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RECIPES

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.

 

Suggested Uses

Greens Powders

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.

 

Appetizers

Breads & Muffins

Salads

Beverages

Breakfast

Mains

Soups & Stews

 

MUSHROOM-BURDOCK PÂTÉ

 

Ingredients:


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

Directions:

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

 

Ingredients:

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)

Directions:

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

 

Ingredients:

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

Directions:

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'

 

Ingredients:

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

Directions:

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

 

Ingredients:

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 avocado


1 large frozen banana, or two small


2 Tbsp raw honey or maple syrup


1 cup water


4 ice cubes

Directions:

Add all ingredients to a blender and blend on high till smooth. 

 

ORANGE-CARROT MUFFINS

 

Ingredients:

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

Directions:

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

 

Ingredients:

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

Directions:

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

 

Ingredients:

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

Directions:

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

 

Ingredients:

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

Directions:

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

 

Ingredients:

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

Directions:

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

 

Ingredients:

1 Tblsp of lard (butter, ghee, or coconut oil)


1 green plantain


2 cups of fresh Swiss chard, shredded


4 oz of pasture-raised ground pork


1/2 tsp of ground fennel seeds


1 tsp of Dr. Cowen’s Garden Threefold Blend Powder (or any other favorite DCG powders that you have on hand and wish to use)


1/4 tsp of Dr. Cowan’s Garden Leek Salt (and a bit more to sprinkle on plantains and Swiss Chard when ready to serve)

Directions:

Heat the fat in a cast-iron or stainless steel skillet over medium heat. Shred the plantain on a cheese grater and add to the heated fat. Allow one side to crisp before turning with a spatula.
While the plantains are cooking, mix the fennel and Threefold Blend (Savory) Powder and Leek Salt into the pork sausage; make two small patties about 1/4-inch thick. When both sides of the plantains are crispy brown, move them to the side of the pan and add the sausage patties; cook 3 to 5 minutes per side until meat is well done.  At the very end, add in the Swiss chard and stir well into the remaining fat and juices to wilt the chard. When done, remove all three and put on your plate, sprinkling the chard and plantain hash with Leek Salt. Serves 1 (Double, triple, etc., amounts for each additional person.)

 

GLAZED MEATLOAF

 

Ingredients:

1 lb ground beef or bison
1 carrot, chopped
1/2 green pepper, chopped
1/2 yellow onion, chopped
3 cloves garlic, chopped
2 eggs
1/2 cup whole oats
1 Tbsp miso 
1 Tbsp Dr. Cowan’s Garden Horseradish Powder
2 tsp Dr. Cowan’s Garden Kale Powder
1 Tbsp Dr. Cowan’s Garden Winter Squash Powder
1/2 tsp sea salt
2 Tbsp ketchup
2 Tbsp apple cider vinegar

Directions:

In a large bowl combine the ground beef, carrot, pepper, onion, garlic, eggs, oats, miso, Horseradish Powder, Winter Squash Powder and sea salt. Mix thoroughly. 
Shape into desired form and refrigerate for 30 minutes. Meanwhile, in a small bowl, stir the ketchup, apple cider vinegar and Kale Powder together. 
Brush over the top and place in a preheated oven at 375 degrees. Bake for 30 to 40 minutes. 

 

VEGGIE-LOADED SHEPHERD'S PIE

 

Ingredients:

1/2 lb pork
1/2 lb beef
1/2 cup peas
1/2 cup corn
2 large carrots, chopped
1 sprig rosemary 
6 baby bella mushrooms, chopped
1 onion
1 clove garlic
1 tsp Dr. Cowan's Garden Leek Salt
1 tsp Dr. Cowan's Garden Threefold Blend Powder
1 tsp Dr. Cowan's Garden Kale Powder
1 tsp Dr. Cowan's Garden Swiss Chard Powder
½ tsp cayenne pepper, with more to taste
1 cup ketchup
1 tsp Worcestershire sauce 

Mashed Potato Topping

Ingredients:

3 large potatoes 
1 Tbsp cream cheese (or any other cheese of your preference)
1/2 cup heavy cream
1 clove garlic
1 green onion
1 Tbsp butter
1 tsp Dr. Cowan's Garden Leek Salt

Directions:

Set oven at 375 degrees. In a large cast-iron skillet over medium heat, cook onions, carrots, mushrooms and garlic in olive oil until onions become translucent, then set aside in a bowl. In the same pan, cook the meat over medium heat in olive oil until cooked through. Add Dr. Cowan’s Garden powders, rosemary, peas, carrots, ketchup, Worcestershire sauce and vegetables that were set aside earlier and mix together for a few minutes.  Prepare Mashed Potato Topping according to directions below. Place meat into an oven-safe dish and cover with mashed potatoes. Cook for 20-30 minutes until bubbling at the sides. If you wish to brown the top further, place under the broiler on high for 5-10 minutes. 


For Mashed Potato Topping:

Place chopped potatoes into a pot of water and bring to a boil for roughly 20 minutes until the potatoes feel soft to the touch of a fork. Drain water. Add all ingredients and mash together until creamy. 

 

BLACK BEAN & LEEK TOSTADAS

 

Ingredients:

2-3 Tbsp butter, ghee, coconut oil or lard
4 tortillas of your choice
2 cups cooked black beans (if using canned, drain most of the liquid)
2 tsp Dr. Cowan's Garden Leek Powder (separated)
1 clove garlic
1/2 tsp sea salt
1/2 cup crème fraîche or sour cream
Grated cheese of your choice, chopped green onions, salsa (optional
)

Directions:

Melt 1 Tbsp butter or oil in a small saucepan. Add chopped garlic and sauté for about 30 seconds. Add cooked beans, sea salt and 1 tsp Leek Powder. Stir to combine and remove from heat when warmed through. Melt 1 to 2 Tbsp oil in cast-iron skillet. Heat till a drop of water sizzles. Add 1 tortilla and cook a few minutes on each side till slightly golden. Place on paper towels and proceed with the other tortillas. Add crème fraîche or sour cream to a small bowl and whisk in 1 tsp Leek Powder. (Add a tablespoon of lemon juice to thin, if needed.) Place tortillas on plates. Top with black beans, grated cheese, chopped green onions, a dollop of seasoned crème fraîche or sour cream and salsa (if using). Serve warm.
Makes 4 tostadas.

 

SPICED MEATBALLS WITH

CURRY PUMPKIN GRAVY

 

Spiced Meatball Ingredients:

1/3 cup Dr. Cowan’s Garden Pumpkin (or Winter Squash) Powder
2 lbs ground beef
2 large eggs (room temperature)
1 Tbsp Dr. Cowan’s Garden Threefold Blend Powder
1/2 onion, finely chopped
2 cloves garlic, minced
1/2 serrano or jalepeño pepper, finely chopped

Curry Pumpkin Gravy Ingredients:

3/4 cup milk of choice, divided
3/4 cup broth, divided
2 Tbsp. Dr. Cowan’s Garden Pumpkin (or Winter Squash) Powder
2 tsp Dr. Cowan’s Garden Turmeric Powder
1 tsp curry powder
1 tsp ground cumin
1 clove garlic
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp garam masala
Sprigs of fresh basil

Directions:

Preheat oven to 350 degrees while you mix all of the meatball ingredients together in a large mixing bowl. Slightly oil your hands and roll the mixture into 2-inch balls and set aside.
Heat a cast iron skillet or oven-safe pan on high. Add the curry ingredients to the warm pan using only half of the liquid at this time. Allow the spices and liquid to simmer for 5 minutes before adding meatballs to the pan. Braise the meatballs in the curry, turning occasionally, for 8 to12 minutes. Whisk together the remaining milk and broth, pour over the meatballs and place the pan directly into your preheated oven for 15 to 20 minutes or until cooked through. Add more liquid to the pan midway through cooking if necessary. Garnish with fresh basil and serve with cooked rice, if desired.

 

HARVEST CHICKPEA-CARROT SALAD

 

Ingredients:

1 1/2 cup cooked chickpeas
1 cup thinly sliced carrots
1 1/2 cup parsley, chopped
4 Tbsp extra-virgin olive oil
1 tsp freshly squeezed lemon juice
1 Tbsp tahini
1/4 tesp sea salt, or more, to taste
2 tsp Dr. Cowan’s Garden Threefold Blend Powder (Savory)

Directions:

Toss chickpeas and carrots together in a large bowl. Set aside. Into the bowl of a small food processor or blender, add 1 cup parsley, the olive oil, lemon juice, tahini, sea salt and Dr. Cowan’s Garden Threefold Blend Powder. Blend until smooth, stopping to scrape down the sides of the bowl as needed. Taste for seasoning, add more salt, if desired. Pour dressing over chickpea-carrot mixture and toss to coat. Cover and chill for an
hour, to allow the flavors to blend. To serve, arrange salad in a bowl or shallow platter and top with remaining 1/2 cup chopped parsley. This salad is delicious served over room-temp quinoa or your favorite grain. Makes 3 to 4 side-dish servings.

 

RED AND GOLD BEET SALAD

 

Ingredients:

2 large red beets
2 large gold beets
2 Tbsp goat cheese
1/2 cup walnuts, chopped
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp honey
1 sprig of rosemary
2 cloves of garlic
1 tsp Dr. Cowan’s Garden Leek Salt, plus extra for the top
1 tsp Dr. Cowan’s Garden Threefold Blend Powder

Directions:

Preheat oven to 400 degrees. Combine the walnuts, Threefold Blend Powder, Leek Salt, rosemary and garlic in a small pan and bake for 20 minutes, or until browned and aromatic. Wrap the beets first in baking parchment and then in aluminum foil and bake at 400 degrees for 30 minutes or until they are soft. Cool completely and peel off the skin. Cut into cubes. Toss the cubes with crumbled goat cheese, olive oil, vinegar, honey and walnuts. Sprinkle with additional Leek Salt.

 

LENTIL-TURMERIC DAL WITH CARAMELIZED LEEKS

 

Ingredients:

2 cups red lentils
4 Tbsp unsalted butter or ghee
2 Tbsp fresh ginger, minced
3 garlic cloves, minced
1 Tbsp cumin seeds
1 Tbsp brown mustard seeds
2 Tbsp Dr. Cowan's Garden Turmeric Powder
1 tsp sea salt
Black pepper to taste
1 28-ounce can fire-roasted diced tomatoes
2 quarts chicken or vegetable broth
Chopped fresh cilantro, for garnish
For the caramelized leeks:
3 large leeks, cut into small rings and rinsed in cold water till clean
4 Tbsp unsalted butter
1 Tbsp sugar
2 cups chicken or vegetable broth

Directions:

Put the lentils in a bowl and rinse three times with cold water. Fill the bowl again with cold water, and leave the lentils to soak for 2 hours. Drain off water. Meanwhile, make the caramelized leeks: In a skillet, sauté the chopped leeks in the butter till they start to brown, about 8 minutes. Stir in the sugar and cook for another minute, stirring constantly. Stir in the broth and bring to a simmer. Cook, stirring occasionally, until the liquid is cooked off, about 20 minutes. Remove skillet from the heat and set aside. To make the dal, place a medium saucepan over medium heat. Add the butter or ghee. As it melts, add the ginger and sauté for two minutes. Add the garlic and sauté for 1 minute. Add cumin seeds, brown mustard seeds and Turmeric Powder and cook for another 30 seconds. Add the drained lentils and cook, stirring, for 1 minute. Add the salt, pepper, tomatoes, caramelized leeks and broth. Bring the soup to a low boil, then turn it down to a simmer. Simmer for 1 1/2 hours, stirring occasionally. Test for salt and a bit more, if desired. Remove the pan from the heat. Transfer soup to bowls and garnish with cilantro.

 

PUMPKIN SOUP WITH TURMERIC AND CARDAMOM

 

Ingredients:

3/4 cup pumpkin purée made with Dr. Cowan's Garden Pumpkin Powder (Pour 2 cups boiling water over a heaping half cup of Pumpkin Powder in a bowl. Let sit for at least an hour to thicken, or, cover and refrigerate overnight.) 
2 cups chicken bone broth
1 Tbsp butter or ghee
1 onion, chopped
1 chili pepper, diced
½ pear, chopped
1 clove garlic, minced
1 Tbsp Dr. Cowan’s Garden Turmeric Powder
1 tsp ground cardamom
1 tsp sea salt
½ tsp black pepper

Directions:

In a large saucepan, melt the butter or ghee over medium-low heat and add onion, chili pepper, pear and salt and pepper. Sauté till onion is soft and fragrant. Add garlic and stir to blend.
Add the Turmeric Powder and cardamom and stir to combine.
Add the Pumpkin Powder purée and stir to blend. (Keep the remaining purée covered and refrigerated for other uses.)
Add chicken bone broth and simmer for a few minutes. Add mixture to blender and blend a half-minute or so till soup is puréed. You might need to do this in two batches. (You could also use an immersion blender.) Taste for seasoning and add more salt and pepper, if needed. Transfer to bowls and top with toasted pumpkin or sunflower seeds (or chopped walnuts or pomegranate seeds) and a drizzle of olive oil. Serves 3 to 4.

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