10 awesome probiotic foods and Why to eat them!

The human body contains more foreign microbes than human cells. In fact there are trillions of microbes in your gut alone. However, you also have a healthy microbiome in your mouth, in your eyes and on your skin. That begs the question(s): Are you feeding your little friends properly? Are you eating enough probiotic (microbe) rich food?

You may ask why you need to feed them and, if you have so many, why eat more? These are all good questions. The chances are that you are indeed feeding them, but, if fed the wrong thing, certain microbes can become overgrown and take over, causing negative symptoms including: fatigue, brain fog, digestive distress, sinus infections, and more.

By feeding them the proper, healthy kinds of probiotic foods, you cancel out the overgrowth in favor of a healthy gut population. When this microbiome is in balance, wonderful things can happen.

10 reasons to eat probiotic rich foods

  1. Provide enzymes to aid in digestion– These enzymes are especially helpful for the middle-age diet. Probiotics boost enzyme levels, which decline with age. They also contribute to anti-aging and longevity.
  2. Build a protective barrier along the digestive tract. This barrier prevents leaky gut, which allows larger molecules than normal to pass through, leading to food sensitivities or allergies and even autoimmune disorders.
  3. Produce anti-biotic and anti-viral substances to protect the gut and the body. These substances provide immune protection for the gut and the entire body.
  4. Help lower the pH in the digestive tract. These helpful little bugs produce the short chain fatty acids butyric acid and proprionic acid. “these organic acids lower the ph in the GI tract, making it more acidic which reduces the growth of pathogenic bacteria.”
  5. Nourish and energize the cell lining of the GI Tract – “It is estimated that the gut cells receive 60-70% of their energy from bacterial activity.”
  6. Produce vitamins – This further enhances the nutrition value of the probiotic food.
  7. Eliminates toxins and waste from the colon.
  8. Positively improve mood and aid in depression.
  9. Improved weight loss through reduced balanced microbiome and reduced sugar cravings.
  10. Manage GI disorders – many disorders of the GI tract could be due to an imbalance in the microbiome. Probiotic rich food can help balance the microbiome and bring stability to the GI tract.

10 awesome probiotic rich foods

Now that we know why to eat them, we need to know which foods are best. While you can buy some at the store, it’s always best to make your own, which is easy and inexpensive. I’ll be posting a greek yogurt recipe this Thursday on my KITCHEN BLOG. Also look for a DIY Sauerkraut recipe there next week.

  1. Kefir – This can be either water/coconut water kefir or dairy kefir. Water kefir is a bubbly drink that is often flavored with small amounts of fruit juice. Dairy kefir is simlar to yogurt but with a buttermilk texture. I favor this over yogurt due to the diversity of the microbes in the kefir, which can be anywhere from 10 strains to more than 30. Yogurt typically has only a few.
  2. Sauerkraut – As most of you know, this is fermented cabbage. I highly recommend making your own. Store bought sauerkraut is often pasteurized and contains no microbes. Proper sauerkraut is high in vitamin C, as well as digestive enzymes.
  3. Kombucha – This is a fermented and effervescent black tea. It helps support energy, digestion and liver detoxification.
  4. Yogurt – Most of you will buy this in the store. If you do, I recommend organic yogurt. Make sure the package says “active cultures”
  5. Kvass – I must admit, this one is unfamiliar to me. “Kvass is a traditional fermented beverage having a similar taste to beer. Much like kombucha because of its fermentation process and probiotic benefits, it is commonly made from stale, sourdough rye bread.”
  6. Apple cider vinegar – We’re talking about the raw-unrefined apple cider vinegar, which will often say “with the mother” on the label. ACV is known to help reduce cholesterol, improve insulin sensitivity, and weight loss.
  7. fermented pickles and veggies – Once again, we are talking about proper fermented pickles, not the canned, vinegar pickles in the store. Fermented veggies are packed with healthy probiotics
  8. Traditional buttermilk – or cultured buttermilk. Once again, if you buy buttermilk in the store and it says “cultured buttermilk”, make sure it says “active cultures” on the label.
  9. Miso – Miso is “created by fermenting soybean, barley or brown rice with koji. Koji is a fungus, and the fermentation process takes anywhere from a few days to a few years to complete.” Some of the world’s centenarians eat fermented soy and miso!
  10. Brine-cured olives – Once again, olives are eaten throughout the Mediterranean, home of some of the world’s oldest people! Make sure to choose organic olives from a small company.

Closing thoughts

As I venture into the world of food fermenting, I have discovered how easy and inexpensive it is to make some of the world’s healthiest foods. Remember, food fermenting has been around for 1000’s of years as a way of food preservation. Take time to experiment and find the foods you like best. Your little buggy friends will thank you, and so will your body!

Nutrition 101: A Beginner’s Guide to the Anti-Aging Okinawa Diet

This week, I’ve been discussing longevity and places around the world with the most centenarians (100 year olds). Okinawa, Japan is one of those places, as discovered by bluezones.com. Just how much healthier were the people of Okinawa than those of use here in the good old USA?

source: http://www.ncbi.nlm.nih.gov/pubmed/17986602

As you can see in the chart above, made with data from 1995, the people of Okinawa were much healthier than individuals here in the USA or even their counterparts in mainland Japan. If you’ll notice I did say “were” healthier. Sadly, as our western culture has infiltrated this beautiful island, the younger generations have forgotten the ancient and healthy food culture of the Okinawan people. But just what is that culture and it’s benefits beyond that of longevity?

What is the Okinawa Diet?

The Okinawan Diet is an ancient way of eating for the people of Okinawa, Japan. Okinawa is located in the Ryukyu Islands of Japan.

The life expectancy in Japan is 84 versus the USA life expectancy of 78.8. With that said, Okinawa has more than 5 times as many centenarians as the rest of Japan. So, what is the secret? What is so different about the Okinawan way of life? How do Okinawans differ from the rest of Japan or the world for that matter? It all boils down to the Okinawan diet and lifestyle.

The Okinawa Diet: Living to 100

Nutritionfacts.org

What do Okinawans eat?

The Okinawa Diet is a whole food, plant based diet, rich in leafy greens, as well as yellow and orange vegetables. While they do eat rice, their main source of starch is purple sweet potatoes. They eat only small amounts of meat, mainly pork, and dairy. Legumes and soy are also emphasized in this anti-aging diet. The Okinawa diet contains relatively little processed food.

Health Benefits of the Okinawa Diet

  • Large amounts of anti-oxidants
  • naturally calorie restricted
  • low fat and low sugar
  • improved immunity
  • ant-aging
  • improved brain health – not only are Okinawan people among the longest living, they also have some of the lowest rates of dementia in the world!
  • lowers risk of heart disease
  • lowers risk of cancer
  • improved bone health

How you can eat the Okinawa Way

  • Practice Hara Hachi Bu – this translates to “eat until you are eight parts out of ten full.” This is a practice from Confucius that reminds us to stop eating when we are 80% full
  • Eat mindfully – In the west, we scarf down our food as if we haven’t eaten in weeks. It’s not uncommon to gobble up our food on the run or while driving. This is opposite of the Okinawa philosophy. Take your time and think about what and how you are eating. Think about your “satiety ” or fullness level.
  • 1200 calories per day – I highly doubt the ancient Okinawa people actually counted calories. However, when you base your diet on plants, you will naturally eat fewer calories. The main concept here is our 2000 calorie diet here in the west is far too much. There is more and more research showing the longevity and anti-aging benefits of a calorie restricted diet. For more information on calorie restriction, see my article on the CRON DIET.
  • Eat the rainbow – Eat a variety of fruits and vegetables, of all colors. The colors of plants is what gives them specific nutrients not found in other foods. The more varied your diet, the more colorful your diet, the healthier it is.
  • Start eating sweet potatoes – they don’t have to be purple. Okinawan people eat all colors of sweet potatoes. These tasty gems are filled with fiber, vitamin A, vitamin C, vitamin B6, vitamin B5, vitamin E and potassium.
  • Limited amounts of HIGH QUALITY protein – stay away from CAFO and mass produced forms of protein. Since you will be limiting the amount of protein, you’ll want to go for quality over quantity. Aim for wild caught seafood, grass fed beef, pastured chickens/eggs, and organic pork.
  • Limit grains and dairy – While the Okinawa diet does include dairy and limited amounts of rice, these foods are greatly limited. In fact, if not for the legumes, the Okinawa diet could be considered largely paleo in nature.

Closing thoughts

You don’t have to jump in with both feet, as we often try to do when changing our diet. Start gradually by implementing mindful eating. Add a few vegan meals to your week. Slowly begin to cut back on processed foods. You don’t have to go from eating the Standard American Diet 100% of the time to eating the Okinawa diet 100% of the time. It doesn’t have to be all or nothing. Use the 85/15 rule. Gradually work up to eating the Okinawa diet 85% of the, and allow yourself some fun foods 15% of the time.

Until next time, Namaste my friends.

Tamara

Sources

  1. https://draxe.com/nutrition/okinawa-diet/
  2. https://nutrineat.com/health-benefits-of-okinawa-diet
  3. https://www.nutrition-and-you.com/okinawa-diet.html
  4. https://www.healthline.com/nutrition/foods/sweet-potatoes#vitamins-and-minerals

Nutrition 101: The Upside Down Pyramid

Presently, a full two-thirds of Americans are overweight or obese, and childhood obesity has tripled over the past 30 years.” Do these statistics surprise you? This quote is from a wonderful article written by Dr. Joseph Mercola.  In it, Dr. Mercola discusses the Standard American Diet (S.A.D.) which is filled with highly processed and refined “food”, and  how these foods are making us fat. He also discusses the  faulty science behind the USDA’s food guide pyramid, which was replaced with My Plate in 2011.

Comparing the Mediterranean Diet Pyramid

The USDA food guide pyramid (pictured above) encourages individuals to eat between 6 to 11 servings of breads and cereal per day.  Most carbohydrates, whether complex or simple, are essentially chains of sugar, bonded together. When these chains are digested, the body breaks them down into individual molecules of sugar. So, basically, your body doesn’t know the difference between a can of soda and a piece of whole wheat bread.

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The only difference between the soda and the bread, is the length of time it takes for those sugars to be processed by the body.  Because the bread contains fiber, the process of breaking down the molecules of sugar takes longer. But, in the end, the bread will break down into the same sugar molecules that are contained in the soda. For more information on just how carbohydrates are processed, see this article from New Health Advisor. Now, don’t get me wrong, I am not demonizing all carbohydrates by any means. Carbohydrates are ESSENTIAL to any healthy diet.

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While My Plate (pictured above), has slightly lowered the amount of grains, it eliminated fat from the picture. Fat is very important for our body. Deficiency in essential fats can cause serious health problems. For more information on the importance of fat in the diet, check out this in depth look at fat at the Weston A Price Foundation.

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So, just how do we eat healthy, if the food guides provided by the government are faulty? It’s not rocket science, in fact, the secret to eating healthy is fairly simple. Are you ready? Just eat REAL FOOD. You’re probably saying “Well if I’m not eating real food everyday, what am I eating?” When I say “real food”, I mean whole food,  not the packaged, refined and chemically laden food most of us eat every day. At my house we call refined food “food like substances.” They look, smell and taste like food, but they’re  not.

Whole vs Processed vs Refined:

Why Whole Foods are The Best Foods - Natural Health

What is a “whole food”?

Whole food is defined as food, as close to its natural state as possible, which is supportive of health, and does not contribute to disease . Whole food is generally intact, and sold with little or no packaging. This is food the way mother nature intended it, such as apples, broccoli, beef, chicken, fish, or eggs. Whole food does not necessarily need to be a whole plant, but part of a plant, such as rice, nuts, seeds or legumes. Since these foods are picked directly from the plant, in the natural state, the essential nutrients remain intact.

What is a “processed food”?

These foods, which start as whole foods, are altered through cooking, refining or juicing. For example, a potato would become processed as it is cooked and mashed prior to eating. Other examples include grinding wheat berries into whole wheat flour or cooking brown rice to make it edible.

If it came from a plant… EAT IT!!!! | KarmaFree Cooking

What is a “refined food”?

A refined food is a barely recognizable, minimized version of a whole food. These foods have been chemically, or mechanically processed, resulting in the elimination of some or all essential nutrients . Typically, additives, preservatives and flavor enhancers have been added to increase shelf life . Some examples include lunch meat, potato chips and bleached white flour.

#MondaMantra If your food can go bad, it’s Good for you ...

Whole foods are nature’s foods. Whole foods are the animals and eggs fresh from the farm, or fruit plucked from the tree or vegetables pulled from the earth. You can walk into a wheat field and pick handfuls of wheat berries, but, you can’t walk into a wheat field and pick a bag of flour or loaf of bread. That is the difference between whole foods, processed foods and refined foods.

Health Benefits of Whole foods

Phytonutrients and antioxidants: Whole fruits and vegetables contain phytonutrients or plant nutrients. These nutrients, which give plants their bright color, contain antioxidants, helping to reduce inflammation, sugar cravings and fight chronic, degenerative diseases such as cancer, Alzheimer’s disease, heart disease and type-2 diabetes.

More good-fat: Whole foods, such as fish, grass-fed beef and plants increase the amounts of healthy omega-3 fats in the diet .

Lots of fiber: Fruits, vegetables and whole grains contain lots of fiber. While fiber cleans the digestive tract, feeds our good bacteria and keeps us full, it also helps lower risk of disease such as stroke, cancer, coronary heart disease and obesity.

Nutrient-dense: Whole foods are very nutrient-dense. This means they are low in calories, but very high in essential nutrients, so you get more “bang for your buck”

Reasons to Avoid Refined Foods

Refined flour, sugar, and high-fructose corn syrup: Refined sweeteners and carbohydrates are empty calories, and considered “negative nutrients.”  This means the body needs to use its own reserves of essential nutrients to digest the food. These sweeteners also cause chronic diseases such as, fatty liver disease, obesity, insulin resistance and diabetes.

Artificial ingredients: These ingredients are chemicals and not actually food, such as coloring, preservatives, flavor enhancers and texture agents . Studies show that these chemicals can lead to cancer, allergies, hyperactivity, brain disorders and Alzheimer’s Disease

Trans fats and processed oil: Refined foods are high in “bad fats” such as trans fats and processed vegetable oils, including soy, and corn oil. These fats can cause inflammation in the body, leading to many different chronic diseases, as well as heart disease.

Genetically Modified Organisms (GMO’s): Refined food contains GMO’s, which are genetically engineered to either resist pests or herbicides. Studies show these foods lead to tumors, allergies, liver and kidney damage, or organ failure.

The upside down pyramid:

Now that you know the difference between whole, processed and refined food, you may be wondering what type of whole foods you should eat and how much. Well, a picture is worth a thousand words as they say. Dr. Mercola has developed a pyramid as a guide for how to eat healthy. The base of the pyramid is healthy fat and vegetables. The next level of the pyramid is healthy, organic, grass-fed or free-range protein. The next layer is fruit, which should be eaten in moderation due to the sugar content. And, finally, the tip of the pyramid is grains, cereals and pasta.

mercola-food-pyramid-v2

Whole food alternatives to popular refined food:

The following chart is from website Weed em and Reap. It contains healthy, whole food alternatives to standard American food.

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Cooking whole food can be easy:

Now, you may be thinking that whole foods aren’t very convenient and take a long time to cook.  As I showed in my blog: “5 whole food breakfasts in 5 minutes or less”, it can be very easy.

Check out this recipe from Primavera Kitchen. It’s a simple and delicious whole food dinner. The Asparagus, Sweet Potato, Chicken Skillet can be prepared in under 30 minutes.  ENJOY!

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Asparagus, Sweet Potato, Chicken Skillet

How to eat healthy: Is the CRON diet for you?

Are you a CRONie? What the heck is a CRONie? This is a term given to individuals who eat a CALORIC RESTRICTED with OPTIMAL NUTRITION diet. What exactly is the CRON diet and why would you want to try it?

pollan

What is the CRON diet? (1)

The CRON diet is really a misnomer. CRON is a lifestyle, NOT a fad diet. People who adhere to the CRON lifestyle restrict calories an average, 30 to 50% daily for years or even decades, while eating a diet high in vitamins, minerals and anti-oxidants. The goal is to reduce calories without becoming nutrient deficient. In other words, you can’t reduce calories, then eat anything you want, up to that calorie goal. So no meals at McDonald’s! CRON is a nutrient dense way of eating. Adherents to this lifestyle eat whole foods, mainly plants, with small amounts of fat, protein and whole grains. Basically, CRONies restrict calories, eat a very healthy, nutrient dense, whole food diet, and minimize the intake of harmful substances.

Why would you want to eat the CRON diet?

In a nutshell, people live a CRON lifestyle to prolong their lives, it really is that simple. The belief is that caloric restriction will prolong life, and there is scientific evidence to support these claims. Many scientific studies have shown that if you reduce the caloric intake of rodents by 30%, they will live 30% longer (3). As you might imagine, this is much more difficult to prove in humans and scientists are still researching this aspect of the CRON diet.

Here are several scientifically proven benefits

of the CRON diet in humans (3,4):

  • prevents age-related chronic disease:
    • stroke
    • heart disease
    • diabetes
    • cancer
  • lower cholesterol and blood pressure
  • healthy heart and arteries
  • reduces inflammation and autoimmune disorders
  • improves digestion, bowel disorders
  • reduces signs of aging, including healthier skin and hair
  • improves immunity

Possible problems with the CRON diet (1)

I think, at least for me, the main issue with CRON is simply sticking with the lifestyle. After all, humans are not known for their ability to eat a low calories diet, especially when we are surrounded and bombarded by junk food on a daily basis. With that said…

Here are some possible problems associated with CRON:

  • feeling cold easily
  • hunger (while in a weight loss phase – this does pass as the body adjusts)
  • social pressure
  • reduced libido (if this happens, you’re missing some nutrients)
  • hating it – if this happens, this lifestyle is not for you

Cold Water Fish In Diet - cocogala

Tips on implementing the CRON diet… (2)

  • Study food labels
  • Learn how to estimate portions sizes
  • you can’t eat too many vegetables, so load up
  • Eat fruit (especially strawberries) instead of other sweets
  • Eliminate sugar
  • Variety is the spice of life. Make your diet colorful
  • Eat only when you’re hungry
  • Sit down, relax and be mindful when you’re eating (don’t eat on the run)
  • Use small plates – you eat less
  • Use intermittent fasting principles – eat first meal later and last meal earlier
  • Don’t jump into the lifestyle full force. Do it gradually by slowly eliminating problem foods and cutting calories

An example of a CRONie.

In the following video, you’ll meet Dave Fisher, an avid CRONie, who has been restricting calories for 20 years. Keep in mind, when you watch this video, Dave is 53 YEARS OLD!

Closing thoughts

I hope you found this interesting. Part of the reason I decided to post this today, was due to the assignment I had this past weekend, which was on energy restriction and aging. I haven’t received my grade yet, but as soon as I do, I’ll share the results of my research with you. Suffice it to say, I was VERY impressed with the health benefits of the CRON diet. With that said, CRON is VERY hard to maintain, which is why I have found alternatives, which mimic CRON, without having to cut calories…. But, I’ll tell you more about that later.

Until next time…Namaste my friends.

Tamara 

Sources:

  1. http://www.optimal.org/voss/cron_overview.html
  2. http://www.optimal.org/voss/easycron.html
  3. Omodei, D., and Fontana, L.,  (2011). Calorie restriction and prevention of age-associated c chronic disease. NIH public access. doi:10.1016/j.febslet.2011.03.015 Retrieved from: https://febs.onlinelibrary.wiley.com/doi/full/10.1016/j.febslet.2011.03.015

 

How to eat healthy – The Okinawa Diet: Living to 100 | NutritionFacts.org

I’m currently doing a literature review for a school assignment and have been researching calorie restricted diets and aging. I’ll write a blog report on what I’ve found in the near future, but had to share this with you now. At one point, the Okinawans’ were the healthiest and longest living people on the planet. This video highlights just what the traditional Okinawan diet is and why it’s so healthy. Sadly, Okinawa has been infiltrated by fast food and the Western Standard American Diet, leaving the current Okinawan people the heaviest people in Asia. Here’s the video:


What would happen if you centered your diet around vegetables, the most nutrient-dense food group?

Source: The Okinawa Diet: Living to 100 | NutritionFacts.org

What’s Your Nutritional Type? (FREE online quiz & e-cookbook)

As a future holistic nutrition consultant and educator, I am learning that there is no such thing as a “bad diet” or “good diet” for all humanity. What you quickly learn when studying holistic nutrition, is everyone is unique, and what is good for one person, may be incredibly bad for another person. We learn the concept of “biochemical individuality.” Basically what this means is there is no one perfect eating plan for all humans…it means that every human being has a unique food plan and eating style unique to them and their biochemistry.

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So, this leads me to tell you that carbs aren’t bad….fat isn’t bad…Certain body types prefer carbs, while other body types prefer fat and protein,  AND, still other body types like a combination of both.

Obviously, there is much more to it than that, because you need to break it down into micronutrient deficiencies, DNA issues, digestive issues, joint issues….whew, there’s so much involved. Suffice it to say, don’t demonize any of the macronutrients. Your body needs them all in some form or fashion.

On the most basic level, what it comes down to, is which foods YOUR body prefers. Some people do well with Atkins/keto style diets, while other flourish on vegan/vegetarian/high carbohydrate style diets. Nutrition professionals refer to this as your “nutritional type or ID”.

 

What is a nutritional type?

A nutritional type is a way of eating that is unique to the individual, and allows the body to properly metabolize food, and optimize nutrient absorption. Nutrient types are broken down into THREE CATEGORIES:

  1. PROTEIN TYPE – Large amounts of protein and fats, with small amounts of carbs
  2. CARB TYPE – Large amounts of HEALTHY carbs (mostly vegetables) with small amounts of protein and fat.
  3. MIXED TYPE –  Equal amounts of all three. This one is a hybrid of the other two.

Mercola-Food-Pyramid-v2

Through research and experience, Dr. Joseph Mercola, and others who use this method, have found approximately equal amounts of people in each group. They’ve also found that protein types tend to get sick more frequently. This is because the standard American diet (SAD) is VERY high in carbohydrates, and protein types who eat the SAD diet will suffer because of it.

When you understand your unique type, you will select foods which will be the most healing for your body. The theory behind nutritional typing is that the body will be eating proper foods, absorbable by the body, which leads to increased energy, ideal weight, and improved health.

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What’s your nutritional type?

CLICK HERE

to take

Dr. Mercola’s

FREE

Nutritional Type Test!

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The test only takes a couple of minutes. This test is similar to the test we’re taught to use with future clients to determine a food plan, and the beginnings of a treatment. First, you’ll sign up for a mercola.com account, which is free, no credit cards needed. After you sign up for an account, you’ll be taken to the test link. You’ll see a video (the video below), then click a link and take the test. After the test, you’ll be told your nutritional type, as well as given a link to a type description, BUT, you get other free items as well!

  • food chart/instructions
  • food list
  • free 367 page e-cookbook

Here, Dr. Mercola discusses the nutrition type, the test and what you get after the test.

Closing thoughts!

I’ve taken this quiz in two different forms, three different times. I’ve taken one through my school, with Depke Wellness, as well as the one above with Dr. Mercola. Though there are a few differences, both tests and eating plans are very similar AND, my results were the same for both tests. Stay tuned on Thursday for my next edition of “Fit by 50” to find out what MY NUTRITIONAL TYPE is and what I’ll be eating! (AND, if I lost any weight!)

 

How to eat…Eggplants – dozens of recipes & ideas to tempt your tastebuds!

UPDATE: July 13, 2018 – 7:55 p.m. – I made lasagna with my eggplant last night. I really enjoyed it. My family isn’t a fan of eggplant, but actually ate the lasagna. So, I give it a thumbs up.

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Here’s part of my dinner tonight! Eggplant fries with homemade Tzatziki sauce that went with the burgers we made on our grill! YUM! I really liked them! (My boys, not so much. My better half thought they were okay- keep in mind, they don’t like eggplant!) If you like eggplant, you’ll definitely like these. Crunchy on the outside, creamy on the inside. CbOTmO6rTwSXgchZjzSEnw.jpg


Eggplants! Quite frankly, they’re a mystery to me. I’ve gone out of my way to avoid them, never really knowing how to make or prepare them. But, they’ve been thrown my way so I’ve decided to embrace them,

Normally, I’d be posting a “How to Eat Healthy” article on food additives today. But, that sounded quite boring. I decided to put my food additive series on hold for the summer, in favor of something a bit more fun…RECIPES! So, today, I’m sharing my EGGPLANT RECIPE search results with all of you.

You see, I belong to a local food coop, which delivers locally grown vegetable/fruit boxes each week. For the past 2 weeks, I have received a mixture of different eggplants. Aren’t they gorgeous! I didn’t know they came in such beautiful colors! AND how about those white ones!!!

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I also belong to a Facebook group called The Cook’s Cook Community Forum. Normally, I’d simply Google recipes, but this time, I decided to post a photo of my beautiful eggplants in the forum and ask for recipe suggestions. Boy am I glad I did! WOW! The people there were SOOO helpful! As of the writing of this article, 64 people had reacted to my photo (now at 78 as of last update) and DOZENS of people had replied to my request for recipe ideas. Below is a link to my post and a list of some of the dozens of suggestions made by the community:

Link to my eggplant Facebook Post on Cook’s Cook Community Forum

  • Baba Gnoush
  • Eggplant Casserole (I’ve discovered that this is moussaka)
  • Caponata
  • Roasted in the oven w olive oil , salt , pepper , garlic powder
  • Fermented eggplant’, which was basically sliced and either fermented like pickles or like kimchi
  • stuffed eggplant by Julia Child
  • Grilled eggplant
  • Lots of curry dishes with eggplants
  • Fry them up and put Swiss or provolone, tomatoes, pickles and ketchup on them with a bun and make eggplant burgers.
  • Mousakka
  • Chinese style: Cut into chunks, pan fry them. Then spicy soy bean paste, ground meat, add in eggplants, oyster sauce, sugar, Chinese cooking wine, thicken the sauce with corn starch water, dish out. Serve with steamed rice.
  • Cut vegetable length wise, Scoop out the middle, saute with other vegetables, onions and garlic (whatever seasoning you wish).Slightly cook skin in oven while sauteing the inside. Re-stuff eggplant case and bake for 15 mins @ 350 degrees; top off with cheddar cheese and bake for 3 mins, remove from oven. SERVE.
  • Eggplant fries
  • Pasta ala Norma
  • Brinjal pickle.Great curried relish. So nice with potatoes and spinach served with lamb.
  • Chinese garlic eggplant
  •  Grilled (brush on some balsamic/olive oil marinade first), pasta alla Norma, and …we used to pickle … quite yummy! Fry them up like you would for parm and then freeze them. Then you can make eggplant parm any time with so little effort!
  • Grilled with fresh mozzarella and tomato and basil drizzled with a good olive oil and balsamic.
  • Toasted eggplant goes great on pizza
  •  Eggplant lasagna, substituting the noodles with thin sliced egg plants. It was very good. She said it was easy. Hope this helps.
  • Roast them with garlic, red onion, red pepper, zucchini and toss with orzo, lemon juice & olive oil. Serve at room temp for great summer side or main.
  • Babaganouj
    Veggie Lasagna
    Skewer and grill it
    Stuff it–vegan/vegetarian/carnivorian
    Desserts
  • Diced eggplant and potato curry in a spicy tomato gravy
  • Baigan Bharata
  • Stuff them with a crab meat stuffing and bake!
  •  bake it, slice very thin and it is crispy like it is fried…salt for 20 minutes, rinse and then bread with 1) flour, 2) egg, and 3) bread crumbs with Parmesan cheese. Melt butter in Pyrex dish and get hot. Place eggplant in a single layer in 425 oven. Flip 1/2 way.
  • Eggplant marinara to serve over pasta or layer in lasagna.
  • Sausage and eggplant pasta, grilled eggplant salad
  • Thin sliced and fried with Louisiana brand seasoned fish fry,  delicious!
  • Slice them really thin. Bake the slices in olive oil. Make a hand- kneaded mixture of mozzarella, some prosciutto and mint leaf. Roll that in. One medium eggplant is good for some 15-16 rolls. Put these in a 200C oven for 10 minutes, sprinkled with some oil and white wine. A simple but delicious Puglia recipe, lovely !
  • You can make them salad after you frying them add a sauce ( yougurt+garlic+ black paper and a bit of salt…) Also you can stuff them with a mixture of mince meat and rise and spiced with cumin..black paper .. salt
  • Not pickled but tastes pickled if you spear them, steam them and toss them in a sauce (soy sauce, vinegar, sesame oil, sesame seeds and red chili pepper flakes or paprika). It is a traditional Korean side dish.
  • Grilled Eggplant with lentils on top..Turkish..google it..several recipes will come up
  • To pickle, slit small eggplants up to stem, but don’t cut through. Stream until just tender and drain for a couple of hours, weighted. Stuff with a mixture of minced celery, garlic, carrot, and chili pepper. Pack in jar, along with a couple of halved jalapeno or Fresno peppers. Cover with brine composed of 1 Tbsp. kosher salt per quart of water. Be sure all the eggplants are entirely submerged.  Cover jar with a cloth secured with a rubber band, and set at room temperature. They will ferment for 3 weeks or so. Taste to know when they’re ready. Store in refrigerator or use low-temperature pasteurization for room temperature storage.. These are very good.
  • eggplant, olive, and red pepper tapenade.
  • This is a very nice way of eating eggplant with chips, tortillas on the side or as an side-dish with rice. Baingan (Eggplant) Bharta with Curd (Yogurt)

Onto some recipes…

Some of the kind people in the group left links to recipes. Here they are!

(I’ve added a few of my own, based on some of the more popular suggestions)

EGGPLANT AND CHUTNEY

NILOUFER’S KITCHEN

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Green Coconut Chutney

  • 2 cups fresh or dry grated coconut
  • 10-15 green chillies (or to taste)
  • 1 packed cup coriander leaves
  • 1 small raw green mango, peeled and chopped with seed removed
  • Juice of ½-1 lemon
  • 2 tbsp jaggery or sugar (or to taste)
  • ¼ tsp salt
  • 10 mint leaves
  • Grind ingredients very finely to make a smooth chutney.
  • The chutney should be spicy, sweet, and sour  tweaked to suit your taste.

Eggplant

  • 8 long, thin Japanese eggplants with stems on, slit lengthwise on one side, leaving stem on

CLICK HERE FOR COMPLETE RECIPE

Vengna nu bharat

NILOUFER’S KITCHEN

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  • ½ kg large eggplant(s)
  • 4 tbsp oil
  • 2 tsp cumin seeds
  • 2 finely chopped onions
  • 4 spring onions finely chopped
  • 4 spring green garlic finely chopped
  • 1” piece ginger finely chopped
  • 7 cloves of garlic finely chopped
  • 3-6 green chillies finely chopped
  • 1 small bunch coriander leaves finely chopped
  • 1 tsp salt
  • 1 ¼ cups thick yoghurt (keep at room temperature)
  • 2 tsp sugar
  • Rigatoni With Sautéed Eggplant and Tomatoes

CLICK HERE FOR THE COMPLETE RECIPE

Rigatoni With Sautéed Eggplant and Tomatoes

REAL SIMPLE

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  • 12 ounces (5 1/2 cups) rigatoni
  • 3 tablespoons olive oil
  • 1 medium eggplant, cut into 1/2-inch pieces
  • kosher salt and pepper
  • 3 cloves garlic, thinly sliced
  • 1 pint grape or cherry tomatoes, halved
  • 1/4 cup fresh mint, torn
  • 1/2 cup grated ricotta salata or Parmesan

CLICK HERE FOR COMPLETE RECIPE

Weeknight Skillet Eggplant Gratin

with Herbed Creme Fraiche

OLIVE JUDE

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  • 2-3 medium to large eggplants, sliced ½″ thick
  • salt & pepper
  • olive oil
  • 1 32 ounce jar of tomato sauce, like Rao’s marinara
  • 1 tbsp fresh thyme, finely chopped
  • 3 tbsp fresh chives, finely sliced
  • 3 tbsp fresh parsley, finely chopped
  • 12 ounce container of creme fraiche
  • ½ cup grated parmesan cheese

CLICK HERE FOR COMPLETE RECIPE

The Best Baba Ganoush Recipe

SERIOUS EATS

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  • 3 medium Italian eggplants (about 2 pounds total)
  • 3 medium cloves of garlic, minced
  • 2 tablespoons juice from 1 lemon, plus more as desired
  • 3 tablespoons tahini
  • 1/3 cup extra-virgin olive oil, plus more for serving
  • 1/4 cup chopped fresh parsley leaves
  • Kosher salt

CLICK HERE FOR COMPLETE RECIPE

Perfect Caponata

THE GUARDIAN

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  • 1 large aubergine (about 500g), cut into 2cm dice
  • 1 large courgette, cut into 2cm dice
  • Salt
  • Vegetable or sunflower oil, to fry
  • 3 tbsp olive oil
  • 1 large red onion, sliced
  • 2 celery sticks, cut into 2cm dice
  • 1½ tsp chilli flakes (optional)
  • 150g ripe tomatoes, diced
  • 40g capers
  • 40g green olives, stoned and quartered
  • 40g sultanas or raisins
  • 1 tbsp sugar
  • 150ml passata
  • 100ml red wine vinegar
  • 1 tbsp grated dark chocolate
  • 40g toasted almonds or pine nuts
  • Small bunch of mint, leaves picked

CLICK HERE FOR THE COMPLETE RECIPE

Stir-Fry Szechwan Eggplant

CSA FOR THREE

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  • 2 lb eggplant, Asian style is best but I used a mix of Asian and traditional globe eggplant and it worked great
  • 4 T vegetable oil, divided
  • 2 T sesame oil, divided
  • 1 T fresh ginger, minced
  • 3 cloves garlic, minced
  • 2 t sriracha sauce, or to your taste
  • 1/2 c water or vegetable broth
  • 3 T soy sauce
  • 1 T rice wine vinegar
  • 1 T brown sugar
  • 1 T cornstarch
  • Fresh cilantro for garnish

CLICK HERE FOR THE COMPLETE RECIPE

Grilled Shrimp and Eggplant

With Asian Fish Sauce and Mint

NY TIMES

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  • 2 ½ pounds eggplant, scrubbed, trimmed and cut into 1-inch chunks
  • ½ cup extra virgin olive oil
  • ¾ teaspoon kosher salt, more as needed
  • 1 pound extra large shrimp, shelled
  • 1 large garlic clove
  • 2 tablespoons chopped fresh mint, plus sprigs for garnish
  • 1 tablespoon nuoc mam or nam pla fish sauce, or to taste

CLICK HERE FOR THE COMPLETE RECIPE

MOROCCAN HONEY GLAZED EGGPLANT

BUNSEN BURNER BAKERY

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  • 2 large globe eggplants, thickly sliced
  • salt
  • 1/4 cup olive oil
  • 5 tablespoons honey
  • 1 large lemon, juiced
  • 2 cloves garlic, minced
  • 2 tablespoons ginger, minced
  • 2 teaspoons cumin
  • 1 teaspoon harissa (substitute with a pinch of chili flakes or a slash of hot sauce if you can’t find harissa)
  • 1/2 cup chopped fresh cilantro (or parsley, if you’re not a cilantro fan)

Moroccan Chicken with

Eggplant, Tomatoes, and Almonds

Bon Appetit

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  • 6 tablespoons olive oil, divided
  • 3 cups sliced onions
  • 6 large garlic cloves, minced
  • 1 tablespoon Hungarian sweet paprika
  • 1 1/2 teaspoons coarse kosher salt
  • 1 teaspoon turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon fennel seeds, ground
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground ginger
  • 2 cups drained canned diced tomatoes (from 28-ounce can)
  • 1 cup water
  • 3 tablespoons (or more) fresh lemon juice
  • 8 chicken thighs with bones, skinned
  • 8 chicken drumsticks, skinned
  • 1 large eggplant, unpeeled, cut into 1-inch cubes
  • 1 tablespoon chopped fresh marjoram
  • 1/2 cup whole blanched almonds or slivered almonds, toasted
  • Chopped fresh cilantro

Chinese Yu Xiang Eggplant

CHINA SICHUAN FOOD

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  • 2 Asian long eggplants
  • 3 pickled red pepper (or replace with fresh Thai red peppers), finely chopped
  • 1 tablespoon broad bean paste (Doubanjiang)
  • 2 garlic cloves, chopped
  • 1 tablespoon chopped ginger
  • 2 green onions, white part and green part separately chopped
  • Coriander for decoration
  • 2 tablespoons of vegetable cooking oil
  • 1 teaspoon salt for soaking
Stir fry sauce
  • 1 tablespoons light soy sauce
  • 1 tablespoons black vinegar
  • 1 tablespoon cooking wine
  • 2 teaspoons cornstarch
  • 1 teaspoon sugar
  • 1 tablespoon water
  • Salt as needed

CLICK HERE FOR THE COMPLETE RECIPE

Grilled Marinated Eggplant

EPICURIOUS

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  • 1/2 cup loosely packed fresh flat-leaf parsley leaves
  • 2 tablespoons drained capers
  • 1 medium garlic clove, peeled and sliced
  • 1/2 teaspoon dried oregano, preferably Sicilian
  • 1/4 teaspoon minced peperoncini or red pepper flakes
  • 1/4 cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper
  • 1 medium eggplant (3/4 pound), peeled and sliced about 1/3″ thick
  • 3 tablespoons balsamic vinegar

CLICK HERE FOR THE COMPLETE RECIPE

GRAIN FREE LASAGNA

GLUTEN & GRAIN FREE GOURMET

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  • 1-2 eggplants, sliced 1/2″-3/4″ thick (need a yield of 8 slices)
  • 2-3 Tablespoons olive oil
  • 1 15-16 oz. container ricotta or cottage cheese (drained)
  • 3 eggs
  • 1/2 cup parmesan cheese
  • 2 Tablespoons oregano
  • 2 teaspoons sea salt
  • 1/2 teaspoon black pepper
  • 1 cup fresh spinach leaves (optional)
  • 1 cup marinara sauce (time-saving tip: use Aldi’s organic basil spaghetti sauce – it’s grain free and soy free!)
  • 1-2 cups meat sauce (I use our family recipe, but you don’t have one, just brown some ground beef, oregano, and garlic salt; add some fresh or canned tomatoes and simmer for an hour)
  • 4-5 slices of mozzarella, Monterey jack or other white cheese of preference (shredded is fine, but shred from bar cheese – the commercial varieties often contain corn starch, potato starch, or other fillers to keep it from sticking together)

CLICK HERE FOR THE COMPLETE RECIPE

Classic Pasta alla Norma

NY TIMES

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  • Extra-virgin olive oil
  • 1 small onion, diced
  •  Salt and pepper
  • 2 garlic cloves, peeled
  •  Pinch of crushed red pepper
  • 12 basil leaves, plus a few basil sprigs for garnish
  • 4 cups peeled, chopped tomatoeswith juice, fresh or canned
  • 3 or 4 small eggplants (about 2 pounds), peeled and cut into 1-inch cubes
  • 1 pound pasta, such as penne, rigatoncini or spaghetti
  • 1 cup coarsely grated ricotta salata
  • ¼ cup toasted bread crumbs, preferably homemade

CLICK HERE FOR THE COMPLETE RECIPE

MOUSSAKA (GREEK EGGPLANT CASSEROLE)

SAVEUR

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  • 2 cups plus 3 tbsp. extra-virgin olive oil
  • 6 bay leaves
  • 2 sticks cinnamon
  • 1 large yellow onion, finely chopped
  • 2 lb. ground beef
  • 14 cup tomato paste
  • 12 tsp. ground cinnamon, plus more for dusting
  • 12 tsp. freshly grated nutmeg
  • 14 tsp. ground cloves
  • 1 tbsp. red wine vinegar
  • 1 tsp. sugar
  • 12 tsp. kosher salt, plus more to taste
  • 1 (28-oz.) can whole peeled tomatoes in juice, crushed
  • 8 tbsp. unsalted butter
  • 1 cup flour
  • 4 cups milk
  • 4 eggs, beaten
  • 3 large eggplant, cut into 14″-thick slices
  • 5 medium russet potatoes, peeled, thinly sliced crosswise
  • 1 cup coarsely grated graviera or Gruyère
  • Freshly ground black pepper, to taste

CLICK HERE FOR THE COMPLETE RECIPE

BAKED EGGPLANT FRIES WITH

GREEK TZATZIKI SAUCE

THE MEDITERANEAN DISH

Baked-Eggplant-Fries-Recipe-The-Mediterranean-Dish-2

CLICK HERE FOR COMPLETE EGGPLANT FRIES RECIPE

FOR TZATZIKI SAUCE:

  • 3/4 English cucumber, partially peeled (striped) and sliced
  • 1 tsp kosher salt, divided
  • 1/2 medium head garlic, about 5 garlic cloves, peeled
  • 1 tsp white vinegar
  • 1 tbsp extra virgin olive oil
  • 2 cups whole milk or 2 % Greek yogurt
  • 1/4 tsp ground white pepper
  • Warm pita bread for serving
  • Sliced vegetables for serving

CLICK HERE FOR COMPLETE TZATZIKI SAUCE RECIPE

Imam Bayıldı

TURKISH HOME COOKING

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  • 1 red , 1 yellow, 1 green bell pepper all sliced thinly
  • 1 carrot sliced thinly
  • 1 onion sliced thinly
  • 1 dried persimmon ( you can use any dry fruit like appricots, prunes etc)
  • 10 small eggplants
  • 7 – 8 wallnuts
  • 1 spoon red wine vinegar
  • 1/2 cup olive oil to fry the eggplants
  • 1 bowl of water with 1 lemon sliced in it and 1 table spoon salt take away the bitterness of the eggplants.

CLICK HERE FOR THE COMPLETE RECIPE

Julia Child’s Stuffed Eggplant

EPICURIOUS

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  • 3 eggplants
  • 1 tablespoon salt
  • 2 tablespoons olive oil
  • 1 cup finely minced onion
  • 1 1/2 tablespoons olive oil
  • Kosher salt and black pepper to taste
  • 1 pound finely minced fresh mushrooms (I used white button mushrooms)
  • 3 tablespoons butter
  • 1 tablespoon olive oil
  • 4 1/2 ounces cream cheese
  • 4 tablespoons parsley, finely minced
  • 1/2 teaspoon dried basil
  • 3 tablespoons grated Swiss cheese
  • 3 tablespoons dry bread crumbs
  • 3 tablespoons melted butter

AND…a couple of people left videos!

Chinese Crispy Sautéed Eggplant

EGGPLANT/BRINJAL

I also decided to do a Google search. Here are some links to eggplant recipe lists on other sites.

Well, there you have it! WOW! I must say, I’m a bit overwhelmed. I have so much to look through and decide what to make. If you’re unfamiliar with eggplant, as I am,  I hope this post gave you some ideas. If you are familiar with eggplant, perhaps this article gave you some inspiration for new ways to prepare this beautiful fruit (yes, it is technically a fruit!)

UNTIL NEXT TIME, NAMASTE MY FRIENDS!

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Just thought you should know…How to prepare carrot greens! (and why you should!)

As you may know, I belong to a vegetable coop called Seasonal Roots. Each week, I receive a shipment of locally grown fruit and veggies. I automatically get a regular box, which they decide the contents, but you can add items to the box. This week, I added in 2 bunches of carrots, which came with these gorgeous greens still attached! They wouldn’t  fit in my fridge that way, so I chopped them off the carrots. Now, I don’t normally eat the tops of carrots, mainly because the carrots I buy at the store don’t have tops. Anyway, I couldn’t just throw them away, but I wasn’t even sure if I could eat them! So, it was off to GOOGLE for me!

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As it turns out, carrot greens are edible, and extremely nutritious. Anything you’ve heard about them being poisonous is false, a myth. They are quite bitter, and bitter is often associated with poison, which is where this myth may have originated.

Why in the world should we eat these lovely greens? Well, they are a bitter leafy green, which is something we need to be eating every day.WHY? (1, 2)

  1. Bitter greens are full of vitamins A, C and K, and minerals like calcium, potassium and magnesium, folate and fiber, and low in fat and sodium. Carrot greens, like other bitter greens, are jam packed with nutrients. Carrot greens contain 6 times the vitamin C as the root, and a great source of potassium and calcium.
  2. Bitter greens… Eating them activates the taste buds, which stimulates the enzyme production and bile flow, promoting digestion. At the end of the day, the better the food is digested, the more nutrients get absorbed.
  3. Bitter greens promote detoxification.
  4. Bitter greens balance the taste buds and reduce cravings
  5. Carrot greens have antiseptic qualities. (juice and use as mouthwash)
  6. They’re packed with chlorophyll,  gives plants their green color. Chlorophyll is a good source of magnesium.

Now, just what is the best way to eat this beautiful greens?

ON TO THE LIST!

Carrot Green Chimichurri

LOVE AND LEMONS

carrot green chimichurri / loveandlemons.com

  • 1 cup finely chopped carrot greens (preferably organic)
  • 2 teaspoons dried oregano
  • ¼ teaspoon cumin
  • 1 teaspoon ground sweet paprika
  • ½ teaspoon crushed red pepper flakes
  • 1 garlic clove, minced
  • 1 teaspoon salt
  • a few grinds of pepper
  • ¼ cup white wine vinegar
  • ¼ cup olive oil (a good fruity one)

CLICK HERE FOR THE COMPLETE RECIPE

Grilled Carrot + Carrot Green Pesto +

Asiago Grilled Cheese

HAPPYOLKS

Grilled Cheese with Roasted Carrots + Carrot Green Pesto from Happyolks.com

  • 1 bunch farmers carrots, greens attached
  • 1/2 – 3/4 cup shaved asiago (rBST free!)
  • 1/4 cup olive oil
  • juice of 1 lemon
  • 2 cloves garlic
  • salt/pepper to taste
  • 4-6 1/2″ slices of sourdough boule
  • Butter, ghee, or olive oil for the pan/bread

CLICK HERE FOR THE COMPLETE RECIPE

Carrot Top Tabouli Salad

OH MY VEGGIES

A light refreshing salad filled with fresh herbs, veggies, and heart healthy bulgur. Carrot top tabouli is my favorite summer lunch. Vegan, Plant Strong! |abraskitchen.com

  • 1 cup bulgur wheat
  • 1 cup boiling water
  • 1/4 cup plus 1 tbsp lemon juice
  • generous pinch of salt
  • 1/4 cup plus 1 tbsp olive oil
  • 1 cup chopped cucumber
  • 1 cup chopped tomato
  • 1/2 cup chopped scalliongreen and white part
  • 1/4 cup finely chopped parsley
  • 1/4 cup finely chopped mint
  • 1/4 cup finely chopped carrot tops
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • salt

CLICK HERE FOR THE COMPLETE RECIPE

Garlicky ( Lahsuni ) Moong-Masoor Daal

with Carrot Greens

JAGRUTI’S COOKING ODYSSEY

  • 1/2 cup Yellow Moong Lentils
  • 1/2 cup Red Lentils ( Masoor )
  • 2 cup Carrot Greens washed and chopped
  • 8-10 Cloves of Garlic thinly sliced
  • 1 medium Onion chopped
  • 1 tsp. Ginger and Garlic paste
  • 2 Green Chillies slit
  • 1 small Tomato chopped
  • Salt to taste
  • 1 tsp. Red chilli powder
  • 1/2 tsp. Turmeric powder
  • 2 tsp. Ground coriander and cumin
  • 1/4 tsp. Garam Masala
  • 1/2 tsp. Lemon Juice or Amchoor Powder
  • Pinch Hing
  • 1 tsp. Cumin seeds
  • 3 tbsp. Oil
  • 1 tsp. Ghee

CLICK HERE FOR THE COMPLETE RECIPE

Garden Veggie Burgers

STRENGTH AND SUNSHINE

Garden Veggie Burgers | Strength and Sunshine @RebeccaGF666 Taking full advantage of the fresh summer bounty, these healthy, moist, gluten-free, vegan garden veggie burgers will have you wishing summer stayed forever..

  • 1 Can (15oz) Black-Eyed Peas (no salt-added, rinsed)
  • ⅓ Cup Quinoa Flakes
  • 1 Cup Carrot Top Greens (chopped)
  • ½ Cup Fresh Dill (chopped)
  • ½ Cup Fresh Italian Parsley (chopped)
  • ⅓ Cup (about 2) Scallions (chopped)
  • 1 Cup Chopped White Mushroom
  • ½ TB Dijon Mustard
  • 1 Tsp Minced Garlic
  • ½ Tsp Black Pepper
  • 1 TB Red Wine Vinegar

CLICK HERE FOR THE COMPLETE RECIPE

Turmeric Roasted Carrot Soup with Carrot Top Harrisa

WHAT’S COOKING GOOD LOOKING

turmeric roasted carrot soup + carrot top harissa | what's cooking good looking

For the carrot top harissa:

  • 1 cup of green carrot tops, chopped
  • 1/2 cup of cilantro
  • 5 mint leaves
  • 1 small garlic clove, sliced
  • the juice of 1/2 a lemon
  • 1/2 teaspoon of cumin
  • 1/4 teaspoon of salt
  • about 1/2 cup of extra virgin olive oil

For the turmeric spiced carrots:

  • 2 cloves of garlic
  • 1 teaspoon of turmeric
  • 1 teaspoon of cumin
  • 1/2 teaspoon of cinnamon
  • 1/2 teaspoon of kosher salt
  • a pinch of cayenne
  • 1/4 cup of olive oil
  • about 10 carrots, trimmed
  • 1 large yellow onion, sliced into thick chunks
  • 5 cups of water (or a chicken or vegetable broth)
  • *If you’re using water, you will likely need additional salt, about 1/4-1/2 a teaspoon
  • juice from 1/2 a lemon

CLICK HERE FOR THE COMPLETE RECIPE

Beet Couscous with Balsamic Glazed Carrots

& Carrot Top Dressing

(I think this recipe could be made with quinoa, instead of couscous.)

IMG_0604

For the carrots:

  • 7 medium carrots, peeled and sliced into about 6cm long sticks
  • 3 tablespoons of melted butter
  • ¼ cup of balsamic vinegar
  • ¼ cup of sugar
  • ½ teaspoon of salt

For the couscous:

  • 1 cup of couscous (I would actually use quinoa here instead)
  • 1 cup of vegetable stock
  • 1 tablespoon of butter
  • 1 medium roasted beet

For the carrot top dressing:

  • ½ cup of chopped carrot top
  • 2 tablespoons of chopped basil
  • 1/3 cup of olive oil
  • 20gr of grated Parmesan
  • 2 tablespoons of white vinegar
  • 1 tablespoon of honey
  • Juice of ½ a lime
  • Salt
  • Pepper

Extras:

  • ¼ cup of toasted slivered almonds

CLICK HERE FOR THE COMPLETE RECIPE

Indian Style Carrot Greens Stir Fry

SPICE OF GOOD LIFE

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  • 1 bunch Carrots greens Use the carrots and the greens
  • 1 tablespoon Mustard Seeds
  • 2 tablespoons Urad Dal (split black beans)
  • 7-8 dried red chillies
  • 1/2 cup Coconut (scrapped or shredded fresh coconut)
  • 1 teaspoon Oil
  • Salt as required

CLICK HERE FOR THE COMPLETE RECIPE

Carrot Leaf Parantha

Carrot Greens Furikake

SOURCE:

  1. http://www.carrotmuseum.co.uk/carrotops.html
  2. https://www.mindbodygreen.com/0-13385/3-reasons-to-eat-bitter-greens-every-day.html