Warm Broccoli and Brussels Sprout Salad
Cut broccoli into florets, and steam until tender crisp.
Cook bacon and reserve grease.
In a bowl mix Dijon and Vinegar until smooth, add 1 tbsp of reserved bacon grease and blend. Add in broccoli, brussels, apples and mix well. Top with almonds and crumbled bacon. Serve warm.
I have been on a kick of cooking all our dinners on the grill. It's the end of summer, and it's hot. The thought of turning on the oven or stove and adding more heat to my house seems like a bad idea. My solution; move the cooking outside.
I have this great little grill pan that I use for veggies on the grill quite a bit. You could also use a cast iron skillet, or other grill safe pan. I like this one because it has holes in it that let the juiced run out, leaving a bit more crisp on the edges of my veggies.
Brussels sprouts are in season here in Colorado. They are at their peak of nutrient, and taste perfection...(HINT: and on sale). They are also another one of those veggies that my kiddos can't seem to get enough of.
If you haven't tried Brussel Sprouts, my 5 and 8 year old highly recommend them!
To balance the bitter flavor of the brussels, I mixed them into a salad with cranberries, slivered almonds, feta, and a homemade honey balsamic vinaigrette. You could also add some crumbled bacon.
I served this with cast iron skillet cooked rosemary pork chops, and simple polenta with butter and salt. Not a complaint in the house, and no leftovers!!!
Grilled Brussels Sprout Salad
1. Heat grill and grill pan over medium heat
2. Slice Brussels lengthways
3. Coat brussels with 2 TBSP olive oil and minced garlic. Season with Salt and Pepper
4. When grill pan is hot, toss in Brussels. Cook over medium heat stirring occasionally until all brussels slices are soft and cooked through
5. Remove from grill and cool 10 minutes
6. In a bowl, mix together Brussels, Cranberries, Almonds
7. In a mason jar, add dressing ingredients and shake vigorously, until incorporated.
8. Drizzle dressing over salad, and top with Feta.
Finding recipes that incorporate natural, wild, and healthy whole grains is difficult. Wild rice is one of those grains for me. I love it's nutty, aromatic flavor, but have a difficult time finding unique ways to serve it.
This recipe has become a staple for us. It is easy to make, delicious, and even the kiddos enjoy it.
There are some steps to this, but nothing elaborate. It is best if left to marinate in the fridge for a couple of hours/overnight before serving. It also makes a an easy make ahead lunch idea for adults and kids alike.
Wild Rice is not technically a rice, although it is a distant cousin. It is the seed of a marsh grass found in the northern regions of the world. The most commonly eaten species come from North America and China. Wild Rice is an ancient grain that has been eaten since the primitive times. Native American culture of North America used the grain for trade, and as a staple in cooking. They used it in soups and doughs. One Traditional recipe stewed Wild Rice grains in Venison broth and Maple Syrup…actually sounds pretty tasty.
Wild Rice use to be a popular wild grain. It has lost a little favor over the years to some other exotic grains (Quinoa). Unlike Quinoa, Wild Rice is cultivated here in the US and does not need to imported. Like Quinoa, Wild Rice is a rich, whole grain source of protein, fat, fiber, minerals, vitamins, and phytonutrients. Wild Rice has double the protein of brown rice, the same amount as Quinoa, specifically high in Lysine. Here are some more Wild Rice Nutrition Highlights:
Wild Rice is a super nutritious, whole grain option. For those of you who want the nutritional benefits of Quinoa, but are concerned about the political complications and the importation, should try homegrown Wild Rice.
Sweet Potato and Wild Rice Salad
My 6 year old loves this recipe. It is one of her favorite things to take in her lunch box (just the salad, no bread is how she prefers it). It's very simple to make and it great for potlucks, or large get-together's.
Wednesday's, the Whole Foods in Fort Collins has their rotisserie chicken sale. This is typically when I pick one up, if I don't make a roasted chicken at home. Its easy and flavorful. You can easily roast a whole chicken in the crockpot, come home, shred it, make your salad and have a quick dinner. (I love my crockpot, what a time saver) Crockpot Rotisserie Chicken
The key to this dish is a good quality mayo. If you are on top of things, you can make your own fairly easily. If you are more like me, you prefer to buy a good quality mayo. Homemade Mayo
Let chicken cool slightly. Pull apart and shred meat. Place in a large bowl.
Cut leek in half. Using only the white portion, slice. Add to bowl
Cut grapes into quarters. Add to bowl
Dice water chestnuts. Add to bowl
Poor in 1/4 cup of chicken drippings, add mayo and mix thoroughly. Season with additional salt and pepper if needed. Let sit at least 1 hour, preferably overnight.
GI: 43 GL: 3
Some of you already know, but I am part Korean. My grandmother was from South Korea, and moved to the US when my mother was just a child. I grew up eating an array of "odd" foods for the time. Seaweed, fish cakes, dried Squid, fermented bean paste, and of course KIMCHI! Kimchi is a Korean staple, served at most every meal. I remember my grandmother eating rice/keem (roasted Seaweed)/kimchi for breakfast (really I think she ate it at every meal).
Kimchi has started making its delicious presence known. You can now find it at most grocery stores, and many restaurants have their own version. But, I will be honest…I have not found a version yet that compares to the homemade version my grandmother made (I could be slightly bias.)
I am going to share that recipe with you today!
So, What's so Good About Kim Chi?
No, but seriously, there is so many health benefits associated with consuming raw/fermented vegetables. These foods, in general, are super rich in immune healthy probiotics. These good bacteria are the backbone of the immune system and our body's first line of defense against bacteria and viruses. By fermenting/culturing the vegetables, we extract vital nutrition from the plants as well (B/D/K vitamins).
The ingredients found in the making of kimchi have their own added benefits when combined and cultured in this amazing food.
Gochugaru (Korean Red Pepper flakes)
Overall Kimchi has the benefits of….
*NOTE: Use a stainless steel bowl to do your mixing. Plastic will stain and retain fishy smell.
* NOTE: My kids will eat this mix with 2 TBSP of Gochugaru. So I will make it mild, fill their jar, and then add the rest of the pepper flakes to match mine and my husbands taste levels.
*NOTE: Should fill Approximately 3-4 pint jars.
Kale is one of my favorite vegetables, and one of the staples in my garden. It is a perennial and can be grown in your landscaping, and cut back in the fall it will return every spring.
Kale is a super vegetable, and should find its way into your diet at least once a week. Especially if you are pregnant.
This recipe is a modification of the recipe found in the Whole Foods Cookbook. I've tweaked it slightly to my own tastes and preferences.
Kale is rich in Vitamins K (684% DV), A (206% DV), and C (134% DV), Mineral Manganese (26% DV), and provides 121mg of Omega 3 per cup.
This recipe uses Naturally Brewed Soy Sauce. Make sure you are buying the real deal, as many of the store bought brands are over preserved and full of sodium.
Soy Sauce is traditionally the juice left over from the processing of Miso. It is a good source of Folate, and naturally brewed soy sauce is a source of probiotics, enzymes, and antioxidants. If you have an estrogen dominant health condition, please be aware that soy in your diet an make symptoms worse, although fermented soy products are lower in phytoestrogens.
Garlic (Allium sativum) is an indispensable culinary herb that not only ads great depth of flavor, but also provides high amounts of B vitamins and Vitamin C, Mineral Manganese and lower amounts of Minerals Copper, Selenium, Phosphorus and Iron.
Medicinally Garlic has the benefits of...
Ginger (Zingiber officinale) is best bought and used fresh, as its flavor and medical quality is much better. Ginger provides low amounts of B Vitamins, and Mineral Copper, Magnesium, and Manganese.
Medicinally Ginger has the benefits of...
Remove stems from Kale leaved and roughly chop into bite sized pieces.
Over Medium heat, add Garlic and Ginger and sauté until aromatic. Add chopped Kale and sauté until wilted, add carrots and warm.
In a separate bowl, mix soy sauce, sesame oil. Remove Kale from heat and mix soy/sesame mixture into Kale. Top with Toasted Sesame Seeds and greed onion. Serve either hot or cold.
My 4 year old loves this recipe, and I usually double the batch and keep in the fridge for lunch, or snack time.
Makes 8 servings
Nutrition is the Foundation of Health
Here you will find recipes that I have personally tested and that fit with my idea of a healthy diet. I like to follow the teachings of Dr. Weston A Price, but know that it can be difficult. So, many of these recipes follow the Weston Price Foundation view of nutrition and others are a jumping off point for those trying to incorporate new and healthy recipes into their diet.