Elevate Your Plant-Based Dishes with the Bright, Bold Flavor of Preserved Lemons
In the realm of plant-based culinary medicine, preserved lemons are a transformative ingredient that can elevate your meals from ordinary to extraordinary. As a physician shifting my focus to online education in plant-based eating and Ayurveda, I am passionate about helping you explore new flavors and break free from basic routines. Preserved lemons offer a unique and vibrant taste, rich in phytonutrients, that can enhance your plant-based dishes and support your journey towards self-healing and wellness.
✨ Loving These Recipes? ✨
Get the Plant-Based Holiday Planning Guide & Class and have all the holiday recipes in one place—complete with tips and planning tools for ease of use!
🌿 Here’s what’s inside:
100+ Pages of Recipes for a vibrant, nourishing holiday table
Instacart Shopping List for effortless grocery planning
Chat Support in a Private Facebook Group to answer your questions
Mindfulness Moments to help you reduce holiday stress
My Expertise in Culinary Medicine and Plant-Based Nutrition to guide you through a safe and delicious holiday elevation
🌟 Ready to simplify and elevate your holiday cooking? Join Now and Get the Guide!
Let’s make your holiday intentional, delicious, and stress-free! 🌟
When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
You can unsubscribe at any time. Review our privacy policy here.
The Power of Preserved Lemons in Culinary Medicine
Culinary medicine is the practice of using food to promote health and well-being. Preserved lemons, with their tangy, salty, and slightly sweet flavor, are an excellent example of an ingredient that offers both taste and health benefits. The process of preserving lemons involves fermenting them in a mixture of salt and lemon juice, which not only enhances their flavor but also boosts their nutritional profile. Fermented foods like preserved lemons are rich in probiotics, which support gut health and overall well-being.
Phytonutrients, such as flavonoids and limonoids found in lemons, have been shown to have anti-inflammatory and antioxidant properties. These compounds can help reduce the risk of chronic diseases and support the body’s natural healing processes .
Breaking Free from Basic Routines
Incorporating preserved lemons into your plant-based meals is a delightful way to break free from basic culinary routines. Their bold flavor can transform simple dishes into gourmet experiences, encouraging you to explore new textures and tastes. Here are a few ideas to get you started:
Salads: Add finely chopped preserved lemon to your favorite salads for a burst of citrusy brightness. Pair it with fresh herbs, mixed greens, and a light vinaigrette for a refreshing and nutritious meal.
Grain Bowls: Enhance your grain bowls by mixing preserved lemon into quinoa, brown rice, or couscous. The tangy flavor pairs beautifully with roasted vegetables, chickpeas, and tahini dressing.
Soups and Stews: Stir preserved lemon into soups and stews to add depth and complexity. It works particularly well in Moroccan-inspired dishes, complementing spices like cumin, coriander, and turmeric.
Dips and Spreads: Blend preserved lemon into hummus, baba ganoush, or other plant-based dips for a unique twist. The added acidity and saltiness elevate these classic recipes to new heights.
Enjoying New Flavors with Old Recipes
One of the joys of plant-based cooking is the ability to reinvent old recipes with new ingredients. Preserved lemons can breathe new life into your tried-and-true favorites, making them exciting and enjoyable once again. Here are a few tips for incorporating preserved lemons into your existing recipes:
Experiment with Pairings: Try combining preserved lemons with other bold flavors like garlic, olives, and capers. These combinations can add a Mediterranean flair to your dishes.
Adjust Seasoning: Remember that preserved lemons are salty, so adjust the seasoning in your recipes accordingly. Start with a small amount and add more to taste.
Balance Flavors: Use preserved lemons to balance rich or spicy dishes. Their acidity can cut through heaviness, making meals feel lighter and more vibrant.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Fresh lemon juice: enough to cover the lemons in the jar (approximately 150-200 ml)
Optional spices (e.g., bay leaves, cinnamon sticks, cloves): to taste
Instructions
Prepare the Lemons:
Thoroughly wash the lemons and dry them with a clean towel.
Cut each lemon into quarters, but leave them attached at one end so the quarters hold together.
Salt the Lemons:
Rub each lemon quarter generously with coarse sea salt.
Ensure to get salt into the cuts and all over the exterior.
Pack the Lemons:
Place a tablespoon of salt at the bottom of a sterilized glass jar.
Pack the salted lemons tightly into the jar, pressing down to release some of their juice.
Sprinkle additional salt between the layers of lemons.
Add Lemon Juice:
Once all lemons are packed, add enough fresh lemon juice to completely cover the lemons.
If desired, add optional spices like bay leaves, cinnamon sticks, or cloves for extra flavor.
Seal and Store:
Seal the jar tightly and leave it at room temperature for 2-3 days, shaking the jar gently each day to distribute the salt and juice.
After 2-3 days, move the jar to the refrigerator.
The lemons will be ready to use in about 3-4 weeks but can be preserved for up to 6 months.
Use and Enjoy:
Rinse preserved lemons before using to remove excess salt.
Use the preserved lemons in a variety of dishes, such as tagines, salads, dressings, and marinades.
Tips:
Sterilize the jar by boiling it in water for 10 minutes or washing it with hot, soapy water and drying it in the oven.
Shake the jar occasionally while preserving to ensure the lemons stay covered in juice and salt.
The longer the lemons sit, the more intense their flavor becomes.
Enjoy your homemade salted preserved lemons!
Click on the image to grab the ingredients from Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Conclusion
Preserved lemons are a versatile and flavorful addition to plant-based eating. By incorporating them into your meals, you can enjoy the benefits of culinary medicine, break free from basic routines, and discover new flavors in old recipes. Embrace the bright, bold taste of preserved lemons and elevate your plant-based dishes to new levels of deliciousness and health.
Kitchen Supplies
Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.
These are some of my favorite ways to store warm food in glass containers. The Weck and Ball Glass jars are absolute staples in my kitchen.
Let’s Explore Seasonal Eating: Summer
We love going to the farmer’s market. And while we can’t make it every week, there is so much to consider.
What is Seasonal Eating?
I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
Seasonal Recipe Book: My Summer Favorites!
I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Join me in community!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world for female physicians through intentional, mindful living.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
SHARE
May your life be nourished and vital!
*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
Be the first to comment