Gold Beet Salad

Winter greens, beet greens, roasted gold beets,walnuts, kidney beans,
parmesan cheese (goat cheese would be fab as well), and a simple, garlicy, Balsamic vinaigrette.

Costco has the best price on authentic Parmesan

Om Carrot, Pink Lentil, and Pistachio, Mint Salad

Pink lentils have a delicate flavor, and cook in 5-7 minutes, as opposed to the stronger flavored, longer cooking (40ish minutes) green lentils.  Do not boil pink lentils, a medium simmer, and not overcooking preserves the shape.  While the lentils cook shred carrots, Eastern purple, and yellow carrot mixed with the the traditional, Western orange carrots are fab in this salad, chop plenty of fresh mint, or basil as shown, or combine cilantro and mint,allow lentils to cool, add pistachios, chopped mint, combine with carrots, and toss with vinaigrette...enjoy!

this is also the beginning of an excellent veggie burger

Citrus vinaigrette: equal parts citrus juice, orange in particular, Extra virgin olive oil, and fresh mint, or basil, minced fresh ginger.

Carrots of many colors 

Healthy, One Pot Lusciousness

 

So easy! Brown rice, short grain is best for this dish, assorted vegetables, fresh herbs, a few small pieces of fish, and a 2 quart saucepan with a lid.  Bring 2 cups of water to a boil, add one cup of brown rice, return to a boil, add root veggies, reduce heat to a simmer and cover with lid, simmer aprox 35 minutes. ...DO NOT REMOVE LID BEFORE 35 MIN*...Turn off heat, add fish, fast cooking veggies, tofu if you have it, and fresh herbs, cover, and let stand 15 minutes-with no heat...

  serve with a splash of soy sauce and a few drops of sesame oil, or a drizzle of olive oil.

As shown with cilantro, mushrooms, eggplant, green beans, carrots, and cilantro. The above dish was prepared with a cutting board, sharp knife, and a single burner hot plate in an artist studio with no kitchen.  Ingredient cost was $6.00 using sushi grade fish, and a hand full of veggies from a local Korean market.

*The secret to steamed rice is very simple, after bringing rice and water to a boil, cover and reduce heat to low, and Do Not Remove the Lid. That's it, just that easy.

   

Broiled Crispy Skin Salmon

Traditional Greek Salad

Natures Superfoods II

Nature's Superfoods
Om Chef Stars

Chilies
Reduces blood cholesterol, triglyceride levels, and platelet aggregation
Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.
Lowers risk of type 2 Diabetes, boosts immunity, helps stop the spread of prostate cancer and prevents stomach ulcers
triggers release of 'happy' endorphins and promotes libido health

Nuts and Seeds
omega- 3's, heart and brain health


Avocado
ultra high in healthy monounsaturated fat, aka cholesterol lowering oleic acid, high in protein and potassium
contributes to healthy blood flow, healthy blood flow = a healthy brain
also lowers blood pressure. Dramatically enhances absorption of other vitamins and nutrients.

Beans
ultra high in heart healthy fiber,
Soybeans and Tofu:complete vegetarian source of protein

Sweet Potato
potassium, calcium, helps stabilize blood sugar levels and lowers insulin resistance.

Mushrooms
ultra high in antioxidant L-Ergothioneine, protects the body's DNA from damage
potential cancer preventive and high in beta glucan. Long known in Asia as a longevity tonic, heart medicine and cancer remedy

Carrot
excellent for detox, liver health, digestive tract and kidney function.
ultra high in carotene, folic acid, silicon, potassium, magnesium and calcium pectate ( cholesterol-lowering properties)
Silicon strengthens connective tissues and aids calcium metabolism and is great for your skin
The beta-carotene in one medium carrot cuts lung cancer risk in half

Spinach
prevents cataracts and age-related macular degeneration, high in vitamin C, carotenoids, calcium and fiber.

Natures Superfoods I

These amazing foods contain mega vitamins, minerals and enzymes
when these potent nutrients are taken in the form of organic whole foods, they contribute, often dramatically, to:

weight reduction, cholesterol reduction, immunity strength, heart health,
reduction in skin wrinkling, brain health, mood elevation, libido health,
physical energy, mental strength, emotional health, inflammation reduction, cancer reduction, longevity

Fresh, organic, locally grown and raised ingredients are more nutrient dense, cleaner, better for the environment and taste amazing

Wild Salmon
brain and heart healthy Omega 3's, helps reduce the risk of sudden-death heart attacks, and have powerful anti-inflammatory properties
Wild salmon offers a much healthier ratio of omega-3s to omega-6s, fewer PCBs, less saturated fat and is a superior source of DMAE

Broccoli
Broccoli activates the body's natural antioxidant defense systems and is one of the most nutrient-dense foods known,
a powerful cancer fighter, high in glucosinolates, ultra high in calcium
vitamin K , vitamin C , folate, manganese and potassium a combination of nutrients that promote strong and healthy bones.
Broccoli sprouts: ultra high in vitamin C, beta-carotene and 50 times more cancer fighting phytochemicals than regular broccoli.

Berries
Blueberries : ultra high in antioxidants and phytoflavinoids, also high in potassium and vitamin C,
reduces risk of heart disease and cancer, also anti-inflammatory
Goji Berries : ultra high in antioxidants, vitamin c, beta carotene and essential fatty acids

Kale
high vitamin C, copper, calcium, vitamin B6, magnesium, manganese,
dietary fiber, and potassium, betacarotene and more lutein than any vegetable tested.
High in liver detoxifying glucosinolates. One of the highest antioxidant values of any vegetable,
excellent for boosting immunity and protecting the eyes.

Pumpkin
phytonutrients, keeps our skin young and helps prevent damage from sunlight
Folate is important in producing serotonin for your brain, and helps to maintain the production of new cells and a great mood
ultra high in beta-carotene and alpha-carotene
The presence of alpha-carotene in the body along with other key nutrients is reportedly inversely related to biological aging. .
the more alpha-carotene you eat, the slower your body shows signs of age. Protects against various cancers and cataracts.

Tea
memory, focus, and mood, high in potent antioxidants, especially catechines, which promotes healthy blood flow
Green Tea: ultra high in ECGC
White Tea: low in caffeine, detox qualities and excellent for skin, reducing fine lines and wrinkles.
Black Tea: May assist in lowering cholesterol/Good for the Heart. Medical research suggests black tea promotes healthy teeth, skin and bones.
Tea must be freshly brewed, powdered and bottled teas are made from extracts and have lost most
all of their potency....and usually contain sugar and high fructose corn syrup

Pomegranate
potent anti-inflammatory phytochemicals, high levels of antioxidants protect the brain from free radical damage
high in potassium, vitamin C, polyphenols and vitamin B6.
Pomegranate juice may have two to three times the antioxidant power of equal amounts of green tea or red wine.

Dark Chocolate
powerful antioxidants and natural stimulants, including caffeine, which enhance focus and concentration
stimulates the production of 'happy' endorphins