As the blush of the New Year is upon us, now is the perfect time to resolve to eat for our optimal well-being! We know that increased fruit and vegetable intake supports vibrant health and energy. We know that nutrient-rich whole foods are good for us. And we know that organically grown foods not only promote our health, but the health of our planet.
So this month I’d like to share good-for-you recipes to help you pave the way to a healthier you.
A great source for Vitamin E, the avocado is rich in potassium, a mineral that may help in reducing high blood pressure. The delicious certified organic sprouted corn tortillas are available at local health food stores throughout the States and Canada. You can go to http://www.foodforlife.com to find a store in your area. Tasty, easy-to-eat snacks are a given for any Super Bowl bash, so be sure to include this quintessential party dish as a nibbles offering!
Great Guacamole with Sprouted Corn Tortilla Chips
- 3 ripe avocados, peeled and pitted
- 1 to 2 garlic cloves, minced
- 3 tablespoons minced white onion
- 1 chile Serrano or Jalapeno, minced
- ¼ cup fresh cilantro leaves, minced
- Juice of 1 lime
- Sea salt to taste
- 1 package (twelve 6-inch) sprouted corn tortilla chips
Mash avocados in a bowl with a fork. Stir in the garlic, onions, chile, cilantro, lime juice and salt. Taste and adjust seasonings.
Makes about 2 cups.
To make the chips, preheat oven to 350˚F (175˚C). Using a sharp knife or kitchen shears, cut each tortilla in quarters. Spread half the chips out in a single layer on two sheet pans and bake for 10 to 12 minutes, or until crisp. Transfer the chips to a bowl and bake the remaining chips.
Makes 48 chips.
Color your life healthy with orange cauliflower! This brightly colored vegetable is high in beta-carotene and contains 25 times more Vitamin A than its white counterpart. It retains its color when cooked, and the raw florets make a lovely addition to any crudités platter. This important vegetable is readily available at farmer’s markets and natural and organic grocery stores. Here’s a super easy soup to warm your tummy and nourish your soul!
Orange Cauliflower-Leek Soup
- 1 cup chopped white of leeks
- 1 tablespoon olive oil
- 4 cups organic or low-sodium chicken broth
- 1 small head orange cauliflower trimmed and cut into florets
- Sea salt and freshly ground white pepper to taste
- 1 tablespoon unsalted butter (optional)
- 2-ounce piece of Gruyere cheese, shaved or grated
In a 2-quart saucepan, saute the leeks in the olive oil until soft. Add the broth and cauliflower. Cover the pan and cook over medium-low heat until the cauliflower is tender, about 10 minutes. Puree the soup in a blender, making sure you blend in batches filling the blender not quite half full. Start on low speed, so the hot soup doesn’t explode and burn you! Blend until smooth, thinning with more broth, if necessary. Stir in the butter for enrichment if you like. Serve in warm soup bowls garnished with Gruyere.
Serves 2 to 4
Two of the world’s most nutrient-rich and potent sources of antioxidants are the Goji berry and the Inca Berry, both of which are only available in sun-dried forms in the U.S. The berries are delicious in smoothies, trail mixes, recipes for muffins and breads or simply eaten out of hand. Organically grown berries are available in health food stores and online.
Perhaps the most powerful of all anti-aging foods on the market, the Goji berry, also called wolfberry, has a cranberry cherry-like flavor. The crimson colored fruit is legendary in Tibetan and Chinese medicine for its healing and rejuvenating properties.
The Inca Berry, also known as the Cape Gooseberry or Golden Berry, has a unique tomato-pineapple flavor and is a golden orange color. However, it’s not related to the common gooseberry or Chinese gooseberry as its name might suggest. This berry is high in Vitamin A. If fresh and ripe, it is a good source of Vitamin C and P (bioflavinoids).
Many nuts—especially walnuts and almonds—are nutritional powerhouses and good sources of protein and omega-3 and omega 6 fatty acids. Tip: place half-cup servings in plastic zip-lock snack bags and freeze. You’ll always have a high-energy snack to grab for your next hike or movie date!
Super Energy Trail Mix
- ½ cup each organic walnuts, pumpkin seeds, almonds, pine nuts, cashews, Himalania brand organic Goji berries and Inca golden berries
- 1 cup organic apricots, cut in quarters
Mix ingredients in a bowl and transfer to sealable containers or plastic bags for storing. You can vary the amounts of each ingredient depending on your preferences.
Makes about 4-1/2 cups
Prunes, or dried plums, are an excellent source of potassium, an essential mineral for maintaining normal blood pressure and heart function. A quarter cup of prunes contains a whopping 318 mg of potassium and fewer than 1 mg of sodium. The fruit’s reputation as a good source of dietary fiber is well deserved—supplying about 12% of the daily value for fiber in that same quarter cup!
Dried Plum and Currant Compote
For a great breakfast treat, serve warm compote over a bowl of hot oatmeal. For an elegant dessert, simmer ¼ cup Armagnac for 3 minutes and stir into the warm compote. Serve over ice cream or poached pears.Yum!
- 1/2 cup organic apple juice
- 1 tablespoon firmly packed organic brown sugar
- 1 teaspoon pure vanilla extract
- 1 6-oz. package organic pitted and unsulfured dried plums (prunes), quartered
- 1/2 cup organic currants (or raisins)
- 2 tablespoons juice from organic lemons
In a small saucepan, combine the apple juice, sugar and vanilla. Bring to a boil; reduce heat and simmer five minutes. Add the plums and currants; simmer for five minutes, or until the fruit is soft, but holds its shape. Remove from the heat and stir in lemon juice. Cool and transfer to a covered container and refrigerate up to one week.
Makes about 1 cup.
Want a no-guilt treat that looks like a chocolate truffle? Try my Dried Plum “Truffles” : Prepare the compote recipe but leave the dried plums whole. Drain a few of the plums from the compote and pat dry with a paper towel. Roll the fruit in a high-quality cocoa and enjoy! (I use Nature’s First Law raw, organic cocoa that I get at http://www.superfoods.com .) Just a few will satisfy that sweet tooth of yours!
Be well, and let’s make every single day of 2007 a new beginning!
