Sweet Potato and Cauliflower Quinoa Salad

This recipe is partially inspired by my daughter, Emily. She was telling me she had planned to roast some diced sweet potatoes for supper that evening, and it got me thinking how warm, sweet, and delicious sweet potatoes are. This wonderful root vegetable can be enjoyed during the chilly winter months. A powerful antioxidant, sweet potatoes are thought to promote gut health, support the brain and eyes. For a little variety, I roasted some cauliflower along with the sweet potato. Be sure not to over cook either so they will hold their shape in this dish. As per usual, I suggest cooking your quinoa with kombu to get the most out of your grains.

Sweet Potato and Cauliflower Quinoa Salad

Ingredients:

• 1 cup quinoa

• 1 1/2 cups water

• thumb-size piece of kombu (optional)

• 1 medium sized sweet potato, peeled and diced into small pieces

• 1/2 head of cauliflower, chopped

• 1 TBSP sunflower or grape seed oil

• 2 tsp pink salt

• 6 spring onions, greens and white parts, chopped

• 1 handful of fresh parsley, chopped

• 1 handful of fresh cilantro, chopped

• 2 TBSP currants

• 1 lime, juiced

• 1 lemon, juiced

• 2 TBSP olive oil

• 1/2 tsp garam masala

Directions:

1. In a medium pot, add water , quinoa, and kombu, if using. Bring to a boil and reduce heat until all liquid is absorbed, about 20 minutes. Discard kombu and place quinoa in a mixing bowl.

2. While quinoa is cooking, combine sweet potatoes, cauliflower, oil and salt. Place on a cookie sheet and roast at 400 degrees for about 20 minutes or until sweet potatoes are done but still hold their shape. Set aside.

3. Add onions, parsley, cilantro, currants, and vegetable mixture to quinoa and combine.

4. In a small mixing bowl combine lime juice, lemon juice, olive oil and garam masala. Pour over quinoa mixture. Toss to combine. Adjust any spices to your taste. Serve immediately.

Fennel Salad

A good friend recently gave me a fennel bulb.  Fennel isn’t something I’ve had a lot of experience with. Even with its enticing beauty, it’s not a flavor I typically gravitate towards.  My Greek friend lives the Mediterranean lifestyle, and her beauty and energy show for it.  With all the hype of new fad diets, the one that is constant and sustaining is the Mediterranean diet.  It’s one that can be a longstanding lifestyle because it incorporates eating real and fresh foods.  Scientific research has shown over and over the health benefits of good fats, whole foods, and flavor varieties that help our body stay in balance.  With that, I wanted to share the benefits of fennel with you today.  

Fennel is in the carrot family with its feathery leaves and bright yellow flowers that grows wild in the Mediterranean region on road sides.  Fennel seeds are better known in my area for use in pork sausage; however, they are also found in spices used throughout India, Afghanistan, Iran and the Middle East in blends like garam masala.  Fennel is super high in dietary fiber, a good source of potassium with vitamins A, C, B6, and other nutrients that fight those free radicals that lead to premature aging.  Thank you, Angela, for the inspiration!

Fennel Salad

Ingredients:

• 1–2 medium fennel bulb, trimmed of the stalks (but save a few green fronds for garnish!)

• ½–1 tart apple (I used a Fuji)

• 2 tablespoons good extra-virgin olive oil

• Juice of 1 fresh lemon (about 1-2 tablespoons)

• Kosher salt and black pepper, to taste

• Fresh-shaved Parmesan cheese

• Lemon zest

Directions:

1.     Cut the fennel bulb in half lengthwise, remove the cores, then cut crosswise into paper-thin slices. Transfer to a large bowl. 

2.     Cut the apple into equally thin slices and add to the bowl with the sliced fennel. 

3.     Drizzle the olive oil over the prepared ingredients, followed by the lemon juice. Season with salt and pepper, and mix to combine. Garnish with generous shaves of Parmesan, fennel fronds, and lemon zest. 

Eat Real Food

Eat real food...it sounds simple enough, yet many people don't actually do it.  What does it mean?  Isn’t all food real?  What’s “fake” food?  What are you talking about?  In this article I hope to answer questions about real food and why our body needs it.

Back in “the day,” people grew their own food.  There were only small stores that sold basic supplies to live. There were no grocery store chains until Piggly Wiggly opened in 1916 in Tennessee.  Fast food was not available until 1921 with the opening of White Castle in Kansas.  It was at that point, the industry began to change.  Manufacturing companies developed quick foods for the busy household.  Frozen dinners and processed foods became the easy way to feed ourselves and our family.  Fast food giants, like McDonalds, came onto the scene.  Soon, people moved away from gardens and food preparations to convenient grocery store food.  We began consuming more foods made in plants rather than from plants.  It’s amazing how our bodies adapt and continue to thrive for as long as they do given the poor choices we offer it. 

Processed and fast foods contribute to poor nutrition.  Sugar and salt are added to foods to make them taste good and to preserve them for an extended period of time.  Sugar depletes our body of minerals and increases inflammation, which has been linked to many chronic diseases such as diabetes, heart disease, auto-immune disorders, and cancer.  Salt increases water retention and increases blood pressure. 

Medications also contribute to ill health.  Even though it is necessary to take medications to regulate ill health, many medications deplete the body of necessary vitamins and minerals.  Without these necessary elements, our body will not feel or perform well.  It’s far better to make lifestyle changes to reduce medications then to continue making poor choices that will ultimately have grave consequences to the body.

Clean eating is simple.  It’s eating foods that look like food.  Food that is grown FROM a plant rather than food that was made IN a plant.  Shopping at the parameters of the grocery store rather from in the middle.  Where do you spend your time at the store?  Eating real food provides vitamins, minerals, phytonutrients, and fiber.  It’s the best way to give your body what it needs to fight off illnesses.  Our bodies were made to thrive and it’s does pretty well considering all the terrible things we put it through.  Just think what it would be like to feel better, look better, and more energy and perhaps reduce some of those medications?  Are you ready for the change?  Are you tired of feeling sick and tired?  If you need some help, I’m here for you.  Together we can reach your health goals.