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.

Top 20 Healing Foods- Broccoli

 

 

Broccoli is a cruciferous vegetable, a member of the cabbage family, and one of the most potent anti-cancer foods.  The sulfur compounds in broccoli signal our genes to boost production of enzymes that detoxify cancer-causing compounds.  Eating broccoli regularly and you can slash your risk of cancer by as much as half. 

 

It is loaded with nutrients. One stalk has as much vitamin C as two oranges and as much fiber as a bowl of healthy breakfast cereal. It is a great source of non-dairy calcium, and is high in potassium.

BROCCOLI
Key Nutrients:
Anticancer compounds
Beta-carotene
Calcium
Fiber
Folate
Vitamin C

 

My favorite way to eat broccoli is steamed crisp and topped with Annie's Goddess Dressing.  If you haven't tried this delicious dressing yet, you're really missing out.  It's great on salads, roasted or steamed veggies, chicken, and on rice and other grain dishes. 

 

 

 

If you want something a little more exciting than steamed broccoli, give this creamy soup recipe a go.   It's made with pantry staples so you can probably whip some up without a trip to the store.  And I've been told that even broccoli haters love it! :)

 

BROCCOLI SOUP

 

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1 tablespoon olive oil

1 large onion, chopped

3 cloves garlic, peeled and chopped

2 (10 ounce) packages chopped frozen broccoli, thawed

1 potato, peeled and chopped

4  cups chicken or vegetable broth

1/4 teaspoon ground nutmeg

parmesan cheese and chopped herbs for garnish, optional

salt and pepper to taste

 

Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.

 

With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.

Top 20 Healing Foods- Beans

Welcome back to Day 2 of my "Top 20 Healing Foods" series.  Today I present you the humble bean.  Beans are amazing sources of soluble fiber, which soaks up cholesterol so your body can dispose of it before it sticks to your artery walls.  It also is rich in protein, with a cup of cooked lentils providing the same amount as a t-bone steak!  Beans are also rich in folate (a B vitamin) which is essential for a healthy pregnancy, and magnesium which helps relax arteries, giving blood more room to flow and lowering blood pressure.  Choosing red beans gives you an antioxidant boost as well!

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BEANS
Key Nutrients:
Folate
Vitams A and C
Protein
Iron

Here are a collection of bean recipes I've posted in the past.  Try one or try them all!

Black Bean, Corn and Avocado Salsa
Addictive Sweet Potato Burritos
Black Bean Fiesta Pasta Salad
Hearty Pasta Sauce
Summer Quinoa Salad
Black Bean Soup

Top 20 Healing Foods- Avocados

At Naloma Kitchen I hope to inspire you to eat real, whole foods, and eat deliciously.  I don't believe that you need to give up on delicious, sometimes decadent, food just because you want to eat more healthfully.  Over the next few weeks I will be sharing recipes I've put together using the to 20 healing foods.  Add these to your diet over the next few weeks and see how amazing you'll feel.

AVOCADO
Key Nutrients:
Folate
Vitamin A
Potassium
Sterols
Monounsaturated fat

Avocados sometimes get a bad wrap because of their high fat content.  But they are an incredible source of good-for-you monounsaturated fat.  Replacing saturated fats with monounsaturated fats can help to lower your cholesterol.  Avocados are also high in beta-sitoseterol, a plant sterol that blocks the absorption of cholesterol from food.

They also contain more soluble fiber and protein that any other fruit.  Half of an avocado provides more potassium than a banana.  And they are chock-full of glutathione, a powerful cancer-fighting antioxidant.

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2 tablespoons brown sugar

1/4 cup water

1/3 cup lime juice

1/2 cup chili garlic sauce

4 cups shredded, cooked chicken

2 medium mangos - peeled, seeded and sliced or diced

2 avocados - peeled, pitted and sliced or diced

1 (10 ounce) package spring lettuce mix



 

In a saucepan over medium-high heat, stir together the brown sugar and water. Bring to a boil, then pour into a medium bowl. Stir in the garlic chili sauce and lime juice. Set the dressing aside.

In a large bowl, toss together the chicken, mangos and avocados. Arrange the spring salad mix on serving plates, then top with a few spoonfuls of the chicken mixture. Pour dressing over the top.

Editor's Note: A friend of mine asked whether the chili garlic sauce was homemade or not.  It's not.  You buy it.  This is what you're looking for.  If you can't find in your area you could always try stirring some garlic into sri racha sauce.  But I think it's a lot spicier so you might want to just do it to taste!  Also, it makes a lot of dressing, so you'll probably have some left over. It would make an awesome marinade.  :)

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.

 

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.

Antipasto Pasta Salad

Wow!  The weekend is only half over and I feel like I've accomplished so much! Don't you just love days like that?  I feel especially awesome because my husband was gone all morning at an archery competition so I was on kid-duty as well.  Luckily Big Sister played at the next door neighbors all day and Little Brother was kept busy with the garden hose for a looooong time, allowing me to work my butt off. Here's a little rundown of my day:

1. Ate breakfast with the kids, read our new library books again, then they watched cartoons while I drank some coffee and read my magazine, and had a nice chat with my mom ♥
2.  Did 2 loads of laundry and it's all put away!
3.  Cleaned all of the floors in the house
4.  Cleaned the laundry room that looked like it was right out of an episode of Hoarders.  Seriously, I should have taken before and afters.  While I did that I also got all of my sewing supplies and fabric stash organized- something I've needed to do for a loooooong time.
5.  I prepped and put 2 coats of paint on a furniture project I'm working on.  Did you know I also custom paint furniture?  You can see my work at Pierce Street Furnishings. I'm really excited about this because it's my last project to wrap up for my first booth at the local consignment and antique mall.  They are having an outdoor sale and I rented a booth for the weekend.  If the sale goes well I might consider renting a booth inside their shop to sell my wares :)

It feels great to have all of this accomplished and know that a lot of my not-fun things are crossed off of my list so tomorrow I'm free to do lots of REALLY fun things! Like grilling out and eating this delicious pasta salad :)

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1 pound corkscrew pasta
1/4 pound Genoa salami, chopped
1/4 pound pepperoni sausage, chopped
1/2 pound Asiago cheese, diced
1 (6 ounce) can black olives, drained and chopped or fresh pitted kalamata olives
1 jar artichoke hearts
1 red bell pepper, diced
1 green bell pepper, chopped
3 tomatoes, chopped
1 (.7 ounce) package dry Italian-style salad dressing mix- look for a low sodium one
3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 tablespoons dried oregano
1 tablespoon dried parsley
1 tablespoon grated Parmesan cheese
salt and pepper to taste

Cook the pasta in a large pot of salted boiling water until al dente. Drain, and cool under cold water.

In a large bowl, combine the pasta, salami, pepperoni, Asiago cheese, black olives, red bell pepper, green bell pepper and tomatoes. Stir in the envelope of dressing mix. Cover, and refrigerate for at least one hour.

To prepare the dressing, whisk together the olive oil, balsamic vinegar, oregano, parsley, Parmesan cheese, salt and pepper. Just before serving, pour dressing over the salad, and mix well.

Fresh Mango Salsa

My current fruit obsession has moved on from strawberries to mangos.  Has anyone else noticed how delicious they are this time of year? It's finally gotten HOT here, today is our first day in the 90s and I've been working in the yard a ton.  It's so nice to come in and snag one of these refreshing little babies out of the fridge and eat it nice and cold.  If you're not sure how to choose, store or slice your mangos, you can find all of that information here.  And be sure to visit my facebook page to learn about the great health benefits of mangos.

I also like to make mango salsa in the summer time.  It's delicious served with chips or over grilled chicken, or wrapped in a pita with some arugula and roasted turkey for a quick lunch.  This recipe for Mango Salsa comes from Make it Naked.  You can find the original here.  I love the addition of the avocado... it makes it sort of a guac/salsa fusion and it's delicious!  Don't you want to just stick a fork into your computer screen??

1 mango, diced
1 avocado, diced
1 tomato, diced
1/4 red onion, diced
1/2 jalapeno, seeded and diced
1/4 cup cilantro, chopped
1-2 garlic cloves, diced (I used a garlic press)
1/2 tablespoon extra virgin olive oil
1/2 teaspoon kosher salt
Juice of 1 lime

Wash, peel and seed all ingredients where necessary. Chop the mango, avocado and tomato to uniform sized pieces. Chop the rest of the ingredients as necessary.

Combine all ingredients in a bowl and stir to combine. Refrigerate for at least 15-30 minutes.

Warm Lentil Salad

Today was a day to use up leftovers in my fridge.  I had a grilled bratwurst, some grape tomatoes, and green onions that were all on their way out.  So, I threw together this lentil salad.  It's high in protein and fiber, and you could really put whatever you wanted in the bowl.  You could easily make it vegetarian by leaving out the meat or using tofu or eggs in their place. I made a single serving, but I adjusted the recipe to serve 4.

4 cups water
1 cup dry lentils
assorted vegetables: cucumber, grape tomatoes, green onions, carrots, etc.  Whatever sounds good!
left over hardboiled eggs, tofu chicken, sausage or steak cut into bite-sized pieces
Balsalmic Vinaigrette (we like Ken's and Newman's)
salt and pepper to taste
Seeds for garnish (sunflower, flax, hemp, sesame, etc.)

Bring the water and salt to a boil in a saucepan over high heat. Pour the lentils into the water while stirring constantly. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 30 minutes. Drain well.         

Meanwhile assemble your veggies and meats.  Cut everything into bite-sized pieces.  I like to warm my meat up as well.  Though if you're using chicken or steak you could chill the entire salad and have a cold lentil salad that would be really refreshing on a hot day.

When the lentils are finished, toss everything in a large bowl.  Drizzle with balsalmic dressing to your liking.  Sprinkle with salt and pepper and seeds.

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.





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!