Featuring healing herbs, this lightly sweet stew will surely warm you on a crisp winter’s day. Darya Pino (CC BY 2.0) 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.
Prep
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. Stovetop
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. Serve Remove herb bag and ladle stew into bowls. Enjoy! Preparation: 10 minutes, plus 1 hour to bake Serves: 4
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Is the morning egg routine a little boring?  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
Finely chop onion, mushrooms and kale. Peel and press or mince garlic. Sauté
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
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 Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash. Flickr user Rusty Clark ~ 100K Photos (CC BY 2.0) 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.
Prep
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. Sauce
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. Serve When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce. Preparation: 1 hour Serves: 4 Quick and easy to prepare, this delicious dish is a great way to introduce Brussels sprouts into the diet. Flickr user Alpha (CC BY-SA 2.0) 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.
Prep
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. Bake
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 Serve chicken with Brussels sprouts and sweet potato. Preparation: 45 minutes Serves: 4 This is a delicious, creamy soup that benefits the whole body.  Flickr user dixie wells (CC BY-ND 2.0) Broccoli is a member of the cruciferous vegetable family, and has many benefits for all the body’s systems. In this cookbook I am focusing on anti-inflammatories, and other ingredients that have a direct benefit for cognitive support, but it is worth noting that broccoli also enhances detoxification and has antioxidant benefits. It also supports digestion, cancer prevention, and cardiovascular systems. Almonds reduce risk of heart disease, lower cholesterol, and protect against diabetes and cardiovascular disease.
Prep
Toast almonds in a dry skillet over medium heat, set aside. Chop onions, celery and parsley. Peel and press or finely chop garlic. Chop broccoli, peel and chop stems as well. Soup
In a Dutch oven or soup pot, sauté onion, garlic, tamari, thyme, marjoram, salt and pepper in olive oil over medium heat until onions are soft. Add broccoli and celery and continue to cook, stirring frequently, for 5 – 7 more minutes. Add stock and almond butter, increase heat and bring to a boil. Reduce heat to simmer, simmer until broccoli is nearly done, careful to not overcook. Remove from heat, allow to cool slightly. Using an immersion or countertop blender, puree soup, and stir in coconut milk. Serve Serve soup garnished with parsley. Preparation: 1 hour Serves: 4  Flickr user Steven Jackson (CC BY 2.0) 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.
Prep
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. Soup
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 Serve with a squeeze of lemon juice and garnished with toasted pumpkin seeds. Preparation: 40 minutes Serves: 4 |
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