Archive for April, 2015


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Serves 5

Ingredients

  • 1/2 cups cashews (soaked for 30 minutes or more and drained)
  • 1/4 cup lemon juice
  • 1/4 cup nutritional yeast flakes
  • 1 tb chili powder (makes a mildly spicy sauce)
  • 1 tsp powdered/ground cumin
  • 1 tsp garlic salt
  • 1/2 tsp paprika
  • 1 cup water
  • 8 cups sliced zucchini (approx)
  • Slice raw zucchini about 1/8″ – 1/4″ thick and set aside.
  • Soak cashews for at least 30 minutes, drain and add to food processor with “S” blade add all other ingredients and blend.  Add water slowly to make your sauce the desired thickness.  Thinner sauce will dry faster and not taste quite as strong. Thicker sauce will create very cheesy chips.
  • In a large bowl, add some of the zucchini and some of the sauce – mixed in smaller amounts is easier.  Coat the zucchini with the sauce and place on dehydrator tray.  Do this until all the zucchini are coated and placed on the rack.

Ingredients

  • 8 small bok choy heads
  •  Juice 1 large lemon
  • 1/8 cup gluten-free tamari
  • 1 cup small brown mushrooms
  •  1/4 cup raw pepitas

Preparation

  1. Slice any excess from the bok choy base stem without freeing all the leaves. Thoroughly rinse under water, gently opening the leaves to clear any soil from the base stems.
  2. Remove the stems from the mushrooms, wash and cut into thin slices.
  3. In a dry wok or cast iron skillet, blacken the bok choy on high heat using no oil. Turn and repeat on the other side. Transfer and arrange on a serving plate.
  4. In the same cast iron skillet or wok, heat one teaspoon of coconut oil. Add the mushrooms and sauté until the juices release. Remove from heat. Squeeze one half of the lemon juice over them and sprinkle with sea salt. Pour mushroom mixture and tamari over the bok choy.
  5.  Garnish with the pepitas.

Health Benefits of Garlic

The Pungent Bulb Proves Its Potency

Regular consumption of garlic can reduce the risk of stroke and thrombosis by lowering blood pressure and decreasing platelet aggregation

For nearly four decades, garlic has been touted by the scientific community as a natural remedy for elevated LDL (“bad”) cholesterol. Yet the results of the most rigorous garlic study ever — funded by the National Institutes of Health and conducted at Stanford University — reveal that previous studies were likely wrong. Whether consumed fresh or in powdered pill form, garlic did not lower cholesterol in the study’s participants, adults (average age 50) with moderately elevated LDL. The experiment’s findings, published in the February 2007 Archives of Internal Medicine, are thought to supersede those of previous studies, which typically tested only one garlic type and did not maintain potency consistency. Stanford researchers looked at two top-selling garlic supplements as well as fresh garlic; they also monitored the exact chemical composition of the preparations for the duration of the study.

Garlic contains anti-inflammatory enzymes that reduce the symptoms associated with a host of inflammatory conditions

Now that the verdict is in on garlic’s ineffectiveness for cholesterol, should we throw out the cloves with their paper-thin casings? Hardly. The Stanford study didn’t rule out garlic’s other potential benefits for cardiovascular health. Various studies have shown that regular consumption of garlic can lower blood pressure, inhibit coronary artery calcification and decrease platelet aggregation, thereby reducing the risk of stroke and thrombosis. Though garlic may not lower cholesterol, it can prevent the oxidation of cholesterol in the blood stream and inhibit the formation of atherosclerotic plaques, which lead to heart disease.

Garlic owes its reputation as a folk remedy — and as a breath killer — to its variety of organosulfur compounds.  Allicin and dialyl disulphide are thought to relax and enlarge blood vessels, promoting better blood flow.  Allicin is also a powerful antibacterial, antiviral and antifungal capable of killing harmful microbes — even those that have become resistant to pharmaceuticals — making garlic a natural antidote to colds, flu and infections. Ajoene has been shown to shrink the tumors of skin cancer patients. Garlic’s stink may even make you smarter: researchers in China demonstrated that the sulfur compound sallylcystein prevents degeneration of the brain’s frontal lobes.

In addition to these odiferous compounds, garlic is chock full of beneficial vitamins and minerals. Vitamin C teams up with allicin to protect against cholesterol oxidation, bad bacteria, and colon cancer. In fact, research has shown that eating as few as two servings of garlic a week reduces the risk of colon cancer significantly. Garlic is also a good source of selenium, which guards against heavy metal toxicity, and manganese, an antioxidant defense enzyme.

Health Benefits:

– can lower blood pressure
– can reduce risk of stroke and thrombosis
– may reduce risk of colon cancer
– antibacterial, antiviral and antifungal
– contains Vitamin C, allicin, selenium and manganese
– anti-inflammatory

It is believed that the Egyptians gave garlic to the slaves who built the pyramids to fortify their strength and endurance. Greek and Roman athletes ate garlic before competitions, while soldiers consumed it before battle. No wonder:  garlic contains anti-inflammatory enzymes that reduce the symptoms associated with a host of inflammatory conditions, from arthritis to asthma — not to mention the pain and swelling that might result from hurling a javelin or carrying blocks of limestone up the face of a pyramid.

From the reign of the Pharaohs to the present, cooks have savored garlic as a marinade for meat. Beyond the sweet-hot flavor it imparts, garlic may also make grilled meats healthier by reducing the carcinogens produced as a result of exposing meat to high temperatures. Perhaps this is part of why regular garlic consumption is correlated with a reduced risk of a range of cancers, including oral, ovarian, breast, prostate and renal. Garlic also promotes healthy digestion by warding off intestinal worms and parasites and stopping the H. pylori bacterium, which causes ulcers, from doing excessive damage. Though garlic did not prevail in cholesterol cross-examination, the mighty cloves have certainly won their case.

Total Time 60 minutes
Serves 8

Ingredients

1 tablespoon olive oil
1 pound sweet Italian sausage links, casings removed and meat broken into 3/4-inch pieces
2 medium onions, chopped
1 tablespoon chopped fresh rosemary
kosher salt and black pepper
1/3 cup all-purpose flour
3 cups low-sodium chicken broth
1 bunch kale, torn into bite-size pieces (about 10 cups)
2 tablespoons white wine vinegar
1 small head cauliflower (about 2 pounds), cut into florets
2 sheets puff pastry (one 17.3-ounce package), each cut into 4 rectangles

Directions

  1. Heat oven to 400° F. Heat the oil in a large skillet over medium-high heat. Add the sausage and cook, tossing occasionally, until browned, 4 to 6 minutes. Using a slotted spoon, transfer the sausage to a large bowl.
  2. Add the onions, rosemary, ¼ teaspoon salt, and ¼ teaspoon pepper to the drippings in the skillet and cook, stirring, until softened, 3 to 5 minutes. Sprinkle with the flour and cook, stirring, for 1 minute. Add the broth and simmer until thickened, 2 to 3 minutes. Add the kale, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper and cook, tossing, until the kale is wilted, 2 to 3 minutes.
  3. Add the kale mixture and cauliflower to the sausage and toss to combine. Transfer to a 9-by-13-inch or some other 3-quart baking dish and top with the puff pastry, overlapping the rectangles slightly.
  4. Bake until the pastry is golden and the filling is bubbling, 25 to 30 minutes. Let cool for 5 minutes before serving

Baked Asparagus Fries - A healthy alternative to french fries baked to crisp perfection right in the oven!

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Yield 4 servings

A healthy alternative to french fries baked to crisp perfection right in the oven!

Ingredients

  • 1 cup Panko*
  • 1/2 cup grated Parmesan cheese
  • Kosher salt and freshly ground black pepper, to taste
  • 1 pound asparagus, trimmed
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten

Instructions

  • Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • In a large bowl, combine Panko and Parmesan; season with salt and pepper, to taste. Set aside.
  • Working in batches, dredge asparagus in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
  • Place asparagus in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown and crisp.
  • Serve immediately.

Notes

*Panko is a Japanese-style breadcrumb and can be found in the Asian section of your local grocery store.

 (Makes two servings; recipe created by Kalyn. You could make more than two servings, but the more you increase the amounts the trickier it will be to get everything timed right so the egg whites are firm and the yolks are still soft.)

Ingredients:
8 thick asparagus spears, cut on the diagonal into bite-sized pieces
4 eggs, room temperature
2 tsp. olive oil
salt and fresh-ground black pepper to taste
2 T fresh grated parmesan cheese

Instructions:
Preheat the oven to 400F/200C and spray two gratin dishes with non-stick spray or olive oil. Break each egg into a small dish and let eggs come to room temperature while you roast the asparagus. (Starting with the eggs at room temperature is VERY important.)

Cut off the few inches of tough woody part at the bottom of each asparagus spear and discard. Cut the rest of each piece of asparagus on the diagonal into short pieces slightly less than 2 inches long. Put half the asparagus pieces into each gratin dish and put dishes into the oven to roast the asparagus, setting a timer for 10 minutes.

When the timer goes off after ten minutes, remove gratin dishes from the oven one at a time and carefully slide two eggs over the asparagus in each dish. Put back in the oven and set the timer for 5 minutes.

After 5 minutes (or when the egg white is starting to barely look set), remove gratin dishes one at a time again and sprinkle each with a tablespoon of coarsely-grated Parmesan. Put dishes back in the oven and cook 3 minutes, or until the white is set, the cheese is slightly melted, and the yolk is still soft then you touch it with your finger.

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