Cauliflower Health Benefits
High source of vitamin C
Also a high source folate, vitamin K, vitamin E, and B vitamins, manganese and omega-3 fatty acids
Cauliflower fights oxidative stress
Supports cardiovascular health by helping to maintain good blood flow (due to presence of vitamin K)
Anti-inflammatory
Boosts immunity
Supports healthy digestion due to high fiber content, also helping to eliminate toxins from body
Helps to fight respiratory viruses
Skin support. Cauliflower helps skin fight against UV damage (due to sulforaphane content)
Fig Health Benefits
Good source of magnesium, manganese, calcium, copper, and potassium, K and B6.
Can lower blood pressure (due to potassium).
Filled with antioxidants which help to neutralize free radicals.
Good source of fiber.
Figs promotes heart health.
Helps lower cholesterol.
Figs are an excellent nutritional source for pregnant women.
Ingredients
3 small sweet potatoes or 2 large (peeled+thinly sliced)
1 leek (finely chopped)
1/4 cup soy cream/coconut milk cream/or milk cream
Herbs (such as thyme, chives, basil...)
S+P
Recipe
Oil an oven-proof dish and arrange the peeled and sliced sweet potatoes in rows (dish pictured has 2 layers)
In a small bowl, combine chopped leeks with the cream, S+P and herbs and mix.
Drizzle over sweet potatoes and then bake in oven for approximately 30–40 minutes at 375ºF or 190ºC until the edges of the potatoes have crisped and the inside is softened.
Squash Health Benefits
– High in vitamin A and vitamin C, as well as B6, niacin, thiamin and folate.
– Squash is high in minerals like magnesium, potassium, manganese, copper, calcium and iron.
– Good source of carotenoids and anti-inflammatory and antioxidant compounds.
– Squash helps regulate blood sugar due to B vitamins and pectin content.
– Protects heart health due to high levels of potassium and the iron and copper helps regulate flood circulation.
Health Benefits of Beets
– Lowers blood pressure and supports a healthy heart (1)
– Beet juice can slow the progression of dementia by increasing brain oxygenation. (2)
– Anti-inflammation. The choline in beets is a versatile nutrient that can reduce chronic inflammation in addition to improving sleep and memory, as well as maintaining proper muscle movement and fat absorption. (3)
– Beet juice increases athletic performance due to improved muscle oxygenation. (4)
Asparagus Health Benefits
Good source of vitamin K, that has anti-clotting properties
Anti-inflammatory and anti-oxidant properties
Natural diuretic
Supports a healthy digestive tract. Because inulin in asparagus doesn’t fully break down during digestion, it helps to flush the intestine and because a source for healthy bacteria
Pregnancy food as a high source of folate
Good source of fiber
Contains carcinogenic detoxifying properties
Peas Health Benefits
High in antioxydants that protect the body from free radical damage (think pollution, toxic chemicals in food and water and solar damage).
One of the best plant-based protein sources
Supports healthy blood pressure (low glycemic index food)
High fibre content supports heart and gut health
*Peas are not a low FODMAP food and can cause bloating in some. It is also higher in anti nutrients that can interfere with nutrient absorption, so these with digestive absorption issues should eat peas with “controlled” abandon
Salicornia Health Benefits
Also known as "asparagus of the sea" this salty, bitter, yet savory little sea vegetable is packed with nutritious health benefits and can be eaten raw (with sandwiches or in a salad) or lightly sautéed and incorporated into eggs, risottos or with potato or pasta dishes.
Cooking Notes: Make sure not to overcook the salicornia as it will destroy the flavor. And be careful when adding salt as it is already naturally imbued with salt from the ocean.
- Edible plants found near the ocean have a better balance of amino acids than land-based plants.
- Salicornia is high in complex carbohydrates and low in fat and calories.
- Excellent source of B-complex vitamins vitamin C, and vitamin A.
- Good source of minerals, calcium, iodine and iron and is a good supplement for people who do not eat enough seafood and need more iodine in their diet.
Ingredients
Dozen or so radishes (sliced)
1 part feta cheese (microwave melted)
1 part cream cheese, softened
Handful, nice quantity of dried cranberries, finely chopped
Salt, pepper, dash of agave
Recipe
Whip together melted feta and cream cheese. Add s+p and agave.
Sandwich mixture between radishes
Ginger Shot: Ginger root about the size of your hand (X2 if you want to make a few shots) + 1 apple
Green Boost: 1/2 cucumber, 4 handfuls of spinach + 1 tablespoon spirulina powder
Cumin Elixir: 2 oranges, 2 tablespoons Turmeric + 1 teaspoon black pepper powder
Antioxidant Hormone Balance Boost: 1/2 cup pomegranate juice, handful of blueberries + 1/2 tablespoon Maca powder
Aloe Flush: 1 aloe leaf (1/4 cup aloe juice) + 1 lemon
Immune Boost: 2 clementine + 2 carrots + 1/2 teaspoon zinc powder
Liver Health Elixir: 2 beets + 1 tablespoon turmeric powder + handful of spinach + 1 Apple
Hangover Cure: 1/2 cup coconut water + 1 teaspoon sea salt + 2 beets + 1 celery branch + 1 handful spinach
Headache Reliever: 3 beets + 1 green apple + 1 cucumber + bushel of watercress + 1 lemon
Strawberry+Chocolate Stress Relieving smoothie juice: 3 celery branches + handful of strawberries + 1 banana + green tea powder + 1 tablespoon raw cacao powder
Watermelon Health Benefits
Hydration. Watermelon in 92% water and also supports satiety.
Anti-inflammatory
Anti-oxidant
Supports eye health
May help with muscle soreness
High and vitamin C and A, which supports skin and hair
Can improve digestion due to high fiber content
High levels of lycopene can help protect cells from damage and may help lower the risk of heart disease.
Cauliflower Health Benefits
Contains cancer-fighting compound, sulforaphane, which is a sulfur compound that has also been shown to kill cancer stem cells. (1)
Boosts heart health. Sulforaphane helps improve circulation and kidney function. (2)
Anti-inflammatory. (3)
Rich in vitamins and minerals; mainly vitamin C, K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. (4)
Supports brain health. Choline in cauliflower is a B Vitamin known for its role in brain development. (5)
Detoxification support. (6)
Digestive benefits due to high concentration of dietary fiber. (7)
History of the Terrine
The terrine dates back to the Romans and was rumored to have been a favorite of Nero. It has evolved over the centuries and has become engrained in French culinary tradition in the form of oven baked meat and fish pâtés.
The French fashion their terrines with finely chopped meat marinated overnight in a wine and herb mixture and then oven baked in an earthenware dish au-bain-marie. The dish is pressed with a heavy object while in the refrigerator for several days in order to release trapped air pockets and to further infuse the flavors.
Radish Health Benefits (1)
Aids digestion
Fights viral infections due to high Vitamin C content
Soothes sore throats and clear sinuses
Detoxifying. Radishes can help break down toxins and cancer-causing free radicals.
Quinoa Health Benefits
Quinoa is a high protein grain containing all nine essential amino acids
Quinoa has 2x the fiber content of most other grains
Good source of iron
Contains lysine, essentially for tissue growth and repair
Rich in magnesium and manganese
High in Riboflavin (B2), essential in energy production in cells
Sweet Potato Health Benefits
Excellent source of Beta Carotene (vitamin A), essential for hormone synthesis and an excellent nutritional source for pregnant and breast feeding women
Good source of vitamin C, manganese, copper, B vitamins and phosphorus.
Good source of fiber
Boosts immune system
Anti-inflammatory food
Supports health vision
Supports digestion and regularity
Good food option for diabetics as sweet potatoes are low on the glycemic index, despite their sweet flavor
History of Sauce Béarnaise
Sauce Béarnaise is considered a "child sauce" born from its mother sauce, hollandaise sauce. The main difference is that a Béarnaise sauce adds shallots and tarragon. Created through an emulsification of butter and egg yolk, the sauce was originally intended for steak. It's name is derived from the Béarn region in France. Culinary history supports the idea that this sauce was originally created by chef Collinet for the 1863 opening of his restaurant Le Pavillon Henri IV, named after Henri IV who was from Béarn. (1)
Ingredients
1 Cucumber
Small box of cherry tomatoes
1 package of feta cheese
Balsamic vinegar reduction
Recipe
The pictures speak for themselves! Slice, stack and add a drop of balsamic reduction (Make reduction by boiling vinegar on low flame until water evaporates and vinegar reduces to syrup).
Health Benefits of Radishes
Eases digestion
Liver purifying+kidney cleansing properties
Inhibits urinary tact infections
Reduces destruction of red blood cells by facilitating oxygen absorption in blood
Filled with anthocyanins, which have anti-cancer and anti-inflammatory properties. Radishes also have detoxifying anti-carcinogenic properties
Relieves constipation (high in fiber)
Lowers blood pressure (good source of potassium)
Positive impact on blood sugar levels
Source of vitamin C, phosphorous, zinc, B-complex
Melon Health Benefits
Supports skin and hair health with high vitamin C and vitamin A content, both of which are essential in the synthesis of collagen
Anti-aging properties
Melons are an alkaline food that help to neutralize acidity in the body caused by stress and illness
Supports digestive health
Melons have a high mineral content
Diuretic properties that support kidney health
Energy boosting due to presence of B vitamins
Anti-cancer properties due to high levels of carotenoids.
Melon supports heart health because of anticoagulant properties of adenosine present in the fruit, which can help to stop clotting that can lead to heart disease or stroke
History of Steak Diane Sauce
Steak Diane sauce was named after the Roman goddess Diana of wild animals and the hunt. Her body was considered sacred and when a hunter happened upon her while she was bathing in a river, she turned him into a stag, acounting for the fact that artistic depictions of Diana show her accompanied by a deer. In the 19th century, chefs named their black truffle and cream à la Diane sauce after the goddess as an accompaniment for venison. Over the centuries it evolved into a mushroom steak sauce flambéed with Cognac or brandy and exploded across restaurants in the 1960's as a fiery, table-side dining presentation.
Ingredients
Peeled clementines (1 per serving)
Pomegranate seeds
Balsamic vinegar (preferably reduced)
S+P
Rosemary, diced
Recipe
Toss the peeled clementines and pomegranates with balsamic vinegar and S+P and top with finely diced rosemary.
Health Benefits of Beets
– Lowers blood pressure and supports a healthy heart (1)
– Beet juice can slow the progression of dementia by increasing brain oxygenation. (2)
– Anti-inflammation. The choline in beets is a versatile nutrient that can reduce chronic inflammation in addition to improving sleep and memory, as well as maintaining proper muscle movement and fat absorption. (3)
– Beet juice increases athletic performance due to improved muscle oxygenation. (4)
My Vegetable Cooking Tips
To add more flavor to vegetable sautés and purés, add caramelized onions.
Caramelize onions by first adding a few tablespoons of oil and then add in a liquid: Let the onions sizzle in the oil until their outsides begin to crisp up. Then add a splash of water or chicken broth. Once the liquid absorbs into the onions, and they begin to stick to the pan again, add another splash of water or broth. This will bring out the natural sugars in the onion and give them that shiny, caramelized texture and flavor.
Don't be afraid to use (healthy) fat. Oils assist in the body's absorption of nutrients in vegetables. They also add a depth of flavor needed to bring out the full taste of the vegetables.
Treat vegetables like meats. Marinate them, use fats and add wine to sautés, salt and pepper before cooking, etc.
Use meat and fish sauces on vegetables and serve as a main dish.
Before oven roasting or grilling, marinate vegetables in wine or a brine.
Add vinegars to vegetable dishes. White wine vinegar, balsamic, lime and lemon juice.
When sautéing vegetables, add a dash of water towards the end of the cooking process to create a nice glaze.
Garlic paired with vegetables is always a good idea.