Francie Healey
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Recipes

Herbed brown rice medley

6/8/2018

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This is a complex, interesting dish.

Picture
Photo by Arria Belli (CC BY-SA 2.0)
Visually stunning, it also provides a wealth of textures and health benefits. Brown rice is rich in manganese, which is a powerful antioxidant. Manganese also helps in the synthesis of fatty acids, which are critical for a healthy nervous system. For those who are avoiding grains, feel free to substitute roasted sweet potato or a winter squash of your choice. Pumpkin seeds are a fantastic source of zinc, which supports immune function and skin health.
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

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Kale and Beet Salad

1/27/2017

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This dazzling salad is a big hit with guests and at potlucks.

Picture
It’s bright, colorful and utterly appealing. For added flair, consider slicing the beets or cutting them into fine matchsticks. Beets are mighty, yet humble root vegetables. They contain powerful antioxidants and anti-inflammatories. Like other cruciferous vegetables, kale has a high concentration of the antioxidants carotenoids and flavonoids, which have been shown to prevent cancer. Kale is also an excellent source of vitamin K, which is a critical nutrient in supporting the body’s inflammatory process. This is a wonderful salad for any point along your journey to better health. 
Prep
½ cup pumpkin seeds
1 bunch kale
1 large golden beet
1 large red beet
½ red onion
2 tablespoons fresh dill
1 clove garlic
½ lemon
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring frequently. Separate kale leaves from stems, slice leaves and stems. Peel and dice beets.  Chop red onion and dill. Mince or finely slice garlic. Juice lemon to make 1 tablespoon juice.

Marinade
Himalayan salt
Freshly ground black pepper
3 tablespoons red wine vinegar

Place kale, beets and onion in a large mixing bowl and season liberally with salt and pepper. Mix and top with the vinegar. Set aside. (This can be done up to a couple hours in advance.)

Salad
6 tablespoons extra virgin olive oil
½ cup crumbled feta

Whisk together the oil, garlic, dill, lemon juice. Toss the oil mixture with the kale, beets and onion. Add feta and pumpkin seeds. Mix and serve.

Serve
Serve salad topped with feta and pumpkin seeds
 
Preparation: 20 minutes
Serves: 4
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