Radishes with Whipped Anchovy Butter

Radishes with Anchovy Butter

So I’ve taken up vegetable gardening and recently harvested my first crop of radishes. I’ve been slicing them thin and throwing them in salads and sandwiches, shredding them to sprinkle on tacos and bean dip, and enjoying them dunked in all sorts of mixtures.

One of my favorites has been a very French snack using butter, anchovies, lemon, and parsley.

I know, I know – anchovies may not be your favorite, but let me politely suggest you give them a second try. First of all, they impart more of a salty flavor than a fishy flavor (and if you REALLY won’t try anchovies you can still make this recipe – just use salt instead!) and a small portion is all you need for just the right taste. If you need more convincing, here are some reasons why anchovies are nutritionally awesome.

ANCHOVY NUTRITION HIGHLIGHTS:

  • Fats: Anchovies count as “oily” fish which are fish that are especially high in Omega-3 fatty acids. If you’ve been paying attention to dietary recommendations for heart health, oily fish is at the top of the list.
  • Low mercury: The National Resources Defense Council categorizes anchovies in the lowest mercury category and considers them safe to consume.
  • Calcium, magnesium, phosphorous: Anchovy filets contain tiny bones that are so soft you don’t even notice you’re eating them. The benefit of these bones is that they are full of minerals like calcium, magnesium, and phosphorous which help you build strong bones and teeth.
  • Sodium concerns: The easiest way to buy anchovies is in cans or jars, which means they are packed in oil or water and preserved with salt. This is nice because they’ll last a long time in your cabinet or fridge, but can be a problem for people watching their sodium intake. This recipe uses 2 anchovy fillets, which equals about 300mg of sodium in the full recipe. The RDA for sodium is 1,500mg. You can get rid of some of the excess salt by rinsing the filets or soaking them in cold water for 30 minutes.

Freshly picked radishes

For some of you, anchovies aren’t your beef with this recipe – its’ the radishes.

Many people I speak with aren’t sure about radishes. The taste is peppery, which often reads as spicy making them hard to enjoy on their own. But when paired with the salty, savory flavors in anchovy butter, they’re just perfect.

WHY YOU SHOULD LEARN TO LIKE RADISHES:

Radishes are members of the Brassica or Cruciferous vegetable family along with cabbage, cauliflower, broccoli, and Brussels sprouts. Vegetables in this family contain unique, cancer-fighting compounds called glucosinolates. Glucosinolates give radishes their pungent flavor due to the oils released when the plant is chewed or cut. These natural chemicals are thought to contribute to plant deference against pests and diseases and may help protect humans from disease as well.

In addition to cancer-fighting compounds, radishes are also a great source of vitamin C, which helps maintain heart health, strengthens blood vessels, and supports a healthy metabolism. High in fiber, radishes can support healthy digestion and promote satiety.

As you can see, this seemingly simple snack is packed with nutrition. Choose a good quality, grass-fed butter and you can’t go wrong!

Radishes with Whipped Anchovy Butter
 
Ingredients
  • 4 Tbsp. (half stick) of grass-fed butter
  • 2 anchovy filets
  • 1 garlic clove
  • ¼ tsp. fresh lemon juice
  • 1 Tbsp. parsley
  • 12 radishes, halved
Instructions
  1. Blend butter, anchovies, garlic, lemon juice, and parsley in a food processor until smooth. Taste and season with salt or lemon juice.
  2. Serve as a dip for radishes.

 

French Bistro Salad

Simple Green Salad Recipe

It doesn’t get any simpler than this green salad – or tastier, for that matter.

The French Bistro Salad basically looks like a serving of lettuce and it seems almost silly to share a precise recipe with you because it’s just so simple. But mastering the art of a simple green salad might be just the skill you need to provide a bright flavor to your plate and impress your friends.

Simple green salad with sherry vinaigrette recipeIs lettuce really worth it nutrition-wise?

Lettuce is well known for being a low calorie food and you’re probably wondering if there’s even enough nutritional value in lettuce to justify serving a salad composed of only leaves. While including additional vegetables in your meal will definitely round out your nutrient intake, don’t count lettuce out just yet – choose Romaine, Red Leaf, or Green Leaf lettuce for some awesome perks:

  • Water: Lettuce is a high water food (the crispier the better) hydrating you with every bite.
  • Vitamin A: This vitamin is required to maintain healthy mucus membranes and skin, and is also essential for vision.
  • Vitamin K: Supports bone health by aiding the absorption of vitamin D. It also has an established role in Alzheimer’s disease patients by limiting neuronal damage to the brain.
  • Folate: Folates are co-factors in the enzyme metabolism required for DNA synthesis and play a vital role in prevention of neural tube defects during pregnancy.
  • Molybdenum: Molybdenum is a trace mineral that plays a role in many functions, including protection against cancer, enzyme production, and reducing inflammation.

Simple green salad with sherry vinaigrette recipe

The trick to this salad is in the lettuce. I know pre-washed, boxed salad greens are so easy, but a big, leafy head of fresh lettuce will make all the difference in this recipe. Look for a red or green-leaf lettuce with bright, crispy leaves. I don’t use a salad spinner (because there’s no extra space in my kitchen!) so I wash the leaves and lay them flat on a towel to dry while I prep the rest of my meal.

For the best texture, separate the leafy portions from the central rib and discard, keeping only the leafy parts for the salad. Tear the leafy parts into large, bite-sized pieces.

The salad dressing can be made in advance, but don’t dress the salad until the last minute to keep the leaves from wilting. This vinaigrette recipe can be adapted to your personal taste and ingredients. A little extra salt will cut the acid, honey will balance tartness, and olive oil will mellow the flavor. To sample the dressing, dip a leaf into the oil mixture to get the most accurate flavor.

Simple green salad with sherry vinaigrette recipe

I love serving this salad with roasts and cooked vegetables because it adds a bright, acidic flavor to the plate, breaking up savory or salty dishes without adding too many new flavors. It’s also delicious paired with eggs for a very French breakfast.

I always love seeing how you interpret recipes, so tag your posts with #parisinutrition to share your photos with me!

French Bistro Salad
 
Ingredients
  • 1 head of red or green leaf lettuce, washed
  • 2 Tbsp sherry vinegar
  • 1 Tbsp finely chopped shallot
  • 1 tsp honey
  • ¼ cup extra virgin olive oil
  • ¼ tsp sea salt, plus more to taste
  • ⅛ tsp freshly ground black pepper
Instructions
  1. After lettuce is washed and dried, tear the leafy parts away from the central rib and place leaves in a salad bowl.
  2. In a separate bowl, whisk together vinegar, shallot, honey, salt, and pepper. Slowly whisk in olive oil until emulsified.
  3. Toss salad with dressing just before serving.

 

Forbidden Rice Pilaf

Forbidden Rice Pilaf

I’m going to go ahead and claim black rice as “the next quinoa.” With more protein than brown rice and more anthocyanins than blueberries, “black” or “forbidden” rice is the new nutrition darling and it looks great on your plate.

The black color actually comes from the same dark purple pigment that colors blueberries, acai berries, and eggplants. Dark red and purple colors signify a healthy antioxidant content and these beautiful foods are powerful free radical-fighters, lowering inflammation and disease risk.

Black rice can be used as a substitute for rice in most recipes as long as you don’t mind if it stains everything else purple (be careful with your clothes and rugs too). It’s cooked similarly to brown rice, following the general rule of 1 cup of rice to 2 cups of liquid. In this recipe I recommend using chicken broth not only for the added flavor, but also as an easy way to boost the nutritional value of your meal. If you’re feeling fancy, add a piece of kombu seaweed to the liquid as it cooks and remove it before serving to add an extra dose of minerals to your dish.

This simple pilaf recipe has a sweet, nutty flavor and is a great side dish for salmon, roasted chicken, or even tossed with greens and vegetables in a salad. Make a large batch and store it in your fridge for up to one week.

Black Rice is one of the most nutritious grains to eat

5.0 from 1 reviews
Forbidden Rice Pilaf
 
Ingredients
  • 1 cup black rice
  • 2 cups chicken broth, vegetable broth, or water
  • ¼ cup coconut oil or ghee
  • ½ yellow onion, diced
  • ⅓ cup golden raisins
  • zest of 1 orange
  • ½ tsp. sea salt
  • ⅓ cup toasted walnuts
Instructions
  1. To prepare the rice, you can either soak it overnight in water and drain for optimal digestion, or you can simply rinse it 2-3 times and drain.
  2. In a medium saucepan, heat coconut oil or ghee over medium heat. Add onions and saute until translucent, about 5 minutes.
  3. Add the orange zest and rice and stir to mix well.
  4. Once the rice has been coated in oil, add the broth and salt and bring to a boil. Cover, lower the heat and simmer on low for 30-40 minutes or until the rice is tender and the liquid is evaporated. If you soaked your rice ahead of time, the cooking time will likely be reduced to 20-30 minutes.
  5. Toss in the raisins and walnuts and fluff with a fork before serving.
Nutrition Information
Serving size: 4

 

How to Cook With Dried Beans

How to Cook with dried black beans

With the convenience of canned beans, many of us have never even considered cooking with dried beans at home. In fact, the long and seemingly finicky process may even intimidate you. The truth is, cooking beans on the stove takes nothing more than dried beans, a pot, some water, and a few hours at home.

While beans are a wonderful way to add protein and fiber to meals, canned beans have some characteristics that make them less desirable than their homemade counterparts:

Sodium: Canned beans contain on average 400-500 mg of sodium per 1/2 cup serving. To put that in perspective, dietary guidelines for Americans suggest limiting sodium to 1,500 mg or less, and strongly recommend an upper limit of no more than 2,300 mg per day. Considering most bean servings are closer to 1 cup, you’re consuming more than half of the suggested sodium daily intake in one serving of canned beans.

BPA: Many studies have recently warned us of the risks of consuming canned foods due to the presence of a chemical called bisphenol A (BPA) in the cans themselves. BPA can leach into food and has been associated with concern for hormone levels, brain and behavior problems, cancer, heart problems, and many other conditions.

Cost: Canned beans cost on average 3 times more than dried beans.

How to prepare dried pinto beans

Preparing beans at home on the stove does take quite a bit of time, but very little effort. So little effort, in fact, that you can prepare beans while you watch TV, run an errand, or even while you sleep.

The first thing you’ll need to do is soak the beans. The process for preparing dried beans is the same regardless of the type, so choose your favorite and get soaking! One pound of beans makes about 5 cups of cooked beans, which is plenty for one recipe, but you may want to consider making extra beans to freeze to use your time most effectively. You’ll simply want to place your beans in a large bowl, cover with water, and allow them to sit for twelve to twenty-four hours. You can leave them soaking on the counter while you’re sleeping or at work without having to worry about them becoming over-soaked.

While some cooks argue that long soaking decreases the flavor of the beans, the soaking process helps the beans cook more evenly and a bit more quickly. To boost the flavor of your cooked beans, simply add some aromatics like garlic, onion, or bay leaves to your pot while simmering.

The amount of time required to simmer your beans will depend on the type and size of bean as well as its freshness. While beans are simmering, you’ll simply want to set a timer to check on them after about an hour and a half, then about every 30 minutes to check for doneness.

Once your beans are tender, you can enjoy them right away in soups, burritos, salads, and other quick meals all week long.

How to soak and simmer dried beans

Stovetop Beans
 
Simple instructions for preparing dried beans on the stove
Ingredients
  • 1 lb. dried beans
  • Filtered water
  • 2- 3 tsp. salt
  • Optional: garlic, onion, bay leaves
Instructions
  1. To soak beans, place them in a large bowl and cover with water at least 1 inch above the beans. Leave on the counter for 12-24 hours.
  2. Once the beans are soaked, drain the liquid and rinse them gently.
  3. Transfer the soaked beans to a large stockpot and cover with 2 inches of fresh water. Bring the beans to a boil over medium-high heat.
  4. Once boiling, reduce the heat to low and simmer so the water is just moving. Too much movement from the water can cause the skins to break. At this point, add any aromatics like garlic, onion, bay leaves, and salt. Simmer for 2-4 hours, until beans are tender.
  5. Once tender, cool the beans in their cooking liquid, and then transfer to containers to store in either the refrigerator or freezer, still in their cooking liquid.

 

Strawberry + Blood Orange Fruit Gummies

Strawberry Orange Gelatin Gummies Recipe

Valentine’s Day is just around the corner and there’s nothing I love more than food-based tokens of affection. These heart shaped gummies may be cute, but they pack quite a punch in the love-your-guts sort of way.

I’ve been itching to share with you some recipes using gelatin because it’s a wonderful source of amino acids, which are essential for both gut and brain health.

Gelatin

Is gelatin like JELL-O?

Yes! Exactly! And also no, not quite.

Gelatin is a yellowish, odorless powder derived from animal collagen. It’s commonly used in products that “gel” such as fruit candies, jellies, marshmallows, and JELL-O. Yes, JELL-O packets contain gelatin, which is the ingredient that magically transforms your colored liquid into a jiggly treat when refrigerated. JELL-O packets, however, also contain high fructose corn syrup, sugar, and artificial coloring and flavoring. Because gelatin is such a nutrient-dense food I set out to create a nourishing gummy snack flavored with real fruit and sweetened with honey so we can all enjoy a sweet little jiggle.

How to make strawberry orange gelatin gummies

This recipe is quite simple and very easy to alter to suit your personal taste. You’ll simply need one and a quarter cups of fruit puree or juice, 1/4 cup of gelatin (I use this brand), and some honey to sweeten. I found these sweet heart-shaped molds, but you can use a basic ice cube tray for individual gummies or a large, shallow dish and cut the finished product into individual servings with a knife.

Strawberry Orange Gelatin Gummies

These protein-rich gummies are perfect for kids or individuals that don’t eat much animal protein – most people don’t even realize that gelatin comes from beef! I hope you’ll have some fun with this recipe and let me know if you try any delicious flavor combinations!

Have a lovely Valentine’s Day!

xo, Drew

Valentine's Day Gelatin Gummy Snacks

Strawberry + Blood Orange Fruit Gummies
 
An allergen-friendly, protein-rich snack
Ingredients
  • 1 cup strawberries
  • ½ cup blood orange juice (about 2 oranges)
  • 2 Tbsp. raw honey
  • ¼ cup beef gelatin
Instructions
  1. Place strawberries and blood orange juice in a blender or food processor and puree.
  2. Place strawberry-orange puree in a medium saucepan along with honey and gelatin. Whisk to combine. Do not turn on the heat until the gelatin is throughly combined or it will cause clumping.
  3. Heat the pan over medium-low heat and continue to whisk until the mixture is warm and thinned; about 3 minutes.
  4. Pour mixture into a mold of your choice and refrigerate for at least 1 hour to set. Have fun with your mold - use silicone trays shaped like hearts, stars, or whatever you can find. If you prefer, you can use a shallow glass or ceramic dish and slice your own shapes when gelled.

 

White Bean 3 Layer Dip

White Bean 3 Layer Dip (Dairy Free)

Are you ready for some football?

This football season has been “successful” for me personally as I took first place in my fantasy football league (!), but my home team (the SF 49ers) was unfortunately less successful. I offered them my talents as head coach, but apparently they promoted from within. Nonetheless, this Sunday it all culminates with the Super Bowl, which most of you will watch, even if you don’t care for the game.

So let’s get to the most important part of the Super Bowl party: the snacks!

I’ve been seeing all sorts of statistics being thrown around recently about how many calories people consume during the Super Bowl, and I’ll bet it is true that people indulge more than usual during the game. If you’re hoping to stick to your nourishing diet during the game, or avoid foods that you are sensitive to; it may be helpful for you to prepare a snack to share with others that you know you will enjoy eating. Enter bean dip!

Ingredients for simple White Bean DipFood processor White Bean Dip Recipe

I love a classic 7 layer dip, but there are so many layers! This year, I wanted to create a delicious, dairy free dip that I could whip up in 10 minutes or less. This white bean dip comes together really fast, especially if you use store bought pico de gallo like I did.

The addition of cheese in dips like this adds tons of flavor, so I was sure to include lots of spices in the bean mixture to make up for the lack of dairy. I also topped this dip with avocado and pepitas (Spanish pumpkin seeds) so it’s full of healthy fats that will satisfy your hunger.

Ingredients for White Bean 3 Layer Dip

Now that we have the dip squared away, the question is: what to dip?

Chips are delicious with this (obviously), but they aren’t the most nourishing option. Set out or bring along some crudités to freshen up your Super Bowl spread. I found the most beautiful watermelon radishes at the market last weekend so I sliced them into “chips”, but you could also use celery, carrots, cauliflower, endive, or broccoli.

White bean dip with watermelon radish

The recipe below serves 2-4 people so you’ll want to increase the portions if you’re serving a large party. I plan to double the recipe when I make it this weekend and serve it in a small casserole dish for a more traditional layered dip.

Enjoy, and go team! xo

White Bean 3 Layer Dip
Serves: 2-4
 
gluten free, dairy free
Ingredients
  • 1½ cups Cannellini beans (either soaked overnight or 1 15-oz. can), rinsed and strained
  • 2 cloves garlic
  • ½ tsp. chili powder
  • ½ tsp. sea salt
  • ¼ tsp. ground cumin
  • ¼ tsp. cayenne pepper (optional because it's spicy)
  • ¼ cup pico de gallo
  • ½ avocado, diced
  • ¼ cup cilantro leaves
  • 1 Tbsp. pepitas
  • chopped veggies for serving
Instructions
  1. Place beans, garlic, and spices in a food processor and process until smooth.
  2. Layer bean mixture in the bottom of a glass serving dish and top with a layer of pico de gallo, a layer of diced avocado, and sprinkle cilantro and pepitas on top

 

Italian Turkey & Spinach Stuffed Acorn Squash

Italian Turkey and Spinach stuffed Acorn Squash

We’re smack in the middle of this year’s Balance Detox and because it’s the third year I’ve hosted it (and the third year I’ve participated in it), I’ve been inspired to experiment with some of my favorite recipes from the program to keep things exciting.

My stuffed acorn squash recipe is always a crowd-pleaser so I thought I’d try another version in hopes that it would be equally delicious. I’d like to think I succeeded, but you’ll have to try both recipes and let me know what you think. You can find the original stuffed acorn squash recipe here.

Whole Acorn Squash

I enjoy working with squash in the winter because it’s seasonal, hearty, and easy to prepare. To roast an acorn squash, simple cut off the top (the side with the stem), cut in half, and scrape out the seeds. In this recipe I roast the halves intact, but they are also delicious sliced into rings or cubes and added to salads.

Most acorn squashes you’ll find have a mostly green skin which is what you want. Mine was mostly orange meaning that it’s a bit overripe, but it still tasted fabulous. The rind is edible (and full of phytonutrients), but has a bit more bite than the palatable Delicata squash.

Halved Acorn SquashRoasted Acorn Squash

This recipe uses Italian turkey sausage, which I love cooking with because it’s pre-seasoned and makes a quick meal taste like I spent hours in the kitchen. Be sure to buy uncooked sausage and simple slit the casings with a sharp knife and squeeze out the meat. You can treat the insides like any ground meat and use it in a myriad of ways.

Acorn Squash stuffed with turkey sausage and spinach

Italian Turkey & Spinach Stuffed Acorn Squash
Recipe type: gluten free, dairy free, paleo
Serves: 4
 
Ingredients
  • 2 acorn squash, halved and seeds removed
  • 1 yellow onion, diced
  • ¼ lb. diced mushrooms
  • 4 mild Italian turkey sausages
  • 2 cups spinach
  • ¼ cup Italian parsley, chopped
  • ¼ cup pine nuts
  • 2 Tbsp. extra virgin olive oil
  • sea salt and freshly ground black pepper
Instructions
  1. Preheat oven to 375 degrees F.
  2. Sprinkle acorn squash halves with salt and pepper and place them face down on a baking sheet. Bake for 30 minutes until tender.
  3. Meanwhile, heat olive oil in a large sauté pan over medium heat. Add diced onions and sauté until translucent, about 5 minutes. Transfer cooked onions to a plate and set aside.
  4. In the same sauté pan (adding more oil if necessary), sauté the mushrooms until just brown, about 3 minutes. Transfer to plate with the onions and set aside.
  5. Turn heat to high, remove the turkey sausage from its casings and cook until brown. Add onion and mushrooms back to the pan along with 1 cup of filtered water and 2 cups of spinach. Cook until the spinach is wilted and the water is just evaporated. Mix in parsley and pine nuts.
  6. Spoon the turkey mixture into roasted acorn squash halves and place under the broiler for about 3 minutes to brown the tops. Serve hot.

Enjoy!

XO, Drew

Roasted Delicata Squash Christmas Salad

Roasted Delicata Squash with Brussels Sprouts and Pomegranate

I’m a big fan of butternut squash; and by butternut squash I mean a box of pre-peeled and cubed butternut squash because those things are BEASTS to cut. If you’re anything like me, get excited about butternut’s easier-to-cut younger cousin, delicata!

Delicata squash has a thin, edible skin which means less work to prep and more phytonutrients to consume. To prepare, simply cut the squash in half, scrape out the seeds and pulp (the seeds can be cleaned and roasted, just like pumpkin seeds), chop into your preferred size, drizzle with some oil and place in the oven to cook. The squash is especially delicious when browned, so spread it thinly on a baking sheet being sure as much of the squash is touching the pan as possible. As the name suggests, the squash is delicate so handle with care and flip occasionally during cooking so the sides brown evenly.

Delicata SquashCut Delicata SquashBrussels Sprouts

Using the delicata squash that came in my produce box from Luke’s Local as my inspiration, I set out to create a seasonal salad that felt special enough to take to an annual Christmas dinner with dear friends. Some roasted Brussels sprouts and shallots fit the seasonal bill and a sprinkling of pomegranate seeds added just the right amount of festive flair – a Christmas salad was born!

Christmas salad with delicata squash brussels sprouts and pomegranate

Roasted Delicata Squash Christmas Salad
Author: 
Recipe type: Vegetable
Serves: 8
 
Roasted delicata squash with Brussels sprouts and pomegranate seeds
Ingredients
  • 2 delicata squash, seeds removed and cut into ¼ inch slices
  • 8 oz. Brussels sprouts, ends trimmed and halved
  • 2 shallots, thinly sliced
  • 4 Tbsp. extra virgin olive oil
  • 1 Tbsp. freshly squeezed orange juice
  • ¼ tsp. cinnamon
  • Sea salt
  • freshly ground black pepper
  • ½ cup pomegranate seeds
Instructions
  1. Preheat oven to 400 degrees.
  2. Toss cut squash, Brussels sprouts and shallots with olive oil, orange juice, salt, pepper, and cinnamon and spread in a thin layer on 2 baking sheets.
  3. Roast vegetables in oven for about 20-30 minutes or until tender, tossing every 10 minutes to ensure even browning.
  4. Remove from oven and transfer to a serving dish. Sprinkle with pomegranate seeds and serve warm.

Enjoy!

xo, Drew

Everyday Turkey Breakfast Sausage

turkey breakfast sausage in skillet 3

I’m constantly working with my clients to find realistic ways to work breakfast into their everyday routines. Just finding time to eat is tough enough for most people, but many of my clients are working to heal their digestive systems and have some food restrictions we need to work around as well. When you’re avoiding gluten, dairy, and eggs; your breakfast choices become quite limited. In this case, I always fall back on a great breakfast meat and some fresh vegetables.

These turkey sausage patties are the perfect blend of savory, sweet, and spicy – everything you want in a breakfast sausage! They are full of flavor and can stand alone without the help of runny eggs or syrup-y pancakes.

Full of protein and cooked in nourishing fats, you’ll just want to add some fresh vegetables or fruit to your meal for a perfectly balanced start to your day.

Spices for turkey breakfast sausageSage bundleuncooked turkey breakfast sausagecooked turkey breakfast sausageturkey breakfast sausage in skillet 4

Everyday Turkey Breakfast Sausage
Author: 
Recipe type: Breakfast
 
Gluten, Dairy, and Egg-free breakfast sausage - perfect for everyday!
Ingredients
  • 2 lbs. ground turkey thigh meat
  • 1½ tsp. sea salt
  • 2 Tbsp. freshly chopped sage or 1 Tbsp. dried sage
  • ¼ tsp. cayenne pepper (optional)
  • 1½ tsp. freshly ground black pepper
  • ¼ tsp. ground nutmeg
  • ¼ tsp. ground cinnamon
  • 1 onion, finely diced
  • ghee or coconut oil for cooking
Instructions
  1. Heat coconut oil or ghee in a large skillet over medium heat. Add diced onion and sauté until tender and translucent.
  2. Meanwhile, mix sea salt, sage, cayenne pepper, black pepper, nutmeg, and cinnamon in a large bowl.
  3. Add the cooked onions and ground turkey to the spice bowl and mix well.
  4. Form the meat mixture into balls about the size of a golf ball (makes about 25).
  5. Increase the skillet heat to medium-high and add more coconut oil or ghee if necessary. Place sausages into the skillet and press down gently with a spatula to flatten. Cook until brown on each side, about three minutes per side. Remove to a towel to drain.

Enjoy! xo

 

Drink Your PINK: Strawberry Cabbage Smoothie

PINK smoothie 5

In honor of breast cancer awareness month and my love of green smoothies, I set out to develop a PINK smoothie that is packed with phytonutrients and cancer-fighting compounds. This smoothie does the trick and it still has that oh-so-healthy green smoothie taste thanks to the red cabbage. Here are the star ingredients:

Red Cabbage: Cabbage is a member of the cruciferous vegetable family along with broccoli, cauliflower and Brussels sprouts. Cruciferous vegetables have been shown to be protective against certain cancers and the high levels of glucosinolates in red cabbage are specifically breast cancer-preventive! Red cabbage is a great vegetable to add to your berry smoothies to keep the color bright!

Strawberries: Like all berries, strawberries are loaded with antioxidants and anti-inflammatory nutrients, which protect cells from cancer. Because strawberries are going out of season, use frozen, organic berries, which are picked in their prime and retain their nutrients. Conventional strawberries may contain high amounts of pesticides so be sure to choose organic for optimal cancer-fighting nutrition.

Apple: An apple a day has long been advocated as the best way to keep the doctor away and one reason this may be true is a powerful group of antioxidants called procyanidins. Found in the skin of apples (as well as red wine and cocoa), cyanidins trigger a series of signals that results in cancer cell death.

Kombucha: While we have yet to research any effect kombucha tea may have on cancer outcomes, we do know that the probiotic content of kombucha tea has been shown to support the immune system as well as the absorption and utilization of vitamins and minerals. This recipe calls for Hibiscus kombucha, but you can use any flavor you like – just choose one that will keep your smoothie pink!

PINK smoothie 7

Strawberry Cabbage Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Total time: 
Serves: 2
 
Strawberry, Cabbage, and Apple PINK smoothie in honor of Breast Cancer Awareness Month.
Ingredients
  • ¾ cup plain Greek yogurt (if you're dairy-free, use 1 scoop protein powder + ½ cup coconut milk)
  • 1 red delicious organic apple, cored
  • 1 cup frozen organic strawberries
  • 1 cup red cabbage
  • ¼ cup Hibiscus kombucha
  • 2 medjool dates
  • 1 cup filtered water
  • pinch of sea salt
Instructions
  1. Combine all ingredients in a high-powered blender and blend until smooth

Cheers! xo