Superbowl Superfoods

To be perfectly honest, I have no idea who is playing in the Superbowl this year.  However, I do know it's all going down this Sunday (thanks Cousin Dave).  SOOOO you need some ideas, and here are a few to get you started.  Pair these recipes with some gluten free crackers or non-GMO corn chips.  

Hope your favorite team wins!!  

Holy Guaca-moly

 

4 ripe avocados

½ cup organic grape tomatoes, halved

2 small shallots, chopped

1 large garlic clove, minced

½ cup cilantro, chopped

Juice of two limes

Cayenne pepper to taste

Sea salt and pepper, to taste

Combine all ingredients in a bowl, and mix.  Leave the avocado somewhat chunky.  Feel free to use regular white onion instead of shallots.  I find shallots to be a smoother and more interesting flavor for guacamole.

Beautiful Day Bean Dip

1 can black, aduki, mung, kidney, navy, cannellini, or other kind of bean. 

2 cloves garlic

Fresh parsley, to taste

Fresh basil, to taste

Fresh cilantro, thyme, oregano, or other favorite herbs, to taste

1/3 cup olive oil

2 small shallots, chopped

Sea salt and pepper, to taste

Combine all ingredients in blender or food processor until smooth.  I prefer to use Eden Organics brand beans, because they are canned with Kombu which makes them more digestible (aka fewer farts).  Can is also BPA free J

Ceviche

From Nourishing Traditions

Serves 4-6

1 pound sea bass, white fish filets or mackerel

½ cup lime juice

2 medium tomatoes, peeled, seeded, and diced

1 small red onion, finely chopped

¼ cup extra virgin olive oil

2 small green chiles, seeded and finely chopped

sea salt

2 tablespoons cilantro, finely chopped

2 avocados, cut into wedges

1 lemon, cut into wedges

Cut fish into ½-inch cubes.  Mix with lime juice in a bowl and marinade in the refrigerator for 12-36 hours, stirring occasionally, until fish becomes opaque or “cooked”.

Remove from the marinade with a slotted spoon.  Mix with tomatoes, onion, peppers, olive oil, cilantro, and marinade another hour.  Season to taste.

Serve with avocado and lemon wedges.

Cheese Stuffed Mini Peppers

(from Slow Pokes Local Food)

1 – 1lb bag sweet mini-peppers

1 – 8 oz bag Caprine Supreme Garlic & Dill OR Plain goat cheese curd. (Or other cheese curds... only organic dairy, please)

Olive Oil

Preheat oven to 350 degrees

Slice stem end from peppers and remove seeds

Stuff cheese curds into peppers, cutting curds to fit.  Arrange peppers side-by-side, open end up, in a medium-sized soufflé dish or straight-sided oven-proof bowl.

(The peppers should be firmly packed together.)

Drizzle with olive oil.

Bake 20-30 minutes until peppers are a bit soft and cheese is browned.

Serves 4-6

Mexican Bean Nachos

from Healing Foods

1 cup dried kidney beans

1 Tbs olive oil

½ onions – finely chopped

1 tsp red chili – minced

3 cloves garlic – minced

1 tsp dried cumin

 1 tsp dried oregano

¼ tsp ground cloves

½ cup tomato puree

salt and pepper

1. Soak kidney beans overnight, drain, and rinse.

2. Place into medium sized saucepan, cover with water and bring to a boil.  Turn down the heat and simmer for up to 2 hours until the beans are soft.

3. Drain the water from the beans.

4. Heat the olive oil in a large skillet and add the onion.  Sauté until onions are soft and golden.   Add the chili, garlic, cumin, oregano, and cloves and cook for 1 minute.

5. Add the beans and tomato puree and simmer until the sauce starts to thicken.

6. Add salt and pepper to taste.

Serve the bean mixture with gluten free or flax crackers/chips.  Top with coconut kefir, salsa, or shredded cheese.

Mashed Cauli-tatoes

1 head of cauliflower
1-2 parsnips
1/4 cup olive oil
2-3 shallots, minced
5 garlic cloves, minced
1/2 cup coconut milk
thyme or parsley to taste
salt and pepper

1. Cut the cauliflower and parsnip into one-inch pieces, and steam until tender.  Strain, and let cool.
2. Saute garlic and shallots in half of olive oil.
3. Place cauliflower/parsnip mixture, shallots, garlic, extra olive oil, and coconut milk in food processor.  Blend until desired texture.
4. Top with herbs, salt, pepper and butter/olive oil. 

I served them with gluten-free crackers, avocado and olives :)

Sweetie Potato Fries

2 Sweet Potatoes
2 Tablespoons Red Palm Oil*
Salt & Pepper

1. Cut potatoes into .5 in x .5 in x 3 in pieces.   
2. Coat in the Red Palm Oil
3. Sprinkle with salt, pepper, and whatever other seasonings you like (i.e. cinnamon, thyme, curry, etc)
4. Spread out on parchment paper-lined baking sheet, and bake at 400 degrees for 30 minutes.

* Feel free to use coconut oil, butter, ghee, or olive oil here.  I enjoy using Red Palm Oil because it's natural orange color (thank you cancer-fighting carotenoids).  This color makes the sweet potato fries pop with even more of an orange color.

Carrot and Coconut Soup

2 lbs organic carrots
1-2 can(s) coconut milk or coconut cream
2 tbsp olive oil or coconut oil
ginger, ground*
curry powder*
cinnamon*
cayenne pepper*
sea salt and pepper*
* to taste

1. Cut unpeeled carrots into 1 inch pieces, and boil until soft.
2. Wait for carrots to cool (VERY important if putting in blender, because mixture WILL explode out of blender if too hot... I learned this the hard way).
3. Blend carrots with coconut milk in blender or food processor.
4. Pour into bowl, and add oils and spices.
5. Freeze some for later!

I'm sure it's no surprise that carrots are VERY good for you (as are ginger, turmeric, and cinnamon, but that's a whole different post!).

Carrots are...
- rich in Vitamin A (more than spinach and kale combined!!)
- helpful for fighting sugar cravings
- lots of beta-carotene (cancer fighting antioxidant)
- benefits the lungs
- strengthens spleen-pancreas
- improves liver function
- treats indigestion, and heartburn
- helps remove putrefied foods in gut (what happens if you eat meat too late at night, and it doesn't digest properly)
- good for fighting acid conditions, such as acne

ENJOY!!!!!

Naughty and Nice Chocolate Truffles

no bake
grain free, dairy free, egg free, WHOO HOO :)

4 ounces spicy chocolate (try Dagoba brand's "xocolatl")
6 ounces dark chocolate (at least 70% cocoa)
3 tablespoons coconut oil
1 cup coconut milk (from the can, not the beverage full fat, please)
1/2 teaspoon vanilla extract (gluten free)
1/2 teaspoon almond extract (gluten free)


1. Chop chocolate into small pieces, and place in bowl.
2. Heat milk on stove top until it begins to bubble lightly around edges.
3. Slowly add milk into bowl with chocolate.  Add remaining ingredients.
4. Place mixture into refrigerator until cooled and firm.
5. Once cool, make balls in between your hands.
6. Roll the chocolate balls in raw cacao powder, shredded coconuts, chopped nuts, etc.
7. Store in fridge or freezer.
8. ENJOY :)

Note: Depending on how much you like spice, adjust the ratio of spicy chocolate to regular.  If you LOVE spicy, feel free to add cayenne pepper.

Craving These Colors

As I was driving around the other day, it occurred to me that many of the colors I was seeing in the trees, bushes, and shrubbery were identical to those of the fall fruits and vegetables I had just prepared earlier that day.

We, as humans, were meant to eat according to the harvest seasons.  The availability in grocery stores of any food at any time is a recent phenomenon.  In the hot, humid days of summer, raw, cold foods such as strawberries, snow peas, and salad greens are cooling and energizing to keep us going during those long and active days.  However, when it is cold and dry outside, it is helpful to eat food that is warming and moist.  If we pay attention, nature provides us with the very foods we need to stay balanced and healthy in any given harvest season. 

In the fall and winter, we may experience ailments such as allergies, dry skin, depression, arthritis, etc due to the changing climate and shrinking days.  Many of the foods found in the same seasons help alleviate these conditions.

APPLES: contains Quercetin, which helps alleviate fall allergies, asthma, sneezing and congestion.  Apples clear the mucus that may harden during the winter and contribute to digestive issues.  They also help disperse heat that has accumulated in the body during the summer, which helps prepare us for the fall and winter.   

BRUSSELS SPROUTS: part of the cruciferous family (think broccoli and cauliflower).  They are good for the liver and full of protein.  Please be sure to cook them well, because they can be difficult to digest for some!

CINNAMON: in addition to being one of the best ways to keep your blood sugar steady, cinnamon makes a great arthritis remedy when mixed with honey.

CRANBERRIES: one of the richest sources of antioxidants, and they will help your immune system fight off fall colds and flu. 

PUMPKIN SEEDS: (a.k.a. Pepitas) were treasured by the Native Americans for dietary and medicinal properties.  They improve mood and increase serotonin levels, so have some when you feel the winter blues creeping up.  They are also a great source of Omega-3.  Try soaking at least 8 hours for easier digestion.

SQUASH: loaded with vitamins.  Leave the skin on varieties such as butternut and acorn when roasting for additional nutrients!

These are just a few examples of the abundant and delicious fall/winter harvest.  Take advantage of what nature has provided for us, and be healthier for it!

I LOVE These Veggie Burgers

I had the ADZUKI BEAN burgers and thought they were great!  
Best part... they are soy-free, gluten-free, dairy-free, gmo-free, nut-free, and a whole bunch of other "free's", but NOT taste-free.

I put mine inside of a gluten-free coconut wrap with greens, tomatoes, salsa, and plenty of olive oil.http://www.hilaryseatwell.com/retail-products