Page 19 - Florida Sentinel 3-17-17

Recipes
Beets
This red colored veggie is rich in minerals like zinc, iron and Mag- nesium along with calcuim. It again detoxifies your body.
Red Velvet
Pancakes (gluten free)
Broccoli is the healthiest of all, it also helps detoxify your body to the fullest. It has potent Anti Can- cer properties and is also rich in Vitamin C and even high on Fiber.
The Greenest Salad
1 medium head / 6 oz romaine or baby romaine lettuce
1 medium head of broccoli / 8 oz / TK g or equivalent broc- colini, florets and stalks cut into small bite-sized pieces
1 small avocado, sliced
1/3 cup toasted pistachios
a bit of crumbled feta
big splash of balsamic tar- ragon vinaigrette*
Directions: Bring a large saucepan of water to a boil, salt as you would pasta water, add the broc- coli and simmer for just a minute or so until the broccoli is bright and just tender. Drain, run under cold water to stop cooking, pat dry with a clean cloth, and set aside.
Trim the base off the head of romaine, then slice it crosswise into 1/2-inch strips of lettuce. Wash well and dry gently but completely.
Set aside someplace cold until ready to use.
Just before serving, in a large bowl, combine the broccoli, lettuce, and pistachios with a generous slug of vinaigrette.
Toss well, add the avocado, and gently toss once or twice more, Serve topped with the feta, and a pinch of salt if needed.
*Balsamic tarragon vinaigrette: In a blender or food processor, combine 1 small peeled shallot, 1/4 cup tarragon, 1/3 cup flat-leaf parsley, 1/4 cup balsamic vinegar, 2 teaspoons Dijon mustard, scant 1/2 teaspoon fine grain sea salt, and 3/4 cup extra virgin olive oil, and a squeeze of fresh lemon juice. Pulse until smooth, taste, and adjust with more lemon juice, salt, (or a kiss of something sweet), if needed. Makes about one cup of dressing.
Broccoli
1/2 cup + 2 tablespoons gluten- free oat flour
• 1/4 cup almond meal
• 1/4 cup sweet rice flour
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 2 eggs
• 1/2 cup unsweetened almond
milk
• 3 1/2 tablespoons beet puree • 3 tablespoons pure maple syrup
• 2 tablespoons unsweetened applesauce
• 1 tablespoon oil
• 1 1/2 teaspoons vanilla extract • unrefined coconut oil [or other] for the pan
Directions: Mix the dry ingredients together in a large bowl.
Whisk the wet ingredients together in another bowl until fully combined.
Add the wet to the dry and stir with a large spoon until just com- bined.
Let the batter sit for 10 minutes without disturbing.
Heat a griddle or large pan over medium and grease well.
Scoop approximately 1/4 cup scoops of batter in the pan and swirl around with a spatula or spoon to about 5” wide.
Let cook 2-3 minutes until you see the top filled with bubbles. Then flip and cook another 1-3 minutes until golden brown.
This red colored veggie is rich in minerals like zinc, iron and Magne- sium along with calcuim. It again detoxifies your body.
Beet Puree
1 dark red large beet
1-2 tablespoons unsweetened almond milk
1 teaspoon lemon juice
Directions: Wash and cut ends off the beet.
Cut or peel the skin from the beet.
Cube the beet and steam for about 18-22min until fork tender.
You can also roast the cubed beet in the oven wrapped in foil with a little oil at 375* until tender.
Rinse with cold water and place in a blender, food processor, or use an immersion blender.
Combine with the milk and lemon juice and puree until the con- sistency of applesauce is reached.
Let cool fully and store covered in the fridge for 5-7 days.
Sea-
weed
This vegetable grows in the sea. It is mainly used in sushi dishes but we can prepare it with salad, soup and other main coarse dishes too. It’s rich in fiber, proteins and has the right amount of io- dine which our body requires. It’s a very good stress buster veggie which also boosts our Metabolism.
Seaweed Soup
.7 oz. dried seaweed
4 Oz. beef(shank or brisket), diced or sliced or chicken
3 tablespoons soy sauce for soup (45ml) 1 tablespoon sesame oil (15ml)
7 cups drinking water 1 clove of garlic, minced
Salt for seasoning
Directions: First, soak the seaweed in the cold water for about 1 hour. Then, wash and drain it. And cut them in 2-inch (5cm) pieces.
In a soup pot, add in 1 tablespoon of sesame oil and 1 clove of garlic.
Then add in the 130g of beef. Beef brisket and shank are fine with this soup. It should be diced or
sliced in this size.
And add in 2 tablespoons of soy sauce.
On medium heat, sauté until the beef is cooked. Then add in the seaweed and sauté for another 3
minutes.
Pour in the water and add in 1 tablespoon of soy sauce. Then bring to a boil. Reduce heat and sim-
mer for 20 minutes.
Asparagus
This vegetable does wonders in stress as it is high on folic acid it just uplifts your mood.
Asparagus Soup
2 tbsp. olive oil
1 onion, finely chopped 14 oz. asparagus, finely chopped
18 fl oz. hot chicken stock
(vegetarians may substi- tute vegetable stock) salt and freshly ground black pepper
4 tbsp double cream
Directions:Heat the olive oil in a saucepan over a medium heat. Add the onion and fry for four minutes, until softened.
Add the asparagus and cook for another two minutes.
Add the stock and bring to the boil. Season, to taste, with salt and freshly ground black pepper and reduce the heat to simmer for 5-7 minutes, until the asparagus is cooked through.
Add the cream and blend with a hand blender until smooth.
FRIDAY, MARCH 17, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B