Tag Archives: recipe

More Greens, Please!

by grocery, health, kale, produce, recipes, vegetables, , , ,

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.”  There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging! 

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers.   Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort. 

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food.  And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here. 

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.  

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut). 

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.  

Collard Greens Smoothie Bowl

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Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings.  Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.
 

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet. 

Sources

 

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

 

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

Gluten Free Berry Cheese Pancakes

by baking, breakfast, pancake, recipes, ,

Somehow there’s nothing quite like pancakes. Just about every culture I can think of has some sort of a recipe for them.  And many people enjoy them, not just for breakfast, but sometimes even for dinner.  This can sometimes be a challenge for those who are dealing with gluten sensitivity issues.  Whether it’s full-on celiac disease, an allergy to one or more grains, or digestive issues that simply don’t agree with consuming grain products, it can be somewhat difficult when you truly just want to enjoy a pancake.

This is a wonderful alternative to traditional pancakes. High in protein and very delicious, it’s easy to make and you won’t miss the flour.  Obviously if you’re sensitive to dairy you’ll need to substitute your favorite non-dairy cream cheese instead.  

Tip: The batter for this recipe does tend to be somewhat thin. It’s best to make smaller pancakes so you can flip them easily.  Or thin the batter out a tiny bit more with some coconut milk and make a crepe style pancake instead.   so you may find smaller pancakes easier to flip.

Gluten Free Berry Cheese Pancakes

Start your day on a delightful note with these gluten-free berry cheese pancakes. Made with a combination of gluten-free flour, creamy cheese, and fresh berries, these pancakes are both nutritious and indulgent.
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Ingredients
  

  • 8 ounces cream cheese, brought to room temperature and cut into cubes
  • 6 large eggs
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3 tablespoons organic butter, divided
  • 1 cup fresh blueberries
  • 1 strawberries fresh strawberries, sliced
  • Maple syrup, optional

Instructions
 

  • Add cream cheese, eggs, cinnamon, and vanilla extract to a food processor or blender
  • Blend on high until completely smooth
  • Heat a large pan (or griddle) to medium heat
  • When hot add ½ tablespoon butter to the pan, spreading to cover
  • Pour small pancakes onto the pan (approximately 3) — leave space in between so they don’t run together
  • Cook until the edges just begin to turn brown and the pancakes are set, about 3 minutes. 
  • Carefully flip each pancake and continue cooking for another 1-2 minutes until bottom is golden brown on the bottom
  • Transfer cooked pancakes wire rack and keep warm (I like to use my microwave oven for this.  It’s over the cooktop and it’s an insulated box. Don’t put pancakes on a plate as the bottom ones get soggy if you do)
  • Repeat until all the pancakes are made
  • Serve pancakes topped with berries and maple syrup, if using
    Enjoy!

Scrap Cooking Carrots And Brussels Sprouts

by preparedness, preserving, recipes, vegetables, , ,

As we wind down toward the end of summer the Farmer's Markets are filled with a bounty of produce.  All the delicious colors and flavors of the season are on display. Every time I go to the market I seem to come home with an overflowing market basket that is more than the two of us can eat in a reasonable period of time.

This post is my tip-to-tail use-everything-you-can vegetable experiment.

 

Food Preservation 

Having more fresh produce than you can eat is actually a blessing in disguise. This allows you to preserve it for out-of-season enjoyment.  You're buying it when it's at peak season and therefore usually fresher and less expensive, but you can enjoy it anytime.  

There are a lot of different ways to preserve food:

  • Canning – Whether you're doing water bath or pressure canning this does require jars, lids, and a few pieces of equipment plus recipes to make sure your percentages are correct.
  • Dehydrating – You can do this in the oven or purchase a dehydrator.  You'll need extra water stored in order to rehydrate foods.
  • Fermentation – No special equipment is needed but you will need to know what you're doing to make sure things are properly preserved
  • Freezing – You'll need freezer safe containers for this method and it can be limited by freezer space
  • Freeze Drying – This requires special equipment and creates good long term storage.  You'll need to have extra water available to rehydrate items.
  • Smoking/Curing/Salting – You'll need a space where foods can sit while you prepare them this way. Again, knowing what you are doing is important.

My two favorite ways to preserve food at the moment are canning and dehydrating.  Nothing against any of the other methods, these are simply the two that I am most familiar and comfortable with.

 

Start With Canning

 

The vegetables I had on hand that I wanted to use in some way were carrots and Brussels sprouts. Both of which I bought at the farmer's market. I actually purchased more than we needed so I would have some available to preserve for winter.  

Lately, however, I've been learning more about food preservation methods and about scrap cooking where you use just about everything.  I've been enjoying the book Scrappy Cooking by Joel Gamoran and decided that I was going to use both vegetables to their absolute fullest and see how it worked out. 

For the carrots, I went simple and a family favorite.

Dilly Carrots

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Ingredients
  

  • Carrots cut into julienne slices for 6 jars (about 5 pounds)
  • 3 ½ cups apple cider vinegar
  • 3 ½ cups water
  • 1/3 cup pickling salt
  • 6 cloves of garlic 
  • 6 sprigs of dill
  • 3 teaspoons of mustard seed

Instructions
 

  • Sterilize jars, rings and lids
  • Bring vinegar, water and pickling salt to a boil
  • In each jar place 1 clove of garlic, 1 sprig of dill, and ½ teaspoon of mustard seed
  • Add julienned carrots (really squeeze them in there)
  • Ladle brine into the jar leaving 1/4” head room
  • Clean top of jar and add lid and ring
  • Hot water bath 10 minutes
  • Remove from heat and let sit until jars “plink” and lids seal
  • Store in a cool, dark place

 

For the Brussels Sprouts I followed a suggestion from a friend and made something called Frogs Balls.  These are simply parboiled Brussels sprouts preserved in a bread-and-butter-pickle type brine.  I used this recipe.  

Getting Scrappy

 

Because I needed to wash and peel the vegetables I decided to make use of the trimmings.  Normally I put these into a bag in the freezer. Eventually, when I have enough plus a chicken carcass, I use them to make bone broth.  This time I decided to branch out and try something else.  I set aside the carrot peels and Brussels sprouts leaves in one pile.  In the other pile I put the tips and tails of the carrots plus the trimmed ends of the Brussels sprouts.

For the peels and leaves I simply put them into the dehydrator.  I currently have a Nesco brand dehydrator which has no timer and no heat setting.  I simply let it run overnight. In the morning they were nice and crispy.

At this point they go into a jar where they get conditioned.  Conditioning, as I've learned, is where you take dehydrated items, put them into a jar, and shake them well every day for about a week.  You do this in case there is any moisture. By shaking the jar you are rotating the contents to try and evenly distribute any residual moisture throughout the jar.

Because I didn't have a particular use for dehydrated carrot peels and Brussels sprouts outer leaves. I decided the best use for them is to make a vegetable powder which can be added to soups, casseroles, and other dishes.  A quick buzz in the not-for-coffee-coffee-maker and I had my powders.  I set them aside in their jars to condition for another week. Apparently for optimal dehydration procedure you should condition anything you dry for a week and then also condition for another week any powders you've made from it.

 

Cooking Scrappy

 

While things were being dehydrated and powdered I still had the tops and tails to contend with.  Joel's book assures me that roasted Brussels sprouts ends are fabulous.  After reading the recipe I decided I wanted to do something a little different and came up with this dish.  This is not a real recipe because I pretty much invented it as I went along.  It came out very tasty, however, and is something I plan to make again. Next time I'll keep better track of the ingredients and quantities as I make it.

Scrap Ends and Onion Something

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Ingredients
  

  • ½ red onion, about 1 cup, sauteed in olive oil
  • 2 cloves garlic, minced and sauteed
  • Add ends of carrots and Brussels sprouts (these had been blanched as part of the process before canning/dehydrating)
  • Add ½ cup-ish of water 
  • Add – tomato paste, curry powder, cilantro, salt and pepper
  • Add more water  to keep it moist but not overly wet
  • Cook until everything is thoroughly heated and the carrots and Brussels sprouts ends are soft

    Yum!

All in all this experiment was, in my opinion, very successful. I not only had no scraps from the carrots or the Brussels sprouts, I made a new dish that was really tasty. I'm also grateful for the ability to have the powdered vegetables. These are a great addition to any preparedness pantry.

The Health Benefits Of Mushrooms

by kale, recipes, vegetables,

 

 

Humans have been consuming mushrooms, both for nutritional and medicinal benefits, for more than 5,000 years. Mushrooms come in many different shapes, sizes, and colors, containing vitamins, minerals, and other nutrients.

Mushrooms have been increasingly popular over the years.  More people are enjoying the taste of mushrooms and finding ways to incorporate them into their diet. They give rich flavor to any dish and on top of that have beneficial nutrients. Many people are learning the ways mushrooms benefit the body, but some still are surprised to find out just how beneficial they can be.

 

Health Benefits 

Mushrooms are a low-calorie addition to your meals and very nutritional. They are very rich in fiber, contain some proteins, and have a variety of vitamins, antioxidants, and minerals. Some of the health benefits of mushrooms include lowering blood pressure, aiding in weight loss, and boosting your immune system. According to some studies consuming them may event help prevent some types of cancer. In Japan and China, they are used along with standard cancer treatment.

Mushrooms have a lot of potassium in them which is known to lower blood pressure by aiding in the absorption of sodium in the body. The antioxidants in mushrooms may aid in weight loss by reducing the risk of metabolic disorders. Studies have shown that eating mushrooms on a consistent basis mixed with exercise will aid in weight loss. 

Eating mushrooms consistently has also shown a dramatic effect in our bodies ability to fight off diseases or be less susceptible to serious illnesses. In turn, boosting our immune system. 

There are many different types of mushrooms, each with their own unique benefits. Let’s look at a few and discover their health benefits.

Chaga

Chaga mushroom is known as the king of mushrooms. It has many anti-inflammatory benefits. It is rich with nutrients such as vitamin D, potassium, and magnesium. These aid in reducing inflammation and improving bone health. 

Chaga has been studied to help protect against or even aid in recovery of illnesses. It can’t be said that Chaga can cure diseases, but studies have shown that it aids tremendously more than most other efforts. Chaga mushrooms are traditionally made into a tea for medicinal purposes. 

Reishi

With every king there needs to be a queen and that is the reishi mushroom. Grown in Asia, it thrives in hot and humid climates. Reishi also has strong anti-inflammatory function, improves immune function and mental clarity including depression and fatigue. Along with promoting longevity, it has been shown to have anti-cancer benefits. When questioned, one breast cancer study found 60% of 4,000 cancer survivors consumed reishi mushroom. 

Taking reiki in supplement form could potentially benefit your quality of life and be supportive for depression and anxiety. 

When it comes to side effects of taking reiki as a supplement or food form, it really doesn’t have any. The only side effect seen to date is an upset stomach and indigestion.  Unless you have a specific allergy to mushrooms it does not appear that there are any contraindications from adding them to your diet.

Shiitake

These are one of the most popular mushrooms because they are rich in flavor.  Shiitake mushroom have been described to have a meaty taste to them. These are the ones you see more often in grocery stores and which tend to be highly used in recipes. 

Shiitake mushrooms have the greatest number of vitamins to help your bones, your heart, and your immune system. There are little to no side effects again when ingesting these unless you have a mushroom allergy. 

Lions Mane

This particular mushroom has been studied to possibly help protect against dementia, anxiety, and depression. It has strong antioxidant qualities which help promote a strong immune system, healthy nervous system, and may lower the risk of heart disease. 

Ways to Enjoy Mushrooms

Mushrooms can be enjoyed raw in salads, grilled, sauteed, or roasted for wonderful additions to your meals. They can also be added to soups, sauces, egg dishes, and casseroles. 

Mushrooms are on the Environmental Working Groups (EWG) “Clean 15” list coming in at #13. Even though they are on this list, they can have pesticides on them when tested, just less than a lot of other produce. If this is a concern, choose organic. It is important to note that mushrooms have the unique ability to absorb much from the material they are grown on, either good or bad. This quality is what often provides for the strong mineral content but can also be a problem if they are grown on contaminated mediums.

Adding mushrooms to your diet can add amazing flavor along with many health benefits. Here is an easy and delicious recipe to add some of the wonderful benefits of mushrooms to your diet.

Recipes

Colcannon Mushrooms

I was watching an episode of Cooking Up A Story where they made Irish Twice Baked Potatoes and it looked so good that I just had to make some for dinner.  
Casting around my kitchen I realized that we only had one very large baking potato.  But we had two medium sized sweet potatoes.  Thinking back to  my childhood I remembered how my mother would make Mixed Twice Baked Potatoes by mixing together mashed sweet and baking potatoes and then restuff the shells.  I decided that this would be a good alternative to plain twice baked potatoes and it would give me two very stuffed halves of the baked potato.
Rummaging around in my fridge revealed some of the Russian Red River Kale from this week's farm share.  I also had one last onion from the farm share.  I made the stuffed potatoes and still had a fair amount of stuffing left over.  Back to the fridge I found three good sized portobello mushroom caps, cleaned and stuffed them and popped everything into the oven.
The sweet potatoes added so much flavor that I didn't need nearly as much butter as the original recipe called for.  I also left out the buttermilk and didn't feel that I needed the cheddar cheese on top.  
Oh my goodness was this good.  So good in fact that the next time I make it I am thinking of bypassing the stuffed potato part altogether and just stuffing mushroom.  Yes it takes time, but trust me, it's worth it.
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Ingredients
  

  • 6-8 leaves kale
  • 1 medium onion
  • mushroom caps (how many depends on what size they are)
  • 2 T. organic butter
  • 2 T. olive oil
  • sea salt and pepper to taste

Instructions
 

  • Preheat oven to 350F
    Wash and prick with a fork one large baking potato and two medium sweet potatoes
    Bake one hour or until done
  • 30 minutes after you start the potatoes:
    Wipe mushrooms with a damp towel to clean them
    Dice the onionCut the kale into medium-fine chiffonade
    Add 1 T. olive oil to a large pan
    Saute onions on medium heat until golden brown
    Add remaining olive oil and kale
    Saute until kale is wilted
    Add salt and pepper to taste
  • Remove potatoes from oven
    Peel and mash with butter
    Add in onion and kale mixing well
    Stuff mushroom caps and bake 30 minutes
    Enjoy!

Stuffed Portobello Caps

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Servings 4

Ingredients
  

  • 4 tablespoons extra virgin olive oil, divided
  • 1 large Poblano pepper, seeded and diced
  • 1 pound of sausage (uncooked, although you can substitute diced pre-cooked sausage if preferred)
  • 4 ounces goat cheese, room temp, cut into small pieces
  • 4 medium Portobello mushroom caps, rinsed and patted dry
  • Sea salt and black pepper, to taste

Instructions
 

  • Preheat oven to 350°F
  • Lightly grease a large roasting pan with one tablespoon olive oil and set aside
  • Heat 2 tablespoons olive oil in a large pan over medium heat
  • Add diced Poblano peppers and cook until the peppers soften and begin to develop some color, about 4 minutes
  • Add the sausage to the pan and cook, breaking into crumbles, until fully heated, about 6 minutes (reduce timing if using pre-cooked sausage)
  • Add goat cheese to pan and cover for 1-2 minutes
  • Remove cover and stir until the goat cheese is completely melted and well mixed with the turkey and peppers
  • Remove from heat and fill each mushroom cap with some of the mixture
  • Drizzle the mushrooms with remaining olive oil and season with salt and black pepper, as desired.
  • Place roasting pan in the pre-heated oven
  • Roast until mushrooms are slightly browned, about 12-14 minutes
  • Serve immediately
    Enjoy!

 
 
 

Mushrooms have been a source of functional medicine for years. They benefit in both the nutritional and medical aspects. Mushrooms are used often in medicine for a therapeutic effect. When taken consistently and medicinally, they can help fix the deficiencies you may have in vitamins, minerals, and antioxidants. Adding mushrooms to your diet or even taking them as supplements is encouraged to help maintain your vitamin levels. 

Always consult your healthcare practitioner before taking any new supplements and never harvest mushrooms in the wild without an experienced wild forager. 

Sources

 

 

Nagdeve, M., Mushroom: Top Benefits & Side Effects. Organic Facts, June 17, 2021. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-mushroom.html

Zhang, J.-J.; Li, Y.; Zhou, T.; Xu, D.-P.; Zhang, P.; Li, S.; Li, H.-B. Bioactivities and Health Benefits of Mushrooms Mainly from China. Molecules 2016, 21, 938. https://doi.org/10.3390/molecules21070938

 

Zhao, S.; Gao, Q.; Rong, C.; Wang, S.; Zhao, Z.; Liu, Y.; Xu, J. Immunomodulatory Effects of Edible and Medicinal Mushrooms and Their Bioactive Immunoregulatory Products. J. Fungi 2020, 6, 269. https://doi.org/10.3390/jof6040269

 

 

 

The Healthy Sweet Potato

by recipes, vegetables,

Sweet potatoes (Lpomoea batatas) are a great addition to your diet.  They are inexpensive and nutritious.  Sweet potatoes offer superior benefits for your health plus they’re a great food to help with weight control efforts. Be aware that they can be commonly labeled as yams even though they are not the same.

Health Benefits of Sweet Potatoes

Heart Health

Sweet potatoes are rich in vitamin B6 protecting the arteries and blood vessels. Vitamin B6 inhibits the buildup of homocysteine, keeping arteries and blood vessels healthy by allowing the blood to flow freely which may prevent heart attacks.

Source of Potassium

Sweet potatoes are rich in potassium that helps reduce blood pressure by eliminating excess sodium build up, promoting fluid balance. Your body needs potassium, an electrolyte, to keep natural heart rhythm and promote normal central nervous system function. Potassium can also prevent muscle cramps, reduce swelling, and regulate your kidneys.

Rich in fiber

Sweet potatoes contain more than twice the fiber content of other types of potatoes. It can contain as much as 7 grams of fiber. High-fiber foods help you control your weight better because they burn more slowly and efficiently compared to low-fiber foods. Fiber can help fight fatigue, too.

Sweet potatoes have both soluble and insoluble fibers. Soluble fibers form a gel and slow digestion down. It delays the emptying of your stomach which makes you feel full longer, helps control weight, maintains healthy blood sugar levels, and lowers LDL cholesterol.

Insoluble fibers benefit the digestive system by providing a laxative effect and adding bulk to your diet. They remain relatively intact as they pass through the digestive tract, speeding up the passage of food and waste through the gut.

Rich in Vitamin A

Also known as beta carotene, vitamin A is an important antioxidant. A medium-sized sweet potato contains more than enough of your daily vitamin A requirements. It helps the body fight off many forms of cancer, and boost immunity.

It also protects the skin from sun damage. Eating the recommended daily allowance of vitamin A helps increase the skin's resistance to harmful UV rays. It helps repair the damage done by excessive sun exposure. It is also excellent for eye health, preventing vision loss and macular degeneration.

Vitamins C and E

Sweet potatoes are also rich in vitamins C and E; these antioxidants that play a vital role in longevity and preventing many diseases.

Vitamin C can ward off cold and flu viruses, reduce stress, and contribute to longevity. Vitamin C also assists in the production of collagen, helping you keep youthful looking skin.

Vitamins C and E are important components in skin and hair beauty products. Sweet potatoes, being rich in vitamins A, C, and E, help keep us healthy inside and out.

Source of Manganese

Manganese is an important trace mineral needed for proper carbohydrate metabolism, promoting healthy blood sugar balance. It helps suppress your appetite to prevent you from overeating.

Manganese is also a cofactor in enzymes needed in chemical reactions for energy and antioxidant utilization, and it is used to treat anemia and severe premenstrual symptoms.

Iron Source

Sweet potatoes contain iron which helps with red and white blood cell production, stress level reduction, and immune system regulation.

 

How to Use Sweet Potatoes

With all these wonderful benefits, it is a great thing that sweet potatoes are extremely versatile. Sweet potatoes candied with marshmallow and brown sugar or baked into a sweet potato pie (think Thanksgiving) are how many are accustomed to enjoying them.  Yet, there are many different ways to serve them across many cultures.  In Korea, they are used to make dangmyeon, a cellophane noodle, while in Japan it's frequently used in tempura.  In Africa, sweet potatoes are dried and then served with a peanut sauce in a dish called Amukeke. There are so many ways to enjoy sweet potatoes and reap the awesome health benefits. 

Adding sweet potatoes to your diet is super easy and a great investment in your health. With the following basic preparation methods, you can easily start adding sweet potatoes to your diet. 

 

Basic Sweet Potato Preparation Methods

  • Bake on a sheet at 400°F oven for 40-60 minutes.
  • Boil or steam (peeled or unpeeled); 5 min for small-sized and 30 min for medium-sized.
  • Deep fried sweet potato fries for an occasional treat.
  • Replace your favorite potato recipes with sweet potatoes.

If you are looking for a snack made from sweet potatoes, how about sweet potato chips? These are pretty simple to make especially if you have a dehydrator. You will start by cutting the potato into the desired thickness, brush with a thin coating of olive oil, sprinkle with your favorite spices (curry powder is great) and dehydrate until done. If you don't have a dehydrator, you can use your oven set to its lowest setting and bake until you reach the desired crispness. This recipe is courtesy of Katie R.

For more delicious ways to add sweet potatoes to your diet, check out these mouthwatering and wonderful recipes:

Crockpot Chicken And Sweet Potato Stew

Alli Berry
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Ingredients
  

  • 6 boneless, skinless chicken thighs, cut into chunks
  • 2 pounds sweet potatoes, peeled, cut into 1-2 inch cubes
  • 1 cup of celery, chopped
  • ½ onion, chopped
  • 4 cloves garlic, peeled and chopped
  • 2 cups chicken broth
  • ½ teaspoon of dried rosemary (or 2 teaspoons of fresh rosemary)
  • 2 bay leaves
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
  • 1 ½ tablespoons white wine vinegar
  • ½ pound white button mushrooms, sliced

Instructions
 

  • Place chicken at the bottom of the crock pot
  • Add all of the other ingredients (except the mushrooms) over chicken
  • Stir to combine
  • Cook on low for 4-5 hours, checking after 4 hours for doneness
  • Add mushrooms and cook on low for 1 more hour.

Notes

This can be served as is or over rice or quinoa

Mom’s Sweet Potato Soup

Sydney Gallimore
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Ingredients
  

  • 2 tablespoons butter
  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 celery stalks, stalks and leaves chopped separately
  • 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
  • 1 tart green apple peeled, chopped
  • 1 teaspoon evaporated cane juice crystals
  • 2 tsp salt
  • 2 tsp pepper
  • 3 cinnamon sticks
  • 3 sprigs fresh Thyme (1 tsp dried)
  • 1/2 teaspoon ground nutmeg
  • 4 1/2 cups organic chicken stock
  • 1 1/2 cups organic heavy cream
  • 3 tablespoons pure maple syrup
  • Sour Cream or Crème Fraîche as garnish

Instructions
 

  • Heat oven to 400˚F
  • Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
  • Potatoes should be a bit under cooked, not yet tender
  • Melt the butter in a heavy pot over medium heat
  • Add onion, celery, sugar, and apple and sauté until soft
  • Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
  • Add the chicken stock, potatoes, salt, and pepper and bring to a boil
  • Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
  • Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
  • Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
  • Season to your liking
  • Add water or simmer for a bit longer until soup reaches desired consistency
  • Ladle into bowls and garnish with sour cream or crème fraîche

Sweet Potato Pancakes (Latkes)

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Servings 6

Ingredients
  

  • 3 pounds sweet potatoes, peeled and shredded
  • 1 large onion, peeled and shredded
  • 1 large egg
  • ¼ cup flour
  • Salt and pepper to taste

Instructions
 

  • Mix all ingredients together
  • Heat oil in a pan
  • Drop mixture by very large tablespoons into pan
  • After 2-3 minutes flip to other side and cook another 2 minutes
  • Remove from pan and drain on paper towels

Alli Berry and Sydney Gallimore contributed to this article.

Resources:

“Sweet Potatoes”. Whfoods.com, 2021, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64.

Oloniyo, Rebecca Olajumoke et al. “Orange-Fleshed Sweet Potatoes Composite Bread: A Good Carrier of Beta (B)-Carotene and Antioxidant Properties”. Journal of Food Biochemistry, vol 45, no. 3, 2020. Wiley, doi:10.1111/jfbc.13423

Dagonuniversity.Edu.Mm, 2021, https://www.dagonuniversity.edu.mm/wp-content/uploads/2019/08/Aye-Mi-MiHtwe-1.pdf.

Lien Ai Pham-Huy, Chuong Pham_Huy. “Free Radicals, Antioxidants in Disease and Health”. International Journal of Biomedical Science: IJBS, vol 4, no.2, 2008, p. 89., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.

Stuffed Acorn Squash

by recipes, vegetables, ,
This acorn squash recipe is packed with protein. Deeply nourishing and filling this is an amazingly flavorful and healthy option for a side dish. The use of sage gives it a rich, aromatic flavor. Take advantage of the bounty of the season with this wonderful dish. Tip: Just like pumpkin seeds, you can season and roast the seeds from an acorn squash. Clean them and set aside to prep later or roast them in the oven while you’re cooking this dish.

Stuffed Acorn Squash

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Prep Time 20 minutes
Cook Time 50 minutes
Servings 6

Equipment

  • Tip: For this dish I find it’s best to cook it in my wok pan. If you don’t have one make sure you’re using a large saucepan with a deep lip.

Ingredients
  

  • 3 acorn squash, cut in half and seeds removed
  • 4 tablespoons extra virgin olive oil, divided
  • 3-4 cloves garlic, finely minced
  • 1½ pounds Portobello mushrooms, cleaned and diced large
  • ½ medium yellow onion, thinly sliced
  • 1 cup green lentils, picked over, rinsed, and cooked
  • 1 1/2 tablespoons fresh sage, finely chopped
  • ¼ cup dry red wine or *bone broth
  • 1/3 cups dates, roughly chopped
  • ¼ cups walnuts, chopped
  • ¼ cup organic Parmesan cheese, freshly grated, optional
  • Sea salt and fresh ground pepper to taste

Instructions
 

  • Preheat oven to 400°F, lightly oil a large baking dish and set aside
  • Place acorn squash halves cut side up in the baking dish, brush the cut edges with one tablespoon olive oil
  • Season with salt and black pepper, to taste
  • Place baking dish in pre-heated oven and roast until the squash is fork tender, about 40 minutes
  • While the squash is roasting, heat the remaining olive oil in a large skillet at medium heat
  • Add minced garlic, sauté until golden, 1-2 minutes
  • Add chopped mushrooms, cook, stirring once or twice, until they soften and brown slightly, about 4-5 minutes
  • Add onions, continue cooking, stirring occasionally, for another 3-4 minutes
  • Add green lentils, sage, and wine or broth into the pan, stir occasionally and cook until the mixture thickens slightly, about 8-10 minutes
  • Remove from heat, add dates and walnuts
  • Season to taste with salt and pepper
  • When squash and mixture are both ready slightly fill each half of the acorn squash with the mixture
  • Sprinkle with cheese if using
  • Return to the oven and cook another 5-7 minutes to warm fully
  • Remove from the oven and serve
  • Enjoy!
 
 
 
 
   
mash brussels sprouts

Autumnal Mash With Crispy Brussels Sprouts

by Fall, recipes, seasonal, sprouts, vegetables, , ,

This is a great side dish to add to any seasonal menu. Delicious and nourishing, it takes advantage of wonderful foods that are in season right now. Eating foods that are in season means they have more nutrition. Typically they’re also less expensive which is definitely a good thing.

Autumnal Mash with Crispy Brussels Sprouts

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Prep Time 10 minutes
Servings 4

Equipment

  • Note: for ease of cleanup you can line a rimmed baking sheet with either parchment paper or a silicone Silpat® baking mat

Ingredients
  

  • 1 medium cauliflower head, roughly chopped (save the leaves to use as a green vegetable in another dish)
  • 2 Gala apples, peeled, cored and roughly chopped
  • 2 large shallots, cleaned and roughly chopped
  • 1 tablespoons fresh rosemary leaves, minced
  • 2 tablespoons extra virgin olive oil , divided
  • Sea salt and black pepper, to taste
  • 1 pound Brussels sprouts, washed, trimmed, and halved
  • 2 garlic cloves, finely minced
  • 2 tablespoons organic whole cream
  • 2 tablespoons organic unsalted butter
  • ½ cup pistachios, shelled and roughly chopped

Instructions
 

  • Preheat oven to 375°F, prepare rimmed baking sheet
  • Add cauliflower, apple, shallots, rosemary, sea salt, pepper, and one tablespoon olive oil to a large bowl. Toss to combine.
  • Spread this mixture onto baking sheet, place in over and roast until the cauliflower is fork tender, 25-30 minutes
  • To prepare Brussels sprouts:
    Heat the remaining olive oil in a large pan over medium heat.
    Add the garlic. Cook, stirring frequently, until garlic is fragrant, less than 1 minute
    Add Brussels sprouts. Cook, stirring occasionally, until they are crispy and starting to brown, about 15 minutes.
  • To assemble:
    When cauliflower mixture is finished, place in a large mixing bowl.
    Add cream and unsalted butter and mash (with a potato masher or an immersion blender) until smooth.
    Spread the mash in a large serving dish, top with the Brussels sprouts, and garnish with pistachios.
    Enjoy!

cinnamon apple and pear sauce

Cinnamon Apple And Pear Sauce

by Uncategorized, , , ,

Making apple or pear or apple and pear sauce when the fruits are in season is a delicious way to use these autumnal fruits. And the sauce is delicious as a condiment for roast meats, baking into muffins or snack breads, or even just as a
snack.

Because of the high pesticide load both apples and pears often appear on the Dirty Dozen list so it’s best to buy them organic.

Tip: This recipe is delicious, and, if you don’t peel the apples or the pears, has some fiber for a little extra gut health boost. The Instant Pot softens the peels so they blend well and the sauce will still be smooth.

cinnamon apple and pear sauce

Cinnamon Apple and Pear Sauce

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Prep Time 10 minutes
Cook Time 4 minutes
Servings 4

Ingredients
  

  • 4 large organic apples, cored and chopped
  • 2 large organic pears, cored and chopped
  • ¼ cup water
  • 2 teaspoon ground cinnamon
  • 1 tablespoon fresh lemon juice

Instructions
 

  • Combine apples, pears, water, ground cinnamon, and fresh lemon juice in the Instant Pot, stirring them to combine
  • Add the lid, lock into place, and make sure the vent is set to “Sealing”
  • Use the “Manual” setting and add 4 minutes
  • After cook time is complete, allow a natural release of pressure for 10 minutes, then manually release the remaining pressure
  • Use an immersion blender and blend until desired consistency is reached (from chunky to smooth). If you don’t have an immersion blender you can use a food processor or blender, just be careful transferring the mixture as it is very hot.
  • Options:
    Serve immediately, YUM!
    Transfer to airtight glass containers and store in fridge until ready to serve (upto one week)
    Transfer to airtight glass containers and store in the freezer until ready to thawand serve (up to six months)
    Process into canning jars to use when desired (store up to 18 months)
    Enjoy!

Apple Cinnamon Cheesecake In An Instant Pot

by recipes, ,

Make sure you have a specific sealing ring for your Instant Pot lid for sweet and savory dishes.  Do not use the savory lid to make sweet things as the flavors might infused into the dish. 

Preparation for this dish is 5 minutes on sauté and 30 minutes to cook (plus time to come to pressure).  Use natural release (NR) of 10 minutes.  Chill for at least 4 hours or overnight so the cake can set.  Serves: 4-6

Tip: It is important that all ingredients be at room temperature.  Otherwise the batter may not work out properly.  It can take 2-3 hours for the ingredients to come to room temperature.

Tip #2:  Read this recipe through in it’s entirety before making, in order to make sure you understand timing elements, i.e., the crust needs to be put in the freezer for one hour to set.

Tip #3: Scrape mixing bowl sides with a spatula before each ingredient addition. This makes sure that all ingredients are well blended into the batter.

Apple Cinnamon Cheesecake in an Instant Pot

Instant Pot Tools:
• Sealing Ring
• 7” springform pan
• Short Trivet stand
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Ingredients
  

  • Crust:

    1 cup almond flour

    1 teaspoon vanilla extract

    3 tablespoons Lakanto (mont fruit sweetener) or Swerve (erythritol)

    3 tablespoons unsalted grass-fed butter, melted

  • Batter:

    2 8-oz. blocks organic cream cheese

    1 teaspoon real *vanilla extract (see recipe link below)

    ¼ cup Lakanto or Swerve

    1 teaspoon ground cinnamon

    2 large eggs, free range, preferred

    ¼ cup heavy cream

    1¼ cup water

  • Topping:

    2 tablespoons unsalted grass-fed butter

    1 large apple, cored and cut into wedges

    1 teaspoon ground *cinnamon (see link below)

    ½ teaspoon allspice

    3 tablespoons maple syrup

    ½ cup water

    Pinch sea salt

    ¼ cup pecans, chopped

Instructions
 

  • Lightly grease the inside of the springform pan and set aside.
  • Combine crust ingredients together in a medium sized bowl. Stir until well combined. Press crust mixture into the bottom of the greased springform pan and spread to uniformly cover the bottom of the pan. Place in the freezer for at least one hour.
  • Beat ingredients one at a time in a large mixing bowl. Beat each ingredient for 10-12 seconds before adding next ingredient. Add ingredients in this order: Cream cheese, vanilla extract, sweetener, heavy cream, and the eggs, one at a time. (To avoid adding too much air into the batter do not overwork it).
  • Remove crust from the freezer and pour the batter on top. Gently tap the springform pan several times on the counter. This will release air bubbles from the batter.
  • Place trivet stand in the Instant Pot and add water. Place springform pan onto trivet. For easy removal make sure handles are pointed upwards.
  • Place and lock lid. Select “Manual” and set to “High.” Adjust cook time to 30 minutes.
  • After cooking time is complete do a natural release for 10 minutes and then quick release to get rid of the remaining steam. Carefully remove the lid and lift the cheesecake out of the instant pot by the handles. Use a potholder as this will be hot.
  • Set cheesecake on a wire rack on the counter and cool for 10-15 minutes. Then move to the refrigerator and chill 4 hours or overnight.
  • Topping is made slightly ahead of when you are ready to serve the cheesecake.
  • Set Instant Pot to “Sauté” on a medium setting. Add the butter stirring to cover the bottom of the pot while it melts.
  • Add apple wedges, ground cinnamon, allspice, maple syrup, water, and salt to the Instant Pot. Stir until apples are thoroughly coated, sautéing until they are tender but not soggy. The sauce should also be slightly thickened. This will take about 4-5 minutes. Turn off the Instant pot and move the apple mixture to a bowl to cool slightly.
  • When ready to serve, take the cheesecake out of the refrigerator and carefully remove it from the springform pan. Arrange apple wedges on top and drizzle the sauce over the apples. Sprinkle with the pecans and serve. Enjoy!

Notes

*Vanilla extract
*Ground cinnamon

July Is National Blueberry Month

by fruit, summer, ,

Blueberry season is here! And there is nothing more fabulous than having fresh blueberries to eat.  They’re so wonderful that they even have an entire month devoted to them; July is National Blueberry Month.

Just by themselves, blueberries are a wonderful snack.  In a fruit salad, they are amazingly tasty.  Baked into a myriad of treats such as muffins, cobblers and pies they are indescribably delicious.

Blueberry Basics

Blueberries are native to North America and related to cranberries, another distinctive North American fruit.  They are high in antioxidants; anthocyanin which is beneficial for collagen especially as it relates to capillary and vascular support, and ellagic acid which is helpful in protecting against cancer.  Blueberries are also rich in vitamin C, manganese and are a good source of fiber.  Studies show them to be effective in helping to protect against Age Related Macular Degeneration (ARMD), colon cancer, and ovarian cancer.

Organic or conventional?

Domestic, conventionally grown blueberries have been found to have over 40 different pesticide residues. Some of these pesticides are known or potential cancer-causing agents, others are suspected to be hormone disruptors or neurotoxins. Unfortunately, a number of them are also toxic to honeybees (required to pollinate the blueberries, go figure). This means that when buying blueberries it’s important to choose organic over conventional.

Some years the pesticide level is high enough that blueberries are a part of the Environmental Working Group’s Dirty Dozen [https://www.ewg.org/foodnews/full-list.php] list. Other years they aren’t in the top twelve. However, even if they’re not on the top twelve list, they’re still close to it. Buying organic means that you do not have the high levels of pesticides often found in conventional produce.

If you’re fortunate enough live near a pick-your-own, organic/sustainable/regenerative agriculture blueberry farm it can be the work of a morning to pick several pounds. Blueberries freeze quite well; that one day of hot sweaty work can yield a year-long bounty of delicious treats.

How to eat blueberries

“By the handful fresh out of mama’s picking bucket.”

Sun-ripened, fresh off the bush blueberries are bursting with flavor and definitely hard to pass up. When my children were little and we used to go blueberry picking I used to joke that it was a good thing I was a fast picker. With three little girls who all LOVED blueberries, their picking efforts often meant serving as tasters to make sure what was going into mama’s bucket passed inspection.

This is one of the first recipes I make each year after going blueberry picking (once my family is done plundering the basket). These muffins make a great snack and always go quickly in my house. They're moist, super tasty, and, if you’re trying to make them last, they do freeze well.

Best Blueberry Muffins

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Ingredients
  

  • 1 cup gluten-free oatmeal1 cup gluten-free flour
  • 1 teaspoon lemon zest
  • 1/2 cup pecans, chopped
  • 1 teaspoon baking powder
  • 1/2 cup organic whole milk
  • 1/4 cup organic sour cream
  • 2 tablespoons melted organic coconut oil
  • 1/2 cup honey (use raw and local)
  • 1 cup blueberries

Instructions
 

  • Preheat oven to 350 F
  • Grease muffin tin
  • In a large bowl mix together dry ingredients
  • Add milk, sour cream, coconut oil, and honey, blending well
  • Fold in blueberries
  • Divide mixture into muffin tins
  • Bake 15 minutes or until done

For another delicious blueberry recipe check out these mojitos.