I think it's great to have versatile recipes. Ones that you have a base knowledge of and can modify based on the ingredients you have on hand. Sweet potato hash is one of those for me. It can be breakfast with eggs, it can be dinner with sausages, and it can be changed up with different added veggies; kale, brussels, poblanos, etc...
This recipe is from my article series "Planning Nutritionally for Labor and Delivery Part 4"
Starchy sweet potatoes help in the production of hyaluronic acid, which is essential for labor and delivery. It is also important for aging, as the hyaluronic acid keeps our skin soft and pliable. This is why it is used as skin serums to reduce wrinkles.
Sweet Potato and Kale Hash
Makes 4 servings
This filling is so versatile. I make these a lot during the fall, when my chard is exceptionally prolific. It can be used with any green. I have made it with Spinach, Chard, Kale, and Beet Greens.
Many of us know that we need to eat our greens, but we often find it hard to find ways to incorporate it into our daily diet. Especially with kids. They can be pretty picky. My 7 year old loves this recipe, and even asked me make it for her birthday.
With all of the herbs and the Spinach, these filling is a nutritional powerhouse.
Spinach is your richest source of plant based minerals. It is also one of the highest in Oxalic Acid. Please see my blog post on Oxalic Acid. Cooking spinach unlocks it mineral profile, making it much more absorbable. Buying Organic Spinach is important, as it is highly fertilized and sprayed with pesticides, which destroy its enzyme profile.
I cup of Spinach gives you all your Vitamin K for the day. Vitamin K is an important vitamin for blood clotting and healing. It is becoming an increased problem for women who are pregnant. (hence the standard of care protocol for Vitamin K shots for babies at birth).
I think many people forget, or don't realize that the plants we use to season our food also have nutritional value.
Many of us just look at the vitamins and minerals in foods, and miss out on all the other important compounds that affect our health.
sPANAKOPITA - sPINACH & fETA pIE
Option 1 - Pie Crusts
Option 2 - Phyllo Dough Appetizer Sized
With all this cold weather we have been having lately, and the next batch of snow rolling in today, I can't help but want to make soup.
This soup is a family favorite and it is packed with nutrition. I call this recipe a "Labor of Love." It's actually pretty easy, it just takes a good afternoon at home to get the most out of it. So pick a nice snowy day.
The key to this soup is the homemade Bone Broth. I highly recommend Craig Fear's "How to Make Bone Broth 101."
"Good broth will resurrect the dead." South American Proverb
As the proverb states, bone broth, when made correctly, is packed with minerals such as Calcium, Magnesium and Phosphorus. Although the proverb may be an exaggeration, there are many cultures that value good broth as not only delicious, but also medicinal.
Not only is broth full of minerals and vitamins, it also aids in digestion, boosts the immune system, and contains Glucosamine and Chondroitin which can decrease joint irritation and inflammation.
Parsley (Petroselinum crispum) contains extremely high amounts of Vitamin K (1366% DV), high amounts of Vitamin A, C, and Mineral Iron.
Medicinally Parsley has the benefits of...
Thyme (Thymus vulgarus) is rich in Vitamin A, C, and Minerals Iron and Manganese. It also provides 125 mg of Omega 3 fatty acids per ounce.
Medicinally Thyme has the benefits of...
Bay Leaves (Laurus nobilis) are extremely high in Vitamin A (6185 IU/206% DV), high in Vitamin C, Folic Acid, extremely high in Iron (43mg/537% DV), Manganese (43mg/355% DV), and high in Calcium, Copper, Zinc and Magnesium.
Medicinally Bay has the benefits of...
Spinach provides high amounts of Vitamin K (181% DV), Vitamin A (56% DV), Minerals Manganese, Iron, and Calcium.
Celery provides Vitamin K, and Mineral Potassium.
Carrots provide high amounts of Vitamin A (41% DV).
English Peas provide high amounts of Vitamin C (97%), Vitamin K (45%), and high amounts of Vitamin A, Folate, Thiamin, and Minerals Manganese, Phosphorus, Copper, Iron, Magnesium, Zinc.
Mushrooms provide Vitamin D, Riboflavin, Niacin, and Minerals Selenium, Copper, Phosphorus and Potassium
In a large stock pot put whole chicken, giblets, peppercorns, bay leaves, thyme and apple cider vinegar. Cover completely with water. Bring to a boil and let cook uncovered for 1 hour, or until meat is able to be pulled apart. (I know most recipes call for a single bay leaf, but I find that you never get the flavor out of it, and I personally love the flavor bay leaf offers)
Remove chicken and let cook in a colander. While chicken cools, chop parsley, celery, carrots, and onion. Remove thyme stems from broth and add in chopped vegetables, peas, and salt. Return to a simmer.
When chicken is cool enough to handle, debone and shred chicken meat. )I am not one to waste, so I typically keep the skin and gristle for my dog. She knows the routine and waits patiently for her serving of chicken soup.)
Add the shredded chicken back to the pot and simmer, covered, until vegetables are tender, 45 min.
During the last 15 minutes of cooking at the spinach and mushrooms.
There you have it! A super healthy, super tasty soup from the bare bones (literally). This soup stores well and can be reheated later in the week for lunches as well. This soup makes about 8 hearty bowls.
I have very fond memories of my childhood, and my Korean heritage in the way of FOOD. Korean food to me is comfort food, and a cuisine that I have a difficult time find in the restaurant world that will satisfy my cravings. (No one can cook like Grandma!) So, alas, I have had to learn how to cook Korean food that reminds me of what I remember from my youth.
Japchae is one of my absolute favorites. Its simple, satisfying and makes fantastic leftovers. It is also very versatile, lending itself as a platform for variation.
The base of this dish is the Korean Vermicelli Noodles, made of Sweet Potato Starch and Water, they are light and mild. It is mixed with a variety of vegetables and meat. I call it "with a Twist" because as much as I love traditional Japchae, I always seem to have to change things up a bit. This version very comparable to a traditional Japchae, with pepper, carrots, mushroom, and greens, but I have changed it a bit to incorporate the bounty of my garden.
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.
Swiss Card is rich in Vitamins K (299 mcg/374%), A (2202 iu/44%), and Mineral Magnesium (30mg/7%) per cup.
Sesame Oil is a rich source of Vitamin E.
Medicinally Sesame Oil and Sesame Seeds have the benefits of...
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...
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 can make symptoms worse, although fermented soy products are lower in phytoestrogens.
Cook Noodles as directed, drain, and drizzle generously with Dark Sesame Oil, and set aside.
In a separate bowl whisk together Tamari, Honey, 2 gloves Garlic Minced and Sesame Seeds, set aside
In a wok/skillet over medium high heat, heat 2 Tbsp light sesame oil. Add 2 Minced Garlic Cloves and heat till fragrant. Add in Vegetables and sauté until soft. Transfer to plate. Add another 2 Tbsp light sesame oil add meat and cook through.
In a large bowl combine Noodles, Vegetables, Meat and reserved Tamari Mixture.
Can be served both hot and cold.
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.