Page 32 - Florida Sentinel 1-20-17 Edition

Recipes
Grounding Winter Salad
Why it works: Leafy greens like kale and in-season root veg- etables pack in fiber, vitamins, and minerals. Plus, this salad comes with a meditation to keep you calm and grounded—and banishing stress is a key component of staying your healthiest.
5 tablespoons (75 mL) extra-virgin olive oil, di- vided 4 baby potatoes, sliced (I prefer the colored ones, but any kind will do!)
1 teaspoon dried oregano 2 teaspoons fine sea salt, divided 2 teaspoons garlic powder, divided 2 teaspoons onion pow- der, divided 1⁄2 cup (44 g) quartered Brussels sprouts 1 clove garlic, thinly sliced 1 shallot, thinly sliced 1⁄4 cup (31 g) sliced carrot 2 teaspoons slivered al-
monds 1 teaspoon ground turmeric 1 teaspoon curry powder
teaspoon ground corian- der 1 cup (68 g) chopped kale 1 cup (29 g) spring mix salad
Miso Mushroom Ramen
Why it works: Mushrooms contain beta-glucan, which can lower your inflammatory response and kick your immune system into high gear. Miso is rich in probiotics, which contain friendly bacteria that can have a powerful impact on your immunity. Ramen is bad in so many ways, but here is a way to make this comfort food good for you.
4 cups grass-fed and finished bone broth of choice (can substitute for vegetable broth) 1⁄2 cup red miso paste 1 tablespoon toasted sesame oil
5 to 6 garlic cloves, minced 5 shiitake mushrooms, thinly sliced
Directions: Combine ingredients and sim- mer on low for 30 minutes to 1 hour.
Ingredients for Sauteed Kale: 1 bunch of kale, de-stemmed and chopped into strips 2 tablespoons sesame oil 1 tablespoon tamari 1 tablespoon rice wine vinegar 6 to 7 garlic cloves, thinly sliced
Directions: Add sesame oil to a hot pan and add sliced garlic cloves. Stir and fry until crisp and golden brown. Remove half of the garlic from pan and reserve for garnishing bowl.
Add kale to pan and allow kale to wilt. Once tender, add in tamari and rice wine vinegar
and mix in well. Remove from heat and re- serve until plating.
Ingredients for Noodles: 1 package of black bean noodles
Directions. Prepare as directed; strain and reserve till ready to serve.
Building Your Bowl:
Start by adding a healthy portion of black bean noodles to the center of a bowl.
Add the bone broth and mushrooms. Next add your kale, egg if you desire, and garnish with fried garlic, scallions, sesame seeds, red pepper flakes, nori strips, and a
drizzle of hot chili oil. Enjoy nice and hot.
Directions: Preheat the oven to 425°F (220°C, or gas mark 7). Lightly grease 2 baking sheets with 2 tablespoons (30 mL) olive oil and set aside.
In a small bowl, combine the potatoes, oregano, 1 tablespoon (15 mL) olive oil, and 1 teaspoon each of the salt, garlic, and onion powder, and mix until thoroughly coated. Transfer the po- tatoes to one of the prepared baking sheets and roast for 10 min- utes or until the edges turn crisp and golden brown.
Meanwhile, combine the Brussels sprouts and 1 tablespoon (15 mL) olive oil in a small bowl and toss with the remaining 1 tea- spoon salt, garlic powder, and onion powder. Arrange them on the other prepared baking sheet and roast in the oven for 5 to 7 minutes, or until the edges turn crisp and golden brown.
Heat the remaining 1 tablespoon (15 mL) olive oil in a frying pan over medium heat. Add the garlic and shallot and sauté for 1 minute until fragrant. Add the sliced carrots, almonds, turmeric, curry powder, and ground coriander, reduce the heat, and lightly sauté for several minutes, until the shallots and gar- lic are browned.
Divide the kale and spring mix between 2 individual serving bowls. Add the roasted potatoes and Brussels sprouts, and then finish with the carrot mixture.
Classic Chicken Soup
Why it works: The old wives' tale about chicken soup is actually true. Gut-healing bone broth, garlic, and veggies make this soup a soothing meal for when you're feeling depleted. Research found that particular anti-inflammatory properties and amino acids in chicken soup can help re- duce symptoms of respiratory infections.
3 garlic cloves, minced 5 carrots, diced 2 onions, diced 4 celery stalks, diced
1 3-pound whole chicken, cut into 8 pieces 6 cups water 1/3 cup chopped fresh dill
1 teaspoon fine sea salt, more for salt- ing the chicken and more to taste 1/2 teaspoon black pepper, more to taste
1 bay leaf
Directions: Place garlic, carrots, onion, and celery into the insert of your slow cooker. Pat chicken dry and season generously with sea salt, chicken into the slow cooker Add in the water, dill, salt, pepper, and bay leaf. Set on low for 8 hours
Once done, discard the bay leaf and remove the chicken to shred. Place chicken back into the slow cooker. Taste and adjust seasoning as desired.
FRIDAY, JANUARY 20, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B