Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.

 

Red Lentil Dal (Dhal)

Pulses, dried lentils, beans or peas, are staples of Eastern cultures. Countries such as India, Pakistan and Sri Lanka rely heavily on these high protein dishes as staples in their diet. Dal/Dhal/Daal is a preparation of these pulses that has been hulled and made into a stew or thick dip or sauce. 

How it Works?

Cold weather makes us naturally crave warming foods. The trick is to choose foods with with warming qualities using spices. Spices not only help warm the body and lead to more satiety, but they have healing properties as well.

Tumeric- The active ingredient curcumin has been used in traditional medicine for thousands of years. Its incredible medicinal properties have been used to treat for everything from arthritis to more serious conditions such as Alzheimer's disease. Studies suggest that curcumin has extraordinarily high antioxidant and anti-inflammatory properties

Cumin, specifically aids in digestion and has some detoxifyingand antiseptic properties as well.

What Am I Eating?

The main ingredient here are Red Lentils, but you can experiment with different varieties using this same basic recipe.

Lentils have the third-highest level of protein, of any legume or nut, second only to to soybeans and hemp. They are an essential source of inexpensive protein in many parts of the world, especially in those that have large vegetarian populations. Lentils are rich in almost all essential amino acids, two, methionine and cysteine. However, if all essential amino acids are reserved, including methionine and cysteine. This makes lentils a perfect substitute for animal protein. When mixed with a whole grain, it is considered a complete protein.  

Lentils are also exceptionally high in fiber. This aids in digestion and helps you feel fuller longer. High fiber diets have also been associated with reduced cholesterol and incidence of heart disease.

And as if that wasn't already enough, lentils also contain folate, vitamin B1, and minerals. Lentils are also a great source of iron rival to red meat!

Make it!
Prep time ~35-45 min

·         1 tablespoon olive oil
·         2 cups chopped onions

·         3 garlic cloves, minced

·         3 cups water

·         1 cup dried red lentils*

·         3/4 teaspoon turmeric

·         3/4 teaspoon ground cumin

·         1/2 teaspoon ground ginger

·         1 cup brown basmati rice,* cooked according to package directions

·         2 plum tomatoes, seeded, chopped

·         1/4 cup chopped fresh cilantro

·         1 jalapeño chili, seeded, chopped

* try different substitutions, like yellow or green lentils. For the rice, try different grains like quinoa and millet. 

Directions: 

·         Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside.

·         Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes.

·         Transfer half of lentil mixture to processor; purée until smooth. 

·         Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.

Spoon rice into bowls. Spoon dal over. Top with tomatoes, cilantro and chili.

Look good?
Visit me on Facebook and let me know if you made this, and how you liked it! 

The Skinny on Fats part 2: Fish oil

You may or may not be from the generation that had to have been forced to take a spoonful of cod liver oil every day. And yes, it tastes just as appetizing as it sounds. The thing is, cod liver oil is derived from, yup you guessed it: cod fish and is packed with Omega 3 fatty acids (AKA EPA and DHA). For generations, mothers would give children this supplement, believing it was good for them, and they were right! Some experts are saying that that many of the increased incidence of childhood ADHD, depression, asthma, diabetes and even autism can be linked to deficiencies of this omega 3 rich supplement in recent generations.

You can’t walk into a super market, pharmacy or health food store without being pummeled with fish oil this, DHA/EPA that… foods, vitamin bottles and magazines everywhere advertising the health benefits of eating more Omega 3 rich foods and supplements. So what is this stuff and what’s so important about them?

DHA, the acronym for decosahexanoic acid, is an essential omega-3 fat. Essential, meaning it is not produced in humans, and as you can infer, necessary for optimal function. Most DHA can be found in the fluid membrane of the brain and supports cognitive function and development. In fact, today’s prenatal vitamins contains high doses of this fat to aid in fetal neural development and reduce complications such as low birth weight, premature birth, and diabetes to name a few. EPA, Eicosapentaenoic acid, is also a long chain Omega 3 polyunsaturated essential fatty acid. This has profound anti inflammatory properties, beneficial for preventing and treating many immune related conditions such as asthma, arthritis, inflammatory bowel disease, and psoriasis.

Studies have also linked low Omega 3 intake with increased severity and symptoms of depression (including postpartum), schizophrenia, bipolar and autism and ADHD. As new research develops, scientists have found correlations between increased inflammation and cardiovascular disease. With its anti-inflammatory effects, this fatty acid can significantly reduce risk of coronary heart disease (CHD), heart attacks and stoke.

Remember that little lesson on cholesterol, HDL and LDL? If you recall, we talked about how increasing your HDL levels has cardio-protective effect by helping eliminate cholesterol from our bodies. Research has made correlations between the increased intake of Omega 3 rich foods, such as fish oils, and increased levels of HDL and decreased triglycerides (bulky compounds that lead to artery blockage). This is the reason for the reported decrease of heart attack and stroke in patients consuming these fatty acids.

OK, OK so now you know you should be eating good fat, and crowding out bad fat from your diet. Next, we’ll talk more about the sources of the good fat and how to spot the bad stuff.

Are Carbs Evil? Part 3: The "Good" Guys

"Good” Carbs:

OK, we’ve spent so much time talking about the bad guys that it looks like Carbs might be evil after all. But no, there are good guys! These are the Carbs that, when eaten, will not cause dangerous insulin spikes. They contain fiber so they will fill you up without making you feel like you need to take a nap. They also have all their natural vitamin and mineral content- including iron and some essential amino acids. And as if that’s not enough, they’re packed with protein!

• Whole Grains- Some of the most popular are brown rice, whole barely, quinoa, “Old Fashioned” Oatmeal (Steal Cut is even better!), bulgur and buckwheat. These grains are unrefined and because they still have their “shell” they keep all their fiber and essential nutrition. No pesky insulin spike and sugar crash and you’re not going be reaching for a snack in a couple hours because you’re not satisfied.

• Real, fresh baked bread- if it’s made with whole grains and lacking all the preservatives can be a great alternative. I’m not talking about processed whole wheat either, that’s still processed. I’m talking about the kind where you can see all the grains in there (because they didn’t mill it down to powder). The difference here, slower absorption and digestion, more filling, more nutrition and no preservatives.

• Veggies, fruits, beans, legumes and yams- Yup of course these are Carbs, complex Carbs. What’s the difference here? Fiber! When’s the last time you heard someone say they gained weight eating too much broccoli? That’s because it’s virtually impossible to overeat when there’s this much fiber involved. So you’re full, keeping your blood sugar stable and adding vitamins, minerals, antioxidants and with the exception of fruit and most veggies, more protein!

• Natural alternatives, like honey, agave, stevia and cane sugar. In an effort to decrease our sugar consumption and as a reaction to consumer demand for healthier products, a lot soft drinks, juices, teas and foods are now switching over. I can go on for days about the pros and cons of each one of these alternatives, but I won’t bore you with that (for now). I will say this, if given a choice between sugar, artificial sugar and one of these, go with the natural alternative. Cane sugar, agave and honey are still a form of sugar so you’re still consuming calories. Stevia is calorie free, but as with all these alternatives, the body will respond with insulin, but at a much more efficient rate. No spike, no crash.

So everyone knows sugar is bad, so why is it so hard to quit the white stuff? Next up, sugar addiction.