Spicy Vegan Brussels Sprout And Potato Stew With Mexican Chipotle Sausage And Pinto Beans
A Hearty yet Low Calorie Entrée If you love Brussels sprouts, you'll love this hearty stew. Rich in cancer-fighting glucosinolates,
this petite cabbages pair up well with new potatoes, pinto beans and carrots to provide a fiber
rich stew for less than 300 calories per serving. Adding a few links of a spicy sausage like the
Mexican Chipotle vegan sausage from Field Roast, gives it an amazing flavor. If you decide to
leave out the sausage, the calorie count drops further to under 200 calories per bowl but you
should add a chipotle pepper to the stew so you don't lose the spicy flavor.
Field Roast vegan sausage
Spicy Vegan Brussels Sprout and Potato Stew [makes 6 servings] 2 pounds Brussels sprouts, trimmed, cleaned and cut in half 1 tablespoon extra virgin olive oil 1 medium onion, cut in half and sliced 4 medium carrots, thinly sliced 4 cloves garlic, smashed and chopped 3/4 pounds new potatoes, cut into 1 inch pieces, (2 1/2 cups) 2 bay leaves 4 cups veggie broth 1/4 teaspoon ground black pepper sea salt to taste One 15 ounce can pinto beans, drained 2 Field Roast Mexican chipotle vegan sausages, thinly sliced To trim the Brussels sprouts, cut about a quarter inch off the bottom of each Brussels
sprout, remove the outer leaves and rinse well. Cut each one in half. Set aside. Heat olive oil in a large Dutch oven or soup pot and sauté onions and carrots until onions
soften, about 8 minutes. Add garlic and cook another minute, until fragrant. Add Brussels sprouts, potatoes, bay leaves, broth, black pepper and salt and bring to a boil.
Lower the heat, cover and simmer until potatoes and Brussels sprouts are tender. Do not
overcook. Stir in the pinto beans and the sausage slices and heat thoroughly. Serve. Per serving (with sausage): 275.2 calories, 6.3 g fat, 0.7 g saturated fat, 0 mg cholesterol,
18.2 g protein, 43.7 g carbohydrates and 11.2 g dietary fiber. Per serving (without sausage): 196.8 calories, 2.3 g fat, 0.3 g saturated fat, 0 mg cholesterol,
9.5 g protein, 41.3 g carbohydrates and 10.8 g dietary fiber.
Turmeric is the spice that gives curry its gold color and contains the phytochemical compound, curcumin. It has been used as a powerful medicine in China and India for centuries. Turmeric has strong anti-inflammatory properties with no side effects. Although it has been used for numerous ailments from toothaches to rheumatoid arthritis, there has been some exciting research linking turmeric to the prevention of Alzheimer's disease and the ability to inhibit the development of many cancers including pancreatic, colon, prostate, liver, esophageal, and others. I'm very excited by these findings and started using more and more of this lovely and healthful spice. Here's an easy and delicious raw soup recipe that includes turmeric.
Creamy Raw Zucchini Soup with Crushed Pistachios
4 cups diced zucchini
1 1/3 cups frozen peas, thawed
1 cup diced celery
1 cup filtered water
1/4 cup fresh lemon juice
2 to 3 cloves chopped garlic (to taste)
1 teaspoon sea salt (or to taste)
1 teaspoon fresh thyme plus extra for garnish
1 teaspoon turmeric (or more to taste)
Several shakes black pepper (or cayenne if you prefer)
1/4 cup crushed raw pistachios
In a VitaMix or other high speed blender, process zucchini, peas, celery, avocado, water, lemon juice, garlic, salt, thyme, turmeric and pepper until smooth. Pour into 4 bowls and top each with 1 tablespoon of crushed pistachios, fresh thyme and additional fresh ground pepper, if desired.
Per serving: 163.6 calories, 9.0 g fat, 1.2 g saturated fat, 0 mg cholesterol, 7.0 g protein, 17.7 g carbohydrates and 6.6 g of fiber.
Cruciferous Vegetables Lower Cancer Risk Cabbage is a powerful vegetable when it comes to health benefits. Like its relatives
broccoli, kale, Brussels sprouts, collards (and others), it is a cruciferous vegetable.
Studies have shown that this class of vegetable reduces cancer risk more than any
other vegetable. Studies have shown cabbage and other cruciferous vegetables are
associated with lower risk of prostate, bladder, stomach, colorectal and lung cancer.
The good news is that you can get benefits from eating only 3 to 5 servings per week.
Raw cabbage is also loaded with vitamin C and K and is a very good source of folate and fiber.
Thyroid Function Could be a Problem - Raw Foodists Beware! Eating too many raw cruciferous vegetables can be a problem if you have hypothyroidism
or a low production of thyroid hormone. Cabbage and other raw cruciferous vegetables
contain "goitrogens" which contain thyroid inhibitors. So if you have an under-active
thyroid, you may want to limit your consumption of "raw" cabbage or you can also steam
these cruciferous vegetables to avoid the issue and get the benefits. If you have this
problem and want to limit your raw cabbage consumption, substitute lettuce in this recipe.
The ginger tahini vinaigrette makes a wonderful salad dressing. What is Hypothyroidism? Some of the symptoms of hypothyroidism include fatigue, muscle aches, unexplained weight
gain, pale, dry skin, intolerance to cold, constipation, depression, and brittle fingernails and
hair. Some common causes of hypothyroidism include autoimmune disease
(Hashimoto), over-treatment of hyperthyroidism, radiation therapy, thyroid surgery
and some medications like lithium. From a nutrition point of view, I have seen
underactive thyroids from iodine deficiency. Iodine is a trace mineral found in
seafood, seaweed and iodized salt. Many people don't eat seafood and have stopped eating
iodized salt. At the same time, chlorine and fluoride are commonly added to our drinking water.
These chemicals have similar chemical structures as iodine and some theories say they may
displace iodine in the thyroid which could lead to hypothyroidism. I have resumed my
consumption of iodized salt "just in case".
This Recipe Balances the Omega 3 and 6 Essential Fatty Acids
Many Asian vinaigrettes have tahini (sesame paste) and sesame oil which both contain high
amounts of omega 6. As healthy as omega 6 is (it's needed for cholesterol metabolism,
growth and reproduction), it is essential to balance it out with omega 3 (needed for
cardiovascular health and brain development, a healthy immune system, reduction of
inflammation and proper functioning of ALL body tissues. It's extremely important in
fetal development). For this purpose I use extra virgin olive oil instead of sesame oil
and a teaspoon of cold pressed flaxseed oil in this recipe. This combination provides an
optimal 4:1 omega 6 to omega 3 ratio.
Raw Vegan Asian Coleslaw [serves 4]
For the salad 8 cups organic Napa or other green cabbage 2 tablespoons green onions, thinly sliced 1 large carrot, peeled and shredded 1/4 cup seedless raisins 1/4 cup sliced raw almonds For the dressing 1 teaspoon of grated garlic, about 1 clove 2 teaspoons grated fresh ginger 2 tablespoons raw tahini 2 tablespoons raw agave (or raw honey) 2 tablespoons Nama Shoyu soy sauce 3 tablespoons rice vinegar or raw, unfiltered apple cider vinegar 1 tablespoon extra virgin olive oil 1 teaspoon cold pressed flaxseed oil pinch cayenne
Combine the salad ingredients in a large salad bowl. In a smaller bowl, blend the garlic,
ginger, tahini and honey to form a thick paste. Slowly add the soy sauce, vinegar, oils
and cayenne and mix thoroughly. Add to salad, toss well and serve.
One of the best things about summer is the abundance of vine ripened tomatoes. You know, the ones that actually
taste like tomatoes unlike the ones we buy in the winter at the local grocery store. And then there are the cherry
tomatoes. You can't pick them fast enough. I love "shopping" in my garden and this morning I picked a basket of
cherry tomatoes, some basil and a few small jalapenos. To this I'll add the garlic I've already harvested and I've got
most of the ingredients for today's raw garden salsa. This recipe is low in calories and saturated fat and has no
Nutritional Benefits of Tomatoes
Tomatoes are packed with vitamin C. One cup provides about half of your daily requirement. Since this vitamin is very heat sensitive, this raw salsa will preserve its vitamin C content. Tomatoes also contain lots of vitamin A, K, potassium and manganese. They are a very good source of fiber and are most noted for their high content of lycopene. This well publicized carotenoid is known to have high antioxidant and cancer fighting properties.
As a strong antioxidant, Lycopene has been shown to help prevent heart disease. This phytochemical has also been associated with the reduction of numerous types of cancers such as prostate, lung, pancreatic and intestinal cancers. Because carotenoids are fat soluble, they are more effective when eaten with high fat foods. I've added a tablespoon of extra virgin olive oil to this salsa recipe for that purpose. To get a similar effect, and an added taste treat, you can substitute half a chopped avocado for the olive oil. Some studies show that cooked tomatoes have more of an affect in reducing prostate cancer although raw tomatoes also showed some benefit.
How to Serve
For a completely "raw" appetizer, serve with zucchini slices or raw chips (see my April 14, 2009 post for raw jalapeno
corn chips), or buy your favorite healthy chip. I like to serve Trader Joe's "hemp tortilla chips with black sesame seeds".
This salsa also makes a great topping for grilled salmon or you can try adding it to your favorite taco or burrito recipe.
Or, if you're in the mood for pasta, mix an extra tablespoon of olive oil into the garden salsa and throw it on top of hot
whole wheat fusilli.
Raw Garden Salsa with Cherry Tomatoes
[serves 4 without corn or 6 with the optional fresh corn]
2 cups cherry tomatoes, quartered or halved depending on size
2 teaspoons fresh garlic, minced
2 tablespoons scallion, finely sliced (white and green parts)
1 jalapeno pepper finely chopped, about 1 tablespoon
2 packed tablespoons fresh basil, chopped
2 tablespoons freshly squeezed lime juice
1/4 teaspoon sea salt or to taste
2 shakes of black pepper or to taste
1 tablespoon extra virgin olive oil (or 1/2 chopped avocado)
1 cup fresh corn kernels, about 1 large ear - optional
Gently mix all ingredients in a bowl and serve.
Per serving (without corn, 4 servings): 50 calories, 3.5 g fat, 0.5 g saturated fat, 0 g cholesterol, 0.5 g protein, 4.4 g
carbohydrates and 1.0 g of fiber.
Per serving (with corn, 6 servings): 55 calories, 2.7 g fat, 0.3 g saturated fat, 0 g cholesterol, 1.2 g protein, 7.8 g
There’s nothing richer than a ripe avocado and they are plentiful and reasonably priced this time of year. Although some may avoid them because of their high fat content, most of the fats are healthy, monounsaturated fatty acids that include oleic acid. Oleic acid, the same fatty acid found in olive oil, has been shown to be a key contributor to the healthy Mediterranean diet and the prevention of breast cancer.
Adding avocado to a salad increases the body’s ability to absorb healthy carotenoids (like lycopene and beta-carotene) from spinach, lettuce, tomatoes and carrots. Lycopene is a very powerful antioxidant and has been associated with the reduction of cancer and heart disease. Avocados themselves are a good source of the phytochemical lutein, necessary for good vision. Lutein may lower your risk of developing cataracts and macular degeneration.
Several studies that received a lot of attention showed that cooking food can significantly increase the bioavailability of some carotenoids in vegetables. Lycopene cooked in olive oil was shown to increase blood levels of this phytochemical. Since adding avocado may accomplish the same thing, perhaps it is the oleic acid in the olive oil, not the cooking, that increases the bioavailability. This is important for raw foodists who may be able to achieve this benefit without cooking the food and destroying other heat sensitive vitamins and phytochemicals.
Avocados are high in fiber and a good source of important vitamins and minerals like vitamin K, potassium, folate, B6, vitamin C and copper.
This creamy salad dressing is very versatile and can be used in many types of cuisine. It makes a wonderful vegan salad dressing and can also be used as the “hollandaise” sauce in my “Healthy Veggie Eggs Benedict” which I will post in a few days. It also makes a delicious sauce that can be served with baked or grilled salmon. For a “raw vegan” creamy avocado dill sauce, substitute the soymilk with raw nut milk.