This tasty curry features red kuri, a beautiful winter squash.
If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.
Preheat oven to 350°.
Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.
Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.
While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.
Following package instructions, make enough quinoa for 4 servings.
Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.
When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.
Ladle over quinoa and sprinkle toasted coconut on top.
Preparation: 30 minutes active, plus 45 minutes to bake
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
This is a mellow yet pleasing curry.
This recipe is a lovely way to introduce cabbage into the diet. Cabbage has numerous health benefits, not the least of which is the abundance of vitamins K and C. You’ll notice that there are very few wheat-based products in this cookbook. Occasionally, though, I do like to offer couscous and other pastas for a bit of variety. Of course, if you are avoiding wheat or gluten, feel free to substitute quinoa. When paired with the bountiful benefits of the vegetables and healing spices in this recipe, couscous offers a delightful texture as well as the trace mineral selenium, which is essential for the body and difficult to find in food sources.
Cook couscous according to package directions to make 4 servings. Chop cashews and toast in a dry skillet over medium heat, stirring frequently. Set aside.
Chop onion, cabbage and cilantro. Finely dice sweet potato. Pit and chop dates. Grate ginger. Mince or press garlic. Cut lime into wedges. Rinse and drain chickpeas.
Sauté onion, cumin, coriander, turmeric and pepper in a large skillet over medium heat, until onion begins to soften. Stir in cabbage, sweet potato, chickpeas, dates, ginger and garlic. Sauté an additional five minutes. Add broth, reduce heat and cover.
Simmer until sweet potatoes are tender, about 10 minutes, stirring occasionally.
Stir in coconut milk, warm a few minutes longer.
Serve over couscous, topped with cashews, cilantro and a squeeze of lime.
Preparation: 45 minutes
The natural sweetness of sweet potatoes, along with the protein of black beans give this hearty soup a satisfying heft that will sustain you between meals.
This soup is loaded with vitamins and minerals, as well as antioxidants and anti-inflammatories. Cabbage is also prized for its cholesterol lowering properties. Red cabbage offers additional nutritional benefits, including a high amount of protective phytonutrients. Enjoy this soup any time of year, and take it with you in a thermos for a burst of energy and protein during the day.
If you’re using dried beans, soak half a pound of beans overnight. Otherwise, drain and rinse two cans of beans. Peel and chop the shallot, garlic and sweet potatoes. Chop the cabbage. Juice the lime.
In a large soup pot, heat the coconut oil over medium heat. Add in the shallot, garlic, pumpkin seeds and cook until tender, stirring frequently. Stir in sweet potato. Cook for 5 minutes. Add in broth, water, lime juice, black beans, and red cabbage. Stir well. Add the turmeric, cumin, chili powder and coriander. Stir. Bring to a boil, then reduce heat and simmer on medium-low heat until sweet potatoes are soft, about 30 minutes.
Remove 2 cups of soup; blend with a countertop or immersion blender. Return to soup pot, stir in salt and pepper.
Peel and cube avocado, chop cilantro. Ladle soup into bowls and sprinkle with avocado cubes and cilantro.
Preparation: 1 hour
Quick and easy to prepare, this delicious dish is a great way to introduce Brussels sprouts into the diet.
Brussels sprouts have many heath benefits, not the least of which is their abundance of vitamin antioxidants, such as vitamins C and beta-carotene, as well as the antioxidant mineral manganese. Brussels sprouts are also powerful anti-inflammatories, due to the presence of glucosinolates, vitamin K and Omega 3. The anti-inflammatory nature of this dish is further enhanced by the presence of turmeric.
Preheat oven to 350°.
Trim and quarter Brussels sprouts. Dice sweet potatoes. Peel and quarter shallots. Slice lemon into thin pinwheels. Stem rosemary and finely chop leaves. Peel and mince garlic.
Combine Brussels sprouts, sweet potato, shallots, lemon, 2 tablespoons oil, ¼ teaspoon pepper, ½ teaspoon salt and cumin in a large baking dish.
Mash garlic and the remaining ½ teaspoon salt with side of chef’s knife to form a paste. Combine with rosemary, turmeric, thyme, remaining ¼ teaspoon pepper and remaining 2 tablespoon oil. Rub paste over chicken. Nestle chicken in with Brussels sprouts and sweet potato.
Roast, lightly covered with foil, until done, about 20 minutes for bone-in, and 10-12 minutes for boneless.
Serve chicken with Brussels sprouts and sweet potato.
Preparation: 45 minutes