Category Archives: Healthy Recipes

Put credit here #2

Beet Salad with Pumpkin Seeds

Beets are such a power food for your liver that you should find several ways you enjoy eating them. This recipe uses the whole beet, including greens, so make sure to pick out a bunch with nice fresh leaves. The combination of citrus and basil make this recipe a winner!

Ingredients

Salad:
4 large beets
¼ pumpkin seed
1 bunch beet greens
2 scallions
¼ lb feta cheese (optional)

Dressing:
3 TB extra virgin olive oil
2 TB balsamic vinegar
¾ tsp Dijon mustard
¼ tsp freshly ground pepper
1 TB finely chopped fresh basil

Directions

Slice off beet greens and wash/scrub beets well. Slice in half and place in top of steamer filled with water. Bring to boil and steam until beets are tender but not mushy (about 20 minutes). Run under cool water and slip off the skins. Cut into cubes and set aside to cool.

Toast pumpkin seeds by placing them in a dry skillet over low-medium heat. Move the skillet back and forth over the heat with one hand and stir the seeds with a wooden spoon using the other hand. This will toast the seeds evenly and prevent burning. When the seeds begin to give off a nutty aroma they are ready. Remove from skillet and set aside to cool.

Wash the beet greens well and chop into bite sized pieces. Place in the steamer and cook until tender (about 3-5 minutes). Place in colander (or carefully use steamer) and run cold water over them to halt cooking. Squeeze excess water out of the greens.

Place all dressing ingredients in jar and shake well. Place beets, beet greens, pumpkin seeds and scallions in a salad bowl (save a few pumpkin seeds to sprinkle on top). Pour dressing over salad and toss gently. Crumble feta cheese on top if using. Serve at room temperature or chilled.

Variations: add 2 TB orange zest (highly recommended!)

from Feeding the Whole Family by Cynthia Lair

kale with sweet potatos and pecans

Kale with Sweet Potatoes and Pecans

Kale is such a power food it is well worth finding the ways you like it best. Some find the flavor of kale to be a bit strong. In this recipe it is tempered by the sweetness of the yams, raisins and spices, and complemented beautifully with the complex flavor of the toasted pecans.

Ingredients

 2 TB extra-virgin olive oil
2 tsp minced or grated fresh ginger
1 cup (I medium) garnet yam
1/8 tsp. ground cinnamon
¼ cup broth
3 cups dinosaur kale, rinsed & stemmed (about 1 medium bunch)
1/3 tsp sea salt
2 TB golden raisins (cut into smaller pieces if they are “jumbo”)
¼ tsp maple syrup
2 TB lightly toasted pecans

Directions

 Start toasting the pecans before you start cooking the vegetables. Place them on a small baking sheet and toast at 300˚ for 10-12 minutes, stirring once or twice. Set aside to cool. (Toasting at lower temperature preserves the nutrients better than high temperature toasting).

Heat the oil in a large sauté pan, then add the ginger and sauté for 30 seconds until aromatic. Add the sweet potato, cinnamon and broth. Stir until combined, then cover briefly to soften for 2-3 minutes. Add the kale, salt and raisins and sauté until the kale is a darker shade of green and the sweet potatoes are tender (about 5 minutes). Stir in the maple syrup, check for flavor and add another pinch of salt if needed.

Garnish with the toasted pecans.

From Cancer-Fighting Kitchen by Rebecca Katz

Marinated Asparagus Salad

Make the most of the remaining asparagus season! Local asparagus is available for only a short time – we are so lucky to have access to the fresh, tender spears harvested in the nearby Delta. My French grandmother grudgingly shared her vinaigrette dressing, and I have increased the antioxidant power by punching up the herb content. Enjoy the simple bliss of this marinated asparagus salad.

Ingredients

Salad:
1 bunch asparagus, snap off stems from the bottom
1 scallion
1 tomato
1 cup of sprouted and cooked red or black beans, or use one can of beans, rinsed and drained
Feta cheese (optional)
Kalamata olives (optional)

Dressing:
1 medium clove of garlic
4 TB Olive oil
2 TB balsamic or apple cider vinegar
1 tsp. Dijon mustard
1 TB+ fresh herbs (rosemary, thyme, marjoram)
Salt and fresh ground pepper (if you use feta cheese and olives extra salt may be unnecessary) 

Directions
Crush garlic clove through garlic press into medium sized bowl and set aside to allow time for the beneficial enzymes to develop.

Cut asparagus into bite sized pieces after snapping off the tough ends. Steam lightly until just cooked (you really don’t want it soft). When cooked, run under cool water and set aside to cool off while you make the dressing.

To the garlic in the bowl, add the mustard, oil and vinegar. Chop up the herbs finely and stir in. If you are using additional salt (no feta and olives) add to dressing along with freshly ground pepper. Stir vigorously (or whisk) to combine.

Cut up scallions and tomato; add to dressing and toss. Add asparagus and beans, then toss thoroughly with the dressing. Salad flavors improve with some time to marinate, but it’s fine to eat immediately.

Substitutions: Instead of asparagus you can use green beans, or any other steamed vegetable. In winter, you can add radishes for color when tomatoes are not in season. Leftover chicken can be added for a further boost in protein.