Antioxidant Powerhouse Spaghetti Squash Bowl

Today on my Facebook Live video, I talked about eating Antioxidant Powerhouse foods.  Here’s the deal, we get these list of foods to eat, and then what?  How do we convert them into delicious and balancing meals? Well no worries, I got you. Today I made a Spaghetti Squash Bowl using foods high in antioxidants. So, what’s an antioxidant?

“Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are fruits and vegetables. You can find flavonoids in fruits, red wine, and teas.” Source: WEBMD. 

Antioxidant Powerhouse Spaghetti Squash Bowl with sprouted lentils, kale, sweet and smoky pecans and sunflower seeds, dark cherries, and cranberries
Antioxidant Powerhouse Spaghetti Squash Bowl with sprouted lentils, kale, sweet and smoky pecans and sunflower seeds, dark cherries, and cranberries

I truly believe, our well being is in the foods we eat and drink. This recipe is loaded with vitamin C, E, beta carotene and flavonoids. It’s very simple, healthy and above all, super delicious! You can switch out some of the ingredients to truly make this recipe your own. Instead of lentils you can use chickpeas, instead of spaghetti squash, use butternut squash. The possibilities are endless. But, before we get into the recipe, let me share with you a list of delicious super antioxidant foods you might want to try incorporating in your menu this week and some reasons why you should eat them:

 

  • Slower signs of aging, including of the skin, eyes, tissue, joints, heart and brain
  • Healthier, more youthful, glowing skin
  • Reduced cancer risk
  • Detoxification support
  • Longer life span
  • Protection against heart disease and stroke
  • Less risk for cognitive problems, such as dementia
  • Reduced risk for vision loss or disorders like macular degeneration and cataracts
  • Antioxidants are also added to food or household products to prevent oxidation and spoilage Source: Dr. Ox

Antioxidant Powerhouse List:

  1. Dark Beans
  2. Dark Chocolate
  3. Small Red Beans ( adzuki)
  4. Pecans
  5. Red Grapes
  6. Apples
  7. Plum
  8. Extra Virgin Olive oil
  9. Blackberries
  10. Winter Squash
  11. Carrot
  12. Raspberries
  13. Sweet Potatoes
  14. Black Beans
  15. Kiwi
  16. Green Tea
  17. Clove
  18. Butternut Squash
  19. Sweet Cherries
  20. Kale
  21. Blueberries
  22. Cacao Powder

Spaghetti Squash Bowl Recipe

INGREDIENTS:

  • 1 spaghetti squash
  • 2  tbs olive oil, divided
  • 1 cup sprouted lentils
  • 1 cup chopped kale
  • 1 mini red, orange and yellow bell pepper, chopped
  • 1/2 cup pecans, chopped
  • 1/4 cup sunflower seeds
  • 1 tbs honey
  • 1 tsp smoked paprika
  • 1/4  cup chopped cherries
  • 1/4 cup dried cranberries
  • 1 tbs chopped fresh basil
  • 1 tsp orange zest
  • 1 tablespoon orange juice juice
  • salt salt and black pepper to taste
Antioxidant Powerhouse Spaghetti Squash Bowl with sprouted lentils, kale, sweet and smoky pecans and sunflower seeds, dark cherries, and cranberries
Antioxidant Powerhouse Spaghetti Squash Bowl with sprouted lentils, kale, sweet and smoky pecans and sunflower seeds, dark cherries, and cranberries
INSTRUCTIONS
  1. To prepare the spaghetti squash, preheat the oven to 400 degrees F and line a large, rimmed baking sheet with parchment paper for easy clean-up. Use a very sharp chef’s knife to cut off the tip-top and very bottom ends of each spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half.
  2. Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet. Bake for 30-40, until the interiors are easily pierced through with a fork.
  3. Meanwhile, sauté the chopped kale over a medium heat. Add a tbs of olive in a sauté and chopped kale, a little sea salt and stir.  Cook the kale until it has withered just a bit, you want it to still have some crunch, so about 2 minutes on medium heat.  Remove from heat and set aside. In another sauté pan, add the nuts, honey, paprika and a pinch of sea salt over a medium heat.  Stir and allow the nuts and seeds to heat up, for about a minute, Remove from heat and add to a bowl, so they can harden.
  4. Once the squash is done, remove with from the oven using oven mittens.  Being to assemble the bowls, use a fork to  remove most of the squash, add spaghetti squash to a bowl. Add a little olive to the spaghetti squash, then add the kale, chopped peppers, some of the nuts and seeds, set a few aside as a garnish, add the cherries, cranberries, fresh basil, and orange zest. Toss and drizzle some of the juice from the orange over everything and a little more olive oil, if desired. Add the mixture into the spaghetti squash bowls and garnish with the remaining nuts and seeds. Enjoy.

S3 ( Smoothies, Salads and Soups) For A Happy Healthy Summer

Today on my Facebook Live post I talked about something I love sharing with my clients.  Most of them have super busy schedules, but want to incorporate a healthier lifestyle and perhaps lose a few pounds, but do not need all the fuss. I like to call this my S3 plan, Smoothies, Salads and Soups, we also do a +1 for those who like to incorporate fresh green juices.

The plan is pretty simple and just takes a little creativity and prep work on your part, but  I am going to get you started.  So what’s the plan? Here’s the deal on S3. It’s smoothies in the morning, that consist of fruits such as, cherries, blueberries, blackberries, raspberries, apples, peaches,oranges, papaya, melons,guava and kiwi. These fruits can be added to your smoothie. I like using unsweetened non dairy milk as my liquid. Remember S3 is a gentle cleansing plan, so dairy is not included. I do suggest if you must have dairy, use yogurt. You can also add to your smoothie, nuts such as almonds, cashews, walnuts, and pistachios. This will add more protein to your smoothies.  I also like to add a vegan protein mix, that’s low in sugar and carbohydrates. Get creativity! Try out new fruit and nut combinations, it’s easy, just throw it all in your blender and go for it.

For the salad: When we think of salads we think, lettuce, tomatoes and cold vegetables with yucky carrots stripes that are dry and just unappealing.  You can make a salad without lettuces, but if you do use greens, make sure they are  leafy greens, like kale, swiss chard, butter and bib lettuces, romaine lettuce, add different type of spinaches. But a salad can be sautéed vegetables, with some chickpeas added, some fresh herbs and dried cranberries or golden raisins. In the S3 plan, I make all kinds of vegetable salads, french lentil salads and green salads as well. The point here is to use as many vegetables you enjoy, cooked or raw and make your own vinaigrettes or buy a really good healthy one. That’s the key here, use vinaigrettes on your salads, instead of heavy creamy dressings.

SIMPLE VINAGRETTE RECIPE:

You can be so creative with vinaigrettes, add chopped strawberries, finely chopped blueberries and blackberries, if you like and there you have a fruit vinaigrettes.

INGREDIENTS:

  • 1 small shallot, minced (about 2 tablespoons)
  • 1 small clove garlic, minced (about 1/2 teaspoon)
  • 2 teaspoons organic honey
  • 3 tablespoons white wine vinegar or apple cider vinegar or balsamic vinegar
  • 1 tablespoon water
  • 3/4 cup extra-virgin olive oil
  • sea salt and freshly ground black pepper

DIRECTION:

  1. Combine shallot, garlic, honey, vinegar, and water in a large bowl and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Alternatively, place all ingredients in a tightly sealing jar, seal, and shake vigorously until emulsified. Season to taste with salt and pepper. Vinaigrette will keep in the refrigerator for up to 2 weeks.

     

Now for the soups, here you have a world of possibilities just as with the smoothies and the salads. The catch here is to only make broth based soups, lots of broth, this will add in elimination. Today I made a french lentil and porcini mushroom soup, it was brothy and earthy and just plan delicious. All of the carrots, onions, garlic and celery helped give me a good fiber based. When you are making your soups you want to pack them out with lots of herbs, dry and fresh, seasonings, such as turmeric, cayenne pepper, garlic, cumin, coriander, ginger,smoked paprika, chipotle and red chili peppers. All of these are anti inflammatory spices.

Here on S3 you can eat all the Smoothies, Salads and Soups you want. When you need to snack, make sure to have nuts, seeds, and vegetable and fruit handy. I would suggest the ones I listed above under what fruits are good for a S3 smoothie. You can do this plan for 3 days, 3 weeks or even 3 months. Your basically eating a vegetarian diet. I like to add eggs to make soup, a poached or boil egg gives me that extra protein I may need. You can also add eggs to your salad. If you need to eat something more than vegetarian, I would suggest fish, such as trout, salmon or mackerel. Here’s the deal, keep it simple and it will not be complicated.

How are we feeling about S3?  It’s super simple and easy, it can be done.

Let’s talk about what you want to avoid during S3: Whatever time period you have decided to do this plan you want to cut back or all together avoid, processed sugar, alcohol, caffeine, red meats, high fat foods, such as chips, pastries, etc. You want to consume plenty of water, that includes, green tea, coconut water, that is just pure coconut water and you can juice your

BELOW THIS RECIPE IS MORE S3 RECIPES YOU CAN TRY.

FRENCH LENTIL AND PORCINI MUSHROOM SOUP
FRENCH LENTIL AND PORCINI MUSHROOM SOUP

French Lentil and Porcini Mushroom Soup

Ingredients:

  • 1/4 ounce dried porcini mushrooms
  • 1 cups boiling water to re-hydrate them (save liquid for soup)
  • 3 tbs good cooking extra virgin olive oil
  • 2 small carrots, chopped
  • 2  small celery stalks, cleansed and chopped
  • 1 small onion,  peeled and roughly chopped onion
  • 1 cups French lentils or any lentils you prefer
  • 4 cups good low sodium vegetable stock
  • fresh thyme, about 1 tbs, minced
  • sea salt and ground cracked  pepper to taste
Directions:
  1. Re-hydrate the mushrooms in boiling water, cover with plastic wrap and let sit 30 minutes.
  2. In a heavy bottom soup pot over medium heat and olive oil, then add our vegetables, MAKE SURE TO CUT THE VEGETABLES THE SAME SIZE and season with salt and pepper and add a sprig of thyme.
  3. Cook stirring often for 15 minutes or until vegetables start to caramelizE, YOU WANT JUST COLOR, NOT BURNT VEGETABLES, :)!
  4. Add lentils, vegetable stock, mushroom liquid, broth then bring to boil, then turn down to simmer.
  5. Cook until lentils are just tender.
  6. Serve immediately, I like to drizzle a few drops of extra virgin olive over the soup.
  A FEW RECIPES YOU CAN TRY. ENJOY AND REMEMBER TO SET THE TABLE WITH LOVE

Smoothies

Smoothie with a Purpose

Salads

Mediterranean Salad

Harissa Roasted Chickpea salad with acorn squash, mint and pumpkin seeds

Brussels Sprouts and Avocado Salad for Breast Health

Soups

Tri Color Carrot and Lentil Soup with Pistou

 

Harissa Roasted Chickpea salad with acorn squash, mint and pumpkin seeds

This recipe is so delicious and full of exotic flavors, well at least I think so. LOL.

This salad will fill you up and give you tons of plant based vegan protein. You do not have to be a vegan to enjoy this salad. It’s important to incorporate more plant based foods in our diets, because it will help you look and feel better and it will give you tons of energy. I maybe help drop a few unwanted pounds. Who doesn’t want more energy and a few pounds out the way?  Me, me, me!!

I got something for you, in this simple to make salad. I hope you enjoy the flavors and how you feel later. Harissa maybe a new ingredient you are trying, so let me break it down for you.

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Roasted Harissa Chickpea Salad with acorn squash, mint, pumpkin seeds and micro greens

Harissa is a North African hot chili pepper paste, the main ingredients of which are roasted red peppers, Baklouti pepper, serrano peppers and other hot chili peppers and spices and herbs such as garlic paste, coriander seed, saffron, rose or caraway as well as some vegetable or olive oil for preservation.

This Harissa I used in this recipe is a powder form that I got form my local William Sonoma.

img_5183
Roasted Harissa Chickpea Salad with acorn squash, mint, pumpkin seeds and micro greens

For Chickpeas

1 can organic chickpeas, rinsed and drained

Preheat oven to 450 degrees F (230 degrees C).
Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, harissa seasoning or cayenne pepper. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Set aside to cool.

For the Lentils

1 cup dry lentils

3 cups of  vegetable broth

salt and pepper to taste

Cook on a stovetop, using 3 cups of  vegetable broth to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes. Drain and set aside.

Vegetables

1 small acorn squash, chopped in to 1 inch slices

1 1/2 tbsp olive oil

1 small red bell pepper, cut in slices, save a couple of slices to chop up to top the salad

1/4 cup  poblano peppers, chopped

1 cup red cabbages, sliced thinly

1/4 cup red onions, diced

6-8  mint leaves, small to medium

1 cup micro greens, or baby arugula

1/2 cup pumpkin seeds

Directions:

After the legumes are cooked and cooled, turn the stove on medium high heat, place a large saucepan on the stove. Add your oil allow to heat up, then add the acorn squash, red bell peppers and poblano peppers to the  pan. Season with salt and black pepper.  Cook for 4-5 minutes or  until the squash is golden brown, but not mushy. Remove from the heat and set aside.

To assemble:

In a salad bowl add the roasted chickpeas and lentils, gently toast together. Add the cooked vegetables and the raw cabbages, mint, red onions and the chopped raw red bell pepper. Top with micro greens and pumpkins. Squeeze some lemon juice and drizzle olive oil over top the salad with a pinch of sea salt and gently toss, incorporating all the ingredients.

Enjoy. This makes a large salad for 4-6 or a great meal for lunch and dinner for 2.

 

 

 

 

 

Mother’s Day Story ~ Breakfast in Bed Ideas

I love Mother’s Day. I have two boys, one 29 and my youngest is 15. I have two grandchildren, I adore and could get up with a biscuit and some gravy. They are truly yummy. My favorite thing growing up as child was to think about how I was going to make my mom feel special for Mother’s Day. Of course, I did the usually cards with macaroni glued to them and flowers, candy and little things I made with popsicles sticks. Okay, I need to confess soon as I wrote, macaroni, I thought about my mom’s cheesy, buttery, gooey macaroni and cheese, bubbling over in her special mac and cheese glass bowl. So where were we? Yes, Mother’s Day. One year I came up with the idea to make my mom, breakfast in bed.  Now granted I was about 9 years old and I never really cooked a meal all by myself, but I was determined to do this for her.

I went into the kitchen very quietly. I made sure not to make a sound. I remember opening up the fridge and getting out,  bacon, eggs, butter and the orange juice. Yes. I was going to make my mom, a good old southern, bacon and eggs breakfast. I put on a cup of coffee, aka, hot water and Folgers, put the cast iron skillet on the stove and added the bacon. It smelled so good, but it was making too much noise, so I closed the kitchen door.

I added the eggs to the skillet, with lots of butter, just the way my mom did.  Well, maybe too much, but hey I was 9. I cracked the eggs, very gently into a bowl and used a fork to gently whisk them. I was doing something. I felt like my mom, for just a moment. I remember my little sister and brother getting up. I pulled them in the kitchen and demanded they keep quiet. We made our brother sit at the table quietly and my sister made the toast and poured the juice.

All of a sudden I hear footsteps. I wanted to cry.  Oh no, it will not be a surprise anymore, I thought. But, it was my dad. He open the door very slowly. It seemed as if, it took forever for him to open that door and for me to see, it was Dad, not Mom.

He asked with a smile on his face, What are you guys doing? We replied, Making mom breakfast. He left out and said, Okay, carry on.

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My grandson Mikey
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My oldest son Bernard and granddaughter Naleyla
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My granddaughter Naleyla
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My husband, Joseph, my youngest son,  Tyler and my granddaughter Naleyla

It was almost done. I had my sister run into the dining room and get a pretty tray from our china cabinet. We got a rose from my Dad’s rose garden and put it in a nice vase. I was so proud of that breakfast. The toast was a little burnt and the the bacon on the crispier side, but my eggs were awesome. We carried the tray to her bed and the best thing about that day that I remember, is my mom’s face when she say we had made her breakfast in bed.

Just writing this makes me cry. She has been gone for 14 years now and I miss her as though it was yesterday, when she left this Earth. She kissed me, my sister and brother and said, Thank  you so much, this makes mama feel special. But I remember the special look in her eyes she gave me. She was so proud of me, she knew how much this meant to me.  I will never forget that look as long as I live. She ate that breakfast as though it came from a five star restaurant. This is properly where my love of cooking for those I love comes from.  The day I first Set the Table with Love for my Mama.

Thanks everyone for taking time out to read this post. I usually don’t write long. I just get to the recipes, but that will change. I believe setting the table with love, is much more than just good healthy food, it’s about expressing love and that love being experienced through food.

Happy Mother’s Day. 🙂

Check out these links for some yummy Mother’s Day breakfast and brunch idea.

Gluten Free Vegan Potato and Leek Waffles

Southern Style Biscuits No Lard Needed Sorry Mom

Caramelized Pears with Homemade Granola

Gigi’s Fluffy Pancakes with Nutella Almonds and Chocolate Chips