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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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 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 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 I like eggs and the protein they provide
Prep
1 large shallot 1 tablespoon cilantro or parsley 1½ cups shiitake or other mushrooms 2 cups fresh spinach 3–4 medium red potatoes Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice potatoes. Frittata 8 eggs ½ cup grated Parmesan cheese ½ teaspoon turmeric ½ teaspoon salt 6 tablespoons extra-virgin olive oil 2 tablespoons vegetable or chicken broth Beat together eggs, cheese, turmeric, and salt. Set aside. In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture. In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread red potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm. Serve When done, run rubber spatula around edge of frittata, cut in wedges, and serve. Preparation: 45 minutes Serves: 4
Prep
1 medium shallot, minced 1 tablespoon champagne vinegar ½ teaspoon Himalayan salt 2 lemons sprouted brown rice Peel and mince shallot, mix with vinegar and salt, set aside. Slice lemons into sixteenths and remove core and seeds. Slice wedges into very thin triangles. Make sprouted brown rice according to package directions, enough for four servings. Preheat oven to 200°. Salmon 2 pounds salmon filet ¼ cup olive oil 1 teaspoon Himalayan salt 1 teaspoon freshly ground pepper Place a baking dish with water in the lowest rack of the oven. Rub salmon with oil and sprinkle with salt and pepper. Place on a baking sheet and bake, uncovered, 45 minutes to an hour, or until the fish is firm to the touch and juices start to bead on the surface. Relish ¼ cup olive oil 2 tablespoons chopped cilantro ¼ teaspoon freshly ground pepper Add lemons, olive oil, cilantro and pepper to the shallot mixture. Mix well and refrigerate until salmon is done. Serve 4 cups mixed greens Serve salmon on a bed of mixed greens, with a side of sprouted brown rice and a heaping spoonful of relish. Preparation: 15 minutes active plus 1 hour to bake Serves: 4 The secret to a good stir-fry is preparation!
Prep
Sprouted rice or quinoa 1 shallot 2 cups shiitake mushrooms 2 cups broccoli florets 3 large carrots 6 cloves garlic 1½ inch piece ginger 2 cups chicken, cooked 1 lime Cook quinoa or rice according to package directions, to make 2 cups cooked grains. Finely chop shallots. Roughly chop mushrooms, and broccoli. Thinly slice carrots. Mince or finely chop garlic, grate ginger. Shred or roughly chop chicken meat. Slice lime into wedges. Stir-fry 2 tablespoons coconut oil ½ cup coconut aminos ½ teaspoon Himalayan salt 1 tablespoon turmeric ½ cup sugar snap peas Heat coconut oil in a wok or large skillet. Add shallots and cook 1 minute, stirring frequently. Add mushrooms; cook 2 minutes, stirring frequently. Add garlic and ginger, then carrots and broccoli; cook 3 minutes, stirring frequently. Stir in coconut aminos, salt and turmeric. Add peas and chicken; cook long enough to warm chicken. Serve Serve over rice or quinoa with lime wedges. Preparation: 45 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 This is a mellow, yet pleasing curry  This gentle curry is a sweet combination of sweet and mild heat. In addition to balancing the squash’s natural sweetness, the curry paste provides antioxidants and cancer-fighting benefits. If you prefer a more robust curry taste, feel free substitute with a stronger curry paste. Winter squash, such as butternut, provides many vitamins and minerals such as B vitamins, potassium and magnesium, as well as Omega 3 and fiber. Prep
1 cup shallot, finely chopped 2 cloves garlic, thinly sliced 2 pound butternut squash 1 can chickpeas ½ cup cilantro 2 cups quinoa Peel and slice shallot and garlic. Peel and remove seeds from one large butternut squash, chop into bite-sized chunks. Rinse and drain one can chickpeas. Chop cilantro. Cook quinoa according to package instructions. Curry 1 tablespoon coconut oil 1 can coconut milk 3 tablespoons mild curry paste, or more to taste 1 teaspoon salt In a large pot over medium heat, melt coconut oil. Add shallot and garlic and cook, stirring frequently, until shallot is soft, about 3 minutes. Add coconut milk, curry paste and salt, bring to a boil. Add squash, return to boil. Reduce heat and simmer, uncovered, 15 minutes or until squash is tender. Stir in chickpeas and cilantro, continue to cook until warmed through. Serve 1 lime Slice lime into wedges; serve curry with a squeeze of lime over a bed of quinoa. Preparation: 30 minutes Serves: 4 |
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