Turmeric has been gaining attention for its many health benefits, though it’s been used in Ayruvedic traditional medicine for thousands of years. As more research is done, curcumin, the main medicinal component in turmeric, looks to be a powerful antioxidant and anti-inflammatory agent. It’s anti-inflammatory effects benefit a range of conditions such as metabolic syndrome, degenerative eye disorders, arthritis, hyperlipemia and chronic pain. It may even help reduce the swelling and soreness induced through exercise. One issue that has been found with curcumin is that is not easily absorbed into our bodies; however, a component in black pepper helps increase that absorption. This recipe features both and is perfect for cozying up in your favorite blanket on a cold night.
Month: November 2022
Poyha – A Native “Meatloaf” Recipe
Poyha is a traditional Native American dish, commonly attributed as Cherokee in origin, though the recipe has been made by tribes spanning from the Great Plains to the East Coast. The recipe calls for ground venison, but ground turkey will make a great substitute while keeping with traditional foods. Poyha is packed with protein, complex carbs and flavor. Some recipes will mix in additional dried fruits such as sour cherries or blueberries, boosting this dish with antioxidants. Give this seasonal comfort recipe a try, and use local ingredients if possible. This recipe would be paired nicely with a luscious salad or sauteed greens and mushrooms.
Wild Mushroom Stuffing
Stuffing is the bread and butter of the Thanksgiving season, and that’s basically all it is: bread and butter … two things we are constantly being told to cut back on. You can make a few easy changes that you can make to create a stuffing that is not only healthier, but also has a richer flavor. Changing from white bread to whole grain bread will not just provide more fiber and nutrients, but also a toasty nutty taste. Or switching half of the butter for olive oil adds some heart-healthy fats while cutting back on the not so healthy saturated fat. You can also add any vegetable, nuts, seeds or seasonal fruit to your stuffing too. This recipe calls for wild mushrooms, but you can also try it with some chopped apple, shredded carrot, dried cranberry, walnuts or a mix of all of them!
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Prepare for a Healthier Turkey Day
Soon it will be time to gather and celebrate the harvest and other blessings of the past year. While it’s also a time to shop, prep, cook, bake, share and enjoy great food, Thanksgiving can also be an excuse to overeat.
Here are some tips to get through late November without becoming as stuffed as the turkey:
Broccoli Cheddar Soup
Cheddar broccoli soup is one of the ultimate comfort foods for cold, cloudy days. How can we wrap ourselves in the creamy, cheesy goodness without sacrificing healthy habits? To start, don’t skimp on the broccoli! Broccoli is an amazing vegetable, and lots of research is currently being done on its health benefits, particularly its anti-inflammatory and antioxidant effects. All cruciferous veggies—broccoli, cauliflower, Brussels sprouts, kale—have been associated with a reduced risk of developing cancer. Broccoli, in particular, has been soaring in popularity because of its high content of diindolymethane, or DIM for short. Research is still ongoing, but it’s looking to be a strong anti-cancer agent. This improved recipe also reduces the amount of saturated fat by reducing butter and swapping out heavy cream for Greek yogurt. Read More
Sheet Pan Bake – Harvest Apple Chicken
Sometimes making dinner can be chaotic. Having those go-to recipes that are fast, easy and with minimal cleanup are crucial to minimizing stress while your home. You can even prep the pan ahead of time and keep it in the fridge covered with foil until you are ready to cook. This recipe features seasonal apples of your choice as well as hearty veggies. Chicken is lean protein and a more heart-healthy option compared to red meats. Using skinless cuts will further help reduce unnecessary saturated fats from your meals. This dish would pair well with a side brown rice or farro, tossed with some fresh rosemary.