Grated Carrot and Beet Salad

[su_expanding_quote_without_link alignment=”right” source=”The Healthy Mind Cookbook” full_quote=”Beets are brain food of the first order. They’re high in nitrates, which have been shown to increase blood flow in parts of the brain related to executive functioning. They’ve got lots of folate, or vitamin B9 which may aid cognitive functioning and delay a descent into dementia as we age. Beets are also rich in carotenoids, especially the ones called betalains. These may help boost brain functioning and stave off depression. ” short_quote=”Beets are brain food of the first order.”]

Beets seem to be a vegetable people either hate or love. If you don’t currently like it, you might have a new experience with beets when you eat them fresh, crunchy and raw. The color is spectacular and the health benefits are excellent.

Variations: add one or more of the following

  • 1/3 cup sunflower seeds
  • 1 grated green apple
  • 1/2 cup grated broccoli or cauliflower

 

Grated Carrot and Beet Salad
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Servings
4 servings
Servings
4 servings
Grated Carrot and Beet Salad
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Lime vinaigrette
Adjust servings: servings
Units:
Instructions
  1. Place salt in small bowl, add lime juice and whisk until salt dissolves. Mix in water.
  2. Pour olive oil in a stream into the bowl whisking the whole time to emulsify.
  3. Adjust salt and pepper to taste.
Recipe Notes

*If you don’t have limes, you can use apple cider vinegar

A Color My Food original recipe

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Spinach and Pea Salad

This is a quick salad that infuses the body with a  good dosage of vitamins, minerals and phytochemicals. This can be a foundation on which to add many different ingredients: add some left-over quinoa and a hardboiled egg for a satisfying meal. Use defrosted edamame or lima beans instead of the peas and add a chopped ripe avocado.

Fresh green peas in their pods
Spinach and Pea Salad
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"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance." SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
Fresh green peas in their pods
Spinach and Pea Salad
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"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance." SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
Ingredients
Salad
Adjust servings:
Units:
Instructions
  1. Place salt and pepper in a small bowl. Add vinegar and water and stir until salt is dissolved.
  2. Whisk in extra virgin olive oil.
  3. Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil.
Salad
  1. Place all ingredients in salad bowl, toss and serve.
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Spinach, Grated Broccoli, and Grape Salad

With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]
spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
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spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
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Ingredients
CMF Vinaigrette
Salad
Adjust servings:
Units:
Instructions
CMF Vinaigrette
  1. Place salt and pepper in a small bowl, add vinegar and water, stir until salt is dissolved
  2. Whisk in extra virgin olive oil
  3. Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil
Salad
  1. Mix all ingredients in a salad bowl
  2. Drizzle vinaigrette on top and toss until combined
Recipe Notes

[su_original_recipe]

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Spinach Orange Salad

Spinach is a powerful super food, as are onions and oranges.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Matthews” full_quote=”Citrus flavonoids are found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth, strengthen capillaries, act as anti-inflammatories and they are antiallergenic and antimicrobial. Flavonoid intake is inversely associated with the incidence of heart attack and stroke as well as a host of other ailments. ” short_quote=”Citrus flavonoids found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth”]
Spinach Orange Salad
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Servings
4
Servings
4
Spinach Orange Salad
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Servings
4
Servings
4
Ingredients
Vinaigrette
Salad
Adjust servings:
Units:
Instructions
Dressing
  1. Whisk fresh orange juice, apple cider vinegar, orange zest and red onion in little bowl to blend.
  2. Gradually whisk in 1/2 cup of olive oil.
Salad
  1. In a large bowl, toss spinach with orange segments and half of black olives.
  2. Toss salad with enough dressing to coat lightly.
  3. Sprinkle remaining olives on top and serve.
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Arugula Peach Salad

Arugula Peach Salad
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Arugula Peach Salad
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Ingredients
Salad
Balsamic Vinaigrette
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Units:
Instructions
  1. Place arugula in a bowl.
  2. Cut the peaches into slices and add to arugula. Add chopped cauliflower and half of sunflower seeds.
  3. Pour balsamic vinaigrette over salad just before serving and toss.
  4. Sprinkle remaining sunflower seeds on top.
Balsamic Vinaigrette
  1. Place salt in a small bowl.
  2. Add balsamic vinegar and water; stir with a small whisk or fork to dissolve salt.
  3. Pour extra virgin olive oil in a stream into vinegar, mixing the whole time to emulsify.
Recipe Notes

Variations:

  • Can use mango or pear instead of peach
  • Add one peeled and diced avocado
  • Use chopped nuts (walnuts, almonds, pecans…) instead of seeds

    • Color My Food Original Recipe

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    A fun twist on traditional spaghetti

    [su_expanding_quote alignment=”right” source_author=”Dr. Joel Fuhrman (author of Super Immunity and Eat to Live)” source_title=”DrFuhrman.com” affiliate_link=”http://www.drfuhrman.com/library/fight_breast_cancer_with_gbombs.aspx” full_quote=”In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (which equates to about one button mushroom per day) had a 64% decreased risk of breast cancer! All types of mushrooms have anti-cancer properties. Plus, mushrooms are unique in that they contain aromatase inhibitors—compounds that can block the production of estrogen. Aromatase inhibitors are thought to be largely responsible for mushrooms’ preventive effects against breast cancer. Even the most commonly eaten mushrooms (white, cremini, and Portobello) have high anti-aromatase activity.” short_quote=”In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day had a 64% decreased risk of breast cancer”]

    There are two categories of squash: summer and winter, identified by the time of year each is at its peak in flavor. Spaghetti squash, with its flesh that can be fluffed into pasta-like threads, fits in the winter category. All squash are in the pumpkin family, identified as a super food because of their high nutritional value.

    [su_expanding_quote alignment=”full” source_author=”” source_title=”Food Facts” affiliate_link=”http://foodfacts.mercola.com/spaghetti-squash.html” full_quote=”Spaghetti squash contains about 457 percent of the recommended daily intake of vitamin A and 52 percent of vitamin C, which can help prevent free radical damage to cells. Other antioxidants found in this squash variety are beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health.

    Spaghetti squash is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function. Potassium, a mineral that maintains proper muscle and nerve function, is also present in spaghetti squash, making it helpful for people with high blood pressure. Manganese, a mineral that assists in bone and tissue heath, metabolism, calcium absorption, and nerve function, is another key component. Spaghetti squash also contains the essential minerals calcium, iron, phosphorus, and zinc.” short_quote=”Spaghetti squash contains about 457 percent of the recommended daily intake of vitamin A and 52 percent of vitamin C”]

    Spaghetti Squash Marinara Bowls
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    This is a fun twist on traditional spaghetti.
    Servings
    4
    Servings
    4
    Spaghetti Squash Marinara Bowls
    Print Recipe
    This is a fun twist on traditional spaghetti.
    Servings
    4
    Servings
    4
    Ingredients
    Roasted spaghetti squash
    Meat sauce
    Adjust servings:
    Units:
    Instructions
    Roast spaghetti squash
    1. Preheat oven to 400F.
    2. Brush spaghetti squash with olive oil, season with salt and pepper.
    3. Roast, skin side up in oven until tender, about 30 minutes.
    4. Remove from oven, cool slightly and fluff with fork, scraping away from skin and making a “bowl” of the spaghetti squash.
    Meat sauce
    1. While the squash is roasting, heat 2 tablespoon canola oil in a medium sauce; cook the turkey, mixing occasionally, about 10 minutes. Remove turkey from skillet and set aside.
    2. Heat 1 tablespoon canola oil in the same sauce pan over medium heat. Add onion and mushrooms and cook until onion is translucent and mushrooms brown—about 8 minutes. Add the garlic and cook, stirring, another 2 – 3 minutes.
    3. Add the turkey, tomatoes, tomato paste, oregano, basil, and red pepper. Bring to a boil, reduce the heat to low , cover and simmer about 15 minutes. Season with salt and pepper.
    4. Mix Parmesan and Mozzarella in a small bowl.
    5. Scoop meat sauce into spaghetti squash “bowls.” Spread cheese on top.
    6. Bake at 450 for 6 – 8 minutes until cheese is melted.
    Recipe Notes

    Variations

    • For a vegetarian meal, skip the ground turkey, or replace it with 1 cup cooked lentils.
    • Replace ground turkey with grass-fed ground beef, ground bison or turkey sausage.
    • You can leave out the mushrooms; I include mushrooms whenever I can because they have proven cancer-fighting properties.

    A Color My Food Original Recipe

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    Brussels Sprouts, Mushrooms and Fingerling Potatoes

    I’ve discovered even people reluctant about eating Brussels sprouts enjoy this dish. I love the aromatic flavors and textures that result from roasting vegetables. Not only is this blend of vegetables flavorful, it packs a might nutritional boost for the immune system.

    Brussels Sprouts, Mushrooms and Fingerling Potatoes
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    “Certain plant food contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts are in this group) are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates… …Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. Mushroom phytochemicals may even be helpful for autoimmune diseases because of their anti-inflammatory and immune modulating effects… …New research shows that organosulfur compounds in the onion family have anti-inflammatory actions that protect against osteoarthritis and ward off infections. The highest consumers of onions (in a multicounty study) had less than half as many cancers compared to people who rarely consumed onions.” Super Immunity, Joel Fuhrman MD
    Brussels Sprouts, Mushrooms and Fingerling Potatoes
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    “Certain plant food contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts are in this group) are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates… …Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. Mushroom phytochemicals may even be helpful for autoimmune diseases because of their anti-inflammatory and immune modulating effects… …New research shows that organosulfur compounds in the onion family have anti-inflammatory actions that protect against osteoarthritis and ward off infections. The highest consumers of onions (in a multicounty study) had less than half as many cancers compared to people who rarely consumed onions.” Super Immunity, Joel Fuhrman MD
    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. Preheat oven to 400.
    2. In a little bowl mix extra virgin olive oil with garlic and red onion.
    3. Toss all ingredients together in a roasting pan and place in oven.
    4. Roast 30 minutes. Test a potato, if it is tender, remove pan from oven, if not roast for another 5 – 10 minutes.
    Recipe Notes

    Variations

    • Use 1 tablespoon chopped fresh rosemary instead of thyme and mix in as indicated\
    • Use 1/2 – 3/4 teaspoon red pepper flakes instead of herbs
    • After roasting, add 1/2 cup finely chopped mint or parsley – or a combination of both

    Serving suggestions

    • For a vegan meal, serve with a quinoa pilaf with cranberries and toasted nuts (walnuts, almonds, pecan etc) and a Red Cabbage and Romaine Salad
    • For a special dinner, serve with Baked Salmon with Cranberry Thyme Crust or Rosemary and Garlic Roasted Pork (if you choose this option, make the Brussels Sprouts dish with mint or parsley instead of rosemary) and a Mediterranean Salad with Pomegranate
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    Fish Fillets with Pesto

    Fish are excellent sources of protein, vitamins, minerals and omega-3 fatty acids optimal for good health.

    However, eating fish is getting complicated because of toxic chemicals, even in farmed fish. Also, wild fish are disappearing from the ocean at alarming rates.

    For our health and for the planet, we can help protect fish by asking if it was caught or farmed in environmentally responsible ways. Want to know more? Visit Seafoodwatch

    For this recipe, spread a spoonful of  Cilantro Pesto or  Arugula Pesto on top of each roasted fish fillet before serving.

    With the leftover pesto you can make Pasta with Pesto and White Beans

    If you are in a crunch for time, you can use store bought pesto.

    Or if you’re not in the mood for pesto, brush fillets with extra-virgin olive oil, thinly slice a lemon, place lemon slices down each fillet and roast. Sometimes the tastiest foods is the simplest food.

     

    Fish Fillets with Pesto
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    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    15 minutes
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    15 minutes
    Fish Fillets with Pesto
    Print Recipe
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    15 minutes
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    15 minutes
    Ingredients
    Adjust servings: servings
    Units:
    Instructions
    1. Preheat oven to 450°F. Line large rimmed baking sheet with foil; coat with 1 tablespoon extra virgin olive oil.
    2. Arrange fish, skin side down, on prepared baking sheet. Sprinkle with salt and pepper.
    3. Mix remaining tablespoon olive oil with garlic and brush over fish.
    4. Roast fish for 10–12 minutes until it flakes (test it with a fork).
    5. Spread a spoonful of Pesto over each fillet and serve.
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    Lemony Arugula Pesto

    This pesto is especially delicious drizzled on roasted fish fillets or grilled chicken breasts.

    Other ways to use it:

    • Toss with whole-grain pasta and white beans, add chopped roasted red bell peppers or sun-dried tomatoes and voila! dinner is ready.
    • Spread on bread in place of mayonnaise for sandwiches
    • Put on on toast or a rice cake for an afternoon snack
    • Spread on baguette slices or crostini (toasted baguette slices) for appetizers; add a half a cherry tomato or sliver or roasted bell pepper for a decorative touch
    • Use as a dip for pita chips and/or crudites (carrots sticks, celery, or other vegetable sticks)

    Arugula is part of the cruciferous family, high on the list of super immunity foods.

    Health Benefits of Arugula

    Arugula Pesto
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    Arugula Pesto
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    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. In a food processor grind walnuts. Remove and set aside.
    2. Put lemon juice, water, olive oil and garlic in processor. Add arugula pulse repeatedly, turning off and mixing around as needed, until smooth.
    3. Season with salt and pepper to taste.
    Recipe Notes

    [su_original_recipe]

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    Pea, Pistachio and Cilantro Hummus

    I found this recipe on Pinterest and it’s become one of my favorites. Thank you, Peas and Crayons!

    When I don’t have pistachios, I use walnuts or almonds. I serve it for dinner guests with carrot and celery sticks, and either fresh pita wedges, pita chips or crispy whole-grain or seed crackers.

    The leftovers go in a mason jar that gets used throughout the week on toast for breakfast or a snack, or in a wrap with greens and a tablespoon or two of sunflower seeds. It also makes a delicious sandwich spread instead of mayonnaise.

    Health Benefits of Cilantro

    • Cilantro is most often cited as being effective for toxic metal cleansing.The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue.
    • May be able to help prevent cardiovascular damage. [2]
    • The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine would be a remedy for diabetes.” [3]
    • Strong antioxidant activity. [4]
    • Has been shown to have anti-anxiety effects. [5]
    • May help improve sleep quality. [6]
    • Has been examined and described to have a blood-sugar lowering effect. [7]
    Cilantro, Pea and Pistachio Hummus
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    Prep Time
    15 minutes
    Prep Time
    15 minutes
    Cilantro, Pea and Pistachio Hummus
    Print Recipe
    Prep Time
    15 minutes
    Prep Time
    15 minutes
    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. In a food processor or blender, combine chickpeas, peas, tahini, olive oil, and most of cilantro. Add cilantro, saving several springs for garnishing.
    2. Blend to incorporate.
    3. Scrape down the sides and add garlic, salt, red pepper flakes and water. Blend until deliciously creamy.
    4. More oil, tahini, or water will thin out the hummus, more red pepper flakes will add heat and you can even add some lemon or lime juice to add some zest to the dip!
    5. To dress it up, drizzle 1/2 - 1 tablespoon of extra-virgin olive oil over it, and sprinkle some chopped cilantro and pistachios and on top.
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