Posts Tagged ‘Anthocyanins’

Eat to Beat Arthritis Confetti Salad

| January 7th, 2014

 

 

This delicious salad is loaded with strong, anti inflammatory ingredients like raw walnuts, forbidden rice, dried cherries, celery and cayenne.  All of these ingredients are perfect for helping our bodies ease the aches and pains of osteoarthritis.  Brown and black rice are antioxidant-rich, but only black, forbidden rice contains anthocyanins, the purple and dark red pigments that add valuable nutrients to all berries. Anthocyanins antioxidants are associated with terrific health benefits, such as memory improvement and decreased risk of heart disease and cancer. 

 Coupled with the flavor of a power packed dressing, you’ll find this salad is fantastic for inflammation.  It’s perfect for gluten free, vegan and vegetarian friends —heck, it’s a salad everyone can love.                                         -To your good health, Lee Newlin

 

Ingredients

1 cup forbidden black rice (or short grain brown rice works nicely too)

1 cup frozen green sweet peas

1 organic unpeeled apple or ripe pear diced into small  pieces

1/4  cup dried cranberries or cherries roughly chopped

1/2  cup walnuts roughly chopped and very lightly toasted

1 large stalk celery diced  (celery has 20 anti inflammatory compounds, wow!)

1/2 cup sliced green onions finely chopped

1/8 tsp dried cayenne powder

Dressing

2 cloves garlic (minced finely)

1 tbsp maple syrup

1 tsp white miso (paste)

2 tbsp olive oil

2 tbsp balsamic vinegar

Garnish

2 tbsp sliced green onions or chives

4 tbsp lightly toasted sesame seeds

1 small carrot finely diced

Cook the rice in two cups of simmering water until tender, around 30 minutes. Over sink strain any water left over.  Fluff rice and let cool till just warm.

Gently toss the peas, apple, dried fruit, walnuts, celery, onion, cayenne and cooled rice together in a large bowl.

In a small bowl whisk together the ingredients for the dressing. Stir all into the rice just mixing  until all the ingredients are coated. Garnish with extra chopped onions, sesame seeds and carrot.

If you have time, allow rice to rest for at least eight hours or overnight in the refrigerator for flavors to come together. 

This is absolutely beautiful served in a buttercrunch lettuce leaf with avocado and thinly sliced red cabbage on top. Delissimo! 

Beautiful Layered Beet Salad

| June 26th, 2013

This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado.  Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.

Ingredients
1 pound fresh beets (red, golden or your choice)
1 tablespoon or more champagne white wine vinegar
1/2 teaspoon Celtic or sea salt
1 tablespoon extra virgin olive oil (make sure this is your best)
A large handful of cleaned young field greens or lettuce
1 ripe firm avocado sliced
1 teaspoon fresh lemon juice
Optional:  Blueberry chutney as featured in this photo

Directions
Clean and trim the greens to 1/2 inch from the beets and save greens for another meal
Place beets in a baking dish with water half way covering beets usually  an inch or so deep
Cover tightly and bake 350º 1 hour or until tender when pierced with a paring knife
Uncover, cool and cut the tops and bottoms off then peel.  The skins should slip off easily.
Dice the beets and sprinkle with the vinegar and the salt while beets are warm and let stand a few minutes to allow beets to absorb the flavors.

Taste and adjust with more vinegar or salt.  Toss with extra virgin olive oil.
Place beets on field greens then layer a few slices of avocado on top.
Scatter some of the blueberry chutney over each serving.
Drizzle olive oil and lemon juice over all and serve.

Blueberry Chutney (To use as a topping for the Marinated Beet Salad)

1 tablespoon olive oil
2 tablespoons minced shallot (a medium sized shallot)
2 teaspoons minced fresh ginger
1 medium garlic clove, minced
2 cups fresh blueberries
1/4 cup blueberry vinegar (Lee has an easy recipe) or red wine vinegar
3 tablespoons maple syrup
1/4 teaspoon Celtic or sea salt

Directions

Place a sauté pan over medium heat then add oil and shallot cooking until softened,  but not browned about 4 minutes. Add ginger and garlic and cook until fragrant, about 30 seconds.

Gently toss in blueberries, vinegar, maple syrup and salt and bring to a boil. Reduce heat and simmer until thickened, about 20 minutes.

Let cool to room temperature, pour into an airtight container and store in refrigerator for up to 2 weeks.

-To your good health, Lee Newlin