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.

Cauliflower Cashew Soup

November 27, 2017

6-8 Servings || Estimated Preparation Time: 75 minutes

  Cauliflower Cashew Soup
      Nourish & Thrive
     
  
  
  Cauliflower and cashews are the dream team; both of these nutritional wonders also seem to have shape-shifting ability, because the end result is utterly smooth and satisfying. This creamy dish will heartily fill you up, finishing with a satisfying crunch from stove-top-crisped grains and nuts. The perfect bowl for a chilly night, earthy veggies are rounded out with sweet shallots and finished with the zip of apple cider vinegar and the zing of lemon juice. Feel free to divide the finished soup up and stow away in the freezer (just squeeze some fresh lemon juice on it again to brighten it right back up after reheating). You’ll be all set for another night when you only have the energy for heating something up on the stove and sinking into the couch with a cozy blanket. 
  
  
  6-8 Servings
  4 tablespoons olive oil, divided
  6 shallots, thinly sliced
  4 garlic gloves, pressed/minced
  2 bay leaves
  12 fresh thyme sprigs
  Sea salt
  1/2 cup apple cider vinegar
  head of cauliflower, cut into small florets, (reserve ½ cup for topping, finely chopped)
  1 1/8 cups raw cashews, divided into (1) cup, whole and (1/8) cups, finely chopped
  1/8 teaspoon cayenne pepper
  8 cups vegetable broth
  Black pepper, freshly ground
  1/4 cup buckwheat groats
  1/2 lemon, juiced
  1/2 teaspoon paprika

  Wash, chop, and prep all ingredients.
  Soup:
  Heat a large heavy pot over medium heat for several minutes, once the pot is hot, add (2) tablespoons of olive oil and as soon as it shimmers in the pan add the (6) sliced shallots, (4) minced cloves of garlic, (2) bay leaves, and thyme leaves from (12) sprigs. Season with sea salt.
  Cook, stirring occasionally, until shallots are softened, 6-8 minutes.
  Add the (1/2) cup of apple cider vinegar and simmer for about 2 minutes.
  After setting aside (1/2) cup cauliflower for the topping, add the rest to the pot, along with (1) cup of raw cashews, and (1/8) teaspoon of cayenne pepper; season with sea salt and pepper.
  Cover the pot and reduce the heat, occasionally stirring until cauliflower is tender to a fork tine (about 20 minutes or more).
  Add the (8) cups of vegetable stock, and season again with salt and pepper. Bring to a boil, then immediately reduce the heat to a simmer; keep partially covered another 20-25 minutes. Once the cauliflower is falling apart, fish out the bay leaves and remove the pot from the heat.
  While the soup is cooling a bit, move on to the topping (below)
  Once the topping is prepared and the soup has cooled, begin blending the soup with an immersion blender until smooth. If you don’t have an immersion blender, blend the soup in batches in a counter-top blender. Check the seasoning and add more salt and pepper if needed.
  Ladle the soup into bowls and spoon the buckwheat-cashew topping over the top.
  Topping:
  Heat a small sauté pan on medium heat. Once hot, add (2) tablespoons of olive oil and immediately add the (1/2) cup finely chopped cauliflower, (1/8) cup finely chopped cashews, and (1/4) cup buckwheat groats. Season heavily with sea salt and stir often until the buckwheat is crisped and the cashews are golden.
  Remove from the heat and stir in the juice from (1/2) lemon and (1/2) teaspoon of paprika and set aside.
  Tip: This soup can be made a couple days in advance, or stored in the freezer for up to one month in glass freezer-safe containers

Cauliflower and cashews are the dream team; both of these nutritional wonders also seem to have shape-shifting ability, because the end result is utterly smooth and satisfying. This creamy dish will heartily fill you up, finishing with a satisfying crunch from stove-top-crisped grains and nuts. The perfect bowl for a chilly night, earthy veggies are rounded out with sweet shallots and finished with the zip of apple cider vinegar and the zing of lemon juice. Feel free to divide the finished soup up and stow away in the freezer (just squeeze some fresh lemon juice on it again to brighten it right back up after reheating). You’ll be all set for another night when you only have the energy for heating something up on the stove and sinking into the couch with a cozy blanket.

Health Highlights

You may know the benefits of cruciferous vegetables such as cauliflower and the healthy fats and fiber found in nuts like cashews, so here we are introducing a new tool in the arsenal: buckwheat. Neither a grain nor a product of traditional wheat, buckwheat is a seed, jam-packed with “trace minerals, including manganese, magnesium and copper. It is also a good source of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.” This recipe could be a great alternative for someone experiencing a dip in appetite as it may help stimulate hunger and is nutrient and calorie dense with the help of cashew nuts.

Ingredients

(4) tablespoons olive oil, divided into (2) tablespoons each
(6) shallots, thinly sliced
(4) garlic gloves, pressed/minced
(2) bay leaves
Leaves from (12) fresh thyme sprigs
Sea salt
(1/2) cup apple cider vinegar
(1) head of cauliflower, cut into small florets, (reserve ½ cup for topping, finely chopped)
(1 1/8) cups raw cashews, divided into (1) cup, whole and (1/8) cups, finely chopped
(1/8) teaspoon cayenne pepper
(8) cups vegetable broth
Black pepper, freshly ground
(1/4) cup buckwheat groats
(1/2) lemon, juiced
(1/2) teaspoon paprika

Tools

cutting board and knife
garlic press
large heavy pot
immersion blender
small sauté pan
handheld citrus juicer

Method

Wash, chop, and prep all ingredients.

Soup

Heat a large heavy pot over medium heat for several minutes, once the pot is hot, add (2) tablespoons of olive oil and as soon as it shimmers in the pan add the (6) sliced shallots, (4) minced cloves of garlic, (2) bay leaves, and thyme leaves from (12) sprigs. Season with sea salt.
Cook, stirring occasionally, until shallots are softened, 6-8 minutes.
Add the (1/2) cup of apple cider vinegar and simmer for about 2 minutes.
After setting aside (1/2) cup cauliflower for the topping, add the rest to the pot, along with (1) cup of raw cashews, and (1/8) teaspoon of cayenne pepper; season with sea salt and pepper.
Cover the pot and reduce the heat, occasionally stirring until cauliflower is tender to a fork tine (about 20 minutes or more).
Add the (8) cups of vegetable stock, and season again with salt and pepper. Bring to a boil, then immediately reduce the heat to a simmer; keep partially covered another 20-25 minutes. Once the cauliflower is falling apart, fish out the bay leaves and remove the pot from the heat.
While the soup is cooling a bit, move on to the topping (below)
Once the topping is prepared and the soup has cooled, begin blending the soup with an immersion blender until smooth. If you don’t have an immersion blender, blend the soup in batches in a counter-top blender. Check the seasoning and add more salt and pepper if needed.
Ladle the soup into bowls and spoon the buckwheat-cashew topping over the top.

Topping

Heat a small sauté pan on medium heat. Once hot, add (2) tablespoons of olive oil and immediately add the (1/2) cup finely chopped cauliflower, (1/8) cup finely chopped cashews, and (1/4) cup buckwheat groats. Season heavily with sea salt and stir often until the buckwheat is crisped and the cashews are golden.
Remove from the heat and stir in the juice from (1/2) lemon and (1/2) teaspoon of paprika and set aside.

Storage Tips

This soup can be made a couple days in advance, or stored in the freezer for up to one month in glass freezer-safe containers

Cancer Tips

Eating nuts like cashews is associated with higher survival rates in colon cancer. In a 2013 study published in the New England Journal of Medicine, research showed people who ate nuts every day were 11 percent less likely to pass away from cancer than people who consumed no nuts. [More info]
Studies indicate some protective associations of Allium vegetable (shallots/onions/garlic) consumption against cancers, particularly cancers of the gastrointestinal tract. [More info]
Human studies are thus far inconclusive, but studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which compounds found in cruciferous vegetables such as cauliflower, may help prevent cancer: They help protect cells from DNA damage, help inactivate carcinogens, have antiviral and antibacterial effects, have anti-inflammatory effects, induce cell death (apoptosis), inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis) [More info]
According to the AICR, cruciferous vegetables, which are high in fiber lower the risk of colon cancer. Additionally, non-starchy vegetables such as cauliflower likely lower the risk of mouth, pharynx and larynx cancers. [More info]
Buckwheat is a seed jam packed with “trace minerals, including manganese, magnesium and copper. It is also a good source of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.” [More info]
From the results of a 2007 study, it is suggested that buckwheat hull possesses anticancer properties against a variety of different cancer cells. [More info]

Recipe adapted from bonappetit.com’s “Cauliflower-Cashew Soup with Crispy Buckwheat”

Citrus Omega Sweet Potatoes

November 15, 2017

2 Servings || Estimated Preparation Time: 75 minutes

  Citrus Omega Sweet Potatoes
      Nourish & Thrive
     
  
  
  There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result. 
  
  
  2 Servings
  2 sweet potatoes
  1 orange, sliced into wedges
  1/4 cup chopped walnuts (raw)
  1 tsp virgin coconut oil
  1/4 tsp ground cinnamon
  pinch of flaky sea salt

  Preheat the oven to 400F degrees.
  Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
  Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
  Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
  While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
  Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result.

Health Highlights

Sweet potatoes are rich in carotenoids (such as beta-carotene) which has been linked to a reduced risk of cancer reoccurrence. Carotenoids work like antioxidants to help improve immune response and we can use all the help bolstering immunity we can get both during treatment and after! Topped with Omega 3-packed walnuts, anti-bacterial/blood sugar-regulating cinnamon, and a zip of juice from freshly squeezed orange wedges, this recipe tastes sweet and naughty, while providing a satisfying nutritional boost.

Ingredients

(2) sweet potatoes
(1) orange, sliced into wedges
(1/4) cup chopped walnuts (raw)
(1) tsp virgin coconut oil
(1/4) tsp ground cinnamon
pinch or two of flaky sea salt

Tools

cutting board and knife
(1) baking sheet

Method

Preheat the oven to 400 F degrees.
Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

Adaptations

Almonds can be substituted for the walnuts.
For extra zip and a boost of antioxidants, try zesting the oranges to sprinkle on top

Cancer Tips

Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. They also contain a broad range of other potentially protective compounds [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 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]
Cinnamon has a long history of use as an herbal medicine. Laboratory studies have shown that cinnamon has antibacterial, anti-inflammatory, and antioxidant properties. It was also shown to lower blood glucose levels in patients with type 2 diabetes but more studies are needed to confirm such effects. [More info]

Recipe adapted from MarthaStewart.com

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