Spirit as Healer, Lifestyle as Medicine
This soup exemplifies nutrient density – all the way down the ingredient list to cilantro. Cilantro and the dried seeds it produces (coriander) are being studied for their potential to regulate insulin secretion, lower cholesterol, and reduce inflammation.
From Abbey: “This is one of my favorite salads I’ve created because of the zucchini. Most Greek-inspired salads call for cucumber. But one time, I replaced the cucumber with zucchini and it was a big hit with my family. Why? Because I had made it the night before and it wasn’t soggy the next day like it can get with cucumbers!”
This flexible salad can be made denser for fall/winter depending on which grain you use. Heartier long-grain rice, bulgur, or spelt add welcomed comfort, while grains like quinoa and couscous keep it lighter.
This salad also uses our Kale Pistachio Pesto, packing it with flavor and nutrients. This bright green pesto is packed with flavor and nutrients (like lutein and vitamin A, especially important for eye health).
In addition to incredible volume to help keep you full, this salad provides a remarkable amount of bioactive compounds. Cauliflower is a member of the brassica family known for their powerful cancer-protecting properties. Parsley is rich in immune-supporting Vitamin C and green onions contain immune and liver boasting sulfur-compounds. Olive oil is a source of desirable monounsaturated fat and, given that all ingredients are enjoyed raw, this salad is a strong natural ‘digestive’.
This salad is as pretty as it is nutritious. Pomegranates have various bioactive compounds that have antioxidant and anti-inflammatory properties against cancer cells. The arils are also a wonderful source of vitamin C and potassium needed to regulate blood pressure. The prebiotic and soluble fibers also help regulate the native strains of gut bacteria. This is a lot of health activity from something we just call “lunch”!
This vegetarian version of lasagna is as filling and rich as its meat-based counterparts (more so really because of the 10 grams of fiber per serving!). This version is also rich in Vitamin A, calcium, and soluble fiber. The calcium comes from both the cheese and the collard greens. This lasagna also freezes well making homemade lasagna a reality on cold nights when prep didn’t get done over the weekend. I usually have this for two dinners and then freeze the rest. I hope you enjoy it as much as I do.
A CARE member brought a copy of this recipe to me after her family just fell in love with it. It is remarkable how a staple like peanut butter, or other nut butter, can be blended into soup stock transforming it from “the usual” to absolutely unexpected. I added tofu for additional protein compared to the original recipe. This makes this vegan soup an unexpectedly rich source of calcium. Adapted and balanced from Robin Asbell’s recipe in the Star Tribune which she adapted from “The Moosewood Cookbook”.
This recipe is a staple in CARE. It’s introduced in the first week’s sample meal plan for new members for a reason. It’s easy, so family-friendly, and a great example of how balanced doesn’t have to mean boring. Using store-bought rotisserie chicken and making your rice ahead of time makes this a quick 20-minute dinner option (lean ground turkey could also be used). This recipe also shows you how you can still make savory, comforting dishes with cheese and rice – by balancing the right quality and in the right amounts.
This recipe is to help you play with flavors that we often crave in favorite comfort foods – like BBQ – but in a more purposeful way. Satisfy that craving by dipping the bites into the sauce (allowing you to control the amount of sauce you use). These bites can also be made in less than ten minutes and are very family friendly. Individuals are often hesitant to prepare protein because they feel they lack the cooking skills needed to ensure it doesn’t end up dry or flavorless. These bites are fail-proof and can just as easily be made using turkey, lean steak, fish, or tofu.
Fresh papaya, in addition to tasting like a tropical dream, contains the digestive enzyme papain. This makes it a wonderful complement to richer dishes that contain legumes and animal proteins. It is also in season during our colder months, bringing a bit of sun to our shorter days up north. This stew also uses cheese and avocado in balanced amounts to add rich flavor and texture, as well as, nutrition (calcium from cheese and mono-unsaturated fat from avocado). In a consistent, long-term therapeutic lifestyle focuses on how to add favorites vs. restrict them.