YOUR HEALTHY PLATE: Sweet Potato Tzimmes

Wishing all my friends, family and readers a happy and HEALTHY year ahead, starting with this gorgeous sweet potato tzimmes, which will definitely make an appearance on our holiday table this coming week! Read through before you start — the magic is in how you prepare the baking dish. It should be good and hot, the oil fragrant and almost spitting, before you fill it with the ingredients.

  • 3 Tbsp. olive oil
  • 1 c. onions, chopped
  • 3 large carrots, sliced
  • 3 large sweet potatoes (baked, peeled and sliced)
  • 1 large apple (or pear), cored and sliced
  • 1/2 c. prunes, chopped
  • 1/4 c. dried apricots, chopped
  • juice of 2 oranges (approx ½ cup)
  • 1 1/2 tsp. cinnamon
  • 1/2 tsp. ground ginger
  • 1/2 tsp. salt
  • 1/2 c. walnuts, chopped

Bake the sweet potatoes one day prior, and set aside. Preheat oven to 350F. Heat 2 Tbsp. oil in skillet on medium heat. Saute onions until translucent, add carrots, and then continue to cook until both are golden. Peel the oranges and cut in half along the “equator” line of the orange. Squeeze out the juice, and add the sweet potatoes, fruits, spices and salt, all into a large mixing bowl. Pour in the onion and carrot mixture, and mix together lightly so the ingredients remain somewhat distinct.

Place large, shallow baking dish, containing remaining 1 Tbsp. olive oil, into oven. Allow dish and oil to heat approx 5 min until quite hot. Tilt the dish so the oil coats it well. Carefully remove hot dish from the oven, add sweet potato mixture, and sprinkle with walnuts. Return to oven and bake 45-50 minutes, until top is crusty. Serves 6-8. Fantastic leftovers.

 

Thank you to Nava Atlas at vegkitchen.com for this lovely recipe, adapted from Vegan Holiday Kitchen.



YOUR HEALTHY PLATE: Mexican Corn Salad (Esquites)

Today I delivered Wellness Grand Rounds to a room filled with folks who came to learn about the differences between real food and manufactured calories.

I covered the usual favorite topics, including intact vs. stripped carbs, nutritious fats, and high-quality protein. I encouraged everyone to eat more beans, magical because beans contain large amounts of both fiber and protein. Continue reading


Carrageenan

Have you heard of carrageenan? Carrageenan, extracted from seaweed, is used extensively in the processed food industry as a thickener and emulsifier. It is found in almond milk, soy milk, coconut milk, cottage cheese, whipped cream, eggnog, and other related products. But not for long. It’s become impossible to ignore the large amount of  evidence showing that it is highly irritating to the stomach lining. Continue reading


YOUR HEALTHY PLATE: Fresh Corn Minestrone with Butternut Squash

If you’re looking at a bunch of corn, a ton of green beans, a pile of tomatoes, a few bell peppers, a couple of squashes, and all the mint and sage your heart could possibly desire, then you have come to the right place! Continue reading


YOUR HEALTHY PLATE: Wholly Roasted Cauliflower

Breaking apart all those hard little white florets can be a messy and time-consuming business, and I know that the contemplation of this activity has made me hesitate to purchase a cauliflower on more than one occasion.

On the other hand, another option you may not have considered is to cook your gorgeous, fresh cauliflower in one piece. Without a doubt, roasting and serving a cauliflower whole makes an impressive presentation! Continue reading


YOUR HEALTHY PLATE: Bean Dip with Feta and Herbs

Here’s a simple, flavorful recipe from the July 2012 edition of BBC Good Food magazine. You can eat it with slices of cucumbers or crackers, or spread it on toast, or stuff a tomato with it.  I think it would also be amazing on a slice of butternut squash, roasted under the broiler for a minute or two. Continue reading


How Your Portions Take Care of Themselves

I want to speak once again about a massive misconception, namely that obesity is an overindulged state. It is not. The reason that your appetite increases right along with your waistline is that the bigger you are, the more malnourished you become. And the more malnourished you are, the hungrier you get. Continue reading



YOUR HEALTHY PLATE: Zucchini with Cilantro Pesto

Thank you to Terry Walters and Clean Start for this beautiful, inspired recipe. It’s the kind of recipe many of whose ingredients, or at least some, may already be on your counter, and it’s got all kinds of valuable substitution possibilities that can keep you experimenting for a good long while. Continue reading