This smoothie makes a nourishing and energizing snack rich in vitamins, antioxidants, and fiber—and my family likes it.
Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
2 ripe bananas
½ can (7 oz.) coconut milk or milk of choice
1 cup plain kefir (easily digestible) or plain yogurt
2 tablespoons almond butter
1 tablespoon ground flaxseed or chia seeds
1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
2 cups ice
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.
Preparation: 10 minutes
Beets are a naturally sweet root vegetable that are packed with vitamins and minerals.
They are a good source of vitamin B and iron. Beets are a source of betalains, which have been shown to provide antioxidant, anti-inflammatory and detoxification support. B-vitamins have been shown to prevent brain atrophy. This soup is a delicious way to introduce beets into your family’s repertoire. Beet’s bright pigment can stain, so be careful!
6 large beets
2 shallots, finely chopped
½ inch fresh ginger, grated
2 limes, juiced
To roast beets, preheat oven to 350°.
Wash beets gently to leave skin in place. Trim, leaving an inch or so of the stem and taproot. Place in a baking dish with about ½ cup water, cover and bake until soft, about 45 minutes. Allow to cool slightly, rub skin off and dice.
Peel and finely chop shallots. Grate ginger. Juice limes.
1 teaspoon cumin, ground
1 teaspoon coconut oil
1 quart (32 oz., or 4 cups) chicken or vegetable stock
1 15-oz. can coconut milk
2 tablespoons cilantro
Sauté shallots, cumin and ginger in coconut oil in a large soup pot over medium heat. When shallots are soft, add beets and stock. Bring to a boil, then reduce heat and simmer 5 minutes. Let cool slightly, then use an immersion blender or transfer to a blender to puree. Stir in coconut milk and lime juice.
Ladle into bowls, garnish with cilantro.
Preparation: 10 minutes, plus 45 for roasting
A favorite for Sunday brunch, this dish reheats well and is a good choice for a do-ahead weekday breakfast.
2 sprigs rosemary
1 bunch green onions
½ pound Brussels sprouts
2 portabella mushrooms
2 cloves garlic
2 inches fresh ginger
1 sweet potato
Separate eggs, set aside. Stem rosemary, and chop. Chop green onions, Brussels sprouts and mushrooms. Mince or press garlic. Press ginger. Peel and dice sweet potato. Juice lemon.
5 tablespoons butter
1 tablespoon turmeric
Melt butter in a small saucepan over medium heat. Add rosemary and turmeric, cook for a minute or two. Remove from heat and set aside.
To prepare the sauce, combine egg yolks with ¼ cup of water and lemon juice in the top part of the double boiler or a small bowl that will fit over the saucepan of simmering water. Whisk mixture for several minutes, until it begins to thicken. Slowly add butter mixture and continue to whisk until well mixed and sauce is thickened. Remove from heat and set aside.
2 tablespoons coconut oil
2 teaspoons pepper
½ teaspoon salt
Sauté onions, garlic and ginger in a skillet over medium heat. While onions are cooking, heat 2 inches water in a small saucepan or double boiler until simmering.
When onions are soft, add sweet potatoes and ¼ cup water. Cover and cook a further 8–10 minutes, stirring frequently. When sweet potatoes are soft, add Brussels sprouts and portabella and cook 4–5 minutes longer, stirring frequently. Season with salt and pepper.
Prepare eggs as desired; if scrambling, mix in separated whites to avoid waste.
Divide hash among plates; serve each with an egg and sauce.
Preparation: 30 minutes
Reminiscent of tabouli, this bright, light wrap filling is delicious as a side salad on its own, or wrapped in lettuce leaves.
¼ cup pumpkin seeds
1 tablespoon fresh mint
1 bunch parsley
1 bunch radishes
½ pound jicama
1 large avocado
8 kalamata olives
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
Finely chop mint, parsley and radishes. Peel and finely chop jicama. Seed and dice cucumber. Peel, pit and dice avocado. Pin and mince olives. Juice lemon.
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
½ teaspoon Himalayan sea salt
In a small bowl, whisk together olive oil, vinegar, lemon juice and salt.
1 teaspoon cumin
⅓ cup goat cheese crumbles (optional)
½ teaspoon ground black pepper
Combine pumpkin seeds, cumin, cheese, veggies, olives and mint in a large bowl, mix well. Toss with dressing. Let sit 15 minutes or more prior to serving.
Romaine or another lettuce
Spoon jicama mixture into lettuce leaves and roll.
Preparation: 20 minutes active, plus 15 minutes to set