Archive for the 'anti-aging foods' Category

Indian Spinach

Original recipe is called Saag Paneer, but since I didn’t add any paneer I guess it’s just saag? Anyway, it’s spicy and delicious. This is one of those recipes where I measured carefully rather than eyeballing it – you don’t want to actually add too much garam masala because your spinach will taste like potpourri! Also, I like very spicy food and I only used a half a serrano pepper – it had a good amount of heat. If you don’t like very spicy food I’d suggest trying a quarter of a serrano. I also used greek yogurt for the protein bump.


This picture isn’t all that appetizing, but I promise it tastes good!

Indian Spinach
from Aarti Sequeira

1 (16-ounce package) frozen chopped spinach
1 medium white onion, finely chopped
1 (1-inch thumb) ginger, peeled and minced (about 1 tablespoon)
4 cloves garlic, minced
1 large green serrano chile, finely chopped
1/2 teaspoon store-bought or homemade garam masala
2 teaspoons ground coriander
1 teaspoon ground cumin
1/2 cup plain yogurt, stirred until smooth

Directions

Thaw the spinach in the microwave in a microwave-safe dish, 5 minutes on high, then puree in a food processor until smooth. Alternatively, you can chop it up very finely with your knife.

Add 1 1/2 tablespoons oil to the pan. Add the onions, ginger, garlic and chile. Saute the mixture until it’s evenly toffee-coloured, which should take about 15 minutes. Don’t skip this step – this is the foundation of the dish! If you feel like the mixture is drying out and burning, add a couple of tablespoons of water.

Add the garam masala, coriander and cumin. If you haven’t already, sprinkle a little water to keep the spices from burning. Cook, stirring often, until the raw scent of the spices cook out, and it all smells a bit more melodious, 3 to 5 minutes.

Add the spinach and stir well, incorporating the spiced onion mixture into the spinach. Add a little salt and 1/2 cup of water, stir, and cook about 5 minutes with the lid off.

Turn the heat off. Add the yogurt, a little at a time to keep it from curdling.  Serve.

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Spicy Salmon Salad

Spicy Salmon Salad

6 oz of cooked, flaked salmon
1 tsp of capers
1 tsp each chopped fresh chives and parsley
a squirt of Sriracha, to taste
1-2 Tbsp light mayo
salt and pepper to taste
1 lemon wedge

Add salmon, capers, herbs, Sriracha and mayo to a bowl and season with salt and pepper and squeeze the juice out of the lemon wedge. Mix until well blended.

You can make a sandwich or a wrap or mix it with some lettuce for a big salad like I did.

Homemade Walnut Butter

I read this article recently that talks about walnuts being the healthiest nut around and the highest in polyphenols. Good news! I like walnuts! And since my afternoon snack has been 1 slice of Ezekiel bread with 1 tablespoon of all natural nut butter with a piece of fruit, I thought I could easily incorporate those antioxidant rich little suckers.

Except walnut butter is hard to find. So I made my own.

Homemade Walnut Butter

1 1/2 cups walnuts
1 tsp oil
1/2 tsp agave nectar
pince of kosher salt

Roast the walnuts under the broiler or dry in a saute pan.

Add all ingredients to a food processor. You’ll get walnut flour. Then walnut paste. Keep going.

Eventually you’ll get a nice butter. Mine actually got a better consistency after putting in the fridge for a few hours. I’m not sure why, but whatever.

To keep from eating the entire container of this magnificent deliciousness (nut butter is a trigger for me, I could eat half a jar in a sitting) I immediately made my snacks for the week and sealed them up in baggies, ready to be packed into the lunch bag.

Yum!

Homemade Lara Bars

I buy very little processed or pre-packaged food but from time to time, especially if I’m traveling (as I was last week) I will pick up some Lara bars as portable snacks. They’re perfect because they’re not only tasty but I really dig the two or three ingredient list. Dates, nuts. Dates, nuts, citrus. Dates, nuts, coconut. Etcetera.

Lara bars, however, are not inexpensive at $1.50 each so I decided to make my own this weekend. I was in Costco and saw a tub of medjool dates and a large bag of raw almonds. So pretty much my work was done! Except I had been craving some coconut and I had some unsweetened coconut flake at the house. Easy peasy.

(Excuse the crappy cell phone pics.)(And also how I switch between weight and volume measurements.)

Homemade Lara Bars: Chocolate Coconut
8 medjool dates
4 oz raw almonds
1/2 cup unsweetened coconut flake
3 Tbsp unsweetened cocoa powder
1 Tbsp unsweetened almond milk (or liquid of your choice)

Add the dates, nuts, cocoa powder and liquid to a food processor and process until a big ball forms.
Transfer to a bowl and add the coconut. Prepare to get your hands dirty.

Knead the dough until the coconut is combined and transfer to a sheet of plastic wrap. Use the plastic wrap to shape into a large rectangle and cut 5 servings.

Wrap each bar and store in the fridge.

These are super chocolately fudgey so, that kind of speaks for itself. Next weekend I’m going to add some chocolate protein powder and make Lara protein bars!

Winter Squash and Carrot Soup

Winter Squash and Carrot Soup

1 can organic butternut squash (could use a package of frozen, or fresh of course)
3 medium carrots
small clove of garlic, minced
1/4 cup leeks
2-3 cups organic vegetable broth
1 tsp olive oil
salt and pepper
tiny dash cinnamon

Soften the garlic and the leeks in the olive oil and add the squash. Steam the carrots (I used the microwave) and add them, broth, salt and pepper. Cook for a few minutes then transfer to a blender and puree until completely smooth. Add back to pot and sprinkle a tiny dash of cinnamon. Adjust broth consistency of your choice.

I kept mine really thick but that’s just my palate. You could use pumpkin or any winter squash here. It was warm and comforting and good.

Healthy Breakfast Cookies

Amy’s Healthy Breakfast Cookies

1 cup oat flour
1 cup oats
1 Tbsp cinnamon (I go really heavy handed, but I love cinnamon!)
1/2 tsp kosher salt
3/4 tsp baking soda
1 shredded carrot
1 banana pureed in food processor
1/4 cup dried plums, chopped
1/4 cup pure maple syrup
3/4 cup ANPB

Mix all the ingredients today, avoid eating too much dough so you have some left to bake. Cover with plastic wrap and place in fridge for 15 or 20 minutes. Preheat the oven to 325 and when the dough is chilled drop large spoonfuls of dough onto a cookie sheet. Bake for 20ish minutes.

Portable, delicious breakfast!

For the entire recipe:

2,319 calories
107 g fat
258 g carbs
42 g fiber
77 g protein

 

Sweet Potato and Kale Soup

This is my new favorite soup! I picked this up courtesy of Joy the Baker and modified it just a tiny bit.

Kale and Sweet Potato Soup
inspired by Food and Wine

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, chopped fine
2 teaspoons fresh ginger, chopped fine (or 1 tsp ground ginger)
3/4 teaspoon turmeric
1/4 teaspoon crushed red peppers
3/4 pound kale, tough stems removed and roughly chopped
1 1/2 pounds sweet potatoes, peeled and diced into 3/4-inch cubes
2 quarts chicken or vegetable broth
1 teaspoon salt
fresh ground pepper, to taste
1 cup canned unsweetened coconut milk

In a large saucepan, heat the olive oil over medium heat. Add the onions and cook down until tender and translucent, about five minutes. Add the garlic, ginger, turmeric and crushed red pepper flakes. Cook, stirring, for about 1 minutes.

Add the sweet potato chunks and stir.

Add the chicken or vegetable broth and bring to a simmer.

Add the kale once the broth is simmering and submerge all of the leaves, helping them to cook down.

Cook for about 20 minutes, or until the sweet potatoes have become tender.

Add salt and pepper to taste.


Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at http://www.amyella.com
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