If you missed our nutrition workshop last weekend, you can get a taste of what we learned by trying the tasty recipes Lara shared on your own. Cheers to deliciously healthy meals!
1 tsp cinnamon
pinch of clove
pinch of nutmeg
tsp fresh ginger (optional)
pinch of fresh ground black pepper*
As much turmeric as you can handle! Start with a teaspoon and go up from there.
1-2 cups of water
Raw honey to sweeten
Milk sub of choice (I went with fresh coconut milk, but almond and hemp would both be delicious)
*I have included black pepper in this recipe as studies show it aids in the absorption of curcumin, the active ingredient in turmeric.
Slow and steady stove top method
- Simmer herbs and water together for 10 mins.
- Strain out and add honey and milk.
Fast and furious blender method
- Boil water in your kettle and add to blender (a blender with gradual speed increase will reduce likelihood of pressure from steam of boiled water exploding out of your blender).
- Add in spices and blend until smooth and unified in color.
- Strain out tea and add milk and honey.
Broccoli & Kale Bowl
2 large leaves of kale, chopped (about 11⁄2 cups) 1⁄2 cup chopped broccoli
1⁄2 of an avocado, cubed
1 tsp lemon juice, or more to taste
drizzle of olive oil
salt to taste
1. Steam the kale and broccoli for three minutes, then put them in a bowl.
2. Add the avocado, lemon juice, oil and salt.
3. Toss gently until everything is combined. Taste and adjust lemon juice, oil or salt as needed. 4. Serves one, but you can easily expand the amounts for more people.
Food Babe’s Kale Slaw Salad
3 cups finely chopped kale
1 tablespoon lime juice
1 cup finely chopped red cabbage
1 medium carrot, grated
2 tablespoons chopped cilantro
1⁄4 cup pumpkin seeds
Optional: 4 ounces cooked chicken, salmon or whitefish
3 tablespoons almond butter (nut allergy: use sunflower seed butter) 2 teaspoons maple syrup
1 tablespoon lime juice
1 teaspoon fresh grated ginger
2 tablespoons water
2 teaspoons low sodium tamari
1. Pour lime juice over kale and massage with clean hands for about 2-3 minutes to tenderize kale.
2. Mix kale, red cabbage and carrot together in a medium bowl.
3. Place dressing ingredients in a small bowl and whisk well to combine.
4. Pour dressing over kale and stir. Add the cilantro and pumpkin seeds and mix to combine. Let sit for 10-15 minutes to develop flavors. Serve with chicken or fish on top, if using.
Ginger Turmeric Carrot Soup
2 Pounds Carrots
4 Tablespoons Extra Virgin Olive Oil 1 Medium Yellow Onion
6 Cloves Garlic
11⁄2 Cups Coconut Milk
1 Tablespoon Turmeric
11⁄2 Teaspoons Kosher Salt
1⁄2 Teaspoon Ground Cayenne Pepper 1 Tablespoon Grated Fresh Ginger Juice of 1 Lime
4-6 Cups of Water
2 Large Fennel Bulbs
3 Tablespoons Extra Virgin Olive Oil
Pinch of Salt
1⁄4 Cup Pepitas (Pumpkin Seeds)
4 Tablespoons of finely minced Scallions (Green Tops Only)
1. Preheat oven to 375°F (190°C).
2. Coat the carrots with two tablespoons of the olive oil and place on a baking sheet. Roast until tender, but not caramelized (to preserve the bright orange color), about one hour.
3. When the carrots are done, turn up the oven heat to 400°F. Slice the fennel bulbs into thin slices and slowly saute them in three tablespoons of olive oil and a pinch of salt until they begin to soften. Place the skillet into the oven and roast the fennel until it becomes crispy and caramelized (20 – 30 minutes). Set aside.
4. Heat a dry skillet over medium heat and add the pepitas. Toast in the skillet until they begin to brown, about 3 or 4 minutes. Set aside.
5. Meanwhile, dice the onion and saute in a skillet with the remaining two tablespoons of olive oil until tender (about 12 minutes). Peel and mince the garlic and add it to the skillet. Cook until garlic is fragrant and begins to brown.
6. Place the carrots and the onion mixture in a blender. Add all of the remaining ingredients except the water. Blend until smooth, adding water to thin soup consistency.
7. Pour pureed soup mixture into a soup pan and bring to a simmer over medium heat. Add more water to thin the soup as necessary.
8. Ladle warm soup into bowls and garnish with caramelized fennel, pepitas, and scallion greens.