The romance of northern Africa infuses these tasty patties.  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
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
Toss yogurt and salt with cucumber, mint leaves, chives and green onions. Mix well and set aside. Patties
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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Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash. 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
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
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 Molasses adds a note of complexity to this bright, beautiful salad. 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
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 With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner! 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
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 |
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