About ten years ago Tina started a detox with a colleague who practices Chinese Medicine. Combining his expertise with Tina’s in Functional Medicine, the program was referred to as an “East Meets West” sort of philosophy. Chinese medicine teaches that warmer foods are better to have in the morning in order to avoid shocking the system with something like cold cereal or yogurt; Functional Medicine celebrates the health benefits of gluten free oats, millet, buckwheat and amaranth, which are full of fiber, nutrients and protein, all with a lower glycemic index. So here we are with a perfect East-meets-West breakfast that satisfies both philosophies, and will start your day right on a chilly fall morning.
Tina’s tip: top this oatmeal with walnuts for a boost of good fat and protein… not to mention a satisfying crunch.
1 1/2 cups almond milk
1 1/2 cups water
1/4 cup amaranth seed
1/4 cup millet
1/4 cup quinoa flakes
1/4 cup gluten free oats
1/4 cup coconut flakes unsweetened
1 cinnamon stick
4 dates chopped
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tablespoon coconut oil
2 apples cubed
Add all ingredients to the crockpot the night before. Turn on low and it’s ready the next morning.
The local grocery stores in Richmond and across the country currently feature a healthy array of squash and pumpkins in myriad shapes, sizes and colors. What inspiration for the healthy chef! This month, we are focusing in on different kinds of squash and the recipes that we think complement them best, allowing our readers (and cook-along-at-home-ers) to enjoy the taste and color of the fall season. This week enjoy a pumpkin variety that is usually used in pie, but turns out to be delightful in a savory and spicy soup.
Pumpkin is full of nutrients including potassium pantothenic acid, magnesium, vitamin C and Vitamin E; and let’s not forget fiber!
2 cups broccoli chopped
2 cups cauliflower chopped
1 onion chopped
3 cloves of garlic chopped
3 zucchini chopped
1 pumpkin baked, peeled and half of it cubed and the other half will be pureed
chicken stock (I used Trader Joe’s 32 oz. carton organic chicken stock) or you can use it from scratch
1 teaspoon dried jalepeno (I use Penzey’s spices)
1 teaspoon oregano
Smoked salt to taste
Pepper to taste
Pumpkin seeds (I used the pumpkin seeds in the pumpkin) or store bought
Head of time, prepare pumpkin seeds by spreading them out on a pan and allowing them to completely dry. Add coconut oil to a saute pan and place over medium heat. Add pumpkin seeds and allow to toast.
Add olive oil to a soup pan and place over medium heat. Add broccoli, cauliflower, onion, garlic and zucchini to the olive oil and continue to cook until soft. Add the chicken stock.
In a blender add 1/2 of the pumpkin and the vegetables along with the stock and puree. (I leave some of the vegetables in the soup pan to add texture).
Add the cubed pumpkin and season with dried jalapeño.
Top the soup with the pumpkin seeds and if dairy is okay for your diet add a dollop of greek yogurt or use coconut cream.
Kuri squash is similar to pumpkin but with a thinner skin. It has a sweet taste to it, and when paired with savory sausage and walnuts rounds out to become a perfect fall dish. Together, the ingredients provide all types of nutrients that will keep your immune system healthy throughout the change in seasons as the days become shorter and cooler.
Any winter squash is a decent source of cartenoids which are key antioxidant nutrients. Three key antioxidants found in winter squash are zeaxanthin, beta-cryptoxanthin and lutein. Antioxidant nutrients are important to neutralize free radicals. Also present are vitamins A and C, manganese, B6, potassium and folate. Winter squash is also very high in fiber.
Ingredients: Kuri Squash
Sausage (I used Trader Joe’s!)
1/4 cup toasted walnuts
2 cups baby spinach
Kerrygold light butter
Preheat oven to 350 degrees. Add the squash to a baking pan that is filled with about a inch of water and bake until soft.
While squash is baking take a saute pan and place on stove on medium heat. Add olive oil, garlic, red onion and saute until soft. Add sausage and as it begins to cook slice it so it will begin to eventually crumble. Add the walnuts to a side of the pan and allow to toast in the oil. Once sausage is cooked through mix all ingredients together and then top with spinach. Allow spinach to cook through and blend into the sausage mix. Add nutmeg.
Take squash out of oven and slice in half and remove seed. In bottom of half of the squash add 1 tablespoon maple extract and 1 teaspoon of light Kerrygold butter. Then add sausage mix to each squash and place in oven and cook for about 10 minutes.