"Let food be thy medicine and medicine be thy food"- Hippocrates
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As the great Hippocrates famously said, food can be one of the most powerful medicines for your body. So, why not stir up some recipes that are not only delicious, but also healthy. Here are some nutritious recipes to try out and enjoy with your loved ones!
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Fresh Mung Bean Sprout SaladThis is great as a healthy side dish, and can be mixed in with some fresh arugula, spinach or kale salad for some added nutrients!
Ingredients 3 cups fresh mung bean sprouts 1 teaspoon salt 4 cups fresh water 2 scallions, chopped 1/4 teaspoon freshly minced ginger 3 tablespoons cold pressed sesame oil ½ teaspoon freshly chopped garlic ½ teaspoon salt 1/4 teaspoon chili paste (or less, to taste) 1 tablespoon freshly squeezed lemon juice 1 teaspoon sesame seeds and/or chopped peanuts |
Directions:
Add 1 teaspoon salt to 4 cups water, boil. Add 3 cups fresh mung bean sprouts and gently boil for 2 minutes. The green casing of the mung beans with float to the top- feel free to discard them. Drain mung beans and rinse with cold water until cool. In a new bowl, add chopped scallions, fresh ginger, sesame oil, garlic, salt, lemon juice, chilli paste if desired, and sesame seeds or crushed peanuts, if desired. Mix well, and add cooked mung bean sprouts and gently mix until combined. 
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Roasted Winter Vegetables Courtesy of Ina Garten and Food Network
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Ingredients
1 pound carrots, peeled 1 pound parsnips, peeled 1 large sweet potato, peeled 1 small butternut squash, peeled and seeded (about 2 pounds) 3 tablespoons good olive oil 1 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons chopped flat-leaf parsley 
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Directions
Preheat the oven to 425 degrees F. Cut the carrots, parsnips, sweet potato, and butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don't cut them too small. Place all the cut vegetables in a single layer on 2 baking sheets. Drizzle them with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula. Sprinkle with parsley, season to taste, and serve hot. Read more at: http://www.foodnetwork.com/recipes/ina-garten/roasted-winter-vegetables-recipe.html?oc=linkback |
Green Smoothie Courtesy of Dr. Tanvi Gandhi
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Ingredients 1 cup kale or spinach 2 cups hemp, oat, or almond milk 1 cup fruit such as berries or apple 1 banana |
Directions
Blend all ingredients together, voila! 
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Nourishing Bone Broth
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This is an excellent broth packed with loads of minerals to give you some added immune support for the fall and winter!
Ingredients 2lbs of bones from organic, grass-fed sources (chicken and beef are my favorite) 2 carrots, cut into large pieces 2 stalks celery, cut into large pieces 1 parsnip 1 large onion, cut into large pieces 3 crushed cloves of garlic 8 cups filtered water 3 tablespoons apple cider vinegar 2 tablespoons chopped thyme 1 tablespoon chopped sage 1/2 lemon juiced, and hold on to just the lemon peel 1 tablespoon salt pepper, to taste 1/4 cup parsley |
Directions
Add bones, carrots, celery, parsnip, onion, garlic, water and vinegar to a large pot and bring to a boil. Allow to boil for 2 minutes, then reduce to a simmer. Cook for 30 minutes, and remove any frothy impurities that float to the top. Add thyme and sage, and lemon peel and continue to cook for at least 6, but up to 48 hours (poultry up to 24 hours, beef up to 48 hours). Afterwards, add lemon juice along with parsley, salt, and pepper, to taste and simmer for 30 more minutes. Strain out & discard bones, carrot, celery, parsnip, garlic, onion, and lemon peel. 
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Spaghetti Squash with Garlic and Rosemary
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Ingredients
1 4-lb spaghetti squash 2 tablespoons olive oil 2 fresh cloves garlic, minced 1 teaspoon rosemary, chopped salt, pepper, to taste 
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Directions Preheat oven to 375F. Cook whole spaghetti squash in oven for 1 hour. Remove from oven and allow to cool for 20 minutes. Cut squash in half, lengthwise, and take out seeds. Then, with a fork, gently scrape away long strands of squash and put in a separate bowl. In a saucepan, add 2 tablespoons olive oil, 2 cloves garlic, and rosemary. Cook on medium-low for 2 minutes, stirring occasionally. Add strands of spaghetti squash and toss until well combined. season with salt and pepper, to taste. Serve as a side dish. |
Lentil Soup
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Ingredients
¼ cup extra virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme 3 cups diced tomatoes 1 cup dry brown or green lentils 4 cups vegetable broth 2 cups water 1 teaspoon salt, more to taste Pinch cayenne pepper Freshly ground black pepper 1 cup chopped fresh collard greens or kale, tough ribs removed Juice of ½ to 1 medium lemon, to taste 
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Directions
Warm the olive oil over medium heat, once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of cayenne pepper. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape. Transfer 2 cups of the soup to a blender. Purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until flavors are to your liking. |
Autum Pear Salad
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Ingredients 1/2 cup extra-virgin olive oil 3 tablespoons balsamic vinegar 2 teaspoons coarse/whole-grain mustard 1 teaspoon raw honey 1 teaspoon sea salt 1 dash freshly ground pepper 1 cup thinly sliced red onion 1/3 cup dried cranberries 1 avocado, chopped into small cubes 8 cups arugula or baby spinach leaves 2 gently ripe Bosc pears, halved, cored, and cut into thin slices 2/3 cup toasted sliced pecans (walnuts could be used instead) |
Directions
In a small bowl, combine olive oil, vinegar, mustard, honey, salt, and pepper to taste. Whisk until combined. In a separate bowl, mix together dressing, sliced onion, dried cranberries, avocado, greens (spinach or arugula), toasted sliced almonds, and sliced pears. 
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Lentil Adzuki Soup
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Ingredients
2 tablespoons olive oil 2 cups leeks, thinly sliced 1 cup red onion, chopped 1/2 teaspoon turmeric 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 2 cups tomatoes, chopped 1 clove of garlic, minced 1 teaspoon sugar 1/4 cup green lentils, cleaned and rinsed 2 tablespoons apple cider vinegar or balsamic 5 cups vegetable stock 15 ounces cooked adzuki beans 1 handful Gou Qi Zi (Goji berries) salt and freshly ground pepper to taste 
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Directions
Prepare adzuki beans ahead of time! To make 15 ounces cooked azuki beans- take 12 oz dried azuki beans & soak in cool water for 2 hours. Boil 3 cups water and add soaked beans. Cook on medium heat for 1 hour, then drain and set aside Heat the olive oil in a stock pot with a heavy lid on a medium flame. Add the leeks and onion to the oil and cook for 5 minutes until they have softened. Reduce the flame and add the turmeric, cinnamon, and ginger. Stir continuously for 1 minute. Fold in the tomatoes, garlic, sugar, and lentils and cook for another 5 minutes. Stir this frequently to prevent the spices and garlic from burning. Add the vinegar and stock to the pan, increase the flame and bring it to a boil. Once the contents of the pan begin to boil, reduce the flame, cover with the lid and allow the soup to simmer for 35-45 minutes until the lentils are completely cooked. Stir in the cooked aduki beans and season the soup with salt and pepper. Bring the soup again to a boil by increasing the heat and then reduce to a gentle simmer, cover with the lid and cook further for another 10 minutes. In last 10 minutes, toss in handful of Gou Qi Zi. Garnish dish with cooked rice. Read more at: https://yingyangxue.wordpress.com/2013/05/02/nourish-your-blood-lentil-adzuki-soup/ |