Stephanie Pedersen's Blog, page 22
November 27, 2013
CAN I REALLY EAT AN AVOCADO A DAY?
Those of you who have been with me for awhile know I love superfoods of all kinds. One of my favorite things about them is how easy they are. Just one or two a day, used in any way that you love, goes a long, long way in rebuilding health, maintaining wellness and making you more gorgeous than ever. It’s this ease that makes them such a big deal. After all, eating a handful of pomegranate seeds and putting avocado on your salad is a lot easier than chucking down daily handfuls of supplements, downing protein bars and mixing up powdered greens.
Plus, superfoods are delicious. Take avocados, one of my favorites. Filled with healthy fat for a flawless complexion, cardiovascular health and improved brain function, these creamy wonders also boast stellar levels of omega 3 fatty acids, a host of antioxidants, and fiber.
To encourage you to enjoy more delicious superfoods, I share this scrumptious recipe. It’s got avocado, plus two other powerfoods: Mango (full of vitamins C and A) and Pomegranate (also full of vitamin C, plus a host of antioxidants). Together, these three ingredients pack a triple immune system and skin-beautifying punch.
If you want to try a delicious experiment, eat a half-cup of this dip every single day for five days and see the difference in your skin, (as well as your energy levels). You may even want to take before and after pictures. Yes, this triple-threat dip is that beautifying. It’s also versatile, easy to make and outrageously tasty. Enjoy!
Superfood Guacamole with Mango and Pomegranate
Makes 8 servings
I’m a guacamole lover. I adore the way my California friends’ abuelas would make it, with a bit of salt and a dash of lime. But I also like all of the jazzed up, yuppified, superfied versions floating around. This one was inspired by my friend Gaby Dalkin, author of Absolutely Avocados and one of the presenters on my recent Superfood Superheroes Summit. Play with it! It’s flexible! And it’s just as good with tortilla chips and veggie slices as it is spread in a sandwich or used to top fish, chicken, grains, beans or veggies.
Ingredients
4 ripe avocados (2 pounds total)
1 cup finely chopped sweet onion, such as Vidalia
1 or 2 fresh Serrano or mild jalapeno chiles, finely chopped (up to 2 tablespoons)
1/4 cup fresh lime juice, or to taste (use lemon, orange or a mix of citrus if you’d like)
3/4 cup pomegranate seeds (from 1 pomegranate)
3/4 cup diced peeled mango
2 tablspoons to 1/4 cup chopped cilantro
Directions
Halve, pit, and peel avocados. Coarsely mash in a bowl.
Stir in onion, chiles, 1/4 cup lime juice, and 1 1/4 teaspoons salt, then fold in pomegranate seeds, mango, and cilantro.
Season with salt and additional lime juice.
Note: Guacamole can be made 4 hours ahead and chilled, its surface covered with parchment paper or plastic wrap. Bring to room temperature and stir before serving.
HOLIDAY SHOPPING SUGGESTION!
Save time and money by giving the gift of healthy cooking! Go to Amazon for my latest cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers).
November 25, 2013
WHY SOUP ALWAYS WORKS
“Do you have a kinder, more adaptable friend in the food world than soup? Who soothes you when you are ill? Who refuses to leave you when you are impoverished and stretches its resources to give a hearty sustenance and cheer? Who warms you in the winter and cools you in the summer? Yet who also is capable of doing honor to your richest table and impressing your most demanding guests? Soup does its loyal best, no matter what undignified conditions are imposed upon it. You don’t catch steak hanging around when you’re poor and sick, do you?” — Judith Martin, aka Miss Manners
I am a soup person. For me, a bowl of soup is the perfect breakfast or dinner. And it makes an outstanding lunch. I even rate international cultures in terms of how devoted they are to soup! For instance, I love how in some cultures—such as the West Indies or Scandinavia—soup is an expected first course of any dressier meal.
Today, I want to share with you an easy favorite. Something dressy enough to be served as part of an upcoming holiday meal, yet simple enough to stand in for lunch or dinner. It’s rich in beta carotene, vitamin C, lauricin (good from brain health), and phytonutrients. Plus, it stores well and can be frozen. Give it a try! And be sure to share some of your favorites with me! I love getting recipes from you!
TRIPLE C SOUP (Carrot, coconut, chili)
Makes 4 servings
Carrots are one of those veggies I always have on hand—they store well, are super nutritious, don’t cost much, taste great and are outrageously versatile. Here, they join forces with coconut milk and chili sauce for a Thai-inspired soup that will knock your socks off. Yes, this soup is that good. Plus, it’s easy-peasy, low-cal and very nutritious.
Ingredients
1/4 cup (1/2 stick) unsalted butter
1 pound carrots, peeled, chopped
1 medium onion, chopped
Kosher salt, freshly ground pepper
2 cups low-sodium chicken broth
1 13.5-ounce can unsweetened coconut milk
2 tablespoons Thai-style chili sauce, plus more for serving
Fresh cilantro leaves (for serving)
Ingredient info:Thai-style chili sauce is available at Asian markets and in the Asian foods section of some supermarkets.
Directions
1. Melt butter in a large saucepan over medium-high heat. Add carrots and onion, season with salt and pepper, and cook, stirring often, until carrots are softened, 15–20 minutes.
2. Stir in broth, coconut milk, and 2 tablespoons chili sauce. Bring to a boil, reduce heat, and simmer, stirring occasionally, until vegetables are very soft and liquid is slightly reduced, 40–45 minutes.
3. Let soup cool slightly, then purée in a blender until smooth. Reheat in a clean saucepan, thinning with water to desired consistency; season with salt and pepper.
4. Divide soup among bowls, drizzle with chili sauce, and top with cilantro.
5. DO AHEAD: Soup can be made 3 days ahead. Let cool, cover and chill.
HOLIDAY SHOPPING SUGGESTION!
Save time and money by giving the gift of healthy cooking! Go to Amazon for my latest cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers).
October 25, 2013
BUTTERNUT SQUASH: CAN YOU REALLY EAT THIS RAW?
BUTTERNUT SQUASH: CAN YOU REALLY EAT THIS RAW?Who loves butternut squash? This fall veggie (known as a “winter squash”) is everywhere right now. It’s amazing baked with browned butter or coconut oil, cubed into curries, cooked and pureed for pies and tea breads (even thrown into smoothies!), made into puddings and so much more.
It’s sweet flavor makes it a family favorite, but what I adore about this harvest vegetable is its outrageous nutrient profile: One cup of cooked butternut squash delivers a bit over 75 calories with 340 milligrams of omega-3 fatty acids and 214 % of the recommended daily allowance of vitamin A, 32.8% of vitamin C, 23% of fiber, 19.0 % of manganese and 16.5% of vitamin B6. Plus, it boasts loads of phytonutrients that have been shown to help prevent cancer, fight inflammation, control blood sugar levels, lower cholesterol levels and boost immune system function. And a bonus: You can roast the seeds for a high-protein kid-friendly snack!
If you’re looking for a different, brightly-flavored way to enjoy this superfood, I’ve got just the recipe for you! I found it on epicurious.com and tweaked it a bit. You don’t even have to turn on your stove! Enjoy! (And if you have any butternut squash favorites, feel free to share them! I’d love getting recipes from all of you!)
GINGERY BUTTERNUT SQUASH RELISH
Makes about 4 cups
Ingredients:
1/2 cup rice vinegar
1/4 cup sugar
1/2 teaspoon salt
1 teaspoon finely grated peeled fresh ginger
1/4 teaspoon cayenne or a few drops of Tabasco sauce
2 lb butternut squash, peeled, seeded, and coarsely shredded (5 cups)
1 bunch scallions, finely chopped (2/3 cup)
Optional: One tablespoon chopped parsley, chives, or cilantro
Preparation
Stir together vinegar, sugar, and salt in a large bowl until sugar and salt are dissolved.
Add remaining ingredients and toss well.
Cover and chill relish at least 2 hours (to allow flavors to develop). Toss occasionally.
