This tasty curry features red kuri, a beautiful winter squash. Photo by Mike Haller (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 ½ cup coconut, shredded 1 medium red kuri squash 1 tablespoon coconut oil 1 sweet onion 2 cloves garlic 2” fresh ginger 3 cups cauliflower 2 cups kale 1 lime quinoa 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 2 tablespoons coconut oil 2 teaspoon coriander, ground ½ teaspoon salt 1 teaspoon turmeric 1 teaspoon mustard, ground 1 teaspoon chile powder, ground ½ teaspoon cayenne, or to taste ½ teaspoon cumin ¼ teaspoon cardamon 2 cups chicken broth 1 can coconut milk 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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Beets are a naturally sweet root vegetable that are packed with vitamins and minerals. Photo by Dani Nofal (CC BY 2.0) 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!
Prep 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. Soup 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. Serve Ladle into bowls, garnish with cilantro. Preparation: 10 minutes, plus 45 for roasting Serves: 4 Reminiscent of tabouli, this bright, light wrap filling is delicious as a side salad on its own, or wrapped in lettuce leaves.
Prep
¼ cup pumpkin seeds 1 tablespoon fresh mint 1 bunch parsley 1 bunch radishes ½ pound jicama 2 carrots 1 cucumber 1 large avocado 8 kalamata olives ½ lemon 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. Dressing 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. Assemble 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. Serve Romaine or another lettuce Spoon jicama mixture into lettuce leaves and roll. Preparation: 20 minutes active, plus 15 minutes to set Serves: 4 For a healthy and satisfying take on tacos, I have added sweet potato and substituted chard for taco shells.
Prep
1 large shallot 2 cloves of garlic 1 lime 1 can black beans, or 2 cups cooked beans 1 large sweet potato 1 bunch chard 1 avocado ¼ cup cilantro Peel and finely chop shallot and garlic. Juice lime. Rinse and drain beans. Grate sweet potato, leaving skin on. Cut the chard leaves from the stems, set aside. Finely chop chard stems. Peel, pit and slice avocado. Roughly chop cilantro. Filling 1 tablespoon coconut oil 2 teaspoons curry powder ½ teaspoon turmeric 2 teaspoons cumin ½ teaspoon chili powder (optional) Salt and pepper to taste ½ cup water Sauté garlic and shallot in coconut oil until shallot is soft. Add spices and sauté a few minutes longer, stirring constantly. Add sweet potatoes, chard stems, lime juice and water; cover and simmer until sweet potatoes are nearly done, adding more water if necessary and stirring occasionally. Add in black beans and continue to cook until beans are warm and liquid is gone. Wraps Rinse chard leaves, but don’t dry them. Heat a dry skillet, place leaves individually or a few at a time on skillet and cover. They will steam with the water left on the leaves from rinsing. Watch them carefully; it only takes about a minute! Serve Wrap a few spoonsful of the filling in each leaf. Garnish with avocado and cilantro. Preparation: 30 minutes Serves: 4 |
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