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Carrot and black-eyed pea salad

8/1/2018

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Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.

Picture
Photo by Noelle (CC BY 2.0)
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.
 
Prep
  • ½ cup cashews
  • 1 cup dried black-eyed peas
 
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.
 
Dressing
  • 1 large garlic clove
  • ½ inch ginger
  • ½ cup extra virgin olive oil
  • juice of 2 limes
  • 1 teaspoon turmeric
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cumin
  • ½ teaspoon Himalayan salt
  • ⅛ teaspoon cayenne pepper

Mince garlic and grate ginger. Whisk together, along with olive oil, lime juice, turmeric, maple syrup, cumin, salt, and cayenne pepper. Set aside.
 
Salad
  • ½ cup dried dates
  • 4-6 carrots
  • 1 bunch kale
  • ⅓ cup fresh cilantro
  • 1 avocado
  • ½ cup goat feta or parmesan cheese
 
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
Serves: 4
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Curried vegetable sauté

7/25/2018

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This is a mellow yet pleasing curry.

Picture
Photo by liz west (CC BY 2.0)
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.

Prep
  • couscous
  • 2 tablespoons cashews
  • 1 yellow onion
  • 2 cups savoy cabbage
  • ¼ cup cilantro
  • 1 sweet potato
  • 4 dates
  • 1 tablespoon fresh ginger
  • 3 cloves garlic
  • 1 lime
  • 1 can chickpeas

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.

Curry
  • 1 tablespoon coconut oil
  • 1½ teaspoon cumin
  • 1 tablespoon coriander
  • 1 teaspoon turmeric
  • ¼ teaspoon black pepper
  • 2 cups chicken or vegetable broth
  • 1 can coconut milk

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
Serve over couscous, topped with cashews, cilantro and a squeeze of lime.

Preparation: 45 minutes
Serves: 4
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Energy bars

5/16/2018

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These energy bars are a perfect take-along treat for those busy days!

Picture
Flickr user stu_spivack (CC BY-SA 2.0)
They have a lovely amount of sweetness without being sticky or messy. Chia seeds are high in Omega-3 fatty acids. Dates have a lot of fiber and vitamins A and K as well as minerals, such as calcium, iron, and phosphorus. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects.
 
Prep
  • ½ cup dried dates

 Chop dates.

Bars
  • 2 cups raw almonds
  • ½ cup maple syrup
  • ⅔ cup coconut oil
  • 2 teaspoon vanilla
  • 1 teaspoon Himalayan salt
  • ½ cup sunflower seeds
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 4 cups oats
  • 1 cup shredded coconut
  • ¾ cup sliced almonds
  • ¼ cup chia seeds
  • ⅓ cup dark chocolate chips
 
Line a 9” x 9” baking pan with wax paper.
 
In a blender or food processor, combine 2 cups raw almonds, maple syrup, coconut oil, vanilla and salt.

In a separate bowl, combine remaining ingredients. Stir in almond mixture. Spread into pan and press evenly.

Let sit at room temperature, 8–12 hours or overnight. Cut into bars.

Preparation: 20 minutes, plus 12 hours inactive.
Serves: 8

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Quinoa salad with black beans

4/25/2018

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This dish is visually appealing and very nourishing.

Picture
Flickr user cookbookman17 (CC BY 2.0)
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.
 
Prep
  • 1½ cups quinoa
  • 1 can black beans
  • 3 cups chicken broth
  • 1 avocado
  • 2 carrots
  • 3 dates
  • ½ cup cilantro
  • 2½ limes

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.

Dressing
  • 1½ tablespoons apple cider vinegar
  • 1 teaspoon cumin, or more to taste
  • ⅓ cup extra virgin olive oil
  • ¼ teaspoon salt

In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.

Salad
  • ⅓ cup goat cheese crumbles

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.

Serve
Dish onto plates, enjoy!

Preparation: 30 minutes
Serves: 4
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Quinoa and pumpkin muffins

1/24/2018

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Picture
Flickr user liz west (CC BY 2.0)
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.

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