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Quinoa pilaf

8/29/2018

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Quinoa is a versatile grain and easy to prepare.

Picture
Photo by nerissa's ring (CC BY 2.0)
Recently rediscovered, this ancient cereal is thought to have been the “gold of the Incas”, and is one of the least allergenic of all grains. Quinoa is high in protein, includes all the essential amino acids, is an excellent source of fiber, and a very good source of iron and magnesium. Quinoa is excellent for cognitive support, as it is high in vitamin B-12, which supports brain cells, and manganese, which is an antioxidant. This quinoa pilaf can be a side or a main dish. You can add chicken to this recipe, and/or substitute for the zucchini a variety of different vegetables, such as spinach, chard, artichokes, or carrots.

Prep
  • ½ cup quinoa
  • ¼ cup pumpkin seeds
  • 1 large shallot
  • 1½ cups zucchini

Preheat oven to 350° F.In fine sieve, rinse quinoa under cold running water 1–2 minutes to remove this grain’s coating of saponin, a bitter, resin-like glucoside, set aside.

On ungreased baking sheet, arrange pumpkin seeds in single layer. Bake for 3–5 minutes, or until slightly darkened in color. Set aside.

Peel and chop shallot. Chop zucchini.

Pilaf
  • 3 cups vegetable or chicken broth or water
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon ground ginger
  • ½ cup crumbled goat cheese
  • salt to taste

Add quinoa and broth or water to saucepan, bring to boil, and then reduce heat to maintain a gentle simmer. Cover and cook until quinoa is tender and most of the liquid has been absorbed (20–25 minutes).

Meanwhile, in saucepan, heat oil over medium heat. Add shallot and ginger and sauté, stirring often, until softened (3–5 minutes). Add zucchini and stir until tender (5–7 minutes).

When quinoa is cooked, add shallot and zucchini mixture and mix in goat cheese. Stir to fluff, add salt to taste.

Serve
Serve hot, topped with toasted pumpkin seeds.

Preparation: 30 minutes
Serves: 4
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Egg cups

8/22/2018

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Is the morning egg routine a little boring?

Picture
Photo by Mike (CC BY 2.0)
Try the simple act of baking your eggs in muffin tins, not only is it a nice diversion, they are also portable for a nice picnic or snack on the go. These egg cups are packed with vitamins and minerals, featuring kale and shiitake mushrooms. Kale has been extensively studied for its role in cancer prevention, it also has antioxidant and anti-inflammatory nutrients, as well as vitamins such as K, A and C and minerals such as manganese and copper. Shiitake mushrooms have been used medicinally in Asia for 6000 years and are only recently becoming known in the west for their abundant benefits. They are a great non-animal source of iron, as well as pantothenic acid (vitamin B5) and selenium.
 
Prep
  • 1 yellow onion
  • 3 cups shiitake mushrooms
  • 2 leaves kale
  • 2 cloves garlic
 
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
 
Sauté
  • 1 teaspoon turmeric
  • ½ teaspoon thyme, dried
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • 1 tablespoon butter
 
In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.
 
Bake
  • 10 eggs
  • ½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
 
Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6
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Mediterranean turkey patties

8/15/2018

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The romance of northern Africa infuses these tasty patties.

Picture
Photo by stefuhnee_kayy (CC BY-ND 2.0)
The rich medley of textures and flavors blend beautifully, adding interest and delight to the ground turkey. Healing herbs and spices enhance turkey’s natural gifts. Turkey is rich in vitamins B3 and B6, as well as the protein, selenium and phosphorus. Turkey provides a fair amount of Omega-3 and works to lower the Omega-6: Omega-3 ratio. Turkey is associated with a decreased risk for pancreatic cancer, and aids in stabilizing insulin level.
 
Prep
  • ½ cup shallots
  • 3 cloves garlic
  • 2 teaspoons fresh thyme
  • 1 tablespoon fresh basil
  • 3 leaves chard
  • 1 lemon
  • 1 tablespoon mint leaves
  • 1 tablespoon chives
  • 1 bunch green onions
  • 1 cucumber
 
Blend in a food processor, or use a knife to finely chop shallots, garlic, thyme, basil and chard. Set aside.
 
Juice enough lemon for 1 teaspoon and zest enough lemon for ½ teaspoon. Chop mint leaves, chives and green onions. Seed and dice cucumber.
 
Sauce
  • 1 cup plain Greek yogurt
  • ½ teaspoon Himalayan salt
 
Toss yogurt and salt with cucumber, mint leaves, chives and green onions. Mix well and set aside.
 
Patties
  • ½ teaspoon turmeric
  • ½ teaspoon pepper
  • ½ teaspoon Himalayan salt
  • 1 pound ground turkey meat
  • 1 tablespoon hemp hearts
  • 2 tablespoons coconut oil
 
Mix lemon zest, turmeric, pepper and salt with chard mixture. Fold in turkey and mix well. Form patties and roll edges in hemp hearts. Refrigerate patties for one hour.
 
Fry patties in oil over medium heat, about 8 minutes per side.
 
Serve
2 cups mixed greens
 
Serve patties over a bed of greens, drizzled with sauce.
 
Preparation: 30 minutes active, plus 1 hour to set
Serves: 4
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Herbed farro medley

8/8/2018

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Picture
Photo by giffconstable (CC BY-ND 2.0)
Visually stunning, this recipe also provides a wealth of textures and health benefits. Farro is an ancient grain that has been used in Italy for centuries. Farro has twice the fiber and protein of modern wheat. While farro does contain gluten, the gluten molecules are reported to be weaker than modern wheat, so it is easier to digest. Farro has a nutty flavor similar to brown rice. Pumpkin seeds are a fantastic source of zinc, which supports immune function and skin health.
 
Prep
  • 1 cup farro
  • 2 cups chicken broth
  • ¼ cup pumpkin seeds
  • ⅓ cup cilantro
  • 1 cup spinach
  • 1 clove garlic
  • ½ cup celery
  • ½ lemon
 
Cook farro in a medium saucepan with broth. Bring to a boil, cover and reduce heat to simmer. Continue to cook until tender, about 30 minutes. Drain, allow to cool.
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
Finely chop cilantro, spinach and garlic. Slice celery and lemon.
 
Assemble
  • 3 tablespoon extra-virgin olive oil
  • 1 tablespoon walnut oil
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
 
In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in farro. Sprinkle with feta and cranberries. Toss again right before serving.
 
Serve
Serve with a squeeze of lemon.
 
Preparation: 45 minutes
Serves: 4
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Carrot and black-eyed pea salad

8/1/2018

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Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.

Picture
Photo by Noelle (CC BY 2.0)
This salad is sweet and tangy, providing a wealth of taste sensations as well as an abundance of vitamins, minerals, fiber and protein. You might be surprised to see maple syrup included here, but don’t be, this natural sweetener is a powerful antioxidant, providing B vitamins, and minerals such as zinc and potassium. Black-eyed peas are a good source of soluble fiber, potassium, folate, manganese and beta-carotene.
 
Prep
  • ½ cup cashews
  • 1 cup dried black-eyed peas
 
Chop cashews and toast in a dry skillet over medium-high heat, stirring frequently. Remove from heat and set aside.
 
If using dried black-eyed peas, cook according to package directions to make two cups cooked beans. Drain, rinse and set aside to cool. Substitute drained and rinsed canned beans, if you prefer.
 
Dressing
  • 1 large garlic clove
  • ½ inch ginger
  • ½ cup extra virgin olive oil
  • juice of 2 limes
  • 1 teaspoon turmeric
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cumin
  • ½ teaspoon Himalayan salt
  • ⅛ teaspoon cayenne pepper

Mince garlic and grate ginger. Whisk together, along with olive oil, lime juice, turmeric, maple syrup, cumin, salt, and cayenne pepper. Set aside.
 
Salad
  • ½ cup dried dates
  • 4-6 carrots
  • 1 bunch kale
  • ⅓ cup fresh cilantro
  • 1 avocado
  • ½ cup goat feta or parmesan cheese
 
Chop dates into small pieces, being mindful of the pits. Shred enough carrots to make 1½ cups. Chop kale, including stems. Chop cilantro. Peel and dice avocado.
 
In a medium bowl, combine the carrots, black-eyed peas, dried dates, cashews, kale and cilantro. Mix in dressing and gently toss until everything is evenly coated. Toss in avocado and cheese. Serve immediately or cover and refrigerate until ready to serve.
 
Preparation: 45 minutes
Serves: 4
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