SalmonBerry

Posts Tagged ‘greens’

Salmonberry Spread

In Nutrition, Recipe on April 16, 2013 at 6:06 pm
Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

This one is a crowd pleaser. Be you raw, vegan, omnivorous, or on a “cleanse”, you really will love this fresh and tangy alternative to tuna salad. This nut-based recipe adds in some herbs and veggies with a bit of sweet and sour flavors.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Using raw nuts and seeds maintains the integrity and; therefore, healthfulness, of the essential fatty acids found within. Fatty acids are the building blocks of cell membranes, the gatekeepers of our cells, which regulate the flow of nutrients, water, electrolytes, and enzymes. Healthy, functional cell membranes are critical to the life of the cell and; therefore, critical to the life of our tissues, our organs, and, finally, our body. Nuts and seeds are also high in fiber, protein, and minerals such as phosphorous (bone health)  and copper and manganese (enzyme function).

Ingredients:

1 cup raw almonds (soaked in water for 24 hrs)

1 cup raw sunflower seeds (soaked in water for 5 hrs)

honey lemon garlic

Honey, lemon, garlic.

1 lemon – juiced

1 T honey

2 garlic cloves, crushed

1/4 cup parsley

1/2 red bell pepper

1 small jalapeño

4 green onions (white parts too)

1/4 t pepper

1/4-1/2 t dulse

1/2 t dried or 2 T fresh dill

Serving (1/2 cup) = 400 calories, 34g of fat, 8g of fiber, 6g of sugar, and 13g of protein

mock tuna ingredients

All ingredients into processor.

Toss all ingredients into food processor and process until desired consistency.

Serve on romaine leaves with avocado, lemon, and cayenne as a light, hot weather meal. Also wonderful as an appetizer topping a cucumber or apple slice. Experiment with turning it into a paste (highly processed) and spreading inside a pita stuffed with veggies or keeping it chunky (less processed) and tossing on a bed of greens.

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Curried Sweet Potato & Kale Stew

In Nutrition, Recipe on April 10, 2013 at 3:52 am
Curried Sweet Potato & Kale Stew

Curried Sweet Potato & Kale Stew

This stew debuted at SoupAsana and was a hit (even with the picky eaters!). The combo of hearty veggies in a light, deliciously-spiced broth was a perfect post-yoga meal. Prep is minimal and the slow cooker does all the work for you!

Ingredients (Serves 6):

2 cups onions – diced

2 large celery ribs – finely chopped

2 14oz cans of garbanzo beans – drained & rinsed

1 14oz can of fire-roasted tomatoes

1 can coconut milk

4 cups vegetable broth

2 tsp curry powder

1 tsp cayenne (if you like heat!)

1 tsp cinnamon

1/2 tsp cumin

1/2 tsp chili powder

1 large sweet potato – peeled and diced

1 bunch kale – chopped

Place all ingredients except kale and sweet potato in slow cooker on high for 2-3hrs. Add kale and sweet potato and cook for another 1-2hrs (until sweet potato is soft). Season to taste with tamari. Serve over short-grain, brown rice.

Love It or Leave It

In Mindfulness, Nutrition on April 10, 2013 at 3:43 am
greens

Swiss chard, parsley, and kale

Life’s too short to eat kale…if you don’t actually like it! Yes, it’s really good for you but if you’ve tried it every which way (raw, sautéed, baked as chips, blended in a smoothie) and you still hate it, then simply eat a different leafy green – swiss chard, collards, beet greens, mustard greens, etc.

I don’t like quinoa. There’s nothing particular ‘wrong’ with quinoa, it’s just that this itty-bitty, fluffy seed appears really wimpy to me – like it should be a garnish instead of the main event. So I rarely eat it. I like short-grain brown rice instead (sometimes w quinoa mixed in). I also eat pinto beans way more than black or garbanzo or kidney or adzuki (who eats those anyway?).

Do the healthy eating thing YOUR WAY while still holding yourself to a high standard. As long as you are eating something from each major plant group (beans, greens, nuts/seeds, oils, etc.) then don’t stress if you dislike the one deemed MOST NUTRITIOUS. The most nutritious food is the food you will actually eat! Find the leafy greens and grains you like, eat those, and ban the kale and quinoa from your repertoire. Be open to trying those banned foods in new variations or preparations – you might be surprised.

So, I REALLY like kale; therefore, it’s featured in Curried Sweet Potato & Kale Stew. You’ve got 2 choices: substitute another leafy green or give kale a try…loosen up and get creatively experimental with your food preferences.

Easy Smoothie

In Nutrition, Recipe on March 23, 2013 at 4:15 pm

A balanced meal on it’s own, this smoothie is the perfect way to get much needed nutrients and calories into kids, athletes, and picky eaters. Packed with protein, healthy fats and hidden greens, it makes a nice meal replacement. I used pineapple for the smoothie pictured below which is why it’s so pale in color. Pineapple is a good choice for kids and picky eaters b/c its sweet, not seedy (like berries), and naturally contains enzymes which add digestion. However, if you are looking for the most nutritional value, I’d recommend frozen mixed berries.

Silken tofu, flax oil, and coconut milk make this vegan smoothie a perfect meal replacement.

Silken tofu, flax oil, and coconut milk make this vegan smoothie a perfect meal replacement.

Ingredients:

1 banana

3/4 cup frozen fruit

1/4 cup canned coconut milk

1/2 cup silken tofu

1 TBSP flax oil

2 handfuls of kale leaves

Add water to improve consistency as desired.

8oz = 203 kcals, 10g fat, 4.5g fiber, 7g protein. High in vitamins A, C, & K and omega-3 fatty acids. Good source of manganese, potassium, and copper.