Why not start the new year off with a delicious and nutrient dense recipe with greens? Leafy greens are for me the definition of how to maintain good health. Green food is what is most missing in our modern diets. Just for starters, they help to strengthen blood and respiratory systems, fight cancer, improve the liver, strengthen the immune system and clear congestion. Look for easy ways to add greens to your diet such as in soups, salads and main dishes. -To your good health, Lee Newlin
The star in this very healthy and refreshing dip is the wasabi. It’s bright and flavorful with just a bit of kick in it. With ingredients like fresh lime juice – it couldn’t be more flavorable. The rest of the ingredients which includes white beans, edamame, garlic and ginger, it is hard to beat nutritionally.
Tomatoes and okra are a famous Southern vegetable combination but have connotations of a slimy dish . To avoid a gooey texture and make for deeper flavor, keep okra pods whole while roasting as it shuts down the sliminess and gets beautifully crisp. Not only does this technique, along with the acidity of tomatoes and lime juice make for a delicious dish, but it is a show stopper in appearance with vibrant color. It’s packed with a perfect blend of spices and veggies that have a great nutritional profile. Okra contains potassium, vitamin B, vitamin C, folic acid, and calcium and is low in calories and has a high dietary fiber content. the good news: recently, a new benefit of including okra in your diet is to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
If you are focused on increasing plant based recipes, having this cashew ricotta cheese is a must have. This is perfect for making lasagna healthy without giving up the same fabulous flavor that you crave. You can omit the dairy cheeses and use the basil-laced cashew cheese filling and delicious fresh vegetables. All this makes for a delicious and healthy way to love this Italian favorite!
This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado. Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.
When it is strawberry shortcake time it can be frustrating if you have sensitivity to gluten. This recipe is a delicious, healthy alternative as it is lower in fat and calories and could be gluten free as well. The flavor is outstanding and no one will notice the absence of so many eggs and butter. (I’d tell them anyway…they’ll most likely thank you).
Whenever we travel I have this soup stored in my freezer at home ready to boost our immune systems into fighting off any bug that we might have picked up. It is great to make for family and friends as well as making it for yourself. Everything is right here to come to the rescue from fighting colds to cancer plus it is delicious. Have everything ready to go and it will pull together quickly. You can do this.
We love cold soup on a hot day for lunch and this is a great recipe to make when potatoes, leeks, garlic and onions are coming in straight from our market gardens. I shared this recipe at the Fearrington Village Farmer’s Market on Tuesday with a sampling for our customers. This is a great farmer’s market to visit if you are in the Pittsboro area.
Don’t be turned off to potatoes as they are loaded with antioxidants, vitamins C, B6 and minerals. Take away the extra fat and deep frying, potatoes are an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potato’s reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, and this stereotype is due for a significant overhaul. Agricultural Research Service plant geneticist, Roy Navarre, has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of these multicolored wonders.
There is so much more to preparing fantastic Italian soup than by throwing in some vegetables and stock. It is layered with a myriad of flavors and has the proper texture by adding ingredients in order. As my dad used to say….”Low and slow”. It is important to use the right stock, the freshest ingredients and correct seasonings. This soup will make you close your eyes and feel transported to the Tuscany hillsides. The flavor is outstanding and it is loaded with nutritious ingredients as well.
These appetizers are always such a surprise whenever we serve them to family and friends. We introduced them at our last farm dinner and they were a big hit! It would be a stretch to say they resemble Arancini, Italy’s beloved deep-fried risotto balls, as the ingredients in this recipe and cooking method are far better nutritionally. In contrast, these are formed into little “football” shaped pieces then baked with a touch of oil. You can add a handful of very finely chopped cooked leftover veggies like broccoli, asparagus, or cauliflower, depending on the season. They’re great with ripe avocado or drizzled with the chipotle adobe sauce below, our favorite. -To your good health, Lee Newlin
Our family loves curry and it loves us back with its protective compounds like turmeric which gives curry its yellow color. However, not all curries on the market contain turmeric, so be sure to read the label. This powerful soup is loaded with goodness and great flavor.
Turmeric is an ancient Indian yellow spice used for centuries that has an active ingredient called
curcumin. It has significant anti-inflammatory properties as well as a host of other health benefits.
Turmeric is also fantastic for digestion and cleansing the liver which is the “filter” for our body.
Whenever you feel pain in joints and muscles or just want to boost your immune system,
make some Jamu or Golden Milk tea just before bedtime. Drinking turmeric tea in the morning
and evenings may make all the difference in soothing joint pain. Make sure and add black pepper as it
enhances bio-availability of turmeric as well as makes the tea invigorating. The maple syrup sets off
the earthy-acridness of the spice enough that the tea is simply delicious. Udo’s oil added at the end is full of DHA that helps with inflammation.
I use coconut milk because it is full of healthy fats and is so good for you! Turmeric tends to stain anything it comes into contact with, so be careful!
The health benefits of cucumbers are remarkable even though some people think that they are just filled with water and nothing else. The nutritional profile of cucumbers is quite high making them one of the best foods to include in your healthful arsenal of great recipes. This flavorful, easy to make, refreshing dish makes a perfect summer meal as well as a cleansing detox combo with cucumbers and bok choy. It has been a great summer dish in our home. While a spiralizer (like what you see in the image above) makes this meal come together quickly, if you don’t own one you can just slice the deseeded cucumbers with knife. Do place them on paper towels to absorb excess moisture.
This is a comfort food no doubt but with a healthy new twist. Christmas mornings at our farm are filled with family and fun and include a special breakfast like this one. Have the potato prepared the day before, as well as the vegan cheese so, putting it together goes quickly.
What makes this recipe better than a typical chocolate chip cookie recipe? The goal is to create a healthier version of a favorite cookie retaining the great taste. I feel better serving this cookie occasionally to my family who choose to eat vegan — they enjoy them, and I rest easier about the small amount of sugar in them.
This soup is perfect for a spring gathering of friends or family. It is nutritious, delicious and very satisfying utilizing fresh spring watercress, that can provide not only nutrition, but it can boost immunity to fight and prevent cancer, as well as offer thyroid support.