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6 Nutritious, Delicious Beet Recipes

Eat more good mood red food beets!  Did you know beets are a rich source of vitamins and minerals?

Vitamins : Vitamin A, B6, B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, folate, riboflavin, and betaine.

Minerals: Calcium, iron, potassium phosphorus, sodium, fluoride, Zinc, copper, manganese, and selenium.

Beets also contain phytochemicals (natural chemical compounds in plants) called anthocyanins that are great for your brain. These powerful antioxidants help reduce inflammation.  Research shows they help prevent age-related decline in the nervous system.

[su_expanding_quote_web alignment=”right” source_site=”Drew Ramsey MD” source_url=”https://drewramseymd.com/nutrients/anthocyanins/” full_quote=”Anthocyanins cause levels of the brain protecting chemical BDNF to increase, improving learning and memory skills while helping warding off depression. They also help promote different types of memory, whether it’s remembering a phone number long enough to jot it down or learning how to navigate a new city. Anthocyanins have even been shown to slow down age-related decline in brain function. These phytochemicals are linked to better heart health and posses anti-cancer activity.” short_quote=”anthocyanins improve learning and memory skills while helping ward off depression”]

In addition to helping boost brain function, here are 10 Reasons to eat beets:

  1. Improve liver function
  2. Prevent signs of aging
  3. Increase hemoglobin levels – increases oxygen levels and improve blood circulation in the body
  4. Reduce inflammation
  5. Improve stamina
  6. Lower blood pressure
  7. Brighten skin tone
  8. Help control diabetes
  9. Purify the blood
  10. Promote healthy hair

Roast them, steam them, bake them or shred them raw. You’ll be surprised at all the delicious nutritions ways to eat them. Here are some our favorites:

Beet Hummus – The Natural Nurturer

How about some good mood red food hummus? Hummus is a frequent inhabitant in my refrigerator for lunch wraps and salads, or afternoon snacks. This is a fabulous way to change it up.

Beet Apple Carrot Ginger Soup – Just Beet It

Carrot Beet Salad – Color My Food

Crimson Coleslaw – Color My Food

It’s worth making this for the colors! And oftentimes even people who don’t like beets change their minds after trying this beautiful coleslaw.

Red Beet Pancakes  – Weelicious

These are not only a standing Valentine’s tradition in my kitchen, but show up with some frequency when beets are in season. I make a double batch and freeze them.

  • Top with whole-milk Greek yogurt mixed with a bit of honey
  • Make “sammies” with cream cheese
  • For a special treat, top with with melted dark chocolate mixed with a bit of butter of coconut milk

Red Beet Cupcakes  Weelicious

Made these for a Valentine’s play date when my daughter was a toddler. Almost a decade later, these cupcakes are still one of our favorites!   So yummy and pretty.

Did you know you can eat the beet greens to? Another rich source of nutrients! AND fiber! I slice them coleslaw-style into a salad, or I add to soups and stews they way I do with spinach, kale or other dark leafy green.

What’s your favorite way to eat beets?

For More Empowerment

Just Beet It   – Creative beet recipes, fascinating beet history, interesting beet facts and trivia, and detailed beet nutrition.

Updated from post published February 2021

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

5 Self-Care Tips for the New Year

Do you feel bloated, exhausted and sluggish with the abundance of holiday foods, special events and sugar everywhere?

Here are five tips to reduce bloat and stress.

Focus on one each week to build sustainable habits. This can help you improve your physical wellbeing and brain health.

Hydrate

Drink 8 – 10 glasses of clean, filtered water a day to help your body flush out. Water is the primary component of all your body fluids. It is involved in almost every bodily function: circulation, digestion, absorption, and elimination of wastes. It carries electrolytes – mineral salts that help convey electrical currents in your body. Water is an important detoxifier. It helps clean your body through your skin and kidneys.

Eat a Nutrient-Dense Salad Every Day

Leafy greens are high in nutrients and low in calories. They are loaded with vitamins, minerals, fiber, phytochemicals, and good carbohydrates. Anti-inflammatory and antioxidant green and cruciferous vegetables help your body’s natural detoxification process and help protect you from disease. In addition, they:

  • Reduce inflammation
  • Improve your immune system’s resistance to viral and bacterial infection
  • Enhance your defenses against destructive toxins
  • Help to renew/regenerate your cells
  • Support healthy gut bacteria
  • Remove carcinogenic compounds from your body

To make a nutrient-dense salad, add:

  • Rainbow vegetables
  • Beans
  • Nuts or seeds (chia, pumpkin, sunflower)
  • Healthy fats: canned salmon or sardines, avocado, hummus

Make your own salad dressing tossing extra-virgin olive oil, lemon juice or apple cider vinegar, salt and pepper.

Breathe

Stress activates your sympathetic nervous system. In response, stress hormones cortisol and adrenaline surge in your body. Mindful, deep breathing triggers a parasympathetic nerve response. It is a way of quickly flipping the switch from high to low alert in seconds and calms your body on many levels.

The parasympathetic response changes your physical and emotional responses to stress and is characterized by

  • Slower breathing
  • Slower heartbeat
  • Muscle relaxation
  • Decrease in blood pressure
  • Reduced inflammation

Mindful breathing also benefits your lymphatic system – a key part of your immune system. The deeper you breathe, the more active your lymph system is.  Deep breathing and physical movement pushes lymphatic fluid around your body.
This way it delivers nutrients and collects cellular waste. And also helps to destroy pathogens and other harmful organisms.

Here is a basic deep breathing exercise.

  • Sit comfortably in a chair or on the floor
  • Relax your body. Release the tension in your neck and shoulders
  • Inhale through your nose for a long as you can
  • Feel your diaphragm and abdomen rise
  • When you think you’ve filled up your lungs, sip in a little more air
  • Slowly exhale to the count of twenty
  • Push all the air out of your lungs
  • Repeat 5 times

Move Your Body

Let go of the binary idea that you are either exercising, or not exercising. We are literally born to move. Human life has become so structured that it is easy to avoid movement.
Add movement each day to offset stress and bring balance back to your nervous system.
Use everyday actions — as both a mindfulness and a movement practice. For example, when you sweep the floor, sweep with your whole body. When you reach for something on the top shelf, use it as an opportunity stretch from your feet on the floor through the reach of your fingertips.
Take a walk. When you walk, swing your arms and smile. You can boost your mood just by walking in nature, even in urban nature.
Breathe fully and deeply throughout the day. Let breath be its own kind of
movement.

Honor Sleep Time

Sleep is essential for physical and mental health. Sleep is not a state of inactivity. It impacts every system in your body. Sleep deprivation can have serious consequences, including inflammation and depression.

Healthy, consistent sleep habits are essential to hormonal balance: affecting hunger, digestion, stress, cellular recover. Prioritize a pre-midnight bedtime. The hours of sleep before midnight are the most rejuvenating of the night. Ideally head for bed by 10 pm, to capture the slow-wave sleep that occurs the early part of the night.
Creating a bedtime ritual is a powerful self-care practice and an investment in your physical and mental health. Unplug to recharge. Disconnect from digital devices at least 30 minutes before sleep.
Take a warm bath with Epsom salts for the calming effects of magnesium.
Do some deep breathing exercises when you lay down in bed.

A RESTART- Friendly Thanksgiving Dinner

Celebrating nature’s bounty and the season of giving thanks with a whole-foods, nutrient-dense RESTART friendly meal. Fourteen plant foods and a delicious bacon-wrapped turkey breast support your long-term strategy to make smart nutritional choices. Choosing to eat consciously, and enjoying it thoroughly.

Read more

10 Ways to Improve your Digestion and Brain Health with Leafy Greens

Leafy greens give you the most nutrients per calorie. Rich sources of fiber, vitamins C and A , B3, magnesium, potassium, calcium, iron and vital phytochemicals  (natural plant compounds with antioxidant, anti-inflammatory properties), these plant foods boost your mood, brain health and immune system. Make greens part of your meals. Choose the ones you most enjoy. Discover new leafy greens and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts). Find the ways that work best for you.

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

Salads: Add rainbow vegetables and use leafy varieties to keep salads tempting – arugula, spinach, bok choy, kale and different lettuces

Coleslaws– Use different cabbages, add colored veggies, herbs, nuts and seeds

Cruciferous Salads – Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Breakfast Smoothies – always add protein, and health fat (nut butter, flaxseed, chia seed, kefir or milk of choice)

Egg Casseroles, breakfast tacos and omelets

Roasted vegetables – Use cruciferous vegetables with sweet potato and other root vegetables.

  • Add chopped herbs before roasting – rosemary, sage, thyme
  • Or after roasting – basil, cilantro, mint, parsley

Chicken and Veggie Sheet Pan Dinner

Add to grain bowls and pasta dishes – leafy greens, herbs, chopped or grated broccoli/cauliflower

Add leafy greens – such as spinach, kale, Swiss chard –  to soups, chilies, stews the last few minutes of cooking.

Or serve with chopped herbs (such as cilantro, parsley) on top

Make Pesto

  • Roast on fish, or chicken
  • Spread on breakfast toast, or rice cakes for a snack
  • Use as a sandwich spread or veggie dip
  • Toss with pasta, or grain bowls
  • Add to salads

Use in lunch wraps with hummus, pesto,  leafy greens and leftovers

Use the Swiss chard or collard greens as the lunch wrap. Spread hummus, Greek yogurt or pesto and add leftovers. Or shredded veggies like carrot or beet and chopped nuts or seeds.

[su_expanding_quote_book alignment=”full” source_author=”Elson M. Haas MD” source_title=”Staying Healthy with Nutrition” full_quote=”Chard is about one-third protein and a good fiber food. Collards are among the richer sources of Vitamin A, folic acid and vitamin C are strong. Minerals calcium, potassium, iron and zine are plentiful as are multiple phytochemicals.” short_quote=”Chard is about one-third protein and a good fiber food”]

 

Updated from original post published October 2021

Good Mood Orange Foods: 8 Sweet Potato Recipes

Did you know sweet potatoes have more potassium than bananas? Sweet potatoes are an easy way to boost your overall health, and are loaded with good mood nutrients.

Nutrient-rich

  • High in vitamins A, C and E – one sweet potato has 5x the recommended daily allowance of Vitamin A
  • Essential minerals magnesium and potassium. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure
  • Carotenoids. These powerful phytochemicals protect against oxidative stress and facilitate communication between your cells. Beta carotene is good for your brain. It is also strong immune enhancer (boosts your immune system)

Fiber Rich
Fiber swerves two functions in your digestive tract which aid mood balance

  • Helps with digestion and feeds “good” gut bacteria
  • Removes toxins and waste from your body

Versatile
You can get two meals out of one effort. Just double the amount of sweet potato you cook

  • Roasted – use the additional sweet potato for breakfast, use as the base for leftover chili or bolognaise for twice-baked potatoes
  • Pureed –turn into a Sweet Potato Shepherd Pie or use for breakfast in smoothies, oatmeal, pancakes, or muffins
  • Steamed – use in breakfast hash or add to salads

Sweet potato can be substituted for pumpkin. I’ve certainly done that a number of times. Especially in oatmeal, smoothies and pureed soups.

NOTE: A yam is NOT a sweet potato. Nutrient-rich sweet potatoes are a native plant of the Americas. Yams are a starchy root that originated in Africa and Asia.

Here are some of my favorite recipes.

Black Bean Sweet Potato Enchiladas – Weelicious

I add either chopped kale or spinach.

Sweet Potato and Butternut Squash Puree as a side to meatloaf or pork tenderloin. Re-purpose into Sweet Potato Shepard Pie

Stuffed Sweet Potatoes
So many options online! Choose recipes that include all macronutrients (protein, healthy fats) and have micronutrient diversity (multiple veggies). Add spices and herbs to boost the nutrient content – and flavor.

Here a couple of my favorites:

Chickpea and Spinach – The Last Ingredient

Use this as a base recipe. Add additional veggies:

  • Red bell peppers or poblano peppers
  • Broccoli or shredded Brussels sprouts

Add fish or meats

  • Shrimp, or salmon (canned or leftover roasted salmon)
  • Leftover ground beef/turkey or chicken

Mexican Quinoa Stuffed Sweet Potatoes – Simply Quinoa

Turkey Taco Stuffed Sweet Potatoes – Cookin Canuk
Add more veggies — . It’s a great ways to use leftover roasted vegetables!

Sweet Potato Shrimp Hash – Babaganosh

Make a double recipe. Re-purpose into another meal

  • Make into a wrap with guacamole and greens
  • Toss with leafy greens and cilantro into a salad. Add chopped veggies like bell peppers, celery and tomato.

Meal Salads

Lentil and Sweet Potato Salad – NY Times Cooking
Enjoy as a side dish with roasted fish, meatloaf or pork tenderloin.
Re-purpose into a meal by mixing with greens (arugula, spinach, shredded kale or green leafy mix) tossed with balsamic vinaigrette.
You can use canned beans (black, white or kidney beans) instead of lentils

Roasted Beet and Butternut Salad – Girl Heart Food
LOVE this! The colors are glorious, the flavor delicious. Use as a side with dinner; pairs nicely with pork tenderloin. Make extra to turn into into lunch the next day:

  • Toss with greens
  • Add roasted pumpkin seeds or chopped nuts (almond, pecan, walnut)

What to Do?

Eating orange foods has never been so easy 😁

Thanksgiving for Four

How to make a Thanksgiving meal for two, or for a family of four, without creating massive amounts of food that cannot be eaten?
This nutrient-dense, gourmet menu is a delicious celebration of fall harvest and traditional dishes in measured way: turkey, cornbread and sausage stuffing, butternut squash, and cranberries.

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Delicious Real Food Thanksgiving Feast

Brimming with colors and flavors, this Thanksgiving menu is a delightful healthy feast bringing together fifteen vegetables and fruits (cranberries, blueberries and apple), whole grains, four herbs and three different nuts.
My intention was to celebrate nature’s bounty; the end result is dairy-free, mostly gluten-free with plenty of vegan food.

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6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

8 ways to Boost Your Immune System and Mood with Leafy Greens

Did you know that eating leafy greens almost every day may be one of the most powerful steps you can take for your mental and physical health? They give you optimal amounts of immune-protective micronutrients

[su_expanding_quote_book alignment=”right” source_author=”Michael Greger, MD” source_title=”How to Not Die ” full_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie. Explore, innovate, taste test, play and teach you palate to enjoy them. Whether you sneak them into a refreshing smoothie, incorporate them into sauces and dressings, use them as a base for main dishes, or eat them straight in a big, vibrant salad – just do it. Your body will thank you for every bite of green you take.” short_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie…”]

Cruciferous Vegetables are in the same high-nutrient leafy greens category.  Named for their flowers with four equally spaced petals in the shape of a cross, cruciferous vegetables include:

  • Boh choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Kohlrabi
  • Mustard greens
  • Turnip greens
  • Watercress
[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Broccoli has B vitamins in abundance which is linked with better mental functioning, and as we get older, the prevention of dementia. Cabbages are especially powerful brain foods. Red cabbages  have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. Cauliflower is a great source of vitamin C which is good not only for overall health of your brain, but may elevate your mood. Kale is packed with 45 different varieties of antioxidant phytochemicals and mood-elevating vitamin C. ” short_quote=”Broccoli has B vitamins in abundance…”]

Our bodies are programmed to fight off infection and cancer. Green and cruciferous vegetables help our immune system to protect us from disease.  Over 120 of phytochemicals (natural plant chemicals) have been identified that have strong immune-boosting effects:

  • anti-inflammatory and antioxidant
  • detoxify and remove carcinogenic compounds
  • heighten the immune system’s resistance to viral infraction
  • work together to enhance defenses against bacterial infection
  • give each cell its own protective shield so destructive toxins cannot do damage
[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”Green plants are rich in chlorophyll. It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

What to Do?

  • Blend greens into breakfast smoothies (spinach, mint, basil, kale…)
  • Add them to breakfast tacos, omelets, egg casseroles
  • Use variety to keep salads tempting: leaf salads using spinach, arugula, kale and different lettuces
  • Add grated cruciferous to leafy salads or grains
  • Put to soups, chilies, stews
  • Mix in cruciferous vegetables with sweet potato, any potato, any roasted other root vegetables
  • Drizzle with extra-virgin olive oil and crushed garlic to toss with grains or whole-wheat pasta
  • Make pesto to spread on fish, chicken, use as a sandwich spread, toss with grains and pasta, add to salads
  • Make Coleslaws– Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Call to Action: Try a leafy green each week you have not eaten before. Which one will do you choose this week?

  • Arugula
  • Beet greens (cut thin like for coleslaw, add to salads or stir-fry)
  • Collard greens (use as a wrap instead or tortilla or as with beet greens)
  • Escarole (in place of lettuce or sauté with veggies or beans)
  • Kale (try it in a pesto) over fish, chicken, sandwich spread
  • Mustard greens
  • Radicchio 
  • Sorrel
  • Swiss chard
  • Turnip greens 
  • Let us have lettuce! 18 different kinds 😊

Updated from original post published November 2016

Recipes

Cauliflower “Fried Rice”

Here’s a fantastic way to enjoy cauliflower – a rather-tasteless-boring-white vegetable. Ha! Yeah those were my sentiments; I confess I avoided cauliflower until recently. Discovering how powerful it is to our immune system motivated me to find ways to eat it. And as always in my kitchen – nutritious must also be delicious!

So thank you SkinnyTaste for introducing me to Cauliflower “Fried Rice”! I’ve made multiple iterations; consider this a baseline rather than a precise recipe and go creative with what’s seasonal or in your kitchen.

Cauliflower is a cruciferous along with broccoli, Brussels sprouts and cabbage.

“ Cruciferous vegetables are among the most powerful weapons in our dietary arsenal against cancer. That alone would elevate it to the status of a SuperFood. Cruciferous vegetables boost the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones and fights birth defects. They are some of the most nutrient-dense foods known offering an incredible high level of nutrition for a very low caloric cost. Steven Pratt MD and Kathy Matthews” SuperFoods: Fourteen Foods that Will Change Your Life”

Variations:

  • Skip the eggs, add edamame or tofu for protein to make it vegan
  • Or go the other way and add leftover chicken, pork or shrimp
  • Replace peas with edamame or snap peas (cut diagonally in halves or thirds)
  • Add mushrooms; wash, trim stems and slice. Cook with the chopped red onion

Colored Coleslaw

Did you know coleslaw came from the Dutch term koolsla, meaning cabbage salad?  The kool part is the Dutch word for cabbage and the sla part is a Dutch abbreviation of the word salade.

[su_expanding_quote_web alignment=”full” source_site=”Culinary Lore” source_url=”http://www.culinarylore.com/food-history:where-does-coleslaw-come-from” full_quote=”Coleslaw has come to mean any type of dressed salad with shredded vegetables. Slaws may be sweet or savory, chilled or warm. But most of them still tend to contain some type of cabbage, probably because cabbage is able to be shredded and still give a good crunch. However, root vegetables, fennel, beets, carrots, and many other vegetables can be used. The main difference, except for the shredding part, between a slaw and a regular salad is that a slaw can stand up to being stored to allow the flavors to meld with turning into a limp, soggy, mess.” short_quote=”Coleslaw has come to mean any type of dressed salad with shredded vegetables.”]

Rather than an exact recipe, this is the foundation for many a salad to come out of my kitchen. The combination dark greens and cruciferous vegetables with onion and seeds/nuts makes it nutrient-dense; hence some version of this salad shows up almost every week, sometimes multiple times (with variation) a week, on our dinner plates.

  • Use any kind of cabbage (white, red or bok choy) and any type of dark green (lacinto or Tuscan kale, beet greens, collard greens, I’ve even used broccoli greens out of the garden).
  • Instead of green onion, finely slice about 1/4 red onion or 2 tablespoons finely chopped onion (white or yellow)
  • Instead of pear, use mango, peach or avocado or a combination.
  • Instead of sunflower seeds, use pumpkin seeds or any tree nut, toasted and coarsely chopped.

It’s also easy to put into a a wrap with beans and a dollop of Greek yogurt, or toss with left over grains for a quick lunch.

CMF Basic Salad Dressing

I used either the basic version  of the CMF Basic Salad Dressing or the Dijon mustard version or the Greek yogurt version; adjust to taste adding more of one or the other. I change it up as the mood strikes me.

 

Mushroom Barley Soup

More than a soup, this is a meal in itself—flavorful, filling, and nutrient-dense.

Mushrooms contain many disease fighting compounds.  Mushrooms and greens (spinach, kale, etc) together makes a powerful immune booster combination

[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=”Mushrooms contain many unusual disease-fighting compounds that are just beginning to be understood. These immune-supporting ingredients 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 such as rheumatoid arthritis and lupus because of their anti-inflammatory and immune-modulating effects.” short_quote=”Mushrooms contain many unusual disease-fighting compounds”]

The aroma of mushrooms and onions, the comfort of a pot simmering with healthy goodness on the stove, cupping my cold hands around a hot bowl and savoring the hearty soup with its chewy barley and harmony of vegetables…this is one of my favorite winter meals.

Variations:

  • Leeks instead of onions
  • Add 1 cup white beans, cooked or canned
  • Add 2 cups spinach or chopped kale
  • Add 1/4 cup fresh chopped herbs before serving (basil, dill, cilantro are some of my favorites
  • Add 8 oz jar of sun-dried tomatoes, chopped

Serve it with a nutrient-dense leafy green salad like Kale, Apple and Cranberry Salad with Pumpkin Seeds

Crimson Coleslaw

Visually delightful with its vibrant hues, this salad is super-charged with healthy benefits.

Cabbage is one of the most nutrient-dense foods that can boost our immune system and protect us from disease.

Although green cabbage is most common, red cabbage has added nutritional benefits. The rich red color of red cabbage providing unique antioxidant and anti-inflammatory properties.

Beets also have exceptional nutritional powers.

[su_expanding_quote_web alignment=”full” source_site=”World’s Healthiest Foods: Beets” source_url=”www.websitename.com” full_quote=”Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.” short_quote=”Beets help protect against heart disease, birth defects and certain cancers”]

Variations:

  •  Add 1/3 cup chopped parsley or cilantro
  •  Add 1 cup grated carrots
  • Add thinly sliced fennel bulb
  • To change up the dressing, add 1 – 2 tablespoons plain Greek yogurt to balsamic vinaigrette

Kale, Apple and Cranberry Salad with Pumpkin Seeds

Fresh, tangy with the crunch of crisp apple and toasted pumpkin seeds, every mouthful is a delicious, nutritious bite.

Kale, cranberries, green onions and pumpkins sees are all GBOMS – some of the most nutrient-dense foods on the planet. They a delightfully colorful salad.

Variations

  • Instead of large leaf kale (Lacinto, Tuscan etc), use baby kale, spinach or mixed greens
  • Replace dried cranberries with fresh berries or any other dried fruits: currants, apricots, dates
  • Replace pumpkin seeds with any nut (walnut, almond, hazelnut, etc). Fresh is always best (rather than store-bought roasted nuts, toast nuts in a skillet over medium heat.

Roasted Brussels Sprouts, Mushrooms and New Potatoes

Something magical happens in roasting vegetables, imbuing them with an aromatic flavors and softened luscious textures. This seems especially true for Brussels sprouts. Many a person who vowed not to like Brussels sprouts has been surprised into enjoying this dish.

This blend of vegetables is not only richly flavorful, it packs a mighty nutritional boost. Brussels sprouts, mushrooms and onions are GBOMBS – a group of the most nutrient-dense, healthy promoting foods on the planet.

[su_expanding_quote_book source_author=”Joel Fuhrman, MD” source_title=”Super Immunity” full_quote=”Certain plant foods contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts) 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 viruses and bacteria.…Compounds in the onions have anti-inflammatory actions that protect against osteoarthritis and ward off infections.” short_quote=”Certain plant foods contain significant amounts of substances that enhance human immune function”]

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 leafy green 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 Spinach and Orange Salad.

Crunchy Cruciferous Salad

Leafy greens and cruciferous vegetables (such as broccoli, cabbage, cauliflower) have more micronutrients than any other food. Micronutrients (vitamins, minerals, phytochemicals and fiber) are essential for our survival and longevity.

This salad is great on its own, but I often make a double batch to use as a base for different salads throughout the week.

Variations:

  • Exchange the broccoli or cauliflower with shredded cabbage or Brussels sprouts
  • Replace carrots with beets
  • Toss some Crunchy Cruciferous Salad  with leafy greens (spinach, arugula, mixed greens  – whatever is on hand).
  • Mix with leftover grains (rice, quinoa) for a quick meal
  • Or make a tortilla wrap adding greens and an extra drizzle of salad dressing.

 

Sweet Potato and Poblano Pepper Salad

Oh la la the contrasts in this dish: color, texture, sweet and spicy. Now here’s a potato salad I love!

Add the black beans and it’s robust and filling enough to be a main entree.

I serve it at room temperature. You can make it a day ahead. If so (the dressing gets absorbed over night), mix 1 tablespoon apple cider vinegar with 2 tablespoons extra virgin olive oil and toss again before serving.

It’s very popular at our summer dinner parties. I like to serve it with pork tenderloin (grilled or roasted), a quinoa pilaf and a green salad. Vegetarians/vegans can skip the pork and still have a well-balanced, delicious meal.

It also pairs well with grilled chicken.

Sweet potatoes are rich in cartenoids, orange, yellow or red-colored fat soluble compounds that protect plants from sun damage while they help them attract birds and bees for pollination. Cartenoids help protect us from free radicals, modulate our immune response, enhance cell-to-cell communication and play a major role in protecting the skin and eyes from damaging effects of ultraviolet light. Foods rich in cartenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast and skin.
Superfoods RX: Fourteen Foods that Will Change Your Life, Steven Pratt, MD and Kathy Matthews

 

Greens and Edamame Salad

I love this salad for the hint of mint, the freshness of the greens and edamame; the blend of flavors is truly lovely. And it is also nutrient-rich, greens and beans are health-promoting superfoods.

The original recipe calls for escarole, a form of endive. Endive tends to be bitter, and it’ not always available so I usually make this salad with a blend of spinach and baby kale, or finely sliced lacinto kale.
Sometimes, to give it color, I add finely sliced raddichio to the green mix.

This salad can become a delicious entrée tossed with whole-wheat pasta (I like penne or elbow pasta for this) or leftover cooked quinoa.

To make it vegan, replace toasted sunflower seeds for the shredded Parmesan.

 

Arugula Salad with Strawberry Dressing

Variations:

  • Add sliced or diced cucumbers
  • Use different greens: spinach, mixed greens, finely sliced kale (stem removed) instead of arugula.
  • Use different nuts or seeds (pumpkin seeds, sunflower seeds)
  • Use different berries, or other seasonal fruit: citrus, mango…