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
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 Photo by giffconstable (CC BY-ND 2.0) 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.
Prep
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. Assemble
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 Serve with a squeeze of lemon. Preparation: 45 minutes 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 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 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 This is simple and versatile recipe.  Flickr user Bob (CC BY-ND 2.0) You will end up with flavorful meat for chicken tacos, taco salads, or even Mexican flavored stir fry. The chicken can last for more than one meal, giving you a base for multiple dinner options and lunches.
As we stay committed to wellness, we need to always adjust and be flexible without compromising nourishment essentials. We know how time-consuming life can be, and sometimes cooking just isn’t a top priority. That’s why we want to remind you this week to utilize that slow cooker so you can use cooking time to slow down and connect. Enjoy this recipe and have fun experimenting in your life integrating quality food and quality time. Prep
Juice limes. Slow cooker
Add all ingredients to the slow cooker. This could be cooked on low all day, or you could set the slow cooker to high and cook for four hours. Once the chicken is cooked, use a fork to shred it, and stir well. Serve
Peel & slice avocado, dice tomatoes. Spoon chicken into soft sprouted tortillas or organic taco shells. Top with cheese, avocado, salsa, and tomatoes. Garnish with a few lime wedges. Preparation: 10 minutes, plus 4 or 8 hours to cook Serves: 4 This lightly sweet pudding, reminiscent of tapioca, makes a delicious breakfast or snack.  Flickr user Roger H. Goun (CC BY 2.0) Superfood pudding is easy to prepare, though it does need to rest for several hours or overnight. Chia and blueberries are both considered “superfoods” for their health benefits. Blueberries are, high in vitamins and have anti-inflammatory properties. There is promising new evidence that blueberries can improve memory and slow down or postpone the onset of cognitive problems. Blueberries are rich in antioxidant nutrients. By reducing the risk of oxidative stress in our nerve cells, it has been reported that blueberries support us in maintaining smoothly functioning nerve cells and healthy cognitive function. Chia has an abundance of Omega-3 fats as well as being high in calcium and manganese.
Prep
Toast almonds in a dry skillet over medium heat, stirring frequently, remove from heat and allow to cool. Pudding
Mix the coconut milk, Greek yogurt, 2 tablespoons maple syrup, chia, vanilla and Himalayan salt. Cover and refrigerate 8–12 hours, stirring occasionally. Mix the blueberries with the remaining 2 tablespoons maple syrup. Stir in almonds. Serve Serve in dishes with alternating layers of chia mixture and berries. Preparation: 15 minutes plus 12 hours to set up Serves: 6 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 |
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