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Harvest kuri curry

10/10/2018

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This tasty curry features red kuri, a beautiful winter squash.

Picture
Photo by Frédérique Voisin-Demery (CC BY 2.0)
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.

Prep
  • ½ cup coconut, shredded
  • 1 medium red kuri squash
  • 1 tablespoon coconut oil
  • 1 sweet onion
  • 2 cloves garlic
  • 2-inch piece fresh ginger
  • 3 cups cauliflower
  • 2 cups kale
  • 1 lime
  • quinoa

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.

Curry
  • 2 tablespoons coconut oil
  • 2 teaspoon coriander, ground
  • ½ teaspoon salt
  • 1 teaspoon turmeric
  • 1 teaspoon mustard, ground
  • 1 teaspoon chile powder, ground
  • ½ teaspoon cayenne, or to taste
  • ½ teaspoon cumin
  • ¼ teaspoon cardamon
  • 2 cups chicken broth
  • 1 can coconut milk

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.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4
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Egg cups

8/22/2018

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Is the morning egg routine a little boring?

Picture
Photo by Mike (CC BY 2.0)
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.
 
Prep
  • 1 yellow onion
  • 3 cups shiitake mushrooms
  • 2 leaves kale
  • 2 cloves garlic
 
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
 
Sauté
  • 1 teaspoon turmeric
  • ½ teaspoon thyme, dried
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • 1 tablespoon butter
 
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.
 
Bake
  • 10 eggs
  • ½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
 
Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6
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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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