As the holiday season quickly approaches I'm getting more and more excited to spend the holidays with my family home in Cincinnati. A common question becomes omnipresent around the Coleman household--what should we eat? Having just gotten off the phone with my Mom, I know that most of the evening meals have already been planned. However, she always leaves room for me to make some more health-concious sides. Before I sign off for the holidays and really spend some time preparing for January Rejuvenation, I thought I'd share some healthy menu's that are easy to share with loved ones. Additionally, both of these recipes can be made for my upcoming cleanses!
Beet & Orange Salad
Fill a large, deep saucepan with 2 inches of cold water. Place a steamer into the sauce and, making sure the water doesn't hit the bottom of the steamer. Arrange beets in one layer in the steamer. Cover tightly and set pot over high heat. As the water begins to boil, reduce the heat and simmer the beets for 45minutes, or until the knife meets slight resistance when inserted into center at the widest point. Transfer the beets to a plate and let cool. Pull off the skin of the beets and cut each crosswise into 6 slices.
Grate 2 tsp. zest from the orange and set aside. Cut off the top and bottom of the orange and set it on one of its cut sides. Slice the peel off in strips, letting the knife follow the curve of the fruit. Cut the orange into 8 slices crosswise.
On each plate, arrange lettuce, 6 beet slices and 2 orange slices. Sprinkle each with one-fourth of onions.
For the dressing, in a small bowl, whisk together orange and leon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon over salad and serve immediately.
Makes 4 servings.
Per serving: 90 calories, 4 g total fat (<1 g saturated fat), 14 g carbohydrate, 2 g protein, 3 g dietary fiber, 360 mg sodium.
Recipe credit: Dana Jacobi, AICR
Beets are such a unique vegetable and contain a unique source of phytonutrients proven to provide antioxidants, anti-inflammatory agents, and support in detoxification, specifically during Phase II involving glutathione. Beets belong to the chenpod family (along with chard, spinach and quinoa), which are said to help with specialized nervous system organs like the eye. They are full of folate, manganese, fiber, potassium, vitamin C and tryptophan. Sweet and juicy oranges are known for their high concentration of vitamin C, a water-soluble antioxidant, but they are also high in fiber, folate, vitamin B1, potassium, vitamin A and calcium. Oranges are high in flavanoids, and specifically herperidin which has been shown to lower blood pressure and cholesterol in animal studies. Both of these main ingredients are important for a healthy functioning immune system, good for preventing the common cold and recurrent ear infections.
Butternut Squash-Bartlett Pear Soup
Heat oil in a saucepan over medium-low heat. Add leeks and cook 10 minutes, or until soft, stirring often. Add squash and pears, and saute 5 minutes. Stir in vegetable broth and bring to a boil. Reduce heat to medium-low, and add salt as desired. Simmer 20 minutes, or until squash is tender.
Remove from heat and stir in coconut milk. Puree soup in batches in blender or food processor--be careful not to fill your blender too high, otherwise it might explode all over your kitchen and give you a nasty burn (I learned this the hard way last week). Blend until smooth and then return soup to saucepan and stir in thyme. Reheat over medium-low heat 2 to 3 minutes, or until warmed through. Serve garnished with pecans if using.
Makes 6 servings.
Per 1-cup serving: 264 calories, 13 g total fat (5 g saturated fat), 37 g carbohydrate, 3 g protein, 8 g dietary fiber, 138 mg sodium, 15 g sugar.
Recipe adapted from Vegetarian Times.
The squash is an important source of carotenoids, specifically alpha-carotene and beta-carotene. While a very starchy vegetable (90% of its calories come from carbohydrate), the starch content of squash is full of polysaccharides shown to be anti-inflammatory, full of antioxidants, as well as proving to be anti-diabetic and show insulin-regulating properties.Squash should be bought organically as well as pears. Unlike other fruits and vegetables which prove to be important in terms of consuming the skin, the flesh of the pear proves to contain three to four times as many phytonutrients. Additionally, the skin of the pear has shown to contain about half of the pears dietary fiber. Pears are full of fiber, vitamin C and vitamin K. they are also a prime source of antioxidants and anti-inflammatory support, proving to decrease the risk of type 2 diabetes, heart disease and reduced cancer risk.
As Detox Season gets closer and closer, I start to get a lot of e-mails, each e-mail having a similar theme--How can I prepare for my cleanse? I tend to tell people to start eliminating caffeine and sugar, and start introducing lean meals as often as possible. Over this past weekend I created two recipes and several requests to share the recipes. The first is a great holiday-healthy Artichoke & Prosciutto Quiche, the second, Asian Turkey Cabbage Boats. Both of these are inspired by my mother who always made quiche for us in the morning after Thanksgiving and made the most delicious Asian Pot-stickers which the Cabbage Boats are reminiscent of. The quiche is quick and easy, fairly painless, however the Cabbage Boats are time-consuming and tedious if you don't enjoy a lot of chopping.
Artichoke & Prosciutto Quiche
Preheat oven to 425 degrees. Bake the crust for 5-7 minutes, then remove it from the oven.
Combine eggs, Capitol Hill seasoning, coconut milk, and sun dried tomatoes in a large bowl. Saute quartered artichokes and prosciutto in avocado oil until prosciutto starts to curl. Remove from skillet and add to the large bowl with egg combo. Pour contents of bowl into pice crust and bake in oven for 30-35minutes or until a toothpick comes out clean.
This quiche is a powerhouse of fiber and protein. Eggs are high in protein and include all 9 essential amino acids. They are also one of the only foods that contain naturally occurring vitamin D. Moderate consumption of eggs does not have a negative impact on cholesterol and may actually improve an individuals lipid profile. Artichokes are high in fiber (more-so than prunes) and antioxidants including quercetin, rutin, anthocyanins, cynarin, luteolin, and silymarin, all beneficial for regenerating liver tissue and increasing bile flow. They are also known to help the digestive system, are a natural diuretic, and sworn by some as a natural "hair-of-the-dog" hangover remedy. If you're worried about your cholesterol, know that artichokes have been shown to reduce cholesterol by inhibiting HMG-CoA reductase, raising your "good" HDL cholesterol and lowering the "bad" LDL cholesterol.
Asian Turkey Cabbage Boats
Coat a large skillet with avocado oil and set over medium-high heat. Saute turkey and ginger, stirring often until turkey is brown and cooked through, about 6-8 minutes. Spoon out or drain excess liquid from turkey mixture and place in a large bowl. Add onions, honey, mint, cilantro, lemon juice, lime juice, garlic, oil, coconut aminos, and peppers. Toss thoroughly. Arrange leaves on serving platter. Spoon desired amount of mixture onto each leaf and serve.
This is a great meal to help you get back on track after a Thanksgiving indulgence and I've actually adapted it from the American Institute for Cancer Research. Onions and garlic belong to the allium family of vegetables, known to lower the risk of stomach and colorectal cancer. The pungent herbs are full of vitamins, minerals and cancer-fighting phytochemicals. Studies show a distinct difference between the intake of red meats and white meats. Turkey is high in protein and low on the glycemic index scale which can help keep post-meal insulin levels within a good range and is helpful for balancing blood sugar. Lastly, our high in fiber cruciferous cabbage is shown to provide cholesterol-lowering benefits and is high in sinigrin, one of the cabbage glucosinates which has received attention in cancer prevention research. To receive it's anti-inflammatory benefits, cruciferous vegetables are recommended to be in your diet 2-3 times per week. Overall, this is a great meal to support your digestive tract and cardiovascular health.
E-RYT & Master Nutrition Therapist specializing in Food Allergies, Adjunctive Autoimmune Care, and Digestive Disorders.
No information, ingredient or product mentioned on this site is meant to diagnose, treat or replace professional medical advice. Do not use this site to diagnose yourself. The information here is meant to give guidance in diet and lifestyle practices including balanced diet planning, instruction in the development of eating habits, physical exercises, and stress management in order to assist in general well-being.