Wild Rice Salad with Roasted Pecans
A rich source of antioxidants and other protective plant compounds, whole grains may reduce the risk of chronic diseases, including heart disease, high blood pressure, obesity, and diabetes. The brown and wild rice add B vitamins, magnesium, fiber, and even some protein. High in vitamin E and healthful fats, nuts also provide fiber, protein, and other nutrients. Pecans are a good source of thiamin, zinc, and gamma-tocopherol (one form of vitamin E). Mighty antioxidants, berries (including cranberries) help protect against cell damage that both accelerates aging and increases disease susceptibility. They have anticancer, anti-inflammatory, antiulcerative, and antiviral properties. This salad is loaded with health and always a hit with family and friends!
Ingredients:
2 cups wild rice, uncooked
1 cup brown rice, uncooked
1 ½ cups dried cranberries
¾ cup finely chopped parsley
6 scallions, chopped
Grated rind of 1 orange
1 cup pecans, very coarsely chopped
Dressing:
¼ cup olive oil
3 tablespoons white wine vinegar
3 tablespoons balsamic vinegar
Instructions:
Cook rice separately according to directions on package. You may use vegetable or chicken broth instead of water for added flavor.
Roast pecans in oven until brown.
Mix cooked rice together with remaining ingredients (except pecans) and toss gently with dressing.
Adjust seasoning to taste.
Let mixture stand for 2 hours or more before serving to allow flavors to develop.
Pecans may be added within 2 hours of serving.
Serve at room temperature.
Makes 10-½ cup servings.
Black Bean Pumpkin Soup
* Recipe adapted from the Women’s Healthy Eating & Living (WHEL) Study at the University of California, San Diego (UCSD). Developed by Vicky Newman, MS, RD, WHEL Study Nutrition Coordinator.
This hearty Fall soup featuring pumpkin makes it very rich in protective carotenoids. The beans add a considerable amount of fiber, so it’s quite satiating. You’ll enjoy the unusually satisfying blend of spices – yum! No joke, this is a family favorite.
Ingredients:
1 large red onion, chopped (2 ½ cups raw)
4-5 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon + 2 teaspoons ground cumin
½ teaspoon cinnamon
¼ teaspoon cayenne pepper
2 15-ounce cans chicken or vegetable broth
2 cups cooked mashed pumpkin or other dark orange squash (personal favorite is with kabocha squash)
1 16-ounce can diced tomatoes (with juice)
3 15-½ ounce cans black beans
¼ cup sherry
2 tablespoons seasoned rice vinegar (or apple cider vinegar)
Instructions:
Chop onion and sauté in olive oil until wilted.
While onions are cooking, add the garlic, cumin, cinnamon, and cayenne pepper.
When the onions are barely golden brown, add the broth, cooked squash, tomatoes, black beans, sherry, and vinegar.
Bring back to a boil, turn heat down, and simmer for about 15 minutes.
Puree in a blender or food processor and serve.
Makes 12 cups.
Brussels Sprouts with Caramelized Onions
These 'baby cabbages' are also part of the cruciferous vegetable family. Brussels sprouts contain the highest glucosinolate content of all. Additionally, they're rich in vitamin C, vitamin, K, and dietary fiber. Beyond their anti-cancer benefits, they offer cardiovascular protection as well. The bioactive compounds in Brussels sprouts help reduce inflammation, strengthen immune function, and promote natural detoxification.
Recipe adapted from The Vegan Table written by Colleen Patrick-Goudreau.
Ingredients:
2 pounds Brussels sprouts, cut in half
1/4 teaspoon sea salt
1/4 teaspoon black pepper, ground
Spritz of extra-virgin olive oil
2 medium onions, thinly sliced
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
2/3 cup pistachios, toasted
Instructions:
Preheat oven to 425° F. Alternatively, you can air-fry the Brussels sprouts for 20 minutes at 390°F.
Place Brussels sprouts in a large bowl or cookie sheet; spritz with olive oil, add salt and pepper, and mix.
Place in oven or air fryer until roasted, ~20-30 minutes.
Meanwhile, in a large skillet, add olive oil, onions, and garlic at medium heat. Continue stirring occasionally until onions are caramelized, approximately 20-30 minutes.
While onions and Brussels sprouts cook, toast the pistachios at 200° F for a few minutes. Let cool and coarsely chop. Alternatively, as the oven is heating up, place the pistachios in the oven for a few minutes at that time.
Toss together onions, Brussels sprouts, and toasted pistachios.
Cranberry Sauce
Brightly colored cranberries are loaded with protective phytochemicals, including polyphenols, anythocyanins, and ellagic acid. And they're rich in vitamin C, potassium, and dietary fiber. The challenge - they're VERY tart. Traditionally, cranberry sauce recipes contain considerable sugar to balance the tartness. I created this recipe with very little added sugar using 100% pure monk fruit extract powder, which has no effect on your blood sugar. You could use all monk fruit and no maple syrup; I found it doable, my family was not so thrilled. Hence, I created a recipe with a blend of monk fruit and maple syrup.
Ingredients:
12 ounces fresh cranberries, rinsed and drained
1 1/2 tablespoons fresh ginger, grated
2 tablespoons orange zest
1/3 cup orange juice
2 tablespoons maple syrup
1/4 teaspoon 100% monk fruit extract powder
1/8 teaspoon cinnamon
Instructions:
Rinse cranberries and discard any squishy ones.
Add cranberries, maple syrup, monk fruit, and orange juice to a small pot.
Bring to a boil covered, reduce heat to medium and cook for 6 minutes.
Remove lid, add ginger, orange zest, and cinnamon, stir and cook for 3 more minutes or until cranberry sauce has thickened.
Black Pepper Tempeh
If you're a fan of tempeh, you'll enjoy this dish. And if you're not a fan of tempeh, you'll enjoy this dish. Seriously, this is definitely one of the best tempeh recipes I've ever had. It's tasty!
* Adapted from Super Natural Every Day written by Heidi Swanson.
Serves 6.
Ingredients:
1 tablespoon extra-virgin coconut oil or avocado oil
6 shallots, thinly sliced; you could sub with 1 large onion if you don’t have shallots
1 teaspoon red pepper flakes
10 garlic cloves, smashed
2 tablespoons grated fresh ginger
1/3 cup coconut aminos or tamari
18 drops 100% pure monk fruit extract
¼ cup water, plus more if needed
16 ounces tempeh, sliced pencil-thick
24 ounces cauliflower, finely chopped or ‘riced’
1 teaspoon ground black pepper
Instructions:
In a large skillet over low heat, combine the oil, shallots, red pepper flakes, garlic, and ginger. Cook slowly, taking care not to brown the ingredients and stirring occasionally, until the garlic cloves are soft throughout, about 15 minutes.
While the garlic is cooking, whisk together the tamari, sugar, monk fruit, and water in a small bowl.
Increase the temperature under the skillet to medium-high and add tempeh. Gently stir to get the tempeh coated.
Add the tamari mixture and stir again to coat. Cook for a minute or two, then add the cauliflower. Stir and cover. Cook for about 3 minutes.
Uncover, dial the heat up even more, and cook until the cauliflower and tempeh starts to brown a bit. If you need to add a bit more water to the pan, carefully do so, 1 tablespoon at a time.
Remove from heat and stir in the black pepper.
Serve and enjoy!
Gluten-Free Persimmon Cookies
Not sure what to do with Hachiya persimmons? These cookies have become an annual treat for our family.
* Adapted from Riddlelove.
Makes about 2 dozen cookies
Ingredients:
2 cups almond flour
1/3 cup maple syrup or coconut sugar
36 drops 100% pure monk fruit extract
1 teaspoon baking soda
1/2 teaspoon sea salt
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1 cup persimmon purée (from Hachiya persimmons)
1/4 cup coconut oil
1 organic, pasture-raised egg
1 teaspoon vanilla extract
1/2 cup chopped pecans (optional)
1/2 cup raisins (optional)
Instructions:
Preheat oven to 350º F.
In a mixer blend flour, soda, salt, and spices.
In a large glass measuring cup or a bowl, whisk together purée, syrup, oil, egg, and vanilla.
Pour liquid mixture into dry mixture and beat for about 30 seconds. Turn the mixer to low and add pecans and raisins.
Spoon batter onto 2 baking sheets. If they're not stoneware, grease baking sheets or lay parchment paper onto the sheets. Leave plenty of room in between cookies, they spread. Bake 16-20 minutes. Allow to sit on sheets for about 20 minutes, then serve warm. Store in an airtight container.
Happy Holidays! I hope you can enjoy some time with family and friends. And healthful and delicious food, too, of course. ;)
Be well,
Natalie