Winter 2013
Immune Supporting Soup
- 6 shiitake mushrooms or 4 dried shiitakes, stems removed and chopped - 6 cups water - 2 T extra virgin olive oil - 1 large onion, diced - 3 cloves garlic, minced - 1 T fresh ginger, grated - 3 carrots, diced - 4 cups kale or collard greens, chopped - 2 cups cooked cannellini beans - 1/4 cup mirin - 1 T tamari - 1 T apple cider vinegar - Freshly ground pepper, to taste 1. Place shiitake mushrooms in a medium pot with the water. Bring to a boil, reduce the heat and simmer for 15 min. 2. In a large pot, saute onion, garlic and ginger in oil over medium heat for 3 min. 3. Add carrots and saute for 3 more min. 4. Add kale or collard greens, beans and mirin and saute until deep green and tender. 5. Add vegetable mixture to the mushrooms and broth. Let simmer for 5-7 min. 6. Season with black pepper and serve Serves 6 (Adapted from Clean Food) Fennel and Apple Salad
- 1 fennel bulb
- 1 Granny smith apple - Handful of salad greens - 2-3 T toasted walnuts - Freshly ground pepper - Pinch of sea salt - Juice of 1/2 lemon - Zest of 1/2 lemon - 4 T extra virgin olive oil - 1 T pomegranate seeds (optional) 1. Cut fennel bulb vertically. One halved, remove hard core at the base of the fennel and discard. 2. Place halved fennel flat side down. Slice it diagonally starting from the base as thin as possible. 3. Halve and core apple. Cut into thin slices. 4. Transfer fennel and apple slices into a bowl, separating slices if stuck. Season with salt, pepper and lemon zest. 5. Add salad greens, walnuts and pomegranate seeds. Toss together. 6. In a small bowl, whisk together lemon juice and olive oil. Pour dressing over salad and toss to coat. Serves 3 (Adapted from The Purple Foodie) Nutty Honey Chicken
- 1/4 cup raw honey - 2 T Dijon mustard - 1 T tamari - 1/2 cup chopped walnuts or other nuts - 1/2 cup gluten free bread crumbs - 2 lbs. boneless, skinless chicken pieces - 2 cups arugula 1. Preheat oven to 350 degrees. Line a non-stick baking sheet with parchment paper. 2. Combine the honey, mustard and tamari in a bowl. 3. Mix the nuts and bread crumbs together on a plate. 4. Coat each chicken piece in the honey sauce, then roll the chicken in the nut/bread crumb mixture. Gently shake off any excess. 5. Place the pieces on the baking sheet. Bake for 35 min. if using chicken breasts or 45 min. if using chicken thighs. 6. Once chicken is cooked, serve over a bed of arugula. Serves 4 (Adapted from Wholehearted Cooking) |
Nutrition FactsThis soup is a great way to warm yourself and get immune supporting ingredients. It is very low in cholesterol and saturated fats. It is a very good source of vitamin A, vitamin C, vitamin K and manganese. It also is a good source of dietary fiber, folate and copper.
Calories- 206 Total Fat- 5 g Saturated fat- 1 g Monounsaturated fat- 3.3 g Cholesterol- 0 mg Dietary fiber-8 g Sugar- 4 g 62% carbs 23% fat 15% protein 
Nutrition FactsThis easy to make salad is low in sodium and very low in cholesterol. It is a good source of vitamin C and vitamin K. It also contains good levels of vitamin A. The flavor and nutritional content can be adjusted by using different salad greens. Enjoy experimenting!
Calories- 172 Total Fat- 14 g Saturated fat- 2 g Monounsaturated fat- 9.9 g Cholesterol- 0 mg Dietary fiber- 4 g Sugar- 6 g 27% carbs 71% fat 2% protein 
Nutrition FactsThis chicken dish is heart healthy and easy to make. It is a great source of protein with a full array of amino acids. It is also a good source of niacin, manganese and selenium. It is low in the glycemic load. By using walnuts, you will add important omega 3 fatty acids to your diet.
Calories- 348 Total Fat- 13 g Saturated fat- 1.7 g Monounsaturated fat- 2.3 g Cholesterol- 37 mg Dietary Fiber- 3 g Sugar- 20 g 45% carbs 31% fat 24% protein |