Posts Tagged ‘cancer fighter’

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

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.

 

Ingredients
                                                                                                                                                           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 crumbled goat or feta 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)

 

Directions

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

 

Red Beet Hummus

| January 23rd, 2013

No, you’re wrong – this isn’t raspberry ice cream with a cookie.  It’s red beet hummus.  Beets have an intense crimson color that indicates the sheer quantity of antioxidants they contain.  One of those antioxidants is called  betalains which is higher in beets than most other veggies and fights off cancer and other diseases.  I encourage you on behalf of beet lovers everywhere to introduce this beet hummus to your family and friends and get the conversation rolling about just how delicious healthy can be with this colorful, tasty dip.  This makes an awesome sandwich spread as well.

If you have someone who refuses to eat beets, then go ahead and fool them by asking them if they want raspberry ice cream!

Ingredients

1 large beet (or 4 or 5 small ones) with leaves removed

1 cup garbanzo beans (chickpeas) with no liquid

1/3 cup extra virgin olive oil

1/4 cup slivered almonds

5 garlic cloves, peeled and minced

1 1/2 teaspoons balsamic or red wine vinegar

1 T fresh lemon

1/4 t. ground cumin

salt and pepper to your taste

1/4 cup  slivered almonds or minced parsley to sprinkle on top

 Directions:

Prepare beets by simmering in a medium saucepan of water until tender when pierced with a paring knife, about 20 minutes.

Drain and cool until you can comfortably handle them then peel off  skin.

Place beets into food processor along with garbanzo beans, 1/4 cup slivered almonds, oil and garlic and blend until smooth.

Add vinegar and blend, then season to taste with salt and pepper.

Sprinkle remaining 1/4 cup slivered almonds on top or some minced parsley.

Serve with “Mary’s Gone Crackers” gluten free crackers or slivered fresh veggies for dipping.

 

-To your good health, Lee Newlin

 

I know it’s early but……..

| August 18th, 2010

Watching all the lovely butternut squash ripening in our garden makes me excited about upcoming fall soups. I believe that my Miracle Butternut soup saved a life…mine to be precise. Read on…

This heartwarming soup created in my own kitchen is the subject of my story. Back in January of 2005 I had prepared it for family and friends with great expectations. However, just a few hours later after dinner, I suddenly felt pain in my abdomen, unlike anything I had ever experienced. After a couple of days of trying to convince myself that the pain would go away on its own, we finally headed to the emergency clinic expecting an ulcer at the worst.

My disease was non-symptomatic, and maybe the pain was not related to it. The mystery will never be solved as to why there was pain, but was there a correlation between my abdominal pain and eating this antioxidant rich butternut squash soup? I will always believe that there was. It led to the accurate diagnosis and successful treatment of Stage 3 non-Hodgkin’s lymphoma. This is why I call butternut squash soup my “miracle” soup. Hope you will try it this fall and know that I will be smiling.

Lee’s Miracle Butternut Squash Soup

Ingredients

1 large butternut squash cut in half lengthwise
Salt and fresh black pepper
2 T. olive oil divided
6 whole cloves of garlic peeled
10 dried sage leaves or 2 t. powdered sage

1 T organic farm butter
1 large or 2 medium sized leeks well washed and cut into circles (use white part and a bit of the pale green part only)
1 large stalk celery roughly chopped
1 large peeled carrot roughly chopped
2 bay leaves
1 t. dried thyme
1 t. turmeric (great disease fighter)
½ t. ground ginger
½ t. ground cinnamon
6 cups chicken or vegetable stock (homemade would be best but if you don’t have time use the boxed kind)
½ cup coconut milk

Optional:
2 T fresh chives chopped for garnish and flavor
Shards of parmesan cheese
Fresh minced thyme.

Preparation

Preheat oven to 375F

Place halved, seeded and cleaned butternut squash on a sided baking sheet. Season the insides of both pieces with salt and pepper and rub with 1 Tbsp olive oil. Place 3 peeled garlic cloves (they make this soup so flavorable!) under each side of the cavity of the squash where the seeds were scooped out. Lay the squash cut side down on a baking sheet, scatter the sage leaves under each piece of squash and roast for approximately 45 minutes or until the squash is tender but not mushy.

When squash is cool enough to handle, peel and cut it up into chunks about 2 inch cubes. Reserve peeled garlic for adding to this soup later.

Meanwhile melt butter and remaining olive oil in a large heavy pot over medium-low heat. Add the leeks, celery and carrots and a generous pinch of salt. Stir the mixture occasionally until tender and starting to brown, about 10 minutes.

Add the roasted squash and garlic, bay leaves, thyme, turmeric, ground ginger, cinnamon and stock. Bring to a slow boil then reduce heat to low, partially cover, and simmer 20 minutes. Lastly, stir in the coconut milk and continue to heat over low flame for a minute.

Off heat add if needed salt, pepper and remove bay leaf. Puree with an immersion blender or in batches, carefully puree in a blender until smooth. If it’s too thick to your liking add more chicken broth and gently reheat.

Serve hot in bowls topped with a few chards of parmesan, chopped chives or green onions or minced fresh thyme. Cinnamon gluten free croutons would be a great addition on top.
Optional idea: This soup would be wonderful to flavor risotto, by alternating broth and some of this soup for the liquid in your recipe.
serves 6-8

….Now sit down and enjoy this soup and enjoy life!

Lee

Lentils You Will Love

| May 30th, 2010


Beluga Lentil Caviar

The caviar-like appearance of these wonderful lentils gives such a beautiful look to this healthy appetizer. Be diligent in preparing the beans as not to over cook them.

1/2 cup (1 #) dried beluga or French lentils
2-3 cups of fresh water
1/2-1 t. sea salt

1 whole wheat (if you can find it) baguette sliced thinly on an angle
1/3 cup olive oil
3 large cloves garlic

8 ounces Neufchâtel cheese (1/3 less fat than cream cheese) or ricotta or goat cheese at room temperature
1/2 cup chopped chives
1/4 cup tender baby kale leaves, stemmed and chopped
salt and pepper to taste
Optional: Broccoli sprouts, slivers of roasted red pepper or sliced grape tomatoes, walnut halves to top off each piece

Directions:
Wash and pick over the lentils then drain. No need to soak them. Place the lentils in a saucepan and cover with 2-3 cups of fresh water. Bring to a boil and reduce immediately to simmer for 15-20 minutes. Lentils should be tender but not splitting and falling apart. Salt to taste at this point – I use around 1/2 teaspoon of salt. You decide if it needs more. Remove from the heat and drain any remaining liquid. Drizzle 2 T. of extra virgin olive oil over lentils and let cool.

Make the garlic bruschetta:
Brush a light coating of olive oil on slices of baguette. Place rounds in a single layer across two baking sheets. Place in the oven and bake for about 10 minutes or until slightly golden. Remove and let cool. Cut the ends off the garlic cloves. Take a single clove in your fingers and rub the top of each piece of bread with the garlic to give each slice a bit of a garlic kick. Don’t overdo it.

Make the chive cheese spread: In a food processor add the cheese, kale, salt and pepper and chives. Process till smooth and the pale green color is uniform. Check for flavor and set aside.

All ingredients should be at room temperature. Take each slice of toasted bread and smear each with a bit of the chive kale spread. Top with a small spoonful of lentils. Garnish with broccoli sprouts and/or pretty purple chive blossoms or any of the above listed options. Serve immediately.

Eat Your Colors

| May 15th, 2010

Picnic Cherry Tomatoes

This was just one of the colorful dishes we prepared today in our “Eat Your Colors” workshop.

Picnic Cherry Tomatoes

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 is a strong cancer fighter. To get the greatest amount of lycopene choose organic tomatoes and find the deepest red color possible. The cornbread center is a great taste partnered with the tomatoes, basil and garlic.

Ingredients
40+ yellow and red grape or cherry tomatoes (depending on size)
4 garlic cloves minced
2 chopped green scallions or a handful of chopped chives
3 T. extra virgin olive oil

1 slice of cornbread or a corn muffin (to make 1/3 to 1/2 cup crumbs) full recipe below
2 T. fresh basil
2 T. of fresh chopped parsley
1/3 cup grated parmesan
Sea salt
Fresh black pepper
Fresh basil chiffonade and leaves, for garnish

Directions
Preheat the oven to 400 degrees F.

Drizzle a little 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 (or corn muffin) until you achieve an even crumb. Add in the basil, garlic, parsley, sea salt, black pepper and process just a few seconds. Then add green onions pulsing a second or two.
Drizzle 2 tablespoon 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 a little more olive oil over the tomatoes. Scatter the remaining cornbread mixture over top. Add the remaining parmesan on top. Season to taste

Bake for 25-30 minutes.

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

*Larry’s Favorite Cornbread

6 T. butter (this seems like a lot but we don’t butter the slices when serving)

2 cups deep yellow cornmeal coarsely ground if you can find it. I usually get it from the grain bins at health food stores like Deep Roots, Earth Fare or Whole Foods. It is very economical.
1/2 of a onion finely chopped or 1 T. dried onion flakes
2T spelt or gluten free flour
1 t. sea salt
4 t. baking powder

2 T maple syrup
2 large eggs
2 cups buttermilk
2 chopped Pepperoncini peppers seeds and stems removed

Place a 10″ cast iron skillet in a cold oven and preheat to 425º.

Meanwhile mix all dry ingredients including dried or fresh onions and pepperoncini peppers with a whisk in a bowl
In a separate bowl mix all wet ingredients with a whisk
When pan is preheated add butter and let it melt. Carefully watch this so it won’t burn.
Meanwhile add wet mixture to dry and mix till just moistened. Do not over mix.

Once butter is melted pull pan out of the oven and carefully add combined cornbread batter pouring right in the middle of the hot skillet (this process makes for a great crunchy crust with soft insides).

Return to oven and bake 20-25 minutes.
Flip cornbread on a chopping block and cut into 8-10 wedges.

Kale, the king of health

| February 25th, 2010

Kale, the king of health

Kale Tarragon

This is one of my favorite dishes to turn people on to Kale with. This nutritional giant is plentiful in the spring as well as fall. Besides being a beautiful dish it has everything you need for a satisfying, yet healthy meal and is spectacular to see all of the great colors. (Remember: Color signals nutrition) The lemony sauce is distinctively delicious with the tarragon and makes the dish so full of flavor. Make sure that you pour the sauce over the mixture of potatoes and kale while they are hot.

6 servings.

* 2 # small yellow potatoes peeled
* 2 T white wine or champagne vinegar
* 2 T fresh lemon juice
* 1 T fresh tarragon (dried doesn’t have the flavor that fresh does in this dish)
* 7 T olive oil divided
* 1 medium onion or leek diced
* 1 bunch Kale, large stems removed, leaves chopped into 1 inch dice
* 1 large clove garlic minced
* ½ cup diced red pepper
* 2 green onions chopped as a garnish

1-Steam or boil whole potatoes till just tender. While you are waiting for potatoes to finish cooking prepare sauce.
2-Combine vinegar, lemon juice, ½ t. tarragon, 6 T olive oil, salt and pepper to your taste. Set close by.
3-Drain potatoes and slightly cool. Cut into smaller pieces and place in large bowl. Cover to keep warm.
4-Next heat a skillet over medium heat and quickly add 1 T olive oil and onions sautéing until translucent.
5-Add kale, red pepper and garlic. Cook until kale is tender-5 minutes or so. Cover pan to speed this up. 6-Add potatoes then pour sauce over everything. (Important! toss the dressing while the mixture is hot, to incorporate the flavors). Taste and season as necessary with salt, pepper and rest of tarragon. Sprinkle green onions over the top and serve warm or at room temperature. -To your good health, Lee