Green Cabbage/Kohlrabi Salad

INGREDIENTS

  •  1 small green cabbage, shredded

  •  1 kohlrabi, peeled and julienned

  •  ½ cup lemon juice

  •  Zest of 1 lemon

  •  1 garlic clove, mashed

  • ½ cup olive oil

  • ¼ dried tart (sour) cherries

  • Salt

  • ¼ cup fresh dill, finely chopped


DIRECTIONS

  1. Place the shredded cabbage in a large bowl and sprinkle with two large pinches of salt. Gently massage the cabbage with your hands until it begins to soften and releases its juices. Set aside.

  2. Add the kohlrabi, lemon zest, sour cherries and fresh dill, and toss thoroughly with your hands.

  3. Prepare the lemon vinaigrette by mixing together the mashed garlic and lemon juice, and little by little, add the oil.

  4. Pour over salad, and toss again.

  5. Serve immediately.

What are the benefits of this dish?

Is kohlrabi the unwanted child in the vegetable aisle?

It isn't very easy to find, I give you that. So when you do find it, make sure to buy t!

You may find it green or purple, and can be eaten raw or cooked. Once peeled, it may look like an apple or a jicama. The taste and texture of kohlrabi are similar to those of a broccoli stem, but milder and sweeter, with a higher ratio of flesh to skin. The young stem can be as crisp and juicy as an apple, although much less sweet.

 Kohlrabi is prepared like a turnip or celeriac. I use it extensively in salads and soups, pickled, or juiced. But can also be roasted or baked.

Being part of the cruciferous family of vegetables (which includes broccoli, cauliflower, kale, collard greens, and Brussels sprouts), this vitamin C-rich, fresh-tasting beauty contains health-promoting phytochemicals such as indole-3-carbinol (I3C). I3C is supposed to protect against various kinds of cancer, including colon cancer.

Uncontrolled inflammation has been associated with several chronic diseases (IBS, obesity, diabetes, etc). I3C is capable of blocking the activity and production of pro-inflammatory compounds in the body, thus reducing inflammation.

Source: Modified from Ottolenghi’s Plenty

Zucchini Cake with Basil Sugar

INGREDIENTS

Basil Sugar:

  • 1/4 cup basil (packed)

  • 1/2 cup sugar (I used organic cane sugar)

  • 1/2 tsp lemon zest

Zucchini Bread

  • 1 egg (2 if small)

  • 1 1/2 cups grated zucchini

  • 1/3 cup sugar

  • 1/3 cup basil sugar

  • 1/3 cup melted ghee

  • 1/3 cup full-fat cow’s milk kefir

  • 1 tsp vanilla

  • 2 tbsp lemon juice

  • Zest from 1 large lemon or 2 small lemons (about 1 tbsp)

  • 1 3/4 cup buckwheat flour

  • 1 tbsp baking powder

  • 1 tsp baking soda

  • 1/2 tsp salt

Macerated strawberries


DIRECTIONS

FOR THE BASIL SUGAR:

  1. Bring some water to boil in a small sauce pan. Prepare an ice bath in a small bowl and set aside.

  2. Blanch the basil leaves by placing the leaves in the boiling water for 10 seconds, then into the ice bath until the leaves are cool.

  3. Remove the leaves carefully from the ice bath and gently, dry the leaves by squeezing them between 2 paper towels. Dry them as mush as possible.

  4. Place the sugar, basil, and lemon zest in a food processor and process until all the ingredients are fully incorporated.

  5. Store basil sugar in a covered container in the refrigerator until ready to use (will keep refrigerated for up to 2 weeks).

FOR THE ZUCCHINI BREAD:

  1. Preheat your oven to 350ºF. Line an 8x4-inch loaf pan with parchment paper and set aside.

  2. Mix all the wet ingredients in a large bowl (egg, melted ghee, milk kefir, vanilla extract & lemon juice). Add the sugars and lemon zest, and whisk until well combined.

  3. Add the grated zucchini to the above ingredients and mix until well incorporated.

  4. Mix the dry ingredients in a separate bowl (flour, baking powder & baking soda, salt), and add to the wet ingredients, mixing until all ingredients are well combined.

  5. Pour the batter into the prepared pan & bake until a toothpick inserted in the middle comes out clean, 45 to 55 minutes, turning the pan around half-way through the cooking time.

  6. Let the bread cool for 10 minutes, then take it out and place onto a wire rack to cool completely.

FOR THE MACERATED STRAWBERRIES:

  1. Cut strawberries into 4 pieces and place in a bowl.

  2. Add basil sugar and toss until well combined.

  3. Let sit for at least 30 min to overnight.

TO SERVE:

  • Serve at room temperature, spread with milk kefir cheese.

  • Top with macerated strawberries slices.

What are the benefits of this dish?

Zucchini (courgette) is a wonderful addition to any diet.

The water and fiber content of zucchini makes this hydrating vegetable a go-to option for natural constipation relief.

Zucchini also offers important anti-inflammatory protection - as you may know, inflammation is one of the primary drivers of IBS and intestinal permeability (aka leaky gut).
Eating an anti-inflammatory diet should be the first step towards lowering systemic inflammation in the body and gut-related conditions.

As a bonus, zucchini is pretty low in calories and sugar, making it a staple of low carb, keto & weight loss diets.

You can enjoy zucchini roasted, grilled, sauteed, steamed, baked, or even raw. And, of course, you can also enjoy it in a delicious sweet treat as the one above.

Source: This dish is modified from www.full-filled. com. To see the original recipe, click here.

Full-fat Cow's Milk Kefir Cheese

INGREDIENTS & EQUIPMENT

  •  1 qt/1 liter organic full-fat cow’s milk kefir

  •  Fine-mesh strainer

  •  Silicon/wooden spatula

  •  Cheese cloth

  •  Glass container for storing


DIRECTIONS

  1. Place the cheese cloth over the strainer and pour the milk kefir into it.

  2. Place the strainer over a bowl and let the whey drain off for 12-24 hours. One the kefir has stopped dripping, wrap the cheese in the cheese cloth hang it above a bowl or jar.

  3. Continue to hang until the cheese has the desired consistency.

  4. If you wish to have “hard cheese”, place the wrapped cheese between two plates, and place a heavy item on top (you may use a heavy can or a few books) . Start with a minimal amount of weight and continue to increase the weight every few hours until the dripping stops.

  5. Hard kefir cheese is generally crumbly and can be grated.

IMG_3168.JPG

What are the benefits of this dish?

Kefiran is an exo-polysaccharide produced by Lactobacillus kefiranofaciens, which is one of the dominant bacterial strains found in kefir. It contributes to the taste and texture of kefir, as well as the structure of the kefir grains themselves.

Milk kefir is a good source of probiotics, vitamins, minerals and essential amino acids that support healing and repair of the gut mucosa. Milk kefir is particularly rich in vitamins A, B1, D, K2, folate, B12, calcium, magnesium, and phosphorus.

Some of the health benefits attributed to kefir include, protection from gastrointestinal diseases, providing nutrients necessary for optimal bone health and regulating immune function.

Although not as widely popular as other fermented dairy products, such as yogurt and cheese, kefir has been consumed and associated with health benefits for 100s of years; originally by communities in the Caucasian mountains.

Kefir is traditionally made with cow’s milk but it can be made with milk from other sources such as goat, sheep, buffalo, or coconut milk.

Full-fat Cow's Milk Kefir

INGREDIENTS & EQUIPMENT

  •  1 qt/1 liter organic full fat cow´s milk

  •  1 large Fido jar (1.5 L capacity or larger)

  •  1 tbsp milk kefir grains

  •  Filtered water

  •  Plastic fine-mesh strainer

  •  Silicon/wooden spatula

  •  Sauce pan

  •  Thermometer

  •  Glass jar/pitcher for storing


DIRECTIONS

  1. Take your milk kefir grains out of the refrigerator, and let the warm up to room temperature.

  2. Heat the milk slowly and gently in a saucepan, and wait until it is about to boil (or until it reaches at least 180ºF/82ºC). Stir frequently to avoid scalding. Once the milk begins to “bubble” lower the heat further, and keep under low heat for 5-10 minutes.

  3. Set aside, and allow the milk cool to 104ºF (40ºC) or lower.

  4. Place your kefir grains in a fine-mesh strainer, and rinse thoroughly under fresh filtered water, while the milk is cooling. Set aside and let them drain.

  5. Pour the milk into a large Fido jar once it has cooled down to the right temperature, and add the rinsed and drained kefir grains. Stir the milk/kefir grains briefly.

  6. Cap the jar loosely and let the milk ferment for at least 24 hours, or up to 5 days (depending on how sour you like it to taste and/or if you want to make sure your kefir is lactose-free). Choose a place where the temperature is relatively warm but not excessively (best between 65ºF-80ºF).

  7. Stir the milk/kefir grains occasionally if you are fermenting for longer than 24 hours, to bring more of the milk in contact with the grains (helpful but not required). Loosen the cap after agitation.

  8. The process is complete when the milk thickens (it should be a pourable liquid rather than an “eat with a spoon” level of thickness). The milk will also have a distinctive sour smell.

  9. When you are ready to harvest, simply place a plastic strainer over a bowl and pour the finished kefir through the stainer. Use a plastic or wooden spatula to gently work the kefir through the strainer.

  10. Transfer the kefir to a glass container and store in the refrigerator immediately. Alternatively, if you want to carbonate your kefir, leave at room temperature for 12-24 hours. The fermentation continues even without the grains as all the organisms in them are now part of the kefir.

  11. The kefir grains that remained in the strainer need to be rinsed off with fresh filtered water and stored in the refrigerator with enough milk to cover them, until ready to start the next batch. Kefir works best as a continuous rhythm. Keep your batches small so you do not get overwhelmed.

  12. If you need to stop production rinse kefir grains, drain them, pat them dry, seal them in something airtight, and freeze them.

  13. You can enjoy your milk kefir as an amazing probiotic beverage, or you can substitute for milk, yogurt, sour cream or buttermilk in your recipes. Salad dressings, soups, smoothies and baked goods are my favorites.

What are the benefits of this dish?

Kefiran is an exo-polysaccharide produced by Lactobacillus kefiranofaciens, which is one of the dominant bacterial strains found in kefir. It contributes to the taste and texture of kefir, as well as the structure of the kefir grains themselves.

Milk kefir is a good source of probiotics, vitamins, minerals and essential amino acids that support healing and repair of the gut mucosa. Milk kefir is particularly rich in vitamins A, B1, D, K2, folate, B12, calcium, magnesium, and phosphorus.

Some of the health benefits attributed to kefir include, protection from gastrointestinal diseases, providing nutrients necessary for optimal bone health and regulating immune function.

Although not as widely popular as other fermented dairy products, such as yogurt and cheese, kefir has been consumed and associated with health benefits for 100s of years; originally by communities in the Caucasian mountains.

Kefir is traditionally made with cow’s milk but it can be made with milk from other sources such as goat, sheep, buffalo, or coconut milk.

Milk Kefir Tzatziki with lamb burgers

INGREDIENTS

Tzatziki

  • 1 cup full-fat cow’s milk kefir

  • 2 Tbs lemon juice

  • 1 tsp lemon zest

  • 4 Tbs olive oil

  • 2 Tbs fresh mint, finely chopped

  • 2 Tbs fresh parsley, finely chopped

  • 1-2 small garlic clove, mashed

  • 1/2 tsp ground cumin (optional)

  • Kosher salt and pepper to taste

Lamb burgers

  • 1 1/2 lb (750 g) ground grass-fed lamb meat

  • 4 Tbs fresh mint, finely chopped

  • 4 Tbs fresh parsley, finely chopped

  • 1 small yellow onion, finely chopped

  • 1 tsp ground cumin

  • 1/2 tsp ground cinnamon

  • Kosher salt

DIRECTIONS

Tzatziki

  1. Place all ingredients in a bowl and mix thoroughly. Cover and refrigerate until ready to use.

Lamb Burgers

  1. In a large bowl, place the meat, herbs, spices and salt, and mix thoroughly with your hands.

  2. Once all ingredients are evenly incorporated, make 4 large burgers or as many mini burgers as you can, until you have used all of the meat.

  3. Cook burgers in the grill or in a pan until done

  4. Serve immediately drizzled with the milk kefir tzatziki, and cucumber slices.

  5. Add additional tzatziki as desired.

Modifications

If you do not want to use lamb, you may use chicken, fish, cooked chickpeas or lentils.

You may also, substitute the parsley and mint for fresh dill (great with fish), and leave out the cumin.

What are the benefits of this dish?

Several studies show that the meat and milk of grass-fed lambs is significantly higher in omega-3 fatty acids and conjugated linoleic acid (CLA) than the meat and milk of grain-fed lambs.

Increased intake of CLA is associated with improved immune and inflammatory function, improved bone mass, improved blood sugar regulation, reduced body fat, and better maintenance of lean body mass

Lamb is an great source of B12, and is also loaded with other essential B vitamins, including vitamins B6, B3, B2, and B5, all essential to support our nervous system.

Lamb is also a good source of protein.

Milk kefir is a good source of probiotics, vitamins, minerals and essential amino acids that support healing and repair of the gut mucosa. Milk kefir is particularly rich in vitamins A, B1, D, K2, folate, B12, calcium, magnesium, and phosphorus.

Some of the health benefits attributed to kefir include, protection from gastrointestinal diseases, providing nutrients necessary for optimal bone health and regulating immune function.

Roasted Cherry Tomatoes and Zucchini Noodles (Zoodles) with Avocado Sauce

Serves 4

INGREDIENTS

  • 6 zucchini (courgette)i, medium size, spiralized

  • 3 cups yellow and red cherry tomatoes

  • 1-2 tbsp olive oil

  • 1 tbsp avocado oil

  • Kosher salt to taste

  • 3 large basil leaves, coarsely chopped

    • Avocado Sauce

  • 2 avocados

  • 2-3 tbsp milk kefir

  • Kosher salt to taste

DIRECTIONS

  1. Make the avocado sauce by mashing the avocados with a fork, or by using a small food processor. Add milk kefir, one tbsp at a time, until you get the consistency of a thick sauce. Season with salt, transfer to a bowl, and set aside.

  2. Heat the oven to 375-400 °F and line a rimmed baking sheet with parchment paper

  3. Cut the cherrie tomatoes in half and place them in a large bowl. Add one tablespoon of olive oil and toss the tomatoes until completely covered in oil (if you need to add more oil, add more). Add some salt and toss again.

  4. Line up the tomatoes in a baking sheet. Roast for~20 min, or until the tomatoes are “blistered” and begin to burst, turning the baking sheet around half way through the cooking time. Set aside.

  5. Place zoodles in a large skilllet with 1 tbsp avocado oil and gently sauté for 1-2 min.

  6. Transfer the zoodles to a serving bowl and toss them with the avocado sauce until well combined.

  7. Add the roasted tomatoes, mix to combine, and top with shredded basil leaves.

What are the benefits of this dish?

Zucchini (courgette) is a wonderful addition to any diet.

The water and fiber content of zucchini makes this hydrating vegetable a go-to option for natural constipation relief.

Zucchini also offers important anti-inflammatory protection - as you may know, inflammation is one of the primary drivers of IBS and intestinal permeability (aka leaky gut).
Eating an anti-inflammatory diet should be the first step towards lowering systemic inflammation in the body and gut-related conditions.

As a bonus, zucchini is pretty low in calories and sugar, making it a staple of low carb, keto & weight loss diets.

You can enjoy zucchini roasted, grilled, sauteed, steamed, baked, or even raw.

SEAWEED SALAD WITH VEGETABLES

Serves 6

INGREDIENTS

  • 40g sea spaghetti (Altantic Kitchen)

  • 40 g fresh ginger root, peeled and cut into thin strips

  • 3 medium carrots (~200g), peeled and julienned

  • 80 ml rice wine vinegar

  • 1 tbsp sugar

  • Kelp Noodles

  • 1 tbsp lemon juice

  • 1 large English cucumber (~275g), peeled, deseeded and julienned

  • 1 large mango (~260g), peeled and julienned

  • 2 tbsp sesame seeds, toasted

  • 20g (~1 tbsp) cilantro (coriander), chopped

  • 20 g (~1 tbsp) mint, shredded

  • Salt

DIRECTIONS

  1. Rinse the sea spaghetti in cold water, drain and then cover generously with cold water. Set aside for 30 min.

  2. Transfer kelp noodles to a strainer and rinse thoroughly. Transfer to a bowl and cover with warm water. Add lemon juice and 1/2 tsp salt. Set aside for 30 min

  3. Bring a large pot of water to a boil. Drain the spaghetti and place it in the boiling water along with the ginger. Boil for 2 minutes and then add the carrots. Boil for another 2 minutes and drain.

  4. Pat dry and add to a a large bowl.

  5. While still hot, add the vinegar, sugar and 1 1/4 tsp salt. Mix well and set aside to cool.

  6. Drain the kelp noodles, thoroughly rinse and strain.

  7. Transfer seaweed spaghetti and kelp noodles to a large serving bowl.

  8. Add the remaining ingredients, mix well and serve.

What are the benefits of this dish?

Seaweed works as a dietary boost for our microbiome.

It is rich in prebiotics - those foods that the healthy bacteria in our gut feast on.

Seaweed contains a particular type of sugars called sulphated polysaccharides, which have been shown to specifically increase the growth of ‘good’ gut bacteria. These sugars also increase the production of a particular type of short-chain fatty acids that support and nourish the cells lining your gut.

Seaweed is higher in fiber and more nutrient dense than most fruits and vegetables. It is an excellent source of micronutrients including iodine, folate, calcium, magnesium, zinc, iron, and selenium.

If you are looking for yummy ways to have seaweed in your diet, this salad is a great place to start!

Source: this recipe has been adapted from Yotam Ottolenghi’s (Plenty More Cookbook ) by adding kelp noodles. These add an extra crunch and increase the nutrient content, without adding too many calories.

*Caution: while rich in beneficial minerals and fiber, seaweed may also contain toxic metals. Purchase it from reputable companies that test their products for contamination.

Salmon Cakes

Makes 12

 INGREDIENTS

  • 3 tablespoons melted ghee, divided

  • 10 ounces canned wild salmon

  • 3 scallions, thinly sliced (about ⅓ cup)

  • 2 tablespoons finely minced fresh cilantro

  • 1⅓ cup mashed baked sweet potato

  • finely grated zest from ½ medium lemon

  • 1 tablespoon minced jalapeño pepper (optional)

  • 2 large eggs

  • ½ teaspoon red pepper flakes

  • Kosher salt

  • Freshly ground black pepper

  • 3 medium lemons, cut into wedges (optional)

 DIRECTIONS

1.     Preheat the oven to 350°F

2.     Use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee.

3.     In a large bowl, mix together the salmon, scallions, and cilantro. Add the mashed sweet potato to the mixture, and gently combine.

4.     Mix in the lemon zest, jalapeño (if using), the remaining two tablespoons of ghee, eggs, and red pepper flakes.

5.     Season with salt and pepper to taste.

6.     Use your hands to mix everything together.

7.     Scoop a quater cup of the mix and flatten with the back of a spoon.

8.     Bake the salmon cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.

9.     Transfer the cakes to a wire rack to cool.

10.  Serve with lime wedges, and kefir and avocado sauce

 

What are the benefits of this dish?

Cold water fish, such as salmon, are excellent sources of health-promoting omega-3 fatty acids, vital nutrients that make up the building blocks for healthy cell membranes. 

These fatty acids can help promote a healthy anti-inflammatory response making them beneficial for joint pain/inflammation. They are known to help with skin and brain health and they have been found to offer cardiovascular protection.

Salmon is also a very good source of protein which helps us have a better control of blood sugar levels and provides us with the amino acids that our bodies need to make muscles, tissues, hormones, neurotransmitters and health-protective antibodies.

Source: modified from Nom Nom Paleo

Superdetoxing Mediterranean Salad

Serves 4

 INGREDIENTS

  • 1-1½ cup dry chickpeas

  • ½ white onion

  • 1 carrot

  • 1 tin artichoke hearts

  • ½ red onion, sliced thinly

  • 3 plum tomatoes, quartered

  • 1 bunch watercress (or broccoli or cilantro sprouts)

  • 1 bunch parsley, chopped (plus a few springs to cook the chickpeas)

  • 1 handful fresh mint leaves (chopped)

  • 1 piece of seaweed - kombu

For the dressing

  • 1 garlic clove, crushed

  • 30 ml lemon/lime juice

  • 90 ml EVOO

  • 1/2 tsp Dijon mustard (gluten free)

 DIRECTIONS

1.   Rinse and drain the dry chickpeas, and let them soak overnight in a large bowl using enough water to cover them well (approximately twice their volume of water).

2.   Once you are ready to cook the chickpeas, drain and give them an extra rinse in cold water. Cook them following the next steps: bring water to a boil in a large pot and add the rinsed chickpeas. Let them boil for 15 min, removing any foam that forms on the surface. Once they’ve been boiling for 15 minutes, drain them, discard the water, return the chickpeas to the pot, and pour enough water to cover them completely (aobut 2 inches above the chickpeas). Bring the water to a Boil and add the white onion, carrot, parsley sprigs (stalks included and kombu. Lower the heat to a simmer and cook the chickpeas covered, until softened.

3.   When the chickpeas are ready, set them aside and let them cool for a few minutes. Drain them and let them cool to room temperature.

4.   Once cold, transfer them to a serving bowl and add the tomatoes, artichoke hearts, red onion slices, and watercress. Mix thoroughly with your hands.

5.   Add parsley and mint and mix everything again.

6.   Prepare the dressing in a separate bowl and pour it over the salad.

What are the benefits of this dish?

 Each and everyone of the ingredients on this dish have really powerful detoxifying and antioxidant properties. Tomatoes have lycopene, onions have quercetin and garlic has allicin.

Foods that have the ability to specifically increase the volume of bile produced by the liver are known as choleretics. Cholagogues are those foods that stimulate the gallbladder contraction to promote bile flow.

By stimulating the production and release of bile, the body it better able to release toxins.  The role of bile is primarily that of facilitating fat digestion, including assimilation of fat-soluble vitamins, but also being a natural laxative, and thus cleansing to the system, improves the detox capacity of cells and tissues.

Among the main choloretics/cholagogues we find artichoke, lemon and mustard. Entre los principales

Garlic and onion also contain sulfur compounds that are known to induce and promote liver detoxification.

Brocoli spouts contain another sulfur-containing compound known as indol-3-carbionol.  This important biological agent is known to speed up the detoxification of many potentially harmful chemicals (including carcinogens), provide antioxidant support, block the overproduction of certain hormones that are linked to increased risk of breast and prostate cancer, and act as a phytoestrogen (plant-based estrogen), which can bind to estrogen receptors on reproductive tissue and exert anti-cancer influences.

Magnesium Lift Smoothie

Serves 1

 INGREDIENTS

·       ½ banana, frozen

·       ¼ ripe avocado, peeled and chopped

·       1 small handful spinach (could be frozen)

·       1 handful frozen berries

·       1 ½ teaspoons shelled hemp seeds

·       ¼ cucumber, chopped

·       1 tbsp cacao nibs

·       1 cup coconut water or water, plus extra if needed

 DIRECTIONS

1.   Chop the banana and put into a freezer bag. Exclude all the air, then seal and freeze overnight or until solid.

2.   Put the banana into a blender or NutriBullet and add the remaining ingredients.

3.   Blend until smooth and creamy, adding a little more water, if needed.

4.   Serve immediately.

 What are the benefits of this dish? 

Although essential for energy production, magnesium is commonly low in people’s diets, specially athletes. This creamy and hydrating smoothie will help to improve magnesium levels and it is also rich in electrolytes, potassium and sodium.

The range of nutrients in raw cacao include exceptionally high levels of magnesium, iron, chromium and powerful antioxidants. Cacao nibs contain no sugar but provide a natural feel-good lift, thanks to the chemicals contain in them, including tryptophan and phenylethylamine (PEA). PEA is a chemical produced in the brain associated with feelings of being in love. It helps to stimulate alertness and focus, producing an overall sense of well-being.

Hemp seeds have a mild, creamy and nutty flavor, are packed with a complete blend of essential amino acids, and have a perfect ratio of omega-3 to omega-6 fatty acids to help manage inflammation.


 

Asian Meatballs

Makes about 36 meatballs

INGREDIENTS

  • 8 medium fresh shiitake mushrooms, minced (or 8 dried shiitake mushrooms, rehydrated)

  • 1 medium shallot, minced

  • ¾ cup minced carrots (original recipe uses sweet potatoes)

  • 2 tablespoons minced cilantro

  • 2 pounds ground beef

  • 1½ tablespoons fish sauce

  • 2 tablespoons tomato paste

  • Kosher salt

  • Freshly-ground black pepper

 

 DIRECTIONS

 1.   Line two rimmed baking sheets with parchment paper, and preheat the oven to 375°F.

2.   Finely mince the mushrooms, shallot, carrots, and cilantro.

3.   Combine the ground beef, fish sauce, tomato paste, and the minced veggies and herbs in a large bowl. Season with salt and pepper.

4.   Thoroughly mix all the ingredients with your hands.

5.   Form uniform balls using your hands to roll out meatballs (~1½ inches in diameter).

6.   Line the meatballs onto the two lined baking sheets and bake each tray for 15-20 minutes, rotating the tray half way through to ensure even cooking.

What are the benefits of this dish?

 There are a number of factors to consider when it comes to grass-fed beef, but let us focus on why it is a healthy, nutrient-dense food choice.

Grass-fed red meat is considered a very good source of protein and contains a for of iron that is especially well absorbed by the body. In addition to iron, it also contains vitamin D and other minerals such a as zinc, important to support the immune system, and selenium, which provides antioxidant protection.

Red meat is also a rich source B vitamins and of hard-to-find vitamin B12, which is vital for proper function of almost every system in our body, including the nervous system and for cardiovascular health.



SOURCE: Nom Nom Paleo

Blueberry Almond Muffins

INGREDIENTS

  • 2 cups almond flour

  • 1/2 tsp sea salt

  • 1/2 tsp baking soda

  • 1/2 tsp ground cardamom

  • 1/2 tsp ground cinnamon

  • 2 large organic eggs

  • 1/4 cup melted ghee

  • 1/3 cup raw honey

  • 1 1/2 tsp vanilla extract

  • 1 1/4 cup fresh blueberries

  • Handful pumpkin seeds and extra fresh blueberries to sprinkle on top

 

DIRECTIONS

1. Preheat oven to 350 F and line a muffin pan with baking cups

2. In a large bowl, whisk together the dry ingredients, taking care to break up any large clumps of flour

3. In a medium size bowl, whisk together the wet ingredients, then gently but thoroughly combine the wet ingredients into the dry. Fold in the blueberries

4. Divide the batter between the 12 muffin molds, filling each three quarters of the way. Sprinkle additional pumpkin seeds and a couple of extra blueberries on top

5. Bake for 25-30 min, or until tops are a deep golden brown

 

Source: Thrive Market

Salmon Burger with Olive Tapenade

INGREDIENTS

  • 1/2 kg wild salmon fillet

  • 1 tbsp Dijon mustard

  • 1 egg

  • 1 tbsp chopped fresh tarragon

  • Zest of 1 lime

  • Juice of 1/2 lime

  • 1 shallot, minced

  • 1-2 tbsp quinoa flakes (or bread crumbs)

For the Olive tapenade

  • 1/2 cup (~75 g) kalamata olives, stones removed

  • 1 small garlic clove

  • 1/2 anchovy fillet (1 if small)

  • 2 tbsp extra-virgin olive oil (could use olive oil from anchovies)

  • 2 tsp lime juice

  • 1/2 tsp orange zest

  • 2 basil leaves (optional)

DIRECTIONS

1. Remove skin and bones from salmon and cut into 1-inch pieces. Place in a blender/food processor and blend until finely chopped.

 2. Transfer into a bowl and add mustard, tarragon, shallot, lime zest and egg, and mix until all ingredients are well incorporated into the salmon meat.

 3. Add quinoa flakes, 1 tbsp at a time, to help the mixture to stick together properly. If the mixture is a bit 'sloopy', chilling the mixture for 1 hour helps to hold it together nicely.

4. Divide the mixture into quarters and shape each portion into a patty.

5. Heat 1 tbsp coconut oil. Add salmon burgers and cook, turning once, until browned on both sides and opaque in center (~8 minutes total).

6. To make the tapenade place all ingredients into a blender/food processor and puree until well blended.

7. Serve burgers on a bed of greens and top with tapenade.

 

What are the benefits of this dish?

Salmon and anchovies are excellent sources of health-promoting omega-3 fatty acids, vital nutrients that make up the building blocks for healthy cell membranes. 

These fatty acids can help promote a healthy anti-inflammatory response making them beneficial for joint pain/inflammation. They are known to help with skin and brain health and they have been found to offer cardiovascular protection.

Salmon is also a very good source of protein which helps us have a better control of blood sugar levels and provides us with the amino acids that our bodies need to make muscles, tissues, hormones, neurotransmitters and health-protective antibodies.

Carrot Soup with Ginger, Turmeric and Orange

INGREDIENTS

  •  2 tbsp coconut oil

  • 1-2 leek, including its tender green parts, sliced

  • 6 carrots, cut in small pieces

  • 1 tsp grated ginger

  • 1-2 tsp grated turmeric

  • 6 cups (~ 1500ml) chicken bone broth

  • 1/2-3/4 cup fresh orange juice

  • 2 tsp orange zest plus extra for garnishing

  • Salt and pepper to taste

  • Optional: fresh mint leaves for garnishing.

DIRECTIONS

1. Heat the oil in a large saucepan and sauté the leeks for about 3 minutes, until soften.

2. Add carrots, ginger and turmeric and sauté for 5 minutes until the carrot pieces begin to soften.

3. Pour in the bone broth and bring to a boil, then reduce the heat to a simmer and cook for 15 minutes, or until the carrots are tender on the outside but slightly firm on the inside.

4. Place into a blender, in batches if necessary, and blend until creamy or until it reaches the desired consistency.

5. Return to the saucepan and add the orange juice and zest. Warm the soup through and season to taste with salt and pepper.

6. Serve into bowls and garnish with orange zest and mint leaves.

 

What are the benefits of this dish?

Carrots are one of the richest sources of carotenoids, which can be converted into the fat-soluble vitamin A, an important nutrient that helps support vision health and boost the immune system. Carotenoids can also act as antioxidants that help protect against cardiovascular disease and cancer.

Gazpacho

INGREDIENTS

Serves 6

  • 7-8 ripe tomatoes

  • 1 green pepper (red pepper will change the taste!)

  • 1 medium cucumber

  • 1 small garlic

  • 250 ml extra-virgin olive oil

  • 50 ml sherry vinegar

  • 250 ml cold water

  • pinch cumin (optional)

  • 1/4 onion (optional)

  • Salt to taste

 DIRECTIONS

1. Chop all ingredients and place in a blender. Process until smooth.

2. Pass the mixture through a fine sieve, then cover and refrigerate until well chilled (2 hours to overnight).

3. Serve. Drizzle with olive oil and garnish with diced cucumber, green pepper and tomato.

 

What are the benefits of this dish?

Tomatoes are rich in health-promoting phytonutrients, lycopene, beta-carotene, lutein and zeaxanthin, which offer antioxidant protection. Lycopene, has been shown to offer protection form prostate cancer in men, while increased beta-carotene, lutein and  zeaxanthin intake decreases the risk for eye diseases such as age-related macular degeneration and cataract development. 

Tomatoes are also excellent sources of vitamin C  and the mineral potassium.

Beetroot and Cashew Nut Kale Chips

INGREDIENTS

1 sliced raw beetroot

200 g cashew nuts (or pistachios)

Shake of Himalayan Salt

2 tbsp water

Juice of 1 lemon

1 red pepper

1 tbsp olive oil

2 tsp tamari sauce

1 inch knob of sliced ginger

1 tsp honey

1-2 bags of curly kale or Tuscan kale chopped and stems removed

DIRECTIONS

1. Place all ingredients except kale into a food processor/blender. Combine until you get a smooth paste (you may need to add more water).

2. Pour paste over kale an mix thoroughly making sure the whole leave is covered - massage in with your hands. You may need to do this in batches.

3. Spread onto a dehydrator non-stick sheet and dehydrate until crisp (~10 hours). If you want it crispier you can place onto a mesh sheet and dehydrate for a further 2-3 hours.