Featuring healing herbs, this lightly sweet stew will surely warm you on a crisp winter’s day.
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.
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.
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.
Remove herb bag and ladle stew into bowls. Enjoy!
Preparation: 10 minutes, plus 1 hour to bake
Coconut oil is a healthy fat, which has been shown to have numerous beneficial effects on the aging brain.
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.
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.
2 tablespoons cilantro, chopped
1 lime, cut into wedges
Serve piping hot, in bowls, garnished with cilantro and fresh lime wedges.
Preparation: 30 minutes
Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash.
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.
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.
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.
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.
Preparation: 1 hour
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
This dish is visually appealing and very nourishing.
In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool.
Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes.
In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.
In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently.
Dish onto plates, enjoy!
Preparation: 30 minutes