My poached egg bowl makes a warm and gently nutritious meal. Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
Prep
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger. Stovetop
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque. Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve. Serve Divide quinoa and spinach mixture into bowls, serve with an egg. Preparation: 20 minutes Serves: 4
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With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner!Cremini mushrooms are high in phytonutrients – be sure to choose mushrooms free of discoloration, as this is an indication of a reduction in phytonutrient content. Surprisingly, cremini mushrooms benefit the immune system to a greater extent, even, than shiitake mushrooms. Cremini mushrooms are high in minerals such as copper and selenium, and B-vitamins such as B2 and pantothenic acid (B5).
Prep
Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella. Preheat oven to 350°. Sauté
Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish. Bake
Whisk eggs, salt, pepper and turmeric, pour over zucchini mixture. Bake until eggs are nearly set, about 3 minutes. Sprinkle mozzarella and basil on top, return to oven. When eggs are done, remove from oven. Serve Slice and enjoy! Preparation: 30 minutes Serves: 4 Have you ever eaten a cooked radish? They are a surprising addition to this stir-fry, which also uses the often-overlooked radish greens. As members of the cruciferous vegetable family, radishes protect against cancer by providing phytonutrients, fiber, vitamins and minerals. The sweetness of the onion is a nice balance to the peppery radishes. Stir-frys are great, because they are unendingly versatile and cook up rather quickly. Chopping the veggies can take some time, but if you plan ahead you can chop extra veggies for another meal and keep them in the fridge ready for stir-fry any time!
Prep
Cook rice or quinoa according to package directions. Cut radishes into quarters or eights if they are large. Save greens, rinse well and set aside. Peel and thinly slice ginger and garlic. Finely chop onion. Thinly slice sirloin. In a medium bowl, mix curry powder, salt, pepper and turmeric. Toss with sirloin, mix well to coat evenly. Stir-fry
Heat 1 tablespoon butter in a large skillet over medium-high heat. Add sirloin in an even layer and cook, undisturbed, until browned on bottom, about 1 minute. Flip and cook for an additional 30 seconds. Remove from skillet and set aside. Add another tablespoon butter to skillet, reduce heat to low and cook ginger, garlic, onion and radishes, stirring frequently, until onion is soft, about 6 minutes. Add 1 tablespoon honey and increase heat to medium; cook until radishes are glazed, about 2 minutes. Add tamari and balsamic vinegar and simmer until thickened, about two minutes. Add radish greens, snow peas and ¼ teaspoon salt. Continue to cook, stirring frequently, until greens are wilted. Toss in beef to rewarm. Serve Serve over a bed of sprouted rice or quinoa. Preparation: 30 minutes Serves: 4 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 Marinating is a great way to add interest to chicken.
If you are a fan of dark meat, go ahead and substitute for the chicken breasts. The molasses marinade gives the chicken a lovely, rich sweetness and a beautiful color. This dish pairs well with cooked grains and mixed greens. Blackstrap molasses is rich in vitamins and minerals, particularly iron, manganese, copper, calcium, potassium, magnesium, vitamin B6 and selenium. Ginger contains powerful anti-inflammatory compounds. Clinical studies have shown that people with osteoarthritis and rheumatoid arthritis experience reduced pain levels and improvements in their mobility when they consume ginger regularly. Growing evidence demonstrates the antioxidant properties of miso. Marinade
Combine miso, rice wine, turmeric and water; stir in to molasses mixture. Allow to cool. Set ½ of the marinade aside. Refrigerate chicken in remaining marinade, 2 hours. Remove chicken from marinade and discard used marinade. Preheat oven to 350°. Prep
Prepare grains according to package directions, enough to make four servings of cooked grains. Chicken Bake chicken, covered, in an oiled baking dish, 45 minutes or until cooked through. Serve
Garnish with green onions and cilantro. Preparation: 20 minutes active, 2 hours to marinate and 45 minutes to bake Serves: 4 |
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