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 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 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 This gingery salmon soup is bright and rich—a perfect follow-up to a day outdoors.
Shopping tip
When purchasing fresh salmon, ask your fishmonger to debone and remove skin for you. Prep salmon 1 pound wild salmon 1 teaspoon Himalayan salt If not already done, prep salmon by deboning and removing skin. Season with 1 teaspoon salt, and cut into 1 inch cubes. Refrigerate for 30 minutes while preparing the soup. Prep soup 3 shallots, chopped 1 tablespoon butter 4 cups chicken stock 2 cans coconut milk 1 inch ginger, grated 2 stalks fresh lemon grass ½ teaspoon red curry paste ½ teaspoon fish sauce 1 teaspoon Himalayan salt 4 ounces rice noodles 1 bunch baby bok choy, chopped In a dutch oven or soup pot, sauté shallots in 1 tablespoon butter until translucent. Add stock, coconut milk, ginger, lemon grass, curry paste, fish sauce and salt. Bring to a boil over medium heat, cook for 20 minutes. Decrease heat to low and simmer for another 5 minutes. Increase heat to medium, add salmon and simmer for 5 minutes. Add rice noodles and baby bok choy and continue simmering until rice noodles are cooked, approximately 5 minutes. Serve 1 lime, cut into wedges 2 tablespoons cilantro, chopped Ladle into bowls, garnish with cilantro and lime wedges. Preparation: 60 minutes Serves: 4 |
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