Related to mint, rosemary is a small evergreen shrub prized for its aroma and flavor as well as its healing properties. Rosemary stimulates the immune system, improves digestion and increases circulation. Native to the Mediterranean, rosemary is now cultivated in temperate regions throughout the world.

Prep

• 1 medium winter squash
• 1 tablespoon extra virgin olive oil
• 1 sweet onion
• 6 cloves garlic
• 2 celery stalks
• 2 carrots
• 3 cups broccoli
• 2 sprigs fresh rosemary
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 can garbanzo beans

Preheat oven to 350°.

Cut squash in half, remove seeds. Spread oil on cut sides. Place cut side down in baking dish and bake 45 minutes to an hour, until squash is soft.

While squash is baking, prep remainder of ingredients.

Peel and chop onion. Finely chop garlic. Chop celery and carrots. Chop broccoli crowns, and peel and chop broccoli stems. Place rosemary, thyme and bay leaf in an herb bag. Rinse and drain beans.

When squash is finished, scoop out flesh and cut into bite-sized chunks.

Stovetop

• 2 tablespoons extra virgin olive oil
• 1 pound bison stew meat
• ½ teaspoon chile powder
• ½ teaspoon cumin
• 2 quarts beef broth
• 2 tablespoons apple cider vinegar

Sauté onions over medium heat, with extra virgin olive oil, in a large Dutch oven or soup pot, until soft.

Add bison and continue to cook, stirring frequently, until browned on all sides.

Add garlic, celery, carrots spices, broth, beans and apple cider vinegar. Bring to a boil, then reduce heat. Add herb bag and simmer for 10 minutes.

Add broccoli and squash and cook for a further 10 minutes.

Serve
Remove herb bag and ladle stew into bowls. Enjoy!

Preparation: 10 minutes, plus 1 hour to bake
Serves: 4

Try a mix of golden and red beets for even more vibrant color. Using both the roots and the greens, this salad makes full use of the many benefits of the mighty, yet humble, beet. In fact, the greens are the most nutrient-rich part of the beet. Beet greens are a member of the revered group known as dark green leafy vegetables; they provide even more magnesium, and a better calcium: magnesium ratio than other members of the group. Beet greens are also particularly high in vitamins K, A and C, as well as iron.

Prep

• 4 medium size beets
• Extra virgin olive oil
• ¼ cup shallots
• 4 garlic cloves
• 2 tablespoons mint
• 2 tablespoons cilantro

Remove greens from beets and set aside. Drizzle whole beets with extra virgin olive oil and roast in a foil packet at 350° until tender, 25 minutes to an hour, depending on the size of the beets. If there is any oil left over in the packet, save for the dressing. Let cool enough to handle, peel and chop into bite-sized pieces or slices.
While beets are baking, prepare the remainder of the ingredients. Peel and dice shallots. Peel and finely chop garlic. Chop mint, cilantro and beet greens.
 
Marinade

• 1½ tablespoons sherry vinegar
• 1 teaspoon Blackstrap molasses
• 2 tablespoons extra virgin olive oil

Stir together the vinegar, molasses, olive oil, and salt and pepper to taste. Toss with the warm beets and marinate for 2 to 3 hours at room temperature or in the refrigerator.
 
Salad

• ¼ teaspoon mustard seeds
• ¼ teaspoon cumin seeds

Heat 2 tablespoons extra virgin olive oil in a skillet over medium heat, add shallots and ½ the garlic. Sauté for a few minutes until onion is translucent. Add mustard seeds, stirring frequently. When the mustard seeds begin to pop, add the cumin seeds. Add in beet greens and sauté for a few more minutes, stirring frequently.
 
Dressing

• ½ cup plain goat yogurt
• ¼ teaspoon Himalayan Salt
• ¼ teaspoon freshly ground pepper

Mash the remainder of the garlic and salt. Stir into the yogurt. Add pepper. Drain the beets, saving some of the marinade to stir into the yogurt. Add beets to dressing and toss gently to coat.
 
Serve

• 2 tablespoons pine nuts

Make a bed of beet greens on the plates. Place the beets in the center of the greens and top with pine nuts, mint and cilantro.

Preparation: 20 minutes active, 3 – 4 hours for baking and marinating
Serves: 4

If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.

Prep

• ½ cup coconut, shredded
• 1 medium red kuri squash
• 1 tablespoon coconut oil
• 1 sweet onion
• 2 cloves garlic
• 2-inch piece fresh ginger
• 3 cups cauliflower
• 2 cups kale
• 1 lime
• quinoa

Preheat oven to 350°.

Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.

Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.

While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.

Following package instructions, make enough quinoa for 4 servings.

Curry

• 2 tablespoons coconut oil
• 2 teaspoon coriander, ground
• ½ teaspoon salt
• 1 teaspoon turmeric
• 1 teaspoon mustard, ground
• 1 teaspoon chile powder, ground
• ½ teaspoon cayenne, or to taste
• ½ teaspoon cumin
• ¼ teaspoon cardamon
• 2 cups chicken broth
• 1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.

When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

Your efforts will be well rewarded, though. Moist and flavorful, the turkey basks in a delicious and well-balanced sauce. Many healing ingredients comprise this meal. Fennel is closely related to parsley, carrots and dill. It has played an important role in the traditional food culture of France and Italy, dating back to ancient times. Supporting many of the body’s systems, fennel is particularly helpful for cardiovascular and colon health.
 
Prep

• 1 bunch green onions
• 2 bulbs fennel
• ¼ pound shiitake mushrooms
• 1 bunch chard
• 2 cloves garlic
• 2 inches fresh ginger

 
Roughly chop onions, fennel, mushrooms and chard. Peel and mince or press garlic. Grate ginger.
 
Marinade

• 2 inches fresh ginger
• 2 limes
• 2 teaspoons toasted sesame oil
• 2 tablespoons tamari
• 2 tablespoons freshly ground black pepper
• 2 pounds turkey cutlets

 
Grate ginger. Juice limes. In a small bowl, whisk together sesame oil, ginger, tamari, lime juice and pepper. Marinate turkey in this mixture for 1 hour.
 
Rice

• 2¼ cups chicken broth
• 1 can coconut milk
• 2 cups uncooked sprouted rice
• ½ teaspoon salt

 
Meanwhile, start rice; bring 2¼ cups chicken broth and 1 can coconut milk to a boil over medium-high heat. Stir in rice and ½ teaspoon salt; cover and reduce heat to low. Simmer 20 minutes or until rice is tender. Remove from heat, set aside.
 
Turkey

• 4 tablespoons coconut flour
• 2 tablespoon coconut oil

 
When the marinating hour is nearly up, preheat oven to 350°. Oil a large, ovenproof skillet and heat over medium-high heat.
 
Remove turkey from marinade, discard marinade. Dust with coconut flour and fry about 1 minute on each side.
 
Cover and bake until turkey reaches an internal temperature of 170°, or about 10 – 15 minutes. Remove from pan and set aside.
 
Sauce

• 3 tablespoons tamari
• 3 tablespoons rice vinegar
• 1½ tablespoons red wine vinegar
• 3 tablespoons maple syrup
• 3 tablespoons almond butter

 
For the sauce, whisk together fresh ginger, tamari, rice vinegar, red wine vinegar, maple syrup, almond butter and 2 tablespoons water. Set aside.
 
Vegetables

• 2 tablespoons coconut oil
• ¼ cup chicken broth

 
Sauté green onions and garlic in coconut oil over medium heat. Add fennel and mushrooms, continue to cook, stirring frequently until mushrooms soften. Add broth and chard and cook until bright green. Toss veggies with some of the sauce.
 
Serve
Serve veggies and turkey over rice, with a drizzle of sauce.
 
Preparation: 1 hour and 45 minutes
Serves: 4

Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.

• 2 ripe bananas
• ½ can (7 oz.) coconut milk or milk of choice
• 1 cup plain kefir (easily digestible) or plain yogurt
• 2 tablespoons almond butter
• 1 tablespoon ground flaxseed or chia seeds
  
• 1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
• 2 cups ice

Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.

Preparation: 10 minutes
Serves: 2

Letting the salad set up in the refrigerator for as long as 24 hours prior to serving allows the flavors to mingle perfectly. Cinnamon is one of humanity’s oldest known spices, dating back to at least 2,700 BC. Prized for its medicinal properties in ancient China, it is now used the world over. Cinnamon is an excellent source of manganese, which helps grow strong bones, maintains skin integrity, helps to control blood sugar and protects against free radical damage.
 
Prep

• ½ cup frozen edamame
• 3 pounds sweet potatoes
• ½ inch ginger
• ½ lime
• ½ small red onion
• 3 stalks celery
• ¼ cup fresh dill

 
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill.
 
Stovetop
In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool.
 
Dressing

• 2 tablespoons Dijon mustard
• ⅛ teaspoon cinnamon
• ¼ teaspoon Himalayan salt
• ¼ teaspoon black pepper

 
Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper.
 
Salad
Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing.
 
Cover and refrigerate at least two, and up to 24 hours.
 
Preparation: 20 minutes, plus 2 hours to set
Serves: 4

These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
 
Prep

• 1 cup spinach
• 2 cups shiitake mushrooms
• ⅓ cup green onions
• 1 large clove garlic

 
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic.
Preheat oven to 350˚. Oil muffin tin or use liners if you prefer.
 
Stovetop

• ½ cup uncooked millet
• 2 cups water
• ½ teaspoon salt

 
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed.
 
Bake

• 6 eggs
• 1 cup coconut milk
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 teaspoon turmeric

 
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch.
 
Serve

• ½ cup parmesan, shredded
  

 
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
 
Preparation: 45 minutes
Serves: 4

Coconut oil is made of medium chain fatty acids that have been shown to help improve cognitive functioning in older adults with memory disorders. Sweet potatoes are a good source of vitamins A and C and antioxidants. Ginger supports digestion and also has anti-inflammatory properties. This is a mild, lightly sweet soup that is popular with the whole family. I serve it over the holidays and it is always well received.
 
Soup

• 2 tablespoons coconut oil
• 1 large shallot, chopped
• 2 tablespoons fresh ginger, chopped
• 1½ teaspoons curry powder
• 4 cups chicken or vegetable broth
• 5 medium carrots, chopped
• 2 cups sweet potatoes, cubed
• 1 can (13.5 oz.) unsweetened coconut milk
• Himalayan salt to taste
• Black pepper to taste

 
In a soup pot, heat oil over medium heat. Add shallot and a splash of broth and sauté about 2 minutes. Add ginger, sauté another 2 minutes. Add curry powder and stir until fragrant.

Add remaining broth, carrots, and sweet potatoes, and simmer on medium-high heat until vegetables are tender (about 15 minutes). Add coconut milk, and salt and pepper to taste.

Use an immersion blender or blend in batches, making sure blender is not more than half full. Return to soup pot and reheat.
 
Serve
2 tablespoons cilantro, chopped
1 lime, cut into wedges
 
Serve piping hot, in bowls, garnished with cilantro and fresh lime wedges.

Preparation: 30 minutes
Serves: 4

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