Tag: whole foods

Strawberry Basil Quinoa Salad

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Delicious Quinoa Recipe

Quinoa is a flowering plant grown primarily for its edible seeds.  And it is one of the only plant-based foods that is a complete protein.  A complete protein has all nine amino acids that your body can’t produce. Most animal products are great sources of these amino acids, which makes them complete proteins. But as those following a plant-based diet know, it is very difficult to find foods containing these nine amino acids in the necessary amounts. 

But while quinoa is amazing, it also has an acquired taste that most people don’t like.  This recipe makes quinoa approachable to the average person.  So give it a try.  You won’t regret it.  Bon appétite!!

Strawberry Basil Quinoa Salad

The folks who promote California strawberries sponsored a national cook-off for kids and challenged them to come up with a quick creative recipe. A 12-year-old from Maryland took the prize for this grain salad, which the cook-off judge, a former MasterChef Junior winner himself, proclaimed easy, healthy and, of course most important, delicious.

Ingredients

  • 3 cups water
  • 1 ½ cups quinoa
  • ¾ teaspoon salt, divided
  • ⅓ cup lemon juice 
  • ⅓ cup extra-virgin olive oil
  • 2 teaspoons pure maple syrup
  • ½ teaspoon ground pepper
  • 2 cups diced strawberries
  • ½ cup chopped fresh basil
  • ½ cup crumbled feta cheese

Directions

Step 1 Combine water, quinoa and 1/4 teaspoon salt in a large saucepan. Bring to a simmer over high heat. Reduce heat to maintain a simmer, cover and cook until the quinoa is tender and the water is absorbed, 12 to 15 minutes. Let cool for 15 minutes.

Step 2 Meanwhile, whisk lemon juice, oil, maple syrup, pepper and the remaining 1/2 teaspoon salt in a large bowl.

Step 3 Add the cooked quinoa, strawberries, basil and feta to the dressing; stir to combine.

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Farro & Arugula Salad

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Farro & Arugula salad

Ingredients (Salad):

  • 2 large handfuls of arugula 
  • 1/2 cup farro, cooked
  • 1/2 head asparagus, sliced on a diagonal 
  • 1 bunch grapes, figs (and)/or peaches
  • 2 handfuls fennel, shaved
  • 1/4 cup roasted hazelnuts, chopped
  • And a handful of fresh herbs (chives, fennel fonds, mint, or as desired) 
  • 8-10 slices of fresh pecorino

Ingredients (Dressing):

  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp reduced balsamic vinegar 
  • 1 tsp raw honey
  • 1/2 tsp dijon mustard Salt & pepper, as desired
  • 1 tsp minced shallot, optional
  • Fresh herbs, as desired

Directions:

  1. To make the dressing, combine all of the ingredients in a mason Seal and shake vigorously to emulsify the olive oil and balsamic vinegar. Set aside.
  2. Place farro in a stockpot and cover in about two inches of water. Add a dash of salt and bring to Reduce heat to low and let simmer for 10 minutes. Remove from heat and let sit for an additional 10 minutes. Remove excess water and spread on a baking sheet to cool.
  3. Meanwhile, soak the shaved fennel in a bowl of water with juice from half a lemon, to ensure the fennel does not oxidize.
  4. Char the grapes over an open flame or on your grill, cooking for about 2-3 minutes on each side or just till browned. If using figs or peaches, slice the fruits in half before grilling.
  5. To prepare the asparagus, bring a small pot of water to Separately combine ice and water in a medium-sized bowl. Add sliced asparagus to boiling water and cook for 1-2 minutes, just till al dente. Drain immediately and dunk into the ice water. (This will ensure the asparagus maintains its bright and beautiful color)
  6. To assemble the salad, first toss the farro with 1-2 Tbsp of them, combine arugula, farro, grapes, herbs, and drained fennel and toss with dressing, salt and pepper.
  7. Plate and garnish with hazelnuts 

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Creamy Fennel Kale Chicken

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Creamy Fennel Kale Chicken | Courtesy of Being Brigid.

Jump to recipe

This dish has all the benefits of a healthy serving of daily greens wrapped up with the subtle flavors of fennel and leeks. Paired with the chicken for protein, this is a flavorful dish that comes together almost as quickly as any convenience food, and is sure to leave you feeling both nourished and satisfied.

Improved Cognitive Health

Kale is a healthy nutrient dense food that is a versatile and tasty addition to any meal. Like many leafy greens, is high in antioxidants, Vitamin K, calcium, and folate. Folate and calcium are important for normal bone health. Folate is one of several essential vitamins that plays an important role in DNA synthesis. It’s presence in your diet encourages healthy cell and tissue growth. Additionally, a recent study published in Neurology, showed that consumption of 1 serving per day of green leafy vegetables was associated with slower cognitive decline.

A Note on Fats

This recipe is baked at 400 F, so choosing the right oil is important. We use avocado oil because, in addition to having a beneficial fatty acid profile, can withstand high temperatures without oxidizing. Avocado oil also has a high smoke point (485F). We are concerned with the former, while culinary professionals are concerned with the latter. The point at which an oil smokes (and thus affects the flavor of the food) and the point at which it oxidizes when exposed to heat, can be very different. Smoke point is a metric that is easy to define. Put simply, it is the point at which an oil, when exposed to heat, begins to produce smoke. Oxidation can occur at much lower temperatures. When a fat is oxidized, it produces free radicals that can be toxic and disruptive to the body.

You may have heard of unsaturated and saturated fats. This classification refers to the number of hydrogen molecules attached to a fatty acid. Saturated fats are fully saturated with hydrogen molecules, whereas, monounsaturated, polyunsaturated and unsaturated fats have several hydrogen molecules “missing”. The more hydrogen molecules the fatty acid lacks, the more unstable it is, and the more susceptible it is to oxidation. Most oils are a mixture of saturated and unsaturated fatty acids, so the fatty acid profile is what we need to decipher in order to determine the suitability of a particular oils for cooking.

makes 4 servings

Ingredients

  • 2 medium leeks, thinly sliced 
  • 2 medium fennel, cored and thinly sliced
  • 1/4 cup avocado oil  
  • 1/4 tsp himalayan salt 
  • Dash black pepper
  • 5 cups curly kale, chopped
  • 1 lb organic chicken breast cutlets, skinless
  • 1/2 cup organic chicken broth, low sodium 
  • 1/4 cup almond yogurt, unsweetened
  • 1 Tbsp whole grain mustard 

Instructions

  1. Preheat oven to 400 F. 
  2. On a baking sheet, place prepared fennel and leeks. 
  3. Toss vegetables with 2 tbsp avocado oil, hHimalayan salt and dash black pepper. 
  4. In a separate bowl, massage kale with 1 tbsp avocado oil, dash of salt and pepper and set the kale aside. 
  5. Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking. 
  6. Heat 1 tbsp avocado oil in a large pan, over medium heat. 
  7. Add chicken and sauté until lightly cooked, about 3-4 minutes per side. 
  8. In a small bowl, mix almond yogurt, chicken broth and mustard and pour on top of chicken.
  9. Add the roasted vegetables to pan and continue to heat for 3 minutes. 

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Vegan Pumpkin Seed Pesto Pasta

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Vegan Pumpkin Seed Pesto Pasta | By Chef Amanda DeLaura 

Veggies, veggies, veggies! 

I made this recipe with lentil flour pasta and it was delicious!

1) be sure to remove the stems and buds from your basil. This will ensure you do not make a bitter pesto. 

2) if you use frozen peas, place them in your strainer before draining your pasta. Drain your pasta over the peas and the boiling water will quickly bring the peas to room temperature.

Serves 4 to 6 Ingredients: 

  • 12 oz Jovial’s Brown Rice Fussili 1 batch pesto
  • 1 zucchini, sliced 1/8” thick on diagonal
  • 1 yellow squash, sliced 1/8” thick on diagonal
  • 1 head brocollini, chopped into bite sized pieces
  • 1/2 cup petite peas, thawed
  • 1/2 cup cherry tomatoes, sliced in half lengthwise
  • 1/2 tsp chili flakes
  • 1 Tbsp minced parsley 

Pumpkin Seed Pesto: 

  • 3 oz basil, rinsed & dried
  • 1/4 cup olive oil
  • 1/4 cup pumpkin seeds
  • 1/2 tsp pink Himalayan salt
  • 2 small cloves garlic mara-labs.com 

Directions: 

  1. Bring a large pot of water to boil. Meanwhile, combine all ingredients for the pesto and process in a food processor (or vitamix) until very smooth, about 2 minutes, scraping down the sides of the processor 1 or 2 times. 
  2. Once pasta water has boiled, add 1/2 teaspoon of pink Himalayan salt and 1 tablespoon of olive oil. Add the pasta and cook according to packaging, about 12 minutes. Drain pasta through a strainer and return the pot to the stove, leaving the pasta in the strainer.

  3. Add 2 Tbsp olive oil to the pot (and/or clarified ghee, if desired) and add sliced zucchini and squash. Season with salt and pepper and cook until browned and tender, about 3 to 5 minutes. Add broccolini and continue to cook for one minute. Turn off heat and add the pasta, peas, pesto and cherry tomatoes. Toss and then add chili flakes and parsley. Season with extra salt and pepper, as desired

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Bone Friendly, Gluten Free Chicken Soup Recipe

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Bone Friendly, gluten free chicken soup recipe

The key to this soup is: 

1) pan frying in coconut oil and seasoning all the ingredients so that they could be eaten by themselves 

2) using bone broth instead of regular chicken broth. You can substitute your favorite veggies in place of the carrots or celery. I use a liberal amount of coconut oil to cook with and place it all into the soup in order to increase the fat content and make it keto-friendly. 

Bon appétit!

Ingredients

  • 48 oz organic chicken bone broth 
  • 2 cup organic coconut oil
  • 2 large organic onions, diced
  • 5 carrots, chopped
  • 5 stalks celery, chopped
  • 2 lbs organic chicken
  • 4 broccoli crowns (optional)
  • 1 cup organic rice noodles (optional) Salt and pepper to taste.

Directions

Pan-fry the onions (caramelize), carrots, celery, and chicken, each with 1⁄2 cup coconut oil on medium heat. Season as you cook these. Cube the chicken into bite-sized pieces after they are cooked.

If you are using noodles, boil them now. Add the broth to a pot and add all the cooked ingredients into the pot with the broth and simmer at low heat. Make sure the droppings from pan-frying the chicken and the veggies make it into the soup.

I typically save the peels of the onions if they are organic because they are high in quercetin. I place them in a cheesecloth and add the peels to the soup, and then I remove them before serving.

This soup is tasty, however, it is high in fat. If you don’t like it that greasy, you can halve the amount of coconut oil used.

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Orange Pomegranate and Walnut Salad

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Compound derived from walnuts and pomegranates may boost mitochondrial and muscle health.

As a person ages, mitochondrial function declines, driving many age-related conditions, including the progressive loss of muscle mass and strength. Findings from a recent study suggest that a compound derived from ellagic acid metabolism helps restore mitochondrial and muscle health in older adults. 

Ellagic acid is a bioactive compound found in a wide variety of fruits, nuts, and vegetables, especially walnuts, pomegranates, and rose hips. Bacteria in the human gut break down ellagic acid to produce compounds called urolithins. Scientists have identified about 20 urolithins, but the most studied of these is urolithin A, which exerts potent anticancer and anti-inflammatory properties. The capacity to form urolithin A from ellagic acid varies considerably from person to person and decreases with age.

https://www.eurekalert.org/news-releases/940275

Recipe idea from Author Beautiful Eats & Things

Orange Pomegranate and Walnut Salad

Servings 6

Ingredients

  • 6 cups spring salad mix
  • 1 cup pomegranate seeds
  • 1/2 cup mandarin oranges drained ( I use fresh orange pieces)
  • ½ cup walnuts chopped
  • 1/3 cup reduced fat feta crumbled 

 

For the Honey Dijon Dressing

  • ¼ cup olive oil
  • 2 Tbsp apple cider vinegar
  • 1½ tsp. Dijon mustard
  • 1 Tbsp honey ( I reduce to 2 teaspoons)
  • Salt and pepper to taste

 

Instructions

  1. In a large bowl, mix together spring salad mix, pomegranate seeds, mandarin oranges, and walnuts.
  2. Arrange salad on a large platter.
  3. To make the dressing: whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt and pepper in a small bowl.
  4. Drizzle dressing over the salad, add feta, and serve.
  5. Top with additional pomegranates, feta, and walnuts if desired.  Enjoy!

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Mushroom, Onion & Cauliflower Bake

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Mushroom and Onion Cauliflower Bake from Whole Food Cooking Every Day

Serves: 4-6

INGREDIENTS

Cauliflower topping

  • 1 large head (2½ lbs) cauliflower – cut into 1½” florets
  • ½ cup raw pine nuts, cashews, or macadamia nuts
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons nutritional yeast, plus more to taste
  • ½ teaspoon fine sea salt, plus more to taste

Mushroom and onion filling

  • 3 tablespoons extra-virgin coconut oil
  • 1½ tbs shiitake mushrooms – stems removed and caps thinly sliced
  • 2 tablespoons chopped fresh thyme
  • 3 medium onions – quartered and thinly sliced lengthwise
  • ½ teaspoon fine sea salt, plus more to taste
  • 6 cups (6 oz) sliced Swiss chard – tough stems removed
  • 1½ cups cooked chickpeas (1/4 cup cooking liquid reserved) or 1 15 oz can (drained)
  • 1 tablespoon tamari( can use coconut aminos)
  • 2 teaspoons balsamic vinegar
  • ¼ cups filtered water if using canned chickpeas
  • 2 teaspoons arrowroot powder
  • 1 tablespoon filtered water
  • freshly ground black pepper

INSTRUCTIONS

Cauliflower topping

  1. Set up a steamer pot with about 2 inches of filtered water in the bottom (the water shouldn’t touch the bottom of the basket) and bring to a boil over high heat. Arrange the cauliflower florets in the steamer basket, cover, and steam for 10-12 minutes, until the cauliflower is cooked through but not falling apart. Remove from the heat and set aside.
  2. Put the nuts, olive oil, yeast, and salt in a high-powered blender and add the steamed cauliflower. Starting on low speed and using the tamper stick to help press the cauliflower down, blend, gradually increasing the speed to high, until completely smooth and thick; use the tamper stick to keep the mixture moving and to scrape down the sides as you go. This will take a couple of minutes. Season with more nutritional yeast and salt to taste and blend to combine.

Mushroom and onion filling, and assemble

  1. Preheat the oven to 375°F (190° C).
  2. Warm a large skillet over medium-high heat and pour in 1 tablespoon of the oil. Add half the shiitakes and the thyme, stir to coat with oil, and cook for 10-12 minutes, stirring only every minute or two (to allow the mushrooms to brown), until the shiitakes are golden brown. Transfer to a bowl and set aside. Repeat with another tablespoon of oil and the remaining mushrooms. Wash and dry the skillet if there are blackened bits on the bottom.
  3. Add the remaining tablespoon oil to the pan, then add the onions and cook over medium heat for 8 minutes, or until beginning to brown. Cover the pan, reduce the heat to low, and cook for 10 minutes, or until the onions are soft and lightly browned. Remove the lid, add the salt, and cook uncovered for another 5 minutes, or until the onions are caramelized. Add the chard, cover, and allow to steam for 3 minutes, or until tender. Add the chickpeas, cooked mushrooms, tamari, balsamic vinegar, and chickpea cooking liquid or ¼ cup water, raise the heat, and bring to a simmer. Dissolve the arrowroot in 1 tablespoon water, stir, and drizzle into the simmering mixture, stirring constantly. When the mixture has returned to a simmer, remove from the heat and season to taste with pepper and more salt.
  4. Transfer the mixture to an 8-inch square or equivalent baking dish and smooth the surface. Spread the cauliflower topping evenly over the filling. Bake for 30 minutes, or until the filling is bubbling and the topping has begun to set. Turn on the broiler and broil the bake for 3 to 6 minutes, until the topping is golden and browning in parts. Remove from the oven and allow to sit for a few minutes before serving.
  5. Once cooled, leftovers can be stored in the fridge in an airtight container for up to 3 days. To reheat, put the bake in a baking dish, cover, and warm in a 400° F (200° C) oven until heated through.

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