Top 20 Healing Foods- Carrots

Today we continue with #5 on my list of the Top 20 Healing Foods.  Most people like today's food, the carrot.  However, we tend to get into ruts with this veggie.  Carrot sticks, carrot salad, that's pretty much it.  But I encourage you to play around with this wholesome root vegetable and find new ways to incorporate it into your diet.

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CARROTS
Key Nutrients:
Beta-carotene
Vitamins B6 and C
Fiber

Beta-carotene gives carrots their bright orange color and provide significant health benefits.  One large carrot provides almost all the vitamin A you need in a day.  If you cook it rather than eat it raw, it provides even more.  The darker the carrot, the more beta-carotene it will provide.  Carrots are high in fiber which can help lower cholesterol, vitamin A is great for eye health and carotenoids like beta-carotene help protect against cancer. 

Cooked carrots provide more beta-carotene than raw since cooking breaks down the cellular walls that encase it.  Cook them in as little water as possible to maintain the highest levels of nutrients.  Tip: eat your carrots with a little fat, as this helps the body absorb the beta-carotene.

This is a really easy recipe for a quick side dish.  I adapted it from a recipe from Ina Garten.

SAUTEED CARROTS

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2 pounds carrots

1 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

2 tablespoons unsalted butter or coconut oil

1 1/2 tablespoons chopped fresh dill or flat-leaf parsley

 

Peel the carrots and cut them diagonally in 1/4-inch slices. You should have about 6 cups of carrots. Place the carrots, 1/3 cup water, the salt, and pepper in a large (10 to 12-inch) saute pan and bring to a boil. Cover the pan and cook over medium-low heat for 7 to 8 minutes, until the carrots are just cooked through. Add the butter and saute for another minute, until the water evaporates and the carrots are coated with butter. Off the heat, toss with the herbs. Sprinkle with salt and pepper and serve.

Broccoli with Lemon Almond Butter

How was your holiday season?  We had a wonderful time!  First we visited my mom for Thanksgiving and my M-I-L came as well, which was great!  I love when we get to have both sides of the family together for a holiday.  Then we drove to Wyoming to my dad's place for Christmas. 

My stepmom had the house decked out so beautifully.  Isn't this just the most picture-perfect Christmas shot? 

Yes, we are spoiled rotten.  Now that there are 8 grandkids in the family that adds up to quite a few presents under the tree!
Both of my sisters and their families were there.  I love watching the kids play together now that they are all a bit older.  We had tons of fun and tons of FOOD.  In fact, I pretty much pigged out the whole time I was there....and since it was freezing the entire time we were there my workouts consisted of going up and down the stairs a few times a day. I mean, it's beautiful, but would you go for a run in 5 degree weather?

Needless to say, by the time we got home I was ready for some lighter fare and a long workout!  I hit it hard at the Y today with a HIIT run and some lifting.  It felt great to get a little break from the kids and get the blood flowing. 

This recipe is a yummy side dish and really fit the bill.  It would be nice with some grilled shrimp on the side for a nice, light, dinner.
 

 

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1 head fresh broccoi, cut into florets

1/4 c. butter, melted

2 Tbs. lemon juice

1 tsp. lemon zest

1/4 c. slivered almonds

Steam or boil broccoli until tender, approximately 4 to 8 minutes. Drain.

 

In a small saucepan, melt butter over medium low heat. Remove from heat. Stir in lemon juice. lemon zest, and almonds. Pour over hot broccoli, and serve.  Feel free to adjust the amount of sauce used to taste. 

Autumn Quinoa with Yams and Mushrooms

I am absolutely loving yams right now!  They are chock full of good vitamins, warm and sweet, and just scream fall.  I found this recipe on All Recipes, link below the picture.  It's a wonderful vegetarian dish that is rich in protein and other good for you vitamins. Be sure to rinse the quinoa well before you cook it to ensure you remove all of the bitterness that is a natural part of the grain.  You could substitute any kind of mushroom that you like.  Sweet potatoes would give a similar flavor if you can't find yams.  I suggest using yams though.  They give a wonderful color to the dish and are rich in beta carotene (vitamin A). 

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1/3 cup quinoa

1 cup water

 pinch salt

1 tablespoon olive oil

 teaspoon minced garlic

1 small sweet onion, chopped

1 cup crimini mushrooms, sliced

1 small garnet yam or sweet potato, peeled and diced

1/4 teaspoon cayenne pepper

salt and pepper to taste

1/4 cup chopped, toasted pecans

 

Stir the quinoa in a saucepan over medium heat until it begins to take on a toasty aroma, about 5 minutes. Pour in the water, and add pinch of salt. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes.

Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the garlic and onion, and cook until the onion has softened and turned translucent, about 5 minutes. Add the mushrooms, sweet potatoes, and cayenne pepper; season to taste with salt and pepper. Cover the skillet, reduce heat to medium-low, and cook until the sweet potato is soft, about 20 minutes, stirring occasionally. Pour a splash of water into the skillet if needed to keep the vegetables from burning. Spoon the vegetable mixture over a bed of quinoa, and sprinkle with chopped pecans to serve.

Fresh Corn Tomato Salad

Ah, what a busy busy week!  If you read this blog regularly you know that this summer I've been in the process of opening my own preschool out of my home.  Well, Monday was our first day and phew, I'd forgotten how busy a room full of 4 year olds can be!  I even took a nap with my daughter that afternoon and I NEVER nap, so that's saying something.  I am absolutely loving teaching again, and being in my own "classroom" where I can teach whatever I want!  And it's great for my kids too, because I know they are getting a top notch education, but also getting the socialization that many homeschooled kiddos lack.  Now, please don't send me nasty emails about how not all homeschool kids are socially behind.  I know many homeschooled children are very social and their parents go above and beyond.  But for me, I know my kids and I know that they are happiest in a school environment with other children. 

Since my last few posts have been pretty decadent I thought I'd throw something at you on the lighter side.  It's corn season here and what could be better than a quick salad of corn fresh off the cob and other veggies from the garden?

 

This recipe is from "How to Boil Water" on the Food Network.  You can find the orignal here.  It would also be yummy with feta cheese in place of the mozzerella.  Or, oh, how's about a smoked mozzerella!  My mouth is watering, better whip up another batch :)

 

 

3 tablespoons white wine vinegar

2 teaspoons kosher salt
Freshly ground black pepper
1/4 cup extra virgin olive oil
6 ears fresh corn, husked (about 4 cups corn kernels)
2 cups grape tomatoes, halved
1 bunch scallions (white and green), thinly sliced
8 ounces fresh mozzerella cheese cut into small cubes
1 1/2 cups fresh basil leaves

Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.

Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the dressing over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving tear the basil over the salad and stir.

 

Black Bean Fiesta Pasta Salad

Last night we camped in the backyard with the kids for the very first time.  We tried last summer when Little Brother was only one and it resulted in lots of grumbling on the part of the parents and fussing on the part of the kids.  We ended up sleeping in our beds that night.

Last night was amazing though!  We slept in our hobbitat tent, which we love because it has an amazing celing that lets you see all the stars.  We sang twinkle twinkle, and Big Sister learned the "Star Light, Star Bright" poem.  We shared our wishes and read lots of books.  It took a bit of time before Little Brother finally settled down, but we slept well and the kids actually slept in later than they do in their dark bedroom! 

Before we snuggled into our sleeping bags I made us a light supper of grilled chicken and this pasta salad.  For our chicken I just used a sundried tomato vinaigrette dressing as a marinade; letting it sit for most of the day in the fridge soaking up all those good flavors.   This pasta salad is nice and light, with bright flavors.  The kids weren't huge fans, being picky as ever, but my husband and I sure liked it! 

2 c. shell pasta, or shape of your choice
4 oz. grape tomatoes, halved
1 avocado, peeled and diced
1/3 c. red onion, diced
1/2 c. yellow or orange bell pepper, diced
1 15 oz. can black beans, rinsed adn drained
4 tablespoons chopped fresh cilantro
2 tablespoons olive oil
4 tablespoons lime juice
1 tsp. salt
ground black pepper to taste
1/2 c. asiago cheese, grated

Cook pasta following package directions.  Drain and rinse in cold water.  In a large bowl ently combine your vegetables, making sure not to smoosh up the avocado too much.  In a small bowl whisk together the cilantro, olive oil, lime juice, salt and pepper.  You can add some cayenne or hot sauce here if you'd like a little heat.  Gently toss pasta with vegetables and dressing until coated.  Chill for 4 hours.  Top with asiago cheese just before serving.  Serves 6.

Herbed Potato and Green Bean Salad

I served this yummy twist on potato salad at my daughter's birthday party.  It was a big hit.  We kept the menu simple with burgers for the grown ups and hot dogs for the kids, with all the fixings, including lettuce from my girlfriend Katie's garden.  I had 3 salads:  fruit salad, a zesty black bean salad, and this one.  We also had salsa and guac with chips, and friend Tara brought a yummy veggie tray with the best radishes!

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The original recipe for this salad comes from Taste of Home and I twisted it a bit to give it a bit more color and fresher flavor. Don't skimp on the fresh herbs in this recipe if you can help it.  It really makes a difference in flavor and the look of the final dish. I hope you give it a try at your next summer get together!

1-1/2 pounds small red potatoes, quartered

1 garlic clove, peeled and halved

2 cups cut fresh green beans (1-1/2-inch pieces)

1 can (14-1/2 ounces) chicken broth

1 container cherry or grape tomatoes, halved

Tarragon Dressing:

3 tablespoons olive oil

3 tablespoons apple cider vinegar

1 garlic cloved, minced

1 tablespoon minced fresh parsley

1-1 1/2 tsp. minced fresh tarragon

1/2 tsp. ground mustard

1/2 tsp. salt

1/4 tsp. pepper

1/4 tsp. creole or cajun seasoning

In a saucepan, cook potatoes and garlic in boiling salted water for 5 minutes. Add beans; cook 10-14 minutes longer or until vegetables are tender. Drain; discard garlic. Place vegetables in a bowl.

The original recipe says to warm the broth; pour over beans and potatoes. Cover and refrigerate for at least 2 hours, stirring several times.  I found that this made the green beans taste canned and gave them that yucky brown flavor.  So, I would suggest separating the beans from the potatoes and chilling them separately.  Definitely soak the potatoes in the broth though.  It gives them tons of flavor and keeps them from soaking up all of the dressing later.

In a small bowl, combine oil, vinegar and seasonings; mix well. Drain potatoes.  Add the green beans and tomatoes to the bowl.  Add dressing and toss to coat. Yield: 6-8 servings.

Summer Quinoa Salad

If you haven't tried quinoa (pronounced keen-wah) yet, now is the time!  It is a great source of protein for vegetarians as it is a complete protein, meaning that unlike beans and most other protein sources it has all of the amino acids the body needs in one source. It is also gluten-free. It is super easy to cook and can be used just about anywhere you'd use rice.  Even if you aren't vegetarian this is a great pantry staple to have for Meatless Mondays or any time you want a lighter meal.  Because quinoa is protein rich, and a whole grain it is really filling.  Great for those of us looking to shed a few pounds. :)

This salad is yummy and refreshing.  The cranberries give it a pop of color and sweetness and the cilantro is super fresh. If you're not big into cilantro you could substitute another fresh herb.  Basil would be amazing!  I'm allergic to almonds so I use pecans, but I think you could use any nut you had on hand.  I think I might try peanuts next time.  I think they'd really be good with the curry flavor.

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1 1/2 cups water
1 cup uncooked quinoa, rinsed
1/4 cup red bell pepper, chopped
1/4 cup yellow bell pepper, chopped
1 small red onion finely chopped
1 1/2 teaspoons curry powder
1/4 cup chopped fresh cilantro
1 lime, juiced
1/4 cup toasted sliced almonds or other nut
1/2 cup minced carrots
1/2 cup dried cranberries
S & P to taste

Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.               

Italian Roasted Asparagus

Asparagus is one of our favorite veggies around here. I LOVE when it comes into season!  Even big sister, picky eater that she is, devours the stuff.  Here's one of my favorite ways to fix it.  It's fresh and fast and more flavorful than steamed.

1 bunch thin asparagus spears, trimmed
3 Tbsp olive oil
1 1/2 Tbsp grated Parmesan cheese
1 clove garlic, minced
1 tsp. sea salt
1/2 tsp. ground black pepper
1 Tbsp lemon juice

Preheat oven to 425 degrees.

Arrange the asparagus in a single layer in a baking dish, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper.

Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness.  They should be fork tender when done.  Sprinkle with lemon juice just before serving.

Sweet n' Tangy Apple Coleslaw

I haven't felt at all like cooking lately. Not good for a food blogger, right?  I get this way every spring.  It's finally warm and sunny outside, my appetite disappears and the last thing I want to do is be inside cooking.  But, a family's gotta eat so I whipped this coleslaw recipe up.  It's a nice twist on traditional coleslaw.  It's got super fresh flavors and is really easy to throw together.

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3 cups chopped cabbage

1 unpeeled red apple, cored and chopped

1 unpeeled Granny Smith apple, cored and chopped

1 carrot, grated

1/2 cup finely chopped red bell pepper

2 green onions, finely chopped

1/3 cup mayonnaise

1/3 cup brown sugar

1 tablespoon lemon juice, or to taste

a handful of craisins (optional)

In a large bowl, combine cabbage, red apple, green apple, carrot, red bell pepper, and green onions. In a small bowl, mix together mayonnaise, brown sugar, and lemon juice. Pour dressing over salad.  If you can, let it sit a bit for the flavors to work before serving.  

Double-Corn Spoon Bread

This delicious side dish comes from one of my favorite cookbooks, Not Your Mother's Slow Cooker Cookbook  by Beth Hensperger and Julie Kaufmann.  I love this book because it uses real food, rather than processed.  Just about everything I've made from this book has been delicious.  This Southern recipe is a wonderful side dish with bbq, roasts, or chicken.

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3 c. milk

1/2 c. yellow cornmeal

1 1/4 tsp. salt

1/2 c. butter, cut into pieces

2 c. corn (fresh cut from the cob, or thawed from frozen)

1 tsp. hot pepper sauce

1 Tbsp. baking powder

6 eggs

1 c. shredded cheddar cheese

Whisk together the milk, cornmeal and salt in a large saucepan over high heat until it comes to a boil.  Reduce heat to simmer and cook until thick.  This only takes a minute or so.  Stir in the butter until melted, then add corn and pepper sauce.  Sprinkle with baking powder and whisk in the eggs until completely smooth.  Fold in the cheese.

Coat the slow cooker w/ nonstick cooking spray.  Pour in the batter.  Cover and cook on high until it looks set, but not quite firm.  3-3 1/2 hours.  Serve immediately.





Persian Style Basmati Rice Pilaf

This pilaf reminds me of my favorite Middle Eastern restaurant in Portland.  I like to make it when I'm missing the city.  It is sooo good.  Warm and savory with a hint of sweetness from the raisins.You'll definitely be asked for the recipe.  If you don't have basmati rice, you can use another long grained fragrant rice.  Don't use plain rice if you can help it- it just isn't the same.  Fragrant rice has a better flavor and holds up nicely in this dish.  This is great served with grilled meat or kebabs on the side. 

Nutritional Bonus:  Turmeric, which gives this dish a wonderful flavor and rich yellow color is an antioxidant and has anti-inflammatory properties.  Countries that consume turmeric on a regular basis have lower rates of cancer, heart disease and diabetes, so eat up!

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4 Tbsp. butter

1 small onion, chopped

2 Tbsp. minced garlic

1/2 c. slivered almonds

1 1/2 c. uncooked basmati rice

1/2-3/4 c. raisins

1 tsp. turmeric (or more to taste)

1/4 tsp. cinnamon

1 tsp. salt

3 c. low sodium chicken broth (if you use regular broth, omit the salt!)

Melt the butter in a large skillet (make sure you have a lit to fit it!) over medium heat.  Add onions and almonds, sauteing until the almonds are golden.  Add in the garlic the last few minutes.

Stir in the rice, raisins, turmeric, cinnamon, salt and broth.  Bring to a boil and reduce heat.  Simmer 20-25 mins. until rice is tender- no peeking!  Season as you like with salt and pepper.





Black Bean, Corn and Avocado Salsa

As February drags on I find myself craving anything that reminds me of summer.  Here's a quick salsa to whip up when you need a bit of summeriness.  It's great with chips, served as a side dish or even on top of chicken breasts or fish.  Play around with the proportions of ingredients to find a mix that's pleasing to you.  I love avocado, so I usually go a bit heavy on it. :)  Cilantro seems to be one of those herbs that people either love or hate, so if you like it, go for it! If you want to spice it up a bit, throw in some chopped jalapeno peppers.

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10 oz. frozen corn, thawed

1 14.5 oz. can black beans, rinsed and drained

1/2 red onion, chopped

1 red bell pepper, chopped

1-2 avocados, chopped

1/2 c. sugar more or less

1/2 c. rice wine vinegar

salt to taste

chopped cilantro, jalapeno optional to taste

Mix together all of the veggies and beans in a large bowl.  Mix in the sugar.  Stir in the rice wine vinegar, mixing to coat.  Season with salt as needed.  This tastes best if you let the flavors meld in the fridge for an hour or so, give it a quick stir and dive in!

Bahamian Peas n' Rice

I mentioned in a previous post that my family and I were spending Christmas in the Bahamas. We had an AMAZING time and it was so hard to come back to the gloomy Northwest, so I really wanted to try and bring a bit of the Bahamas to our house.  While we were in Nassau we ate at the well-known Twin Brother's restaurant. Every dish is served with Bahamian Peas n' Rice; a mixture of pigeon peas, vegetables, salt pork and rice cooked together. I wanted to recreate this dish at home, so with the help of the Bahamian Government's tourism website I made my own version, with a few variations. It didn't taste quite the same, but it was really good anyway! I think it could make a great light supper on it's own with a salad, or as a side dish to some BBQ.

The original recipe called for pigeon peas, salt pork and bacon.  I couldn't find pigeon peas, and I didn't really want fatty chunks of salt pork hanging out in my food (ew.) so I subbed canned black eyed peas w/ bacon and added some liquid smoke to make up for the lack of smoked meat flavor.  Then I sauteed my onions and peppers in olive oil rather than bacon drippings.  I'm sure the missing pork fat was why my recipe didn't taste quite the same as Twin Brothers', but it's a heck of a lot healthier without all that saturated fat, and it tasted really good anyway.  For my lightened version you'll need:

1 can black eyed peas w/ bacon, drained- DON'T RINSE!
1 chopped onion
1 chopped bell pepper
1-2 tsp. liquid smoke, play around with it.  I like mine smokey.
1 Tbs. oil
2 Tbs. tomato paste
1/2 tsp salt
a few grinds of black pepper
1/2 teaspoon thyme
2 c. water
1 c. rice

Saute your onions and peppers in oil in a large saute pan.  Then add all remaining ingredients EXCEPT rice, mixing well.  Bring to a boil, then add rice, cover and reduce heat to low so that it barely simmers.  Let the rice cook 20 mins or so.  Don't peek!  It's done when the liquid is all absorbed.