Flavor-Full
Delicious Commentary for Calm Digestion by M. Susan Hamilton
“For there is nothing either
good or bad, but thinking
makes it so.”
–Shakespeare, “Hamlet,” Act 2, Scene 2
Hello New & Devoted Readers,
Welcome to "CalmGut™!"
Delicious.
Nutritious.
Musings on Seasonal Food,
Unforgettable Recipes,
and Calm Digestion.
In 2000, I developed the Food Awareness
Program to counsel G.I. clients affected by
Reflux, GERD, Celiac, IBS, IBD, Gastritis,
Inflammation, Diarrhea, and Constipation.
Clients often say:
“All I want is a calm gut.”
“Why do some foods digest well
today, and cause chaos tomorrow?”“Why is my gut so sensitive?”
No one can tell you exactly what to eat.
You are a unique individual.
You alone know what is nutritious,
and divinely delicious, to you.
My nutritional POV is solely-food-based:
No drugs. No capsules. No pills. No powders.
Mother Nature Reigns & Rules, Ripe & Ready!
A Client’s Conversation
"I've never seen a hyena hanging on the
fridge door wondering what to eat…
But sometimes I feel like one."
We both laughed, but she was serious.
She continued:"I buy all these good
vegetables, lotsa greens, but I just can't
get inspired to cook them."
"I go to the Farmers Market and see people
buying baskets, bunches, and bundles of
greens and always wonder how they cook
them."
How to Cook Vegetables
Cooking ALL vegetables is a lifetime-
learning adventure! Greens offer
endless opportunities for deliciousness!
I've described varieties of greens for a
few Appetizers & Starters, Side & Main
Dishes, and Soups.
Most greens are universal, interchangeable,
providing flavor, texture, and high nutrient
value in every recipe.
Fresh Greens: Varieties, Seasons
Curly Kale, Red Russian Kale, Lacinato-
Black-Tuscan-Dinosaur Kale, Turnip Greens,
Escarole, Spinach, Swiss Chard, Beet
Greens, Arugula and Horta.
Glorious Greens for Your Table
Appetizers-Starters
Cocktail Meatballs
Finely chopped greens, scallions, garlic,
herbs, [oat flour], eggs, with choice of
[ground beef, bison, pork, bacon,
chicken, or vegetarian].
Bite-Size Asian Pancakes
"Mini-Green Pancakes" Finely chopped
Scallions with finely Chopped Greens.
Savory Petites French Crêpes.
Salmon Balls, Crab Cakes,
Portuguese Dried Cod Cakes
Finely chopped greens with Herbs,
Shallots, [oat flour,] eggs, bread crumbs.
Mini Stuffed Cabbage, Swiss Chard Rolls,
Stuffed Zucchini Blossoms, and Dolmata
with Herbed rice and finely chopped
veggie fillings.
International Greens & Fresh Herbs
Frittata, Quiche, Spanakopita, and Phyllo-
Wrapped Greek-Baked Feta with Honey.
Hot Vegetable Side-Dishes
Finely Chopped, Sautéed Greens with
Olive Oil, or Grapeseed Oil or Butter,
Herb-infused oils, Garlic Oil, Roasted
Sesame Oil, Walnut or Peanut Oil,
Safflower or Canola Oil.
Grains & Chopped Sautéed Greens stirred
into Basmati, long or short grain rice, sushi
or brown rice. Risotto. Pasta. Dried Beans.
Quinoa. Millet.
Fresh Vegetables Sautéed with Greens
Sweat onions, garlic in olive oil, sauté
chopped Summer Squash, Carrots, Zucchini,
Patty Pan Squash with finely chopped greens.
Main Dishes
Sautéed Greens served as a base for
Roasted Chicken, Salmon, Scallops,
or Shrimp. Layered greens with
Roasted Eggplant with Marinara Sauce.
Corn Pudding & Greens baked with lobster.
Roasted Halibut with Sautéed Greens.
En Pappiotte: Enclose in Parchment Paper:
Chopped Greens, Scallions, Chopped Garlic,
Tarragon, pats of Butter on Fish. Meatloaf
with finely chopped Greens & Shredded
Carrots. Champ or Colcannon with Chopped
Greens baked-topping on Shepherd's Pie.
Soups
Finely chopped greens added to: Chicken
Soup; Beans & Greens Soup; Spring,
Summer, Autumn, Winter, Seasonal
Vegetable Soups; Pea Soup; Lentil Soup;
Ham-Bean Soups.
Side Dishes with Greens
Warm Cannellini Beans, Black Beans, Chick
Peas, Gigantes, Berlotti, and Lentil Salads
with Vinaigrette over chopped Watercress,
or Parsley Salad.
Hot Bacon & Spinach Salad
Escarole or Frisée with Poached Egg, Bacon,
and Vinaigrette. Marinated Artichokes,
Moroccan Carrot Salad, Grated Beet &
Ginger Salad, Shrimp & Fennel Salad with
Lemon Vinaigrette.
Cook’s Guide
Eat the Nutrients, Eat the Stems!
Collard Greens, Kale, Spinach, Swiss Chard,
Parsley, and Cilantro stems are the conduit-
pathway from the soil to the leaf! The stems
carry Iron, Calcium, Potassium, Magnesium,
Zinc, Vitamins A & E, from the soil to
energize the leaf.
Seasonal Recipes
[see recipe PDF below]
"Colcannon: Irish Cottage Cookery"
Irish "Colcannon" is also called "Champ!"
Many families in Ireland cherish their
generational family recipes, with sautéed
finely chopped leeks, collards, kale, or
cabbage stirred into mashed potatoes.
Colcannon is traditionally served with a
generous lump of Irish butter pooling in
the center of the mounded serving. Next
day, leftovers are baked in a casserole
until the top is crispy and unforgettable!
[One client bakes her Colcannon in
individual muffin tins so everyone
gets the “crispy tops.”]
[Download PDF recipe below]
It's Your Time.
Savor the Moment.
Cherish Life.
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Be well.
Enjoy every bite,
Susan
Thank you, KerryAThompson.com, for your outstanding design skills developing CalmGut.com! Every month, your beautiful work makes every post possible! Thank you!
So enjoyed the many great ideas and uses for nutritious greens ! We forget there are so many from which to choose ! Best nutrition ever ! Thank you for more encouragement to great health in our daily meals ! Onward !
So much lovely inspiration here!