This tasty curry features red kuri, a beautiful winter squash. 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
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
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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My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.  Photo by Steve Johnson (CC BY 2.0) Letting the salad set up in the refrigerator for as long as 24 hours prior to serving allows the flavors to mingle perfectly. Cinnamon is one of humanity’s oldest known spices, dating back to at least 2,700 BC. Prized for its medicinal properties in ancient China, it is now used the world over. Cinnamon is an excellent source of manganese, which helps grow strong bones, maintains skin integrity, helps to control blood sugar and protects against free radical damage.
Prep
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill. Stovetop In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool. Dressing
Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper. Salad Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing. Cover and refrigerate at least two, and up to 24 hours. Preparation: 20 minutes, plus 2 hours to set Serves: 4 This is a mellow yet pleasing curry.  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
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
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 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.  Flickr user Laura D'Alessandro (CC BY 2.0) 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.
Prep
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. Soup
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. Serve
Peel and cube avocado, chop cilantro. Ladle soup into bowls and sprinkle with avocado cubes and cilantro. Preparation: 1 hour Serves: 4 “Zesty chicken patties are a delightful retreat from the bland chicken patties of yesterday.”  Flickr user Ruby Ran (CC BY-SA 2.0) Replete with antioxidants and anti-inflammatories, zesty chicken patties are filled with healing properties that will satisfy even the most discerning of palates. They are bright, colorful and pack a tasty punch. Make a big batch on the weekend for a week’s worth of easy lunches. Rolling the patties in hemp seeds provides a visual and textural surprise, as well as an added dose of Omega 3.
Prep
Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger. Patties
Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds. Grill Sauté or grill about 8 minutes on each side, or until done. Serve Mixed salad greens for serving Serve over a bed of your favorite greens. Preparation: 15 minutes Serves: 4 |
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