Potato Leek Soup
Ingredients:
2 TBS extra virgin olive oil
4 large leeks, well rinsed and thinly sliced. Use only the white and light green parts
5 cups low-sodium vegetable broth
1 large potato, peeled and diced
2 tsp chopped fresh tarragon
1 cup low fat Greek yogurt
1 tsp sea salt (Real Salt if you can find it in your store)
Pepper for taste
Fresh grated parmesan cheese for topping
Using a large sauce pan, heat the olive oil over low temperature. Add leeks and cook until barely soft, about 10 minutes.
Pour in the broth, add diced potatoes, and bring to a boil over medium heat. Reduce to simmer and over and cook for 20 minutes. Test potatoes for tenderness.
Stir in fresh tarragon. Then using a food processor or blender, start to puree the mixture in small batches. Then return the soup to a saucepan over low heat.
Stir in Greek yogurt but do not raise the heat or it will curdle. Add salt and pepper to taste.
Sprinkle with fresh parmesan cheese and serve.
Papaya Salsa
1 Medium diced Papaya
1 TBS lime juice
1 TBS minced cilantro
1 TBS chopped red onion
1 tsp fresh grated ginger
Mixed and use to top Fish, Shellfish, or Pork
Sweet Potato Casserole
3 lbs. Sweet potatoes, peeled and quartered
1 Tbs melted butter
2/3 cup fat free half and half.
1/3 cup Xylitol*
1 tsp vanilla
1 tsp ground cinnamon
½ tsp allspice
¼ cup dried coconut flakes
¼ cup chopped walnuts
Preheat oven to 375 degrees.
Place the sweet potatoes in a large pot with water to cover. Bring to a boil and boil for 15 minutes or until tender. Drain the potatoes.
While the potatoes are cooking, combine the butter, half-and-half, Xylitol, vanilla, cinnamon, and allspice in a small bowl.
Spoon the potatoes into an 8” X 8” baking dish coated with olive oil. Pour the half-and-half mixture evenly over the potatoes and mash slightly leaving the potatoes somewhat lumpy. Bake for 20 minutes.
Remove from oven and top with the coconut and walnuts. Return to the oven for 5 minutes until coconut browns.
Makes 10 servings.
Sweet potatoes make an ideal replacement for white potatoes. They have fewer calories, more fiber and a lot more flavor. Sweet potatoes are one of the oldest vegetables known to man. They have been traced back to prehistoric times. That’s a pretty good track record!
The Sweet Potato is an excellent source of beta-carotene, a very good source of vitamin C and, vitamin B6, potassium and iron.
Both beta-carotene and vitamin C are very important because they are powerful antioxidants that help us reduce free radical damage. And these nutrients also have anti-inflammatory properties that can be helpful in reducing symptoms associated with rheumatoid arthritis and osteoarthritis.
This low calorie casserole has other healthy ingredients. Instead of sugar, I use Xylitol.
Xylitol is a low glycemic sugar that has 40% fewer calories than processed sugar, and 74% less carbohydrate intake. Xylitol is only a 7 on the glycemic index and safe for diabetics. My favorite supplier is http://www.myhealthysugar.com and you can also find this at most natural foods markets.
Walnuts are especially good for the heart. The healthful monounsaturated fats in walnuts can help to lower cholesterol, while the high levels of the essential amino acid l-arginine can help lower blood pressure.
Coconut has an anti-inflammatory effect as well as Anti-microbial properties. Coconut can help control sugar cravings and reduces hypoglycemic symptoms.
Cranberry Relish
Recipe from The World’s Healthiest Foods
12 oz fresh or frozen Cranberries
1 medium ORGANIC apple, chopped
1 ORGANIC medium pear, chopped
Half cup RAW honey
1 TBS horseradish
Directions:
Chop cranberries very fine. A food processor may be used. Chop the apple and pear into ½ inch cubes.
Combine all ingredients and mix well and serve
When choosing horseradish, choose pure horseradish made with only salt and/or vinegar as opposed to the commercial brands that contain harmful high fructose corn syrup. I like Gold’s brand.
Fiesta Quinoa Salad
Quinoa is a perfect “grain” (it’s actually a seed, but used as a grain) because it is a complete protein and easily digestible. It’s gluten free, and very easy to prepare. Use it in place of rice or couscous for variety. It doesn’t matter if you buy “regular” or “red” quinoa, both are equally nutritious. Double this recipe and have it throughout the week.
Ingredients
3 TB Lemon juice 3 TB Olive Oil 3 TB Cilantro, minced Sea Salt, to taste Freshly ground pepper, to taste 1 C fresh or frozen ORGANIC corn ½ C Quinoa, rinsed well (before cooking) ½ tsp toasted cumin seeds or cumin powder (the powder is easier) 1 C cooked black beans (rinsed) 1 med tomato, diced 3 TB red onion, mincedWhisk together lemon juice, olive oil, cilantro, and salt and pepper to taste; set aside.
In a small saucepan, bring 1 1/2 cups of water to boil and add organic corn (most corn is genetically modified so always purchase organic). Reduce heat and let corn simmer until tender. Drain corn, reserving 1 cup of the cooking liquid.
Bring cooking liquid to a boil and add Quinoa (well rinsed before hand is a must) add cumin. Cover, reducing heat, and let simmer until liquid is absorbed (10 – 15 minutes). Remove pan from heat and leave undisturbed for five minutes. Fluff Quinoa with a fork and allow to cool slightly. In a bowl, combine cooled Quinoa, corn, black beans, tomato and onion. Pour dressing over and toss gently to mix. Refrigerate salad until ready to serve.
Pineapple Salsa
Ingredients
- 1/2 medium fresh pineapple, peeled and cut into 1/2 inch slices
- 1 small red onion, diced
- 2 jalapeno peppers, seeded and diced
- 2 tablespoons minced fresh cilantro
- 2 tablespoons lime juice
Combine all ingredients. Refrigerate for 30-60 minutes or until chilled.
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Karen Roth, MS, NC
Karen Roth, MS, NC is a graduate of Hawthorn University's Master of Science in Holistic Nutrition training program. She earned her undergraduate degree from UC Irvine...
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