Blog Archives

Roasted Roots

Root vegetables–such as carrots, parsnips, turnips, burdock, onions, beets, sweet potatoes, and rutabagas–are not only low in calories and high in fiber, but they are also bursting with nutrients, many of which Americans don’t sufficiently consume on a daily basis. The nutritional content of root vegetables include flavonoids, touted for their antioxidant and anti-inflammatory properties, which may help reduce the risk of cancer. You can substitute the root vegetables used in this recipe for what you have on hand, as long … Read More

Hearty Beef Stew

The secret to this full-bodied stew’s incredibly rich flavor is in browning the beef and de-glazing with red wine to scrape up all the tasty tidbits. Double-down on flavor—and nutrients!—by using homemade stock instead of store-bought, and you made yourself the perfect winter meal. Key Nutrients: Vitamin A, vitamin B12, vitamin B3, omega-3 fats, vitamin B6, biotin, selenium, zinc, potassium, copper Prep time: 15 minutes Cook time: 90 minutes Yield: 8 servings   Ingredients: 2 pounds organic stew beef, cubed … Read More

Spaghetti squash, like other winter squash, is harvested in the early fall. With its wonderful al dente texture—plus a cornucopia of health benefits—it works fantastically as a healthier alternative to pasta. Just one cup of cooked spaghetti squash has 10 grams of carbs and 42 calories, compared to 1 cup of cooked pasta with 60 grams of carbs and 300 calories. This recipe calls for traditional pesto but also works well with Kale and Pepita Pesto.   Key Nutrients: Selenium, … Read More

Hot days demand a cool treat. This one-ingredient “ice cream” is as creamy and delicious as the real thing, with a fraction of the fat and calories. Plus, you can count it as a serving of fruit! If you want to mix it up, you can add a spoonful of almond or peanut butter, a handful of chocolate chips, or a teaspoon of cinnamon.   Key Nutrients: Vitamin B6, manganese, vitamin C, potassium, fiber, biotin   Prep time: 5 minutes … Read More

Garden Ratatouille

Ratatouille (rat-uh-TOO-ee) is a traditional French Provençal stewed vegetable dish that originated in Nice. It is an easy dish that is best prepared in the late summer when all the seasonal veggies are abundant. This version adds spicy turkey sausage for heat and lean protein, though it can easily be omitted for a vegetarian version. Pairs well over rice or cornbread.   Key Nutrients: Vitamin C, vitamin B6, vitamin A, biotin, fiber, copper, manganese, folate   Prep time: 20 minutes plus, 30 … Read More