This is a delicious, creamy soup that benefits the whole body. Broccoli is a member of the cruciferous vegetable family, and has many benefits for all the body’s systems. In this cookbook I am focusing on anti-inflammatories, and other ingredients that have a direct benefit for cognitive support, but it is worth noting that broccoli also enhances detoxification and has antioxidant benefits. It also supports digestion, cancer prevention, and cardiovascular systems. Almonds reduce risk of heart disease, lower cholesterol, and protect against diabetes and cardiovascular disease.
Prep
Toast almonds in a dry skillet over medium heat, set aside. Chop onions, celery and parsley. Peel and press or finely chop garlic. Chop broccoli, peel and chop stems as well. Soup
In a Dutch oven or soup pot, sauté onion, garlic, tamari, thyme, marjoram, salt and pepper in olive oil over medium heat until onions are soft. Add broccoli and celery and continue to cook, stirring frequently, for 5 – 7 more minutes. Add stock and almond butter, increase heat and bring to a boil. Reduce heat to simmer, simmer until broccoli is nearly done, careful to not overcook. Remove from heat, allow to cool slightly. Using an immersion or countertop blender, puree soup, and stir in coconut milk. Serve Serve soup garnished with parsley. Preparation: 1 hour Serves: 4
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“Zesty chicken patties are a delightful retreat from the bland chicken patties of yesterday.” Replete with antioxidants and anti-inflammatories, zesty chicken patties are filled with healing properties that will satisfy even the most discerning of palates. They are bright, colorful and pack a tasty punch. Make a big batch on the weekend for a week’s worth of easy lunches. Rolling the patties in hemp seeds provides a visual and textural surprise, as well as an added dose of Omega 3.
Prep
Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger. Patties
Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds. Grill Sauté or grill about 8 minutes on each side, or until done. Serve Mixed salad greens for serving Serve over a bed of your favorite greens. Preparation: 15 minutes Serves: 4 My poached egg bowl makes a warm and gently nutritious meal. Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
Prep
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger. Stovetop
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque. Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve. Serve Divide quinoa and spinach mixture into bowls, serve with an egg. Preparation: 20 minutes Serves: 4 These energy bars are a perfect take-along treat for those busy days! They have a lovely amount of sweetness without being sticky or messy. Chia seeds are high in Omega-3 fatty acids. Dates have a lot of fiber and vitamins A and K as well as minerals, such as calcium, iron, and phosphorus. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects.
Prep
Chop dates. Bars
Line a 9” x 9” baking pan with wax paper. In a blender or food processor, combine 2 cups raw almonds, maple syrup, coconut oil, vanilla and salt. In a separate bowl, combine remaining ingredients. Stir in almond mixture. Spread into pan and press evenly. Let sit at room temperature, 8–12 hours or overnight. Cut into bars. Preparation: 20 minutes, plus 12 hours inactive. Serves: 8 Molasses adds a note of complexity to this bright, beautiful salad.Always a hit with the family, feel free to adjust the amount of chile peppers accordingly. Chile peppers owe their heat to capsaicin. Capsaicin is being studied as a treatment for sensory nerve fiber disorders. While I don’t often recommend nightshades such as chile peppers and tomatoes, in moderation, they do offer plenty of health benefits. If your body does not react well to them, by all means, leave them out. This tasty salad will still be delicious!
Prep
Seed and chop chile peppers. Peel and roughly chop garlic and ginger. Chop cilantro. Cut basil into ribbons. Thinly slice onion crosswise. Slice cucumber and tomatoes. Cut steak slices across the grain. Juice limes. Tear romaine leaves into bite-sized pieces. Sauce
In a blender or a food processor, pulse peppers, garlic and ginger until finely chopped. Add tamari, fish sauce, molasses, cilantro and lime juice; process until well combined. Separate ⅓ cup of mixture for salad dressing, set aside. Dressing
Whisk reserved sauce with sesame oil to make salad dressing. Salad In a large bowl, toss romaine, basil, onion, cucumber and tomatoes with salad dressing. Steak
Heat oil in a large skillet over medium heat. Sauté steak over medium-high heat for 1 minute per side and toss with remaining sauce. Serve Divide salad among dishes, top with steak slices. Preparation: 20 minutes Serves: 4 Baked sweet potatoes plus healing herbs make a deeply satisfying dinner or lunch the next day. White beans, also known as white navy beans, offer numerous health benefits. They are filled with anti-oxidants and are a good source of fiber and protein, and they rank low on the glycemic index. White beans are one of the most concentrated food sources of molybdenum and other trace minerals and are extremely important for good health. Molybdenum is a relatively unknown trace mineral with detoxifying properties. It also aids in the metabolism of fats and carbohydrates. White beans also provide magnesium. One of my daughter Madeleine’s least favorite foods are sweet potatoes. When she was asked to take a taste in the spirit of supporting my cookbook—she loved this dish and she keeps asking for it!
Prep 4 sweet potatoes 4 tablespoons coconut oil 1 cup walnuts 2 shallot, diced 2 garlic cloves 1 can or 2 cups cooked white beans 2 bags raw baby spinach ½ lemon 1 teaspoon cinnamon ½ teaspoon nutmeg Preheat oven to 400°F. Coat sweet potatoes with 1 tablespoons coconut oil. Prick with a fork, and bake, uncovered, 45 minutes to 1 hour. Finely chop walnuts and toast them in a dry skillet over medium heat, stirring frequently, set aside. Peel and dice shallot. Peel and mince garlic. Rinse and drain beans. Chop spinach. Juice lemon. In a small dish, combine 3 tablespoons coconut oil, cinnamon and nutmeg, set aside. Cook 2 tablespoons coconut oil 2 sprigs fresh rosemary ¼ cup chicken stock Himalayan salt freshly ground black pepper 3 tablespoon coconut oil Start the beans about 15 to 20 minutes before the sweet potatoes are done. In a large pot or skillet, heat 2 tablespoons coconut oil over medium heat. Add the shallots and cook until translucent, about 5 minutes. Add the garlic and rosemary and cook, stirring, for about a minute. Add the beans and stock, cook for 5 minutes, stirring occasionally. Add the spinach, cover the pan, and cook, stirring occasionally, for about 2 minutes or until the spinach is soft. Remove the rosemary sprigs, stir in the lemon juice, and season to taste with salt and pepper. Serve 1 cup shredded coconut 1 cup parmesan or goat cheese (optional) To serve, slice each sweet potato lengthwise and open. Spoon cinnamon mixture on each potato, and then spoon on the beans. Sprinkle shredded coconut, toasted walnuts and cheese, if desired, on top. Preparation: 20 minutes prep; plus 1 hour baking Serves: 4 This dish is visually appealing and very nourishing. In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
Prep
Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool. Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes. Dressing
In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk. Salad
In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently. Serve Dish onto plates, enjoy! Preparation: 30 minutes Serves: 4 This is a pretty, warm dish, perfect for entertaining or enjoying at home on a cold dayThe sweet potatoes pair beautifully with the mushrooms and the rich coconut milk sauce. This dish is comprised of healing ingredients that will delight your entire family and impress your guests. You will get plenty of essential amino acids from the quinoa. Chicken and cremini mushrooms provide B-vitamins, particularly B3 (Niacin), which is a powerful antioxidant. Spinach provides vitamins K and A, in addition to calcium, magnesium and zinc. This combination promotes tissue repair and helps to alleviate the damage associated with the aging process.
Prep
Preheat oven to 350°. Cook quinoa according to package directions, enough to make 6 servings. Slice chicken into strips. Slice mushrooms. Peel and slice shallot. Dice sweet potato. Stovetop
In a frying pan, brown chicken in coconut oil on both sides. Add broth, mushroom and shallot, and continue to cook a few minutes longer, stirring frequently. Bake
In a small bowl, whisk coconut milk and another cup of broth. Place sweet potato in baking dish, add chicken mixture, and sprinkle with salt and pepper. Pour coconut milk and broth over. Cover and bake 20 minutes, or until sweet potatoes are soft. Serve 1 tablespoon capers 2 cups baby spinach Just before serving, stir baby spinach into warm chicken and sweet potato mixture. Spoon over quinoa and sprinkle with capers. Preparation: 45 minutes Serves: 6 With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner!Cremini mushrooms are high in phytonutrients – be sure to choose mushrooms free of discoloration, as this is an indication of a reduction in phytonutrient content. Surprisingly, cremini mushrooms benefit the immune system to a greater extent, even, than shiitake mushrooms. Cremini mushrooms are high in minerals such as copper and selenium, and B-vitamins such as B2 and pantothenic acid (B5).
Prep
Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella. Preheat oven to 350°. Sauté
Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish. Bake
Whisk eggs, salt, pepper and turmeric, pour over zucchini mixture. Bake until eggs are nearly set, about 3 minutes. Sprinkle mozzarella and basil on top, return to oven. When eggs are done, remove from oven. Serve Slice and enjoy! Preparation: 30 minutes Serves: 4 Have you ever eaten a cooked radish? They are a surprising addition to this stir-fry, which also uses the often-overlooked radish greens. As members of the cruciferous vegetable family, radishes protect against cancer by providing phytonutrients, fiber, vitamins and minerals. The sweetness of the onion is a nice balance to the peppery radishes. Stir-frys are great, because they are unendingly versatile and cook up rather quickly. Chopping the veggies can take some time, but if you plan ahead you can chop extra veggies for another meal and keep them in the fridge ready for stir-fry any time!
Prep
Cook rice or quinoa according to package directions. Cut radishes into quarters or eights if they are large. Save greens, rinse well and set aside. Peel and thinly slice ginger and garlic. Finely chop onion. Thinly slice sirloin. In a medium bowl, mix curry powder, salt, pepper and turmeric. Toss with sirloin, mix well to coat evenly. Stir-fry
Heat 1 tablespoon butter in a large skillet over medium-high heat. Add sirloin in an even layer and cook, undisturbed, until browned on bottom, about 1 minute. Flip and cook for an additional 30 seconds. Remove from skillet and set aside. Add another tablespoon butter to skillet, reduce heat to low and cook ginger, garlic, onion and radishes, stirring frequently, until onion is soft, about 6 minutes. Add 1 tablespoon honey and increase heat to medium; cook until radishes are glazed, about 2 minutes. Add tamari and balsamic vinegar and simmer until thickened, about two minutes. Add radish greens, snow peas and ¼ teaspoon salt. Continue to cook, stirring frequently, until greens are wilted. Toss in beef to rewarm. Serve Serve over a bed of sprouted rice or quinoa. Preparation: 30 minutes Serves: 4 |
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