Peaceful River Farm & Lee's Healthy Cooking

Quinoa Cranberry Salad

admin — Thu, 26 Jan 2012 00:34:48 +0000

Serves 4

Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. It is close to one of the most complete foods in nature because it contains all 9 amino acids, enzymes, protein, vitamins, minerals, fiber, antioxidants, and phytonutrients. It is easily digested and is a high-energy grain. It contains more calcium than milk and can even help balance your blood sugar. Quinoa is gluten-free and safe for those who are on a celiac diet. While being especially easy to cook, it can be enjoyed year-round because it’s versatile, light, fluffy, slightly crunchy and subtly flavored. We love it!

Ingredients

3/4 cup dried quinoa
1¼ cups vegetable broth or water
Pinch of sea salt

1/3-cup dried cranberries or cherries chopped
¼ cup walnuts or almonds chopped

2 cups cooked black beans
1 very ripe mango, peeled and sliced away from pit,then diced
2 stalks celery, diced
½ cup thinly sliced green onions
1/2 teaspoon sea salt

4 large Romaine lettuce leaves

Vinaigrette

1/4 cup extra virgin olive oil
2 tablespoons lime juice
1/4 cup apricot or mango nectar or juice
1 jalapeño, seeded and minced
1/2 cup chopped fresh mint
Sea salt and freshly ground black pepper

Directions

In a medium sized saucepan, combine the quinoa, salt pinch and vegetable broth then bring to a boil. Reduce heat, cover and simmer for 15 minutes. Once done add walnuts, cranberries or cherries and allow them to steam covered for 5 minutes off heat.

Place beans, mango, celery, green onions and salt in a large bowl. Fluff cooled quinoa with a fork and add to bowl. Gently combine.

In a small bowl, whisk together all ingredients for vinaigrette. Pour over salad and toss to coat. Taste for extra lime or salt and add.
Serve over lettuce leaves.

Nutritional Information:
300 calories~20.8 g protein~30g carbs~3.7g fiber

Beating Inflammation

admin — Wed, 25 Jan 2012 19:28:27 +0000

These foods are going to make you feel great!

You can reduce inflammation by focusing on foods that decrease the body’s production of inflammatory compounds, fight harmful free radicals, and boost the immune system.

In general, focus on antioxidant-rich fruits and vegetables; healthful fats, especially omega-3 fatty acids and monounsaturated fats in olive oil; and include pungent foods and spices that have inflammation-fighting effects like turmeric. Some to try are:

1. Wild salmon, flaxseed – an excellent source of Omega 3 fatty acids which are known to successfully combat inflammation in the body.

2. Berries – fight inflammation through phytonutrients – natural agents which confer a high degree of protection. Blueberries, cranberries, raspberries, blackberries

3. Turmeric, ginger – have powerful anti-inflammatory properties.

4. Extra virgin olive oil- is the longevity secret of Mediterranean peoples. Rich in polyphenols and monounsaturated fats, olive oil protects us of inflammation and many diseases. Never cook evvoo over high heat. It will destroy the antioxidants.

5. Green tea – is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum health benefits.

For great dishes that boost immunity and tackle inflammation check out my recipes!

December Sweet Collards

admin — Mon, 12 Dec 2011 22:59:02 +0000

Cold weather makes collards get sweeter. Our meal was straight from Peaceful River Farm: braised collards, beet salad over arugula, bok choy with black sesame seed crusted tofu over soba noodles and for dessert-apple crunch made with Century Farms Apples from Reidsville, NC.

Body says to owner…..thank you.

admin — Mon, 21 Nov 2011 14:34:54 +0000

Over the river and through the woods…..I’m not a grandma but can’t wait till Thursday! Have the turkey ready to roast as well as the vegan “turkey”. Stock has been made for the dressing and gravy. Eagle eyed and have zeroed in on what’s in the garden for the veggie selections. Spelt flour is lined up for the rolls. Iced red zinger and ginger tea to drink. And finally pecan pie with maple whipped cream for dessert. Can’t wait to have our very first Thanksgiving at PR farm!!

You Need This Soup

admin — Fri, 04 Nov 2011 19:58:47 +0000

Serves 6-8

Whenever we travel I have this soup stored in my freezer at home ready to boost our immune systems into fighting off any bug that we might have picked up. It is great to make for family and friends as well as making it for yourself. Everything is right here to come to the rescue from fighting colds to cancer plus it is delicious. Have everything ready to go and it will pull together quickly. You can do this. -To your good health, Lee

Ingredients:
1 ½ C. dried navy or black beans rinsed and cooked till just tender or 2 cans drained.
1 tsp olive oil
3 cloves garlic, chopped
Zest of 1 organic lime and juiced separately
1 small red onion diced
2 stalks celery, diced
1 large bulb fennel, finely chopped
6 cups greens (cabbage, kale, collards, broccoli leaves) chopped into ½ ” pieces
2-3 cups vegetable stock
28 oz. can tomatoes, diced with juice or 6 medium fresh tomatoes
1 small can chopped green chilies mild
Chopped cilantro to garnish
Optional or delete if vegan- Dollop of Greek yogurt or strained kefir cheese to go on top of each bowl

Directions

Heat oil in a soup pot over medium heat no hotter than that and immediately add garlic.

Add lime zest stirring constantly until garlic is tender- a few seconds. DO NOT BROWN

Toss in onion, celery, and fennel and sweat all, stirring, until soft (4-5 minutes).

Add all greens and stock then cover pan and gently cook for 4-6 minutes.

Gently pour in beans and tomatoes and heat through only

Stir in chilies, cilantro and lime juice to taste, heat through once more and serve

Garnish each bowl with the Greek yogurt or chopped cilantro on top.
(Do not boil this soup or you risk losing that wonderful green color)

Roasted Veggie Casserole for a crowd

admin — Tue, 01 Nov 2011 18:06:39 +0000

This is always a hit whenever the root crops start to come in and we’ve had a frost or two. Try this around Thanksgiving as it serves a crowd. I am betting there won’t be leftovers!

2 onions
2 red peppers
1 turnip peeled
2 zucchini
2 cups mushrooms
2 carrots
2 white potato
1 sweet potato
3 cups trimmed brussel sprouts
1 can diced tomatoes 16 oz
1 head garlic minced
2 6inch pieces of rosemary stripped and chopped
1 cup parsley, minced
2 sprigs thyme
¼ cup + balsamic vinegar
¾ cup olive oil
1 cup grated parmesan

Preheat oven to 400º

1 cup quinoa, Israeli cous cous, or orzo
8 oz grated gruyere cheese or Neufchatel cream cheese

Chunk all veggies except brussel sprouts and toss in a extra large bowl with garlic, herbs, vinegar and olive oil
Pour into a large roasting pan
Roast for 30-45 mins or until tender.
Meanwhile cook grains or pasta till tender and set aside.

Remove veggie roasting pan and mix in tomatoes and continue baking 20 more minutes.

In a large casserole dish grease bottom with butter. Pour in cooked grains, then cheeses and finish with roasted veggies. Bake for 30 min. or until hot. Pull out of oven and sprinkle parmesan on top.

-To your good health, Lee

How to Get Your Greens Deliciously

admin — Tue, 25 Oct 2011 18:41:55 +0000

Lee’s Basket of Goodness

Try this easy stir fry with amazing ingredients. We love bok choy anytime but all of these greens will delight you with their wonderful flavor and off the charts nutritional profile. Can’t beat their immune building power.

2 bunches of your choice of clean seasonal organic greens (bok choy, kale, mizuna, mustard, collards, broccoli leaves, cabbage leaves)
1-2 T. grapeseed or olive oil
1-2 T minced garlic
1 medium onion or leek chopped
1T fresh ginger grated
1-2 T. mirin, a wonderful asian cooking wine
1-2 T. tamari, a wheat free soy sauce
1-2 T. toasted sesame oil
1 T. toasted (just barely) sesame seeds

Remove thick white stalks of bok choy and chop into ½ dice. Set aside. Chop greens into bite size pieces and set aside
In a large heavy pan sauté onions for a few minutes until translucent. Add bok choy stems chopped and cook for 3 minutes.
Add garlic, mirin, tamari and ginger and cook for 10 seconds.
Put in all the greens your pan will hold and toss gently (so they don’t fall out) with tongs. Turn up heat to medium high and add drizzles of water only if needed to keep moist.
Cover the pan, reduce to medium heat and cook for 7 minutes or until greens are melt in your mouth tender.
Turn off heat and remove cover. Transfer greens to a bowl.
Reduce excess moisture in pan by returning the remaining liquid to a boil and reduce by half.
Toss in the cooked greens, toasted sesame oil and seeds. Add salt (check flavor first and serve.

-To Your Good Health, Lee Newlin

Peaceful River Farm Sandwich

admin — Wed, 10 Aug 2011 15:31:46 +0000

THIS is a great tasting healthy sandwich!

This has to be one of our all time favorites for a nutritious lunch meal. Served alongside with sliced radishes, carrots, celery or whatever you have makes a beautiful and delicious presentation for anyone.

1 loaf spelt, sourdough or any good hearty bread

½ cup chipotle mayo
(mix ½ cup mayo. 2 T chipotle adobe canned, 2 T cilantro chopped, 1 garlic clove , one green onion sliced and 1 t lime juice whirl in a food processor till smooth)

1 large avocado sliced (one of my favorite wonder foods)

1 small red onion sliced thin ( all onions are great nutrition)

Broccoli sprouts (a few for each sandwich) This is a fantastic disease fighter!!

1 red bell pepper cut into very thin slices (red pepper has more nutrition than green)

1 sliced thin ripe tomato (full of lycopene)

Lettuce leaves for each sandwich (romaine is the most nutritious)

Optional: 3-4 sliced cooked shrimp or smoked salmon thinly sliced

Lightly toast bread slices, spread chipotle mayo on one side and then layer the rest of ingredients. Top with another slice of bread with additional (if desired) chipotle mayo. Serve immediately and enjoy a healthy sandwich!

-To Your Good Health, Lee Newlin

Spring Asparagus Salad

admin — Sun, 06 Mar 2011 22:51:34 +0000

It is so exciting when the first asparagus, green peas and sugar snaps of the season start showing up in the markets. After a long cold winter we are all ready for something that is truly healthy and definitely Spring!

Ingredients

1 ½ cups Israeli couscous or semi-pearled farro, bulgar or whole wheat or spelt berries, pearled barley or orzo Cook to package directions slightly al dente
1 bunch of asparagus (around 12 ounces) trimmed, cut into 1 1/2-inch lengths
1 cup sugar snap peas
1 cup fresh or frozen garden green peas
2 cups grape tomatoes, halved
1/2 cup sliced green onions
6 tablespoons chopped fresh dill or 2 tablespoons dried
1 8-ounce package feta cheese, crumbled
½ cup lightly toasted pine nuts
1/4 cup chopped Kalamata olives
fresh minced parsley
fresh lettuces cleaned and torn into bite sized pieces

Dressing

1/3 cup olive oil
3 Tablespoons Champagne or sherry wine vinegar

Directions

Cook cous cous in large saucepan of boiling salted water until just tender, about 10 minutes. Scoop out pasta and transfer to large bowl. Save hot water.
In the same pasta pot return water to a rolling boil. Briefly cook asparagus, peas and sugar snaps in boiling salted water until crisp-tender, about 3 minutes. Drain. Add to cous cous immediately with tomatoes, onion, and dill. Whisk oil and vinegar in small bowl. Season dressing with fresh black pepper. Add dressing, pine nuts, parsley, olives and feta to salad; toss to coat and serve over spring lettuces. You could add shrimp or chicken if you like. Thinly sliced fennel is marvelous in this salad

Vegetarian Shepherd’s Pie Makeover

admin — Mon, 27 Dec 2010 16:28:25 +0000

Popular Comfort Food Gone Healthy

Vegetarian Shepherd’s Pie

6 servings

We’ve all had the traditional shepherd’s pie made with ground hamburger meat and white potatoes but using delicious vegetables and legumes instead gives it great flavor as well as a healthy make over. The curried lentil filling is fantastic layered with a creamy potato filling that sits on a crouton crust which is baked on top of sweet zucchini. I adapted this creation from Dr. Andrew Weil’s recipe and added a few new ingredients to enhance the flavor as well as add more nutrition.

Crust

2 large sweet potatoes, peeled and cubed
6 large white potatoes, peeled and cubed
3 cups vegetable broth ( I use Imagine Organic No chicken broth-has great flavor!)
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 tablespoon seafood seasoning like Old Bay

Filling

1 bay leaf
1 medium piece of Kombu (a sea vegetable that helps with digestion as well as adding a savory flavor)
1 cup french lentils cleaned
2 teaspoons Tony Chachere’s creole seasoning
1 cup sliced yellow onions (one of the most nutritious in onion family)
2 cloves garlic minced
1 cup sliced button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon extra-virgin olive oil
2/3 cup nutritional yeast (full of those hard to get B vitamins-find it in health food stores)
1 teaspoon curry or turmeric powder (fantastic disease fighter)
1 teaspoon salt
1 tablespoon cornstarch or arrowroot to thicken
1 zucchini sliced in rounds (about 2 cups)
1 cup bread crumbs ( I use gluten free bread ground up in food processor)
1/2 cup thinly sliced sauteed shallots or green onions to top
And if you can’t help yourself add just a bit of cheese to the top but go easy

Instructions

1. Preheat oven to 350º F.
2. Steam the cubed sweet and white potatoes until fork tender around 30 minutes but keep checking for doneness.
3. Strain the potatoes. Pour in broth into the pot and cream the potatoes with a hand mixer or large fork.
4. Add the olive oil, Italian seasoning and seafood seasoning then cream together until seasonings are completely blended into the potatoes.
5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, seasoning and kombu and cook for 30 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid as well as kombu and bay leaf.
6. Sauté the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.
7. Add the creole seasoning, nutritional yeast, salt and curry or turmeric powder and stir until everything is blended in. Add to the cooked lentils.
8. Dissolve the cornstarch in 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens adding a bit of water if too thick. Remove from heat.
9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle 1/2 of the bread crumbs.
10. Spoon out 1/2 of the mashed potatoes and spread across the zucchini rounds.
11. Spoon out the curried lentils and spread on top of the potatoes.
12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the sauteed shallots or green onion on top and “cheese for the cheaters” on top of the zucchini.
13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.