Day 3 already!

Here is the link to today’s video:
day three

Yesterday’s blog and video gave examples of a few of the important micronutrients for keeping us well, so today I am going to give you several recipes that are great examples of how we can work these immunity supporting nutrients onto our holiday table.

Let’s start with a breakfast smoothie. This one is not necessarily a fit for the holiday table, but a good way to start a busy day. This is my favorite smoothie this time of year, and a nice boost of B vitamins, vitamin c, iron, calcium, magnesium and essential fatty acids.

1 cup full fat coconut milk
4 TBSP Almond butter
1 apple, chopped
Handful of kale leaves, torn
Raw honey, to taste

Blend until smooth. Serves 2, or 1 tall glass.

The next six recipes would make great side dishes and add beautiful color to the table. The first four are my own tried and true, and the last two are courtesy of Institute of Integrative Nutrition.

Butternut Squash & Almond Butter Soup (Vitamin A, C, Protein)

4 cups Butternut squash, cubed
1 carrot, chopped
1/2 cup smooth almond butter
4 cloves garlic, minced
1 onion, chopped
1 TBSP olive oil
1/4 tsp nutmeg
1/2 tsp cumin
4 cups vegetable stock
Salt to taste
1 apple, chopped

Boil then simmer vegetable stock.
In another pan, heat oil on medium heat, add and sauté onions and garlic. Pour simmered stock over the onion mixture. Add butternut squash and carrots and turn heat to medium-low. Simmer for 3-4 minutes, then add almond butter and stir well. Stir in cumin and nutmeg. Cover and simmer another 3-4 minutes or until carrots and squash are tender. Remove from heat and blend in batches until creamy. Add chopped apple for garnish.

Sweet Potato Dip (protein , vitamin C, selenium, potassium)

2-3 sweet potatoes, baked or steamed
1 cup cooked or canned chickpeas
1-2 TBSP tahini
1 TBSP apple cider vinegar
1 lemon
Splash of tamari

Squeeze lemon into a blender or food processor and add all ingredients except the sweet potatoes. Blend until smooth, then add sweet potatoes and blend until creamy. This is delicious as a dip for vegetables or crackers, or as a quesadilla filling. If the texture is thicker than you prefer, you can add a bit of olive oil or almond milk to thin it out. You can also play around with different herbs and spices for a more unique flavor. Garam masala (@ 1 tsp) is a delicious addition!

Roasted Butternut Squash & Brussels Sprouts (Vitamins A, B, C, E, protein, essential fatty acids)

1 lb butternut squash, cubed
1 lb Brussels sprouts, halved
1-2 cloves of garlic, minced
1 apple, chopped
1 red onion, diced
2 celery stalks, diced
1/2 cup chopped walnuts
1/2 cup dried cranberries
Olive oil
Salt & pepper to taste

In a bowl, combine squash, Brussels sprouts, apple and about 1-2 TBSP olive oil. Pour into a baking dish, and roast in a 400 degree oven for 20-30 minutes (until tender). While roasting, sauté onion, celery and garlic. When the squash is done roasting, add the sautéed vegetables and top with walnuts and cranberries.

Pear & Roasted Chickpea Salad with Maple Cinnamon Vinaigrette (Vitamin C, E, calcium, zinc, selenium, potassium)

Approx. 8 cups baby spinach
2-3 ripe pears, diced
1/2 cup dried cranberries or blueberries
1/2 cup chopped walnuts or sliced almonds
2 cups cooked or canned chickpeas
1/4 cup plus 2 TBSP maple syrup
Olive oil
3 TBSP balsamic vinegar
Cinnamon
1 tsp Dijon mustard
3 TBSP lemon juice

Preheat oven to 350. In a bowl, combine rinsed chickpeas, 1 tsp olive oil, 2 TBSP maple syrup, 1 tsp apple cider vinegar, and 1/4 tsp salt. Pour into a baking dish and roast for 20-25 minutes. Stir every 10 minutes or so to prevent burning. When chickpeas are done roasting, allow to cool.

Prepare vinaigrette. Combine mustard, 3 TBSP apple cider vinegar, 3 TBSP lemon juice, 1/4 cup maple syrup and 1 tsp cinnamon in a bowl and whisk. Add in 1/4 cup olive oil while whisking until emulsified.

Arrange baby spinach in a large bowl and add pears, cranberries and walnuts, tossing as you go. Top with cooled roasted chickpeas. Serve with vinaigrette on the side.

Red Lentil Stew
Courtesy of Institute of Integrative Nutrition

1 cup red lentils, rinsed
4 cups water
1 yellow onion
2-3 parsnips
4 cloves garlic
1 TBSP cumin
Juice of one lemon
Salt or umeboshi vinegar to taste

1. Optional: soak lentils in 3 cups water for up to 1 day; drain.
2. Place lentils in pot with 4 cups fresh water.
3. Bring lentils to a boil and skim off any foam with a spoon.
4. Chop parsnips, onion and garlic. Add to the pot with cumin.
5. Cover and cook for one hour, stirring occasionally. The more you stir, the creamier it will be.
6. Add lemon juice and salt or umeboshi vinegar. Stir well.
7. Garnish and serve hot.

Crunchy Vegetable Slaw
Courtesy of Institute of Integrative Nutrition

5 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 Granny Smith apple, sliced
1/2 cup alfalfa sprouts (optional)

Dressing: 1 tsp ground coriander
1 tsp Dijon mustard
2 TBSP apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 tsp honey or brown rice syrup
Salt & pepper to taste

1. In a bowl toss together bok choy, onion, apple and sprouts.
2. In a separate bowl mix together dressing ingredients.
3. Pour the desired amount over the vegetable mixture and serve.