Preheat oven to 375 degrees. Brush a baking pans with olive oil. Place salmon in center of pan of pan. Dust with salt and pepper
In a small bowl mix Dijon, honey (and red pepper if using it). Brush evenly over top of salmon.
With a spoon carefully spread chopped nuts over salmon, gently pressing to stick.
Please in center of oven and bake 15 minutes or until center is barely cooked through. It will continue to cook a couple of minutes after removing it from the oven. Let it rest 5 minutes before serving.
Cruciferous vegetables (cabbage, Brussels sprouts, broccoli, cauliflower) have powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit and protect your body from cancer. The color in red cabbage comes from flavonoids called anthocyanins which improve memory, digestion and heart health.
[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”ITCs (natural chemical compounds) in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. They enhance defenses against bacterial infections and have natural antimicrobial effects that can be utilized to boost natural cellular defenses. Certain ITCs detoxify and/or remove carcinogenic compounds and kill cancer cells.. ” short_quote=”natural chemical compounds in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. “]
Versatile
Makes a great side dish to roasted fish, pork tenderloin, or meatloaf
Make it into an entrée over quinoa topped with sunflower or pumpkin seeds and a tahini salad dressing
Turn leftovers into breakfast with an poached or hard-boiled egg on top
Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
Variations:
Broccoli or cauliflower instead of Brussels sprouts
Green cabbage instead of red cabbage
Sweet potatoes instead of the potatoes, OR a mix of both
Add turnips
Change out the spices: oregano and basil for Mediterranean seasons, cumin and chili for Mexican
Add fresh chopped herbs after roasting – cilantro, parsley, dill or basil
Pre-heat oven to 425 F. Brush a large sheet pan with olive oil
Wash and drain Brussels sprouts. Trim ends and cut in half. Place on sheet pan.
Add sliced cabbage, chopped onion, potatoes, garlic, and olive oil. Toss well on the sheet pan.
Sprinkle chili powder, paprika, cayenne, salt and pepper over the vegetables and toss again to spread the seasonings.
Place sheet pan in the oven and cook 12 minutes. Remove and toss then cook another 12 – 15 minutes.
Recipe Notes
Adapted from
https://www.okcveggie.com/home/parmesan-purple-cabbage-fingerling-potatoes-brussels-sprouts-hash
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The contrast of sweet and spicy, the textures and colors make this one of my favorite summertime dinner party recipes.
I serve it with CMF Quinoa with toasted pecans and green onion or with Cilantro Rice and a simple spinach salad with peas.
For dessert: Mango Mousse and following the pineapple for a tropical theme I add 1 – 2 tablespoons of coconut to the mousse. Toasting 2 tablespoons of coconut in a skillet and sprinkling on top of the mousse gives it a touch of fancy.
Roasted Pork Tenderloin with Pineapple Avocado Salsa
Preheat oven to 400°F.
Brush roasting pan with 1 tablespoon olive oil.
Mix minced garlic with remaining 1 tablespoon olive oil, brush all over the pork tenderloin. Sprinkle salt over pork tenderloin.
Place in oven and roast 20 – 25 minutes until an instant-read thermometer inserted into the center registers 155°F.
Remove from oven. Rest 5 – 8 minutes before slicing.
Spoon Pineapple Avocado Salsa over the tenderloin to serve.
Or serve the Pineapple Avocado salsa alongside.
Pineapple Avocado Salsa
While the pork tenderloin is roasting, chop all ingredients, placing into a mixing bowl.
Toss together, season with salt to taste.
Place sliced pork tenderloin on a serving platter. Spoon Pineapple Avocado Salsa over the tenderloin and serve.
Recipe Notes
Love the contrast of spicy jalapeño (sometimes I use Serrano peppers for more spice) with sweet pineapple. But when cooking for family dinner or dinner guests that don’t eat spicy foods, I serve the chopped jalapeño (Serrano) on the side.
Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!
I serve it over CMF Quinoa, or if time allows, I make quinoa “cakes”. The quinoa cakes are a great breakfast option, so I make enough go have for dinner and breakfast: topping them with eggplant ragu in the evening and later in the week with defrosted mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.
The smoked mozzarella gives this dish a unique, gourmet flavor, but it’s delicious with fresh mozzarella as well. Another delicious alternative is fresh Bulgarian-style feta cheese (I add the feta just before serving). I’ve also made this without cheese.
The colors are so pretty, it’s a nice meal for dinner guests. Here are a couple of menu ideas:
Appetizer
White Bean Dip with Rosemary (or other CMF hummus/bean dip) with veggie sticks (carrot, bell pepper, celery etc) and pita or tortilla chips.
Any spinach-based CMF salads. It’s especially nice with the Spinach and Orange Salad giving the meal a Mediterranean flair. Or the Greens Edamame Salad for a more international fusion-style.
Make CMF Quinoa. While quinoa is cooking make eggplant ragu.
Heat olive oil in large heavy skillet until it begins to shimmer. Add eggplant, onion, garlic, oregano, and 1/4 teaspoon each of salt and cook over medium heat, covered, stirring occasionally, until softened, about 5 minutes.
Stir in tomatoes, roasted peppers, and water and simmer, covered, stirring occasionally, until eggplant is very tender and mixture is thick about 10 minutes.
Carefully mix in the diced mozzarella cheese and let melt for 5 minutes before serving.
Serve over CMF Quinoa. If time allows, I like to make quinoa cakes. I serve the eggplant ragu over the quinoa cakes and use the remainder for breakfast with poached eggs and spinach or defrosted from mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.
Quinoa Cakes
Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water, and bring to a boil.
When it begins to boil, reduce heat and simmer 20 minutes. Turn off heat. Let rest 5 minutes.
Preheat oven to 350.
Generously brush a muffin tin with olive oil.
Transfer to a large bowl and cool, stirring occasionally, 10 minutes, and then stir in eggs.
Pack muffin cups two-thirds full with quinoa using the back of a spoon or a spatula, dipping in water if it gets too sticky.
Place in oven and bake 25 minutes.
Remove from oven and cool 5 minutes.
Carefully remove from muffin tin with a spatula and place on plate.
To Serve
While quinoa cakes are cooling, stir in parsley and half of mozzarella into eggplant ragù and on low heat simmer just until cheese begins to soften, about 1 minutes.
Spoon over ragu quinoa cakes, sprinkle remaining mozzarella on top.
Recipe Notes
*Fresh mozzarella can be used instead of smoked mozzarella. I also use fresh Greek or Bulgarian feta cheese instead of mozzarella. If using feta, I cut into pieces and put on top of ragu just before serving (do not on heat the feta).
Pretty colors, wonderful flavor and texture, AND nutrient-rich. This recipe also reduces the number of prepping bowls, pots and pans in preparing dinner, truly a one-dish meal. Well, I serve it with a salad so I guess it is a two dish meal. It can be a simple romaine and pea salad with CMF Basic Salad Dressing
To jump start another meal, I’ll add another 1/2 lb of fish. The leftovers (fish, asparagus and potatoes) can be tossed into a green salad and/or quinoa. Or made into a wrap with a hummus/bean spread of mashed avocado.
Variations
Pesto happens a lot in my kitchen pending what fresh herbs are growing: cilantro, arugula, mint, kale or a mix of herbs: parsley/basil/mint; cilantro/cilantro etc. I experiment with whatever I have on hand. It’s a great way to use up herbs that are at risk of going bad
Instead of asparagus, use green beans or broccoli (cut broccoli into 1-inch segments)
I’ve used a variety of potatoes: red-skinned, fingerling, Yukon, even sweet potatoes. I cut them into 2-inch chunks, leaving the skin on if they’re organic. If not organic, I peel the potatoes.
Instead pesto on the fish, I thin the pesto with add 1 – 2 tablespoons of fresh lemon, or even water and mix into the vegetables. In that case, I brush the fish with olive oil and place lemon slices on it
One-Pan Pesto Crusted Fish with Asparagus and New Potatoes
In a roasting pan toss new potatoes with 1 1/2 tablespoons of the garlic olive oil.
Place in oven and bake 15 minutes.
Meanwhile, toss asparagus with remaining garlic olive oil and spread pesto over fish fillet with pesto.
Remove roasting pan from oven, add asparagus to roasting pan. Make a space in the center of the potatoes and asparagus and place fish fillet there. Put roasting pan back in the oven and bake 15 minutes.
Test fish to make sure it is cooked in the middle (trout cooks faster than salmon which cooks faster than cod), if not bake another 3 – 5 minutes or until done.
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I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.
Variations:
Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
Garbanzo beans or kidney beans if that was on hand
Add sausage (cook with the chopped onions)
Add leftover cooked chicken when adding the kale
Use other greens (spinach, swiss chard) instead of kale
Heat olive oil in medium pot over medium heat. Add chopped onions and cook 5 minutes. Add carrots and celery, cook another 5 – 10 minutes until softened, add garlic and cook 2 more minutes.
Add white wine and simmer 8 minutes.
Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil. Reduce heat to medium-low and simmer 20 minutes.
Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf.
Mix in vinegar and chopped fresh herbs. Season with salt and pepper.
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Easy to make, simple and delicious this soup is protein-rich and light in carbs.
The original recipe is spicy but because of my daughter, rather than including the jalapeno in the soup itself, I chop it up put on top with the avocado and chopped cilantro when serving.
Variations:
Instead of turkey sausage, use Italian sausage or Mexican chorizo
Instead of garbanzo, use white beans (or any other beans)
Add one or two chopped carrots
Add 1 chopped bell pepper (any color)
Add one potato, chopped smalle so it doesn’t prolong cooking time
The last 5 minutes, add spinach, kale or other chopped greens (swiss chard, mustard greens)
Heat olive oil in heavy large Dutch oven over medium-high heat. Add turkey sausage and chopped onion, sauté until sausage is golden brown and cooked through, breaking up sausage with back of fork, about 5 minutes. Add chopped garlic and cook another 3 minutes. Reduce heat to medium.
Add tomatoes with their juices, sliced jalapeño, chili, ground cumin and chopped fresh rosemary. Simmer 10 minutes, stirring frequently.
Add garbanzo beans and 2 cups chicken broth and bring to boil. Reduce heat and simmer soup 15 minutes. If needing additional liquid, add another cup of chicken broth.
Stir in fresh lemon juice.
Season soup to taste with salt and pepper.
Serve topped with sliced avocado and chopped cilantro.
Recipe Notes
Modified from https://www.epicurious.com/recipes/food/views/spicy-garbanzo-bean-and-turkey-sausage-soup-458
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This recipe is part of my “naked kitchen menu” because it has no spices. Consider this a base that can be varied by using different ground meat, or vegetables and adding spices.
Variations:
Use ground bison or grass-fed beef instead of turkey, or ground lamb
For the soup, use leeks instead of onions, add a chopped turnip or rutabaga
Add 1 cup of chopped broccoli or cauliflower
Add 1 cup peas or green beans
Add 1 cup of diced potato
Reduce the amount of broth to make a chunky stew instead of soup
Pour milk into a large mixing bowl, tear bread into small pieces and add to the milk; soak 10 minutes.
Add ground turkey, chopped green onions, minced garlic and mix together.
Scoop out with spoon and roll between wet palms to form 1/2-inch balls.
Set aside.
Soup
Heat olive oil in a pot over medium heat just until it starts to shimmer. Add onions, carrots and celery. Cook, stirring occasionally until vegetables soften, add chopped garlic and cook, stirring, 2 more minutes.
Place meatballs on top of vegetables.
Gradually pour in broth. Gently stir broth into vegetables without breaking the meatballs. Cover and cook over low heat, just barely bubbling until meatballs are cooked through.
Add kale or spinach, cover and simmer just until kale/spinach is wilted. Gently mix together and serve.
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I’m always looking for ways to incorporate more beets into our weekly meals when staying with my father. Parkinson’s is a challenging disease; one of the ways I deal with impotence of the disease is trying to boost nutrition into my dad’s daily life.
Beets help blood flow and are brain-healthy. So beets go into breakfast smoothies and raw grated beets go into salads. These pancakes are a new way to use beets.
The first time I made them, I served them with a potato, turnip and pumpkin puree (spiced with tumeric and cumin). Yum!
And an arugula, tomato salad with green onion and CMF vinaigrette.
I’ve since made them for teatime, which is my dad’s favorite late afternoon interlude and oftentimes he wants tea rather than dinner.
I think they’d also be a lovely brunch option.
Variations:
Add ½ teaspoon red pepper flakes to give spice them up
Serve with a dollop of plain Greek yogurt or puree the yogurt with a clove of garlic and ¼ cup of cilantro, mint, or parsley.
Serve with sweet potato puree, a cauliflower and potato puree
Did you know sweet potatoes are not the same as yams? Sweet potatoes, native of North America, are a superfood loaded with vitamins, minerals and phytochemicals. Yams are starchy roots native of Africa and also grown in tropical parts of Asia, South America and the Caribbean.
Nutritionally, sweet potatoes greatly outweigh yams. They are sweet and moist. Yams are starchy and dry. I recognize sweet potatoes by their tapered ends and thin, smooth skin. Yams have rough, dark skin.
The original recipe calls for yams. I use sweet potatoes instead, and kale rather than mustard greens. For dinner parties, if vegetarians are among the guests I split the potato salad in half and mix bacon into one half only, leaving the other half for the vegetarians. Or leave the bacon on the side, but I find it more flavorful if the bacon is mixed in.
I’ve made this the day before. But it is thirsty and soaks up the dressing. So if I make it the day before, I make extra dressing add additional dressing before serving.
Finally, for a prettier presentation I like to serve it on a platter over a bed of shredded kale (with dressing mixed in prior to putting the kale on the platter). How to tell the difference between sweet potato and yam?
Sweet Potato and Russet Potato Salad with Greens and Bacon
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