Wild Blueberry Cranberry Sauce

This delicious, antioxidant rich cranberry sauce alternative can be made and refrigerated for up to three days before Thanksgiving!

WHAT’S IN IT

- 2 cups cranberries, fresh or frozen
- 3/4 cup frozen wild blueberries
- 1 red apple, diced
- 1 t orange zest
- Juice from 1 orange
- 1/3 cup maple syrup
- 2 cinnamon sticks

HOW TO MAKE IT

1. Place all the ingredients in a medium-sized pot and bring to a boil. Lower the heat to a simmer and cook uncovered. Stir every few minutes for 20-30 minutes until the mixture is thick and the berries are soft.

2. Remove the cinnamon sticks.

3. Remove half the mixture from the pot and blend until smooth using an immersion blender. Place back in the pot. (Alternatively, you can leave the sauce chunky or blend it completely.)

4. Let cool before serving. (make ahead and leave in fridge for up to three days)

WHY IT’S HEALTHY

This recipe is loaded with antioxidants. Antioxidants fight harmful free radicals and provide a myriad of health benefits, helping to prevent cell damage, and protect against several types of chronic disease, including cancer, heart disease and diabetes. Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream and help reduce oxidative stress.  Cranberries are a great source of Vitamin C, manganese and dietary fiber. Wild Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs.  Apples help improve digestion, thanks to their high fiber content. They are also a top source of pectin, which binds to cholesterol in the gastrointestinal tract and slows glucose absorption. Apple polyphenols can increase bacterial populations including the Bifidobacteria species that are so well-known for the metabolic benefits that they can provide for our digestive tract. A single orange provides 93% of your daily vitamin C needs. Maple Syrup adds a little sweetener but has fewer calories and a higher concentration of minerals than honey (both are far far preferable to sugar), including manganese and zinc. Both of these minerals serve as antioxidants, contributing to the quenching of free radicals that can cause cellular damage. These nutrients also contribute to a healthy immune system. According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices, and higher in antioxidants than other many other herbs and spices.

recipe credit - Anthony William

Tomato & Basil Over Rice Noodles

WHAT’S IN IT                                                       

• 1 shallot or 1 small onion, chopped fine

• 3 ripe tomatoes, diced

• 2 T chopped fresh basil

• 3 T avocado oil

• 1 -2 T vegan butter

• 1 - 2 cloves garlic, minced

• Black pepper to taste

• Nutritional Yeast (optional)

• Brown Rice Noodles

HOW TO MAKE IT

1. Peel and mince the garlic and shallot and set aside

2. Prepare the rice noodles according to the package instructions.  (they usually cook fast, so time the noodles to be ready with the sauce)

3. In a medium pan heat the avocado oil on low heat. Add half the tomatoes and season with freshly ground black pepper. Simmer, stirring occasionally for about five minutes

4. Add half of the basil and half of the garlic, the vegan butter, and continue to simmer on low for another few minutes

5. Add the garlic, onion and remaining tomatoes and basil. Stir and cook a few more minutes until onion is soft and tomatoes are warm.

6. Add the cooked rice noodles, stir together, then remove from heat.

7. Serve over rice noodles with nutritional yeast in place of parmesan cheese (optional)

WHY IT’S HEALTHY

Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium.  Onions (shallot) are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium.  Orientin and vicenin are two flavonoids in basil that protect cell structures as well as chromosomes from radiation and oxygen-based damage. In addition, basil has been shown to provide protection against unwanted bacterial growth. Just ½ cup of basil meets your daily requirements for vitamin K.  The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer.  Brown Rice Noodles are gluten free.  Adding basil, onions and garlic at the very end helps maintain their nutrient density. 

*use organic ingredients if you can and adjust seasonings (herbs, pepper, to your taste)

Introducing the ALT

A healthy twist on the classic BLT sandwich!

WHAT’S IN IT

• 4 pieces fermented sourdough bread

• 2 medium tomatoes

• 1 medium avocado

• Leafy greens

• Fresh basil leaves

• 1 TBL extra virgin olive oil

• Freshly ground garlic/sea salt

• Freshly ground black pepper

• 1/4 t sesame seeds

• 1/4 t poppy seeds

HOW TO MAKE IT

1. Wash and dry the tomatoes, lettuce and basil

2. Slice the tomatoes and avocado

3. Lightly toast the sourdough and brush one side of each piece with olive oil

4. Place the avocado slices on two pieces of the toast. Sprinkle with the garlic sea salt, sesame seeds and poppy seeds.

5. Layer tomato slices on the avocado and sprinkle with black pepper

6. Add basil, lettuce and top with the other slice of toast.

WHY IT’S HEALTHY

Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Avocados are a great source of dietary fiber and fantastic for your skin. In a recent study participants who reported eating any avocado during a 24 hour period were compared to all participants who reporting eating no avocado during that same time period. The avocado eaters had greater fiber intake (over 6 grams more for the day); greater potassium intake (439 milligrams more); greater vitamin K intake (57 micrograms more); and greater vitamin E intake (2.2 milligrams) than those who ate no avocado. Basil contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as IBS. It significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral. Sesame seeds have beneficial fibers called lignans which have been shown to have a cholesterol-lowering effect, and prevent high blood pressure. Sesamin has also been found to protect the liver from oxidative damage. Poppy seeds are another good source of fiber, and are a good source of manganese and calcium. They improve digestive health and amp up weight loss.

Sweet Acorn Squash

WHAT’S IN IT

• 1 acorn squash, sliced in half lengthwise and seeds removed

• 1/4 cup chopped walnuts

• 2 dates, pitted and chopped  (or substitute pomegranate seeds, or use both!)

• 2 T unsweetened coconut flakes

• 2 T pure maple syrup

• 2 T almond butter (optional)

HOW TO MAKE IT

1.     Preheat oven to 400F

2.     Place the acorn squash on a baking sheet and bake for 30-35 minutes, or until fork tender.

3.     Place the acorn squash on two separate plates and add dates, walnuts and coconut flakes dividing in half between the two pieces of squash (plus almond butter if you decide to add )

4.     Drizzle the maple syrup over the walnut mix. 

5.     Serve and enjoy!

WHY IT’S HEALTHY

 Despite its high-carb nature, winter squash helps steady the release of sugar and lessens our overall glycemic response to meals. Winter squash varietals have an amazing concentration of carotenoids that can be converted into active forms of vitamin A. Walnuts have a beneficial form of vitamin E  that provides significant protection from heart problems. Phytonutrients found in walnuts are rare and valuable as antioxidants and anti-inflammatory nutrients which may explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in walnut eaters. Walnuts are also an excellent source of omega-3 fatty acids.  Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups. Saturated fat in coconut is a medium-chain triglyceride fat, the type that is more easily absorbed and metabolized by the liver and less likely to be stored as fat in your arteries. Coconut is a good source of manganese needed for healthy connective tissue, blood clotting and bone formation. Manganese also plays a role in carbohydrate and fat metabolism, mineral absorption and blood sugar regulation. Other minerals in coconut flakes include calcium, copper, magnesium, potassium and zinc.

Applesauce

SWEET! It’s apple season. We buy so many apples, it’s practically impossible to eat them all. If apples on your counter or in your fridge are beginning to wrinkle, soften and resemble the old lady down the block, take a few minutes to transform them from aging apples to applesauce. Be sure to make enough for leftovers, because once you discover how easy and fast it is to make fresh applesauce, you’ll be wishing apple season never ends. Bonus? The house smells like apple pie!

NOTE: Combine tart Granny Smith apples with a mixture of McIntosh, Fuji, Cortland, Gala, or Jonathan apples for a sweet applesauce that doesn’t need sugar!

WHAT’S IN IT

• 6 - 8 fresh apples peeled, cored and chopped into chunks

• 3/4 - 1 cup organic apple cider or water

• 1 t ground ceylon cinnamon

• pinch nutmeg or cloves

HOW TO MAKE IT

1. In a medium saucepan, combine apples and water.

2. Cover and bring to a low boil.

3. Reduce heat to medium low and simmer for approximately 15 minutes, stirring occasionally. If mixture is too thick, add a smidge of liquid.

4. Add cinnamon, nutmeg and/or cloves, and cook until the mixture has softened - 10 or 15 minutes. Cool, then mash with a potato masher or fork until desired consistency.

WHY IT’S HEALTHY

Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection, and are a good source of daily fiber. Cinnamon has anti-inflammatory, antioxidant, antimicrobial, immune-boosting, and heart-protecting properties. Cloves have high amounts of antioxidants, are anti-inflammatory and anti-bacterial (can help with oral diseases like gingivitis) and help digestion.

Triple S Scallops

Succulent, simple and seared. Triple S Scallops.

More than 80% protein, with few calories, scallops are a great source of magnesium and potassium. They also taste super yum simply seasoned and seared. A restaurant quality lunch or dinner prepared in minutes and served at the kitchen table!

WHAT’S IN IT

• 12 fresh sea scallops

• 1 T ghee

• 1 T avocado oil

• Sea salt

• Freshly ground black pepper

• Fresh parsley, chopped fine as garnish if desired

HOW TO MAKE IT

Rinse and pat scallops dry with paper towels. Season lightly with salt and pepper.

Add ghee and oil to a 12 to 14-inch saute pan. Heat on high. When fat begins to smoke, carefully place scallops into pan, leaving space between them. Sear the scallops for 1 1/2 - 2 minutes on each side. Their center should look translucent, while sides sport a thin, golden brown crust. Garnish with fresh parsley if desired and serve immediately.

WHY IT’S GOOD FOR YOU

Scallops are an excellent source of Vitamin B12 which is needed by our body to convert homocysteine (a chemical that can directly damage blood vessel walls) into other benign chemicals. High levels of homocysteine are associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke. Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 statusIn addition to their B12, scallops are a good source of magnesium and potassium, two other nutrients that provide significant benefits for the cardiovascular system.

Sheet Pan Chicken Surprise

“What’s for dinner?” That question - asked daily for decades - almost always elicited the same response: a shrug of my shoulders and a cheerily expressed, “It’s a surprise!” Truth be told, what’s-for-dinner was often a surprise because planning dinner entailed calling an audible based on what was in the fridge, and how much time I had to make that fridge stuff into something delicious.

Enter Sheet Pan Suppers. Simple. Tasty. Healthy. And always surprising, because no two ever have to be the same! Combine chicken with whatever veggies you love - or have in the fridge. Toss in whatever herbs you’d like. And, if you cover the bottom of the sheet pan with parchment paper, clean up is Mary-Poppins-spit-spot-easy. Why didn’t someone think of this sooner?

WHAT’S IN IT

• Avocado oil

• Boneless organic chicken breasts, trimmed

• Favorite veggie combinations in chunk size, including: fingerling potatoes, onions, carrots, broccoli, parsnips, sweet potatoes, cauliflower, bell peppers, squash, brussel sprouts mushrooms, asparagus, green beans, eggplant, fennel, rutabaga

• Favorite herb combinations, cleaned and finely chopped, including: thyme, rosemary, parsley, chives, basil, savory, sage, oregano, mint

HOW TO MAKE IT

1. Preheat oven to 375°

2. Line a sheet pan with parchment paper. Place chicken breasts and veggies on parchment paper. Drizzle 3 tablespoons of avocado oil over ingredients. Sprinkle chicken and veggies with desired amount of salt, pepper and herbs.

3. Bake at 375° for 45 to 50 minutes until chicken is done (meat is white and juice is clear). Spoon any leftover pan drippings over chicken and serve.

   NOTE: Root vegetables (turnips, carrots, potatoes, rutabaga, parsnips) take longer to bake than chicken and less dense veggies like cauliflower, broccoli, string beans, mushrooms. Be sure to bake the root vegetables on the sheet pan for ten or fifteen minutes before carefully taking the pan out of the oven, and adding chicken and additional veggies. Add additional baking time to that noted in #3.

   Enjoy!

Salsa Fresca

You can chop the ingredients for this salsa with a rose between your teeth, because once you taste it, you’ll feel like dancing! Add whatever veggies or fruits suit your fancy at the farmer’s market or produce department. FRESH makes it extra delicious!

WHAT’S IN IT

• 1 red pepper

• 1 green pepper

• 1 hungarian or anaheim pepper

• 1 jalapeno, finely chopped

• 5-6 cherry tomatoes

• 2-3 scallions

• 2 cloves garlic, finely chopped

• Juice of 1 – 2 limes

• Salt & pepper to taste

• Drizzle of extra virgin olive oil (to cut acidity)

• 1 T each cilantro and parsley, finely chopped

HOW TO MAKE IT

1. Chop all ingredients and combine, adding tomatoes last

2. Drizzle with olive oil and a splash of white vinegar

ENJOY!

Lobster Lovester

Sure, you can live in Maine because the scenery is stunning, Portland is spectacular, and the beaches, coast, ocean are, well, beaches, coast and ocean. But the single best reason to live in Maine is that you can walk up to a food truck - just steps away from a lighthouse, and buy a lobster roll with meat caught from the sea only hours ago. For those of us who don’t live in Maine, pretending will have to do. Whip up one of these lobster sandwishes, close your eyes and listen for the sea as you take a bite of juicy lobster sweetness and spice. There are a zillion ways to season and dress lobster meat for rolls. Simple is best!

NOTE: 1 1/4 lb lobster, shelled = ¼ lb of meat.  5 lbs of lobster, shelled = 1 lb lobster meat.   

WHAT’S IN IT

• 1 1/2 pounds of cooked lobster meat, chunked in bite sized pieces

• 2 T organic mayonnaise

• 1 t lemon juice

• 1 t Penzeys Sunny Paris spice (or sub your favorite)

• ½ t celery seed

• 1 T chives, finely chopped

• Pinch of sea salt and pepper

• Sourdough rolls or bread, sliced and toasted

HOW TO MAKE IT

1.    In a small bowl, stir seasonings, herbs and lemon juice together with mayonnaise.

2. In a large bowl, combine chunked lobster meat with mayonnaise mixture. Refrigerate, covered, up to 2 hours.

3. Just before serving, heat a heavy skillet or griddle over medium heat until hot. Lightly brush outside of sourdough slices with ghee or avocado oil; transfer to skillet. Cook, turning once, until golden brown, about 60 seconds per side.

4. Spoon about 1/2 cup lobster mixture into each roll. Serve immediately.

 ENJOY!

Avocadoed Toast (Buttered Toast but Better)

Do you have an avocado tree in your back yard? If the answer is yes, let’s swap houses. For a while. Like, ‘til the avocado tree stops producing avocados. Deal?

The poster child for ‘Don’t judge a fruit by its cover,” avocados - once the rarest of fruits - are everywhere these days. Guacamole, omelets, salads, tarts, avocados included in any type of recipe guarantee an extra glance, because what’s sweeter, creamier, and more luscious than an avocado?

Butter but Better.

Grinch green, avocados won’t make your heart grow three sizes, but they’ll definitely help keep your heart healthy. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. They also allow for the absorption of other carotenoids that are essential for heart health -especially beta-carotene and lycopene.

So, ditch the pit and scoop the fruit. From breakfast to dinner, Avocados = awesome.

AVOCADOED TOAST

WHAT’S IN IT

• 1 – 1 ½ avocados

• 4 slices sourdough or whole grain bread, toasted

• 1 garlic clove, peeled and cut in half (or a sprinkle of garlic powder)

• Sea salt and pepper to taste

• Lemon or lime juice

• Pinch of cracked red pepper flakes

• OPTIONAL toppings: Red pepper, cherry tomatoes, or olives - small diced

HOW TO MAKE IT

1. Toast bread. Drizzle each slice with extra virgin olive oil, and rub with halved garlic clove.

2. Cut ripe (but not overripe) avocados in half. Remove pit, scoop flesh into a small bowl, and mash with fork until desired creaminess (or chunkiness).

3. Sprinkle mashed avocado with lemon or lime juice. Add a pinch of cracked red pepper, garlic powder and /or sea salt. Gently combine, and spread on toast.

4. Sprinkle optional toppings over avocado spread if desired. Chia and sesame seeds are a great add.

WHY IT’S HEALTHY

ENJOY!

Chicken & Chickpeas

WHAT’S IN IT

Dressing:

• ¼ cup extra virgin olive oil

• ¼ cup lemon juice

• 1 t honey (locally sourced, if possible)

• 1 t smoked paprika

• ½ t cumin

• ½ t salt

• ½ t pepper

• 1 small red onion, thinly sliced

• ¼ cup fresh mint, chopped

• 2 15 oz cans chickpeas, rinsed

Chicken:

• ½ cup almond flour

• 2 -4 T avocado oil or ghee

• 1 - 1½ pounds of organic, boneless, skinless chicken breast; trimmed, and cut or pounded (between 2 sheets of wax paper) into ½ inch thick breasts or tenders

HOW TO MAKE IT

1.      In a large bowl, whisk together olive oil, lemon juice, honey, paprika, cumin , salt and pepper. Set aside 3 T of dressing. Add chick peas, mint and onion to large bowl, and stir to combine with remaining dressing.

2.      Spread almond flour in shallow plate (pie plate works well!)  Coat each piece of chicken with flour, shaking off excess.

3.      Heat ghee or avocado oil in skillet to medium-high heat, until just smoking. Cook chicken in skillet, turning as needed, until both sides are browned and chicken is fully cooked (160 degrees). This should take about 6 minutes on each side.

4.      Spread chick pea salad on a serving platter. Transfer cooked chicken to platter, arranging pieces over salad.  Drizzle reserved dressing over chicken and serve.

WHY IT’S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins and are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Capsaican, an ingredient in hot peppers that is used to make paprika, is know to support immune function. Paprika can help improve the health of your eyes and also has antioxidants that fight free radical damage.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion. 

Egglicious Salad

WHAT’S IN IT

• 6 free range eggs, large

• 1⁄4 cup avocado oil mayonnaise

• 2 T red onions, minced

• 1 T fresh parsley leaves, minced (can also use dill, chives, or cilantro)

• 1 medium stalk celery, chopped fine

• 2 t Dijon mustard

• 2 t lemon juice

• 1⁄4 t sea salt

• Ground black pepper to taste

HOW TO MAKE IT

1. Place eggs in a medium saucepan with water 1 inch above eggs. Bring to a boil over high heat.

2. Remove pan from heat, cover and let sit for 10 minutes.

3. Transfer eggs (with spoon) to a medium bowl filled with ice water for 5 – 10 minutes.

4. Roll eggs across countertop to gently crack shell. Peel eggs and dice.

5. Mix all ingredients together in a medium bowl until just combined. Refrigerate and serve when cold. Will last one day in the fridge.

WHY IT’S HEALTHY

Eggs have 6 grams of high-quality protein that help sustain mental and physical energy throughout the day. Choline in egg yolks promotes normal cell activity, liver function and the transportation of nutrients throughout the body.Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Celery can lower high cholesterol and inflammation and is super hydrating.  Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Parsley is a detoxifier and full of nutrition, including B vitamins as well as vitamins A, C, and K. If you are low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  It’s also helpful for anything related to the mouth; like gum disease and tooth decay. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.   

ENJOY!

Crispy Chick Pea Tacos

WHAT'S IN IT

• 1 can chickpeas - drain, rinse and dry

• 1 T avocado oil

• 1 T garlic powder

• 1 ½ t dried oregano

• 1/8 t cayenne pepper

• ¼ t red chili flake

• 1 T cumin

• 1 T coriander

• 1 t turmeric

• 1 t black pepper

• ½ t salt

• 1 avocado, diced

• 1 medium tomato, diced

• 4 green onions, diced

• ½ head romaine lettuce, diced

• ½ cup sliced black olives

• Cashew sour cream or sour cream

• Tortillas

HOW TO MAKE IT

1.    Combine spices in bowl. Set aside.

2.   Chop avocado, tomato, green onions, lettuce and olives.  Put in separate bowls to use as toppings.

3.    In skillet over med-high heat add coconut oil and heat until a chickpea dropped into it  sizzles (about 1-2 min).

4.    Add chickpeas. Stir to coat with oil.

5.    Sprinkle half of the spice mixture over chick peas, and cook 'til chickpeas brown on one side without burning - about 3 minutes. 

6.    Turn chickpeas. Add the rest of the spice mixture and cook another 2-3 minutes.

7.    Reduce heat to medium, stirring chickpeas. When they are golden brown in color, drain on paper towel and move to a serving dish.

8.    Serve with organic tortillas and toppings of your choice

 

WHY IT'S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Turmeric is a powerful anti-inflammatory.

 

Sweet Potato Chips or Fries

WHAT'S IN IT

• 2 pounds sweet potatoes, peeled

• 2 T avocado oil

• 1 t cumin

• 1 t cinnamon

• 1 t paprika

• 1 t sea salt

• ½ t black pepper

• variation use 1 tsp garlic powder with 1 t paprika

HOW TO MAKE IT

1. Heat oven to 400 degrees.

2. Peel and cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, OR slice into very thin chips. Toss with avocado oil.

3. Mix spices, salt and pepper in a small bowl. Sprinkle over the sweet potatoes and gently toss. Spread on 2 rimmed baking sheets.

4. Bake until brown and crisp on the bottom, about 10 minutes for chips and 15 minutes for fries. Flip and bake until the other side is browned and crisp, about 10 minutes.

WHY ITS HEALTHY

Sweet potatoes are loaded with vitamin A, have a good amount of fiber and help to regulate blood sugar.  Cumin can aid  digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, and fight infections. Cinnamon is anti-inflammatory, antioxidant, antimicrobial, anti-diabetic, immune-boosting, heart-protecting and has cancer-fighting properties. Capsaican, an ingredient in hot peppers that is used to make paprika, is know to support immune function. Paprika can help improve the health of your eyes and also has antioxidants that fight free radical damage .

ENJOY!

Tomocado Salad

One of the sweetest, simplest, healthiest salads you can mix together in minutes!

WHAT’S IN IT

2 avocados; pitted and cut into 1 inch chunks

2 ripe tomatoes; seeded and cut into 1 inch chunks

¼ red onion, chopped or thinly sliced

OPTIONAL: cilantro leaves slivered

VINAIGRETTE:

3 T Extra Virgin Olive Oil

2 t vinegar – apple cider, red wine or balsamic

1/8 t salt

Pinch of ground pepper

HOW TO MAKE IT

In a medium sized bowl, gently combine avocados, tomatoes, red onion and cilantro.

Combine the vinaigrette ingredients in a jar. Seal the lid and shake vigorously 30 seconds until emulsified. Pour to taste over salad mixture and gently mix to coat tomatoes and avocados.

NOTE: This also makes a delicious bruschetta topping!

WHY IT’S HEALTHY

Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium.  Avocados contain about 20 vitamins and minerals, improve digestive health and promote healthy skin, hair and eyes. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels.  Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage.

ENJOY!

Watermelon Sweetie

WHAT’S IN IT

• 4 cups watermelon, cut into pieces

• ½ cup water

• 1 T organic 100% pure maple syrup

• Juice of ½ fresh lime

• 1 dozen mint leaves

• Sparkling water

HOW TO MAKE IT

1.    Blend watermelon, water, syrup, lime juice and mint leaves in a blender.

2.    Pour in a glass over ice, and top off with a shot of sparkling water just prior to serving.

3.    Garnish with lime slices and mint leaves if desired.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Mint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases. It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Veggie Fri(dge)ttata

 

WHAT’S IN IT

• 6 eggs

• 1 red bell pepper - diced

• 1 cup Kale or spinach – whole or slivered

• 8 mushrooms - sliced

• 4 stalks asparagus - trimmed and cut into 1 inch pieces

• 1 avocado

• 1 medium onion – thinly sliced or minced

• Parsley and/or your favorite herbs - chopped

• 1 inch piece Turmeric root, sliced

• 2 green onions (or chives) - sliced

• Sea salt and black pepper to taste

• Optional: ¼ - ½ cup parmesan or pecorino shavings, feta crumbles or vegan cheese

• Note: Veggies are suggestions; use any combination of veggies you have in the fridge!

HOW TO MAKE IT

1. Beat eggs in medium sized bowl. Add salt and pepper to taste.

2. Heat 10 - 12 inch sauté pan over medium heat. Add 2 T of avocado oil.

3. Add onions. Cook, stirring occasionally, for 3 minutes.

4. Add red peppers and asparagus. Cook for 1 minute.

5. Add mushrooms, turmeric and kale. Mix together and cook for 3 - 4 minutes.

6. Beat eggs to mix, then pour into pan of veggies, tilting to spread the egg until it covers the bottom of the pan. Sprinkle with parsley and/or any other herbs you like. Let sit for a few minutes until the egg sets. Sprinkle chopped avocado and vegan cheese (optional) over frittata, cover and let sit on low until the egg is fully cooked – about four minutes. You can also put it under the broiler for a few minutes until cooked. Top with chopped green onions or chives. Cut into 4 – 6 slices and serve warm or at room temperature.

WHY IT'S HEALTHY 

Red Peppers have a high concentration of antioxidants, including lute in which keep eyes healthy.   Just one pepper provideS twice the daily recommended amount of vitamin C and ¾ the daily recommended amount of vitamin A.  Kale is a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is also a great detoxifier and full of nutrition, including B vitamins such as folic acid, traces of B12 coenzymes, and vitamins A, C, and K. It’s highly remineralizing, especially for those low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamine. Avocados contain about 20 vitamins and minerals, improve digestive health and promote healthy skin, hair and eyes.  Onions are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Turmeric is a powerful anti-inflammatory. Enjoy!

ENJOY!

Strawberry Mango Dip

WHAT'S IN IT

1 ripe mango, diced and chopped small

1 clove fresh garlic, minced

½ cup fresh cilantro, chopped

½ cup red onion, chopped

½ t hot pepper sauce

1 inch fresh ginger, peeled and grated

¼ t cumin

2 T fresh lime juice

Optional: 3 T canned chilies

HOW TO MAKE IT

Combine mango, garlic, cilantro, red onion, pepper sauce and ginger. Add cumin and lime juice. Stir gently and refrigerate until serving. 

Let stand at least 1 hour before serving. For best flavor, serve same day as prepared. 

WHY IT’S HEALTHY

Mangos are a good source of magnesium and potassium, so they are a natural way to lower blood pressure. They are also high in vitamin B6, which is essential for maintaining brain function, and can have up to 40% of the daily requirement for fiber.  Organic Strawberries are rich in antioxidants, have 149% of daily vitamin C needs, and are a good source of fiber. They contain flavonoid antioxidants (anthocyanin and catechin) which have been associated with lowering the risk for chronic diseases including cancer and cardiovascular disease. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against “bad” LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Cumin helps the body absorb and assimilate nutrients much more efficiently. It contains anti-cancer and anti-tumor properties and has been shown to detoxify the body by boosting liver and kidney function. It is known to help benefit colds and flu as well as asthma. Limes are ultra-hydrating and electrolyte–producing.  They are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body, and they have some of the most highly absorbable Vitamin C. 

ENJOY!

Hummus

WHAT’S IN IT

1 ½ cups dried chickpeas, soaked in water overnight

½ t baking soda

Sea Salt

2 garlic cloves, finely grated

3 - 4 t fresh lemon juice

1 ¼ - 1 ½ cups tahini

4 T EVOO (plus more for garnish)

Paprika (sprinkled for garnish)

 

HOW TO MAKE IT

Drain soaked chickpeas. Place in medium saucepan and cover with water 2 inches above chickpeas. Add baking soda and cook over moderate heat until they become soft and skins break down (60 -90- minutes). Season chickpeas with salt and cool completely in the cooking liquid.

Once cooled, place the chickpeas, ¼ cup of the reserved cooking liquid, garlic and lemon juice in a food processor. Puree til smooth, about 4 minutes. Add tahini and EVOO, continue to process until hummus thickens. Add more lemon, salt to taste. Garnish with a generous swish of EVOO and a sprinkle of paprika

Recipe from The New Mediterranean Table by Sameh Wadi

WHY IT’S HEALTHY

Chickpeas are high in fiber, which helps improve digestion and support heart health, helps control blood sugar levels, and guards against cancer, heart disease, diverticulosis and kidney stones. Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Tahini is a good source of B vitamins and minerals like magnesium, copper, phosphorus, manganese, iron and zinc. The iron in tahini helps prevent anemia and fatigue. Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Paprika contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease. It can be used to improve heart and eye health. Cumin helps the body absorb and assimilate nutrients much more efficiently. It also contains anti-cancer and anti-tumor properties, and has been shown to significantly reduce the risk of stomach, colon, and liver tumors. It has also been shown to detoxify the body by boosting liver and kidney function. It is known to help benefit colds, flu, insomnia, asthma, pneumonia, chronic bronchitis, muscle spasms, and arthritis. 

ENJOY!

Bean Dip

WHAT'S IN IT

1 can black-eyed peas

1 can pinto beans

1 (15 oz) can diced tomatoes

1 can organic white corn

4 oz jar of pimientos

I sweet pepper, chopped

I cup chives, chives

¼ cup parsley, chopped

In a large bowl, combine beans, tomatoes, corn and pimientos (drain juices before mixing if you don't want soupy dip). Add pepper, chives and parsley. Mix gently.

 HOW TO MAKE IT

TO MAKE THE DRESSING: combine the following ingredients in a small pan, and heat to a gentle boil. Pour over mixture when cooled and mix together.

½ cup olive oil (or coconut oil)

½ cup cider or red wine vinegar

2 T honey

1 t salt

1 t pepper

1-2 cloves pressed garlic

WHY IT'S HEALTHY

Black-eyed peas are high in dietary fiber which helps improve the health of the entire body, especially the digestive system. They are also high in iron, folate (a B vitamin needed to make normal red blood cells) and potassium - a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease.  Pinto beans contain kaempferol, a flavonoid known to help reduce inflammation. Studies have found that one of the benefits of eating foods that contain kaempferol includes reducing the risk of developing cancer. Pinto beans can also be helpful in reducing cholesterol levels. Tomatoes are high in antioxidants and one of the best sources of the phytonutrient called lycopene, which is closely tied to enhanced immunity and cancer risk reduction. They have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Organic White Corn is a good source of Vitamin C, magnesium, some B vitamins and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Pimento has detoxifying, antibacterial, antioxidant and anti-stress properties. It can help boost the immune system. Bell peppers help to lower cholesterol levels, and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Parsley is a detoxifier and full of nutrition, including B vitamins as well as vitamins A, C, and K. If you are low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  It’s also helpful for anything related to the mouth; like gum disease and tooth decay. Olive oil has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage.  Coconut oil reduces inflammation, helps boost the immune system, improves the LDL:HDL ratio, and improves energy and endurance. Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.

ENJOY!