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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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Spaghetti squash and ruby red beet sauce

7/11/2018

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Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash.

Picture
Flickr user Rusty Clark ~ 100K Photos (CC BY 2.0)
Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid (vitamin B5) and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.

Prep
  • 1 spaghetti squash
  • 1 tablespoon coconut oil
  • 1 medium shallot
  • 4 cloves garlic
  • 2 medium beets
  • ½ cup cauliflower
  • 2 carrots
  • ½ cup fresh basil

Preheat oven to 350°.

Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.

Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce
  • 1 tablespoon coconut oil
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • 1½ cup vegetable broth
  • ½ cup coconut milk
  • 1 teaspoon Himalayan salt

Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.

Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.

Preparation: 1 hour
Serves: 4
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Thai beef salad

5/9/2018

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Molasses adds a note of complexity to this bright, beautiful salad.

Picture
Flickr user erik forsberg (CC BY 2.0)
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
  • 2 Thai chile peppers
  • 2 cloves garlic
  • 2 inches fresh ginger
  • ½ cup cilantro
  • ½ cup basil
  • ½ cup red onion
  • 1 cucumber
  • 2 tomatoes
  • 1 pound flank steak
  • 4 limes
  • 1 head romaine
 
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
  • ¼ cup tamari
  • ¼ cup fish sauce
  • 2 tablespoons blackstrap molasses
 
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
  • ½ teaspoon toasted sesame oil
 
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
  • 1 tablespoon sesame oil

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
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Mozzarella and zucchini frittata

4/11/2018

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With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner!

Picture
Flickr user Ting Chen (CC BY-SA 2.0)
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
  • ½ red onion
  • 1 zucchini
  • ¼ pound cremini mushrooms
  • 7 large eggs, beaten
  • ⅔ cup fresh mozzarella
  • ½ cup fresh basil

Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella.

Preheat oven to 350°.

Sauté
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt

Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish.

Bake
  • ¼ teaspoon pepper
  • 1 teaspoon turmeric

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


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