Kale & Quinoa Salad

Quinoa & Kale Salad

This salad is easy to put together and if left undressed will store easily in the fridge since kale is sturdier than lettuce. Make it the night before and bring it with you for a quick lunch. The quinoa, green beans, kale, sesame seeds, and apricots are all good sources of fiber containing plant lignans.

Yields 2 Servings

Ingredients:

  • 1 cup cooked quinoa
  • 1 cup blanched green beans
  • 1.5 cups curly kale – chopped
  • 1/2 cup cooked diced chicken
  • 2 tbs sesame seeds
  • 2 tbs dried apricots, chopped
  • 2 tbs sliced scallions

For the dressing combine:

  • 4 tbs EV olive oil,
  • 3 TBS lemon juice,
  • 1/2 tsp nutritional yeast,
  • ¼ sea salt
  • pepper to taste

Directions:
Combine all the salad ingredients. Toss with the dressing and enjoy cold.

Recipe may be doubled or tripled and eaten through out the week.

 

Easy Manhattan Style Clam Chowder

Manhattan Clam Chowder

This recipe is packed with magnesium, a calming mineral that helps the body manage stress and PMS. The canned clams make it an easy weeknight meal. But if you have the time and know how, you can cook and shuck your own clams but make sure to reserve the cooking liquid and use it in the soup in place of the clam juice as this juice contains the minerals from the clams.

When selecting canned products make sure that you check labels to avoid MSG. Also when using canned fish and shellfish, extra salt is often added as a preservative, so make sure you taste your soup before adding additional salt.

Yields 6 Servings. This soup freezes well so make the whole batch!

Ingredients:

4 strips of uncured bacon, diced
2 medium yellow onions, diced
2 cloves garlic, minced
1/2 teaspoon thyme

2 bay leafs
3 cups kale or other green
1 cup diced celery
½ cup dry white

2 cup diced yellow or white potato skin on

4 cups chicken stock
14.5 oz can diced tomatoes

1 cup clam juice

6.5 oz can minced clams in juice

10oz can whole baby clams
1 tablespoon chopped fresh parsley leaves
Salt and freshly ground black pepper

Directions:

In a large soup pot sauté the bacon over medium heat until just starting to crisp. Add the onions and garlic to the pan. Cook the onions, stirring occasionally, until they are wilted and lightly caramelized, about 5 to 7 minutes. Add the bay leafs, thyme, celery to the pan and continue to cook, stirring occasionally until the peppers soften, about 5 minutes. Deglaze the pan with the white wine (add it all at once and scrape the bottom of the pan to loosen any stuck on bits of caramelized food.) Add the stock, potatoes, tomatoes, and clam juice. Bring pot to a boil and reduce to a simmer until the potatoes are tender. Add the clams, kale, parsley, and salt and pepper, to taste, and cook for a final 5 minutes. Stir well to blend and serve.

Health Benefits of Easy Manhattan Style Clam Chowder

Clams – Clams are a low fat, high protein seafood choice with an above average amount of healthful minerals such as selenium, zinc, iron and magnesium and B vitamins like niacin. Zinc and magnesium can help regulate an abnormal menstrual cycle. And magnesium helps with low libido and symptoms of PMS. (Source: Seafood Healthfacts: Making Smart Choices: Clams. Retrieved from: http://seafoodhealthfacts.org/seafood_choices/clams.php & U.S. National Library of Medicine. Prolactin. (1997 – 2014). A.D.A.M., Inc. Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/article/003718.htm)

Onions – Are a rich source of quercetin a flavonoid that appear to have anti-inflammatory and antioxidant effects. The flavonoids in onions are in the outer most peel, so be careful to only peel off the outer papery skin to maximize health benefits. The sulfur in onions is also thought to lower blood levels of cholesterol and triglycerides, improve cell membrane function in red blood cells. provide cardiovascular support. (Sources: The American Cancer Society. Retrieved from: http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/quercetin & The George Mateljan Foundation (2001-2014). Worlds Healthiest Foods: Onions. Retrieved from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45)

Chicken Stock – The benefits of homemade chicken stock and other stocks come from the bones used to create it. By simmering bones in water with a bit of acid added to it, like cider vinegar, the minerals are extracted from the bones and now in a soup from easily digested by the body. The bones also leach out gelatin, which aids in digestion and many intestinal disorders. (Source: Fallon, S. (2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictorcrats. Revised Second Edition. New Trends Publishing, Inc. Brandywine, MD. (116-117).