Kale-Carrot-Cabbage Salad

It is the start of a new year and naturally the focus is shifting from indulgence to wellness. As much as I love healthy treats… I LOVE veggies even more!

I would like to propose another challenge: Eat veggies 3 times every day!

For those participating in the Fuel Up, this is one of action steps they have committed to. One easy way to get more veggies is to throw a big salad together. And I mean BIG! The great thing about veggies is you can eat a TON of them! It turns out you don’t need to be so worried about portion control when you are choosing the RIGHT foods.

If you have not heard about the Fuel Up, click this link to my website to learn more. Participants are gearing up to start on January 5^th and I have sent them care packages full of goodies to ensure their success over the next month. One helpful handout I included was a list of Approved Salad Dressings. I’ll let you all in on the list so you can start building a better salad in 2014!

In the New Year, eat nourishing foods, and eat in abundance until you are full and satisfied. Wow! What a relief! No more New Years diets! Hope you all had a great holiday and are starting off the year strong. Here is one of my favorite go-to salads when I feel like I need a detox…. It's almost 10 cups of salad and you can eat the whole dang thing! 

Kale-Carrot-Cabbage Salad

Ingredients

• 4 cups green cabbage, shredded (~1/2 head)
• 3 cups lacinato kale, confetti chopped (~1/2 bunch)
• 2 cups shredded carrots (~1 large carrot)
• ½ cup kidney beans, canned (drain and rinse)
• Dressing of choice (I love Whole Foods Garlic Tahini Dressing)

Preparation Instructions

1. Toss all ingredients together and enjoy!

Bring it for lunch!!

Fuel Facts

Numbers: 358 calories, 20 g protein, 3 g fat, 76 g carbs, 22 g fiber
**The WHOLE recipe (without dressing)

Ingredient Breakdown:

v Cabbage – Part of the cruciferous vegetable family, cabbage is a fantastic source of fiber and boasts numerous health benefits. It’s ability to bind bile acids help lower cholesterol significantly when eaten regularly. Slightly steaming the cabbage will enhance this action even further.

           

Cabbage is also extremely beneficial to digestive tract. The glucosinolates in the vegetable are used to make anti-inflammatory isothiocyanates (ICTs). These ICTs help regulate bacteria in the gut, keeping it a healthy environment.

v Kale – You won’t here me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

v Carrots – These root vegetables were named for their high content of the carotenoid, beta-carotene.  This antioxidant helps protect against cancer and is good for eye health.  Carrots are also naturally sweet, which makes them a good addition to baked goods, stews, curries, and a variety of other dishes.

v Beans – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

Carrot Cake with Cashew Frosting

This weekend we celebrated a big birthday. Daniel’s dad, Ken, turned 60! Such a milestone. I’m sure it comes as no surprise that I volunteered to make the cake. Carrot cake was the request so I set out to make a nourishing version of the commonly butter & cream laden recipes.  Bonus – I got to try out all of my new Christmas gifts for the kitchen!

The cake was a hit, and again… I found myself eating it for breakfast the next day. If you haven’t yet guessed, I love treats and I love indulging in them for breakfast. I hope this recipe finds its way to your table!

Carrot Cake with Cashew Frosting

Ingredients

Carrot Cake:

• 2 cups whole wheat flour
• 1 cup almond meal
• 1 cup date sugar
•  2 tsp allspice
• 1 tsp cinnamon
• 2 tsp baking powder
•  3 eggs
• 1 ½ cup almond milk
• 1 cup applesauce
• 3 cups shredded carrots

Cashew Frosting:

• 1 ½ cup cashews, soaked
• ¼ cup almond milk
• ¼ cup honey
• 2 tsp vanilla extract
• ½ cup shredded coconut (optional)

Preparation Instructions

Carrot Cake:

1. Preheat oven to 350 degrees F.
2. Mix together the dry ingredients.
3. In a separate bowl, whisk eggs and mix in wet ingredients.
4. Combine the wet and dry ingredients. Mix in carrots.
5. Pour in a lightly greased 8” round cake pan and bake for 60 minutes.
6. Let cool completely before removing from pan.

Cashew Frosting:

1. Soak cashews in water for 2-4 hours.
2. Drain cashews and add to food processor with remaining ingredients.
3. Process until thoroughly combined.
4. Add shredded coconut (optional).
5. Spread on cake. Top with chopped pecans (optional).

 

Cake batter, step by step.

Cashew frosting after processing.

Cashew frosting with coconut.

Fuel Facts

Numbers:  255 calories, 8 g protein, 12 g fat, 35 g carbs, 5 g fiber

            **For 1 piece of cake, cut into 16 total pieces.

Ingredient Breakdown:

v Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Date Sugar – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health. Date sugar is made from dehydrated, ground dates and is a good alternative for granulated sugar in baked goods.

v Egg – Eggs have the highest biological value of any protein source. This means that you can achieve more of the benefits with less of the protein. Contrary to popular belief, the dietary cholesterol in eggs is not associated with increased blood cholesterol (the type of cholesterol that is linked to heart disease). This misconception is continually being disproven with current research.

In fact, the yolk is a nutritional power house, containing high amounts of choline, a B-complex vitamin, and vitamin B12. Choline has been linked with better brain function and is important in preventing fat accumulation in the liver. Adequate B12 in the diet is crucial for preventing anemia as well as neurological deterioration. B12 deficiencies have been associated with Alzheimer’s disease in the elderly and neural tube defects in newborns.

v Applesauce – Apples are naturally sweet, so look for unsweetened varieties. In any baked goods calling for butter or oil, you can swap out applesauce to yield a moist, low-fat treat.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

v Cashews – The tree nuts have a lower fat content than most other nuts and most of this fat is in the form of monounsaturated oleic acid, the same heart healthy fat found in olive oil. One quarter cup of cashews provides about 38 percent of your daily needs for copper, a mineral that acts as a coenzyme in many body processes. 90 percent of copper in the body is used to create the transport protein ceruloplasmin. Ceruloplasmin aids in the oxidation of iron, allowing iron to bind to transferrin for transport to body tissues. Without adequate copper intake, iron-deficiency anemia can occur.

v Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide, which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Vanilla – Using vanilla in baked goods enhances the flavor, decreasing the need for large amounts of sugar. Some believe it may have aphrodisiac effects and help with intestinal gas, but neither of these benefits have been confirmed through research.

v Carrots – These root vegetables were named for their high content of the carotenoid, beta-carotene.  This antioxidant helps protect against cancer and is good for eye health.  Carrots are also naturally sweet, which makes them a good addition to baked goods, stews, curries, and a variety of other dishes.

Maple Cranberry Brussels Sprouts & Walnut Crusted Honey Mustard Cauliflower

If you still have some holiday entertaining to do, here are the veggie sides I served at Christmas dinner. They were a hit! The Brussels sprouts were voted favorite dish of the holiday!

You can put both dishes in the oven together. They require about the same roasting time.

Before Roasting

Maple Cranberry Brussels Sprouts

*I did not measure for this recipe so mix as much or as little as you like.

Ingredients

• Brussels sprouts, quartered
• Fresh cranberries
• Pecans, raw & unsalted
• 1 part maple syrup
• 1 part olive oil
•  Salt to taste

Preparation Instructions

1. Pre-heat oven to 400 degrees F.
2. Toss Brussels sprouts and cranberries with maple syrup and olive oil. Reserve some for after roasting.
3. Spread on baking sheet and sprinkle with salt. Top with pecan halves.
4. Bake for 30-40 minutes.
5. Toss with reserved maple syrup & olive oil mixture. Serve.

After Roasting

Fuel Facts

Numbers: I do not have them for this recipe since I was not measuring.

Ingredient Breakdown:

v Brussels Sprouts – The vegetable is higher in glucosinate than any others in the cruciferous family. When digested, glucosinates break down into several cancer-fighting compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. These may help protect cells from DNA damage and inactivate carcinogens.

v Cranberries – The berries get their beautiful color from anthocyanins, phytonutrients in the flavanoid category. Cranberries contain several other phytochemicals as well, all of which may have anti-inflammatory and antioxidant properties.

      The acidity of cranberries has long been credited for their ability to prevent urinary tract infections (UTIs). However, recent studies have shown that this may be due to the content of another phytonutrient, proanthocyanidin (PAC). PAC may prevent bacteria from attaching to the urinary tract lining which in turn protects against UTIs. Researchers believe this same anti-bacterial effect may help prevent the development of stomach ulcers.

v Pecans - The nuts contain healthy fats and phytochemicals that help lower cholesterol. Antioxidants in pecans include ellagic acid, vitamin E, beta-carotene and lutein. They are also a great source of protein & fiber.

v Maple Syrup – Made from the sap of the maple tree, this sweetener is a great natural alternative to refined sugar. Maple syrup is also high in zinc and manganese, nutrient that boost the immune system.

v Olive Oil – The oil gained popularity when research came out supporting the Mediterranean diet. About 70% of the fat in olive oil comes from oleic acid, a monounsaturated fat found to lower blood cholesterol and improve the ratio of LDL (bad) to HDL (good) cholesterol. Olive oil also hosts a wide range of phytonutrients which leads to benefits in almost all of the body systems.

 

Before Roasting

Walnut Crusted Honey Mustard Cauliflower

*I did not measure for this recipe so mix as much or as little as you like.

Ingredients

• Cauliflower, chopped into small pieces
• Chopped walnuts
• 1 part honey mustard
• 1 part olive oil
• Salt to taste

Preparation Instructions

1. Pre-heat oven to 400 degrees F.
2. Toss cauliflower with honey mustard and olive oil. Reserve some for after roasting.
3. Spread on baking sheet and sprinkle with salt. Top generously with chopped walnuts.
4. Bake for 30-40 minutes.
5. Toss with reserved honey mustard & olive oil mixture. Serve.

After Roasting

Fuel Facts

Numbers: I do not have them for this recipe since I was not measuring.

Ingredient Breakdown:

v Cauliflower – The cruciferous vegetable is high in vitamin C and vitamin K, promoting a healthy immune system and helping fight inflammation. Cauliflower is also full of fiber, aiding digestion and elimination. Eating more cruciferous vegetables is one of the best things you can do for your health.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Mustard – Mustard seeds are a good source of selenium, a nutrient known for its anti-cancer effects. Selenium has also been shown to benefit those suffering from rheumatoid arthritis and asthma due to it’s anti-inflammatory properties. Mustard is a low-calorie, low-fat condiment, great for spreading on sandwiches, mixing into tuna & adding flavor to meat & veggies.

v Olive Oil – The oil gained popularity when research came out supporting the Mediterranean diet. About 70% of the fat in olive oil comes from oleic acid, a monounsaturated fat found to lower blood cholesterol and improve the ratio of LDL (bad) to HDL (good) cholesterol. Olive oil also hosts a wide range of phytonutrients which leads to benefits in almost all of the body systems.