Beets make a surprisingly delicious red sauce that pairs beautifully with spaghetti squash.  Photo by Simon Huntley (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 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 1 spaghetti squash 1 tablespoon coconut oil 1 medium shallot 4 cloves garlic 2 medium beets ½ cup cauliflower 2 carrots ½ cup fresh basil 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 1 tablespoon coconut oil 1 tablespoon fresh thyme 1 tablespoon fresh rosemary 1½ cup vegetable broth ½ cup coconut milk 1 teaspoon Himalayan salt 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
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Related to the dandelion, burdock root provides a base for this delightfully simple, unpretentious dish.  Photo by fitkitchen (CC BY 2.0) Pretty and flavorful, it is sure to impress even the most die-hard meat fans in your life. Burdock root has been prized for its healing properties in traditional Asian and European societies for centuries. Western medicine is just beginning to recognize burdock root’s potential as an anti-inflammatory, antioxidant, and antibacterial agent. Burdock is rich in calcium, flavonoids, iron and potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.
Prep 2 cups burdock 1 carrot 1 sweet potato 2 cups broccoli 2 cups kale Peel and slice burdock root, julienne carrot. Dice sweet potato. Chop up broccoli and kale. Cook 2 tablespoon coconut oil 4 cups chicken broth ¼ cup tamari Heat oil in large pot; add burdock, carrot, sweet potato and chicken broth. Bring to a boil, reduce heat; simmer, covered, 20 minutes. Add broccoli and kale, return to a boil; cover and simmer a further 5 minutes. Remove from heat and stir in tamari. Serve Ladle into bowls and enjoy! Preparation: 45 minutes Serves: 4 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 Healing mushrooms and spices really jazz up tilapia’s gentle flavor.
Prep
1 pound shiitake mushrooms 3 limes 2 shallots 2 cloves garlic 1 cup cilantro 2 teaspoons salt 4 tilapia fillets Prep mushrooms by wiping clean and slicing thinly. Juice two limes and slice the other into wedges. Peel and thinly slice shallot. Peel and press or mince garlic. Roughly chop cilantro. Mix salt and lime juice, pour over tilapia. Fish 3 tablespoons coconut oil 2 teaspoon chile powder 1 teaspoon pepper In a skillet, heat coconut oil and cook fish over medium heat 2-3 minutes on each side. Remove from pan and set aside. Add shiitake mushrooms, shallot, salt, pepper, garlic and chile powder to skillet. Cook for another 2 or 3 minutes, or until mushrooms are soft. Serve 4 cups mixed baby greens Divide fillets among dishes, top with mushrooms. Serve on a bed of mixed baby greens. Garnish with a slice of lime and cilantro. Preparation: 15 minutes Serves: 2 This is a complex, interesting dish.
Prep
1 cup brown rice 1½ cups vegetable broth ¼ cup pumpkin seeds ⅓ cup cilantro 1 cup spinach 1 clove garlic ½ cup celery ½ lemon Cook rice in a medium saucepan with broth, according to package instructions. 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 3 tablespoon extra-virgin olive oil 1 tablespoon walnut oil ½ teaspoon salt ½ teaspoon ground pepper ¼ cup feta cheese ¼ cup dried cranberries 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 rice. Sprinkle with feta and cranberries. Toss again right before serving. Serve Serve with a squeeze of lemon. Preparation: 45 minutes Serves: 4 My poached egg bowl makes a warm and gently nutritious meal.
Prep
quinoa 2 cloves garlic, chopped 1 shallot, chopped 3 cups spinach, chopped 2 carrots ½ inch ginger 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 ½ tablespoon white vinegar 4 eggs ½ teaspoon salt ¼ teaspoon freshly ground pepper 2 tablespoons coconut oil ¼ teaspoon turmeric 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 My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.
Prep
½ cup frozen edamame 3 pounds sweet potatoes ½ inch ginger ½ lime ½ small red onion 3 stalks celery ¼ cup fresh dill Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill. Stovetop In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool. Dressing 2 tablespoons Dijon mustard ⅛ teaspoon cinnamon ¼ teaspoon Himalayan salt ¼ teaspoon black pepper Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper. Salad Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing. Cover and refrigerate at least two, and up to 24 hours. Preparation: 20 minutes, plus 2 hours 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 “A delightful retreat from the bland chicken patties of yesterday.”
Prep
2 garlic cloves ⅔ cup cilantro 3 green onions 1 teaspoon fresh ginger Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger. Patties 1 pound ground chicken 1 teaspoon red chile powder (or to taste) 1 teaspoon fish sauce ½ teaspoon Himalayan salt ½ teaspoon pepper ½ lime ½ teaspoon turmeric 2 tablespoon coconut oil 2 tablespoon hemp seeds Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds. Grill Sauté or grill about 8 minutes on each side, or until done. Serve Mixed salad greens Serve over a bed of your favorite greens Preparation: 15 minutes Serves: 4 |
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