This is a beautiful, warm salad.
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.
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.
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.
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.
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.
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
My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.
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.
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill.
In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool.
Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper.
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
Muffin tins are not just for muffins and cupcakes!
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.
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.
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.
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.
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
Preparation: 45 minutes
Is the morning egg routine a little boring?
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.
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
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.
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
Allow to set for a few minutes before serving. Enjoy!
Preparation: 45 minutes
I like eggs and the protein they provide, but I’ve gotten a bit tired of them.
I find this dish more interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties.
Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice sweet potato.
Beat together eggs, cheese, turmeric, and salt. Set aside.
In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture.
In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread sweet potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm.
When done, run rubber spatula around edge of frittata, cut in wedges, and serve.
Preparation: 45 minutes
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.
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.
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.
Divide quinoa and spinach mixture into bowls, serve with an egg.
Preparation: 20 minutes
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).
Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella.
Preheat oven to 350°.
Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish.
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.
Slice and enjoy!
Preparation: 30 minutes