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
Print Recipe
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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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
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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 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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    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
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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
    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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    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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    CMF Pad Thai Inspired

    Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat.  One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.

    Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.

    I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights,  particularly if the vegges are prepped ahead of time.

    Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)

    I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.

    Health Benefits of Black Sesame Seeds

    Variations

    • No bell peppers, no problem. Use green beans, broccoli, snap peas, whatever vegetables are on hand
    • Go vegan with tofu and (or) edamame
    • Use leftover chicken, pork or shrimp
    • Add shrimp, I usually have some in my freezer times when I need to make a quick dinner
    CMF Pad Thai
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    Servings
    4
    Servings
    4
    CMF Pad Thai
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    Servings
    4
    Servings
    4
    Ingredients
    Pad Thai
    Peanut Sauce
    Adjust servings:
    Units:
    Instructions
    1. Bring a large pot of water to a rolling boil. Add the noodles, reduce heat and cook for 7 to 10 minutes or until tender. Drain the noodles and rinse under cold water until they cool off. Set aside.
    2. Use a food processor or julienne mandolin (or a grater) slice carrot into thin strips and put in a bowl. Toss in sliced green onion.
    3. Cut the bell pepper into strips as thin as you can. Add to carrot bowl.
    4. Cut out the spine of the kale leaves and slice horizontally as thin as you can; should make about 1 cup. Add to carrot bowl.
    5. Toss pad Thai noodles and sesame seeds with vegetables until it is all combined.
    6. Place all lime juice, peanut butter, honey, tamari sauce, ginger and water in small food processor or blender and blend until smooth.
    7. Pour peanut sauce over pad Thai; toss until combined. Sprinkle black sesame seeds on top and serve.
    Recipe Notes

    A Color My Food original recipe

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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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