Featuring healing herbs, this lightly sweet stew will surely warm you on a crisp winter’s day.
Related to mint, rosemary is a small evergreen shrub prized for its aroma and flavor as well as its healing properties. Rosemary stimulates the immune system, improves digestion and increases circulation. Native to the Mediterranean, rosemary is now cultivated in temperate regions throughout the world.
Preheat oven to 350°.
Cut squash in half, remove seeds. Spread oil on cut sides. Place cut side down in baking dish and bake 45 minutes to an hour, until squash is soft.
While squash is baking, prep remainder of ingredients.
Peel and chop onion. Finely chop garlic. Chop celery and carrots. Chop broccoli crowns, and peel and chop broccoli stems. Place rosemary, thyme and bay leaf in an herb bag. Rinse and drain beans.
When squash is finished, scoop out flesh and cut into bite-sized chunks.
Sauté onions over medium heat, with extra virgin olive oil, in a large Dutch oven or soup pot, until soft.
Add bison and continue to cook, stirring frequently, until browned on all sides.
Add garlic, celery, carrots spices, broth, beans and apple cider vinegar. Bring to a boil, then reduce heat. Add herb bag and simmer for 10 minutes.
Add broccoli and squash and cook for a further 10 minutes.
Remove herb bag and ladle stew into bowls. Enjoy!
Preparation: 10 minutes, plus 1 hour to bake
Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash.
Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid (vitamin B5) and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.
Preheat oven to 350°.
Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.
Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.
Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.
Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.
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
Baked sweet potatoes plus healing herbs make a deeply satisfying dinner or lunch the next day.
White beans, also known as white navy beans, offer numerous health benefits. They are filled with anti-oxidants and are a good source of fiber and protein, and they rank low on the glycemic index. White beans are one of the most concentrated food sources of molybdenum and other trace minerals and are extremely important for good health. Molybdenum is a relatively unknown trace mineral with detoxifying properties. It also aids in the metabolism of fats and carbohydrates. White beans also provide magnesium. One of my daughter Madeleine’s least favorite foods are sweet potatoes. When she was asked to take a taste in the spirit of supporting my cookbook—she loved this dish and she keeps asking for it!
4 sweet potatoes
4 tablespoons coconut oil
1 cup walnuts
2 shallot, diced
2 garlic cloves
1 can or 2 cups cooked white beans
2 bags raw baby spinach
1 teaspoon cinnamon
½ teaspoon nutmeg
Preheat oven to 400°F.
Coat sweet potatoes with 1 tablespoons coconut oil. Prick with a fork, and bake, uncovered, 45 minutes to 1 hour.
Finely chop walnuts and toast them in a dry skillet over medium heat, stirring frequently, set aside. Peel and dice shallot. Peel and mince garlic. Rinse and drain beans. Chop spinach. Juice lemon. In a small dish, combine 3 tablespoons coconut oil, cinnamon and nutmeg, set aside.
2 tablespoons coconut oil
2 sprigs fresh rosemary
¼ cup chicken stock
freshly ground black pepper
3 tablespoon coconut oil
Start the beans about 15 to 20 minutes before the sweet potatoes are done. In a large pot or skillet, heat 2 tablespoons coconut oil over medium heat. Add the shallots and cook until translucent, about 5 minutes. Add the garlic and rosemary and cook, stirring, for about a minute. Add the beans and stock, cook for 5 minutes, stirring occasionally. Add the spinach, cover the pan, and cook, stirring occasionally, for about 2 minutes or until the spinach is soft. Remove the rosemary sprigs, stir in the lemon juice, and season to taste with salt and pepper.
1 cup shredded coconut
1 cup parmesan or goat cheese (optional)
To serve, slice each sweet potato lengthwise and open. Spoon cinnamon mixture on each potato, and then spoon on the beans. Sprinkle shredded coconut, toasted walnuts and cheese, if desired, on top.
Preparation: 20 minutes prep; plus 1 hour baking