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
Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.
This salad is sweet and tangy, providing a wealth of taste sensations as well as an abundance of vitamins, minerals, fiber and protein. You might be surprised to see maple syrup included here, but don’t be, this natural sweetener is a powerful antioxidant, providing B vitamins, and minerals such as zinc and potassium. Black-eyed peas are a good source of soluble fiber, potassium, folate, manganese and beta-carotene.
Chop cashews and toast in a dry skillet over medium-high heat, stirring frequently. Remove from heat and set aside.
If using dried black-eyed peas, cook according to package directions to make two cups cooked beans. Drain, rinse and set aside to cool. Substitute drained and rinsed canned beans, if you prefer.
Mince garlic and grate ginger. Whisk together, along with olive oil, lime juice, turmeric, maple syrup, cumin, salt, and cayenne pepper. Set aside.
Chop dates into small pieces, being mindful of the pits. Shred enough carrots to make 1½ cups. Chop kale, including stems. Chop cilantro. Peel and dice avocado.
In a medium bowl, combine the carrots, black-eyed peas, dried dates, cashews, kale and cilantro. Mix in dressing and gently toss until everything is evenly coated. Toss in avocado and cheese. Serve immediately or cover and refrigerate until ready to serve.
Preparation: 45 minutes
Amaranth pancakes are nutty and substantial.
Without gluten you won’t get light and fluffy diner-style pancakes. Nonetheless, they have a delicious, cake-like texture that will carry you until lunch. Maybe you’d like to consider making a double batch and carrying a few with you for hearty mid-afternoon snack? Cultivated by the Aztecs 8,000 years ago, amaranth was a major staple of ancient diets in Mexico and Central America. It is now used throughout the world and provides many health benefits. Recently, Amaranth is gaining more attention due to its remarkable nutrition. It is gluten-free and is the only grain with a documented Vitamin C content. It has high protein content, as well as antioxidant and anti-inflammatory properties; its high in calcium, iron, phosphorus, carotenoids and fiber. Enjoy this beneficial ancient grain along with the other vitamin- and mineral-rich ingredients in these hearty pancakes.
These muffins are delicious and nutritious.
They make a nourishing and energy-sustaining snack food. The soluble fiber of the dates helps regulate blood sugar levels while providing a rich source of B vitamins, potassium and magnesium. The walnuts are an excellent source of antioxidants and help reduce inflammation. Walnuts are one of the highest vegetarian food sources of Omega 3 fatty acids. Additionally, the cinnamon not only boosts the flavor of the muffins but also has been shown to have a blood sugar lowering effect. A half-teaspoon a day of this common spice has also been shown to lower LDL cholesterol. Due to the natural sweetness of the dates, the maple syrup is listed as an optional ingredient. For those who are gluten-free, try experimenting with gluten-free flours such as coconut flour. While I don’t often recommend spelt flour, once in awhile, you can incorporate a good quality spelt flour, particularly when paired with so many nutritional ingredients.