Coconut Cilantro Chutney

One of my sweet 30-something nephews came over for lunch today.  We hadn't really visited for some time since he lives an hour away. We caught each other up on news over chicken tacos, chicken Thai curry, whole wheat couscous, kale salad and spinach flat bread (I like eclectic meals).

I realized that I didn't have a chutney to serve, since most are so full of sugar I rarely buy them.  I came across this recipe... It goes very well with fish too, and takes just minutes to whip up.

Coconut Cilantro Chutney Recipe

GreenCoriander chutney

  • 3/4 c. shredded unsweetened Coconut

  • 3/4 c. fresh organic Cilantro, coarsely chopped

  • 1 small seeded organic Serrano chili,  quartered

  • 1/2 c. light coconut milk (or green tea)

  • Juice of 1/2 organic Lime

  • dash of Sea Salt

Place all but Lime juice in blender, or food processor, and pulse until consistency is almost smooth.

Pour into a bowl and mix in lime juice. Taste and adjust seasoning.

As a variation you may add 1 clove of garlic to veggies, or a 1/2 inch slice of ginger.

Makes about 1 cup of chutney.

~ āp kā khānā svādiṣṭa ho! ♥

Eggplant Caponata - King of Vegetables

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

  • 2 lbs. organic Eggplant, peeled and diced

  • 2 Tbs. Extra Virgin Olive Oil

  • 1 c. organic White Onion, small diced

  • ½ c. organic Bell Pepper, small diced

  • 2 Tbs. Garlic, finely chopped

  • 2 c. organic Tomatoes (peeled, seeded, and small diced)

  • ¼ c. organic Basil, fresh chopped

  • 2 Tbs. Sherry Vinegar

  • 1 Tbs. organic Lemon, squeezed

  • 1/8 tsp. Monk Fruit powder

  • 1 small Green Chili, minced (opt.)

  • ¼ c. Green Olives, chopped

  • 2 tsp. Black Pepper, coarsely ground

  • 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

capanota

~ Buon Apetito!

♥

Apples and Butternut Squash

Crock Pots are wonderful for easy, everything-in-one-pot meals. I love recipes that combine fruits and vegetables. 

Recipe

This recipe makes a lovely side dish to curries, grilled chicken or fish.

  • 1 Tbs. organic grass-fed, Ghee

  • 1/2 ts ground Ceylon Cinnamon

  • 1/4 tsp ground Nutmeg

  • 1 lb organic Butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 5 cups)

  • 2 large tart organic Apples, cored, cut into 1/2-inch cubes (4 cups)

  • 1/2 organic White Onions, chopped

  • 2 Tbs. pure Maple syrup

  • 1 Tbs. Balsamic vinegar

Combine spices in a small bowl, and set aside.

Put squash in Crock-pot. Add apples and onion. Sprinkle with spices and add maple syrup.  Stir to combine well.

Cover and cook on LOW for 6 - 7 hours, or until vegetables are tender.  Stir in butter and adjust seasoning just before serving.

~ En Guete! ♥

Kale and Bean Wraps

Filling

  • 1 Tbs.organic extra virgin Olive Oil

  • 1 organic White onion, sliced thin

  • 5-6 cups mixed organic Greens (Kale, Chard, Spinach, Collards, Watercress…)

  • 1 c. organic Carrots, shredded

  • 1 c. cooked sprouted Lentils (cook in broth or green tea and spices to give it flavor)

  • 1 c. Mung Beans, soaked overnight or till sprouted

  • 1/4 c. Water or Vegetable broth

  • 2 Tbs. organic Ginger, chopped

  • 3 Tbs. organic Tamari Sauce (Gluten Free)

  • 1 Tbs. Sweet Chili Sauce

  • 1 tsp. Black Pepper

  • 1 tsp. Cayenne Pepper

Pour olive oil into a large sauté pan over medium heat. Tilt pan to spread oil on bottom of pan. Add onions and saute for 2 minutes, then add greens and carrots.

Stir for 5 -6 minutes or until greens turn bright.

carrot onion kale saute

carrot onion kale saute

Add Mung beans, lentils and water. Stir to mix.  When it starts to simmer, turn heat to low, cover and cook for 10-12 minutes, stirring occasionally.

Add ginger, and seasoning. Stir well, cover and simmer for another 10 minutes, stirring occasionally, until kale is tender. Add more water if necessary.

Taste and adjust seasoning.

Serve wrapped in wilted Chard leaf, whole grain Tortilla, or open face on WASA Rye crackers.  Bon Apetit.

Zucchini Fudge Brownies

No one will ever guess these brownies are healthy! They are gooey and delicious.

black bean brownies

black bean brownies

Recipe

  • 1 c. organic Black beans, drained

  • 1 under-ripe Banana, cut into 5 pieces

  • 1/4 c. organic GF Oat or Buckwheat Flour

  • 1/4 cup organic Raw Cocoa powder

  • 1/4 c. organic Zucchini, shredded

  • 1-1/4 tsp. pure Vanilla Extract

  • 1/2 - 3/4 tsp. Cinnamon

  • 3/4 tsp. Baking Powder

  • 1/2 tsp. Baking Soda

  • 3 Tbs. Birch Xylitol or 1/4 tsp. Monk Fruit powder

  • 3 Tbs. pure Maple Syrup (opt)

  • 2 Tbs. brewed Green Tea or Water

  • Toasted Pecans (opt.)

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4

black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw

black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Place pan on a rack and wait 20 minutes before cutting into squares.

Fruity Salad

Grapes have high sugar content, so eat in moderation.  Also make sure you bananas are firm and a little on the green side, since they too are high in sugar when ripe.

bowl-723390_1280.jpg

Makes 4 servings

  • 1/2 c. seedless organic Red Grapes

  • 1 c. organic Strawberries, halved

  • 1 red Fuji Apple, chopped

  • 1 c. organic Soft Tofu, crumbled

  • 2 Tbs. organic fresh Mint, chopped

  • 3 Tbs. Vegenaise

  • 1 tsp. Lemon Juice

  • dash of Monk Fruit powder

In a bowl combine Vegenaise, lemon juice, and monk fruit; stir well and set aside.

In a large bowl combine fruit, and spoon into serving dishes. Mix Tofu with mint and divide among dishes. Serve with the dressing.

Hot-Weather Recipes

Below are 3 Summertime Recipes

Quinoa and Mango Salad

This recipe can be made several hours before and refrigerated. Take it out of the refrigerator about 30 minutes before serving.

Mango Quinoa salad

Mango Quinoa salad

  • 2 c. brewed Green Tea

  • 1 c. uncooked Quinoa

  • 1 c. Mango, cut into small chunks (not too ripe to cut back on sugar content)

  • 1/2 c. sliced organic Green Onion

  • 2 Tbs. dried Cherries, chopped (opt.)

  • 2 Tbs. organic Parsley, chopped

  • 1/4 c. extra virgin organic Olive Oil

  • 1 Tbs. Apple Cider Vinegar (I recommend Bragg's organic)

  • 1 tsp. Dijon Mustard

  • 1/2 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

Combine tea and quinoa in a medium saucepan, and bring to a boil. Reduce heat, and simmer, covered, for 10 minutes. Remove from heat and let stand for 15 minutes. Then transfer to a large bowl.

Add mango, onion, cherries and parsley and mix well.

Combine liquid ingredients with spices and whisk until blended. Pour over quinoa, and mix. Makes about 8 servings.

Tropical Chicken Macadamia Salad

Spicy Vinaigrette

Combine the following in blender, adjusting seasoning as preferred:

Tropical Chicken Salad

Tropical Chicken Salad

  • Scant 1/4 c. organic E.V Olive Oil

  • 1/4 c. Red Wine Vinegar

  • 2 Tbs. Worcestershire Sauce

  • 1 Tbs. Cayenne sauce

  • 2 tsp. Curry Powder

  • 2 tsp. Stevia or Bocha Sweet

  • 2 Cloves Garlic, minced

  • 1/4 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

Reserve 1/2 c. of dressing.

Chicken Salad

  • 1 lb. boneless, skinless Organic free-range Chicken Breasts

  • 8 c. rinsed and torn Watercress and Boston or Green Leaf organic Lettuce

  • 1/4 c. coarsely chopped unsalted Macadamia Nuts

  • 1/2 c. shredded organic Coconut, toasted

  • 1 Tbs. organic Red Bell Pepper, diced (opt.)

Place chicken in large resealable plastic food storage bag.  Pour remaining dressing over chicken. Seal bag, and marinate in the refrigerator for 30 minutes.

Heat oven to broil, or prepare barbecue grill. 

chicken-1379373_1280.jpg

Remove chicken from marinade. Grill or Broil 10 - 15 minutes or until center is no longer pink (165º F).  Arrange greens on a platter. Slice chicken breasts and arrange over greens. Tops with nuts, coconut and bell pepper. Serve with reserved dressing. Makes about 4 servings.

Egg White Salad

This high protein salad has less than 2g. of fat per serving, and a whopping 11 g. of protein.

  • 6 Hi Omega-3 hard-boiled Egg whites, chilled and chopped

  • 1/2 c. chopped organic Celery

  • 1/4 c. chopped organic Red Onion

  • 1 Tbs. chopped dill or sweet organic Pickles

  • 2 Tbs. chopped organic Parsley

  • 3 Tbs. Vegenaise

  • 1 tsp. Dijon Mustard

  • 1 tsp. organic Lime Juice

  • 1/2 tsp. organic Lemon Juice

  • 1/8 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

  • 1/4 tsp. Cayenne (opt.)

Mix dry ingredients in a medium size bowl.

Mix dressing ingredients in small bowl, whisking till blended.  Pour over egg mixture.  Chill for 30 minutes.

Serve on lettuce leaves, whole grain crackers or on Gluten Free organic bread or WASA Rye Crackers

Wander to Vidalia

It's time to replace the old adage about "An Apple a Day" - with a new one -

"An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!

In Georgia, where

Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them. So let's add onions to our recipes with generous abandon.

Roasted dinner

Tofu and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.

  • 16 oz. Frim organic Tofu, cubed

  • 1 Tbs. Extra Virgin Olive Oil

  • Cold-pressed organic Coconut Oil (to coat casserole)

  • 3 organic Sweet Potatoes, peeled and sliced 1/4"

  • 4 c. organic Vidalia Onions, chopped

  • 3 c. organic Portobello Mushrooms, sliced

  • 1 c. Almond Milk

  • 2 Tbs. Brown Rice Flour

  • 1 Tbs. Worcestershire Sauce

  • Sea Salt, Black Pepper, and Paprika, to taste

  • Dash of Cayenne, opt.

Rinse chicken and pat dry. Over medium heat, lightly sauté Tofu in oil and drain on paper towel.

Grease a 2-quart casserole with coconut oil.

Mix milk, rice flour, Worcestershire sauce together.

Layer sliced potatoes, onions, mushrooms and chicken. Top with milk mixture and sprinkle with salt, pepper, and paprika.

Bake at 350° for 20 minutes. Serve with whole grains, quinoa, or wild rice Pilaf (1/4 c. serving)

~ To Your Health!

♥

The Sweet Potato Story

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene?  And that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Well did you know diabetics can eat sweet potatoeswithout worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women.

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.
Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi , so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using soy or coconut yogurt.

SWEET POTATO CAKES (Vegetarian and Gluten Free)

  • 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks
  • 2 tsp. organic Butter or Coconut oil, plus more for cooking
  • 2 Tbs. organic Green Onions, thinly sliced
  • 1-1/2 tsp. Tamari sauce
  • 1 clove Garlic, minced
  • 3/4 tsp. Sea Salt
  • pinch of Red Pepper flakes
  • Scant 1/2 c. organic Oat flour (gluten-free)
  • 1 Omega-3 Egg, well whisked

Sauce

  • 1/2 c. Soy or Coconut Yogurt
  • 2 Tbs. Lemon juice
  • 1 Tbs. Extra Virgin Olive Oil
  • 2 Tbs. chopped organic Dill
  • 2" section of organic Cucumber, thinly sliced
  • 1 Tbs. organic Red Onion, thinly sliced (opt.)
  • pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy! ♥

Dreaming of Minty Kabobs

On June 6th I had surgery to complete a cosmetic need after my surgery in May 2011. This to me is the culmination, the period at the end of the two-year cancer experience process I have lived. With God's grace, I can mark that day as the end of a transformation and the beginning of living what I learned in those two years...of giving back in any way I am able.

And so I am confined to the house, and mostly my room, for a week.  No bending, lifting, driving, jumping on the bed or doing the Macarena! Also, as a test of my willpower, no cooking!

Today is my son's last day of school, and so I have solicited the aid of J and my daughter to stock our dining room table with a whole wheat pizza, fresh veggies, and some type of dessert.  He's bringing a few friends over, but I will be hiding in my room with my apple slices, cinnamon and almond cheese snack!

I can type however!  At least for a few minutes...

And so of course, since thinking of food and reading and watching videos are all I can do (oh, and I colored a cartoon scene I drew a few months ago), I figure why not contemplate what I want to make the instant I have the ok to resume my activities!

Well, these Kabobs came to mind. Lamb seemed the right protein, and middle eastern spices the right compliment.

Minty Lamb Kabobs

This recipe makes about 4 servings.

  • 1 Tbs. whole wheat Bulgur, rinsed (use bran flakes or quinoa for Gluten Free version)
  • 2 tsp. Coriander
  • 2 tsp. Cumin seeds
  • 3 whole Cloves
  • 3 green Cardamom pods
  • 6 black Peppercorns
  • 1/2 inch piece of fresh Ginger
  • 2 Garlic cloves
  • 2 Tbs. chopped fresh Mint
  • 1 small organic Onion, chopped
  • 14 oz. ground organic grass-fed Lamb
  • 1/2 tsp. Sea Salt

Dip

  • 1/2 c. plain Soy or Coconut Yogurt
  • 1 tsp. Lemon juice
  • 2 Tbs. chopped fresh Mint
  • 3-inch piece of organic Cucumber, grated
  • 1 tsp. Mango Chutney

Soak bulgur wheat in 1/4 c. of warm water for 5 minutes. Drain.

Preheat oven on Broil.

Heat skillet over medium heat, and dry-fry the coriander, cumin, cardamom pods, cloves and peppercorns, until they turn a shade darker and release a roasted aroma. Watch and stir often to avoid burning.

Grind the spices in coffee grinder, spice mill or with mortar and pestle.

Put ginger and garlic in food processor or blender and process to a puree.  Add the spices, bulgur, mint, onion, lamb, and salt and process until finely chopped. You may alternately do this by hand, chopping garlic and ginger.

Mold kabobs into small sausage shapes or  4 metal or pre-soaked wood skewers. Cook under broiler for 10 - 15 minutes, turning skewers occasionally.

To make dip, mix all ingredients together in a small bowl.

Serve kabobs with lime slices and the cucumber - yogurt dip. Garnish with mint leaves.

~ To Your Health! ♥

When did Waldorf Creep into my Sandwich?

It's helpful to have something quick and healthy in your fridge ready to grab as you rush to work or an appointment.

Waldorf Chicken (or Tofu) Salad

This salad will keep for 2 - 3 days.

waldorf-salad

waldorf-salad

Waldorf Chicken Salad Sandwich

  • 2 cups cooked organic Chicken, diced (or 2 cups grilled or barbecued Tofu for Vegan recipe)

  • 2 tablespoons Apple Cider vinegar

  • 2 medium organic Granny Smith Apples, unpeeled and chopped

  • 1/2 cup organic Grapes (halved)

  • 2 organic Celery Stalks, thinly sliced

  • Shredded organic Green Leaf or Romaine Lettuce

  • 1/2 cup chopped Pecans or Walnuts

  • 2 Tbs. organic whole Cranberry Sauce (opt.)

  • 1/2 cup Vegenaise

  • ¼ tsp. Black Pepper

  • Dash of Curry

In a medium bowl, combine all ingredients; mix well. Cover and refrigerate 1 hour. Serve on whole grain bread, Udi's Gluten Free Chia bread or atop salad greens. ♥

Tart Cherries Invade Unsuspecting Brown Rice!

A lovely blend of flavors, fit for a luncheon served with a grilled fish or lime glazed chicken breast. Keep some tart dried Cherries around for this impromptu dish.  In a pinch you may substitute dried Cranberries.

You may cook the Gaba rice in advance (like early morning) since it takes about 35 - 40 minutes, and leave pot out until you're ready to make the Pilaf. I always have pine nuts in my freezer for immediate availability.

Recipe

Serves 8

  • 1 c.  chopped organic Green onion
  • 2 c.  chopped organic Celery
  • 1/2 c.  dried, Tart organic Cherries
  • 1/2 c. Pine Nuts
  • 1 Tbs. chopped fresh organic Thyme (or 1 teaspoon dried)
  • 1/2 tsp.  ground Black pepper
  • 1 Tbs. Coconut Oil (or Virgin Olive Oil)
  • 2 c. cooked brown Gaba rice (may use Wild Rice)

Put onion, celery, cherries, nuts, thyme, pepper and oil in a large skillet.

Cook, uncovered, over medium heat 10 minutes, or until vegetables are tender; stir occasionally. Add rice; mix well.

Cook 3 to 4 minutes, or until thoroughly heated.

That's it, simple and scrumptious!

~ Enjoy! ♥

When Chia Met Chocolate Almond Milk..

They danced all night, and in the morning... they were one!

I happened upon this recipe for Chia Chocolate Pudding at Simplysugarandglutenfree.

I tried a version with Coconut Milk which I posted before, but I have to admit I prefer less coconutty flavor so this one is right up my alley!

Got a Chia recipe you like?  Share it with us!

 

The recipe makes 2 servings, so double it for leftovers!

  • 1 c. unsweetened Chocolate Almond Milk
  • 1/4 c. Chia seeds (regular or Salba brand)
  • 2 Tbs. currants, dried cherries, or dried cranberries (optional)
  • 5 - 6 drops liquid Vanilla Stevia (alcohol-free), or to taste

Pour almond milk in a pint mason jar. Stir in the chia seeds and dried fruit.

Place the lid tightly on the jar and refrigerate overnight.

Stir well, and add additional almond milk to adjust the consistency if desired.

                                    photo courtesy of Chow.com

Sweeten to taste with liquid vanilla stevia.

Serve in stemmed glass pudding cups with a sprig of Mint for a beautiful presentation.

~ Cheers! ♥

Wrap It in a Leaf - Vegetarian

This recipe looked and sounded so good I had to re-post! Will be making some tomorrow (if I remember to pick up a head of iceberg!)

 RePosted from : http://vegetarianventures.com/

Tofu Lettuce Wraps

  • 1 head of organic iceberg lettuce
  • 4 garlic cloves, minced
  • 1 inch piece of ginger, grated
  • 1 block firm tofu, drained and cut into small “match-like” sticks
  • 1 organic carrot, cut into small “match-like” sticks
  • 6 small organic mushrooms, thinly sliced
  • 1 Omega-3 egg
  • 1/2 a head of red cabbage
  • 2 organic spring onions, sliced
  • 2 cups organic bean sprouts
  • 2 Tbs. soy sauce
  • 3 Tbs. teriyaki sauce
  • dash of chili powder
  • 1 Tbs. extra virgin organic olive oil
  • dry roasted peanuts, for garnish

In a large skillet, heat up the olive oil over medium heat. Add the garlic and ginger and saute for a minute.

Next, add in the tofu, carrot, mushrooms, cabbage, and spring onions and saute another minute (if the pan gets try add a little water). Mix in the lime juice, soy sauce, chili powder and Teriyaki sauce.

Push ingredients to the side and crack the egg in the skillet. Stir quickly to break the yoke and then incorporate the egg with the rest of the mix. Once the egg is cooked, remove from heat and add in the bean sprouts.

Assemble by filling a whole piece of lettuce with 2 or 3 tablespoons of mixture and then sprinkle peanuts on top.

~ Bon Apetit! ♥

Kale to the Chief? .and How to Plan Your Meals

He'd be a lot healthier! If you told me 6 years ago, that I would grow to love this vegetable with a head of curls that vies my own, I would have fallen over into the clover, laughing like crazy Maizy (whoever she is)!

kale2
kale2

But the seemingly impossible has once occurred. It happened with Eggplant about 22 years ago.

1/2 cup of cooked Kale has an ORAC (Oxygen radical absorbent capacity) of 1150.  A minimum of 6500 is the recommended daily intake.  Add just 1/4 tsp. of Cinnamon and you've upped the dish by another 2675 to give you over half the daily goal in a 1/2 c serving of food!

If you have a cup of blueberries for breakfast or dessert (ORAC 3250), you've met your daily minimum of health supporting anti-oxidants.  Easy when you use the ORAC Chart.

shiitake
shiitake

I am always experimenting with Kale, since it lends itself to flavor exploration. Below is recipe that includes Shiitake Mushroomswhich are known for their anti-fungal, anti-tumor and anti-viral properties. Lentinan, an active compound found in shiitake mushrooms, helps boost the immune system, enhancing your ability to fight infection and disease.

Kale with Shiitake and Garlic

  • 2 Tbs. Extra Virgin Olive Oil
  • 1 med. organic White Onion, diced
  • 1 head of organic Kale, washed, and chopped
  • 7-8 Shiitake Mushrooms, sliced or diced
  • 2 c. hot Water
  • 4 cloves organic Garlic, chopped
  • 1 Tbs. freshly squeezed organic Lemon Juice
  • 1 tsp. Sea Salt (or to taste)
  • 1/2 tsp. Black pepper
  • 1/4 tsp. Cinnamon

Place a large pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onion and turn to medium low.  Saute, stirring, until onion is translucent.

Add kale and cook stirring until kale is bright green. Add mushrooms and stir to mix. Add hot water, return heat to medium, cover and cook for 15 minutes.

Add garlic, lemon and spices, stir to mix.  Cover and simmer on low for another 10-15 minutes or until Kale is cooked through.

Kale and Shiitake
Kale and Shiitake

Adjust seasoning to taste. Serve with lemon wedge alongside brown rice and chicken or fish.

~ Sahtein (double health)! ♥

When Fish Meets Spicy Red Sauce

I keepf frozen, wild-caught Cod in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish. It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil

  • 1/3 c. finely chopped organic Onion

  • 1 Garlic clove, minced

  • 1 Shallot, minced

  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped

  • 1/2 c. chopped Green Olives

  • 3 Tbs. organic Tomato Paste

  • 1 tsp. Thyme

  • ¼ tsp. ground Fennel

  • 1/8 tsp. Cayenne Pepper

  • 2 Tbs. minced organic Parsley

  • Sea Salt and pepper to taste

  • 6  6-oz. cold water Cod filets

  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling. Serve with wild rice, or GF pasta and a vegetable.

~ Sahtein! ♥