Pumpkin Hummus

It’s such fun to flavor this hummus for fall by adding in pumpkin, knowing it also boosts the nutritional value. It’s always a hit as an appetizer at our autumn dinner parties, and it makes for a delicious sandwich spread, or wrap.

[su_expanding_quote_without_link alignment=”full” source=”SuperFoods: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Mathews” full_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable caortenoids known to man. Half a cup serving of pumpkin gives you more than two times my recommended daily intake of alpha-caronte and 100 percent of my recommended daily dietary goal of beta-carotene.” short_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.”]

For a hummus as sandwich spread, I prefer a thicker consistency (similar to softened cream cheese). If using as a dip (with veggies, pita or crackers), I add a couple tablespoons of water.

I discovered it also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Pumpkin Hummus
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Pumpkin Hummus
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Ingredients
Adjust servings:
Units:
Instructions
  1. Into blender (or food processor) put lemon juice, extra virgin olive oil, garlic, tahini and garbanzo. Puree until smooth, stopping occasionally and mixing with rubber spatula as needed.
  2. Add remaining ingredients and blend until smooth, adding water (1 tablespoon at a time) until it has the desired consistency.
  3. Adjust salt and pepper to taste.
  4. Sprinkle pumpkin seeds or sunflower seeds on top and serve.
Recipe Notes

A Color My Food Original Recipe

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Sweet Potato and Kale Pizza

The colors and flavors of sweet potato and kale take this pizza to a whole new delicious and nutritious place. Truly a superfood pizza loaded with carotenoids and other phytochemicals (naturally occurring plant chemicals) linked to health-promoting and disease-fighting activities.

For a vegan meal, replace goat cheese with toasted pumpkin or sunflower seeds

Simplify by making the sweet potato puree the day before.

If making homemade pizza crust,  my favorite recipe is  100 Days of Real Food: Whole Wheat Pizza

Sweet Potato and Kale Pizza
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Sweet Potato and Kale Pizza
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Ingredients
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Units:
Instructions
  1. Heat oven to 425°F.
  2. Steam sweet potatoes 8 - 10 minutes or until potatoes are tender when poked with a fork. Remove sweet potatoes from pot, drain and cool.
  3. Place sweet potatoes in food processor with broth and red pepper flakes, pulse until smooth.
  4. While sweet potatoes are cooking, heat 1 tablespoon extra-virgin olive oil in skillet. Add onion and cook over medium heat, stirring occasionally until it starts to turn golden brown. Add garlic, and cook another 2 minutes, stirring. Turn off skillet and let cool.
  5. Roll out dough until 1/4 inch thick. Spread potato sauce evenly over dough. Spread onion over Toss kale in remaining 1/2 tablespoon oil, place on top of onion.
  6. Top pizza with kale and goat cheese. Bake until crust is golden, 10 to 15 minutes, sprinkling on walnuts in final 2 minutes.
Recipe Notes

Variations:

Use butternut squash instead of sweet potatoes, or a blend of butternut squash and sweet potatoes.
Add 1 red bell pepper with cut in quarters and steamed with sweet potatoes or, sliced, to sauté with the onion. It pumps up the flavor and the nutrients

Vegan Pizza
Use vegetable broth when pureeing the sweet potatoes
Instead of goat cheese, toast 1/4 cup of sunflower seeds and sprinkle on pizza the last 2 minutes of baking

NOTE: I steam vegetables rather than boil in water to preserve more nutrients and I think it the vegetables have a brighter color. New to steaming? Check out How to Steam Vegetables

Modified from

Epicurious: Sweet Potato and Kale Pizza

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Tuscan Salmon with Rosemary Orzo

Tuscan Salmon with Rosemary Orzo
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The flavors and textures in this recipe are visually and tastefully delightful. Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready. “Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids. It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.” Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD. Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish. “Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “ To learn more about PBCs “which are a “probable carcinogen visit http://www.clearwater.org/news/pcbhealth.html I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
Tuscan Salmon with Rosemary Orzo
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The flavors and textures in this recipe are visually and tastefully delightful. Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready. “Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids. It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.” Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD. Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish. “Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “ To learn more about PBCs “which are a “probable carcinogen visit http://www.clearwater.org/news/pcbhealth.html I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 400.
  2. Cook orzo as directed on package until al dente. Drain and place in a bowl and cover with clean dishcloth to keep warm.
  3. Heat oil in a large skillet over medium heat. Cook 1/2 cup onion and rosemary until onion softens, 9 minutes. Combine with orzo in a bowl.
  4. Brush a roasting pan with 1 tablespoon olive oil and place salmon fillet, skin side down in roasting pan.
  5. While salmon is roasting, heat skillet again with 1 tablespoon olive oil and cook remaining 1 cup onion until translucent, add tomatoes, mixing occasionally until they start to burst – about 3 -4 minutes. Remove from heat and mix in parsley and basil. Season with salt and pepper
  6. Spread orzo on a platter, place salmon on top and spread tomato mixture on top of salmon. Serve
Recipe Notes

Modified from Epicurious: Tuscan Salmon with Rosemary

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Cilantro Pesto

This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.

For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.

[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”] [su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]

 

Variations

  • Can use almonds, pecans, pistachio instead of walnuts
  • Can use parsley, kale, spinach, arugula instead of cilantro
Cilantro Pesto
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Prep Time
15 minutes
Prep Time
15 minutes
Cilantro Pesto
Print Recipe
Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. Toast the walnuts over medium heat in a saucepan for about 5 minutes. Cool.
  2. Put 1/2 cup olive oil, lemon juice, garlic, cardamom and salt in food processor or blender.
  3. Trim ends off cilantro tips and chop coarsely. Place half of cilantro leaves in processor. Using on/off turns, process until smooth. If too chunky, add 2 tablespoons of water.
  4. Add remaining cilantro and process until smooth.
  5. Season with pepper.
Recipe Notes

Recipe adapted from Epicurious: Chicken breasts with Pistachio cilantro Pesto

 

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Eggplant Red Bell Pepper Dip with Almonds

This is hugely popular as an appetizer with pita chips for dinner parties. I also use it as a spread on toasts or wraps – add some spinach leaves and maybe a sprinkle of pumpkin seeds — for a snack or even lunch.

Red bell pepper is a rich source of lutein and zeaxanthin, carotenoid vitamins related to vitamin A and beta-carotene. “A number of studies have shown an inverse relationship between dietary intake of foods rich in lutein/zeaxanthin and the incidence of age-related macular degeneration. Prevention of tis devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it’s never too late to take action.”

SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD and Kathy Matthews

Eggplant Red Bell Pepper Dip with Almonds
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I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Eggplant Red Bell Pepper Dip with Almonds
Print Recipe
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Ingredients
Adjust servings: cups
Units:
Instructions
  1. Preheat oven to 400°F. Cover a baking sheet with aluminum foil. Coat eggplant and bell peppers lightly with 1 tablespoon olive oil and arrange on prepped baking pan
  2. Roast vegetables, turning once or twice, for 30 to 40 minutes, or until eggplant is very soft and bell peppers are charred.
  3. While vegetables are roasting, toast almonds in a skillet on the stovetop over medium flame. Cool.
  4. Transfer peppers to a metal bowl and cover with the aluminum foil from the baking pan. Let steam them steam, covered until cool.
  5. Grind cooled almonds in food processer. Set aside.
  6. Peel and seed bell peppers, cut in quarters.
  7. Peel eggplant and put flesh in a food processor. Add bell peppers, remaining 1/4 cup olive oil, garlic, lemon juice, and jalapeño.
  8. Season with salt and pepper to taste and combine well.
  9. Cool dip and chill, covered, at least 1 day and up to 1 week.
Recipe Notes

Adapted from Epicuriuos: Roasted Red Pepper and Eggplant

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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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Pasta with White Beans, Pesto and Sun-dried Tomatoes

Pasta is not my choice; white flour pasta has so little nutrition. But sometimes whole-wheat pasta is on our weekly menu because my family loves it.

This recipe enhances the nutritional value of pasta with beans and spinach, the pesto adds an antioxidant boost and makes it simply delicious; try Cilantro Pesto, or the Arugula Pesto. In a hurry I’ve also used store-bought pesto.

Serve with the Mixed Green Salad with Pecans and Cranberries and dinner is ready.

Variations:
• Use 1/4 cup sunflower seeds of Parmesan cheese for a vegan meal
• Use roasted red bell peppers instead of sun-dried tomatoes for a different taste and texture

Pasta with White Beans, Pesto and Sun-dried Tomatoes
Print Recipe
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Pasta with White Beans, Pesto and Sun-dried Tomatoes
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. Bring a large, covered, pot of salted water to boil. Pour in pasta and turn down to medium heat and cook, covered, until pasta is tender but still firm to bite. Drain pasta, reserving 1 cup cooking water.
  2. Heat olive oil in heavy medium saucepan over medium heat. Add garlic, sauté 2 minutes. Add sun-dried tomatoes, wine (or broth) and pesto; simmer over medium heat until reduced slightly, about 5 minutes.
  3. Add cannellini beans and spinach and stir until heated through and spinach begins to wilt.
  4. Add pasta and cheese to sauce; toss to coat.
  5. Mix in enough reserved pasta water, 1/4 cup at a time, to moisten. Season to taste with salt and pepper.
Recipe Notes

Adapted from

Epicurious: Pasta with Pesto and White Beans

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African Coconut Soup with Chickpeas

I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.

Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.

Chickpeas have been associated with a number of possible health benefits for medical conditions:

  • Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
  • Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
  • Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
  • Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.

Addition ingredients that make this so nutrient dense:

Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning

Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood

Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills

Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.

References:

Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press

 

African Coconut Soup with Chickpeas
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African Coconut Soup with Chickpeas
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Ingredients
Adjust servings:
Units:
Instructions
  1. In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
  2. Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
  3. Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
  4. Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top
Recipe Notes

Adapted from Epicurious: African Curried Coconut Soup

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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
Print Recipe
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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