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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.

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.

 

Meet the Grains

Move over rice and wheat! Whole-grains from around the world are more available than ever before, an easy way to increase plant foods in our day to day given the diversity and excellent health benefits. Many grains (quinoa, whole-wheat couscous, bulgur) can be cooked in less than half an hour, making homemade dinner possible even in a busy lifestyle.

It’s important to highlight that the health benefits are in WHOLE grains. Refined grains (white rice, white flour etc) have been processed to remove the germ or bran – or both). This significantly decreases the vitamins, minerals, antioxidants and phytonutrients that are critical for optimal health.

[su_expanding_quote_book alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Food Guide” full_quote=”What is a whole grain? A whole grain contains all of the components that are naturally present in the seed of a cereal grass plant, and thus contains all its nutrients. Grains are designed to support the growth of the seed when it sprouts, making them a rich source of nutrition for us too.

There are three major components of a whole grain:

  • Bran: the outer covering contains the highest concentration of fiber and is also rich in B vitamins, trace minerals and potent antioxidants, including lignans. Its role is to protect the contents of the seed prior to germination
  • Germ: the life force of the grain, the part of the seed that sprouts to form a new plant. It contains vitamin E, trace minerals, B vitamins, minerals and protein
  • Endosperm: contains starchy carbohydrates, protein and small amounts of vitamins and minerals stored as fuel to nourish the sprouted grain during its early growth

” short_quote=”A whole grain contains all of the components that are naturally present in the seed of a cereal grass plant, and thus contains all its nutrients”]

Whole grains and health

  • Whole grains have a combination of fiber, vitamins, minerals and health-promoting phytonutrients shown to help reduce cholesterol, improve intestinal health, stabilize blood sugar levels an decrease the incidence of heart disease and diabetes
  • Whole grains processed to preserve most or all major components (bran, germ and endosperm) in their intact form are the most nourishing option. These include grains that are cracked, rolled, and ground

How to get more grains into our daily diet?  Have them for breakfast instead of processed cereals. Whole grains provide sustained energy throughout the morning.

  • Hot oatmeal, buckwheat and rice cereals for breakfast in cold weather.
  • Overnight oats, and granola topped with fresh seasonal fruits and sprinkled with nuts
  • Baked oatmeal, whole-grain muffins and breakfast breads for make-ahead breakfasts
  • Granola bars, baked oatmeal bites, overnight oats in a mason jar or breakfast cookies for breakfast-to-go

For dinner or lunch top cooked grains with roasted (or sauteed) vegetables or mix with beans and pesto, make pilafs and risottos, put grains in soups or salads tossed with greens and beans.

My pantry staples are oats, brown rice (brown rice is good source of fiber, vitamin and trace minerals. White rice loses the bran and germ –and most of its nutrition) and quinoa. Then I vary my menu plan and shopping list with barley, or buckwheat, or bulgur, or whole-wheat couscous.

The grains I use most:

  • Barley: has a from of soluble fiber (beta-glucans) that mixes with liquid in the digestive tract and binds fatty substances to remove them from the body, helping reduce cholesterol. Soluble fiber also helps slow the release of sugars into the bloodstream, providing steady, sustained fuel for the body
  • Buckwheat: Not wheat nor even a grain, this is a plant seed that’s almost a complete protein because it contains all essential amino acids. It contains fair amounts of calcium, iron and B vitamins. It makes a great granola and overnight cereal; I also use it in soups and pilafs mixed with other grains
  • Bulgur is made by cracking wheat berries that were first parboiled and dried. Use for pilafs mixed with other grains and for tabbouleh. It’s great for when I’m in a hurry for dinner or breakfast (mix it with fresh juice, topped with nuts, or with pureed fruits)
  • Couscous is actually a pasta of durum wheat flour sprinkled with flour and rolled into small pellets. It can be prepared in a matter of minutes. It’s tasty cooked with fruit juice, aromatic spiced (cinnamon, cardamom etc), mixed with dried fruits (apricots, date, raisins) and nuts and pressed like polenta for breakfast to go. Or tossed in a salad with greens
  • Oats: Because the bran and germ are intact, all forms of oats are considered whole grain, and have extensive nutritional benefits including soluble fiber (beta-glucan) that helps lower cholesterol, and stabilizes blood sugar. Oats contain an essential fatty acid (linoleic acid)) that helps regulate vital body functions including supporting a nervous system and healthy skin.
  • Quinoa, my absolute favorite, is actually a seed and a complete protein, containing all essential amino acids. It’s also a good source of iron, magnesium, calcium, vitamins A and E. Who says it’s only for dinner? Mix last night’s leftover quinoa with applesauce and chopped walnuts for a satisfying breakfast!

Other grains to try are farro (is an ancient type of wheat with a chewy texture rich in fiber, magnesium and vitamins),  millet (a good source of iron, rich in lysine making it higher-quality protein than most grains) and wheat berries (the whole complete wheat grain).

New to whole grains? Check out:

100 Days of Real Food:Understanding Grains

100 Days of Real Food: 6 Ways to Ease the Switch to Whole Grains

The Whole Grains Council: Identifying Whole Grain Products

 

Kale and Brussels Sprouts Salad with Apple and Walnuts

This can be a satisfying entree by adding 1 cup of leftover (cooked) quinoa or brown rice, and avocado.

[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=”Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique compounds with proven and powerful immune-boosting effects and anticancer activity.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

Variations:

  • Use any nuts or seeds (pumpkin, sunflower) instead of walnuts
  • Use pear or mango instead of apple
  • Or use dried cranberries

Making Breakfast Easy

In just a few minutes, make breakfast the night before, and it’s ready in the morning. If you haven’t tried overnight oats before, this is a great recipe to start with. I love Angela Liddon’s website  Oh She Glows;  although I don’t think I will ever be vegan, I’ve made many recipes from her website. Her cookbook is one of only three I have in my kitchen—that’s how much I use it.

There are innumerous recipes for overnight oats. The more I make them, the more concoctions I come up with depending on fresh and frozen fruits (and nuts) I have on hand.

If you don’t like the texture simply skip the chia seeds. Instead sprinkle a tablespoon or two of ground flaxseeds and mix in right before eating.

Steamed Broccoli with Avocado and Sesame Seeds

Broccoli belongs to the cruciferous vegetable family. Named for their flowers, which have four equally spaced petals in the shape of a cross (Latin word crucifer means “cross-bearer”) these vegetables include kale, cabbage, collards and broccoli, cauliflower and turnips. I try to incorporate at least one cruciferous vegetable into our meals regularly.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, M.D. ” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They have anti-inflammatory, antioxidant and anti-cancer benefits. Studies show that they detoxify and/or remove carcinogenic compounds. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

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

 

Lemony Arugula Pesto

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

Other ways to use it:

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

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

Health Benefits of Arugula

Recipes

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