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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Poached Egg Bowl

6/1/2018

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My poached egg bowl makes a warm and gently nutritious meal.

Picture
Photo by Rob Galloway (CC BY 2.0)
Not just for breakfast, it also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
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
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