Whole Food Center
DR. COWAN'S GARDEN
versatile vegetable powders
Dr. Cowan’s Garden is a family-owned maker of true organic vegetable powders. The powders are great for food lovers looking for new ingredients, for parents trying to get kids to eat a wider variety of vegetables, and perfect for anyone needing to make quick and nutritious dinners on the fly.
KALE / CHARD / LOW OXALATE GREENS
1. Sprinkle over fried or poached eggs or fold into scrambled eggs.
2. Add 1 to 2 tablespoons to a cup of heated bone broth, along with a handful of chopped fresh greens and leftover cooked rice or pasta. Simmer, covered, till greens are tender. Top with a dollop of sauerkraut.
3. Add a teaspoon or so to a mustard-citrus vinaigrette.
4. Add 1 to 2 tablespoons to your favorite smoothie.
5. Add a tablespoon to guacamole.
6. Thinly slice a bulb of fennel and sauté in bacon fat and ghee. Blanch a small bunch of chopped Swiss chard. Add to each a tablespoon of Kale Powder and a tablespoon of Leek Salt. Mix the flavored fennel and chard together and serve right away.
Breads & Muffins
Soups & Stews
2 Tbsp coconut oil
½ onion, diced
2 garlic cloves, minced
4 oz cremini mushrooms, stems removed, roughly chopped
2 tsp Dr. Cowan’s Garden Burdock Root Powder
1 tsp dried thyme
1 tsp dried sage
2 tsp tamari
1/3-1/2 cup olive oil
2/3 cup sprouted walnuts
2 Tbsp lemon juice
Sea salt and pepper to taste
Heat a sauté pan on medium heat and add the coconut oil. Add onions and sauté for about one minute. Add garlic, mushrooms, Burdock Root Powder, thyme, sage and tamari.
Cook for about 6 to 7 minutes, stirring frequently, until mushrooms are tender. When cooled slightly, transfer mixture to a food processor. Add walnuts, 1/3 cup olive oil and lemon juice. Puree until smooth. (Add a bit more olive oil if mixture seems to dry). Add sea salt and pepper to taste.
Serve on toast points, with your favorite crackers, or try it as a sandwich spread!
ZUCCHINI HUMMUS WITH LEEK POWDER
2 medium zucchini, chopped
¾ cup tahini
1/4 cup plus 1 Tbsp olive oil, plus extra for garnish
juice of one lemon
2 Tbsp Dr. Cowan's Garden Leek Powder
2 medium/large cloves of garlic
1 tsp ground cumin
1 tsp sea salt
2 Tbsp minced fresh parsley leaves for garnish
optional: 1 tsp paprika to sprinkle on top (don’t use if avoiding nightshades)
Place all ingredients in a blender with the zucchini chunks on the bottom. Blend until very smooth.
Serve “hummus” in a bowl, top with parsley, drizzled olive oil and (optional) paprika. Serve with crackers or sliced vegetables or lettuce leaves.
DEVILED EGGS WITH KALE POWDER
6 hard-boiled eggs, halved and yolks scooped out
1/2 tsp Worcestershire sauce
2 tsp Thai Red Curry Paste
2 Tbsp mayonnaise
2 tsp mustard
1 Tbsp olive oil
1 shallot, minced
1 tsp ground turmeric
2 tsp Dr. Cowan’s Garden Kale Powder
Paprika to garnish
Sea salt and pepper to taste
In a bowl combine the eggs yolks, Worcestershire sauce, Thai Red Curry Paste, mayonnaise, mustard, olive oil, shallot, turmeric, Kale Powder, and salt and pepper to taste. Mash together with a fork until smooth and creamy.
Fill a pipe bag with the egg yolk mixture and pipe into the center of the hard-boiled egg whites. Garnish with vegetable sticks and serve cold. Serve with slices of prosciutto or cooked chicken, if desired.
GOLDEN MILK 'STARTER'
2 1/4 cups water
1/2 rounded cup of Dr. Cowan's Garden Turmeric Powder
1-inch knob of fresh ginger, rinsed and sliced thin
1/4 tsp ground cinnamon
1 tsp cardamom seeds
4 whole cloves
1/2 tsp freshly ground pepper
1/2 cup coconut oil
1/2 cup raw honey
Add the water to a stainless steel or glass saucepan and add all ingredients except the coconut oil and honey. Bring mixture to a boil, then reduce heat to very low, cover and simmer for 10 minutes. Strain the mixture though a fine-mesh sieve into a bowl.
Add coconut oil to another bowl and pour warm turmeric mixture over the oil. Whisk till coconut oil melts. Add honey and whisk to combine. Transfer the mixture to a jar with lid and refrigerate. Shake to combine ingredients before using.
Makes about 2 cups.
To make Golden Milk:
Warm 1 cup of milk of your choice in a saucepan over low heat till steaming. Add 4 Tbsp Golden Milk 'starter' and whisk to combine. Enjoy!
RAW CACAO SHAKE WITH THREE-BEET POWDER
1/4 cup soaked sunflower seeds (or hemp seeds or soaked almonds)
1 heaping Tbsp raw cacao powder
2 tsp Dr. Cowan's Garden Three-Beet Powder
1 large frozen banana, or two small
2 Tbsp raw honey or maple syrup
1 cup water
4 ice cubes
Add all ingredients to a blender and blend on high till smooth.
½ cup coconut flour
1/3 cup coconut oil, ghee or butter, melted
4 large eggs, room temperature
3 Tbsp unsweetened applesauce
1 Tbsp Dr. Cowan’s Garden Carrot Powder
3 Tbsp maple syrup
1/3 cup fresh-squeezed orange juice
2 tsp orange zest (might require more than 1 orange)
¼ tsp baking soda
1 tsp apple cider vinegar
½ cup raisins
Preheat the oven to 350 degrees. Line 8 to 9 large muffin cups with parchment liners. Combine all ingredients in a large bowl and whisk together to combine. Divide the batter between the muffin cups and bake about 20 minutes, until a toothpick comes out clean and the tops spring back when lightly pressed.
Serve with butter and honey or any other favorite spread. Makes eight large muffins.
PALEO CHOCOLATE KALE BREAD
1 1/4 cup almond flour
1/4 cup cacao powder
1/4 cup Dr. Cowan's Garden Kale Powder
1/2 teaspoon baking soda
2 large eggs
3 Tbsp coconut oil, melted
1/2 cup maple syrup
1/2 cup organic applesauce
1/2 tsp vanilla
Preheat oven to 350 degrees. Grease the inside of a loaf pan and dust with almond flour. In a food processor, combine almond flour, cacao powder and Kale Powder. Pulse in salt and baking soda. Pulse in eggs, coconut oil, maple syrup, applesauce and vanilla. Bake for about 35 minutes, till the center springs back when touched. Let cool before slicing.
The surprising addition of Kale Powder imparts a subtle roasted-coffee flavor to this barely sweet snack or breakfast food. It's perfect slathered with raw honey, which adds even more vitamins, minerals and enzymes to this already nutritious bread.
BANANA CHOCOLATE CHIP SQUASH MUFFINS
3 medium ripe bananas
3 eggs, room temperature
3 Tbsp coconut oil, melted
1 tsp vanilla extract
1/3 cup almond butter plus ¼ c. almond butter, divided
1/3 cup Dr. Cowan’s Garden Winter Squash Powder
¾ tsp baking soda
¾ tsp baking powder
¼ tsp salt
½ cup dark chocolate, chopped
Preheat oven to 350 degrees. Line a 12-pan muffin tin with paper liners. In a large bowl, combine the mashed bananas, eggs, coconut oil, vanilla extract and 1/3 cup almond butter until fully combined. Sift together the Squash Powder, baking soda, baking powder and salt and add to the wet ingredients. Mix well and fold in the chocolate chunks. Add a heaping tablespoon of batter to the bottom of each muffin cup. Add a teaspoon of almond butter to the center of each muffin. Divide the remaining batter evenly among the muffin cups. Bake for 20 to 25 minutes, till a toothpick inserted into the center comes out clean. Allow to cool for about a half hour before eating.
MINI CAULIFLOWER PIZZA CRUSTS
1 head cauliflower, cut up, stems removed so only florets remain
2 large eggs
½ tsp Dr. Cowan’s Garden Turmeric Powder
½ tsp Dr. Cowan’s Garden Kale Powder
½ tsp Dr. Cowan’s Garden Swiss Chard Powder
½ to 1 tsp Dr. Cowan’s Garden Leek Powder
½ to 1 tsp Sea Salt
Preheat oven to 375 degrees. In food processor, pulse cauliflower till finer than rice kernels. Steam the cauliflower in a steamer over boiling water for 5 minutes. Let cool. Place on a clean dish towel and wrap the cauliflower into a bundle. Squeeze out all the water you can. (Take time with this step. You’ll want to do 10 to 12 hard squeezes so most of the water is expelled). Empty cauliflower mixture into a large bowl and mix in the eggs and the first three powders. Separate the mixture into six balls in place them on a baking sheet lined with parchment paper. Flatten the balls into disks (you might want to roll them lightly with a rolling pin after flattening with your hands).
Bake 10 to 15 minutes. Flip each pizza and cook another 5 to 7 minutes till slightly golden.
Sprinkle with grated cheese or toppings of your choosing and place under the broiler for a few minutes until cheese is melted.
GARBANZO BEAN PANCAKES
1 cup garbanzo bean flour
1/2 cup warm water
1 Tbsp lemon juice
1/2 cup cold water
1/4 tsp salt
1/4 tsp baking soda
1 Tbsp Dr. Cowan's Garden Threefold Blend (Slightly Sweet) Powder
1 tsp Dr. Cowan's Garden Burdock Root Powder
Combine flour with warm water and lemon juice and mix. Cover with cotton cloth and let sit for 6 to 12 hours. I usually do this overnight. Soaking beans and grain helps digestibility.
When soaking is done add the rest of the ingredients and mix. It should reach the consistency of pancake batter.
Preheat skillet or griddle over medium heat and cook as you would pancakes, flipping when you see air bubbles.
Serve with maple syrup. Serves 2.
FRIED PLANTAIN HASH WITH SWISS CHARD AND PORK SAUSAGE