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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Muffin tins are not just for muffins and cupcakes!  Photo by 305 Seahill (CC BY-ND 2.0) These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
Prep
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic. Preheat oven to 350˚. Oil muffin tin or use liners if you prefer. Stovetop
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed. Bake
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch. Serve
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving. Preparation: 45 minutes Serves: 4 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 The romance of northern Africa infuses these tasty patties.  Photo by stefuhnee_kayy (CC BY-ND 2.0) The rich medley of textures and flavors blend beautifully, adding interest and delight to the ground turkey. Healing herbs and spices enhance turkey’s natural gifts. Turkey is rich in vitamins B3 and B6, as well as the protein, selenium and phosphorus. Turkey provides a fair amount of Omega-3 and works to lower the Omega-6: Omega-3 ratio. Turkey is associated with a decreased risk for pancreatic cancer, and aids in stabilizing insulin level.
Prep
Blend in a food processor, or use a knife to finely chop shallots, garlic, thyme, basil and chard. Set aside. Juice enough lemon for 1 teaspoon and zest enough lemon for ½ teaspoon. Chop mint leaves, chives and green onions. Seed and dice cucumber. Sauce
Toss yogurt and salt with cucumber, mint leaves, chives and green onions. Mix well and set aside. Patties
Mix lemon zest, turmeric, pepper and salt with chard mixture. Fold in turkey and mix well. Form patties and roll edges in hemp hearts. Refrigerate patties for one hour. Fry patties in oil over medium heat, about 8 minutes per side. Serve 2 cups mixed greens Serve patties over a bed of greens, drizzled with sauce. Preparation: 30 minutes active, plus 1 hour to set Serves: 4 Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.  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
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
Mince garlic and grate ginger. Whisk together, along with olive oil, lime juice, turmeric, maple syrup, cumin, salt, and cayenne pepper. Set aside. Salad
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 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 I like eggs and the protein they provide, but I’ve gotten a bit tired of them.  Flickr user Wendell Smith (CC BY 2.0) I find this dish more interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties.
Prep
Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice sweet potato. Frittata
Beat together eggs, cheese, turmeric, and salt. Set aside. In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture. In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread sweet potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm. Serve When done, run rubber spatula around edge of frittata, cut in wedges, and serve. Preparation: 45 minutes 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 “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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