Avocado Smoothie

December 18, 2017

1 Serving || Estimated Preparation Time: 15 minutes

  Avocado Smoothie
      Nourish & Thrive
     
  
  
  Avocados are typically thought of as a savory ingredient, but they are truly nature’s shape shifters. Here, they’re a healthy fat source and the creamy base for a slightly sweet and impossibly velvety smoothie.  Avocados are technically a fruit, but with a truly unique nutrition profile; they’re packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. This smoothie will change the way you think of avocados forever. Go grab an extra-thick straw and enjoy!
  
  
  1 Serving
  1/2 hass avocado
  4 oz pear juice (coconut water or pineapple juice)
  4 oz filtered water
  6 ice cubes
  1 tsp vanilla extract
  sea salt

  Add all ingredients to a blender and puree until smooth
  If too thick, add more juice or water to adjust consistency
  

Avocados are typically thought of as a savory ingredient, but they are truly nature’s shape shifters. Here, they’re a healthy fat source and the creamy base for a slightly sweet and impossibly velvety smoothie. Avocados are technically a fruit, but with a truly unique nutrition profile; they’re packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. This smoothie will change the way you think of avocados forever. Go grab an extra-thick straw and enjoy!

Ingredients

(1/2) hass avocado
(3-4) oz pear juice (coconut water or pineapple juice would work as well!)
(3-4) oz filtered water
(6) ice cubes
(1) tsp vanilla extract
(1) small pinch of sea salt

Tools

Cutting board and knife
Countertop blender

Method

Add all ingredients to a blender and puree until smooth
If too thick, add more juice or water to adjust consistency

Adaptations

Pour into popsicle molds and try as a frozen pop treat!

Cancer Tips

The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer [More info]
It’s smooth and creamy, so suitable for managing side effects of treatment such as a tender mouth or nausea [More info]
Government Patient Education Guide [More info]
This is a great beverage if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Recipe adapted from Martha Stewart

Avocado Toast

December 17, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Avacado Toast
      Nourish & Thrive
     
  
  
      I love everything about avocado. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. I eat this morning, noon, and night - when I’m low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!
      
      
      1 Serving
     1/2 hass avacado
      1 pinch sea salt
      drizzle of extra virgin olive oil
  
  1 pinch red pepper flakes or a squeeze of lemon juice (optional)
  1 slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
  Mash the half an avocado, pinch of sea salt and about a teaspoon of extra virgin olive oil together in a small bowl with a fork
  Spread the avocado mixture on a piece of hearty toast
  Optional: Add a pinch of red pepper flakes if desired

This "recipe" isn't really a recipe at all, it's more of a reminder to use the incredible avocado in the form of the now seemingly ubiquitous "Avocado Toast". I love everything about avocados. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. Eat this morning, noon, and night - when low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!

Ingredients

(1/2) hass avocado
(1) hearty pinch sea salt
quick drizzle of extra virgin olive oil
A squeeze of lemon juice
(1) slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
(1) pinch red pepper flakes (optional)

Tools

knife with cutting board

Method

Mash the half an avocado, pinch of sea salt, about a teaspoon of extra virgin olive oil, and a squeeze of lemon juice together in a small bowl with a fork
Spread the avocado mixture on a piece of hearty toast
Optional: Add a pinch of red pepper flakes if desired

Adaptations

Add a poached omega-3 organic egg on top for a boost of protein and to take this from a snack to a meal!
Omit the red pepper flakes and lemon if you have a tender mouth
Spring: add thin slices of fresh radish and a crank of fresh black pepper
Summer: add thick slices of heirloom or local tomato and a touch more sea salt
Autumn/Winter: try thin slices of red onion and a drizzle of balsamic vinegar

Cancer Tips

The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer. [More info]
This recipe may be helpful in managing side effects of treatment such as nausea [More info}
This is a great snack or meal if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Blueberry Baseline Smoothie

December 10, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Blueberry Baseline Smoothie
      Nourish & Thrive
     
  
  
  Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass. 
  
  
  1 Serving
  1/2 banana, frozen
  2/3 cup blueberries, frozen
  1-2 tablespoons of raw almond butter
  5 ice cubes
  3/4 cups almond milk
  1 pinch of sea salt
  1 scoop of vanilla vegan protein powder (optional)

  Add all ingredients to a blender and blend until smooth
  Add water or extra almond milk if it’s a bit too thick

Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass.

Health Highlights

Blueberries are far and away one of the most powerful fruits; in studies, blueberries have been shown to prevent carcinogenesis by “inhibiting the production of pro-inflammatory molecules and products of oxidative stress such as DNA damage” (phew!). Basically, blueberries are bursting with anti-inflammatory and anti-cancer properties. Bananas are relatively high in sugar, but here, that is offset by the protein and the fats found in almond butter, and fiber in the blueberries. Ultimately, this smoothie is a balanced blend of vitamins, fiber, protein, and fats and can serve as a pleasant breakfast or hearty snack when hunger is evasive, or a tender mouth can only manage cool, soft foods.

Ingredients

(1/2) banana, frozen
(2/3) cup blueberries, frozen
(1-2) tablespoons of raw almond butter
(4-5) ice cubes
(3/4) cups almond milk
pinch of sea salt
(1) scoop of vanilla vegan protein powder (optional)

Tools

Counter top blender

Method

Add all ingredients to a blender and blend until smooth
Add water or extra almond milk if it’s a bit too thick

Adaptations

Try adding a handful of spinach or occasionally swapping blueberries for dark sweet cherries
If you’re on a calorie restrictive diet, feel free to skip the nut butter, but then don’t omit the protein powder as well

Cancer Tips

Blueberries, according to AICR, are an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Blueberries are among the fruits highest in antioxidant power, largely due to their many phytochemicals. Vitamin C protects cells’ DNA by trapping free radicals and inhibiting formation of carcinogens.In cell studies, blueberry extract and anthocyanins, as well as ellagic acid and the urolithins that form from it, decrease free radical damage to DNA that can lead to cancer. They also decrease growth and stimulate self-destruction of mouth, breast, colon and prostate cancer cells! [More info]
Bananas are a good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper [More info]
Adding ingredients like almonds increases protein, fiber, and fat in each meal and can help keep your blood sugar more stable and sustain more energy over time [More info]

Recipe by Nourish & Thrive

Curried Lime Cauliflower

November 14, 2017

4 Servings || Estimated Preparation Time: 45 minutes

  Curried Lime Cauliflower
      Nourish & Thrive
     
  
  
      Making vegetables satisfying can be a task of it’s own, leading us to sometimes do crazy things, like sneaking them into recipes until they’re unrecognizable. Not here. Cauliflower is the absolute star of this recipe, and there’s no need to hide anything. The slightly charred cauliflower has such a satisfying crunch, while the fresh lime juice and cilantro brightens everything right up. I’d try this with some of your biggest veggie critics! 
      
      
      4 Servings
     2 heads cauliflower, cut into bite-sized florets
      1 lime, zested and juiced
      1/2 bunch cilantro, roughly chopped
  1 tsp curry powder (cumin, coriander, turmeric, dry mustard)
  1/2 tsp turmeric
  1/2 tsp freshly ground black pepper
  pinch sea salt
  2 tbsp olive oil
  3 tbsp vegan mayonnaise
  Wash your veggies, and assemble the ingredients.
  Preheat oven to 450 degrees
  In a large bowl, toss the cauliflower with the (1) tsp curry powder, (1/2) tsp turmeric, (1/2) tsp black pepper, pinch of sea salt, and the (2) tablespoons of olive oil, until well coated.
  Spread the cauliflower mixture on 1-2 baking sheets, avoiding overlap and roast in the oven for approximately 20 minutes
  While the cauliflower is roasting, use the same mixing bowl from earlier to mix up the (3) tablespoons of vegan mayo, with the lime zest and lime juice.
  When the cauliflower florets are beginning to brown and crisp up at the edges, take them out of the oven, serve up a hearty helping, and then heartily drizzle the dressing over top. Sprinkle it with the chopped cilantro and sprinkle with a touch more sea salt.
  

Making vegetables satisfying can be a task of its own, leading us to sometimes do crazy things, like sneaking them into recipes until they’re unrecognizable. Not here. Cauliflower is the absolute star of this recipe, and there’s no need to hide anything. The slightly charred cauliflower has a satisfying crunch, while the fresh lime juice and cilantro brightens everything up. I’d try this with some of your biggest veggie critics!

Health Highlights

Cauliflower is one of those vegetables that just seems to check off all the right boxes. It’s what’s called a cruciferous vegetable (like broccoli, bok choy, and cabbage, just to name a few), and this group of vegetables has intense cancer fighting phytochemicals and can even help the body eliminate excess estrogen. Not only that, but cauliflower is high in fiber and is a good source of vitamins C, E, and K, as well as folate and minerals! Combined with the spices in curry blends with an extra dose of turmeric (with black pepper to help with curcumin absorption), this recipe is the pinnacle of anti-inflammatory. Turmeric can also help stimulate your appetite, so if you’re not particularly hungry during treatments, this recipe may help give you a little hunger boost!

Tools

(2) cookie sheets
(1) large prep bowl
measuring spoons
knife with cutting board

Ingredients

(2) heads of cauliflower, cut into bite-sized florets
(1) lime, zested and juiced
(1/2) bunch of cilantro, roughly chopped
(1) tsp curry powder (cumin, coriander, turmeric, dry mustard)
(1/2) tsp turmeric
(1/2) tsp freshly ground black pepper
pinch of sea salt
(2) tbsp olive oil
(3) tbsp vegan mayonnaise

Method

Wash your veggies, and assemble the ingredients.
Preheat oven to 450 degrees
In a large bowl, toss the cauliflower with the (1) tsp curry powder, (1/2) tsp turmeric, (1/2) tsp black pepper, pinch of sea salt, and the (2) tablespoons of olive oil, until well coated.
Spread the cauliflower mixture on 1-2 baking sheets, avoiding overlap and roast in the oven for approximately 20 minutes
While the cauliflower is roasting, use the same mixing bowl from earlier to mix up the (3) tablespoons of vegan mayo, with the lime zest and lime juice.
When the cauliflower florets are beginning to brown and crisp up at the edges, take them out of the oven, serve up a hearty helping, and then heartily drizzle the dressing over top. Sprinkle it with the chopped cilantro and sprinkle with a touch more sea salt. (You could also toss everything together in that same large prep bowl, if you’re going to be eating everything up in one sitting with family or friends, but I like to keep the dressing and cilantro separate for reheating leftovers!)

Cancer Tips

AICR states that one of the most studied spices for its anticancer activity is turmeric and it gets its yellow color from the well-studied compound curcumin. In lab studies, curcumin reduces inflammation and limits cancer cell growth. Studies are also looking at how curcumin – in high amounts -- may help cancer survivors [More info]

Turmeric is a spice that contains the antioxidant curcumin. According to The Dana Farber Cancer Institute, researches have found in laboratory studies that curcumin interferes with some cancer development pathways, and now human studies to test these relationships are currently in the very early stages [More info]

Though human studies are thus far inconclusive, studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which compounds found in cruciferous vegetables may help prevent cancer by: protecting cells from DNA damage, helping to inactivate carcinogens, possessing antiviral and antibacterial effects, having anti-inflammatory effects, inducing cell death (apoptosis), and inhibiting tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis) [More info]

A study, reported in the American Journal of Clinical Nutrition, suggests that some spices, including coriander, can prevent heterocyclic amine (HCA) from forming in meats during cooking. (The National Cancer Institute defines HCAs as chemicals formed when meat is cooked at high temperatures. A high consumption of foods containing HCAs is associated with a higher risk of cancer.) [More info]

Recipe adapted from It's All Easy

Sweet Potato and Black Bean Grain Bowls

February 15, 2017

4 Servings || Estimated Preparation Time: 60 minutes

  Sweet Potato and Black Bean Grain Bowls
      Nourish & Thrive
     
  
  
  Sometimes you just want something hearty, but light….filling but healthy, earthy but bright. We’re complicated, but dinner doesn’t have to be. These bean bowls are one of my favorite go-tos and I love to make a big batch and eat from it for several days. This is a meal always seems to fit the bill, regardless of the season, and you can find these ingredients all year round. The layers of flavor will brighten up a waning appetite, and your taste buds will ask for more. 
  
  
  4 Servings
  
  1 cup quinoa, well rinsed (Try a few different varieties such as red, black, white, or even a tri-colored variety)
  2 cups vegetable or chicken broth
  2 tablespoons of coconut oil, divided
  2 cans black beans, drained and rinsed
  1 red onion, diced (1/2 for cooking with the beans, the other half can be kept raw for topping)
  1 large sweet potato, scrubbed and diced in ½ “ cubes (keep the vitamin-rich skin on, just scrub clean!)
  1 teaspoons cumin
  1 teaspoons coriander
  1/4 teaspoon cayenne pepper (optional if you can manage a little spice)
  2-3 garlic cloves, minced or very finely chopped
    1 avocado, thinly sliced
    1 bunch cilantro, roughly chopped*
    6 scallions/green onions, chopped*
    1 lime, sliced into wedges
    Sea Salt to taste


  Wash and prep all your vegetables and rinse the black beans, in a fine mesh sieve or colander and set aside.
  Quinoa:
  In a medium saucepan, cook the (1) cup of quinoa according to the directions, replacing the water with broth for extra flavor and a nutrient infusion. Be sure to cover the pan and leave the quinoa undisturbed as it simmers on low heat. (constantly stirring the quinoa will result in a gloppy mess).
  Black Beans:
  Warm the small saucepan over medium heat for several minutes. Once the pan is hot, add (1/2) tablespoon of coconut oil, immediately followed by the chopped (1/2) red onion.
  Let the onions cook for 3-4 minutes until sweating, then add the rinsed black beans and let the mixture simmer. Add a couple tablespoons of water and cover the pot to hold in the moisture. Keep this on low heat while you prepare the remaining components.
  Sweet Potatoes:
  Toss the cubed sweet potato with (1) teaspoon coriander, (1) teaspoon cumin, (1/4) teaspoon of cayenne pepper (optional), and a hearty pinch of sea salt in a mixing bowl.
  Preheat your large sauté pan over medium heat for 1-2 minutes. (If making the eggs, start preheating the pan now. Details below.)
  When the large sauté pan is hot, add (1.5) tablespoons of coconut oil then add the seasoned sweet potato. Let the potatoes cook and be still for about 4-5 minutes, then give everything a stir and let them cook for 2-3 more minutes. (if the potatoes start to stick, don’t add more oil, add a tablespoon or two of water and cover the pan to let it steam a bit. It will get those bits to release right up!)
  Add the (2-3) minced garlic cloves to the sweet potato mixture and sauté for about 45 seconds until garlic is fragrant. When the sweet potatoes are soft to a fork tine, turn off the heat and cover to keep warm.
  Assemble:
  Check to make sure the sweet potatoes are soft enough, and if so, you’re ready to assemble the bowls!
  Spoon in each of the individual menu components: quinoa, black beans, sweet potatoes, then top with avocado slices, raw onion (optional - a love or hate relationship with onions is a strictly personal one!), and fresh greens like cilantro and scallions. Then finish with fresh lime juice and a hearty pinch of sea salt.

Sometimes you just want something hearty, but light….filling but healthy, earthy but bright. We’re complicated, but dinner doesn’t have to be. These bean bowls are one of my favorite go-tos and I love to make a big batch and eat from it for several days. This is a meal always seems to fit the bill, regardless of the season, and you can find these ingredients all year round. The layers of flavor will brighten up a waning appetite, and your taste buds will ask for more.

Health Highlights

Are there healthy benefits this bowl doesn’t have?? Fibrous black beans, protein-packed quinoa, and high carotenoid filled sweet potatoes are finished with omega-3 avocados, and antioxidant rich cilantro. Every single ingredient in this recipe is jam packed with nutrition! I like to make a batch of this and eat it over several days! Next level: Black Bean and Sweet Potato Tacos.

Ingredients

(1) cup quinoa, well rinsed (Try a few different varieties such as red, black, white, or even a tri-colored variety)
(2) cups vegetable or chicken broth
(2) tablespoons of coconut oil, divided
(2) cans black beans, drained and rinsed
(1) red onion, diced (1/2 for cooking with the beans, the other half can be kept raw for topping)
(1) large sweet potato, scrubbed and diced in ½ “ cubes (keep the vitamin-rich skin on, just scrub clean!)
(1) teaspoons cumin
(1) teaspoons coriander
(1/4) teaspoon cayenne pepper (optional if you can manage a little spice)
(2-3) garlic cloves, minced or very finely chopped
(1) avocado, thinly sliced
(1) bunch cilantro, roughly chopped*
(6) scallions/green onions, chopped*
(1) lime, sliced into wedges
Sea Salt

*avoid if following a neutropenic protocol

Tools

cutting board and knife
prep bowls
fine mesh sieve/colander
medium saucepan
small saucepan
medium mixing/prep bowl
medium sauté pan
wooden spoons or silicone spatulas

Method

Wash and prep all your vegetables and rinse the black beans, in a fine mesh sieve or colander and set aside.

Quinoa

In a medium saucepan, cook the (1) cup of quinoa according to the directions, replacing the water with broth for extra flavor and a nutrient infusion. Be sure to cover the pan and leave the quinoa undisturbed as it simmers on low heat. (constantly stirring the quinoa will result in a gloppy mess).

Black Beans

Warm the small saucepan over medium heat for several minutes. Once the pan is hot, add (1/2) tablespoon of coconut oil, immediately followed by the chopped (1/2) red onion.
Let the onions cook for 3-4 minutes until sweating, then add the rinsed black beans and let the mixture simmer. Add a couple tablespoons of water and cover the pot to hold in the moisture. Keep this on low heat while you prepare the remaining components.

Sweet Potatoes

Toss the cubed sweet potato with (1) teaspoon coriander, (1) teaspoon cumin, (1/4) teaspoon of cayenne pepper (optional), and a hearty pinch of sea salt in a mixing bowl.
Preheat your large sauté pan over medium heat for 1-2 minutes. (If making the eggs, start preheating the pan now. Details below.)
When the large sauté pan is hot, add (1.5) tablespoons of coconut oil then add the seasoned sweet potato. Let the potatoes cook and be still for about 4-5 minutes, then give everything a stir and let them cook for 2-3 more minutes. (if the potatoes start to stick, don’t add more oil, add a tablespoon or two of water and cover the pan to let it steam a bit. It will get those bits to release right up!)
Add the (2-3) minced garlic cloves to the sweet potato mixture and sauté for about 45 seconds until garlic is fragrant. When the sweet potatoes are soft to a fork tine, turn off the heat and cover to keep warm.

Assemble

Check to make sure the sweet potatoes are soft enough, and if so, you’re ready to assemble the bowls!
Spoon in each of the individual menu components: quinoa, black beans, sweet potatoes, then top with avocado slices, raw onion (optional - a love or hate relationship with onions is a strictly personal one!), and fresh greens like cilantro and scallions. Then finish with fresh lime juice and a hearty pinch of sea salt.

Cancer Tips

Garlic contains the oil soluble compound allicin, which forms when the garlic tissue is damaged or crushed and converts to a sulfer-containing compound. (To increase the production of this compound, mince garlic for maximum exposure, and let the garlic sit for at least 10 minutes before applying heat.) Cell and animal studies have found that garlic’s allyl sulfur compounds may play a role in cancer prevention by several mechanisms, including: inhibiting enzymes that activate carcinogens, potentially cancer-causing compounds, boosting enzymes that detoxify carcinogens, helping with DNA repair, slowing growth and stimulating self-destruction of cancer cells without disturbing normal cells, limiting cancer’s ability to spread by decreasing tumor’s ability to grow new blood vessels (angiogenesis), and garlic’s allyl sulfur compounds – both the water and oil-soluble – also seem to prevent cancer by turning on tumor suppression genes!! [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids such as sweet potatoes has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]
Cilantro has been found to suppress lead accumulation in rats, which gives promise for the use of cilantro to combat lead and other heavy metal toxicity [More info]
"Dry beans and peas are rich in fiber (20% of Daily Value) and a good source of protein (10% of Daily Value). They are also an excellent source of folate, a B vitamin. Pulses contain other health-promoting substances that may also protect against cancer: Lignans and saponins, Resistant starch, starch not digested in the small intestine, is used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells. Antioxidants from a variety of phytochemicals, including triterpenoids, flavonoids, inositol, protease inhibitors and sterols." [More info]

Recipe inspired by, Andrew Weil’s Yucatan Black Bean and Sweet Potato Tostadas in Fast Food, Good Food

Sweet Potato and Black Bean Tacos

February 14, 2017

4 Servings || Estimated Preparation Time: 60 minutes

  Sweet Potato and Black Bean Tacos
      Nourish & Thrive
     
  
  
  When in doubt: tacos. It’s a life lesson. Tacos always feel like a celebration, and these take “Taco Tuesday” to a whole new level. If you’ve tried the Sweet Potato and Black Bean Bowls, you know what kind of treat you’re in for…and if you haven’t, try it next! Either way, these tacos have the flavor profile of a fresh and tangy street-taco but with homey sensibilities; enjoy your now-fancy Taco Tuesday, or Wednesday, or Thursday… 
  
  
  4 Servings
  
  1/2) cup apple cider vinegar 
  1 red onion, diced (1/2 for cooking with the beans, the other half sliced for pickled topping!) 
  1 can black beans, drained and rinsed 
  1 large sweet potato, scrubbed and diced in ½ “ cubes (keep the vitamin-rich skin on, just scrub!) 
  2-3 garlic cloves, minced or very finely chopped 
  1 teaspoon cumin 
  1 teaspoon coriander 
  1/4 teaspoon cayenne pepper (optional if you can manage a little spice) 
  2 tablespoons of coconut oil, divided 
  4 omega-3 organic eggs (One for each taco. Simply omit to make this vegan!) 
  1 package small corn tortillas 
  1/4 cup pumpkin seeds, toasted 
  1 lime, sliced into wedges 
  1 bunch cilantro, roughly chopped* 
  Sea salt 
  favorite hot sauce (optional) 

  Wash and prep all your vegetables and rinse the black beans, in a fine mesh sieve or colander and set aside. 
  Pickled Onions:
  Pour (1/2) cup of apple cider vinegar into a glass container or small jar, then add (1/2) of the sliced red onion to quick pickle. Let them sit while you prepare the remaining components.
  Black Beans:
  Warm the small saucepan over medium heat for several minutes. Once the pan is hot, add (1/2) tablespoon of coconut oil, immediately followed by the (1/2) chopped red onion.  
  Let the onions cook for 3-4 minutes until sweating, then add the rinsed black beans and let the mixture simmer. Add a couple tablespoons of water and cover the pot to hold in the moisture. Keep this on low heat while you prepare the remaining components.  
  Sweet Potatoes:
  Toss the cubed sweet potato with (1) teaspoon coriander, (1) teaspoon cumin, (1/4) teaspoon of cayenne pepper (optional), and a hearty pinch of sea salt in a mixing bowl. 
  Preheat your medium sauté pan over medium heat for 1-2 minutes. (If making the eggs, start preheating the pan now. Details below.) 
  When the large sauté pan is hot, add (1.5) tablespoons of coconut oil then add the seasoned sweet potato. Let the potatoes cook and be still for about 4-5 minutes, then give everything a stir and let them cook for 2-3 more minutes. (if the potatoes start to stick, don’t add more oil, add a tablespoon or two of water and cover the pan to let it steam a bit. It will get those bits to release right up!)  
  Add the (2-3) minced garlic cloves to the sweet potato mixture and sauté for about 45 seconds until garlic is fragrant. When the sweet potatoes are soft to a fork tine, turn off the heat and cover to keep warm. 
   Eggs (optional):
  Take the medium sauté pan, fill it with water about 2 inches of water, season with sea salt, and bring to a boil, then lower to a simmer. 
  Stir the simmering water in the medium sauté pan, then gently drop your eggs into the water, continuing to give them a warm bath by spooning hot water over the tops of the eggs. Continue until the whites are set and the yolk is cooked to your desired doneness. (at least 4 minutes and longer if following a neutropenic protocol). Then remove the eggs with a slotted spoon to drain.
  Combine Ingredients:
  Check to make sure the sweet potatoes are soft enough, and if so, you are ready to assemble the tacos! 
  If you have a gas range, try charring the tortillas on a medium flame for a few seconds each side, then load up those tacos! 
  Start with beans and sweet potatoes as the base, top with the poached egg, then finish with the pickled onions, fresh cilantro, and crunchy pepitas (pumpkin seeds). 
  Smother the whole thing with fresh lime juice and pinches of sea salt.  
  Dash on a little of your favorite hot sauce, if desired.  

When in doubt: tacos. It’s a life lesson. Tacos always feel like a celebration, and these take “Taco Tuesday” to a whole new level. If you’ve tried the Sweet Potato and Black Bean Bowls, you know what kind of treat you’re in for…and if you haven’t, try it next! Either way, these tacos have the flavor profile of a fresh and tangy street-taco but with homey sensibilities; enjoy your now-fancy Taco Tuesday, or Wednesday, or Thursday…

Health Highlights

When you have fiber-packed black beans and carotenoid rich sweet potatoes, it’s hard to go wrong, but add the cancer prevention power of garlic, plus magnesium-filled pumpkin seeds and tangy pickled onions, and it’s a healthy party. These tacos call for eggs for some extra flavor and healthy fats, but you can easily omit them if you only have access to conventional eggs and make this entirely vegan. There’s plenty of protein and nutrients in the beans, so don’t fret! This is a great recipe to make a big batch of the sweet potatoes and black beans, then assemble easy tacos for leftovers in the days to come…if they last that long.

Ingredients

(1/2) cup apple cider vinegar
(1) red onion, diced (1/2 for cooking with the beans, the other half sliced for pickled topping!)
(1) can black beans, drained and rinsed
(1) large sweet potato, scrubbed and diced in ½ “ cubes (keep the vitamin-rich skin on, just scrub!)
(2-3) garlic cloves, minced or very finely chopped
(1) teaspoon cumin
(1) teaspoon coriander
(1/4) teaspoon cayenne pepper (optional if you can manage a little spice)
(2) tablespoons of coconut oil, divided
(4) omega-3 organic eggs (One for each taco. Simply omit to make this vegan!)
(1) package small corn tortillas
(1/4) cup pumpkin seeds, toasted
(1) lime, sliced into wedges
(1) bunch cilantro, roughly chopped*
Sea salt
favorite hot sauce (optional)

*avoid if following a neutropenic protocol

Tools

cutting board and knife
prep bowls
colander/fine mesh sieve
small glass prep bowl or jar
small saucepan
medium mixing/prep bowl
(2) medium sauté pans
wooden spoons or silicone spatulas

Method

Wash and prep all your vegetables and rinse the black beans, in a fine mesh sieve or colander and set aside.

Pickled Onions

Pour (1/2) cup of apple cider vinegar into a glass container or small jar, then add (1/2) of the sliced red onion to quick pickle. Let them sit while you prepare the remaining components.

Black Beans

Warm the small saucepan over medium heat for several minutes. Once the pan is hot, add (1/2) tablespoon of coconut oil, immediately followed by the (1/2) chopped red onion.
Let the onions cook for 3-4 minutes until sweating, then add the rinsed black beans and let the mixture simmer. Add a couple tablespoons of water and cover the pot to hold in the moisture. Keep this on low heat while you prepare the remaining components.

Sweet Potatoes

Toss the cubed sweet potato with (1) teaspoon coriander, (1) teaspoon cumin, (1/4) teaspoon of cayenne pepper (optional), and a hearty pinch of sea salt in a mixing bowl.
Preheat your medium sauté pan over medium heat for 1-2 minutes. (If making the eggs, start preheating the pan now. Details below.)
When the large sauté pan is hot, add (1.5) tablespoons of coconut oil then add the seasoned sweet potato. Let the potatoes cook and be still for about 4-5 minutes, then give everything a stir and let them cook for 2-3 more minutes. (if the potatoes start to stick, don’t add more oil, add a tablespoon or two of water and cover the pan to let it steam a bit. It will get those bits to release right up!)
Add the (2-3) minced garlic cloves to the sweet potato mixture and sauté for about 45 seconds until garlic is fragrant. When the sweet potatoes are soft to a fork tine, turn off the heat and cover to keep warm.

Eggs (optional)

Take the medium sauté pan, fill it with water about 2 inches of water, season with sea salt, and bring to a boil, then lower to a simmer.
Stir the simmering water in the medium sauté pan, then gently drop your eggs into the water, continuing to give them a warm bath by spooning hot water over the tops of the eggs. Continue until the whites are set and the yolk is cooked to your desired doneness. (at least 4 minutes and longer if following a neutropenic protocol). Then remove the eggs with a slotted spoon to drain.

Combine Ingredients

Check to make sure the sweet potatoes are soft enough, and if so, you are ready to assemble the tacos!
If you have a gas range, try charring the tortillas on a medium flame for a few seconds each side, then load up those tacos!
Start with beans and sweet potatoes as the base, top with the poached egg, then finish with the pickled onions, fresh cilantro, and crunchy pepitas (pumpkin seeds).
Smother the whole thing with fresh lime juice and pinches of sea salt.
Dash on a little of your favorite hot sauce, if desired.

Cancer Tips

Garlic contains the oil soluble compound allicin, which forms when the garlic tissue is damaged or crushed and converts to a sulfer-containing compound. (To increase the production of this compound, mince garlic for maximum exposure, and let the garlic sit for at least 10 minutes before applying heat.) Cell and animal studies have found that garlic’s allyl sulfur compounds may play a role in cancer prevention by several mechanisms, including: inhibiting enzymes that activate carcinogens, potentially cancer-causing compounds, boosting enzymes that detoxify carcinogens, helping with DNA repair, slowing growth and stimulating self-destruction of cancer cells without disturbing normal cells, limiting cancer’s ability to spread by decreasing tumor’s ability to grow new blood vessels (angiogenesis), and garlic’s allyl sulfur compounds – both the water and oil-soluble – also seem to prevent cancer by turning on tumor suppression genes!! [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids such as sweet potatoes has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]
Cilantro has been found to suppress lead accumulation in rats, which gives promise for the use of cilantro to combat lead and other heavy metal toxicity [More info]
"Dry beans and peas are rich in fiber (20% of Daily Value) and a good source of protein (10% of Daily Value). They are also an excellent source of folate, a B vitamin. Pulses contain other health-promoting substances that may also protect against cancer: Lignans and saponins, Resistant starch, starch not digested in the small intestine, is used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells. Antioxidants from a variety of phytochemicals, including triterpenoids, flavonoids, inositol, protease inhibitors and sterols." [More info]

Recipe adapted from, Andrew Weil’s Yucatan Black Bean and Sweet Potato Tostadas in Fast Food, Good Food

Watermelon Raspberry Summer Salad

January 31, 2017

6-8 Servings || Estimated Preparation Time: 30 minutes

  Watermelon Raspberry Summer Salad
      Nourish & Thrive
     
  
  
  Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes. 
  
  
  6-8 Servings
  1/2 seedless watermelon; cut into 1 inch cubes
  2 pints/containers of raspberries
  10 mint leaves, thinly sliced
  1 tablespoon honey for drizzling (bonus points if it’s a local honey!)

  Cut (1/2) seedless watermelon into 1 inch cubes
  Lightly toss cubed watermelon with (2) containers of raspberries
  Sprinkling with (10) thinly sliced mint leaves
  Drizzle with (1) tablespoon of honey
  For extra zip, add juice and zest of (1/2) lemon

Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes.

Ingredients

(1/2) seedless watermelon; cut into 1 inch cubes
(2) pints/containers of raspberries
(10) mint leaves, thinly sliced
(1) tablespoon honey for drizzling (bonus points if it’s a local honey!)

Tools

Cutting board and knife
large glass or stainless bowl

Method

Cut (1/2) seedless watermelon into 1 inch cubes
Lightly toss cubed watermelon with (2) containers of raspberries
Sprinkling with (10) thinly sliced mint leaves
Drizzle with (1) tablespoon of honey

Adaptations

For extra zip, add juice and zest of (1/2) lemon

Cancer Tips

Berries are bursting with cancer protection! [More info] All berries, but particularly strawberries and raspberries, are rich in ellagic acid which has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast! The American Center for Cancer Research recommends getting a variety of berries each week! [More info]
Watermelon is extremely rich in vitamin C (80%!) and contains 30% of your daily value of vitamin A [More info]
Watermelon is rich in lycopene which is an antioxidant that helps inhibit inflammation! While many foods lose their nutritional potency after being harvested or cut, watermelon actually increases it’s nutrients as it ripens after harvest, and retains much of it’s nutritional profile for up to seven days! So make a big batch and pull it out of the fridge as needed! [More info]
Mint soothes the stomach and can help prevent nausea [More info]

Recipe by