Posts Tagged ‘antioxidant’

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



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


2 cloves garlic (minced finely)

1 tbsp maple syrup

1 tsp white miso (paste)

2 tbsp olive oil

2 tbsp balsamic vinegar


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.

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

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


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

Good for You Lentil Salad

| June 26th, 2013


This combination is powerful.  You’ll find it hard to beat the cholesterol lowering fiber from lentils, lycopene from tomatoes, and one of my favorite healthy foods-cancer fighting red peppers. Vitamin E from olive oil rounds out this nutritional knock out dish.  I think it is one of the best recipes for both great flavor and great health benefits plus it is perfect for a picnic.


                                                                                                                                                           1 cup dried lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
2 tablespoons red wine vinegar
1 teaspoon Celtic or sea salt (has lots of minerals)
Freshly ground black pepper to taste

3 tablespoons extra-virgin olive oil (this is the one with the most vitamin E)
½ of sweet red pepper, finely diced (more vitamin C than an orange)
3 tablespoons chopped parsley or basil
1/2 cup thinly sliced scallions (green and white parts) or fresh chives
1/2 cup vegan cream cheese
1 cup sliced tomatoes or cherry tomatoes right out of the garden

Optional: sliced Kalamata black olives but for me this is critical in the over all flavor

4  large leaves (cleaned and dried) romaine lettuce leaves (one of the most nutritional lettuces you can buy)



1. Sort and rinse the lentils. Place in a saucepan and cover with water by 3 inches (the length of your index finger) and bring to a gentle boil. Immediately reduce to a simmer and cook until tender all the way through about 20 minutes.  Don’t overcook to avoid mushy texture. Drain.

2. Toss the hot lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and adjust seasonings if needed. Then gently add the olive oil, red peppers, scallions, cherry tomatoes, feta and parsley.

3. Ladle each serving of the room temperature lentil mixture into a large lettuce leaf and garnish with the above suggestions to your liking.  Serve immediately.

-To your good health, Lee Newlin



| July 4th, 2012



Mountain Red, Carola, All Blue Potatoes



We love cold soup on a hot day for lunch and this is a great recipe to make when potatoes, leeks, garlic and onions are coming in straight from our market gardens.  I shared this recipe at the Fearrington Village Farmer’s Market on Tuesday with a sampling for our customers.  This is a great farmer’s market to visit if you are in the Pittsboro area.

Don’t be turned off to potatoes as they are loaded with antioxidants, vitamins C, B6 and minerals.   Take away the extra fat and deep frying, potatoes are an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potato’s reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, and this stereotype is due for a significant overhaul. Agricultural Research Service plant geneticist, Roy Navarre, has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of these multicolored wonders.                            



1 whole bulb garlic

1 teaspoon olive oil

1 tablespoon butter

2 leeks, white and light green parts only, coarsely chopped

1 onion, chopped (yellow onions are the most nutritious)

3/4 cup dry white wine

4 medium organic potatoes, peeled if you prefer and then sliced

4 cups vegetable broth or chicken stock

1  teaspoon Celtic salt or to taste

1/2 teaspoon white pepper

4 sprigs fresh sage

2 T. fresh lemon juice

3 cups of combined milk and buttermilk

chopped fresh chives to garnish


Directions                                      Preheat the oven to 350 degrees F.

Cut off the top 1/4 of the tapered end of the garlic bulb so that all of the cloves are exposed. Drizzle with the olive oil, place in an oven proof  covered dish and bake for about 1 hour, or until the top is browned and the individual cloves are soft throughout. Let cool.

Melt the butter in a large, heavy bottomed pot over medium heat. Add the leek and onion and stir for about 5 minutes, or until they are translucent but not yet brown. Add the wine and reduce this by cooking for 2 more minutes.

Add the potatoes and stock. Bring to a gentle boil, then reduce heat to medium-low and simmer for 40 minutes.

Add the salt, pepper, and sage. Take pot off heat and let the soup cool.

Extract each of the individual garlic cloves by pinching the end of each clove pushing all of it out.  Add them to the stockpot.

After cooling remove sage sprigs, then puree the cooled soup in a blender or food processor.  Add lemon.   Refrigerate until chilled.

Serve cold in chilled bowls with a topping of minced chives, chives blossoms or  dollop of Greek yogurt.

Saturday Cooking Class at Peaceful River Farm

| June 19th, 2010

We prepared Picnic Cherry Tomatoes for a sampling of just how delicious fresh produce can taste. It was a big hit!


These little, tasty orbs of giant sized nutrition are delicious all year-round but are at their height of flavor from July until well into fall.  Cherry tomatoes are off the charts with vitamin C, are a super antioxidant, have abundant lycopene that helps the heart and are a strong cancer fighter.  To get the greatest amount of lycopene choose organic tomatoes and find the deepest  color possible.


40+or- assorted colors of grape or cherry tomatoes (depending on size)
1 whole clove for rubbing the dish with and 2 garlic cloves minced for recipe
1/3 cup grated parmesan
2 cups of regular baked cornbread or a corn muffin (to make crumbs for recipe)
2 Tablespoons of fresh basil
2 Tablespoons of fresh chopped parsley
1 t.Celtic salt
1/4 t. black pepper
1 cup chopped green scallions or chopped chives
4 tablespoons extra virgin olive oil
Fresh basil chiffonade for garnish


Preheat the oven to 400 degrees F.

Drizzle one tablespoon olive oil in the bottom of a casserole dish. NOTE: if you love an intense garlic flavor rub the sides and bottom of the dish with a fresh cut clove.

Cut all of the tomatoes in half.

In a food processor, process the cornbread,  basil, garlic, parsley, salt, black pepper and process just a few seconds. Then add green onions pulsing a second or two.

Drizzle 2 tablespoons of the olive oil into the crumbs and pulse briefly to distribute.

Place half of the grape tomato halves into the prepared dish.  Sprinkle half of the parmesan over this.

Scatter the seasoned cornbread crumbs to create a layer saving a cupful to top off the dish. Top with the remaining tomato halves, cut sides down, rounded side up. Drizzle remaining olive oil over the tomatoes.  Scatter the remaining cornbread mixture over top.  Add the remaining parmesan on top.

Bake for 25-30 minutes, until golden.

Garnish with fresh basil chiffonade. These beauties can be served hot from the oven, warm, or at room temperature.
Serves 4-6.                                                                               -To your good health, Lee Newlin