Fruit Salad with a Twist

I was cruising the aisles at Whole Foods today and discovered a new fruit, the Aprium. I pretty much assumed these little gems would be a lot like the Pluots I ate all the time in California since they are both hybrids of the apricot and plum. Turns out they have different names because they are quite different kinds of fruit. While the pluot is like a tart plum, the aprium seems to be more like a regular apricot except without the fuzzy skin. Tasty! With that as my starting point, here it is...

Today's Fruit Salad
Aprium
Banana
Strawberries

This is just the right blend of sweet and tart. You can see from my previous posts that I'm really enjoying strawberry season. And with a fresh new salad every day, they get a chance to shine in different ways.

Saturday Fruit Salad

Today's Salad
Strawberries
Pink Lady Apples
Cherries

This pink salad was very fresh, but a bit tart.

Keeping it simple

I like to start my days with a fresh fruit salad. I know what you're thinking, chop fruit, put in bowl, eat. Not the most challenging of dishes. But while many people think the best way to add interest to a simple salad is to include a wide array of fruits, a raw food book I read once recommended a much simpler method. Try only three. But try a different three every day. That is so easy, why didn't I think of it? Now I buy a variety of in-season fruits, but only use three in my salad each morning. You can really taste the nuances in each and I have created some delightful combinations that otherwise wouldn't have crossed my mind. I will be sharing my latest salad creations here along with any tasting notes. And if you are inspired to try your own, please share them!

Today's Salad
Strawberry
Watermelon
Mango

Since all of these fruits err on the sweet side, I added a squeeze of lime to balance it all out. This is one step farther than I usually go, and in this case it really paid off. Everything was juicy, sweet, and just a bit brighter because of the lime juice. Yum yum!

When the snow starts blowing, it's time to start baking!

The temperatures are dropping and it's time to come in for a snack. Why not try this delicious Banana Chai Bread? It's loaded with warming spices like ginger, cloves, and black pepper. Cinnamon adds not only a delicious flavor, but helps balance blood sugar. Plus, coconut flour and flax meal add a healthy dose of fiber (5 grams per serving - that's 20% of the daily recommendation in just one slice!) while the bananas and yogurt keep everything moist and yummy!

In less than 20 minutes you can have it all mixed and in the oven, filling your house with the spicy-sweet smell of fall. Store tightly wrapped in the refrigerator for up to a week, if it lasts that long!


Banana Chai Bread
Serves 10

4 tablespoons butter, softened
1/2 cup rapadura (unrefined cane sugar)
2 eggs
1 cup spelt flour
1/2 cup coconut flour
1/4 cup flax meal
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cardamom
1 teaspoon ground ginger
1/2 teaspoon cinnamon
1/4 teaspoon cloves
1/4 teaspoon black pepper
1 1/2 teaspoons vanilla extract
6 ounces yogurt, plain or vanilla
3 organic bananas, very ripe

1. Preheat oven to 350. Butter or oil a 9x5 baking dish and set aside.

2. With an electric mixer, blend the butter and rapadura together until well mixed, about 2 minutes. Add the eggs and mix well for another couple minutes.

3. Combine the dry ingredients in a sifter or mesh strainer and sift well into a separate bowl. This is important! Coconut flour usually has a lot of lumps. Just break them up by pressing through the screen, then combine with the butter mixture and mix well.

4. In a separate bowl, mash the bananas, then add the yogurt and vanilla extract. Add this to the mix and use the beaters to work it all out evenly.

5. Pour into the prepared pan and bake 50 minutes to 1 hour, or until a toothpick comes out with no crumbs attached. Allow to cool as long as possible (30 minutes is best) before slicing and enjoying.

Stuff Those Veggies!

I love stuffed veggies. They are easy to make, easy to freeze and reheat, and you can pack a lot of good stuff into those healthy pockets. This recipe for Southwest Stuffed Peppers is one of my favorites. It's a great way to make the most of that end-of-season corn and green chiles that we have here in New Mexico. It also has black beans and quinoa, so you're getting complete vegetarian protein in this meal! If you can't find roasted green chiles near you, substitute a diced fresh jalapeno for the heat. If you have any quinoa mixture left over, it is great over salad greens or as a burrito filling.

Freezing - to freeze these stuffed peppers, don't roast them before filling. Just stuff them raw, then individually wrap and freeze. Defrost them in the refrigerator before reheating in a 375 oven for about 20-25 minutes.


Southwest Stuffed Peppers with Quinoa and Black Beans
Serves 8

1/2 cup black beans, soaked overnight plus 1 piece kombu OR 1 cup canned black beans
4 large red bell pepper, cut in half
3/4 cup quinoa
1/2 red onion, chopped
2 cloves garlic, minced
1 tablespoon cumin
1 teaspoon chili powder
1 small zucchini, shredded
1/2 cup corn (cut from 1 ear)
2 cups greens, chopped
1 cup tomatoes, chopped
2 roasted green chiles, minced, or to taste OR 1 jalapeno, minced
1 lime, juiced
1/2 cup monterey jack cheese (optional), shredded

1. If preparing peppers to be eaten immediately, roast them briefly (3-5 mins), cut side down under a broiler to soften. If they will be frozen to eat later, proceed with raw pepper shells.

2. Drain the soaked beans and place in a small saucepan with the kombu and ample water to cover. Simmer 45 mins to an hour, until tender. Drain and set aside. Or just open a can of beans, rinse well, and measure out 1 cup.

3. Rinse the quinoa well and place in a medium saucepan over medium heat. Heat briefly until toasty and then add 1 1/2 cups water and bring to a boil. Simmer 15 mins or until done and set aside.

4. Saute the onion with a little oil in a large skillet until soft. Add the garlic and spices and saute a minute or so longer. Add the zucchini, corn, greens, tomatoes, and green chiles or jalapeno, and saute until greens are wilted, about 5 mins.

5. Combine the cooked quinoa, beans, and veggie mixture in a large bowl and stir to combine. Taste and adjust with salt, pepper, and lime juice.

6. Fill the peppers with 1/4 to 1/3 cup of the quinoa and black bean mixture. Top with shredded cheese if desired and bake in a 375 oven for 15-20 mins, until cheese is bubbly and filling is hot.

Summer Comfort Food

We all have our favorite comfort foods. I really enjoy pasta, and my childhood comfort food would have to be those little stuffed tortellini, just covered in gobs of butter with salt and pepper. It really takes me back. But have you ever noticed how those favorite foods are sometimes the ones that give us the most trouble? Why do we crave them so much? Now, if you have a genuine food allergy, it's not a good idea to test your system with no-no foods, but if it's a food sensitivity, you can sometimes take a hit without having horrible after-effects. Just know when to say when. Here are some times when it may be okay to indulge those cravings in moderation:

• Your stress levels are under control
• You're getting enough sleep regularly
• Your emotions are stable
• You're not sick, hurt, or recovering from an illness
  

You may think, what does all that have to do with a couple pieces of pasta? It's surprising how food sensitivities can manifest. Wheat and I don't really get along, but my only symptom of this sensitivity is an overall irritable disposition and general crankiness. It took me years to recognize that these feelings were brought on by my food choices. But when I know it's okay to splurge, I try to do so in a moderate, healthy, and of course tasty way. Enter Summer Vegetable Soup with Tortellini. Just a few little pasta pieces floating in a savory broth with piles of veggies and fresh herbs. Ahhhhh....now that is delicious indulgence!

Summer Vegetable Soup with Tortellini
Serves 4
45 minutes start to finish

1 tsp. olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 cloves garlic, minced
4 cups chicken or vegetable stock
2 cups water
1 cup dried tortellini pasta
1 cup frozen peas
2 cups greens (swiss chard, spinach, kale) chopped
dash of red pepper flakes
2 Tbsp fresh parsley, minced
1 Tbsp fresh thyme, minced
1/2 tsp salt, or to taste

1. Heat oil in a large saucepan over medium-high heat. Add the chopped onion and carrot and saute for about 5 minutes, until softened. Add the garlic and cook for 30 seconds, until fragrant. Add the chicken or veggie stock and water and bring to a boil.
2. Stir in the pasta and reduce heat to a simmer. Cook for about 10 minutes, or as the package directs.
3. Stir in the frozen peas, chopped greens, and seasonings and stir until greens are just wilted. Add salt to taste and enjoy.

Behold the power of the cruciferous vegetable!

It pains me to see so many people turn their nose up at Brussels Sprouts or look down on lowly turnips. These are wonderful veggies, packed full of cancer fighting compounds, and they can be oh so delicious. If you're not ready to jump in with both feet, try some of the more familiar cruciferous veggies on the list below, such as the red cabbage in this week's recipe. Everything on the list is chock full of these cancer fighting compounds, called isothiocyanates. You may have been enjoying them for years without knowing how much good they are doing for you:

Arugula
Broccoli,
Brussels Sprouts
Cabbages
Cauliflower
Collard Greens
Kale
Mustard Greens
Radishes
Rutabega
Turnips

Eating healthy can be easy with a delicous salad that comes together in less than 15 minutes. Crispy cabbage and carrots in a sweet & sour asian dressing topped with crunchy sliced almonds and fresh cilantro. Doesn't that just make your mouth water? Add some shredded chicken or steak for a heartier meal - grilled tofu is also delish if you are of the vegetarian persuasion.


Asian Cabbage Salad
Serves 2

6 cups shredded cabbage (1/4 to 1/3 of a regular head, red or green)
2 large carrots, shredded
2 oranges, supremed
1 Tbsp minced fresh cilantro

2 Tbsp rice wine vinegar
1 Tbsp tamari soy sauce
1 tsp honey
1/2 tsp toasted sesame oil
dash of red pepper flakes (optional)

1/4 cup sliced almonds

1. Shred the cabbage with a knife or in a food processor with the following technique: using the slicing disk, run the cabbage through once, then place the shreds back in the feed tube and run them through a second time. This creates the perfect texture - not too big, not too small.
2. Shred the carrots either on a box grater or with the shredding disk in the food processor.
3. To supreme the oranges, slice the top and bottom off the orange and then slice all the peel off with a sharp knife. Take the sections out by slicing in between each membrane. Chop up these pieces and add them to the salad, then squeeze out the juices from the left over membrane and reserve it for the dressing.
4. Mince the cilantro and add it to the salad.
5. Combine the dressing ingredients (rice vinegar through pepper flakes) with the reserved orange juice and whisk to combine.
6. Pour the dressing over the salad and toss lightly to combine. Top with sliced almonds and enjoy.


For more information on the cancer fighting properties of cabbage and other cruciferous veggies, visit http://whfoods.org/genpage.php?tname=george&dbid=45#question