1/4 cup dried red beans
  • 1/4 cup dried navy beans
  • 1/4 cup dried split peas
  • 3 tablespoons olive oil
  • 4 cloves of garlic, minced
  • 1 large onion, chopped coarsely
  • 2 celery stalks, chopped into small cubes
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander (optional)
  • 1 tablespoon dried basil
  • 1 tablespoon dried oregano
  • 1 teaspoon dried sage
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 28-ounce can of diced tomatoes
  • 1/2 lb. mushrooms, chopped coarsely
  • 1 cup butternut squash, peeled and cut into small cubes
  • 2 fresh medium-size tomatoes, chopped coarsely
  • 3/4 cup red wine
  • 4 sliced green onions (optional)
  • 1 cup plain yogurt (optional)
  • a few sprigs of fresh cilantro, sliced (optional)

Soak the beans and peas in water at room temperature overnight. Drain water from beans and peas, rinse them, and transfer to a medium saucepan. Add enough water to cover. Bring to a boil and then reduce the heat and simmer on low for 45 minutes, drain and set aside.

In a large saucepan, heat olive oil over medium heat, then add the garlic, onions, and celery. Stir-fry until the vegetables are softened. Add the chili powder, cumin, coriander, basil, oregano, sage, black pepper, and salt, and continue cooking, stirring occasionally, for another 5 minutes. Add the diced tomatoes and their juices, mushrooms, squash, fresh tomatoes, red wine, and bean and pea mixture to the pot and stir to blend. Bring the mixture to a boil, then reduce the heat to low and cook, uncovered and stirring occasionally, for an additional 45 minutes. Serve with green onions, cilantro and plain yogurt, if desired.

Wellness Dentistry - San Diego

11777 Bernardo Plaza Court
Suite 106
San Diego, CA 92128

(858) 485-6199

Wellness Dentistry - Chula Vista

2452 Fenton Street
Suite 103
Chula Vista, CA 91914

(619) 216-3333