Quinoa is a versatile grain and easy to prepare.
Recently rediscovered, this ancient cereal is thought to have been the “gold of the Incas”, and is one of the least allergenic of all grains. Quinoa is high in protein, includes all the essential amino acids, is an excellent source of fiber, and a very good source of iron and magnesium. Quinoa is excellent for cognitive support, as it is high in vitamin B-12, which supports brain cells, and manganese, which is an antioxidant. This quinoa pilaf can be a side or a main dish. You can add chicken to this recipe, and/or substitute for the zucchini a variety of different vegetables, such as spinach, chard, artichokes, or carrots.
Preheat oven to 350° F.In fine sieve, rinse quinoa under cold running water 1–2 minutes to remove this grain’s coating of saponin, a bitter, resin-like glucoside, set aside.
On ungreased baking sheet, arrange pumpkin seeds in single layer. Bake for 3–5 minutes, or until slightly darkened in color. Set aside.
Peel and chop shallot. Chop zucchini.
Add quinoa and broth or water to saucepan, bring to boil, and then reduce heat to maintain a gentle simmer. Cover and cook until quinoa is tender and most of the liquid has been absorbed (20–25 minutes).
Meanwhile, in saucepan, heat oil over medium heat. Add shallot and ginger and sauté, stirring often, until softened (3–5 minutes). Add zucchini and stir until tender (5–7 minutes).
When quinoa is cooked, add shallot and zucchini mixture and mix in goat cheese. Stir to fluff, add salt to taste.
Serve hot, topped with toasted pumpkin seeds.
Preparation: 30 minutes
Visually stunning, this recipe also provides a wealth of textures and health benefits. Farro is an ancient grain that has been used in Italy for centuries. Farro has twice the fiber and protein of modern wheat. While farro does contain gluten, the gluten molecules are reported to be weaker than modern wheat, so it is easier to digest. Farro has a nutty flavor similar to brown rice. Pumpkin seeds are a fantastic source of zinc, which supports immune function and skin health.
Cook farro in a medium saucepan with broth. Bring to a boil, cover and reduce heat to simmer. Continue to cook until tender, about 30 minutes. Drain, allow to cool.
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
Finely chop cilantro, spinach and garlic. Slice celery and lemon.
In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in farro. Sprinkle with feta and cranberries. Toss again right before serving.
Serve with a squeeze of lemon.
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
This is a very good source of vitamin K, which limits neuronal damage in the brain, a valuable role in the treatment of Alzheimer’s Disease. Celery root is high in dietary fiber, and adds a hearty dimension to this soup. This pretty soup is rich and creamy without any dairy products. It is gentle and soothing, the pumpkin seeds add a delightful contrasting texture, along with plenty of zinc and iron.
Toast pumpkin seeds in a dry skillet over medium heat. Toss with ½ teaspoon salt and set aside.
Dice onion and thyme. Peel and dice celery root and parsnips. Slice lemon into wedges.
In a soup pot, sauté onion in olive oil over medium heat until soft. Add remainder of salt, pepper, turmeric, thyme, celery root, parsnips and stock. Bring to a boil, then reduce heat and simmer until vegetables are soft, about 20 minutes.
Remove from heat, let cool slightly and puree with an immersion blender or countertop blender.
Serve with a squeeze of lemon juice and garnished with toasted pumpkin seeds.
Preparation: 40 minutes