Posts Tagged ‘powerful antioxidants’

Cucumber Bok Choy Salad

| August 18th, 2015

The health benefits of cucumbers are remarkable even though some people think that they are just filled with water and nothing else. The nutritional profile of cucumbers is quite high making them one of the best foods to include in your healthful arsenal of great recipes. This flavorful, easy to make, refreshing dish makes a perfect summer meal as well as a cleansing detox combo with cucumbers and bok choy.  It has been a great summer dish in our home.  While a spiralizer (like what you see in the image above) makes this meal come together quickly, if you don’t own one you can just slice the deseeded cucumbers with knife.  Do place them on paper towels to absorb excess moisture.

-To your good health, Lee Newlin


1. 1/4 cup organic peanut butter
2. 1-2 tbsp maple syrup (depending on how much sweetness you like)
3. 1 tbsp tamari sauce
4. juice of fresh 1/2 lime
5. 1/2 tsp sea salt
6. 1/2 tsp chili sauce
7. 1 tsp toasted sesame oil
8. 2 bunches baby bok choy or 1 bunch regular bok choy
9. 1 English cucumber organic (leave the peel on as it has loads of vitamin C)
10. 2 green onions sliced thinly
11.1/2 cup green bell pepper sliced thinly
12. chopped cilantro and chopped raw peanuts


1. In a small mixing bowl combine peanut butter, maple syrup, tamari, lime juice, sea salt, chili sauce and toasted sesame oil. Chill in refrigerator.

2. Thinly slice bok choy into slivers, chop some cilantro and peanuts for garnish

3. Run cuke through a spiralizer or slice into half moon pieces

4. To remove as much liquid out of the cucumber as possible, place on several paper towels and chill for at least an hour in the frig. This procedure prevents a soggy salad.

5. When drained of excess water, combine cukes with boy choy, onions and bell pepper in a large bowl and toss gently and return to frig until ready to serve shortly.

6. Just before serving add peanut sauce, a bit at a time, to cucumber and bok choy tasting as you go.

7. Serve immediately garnished with minced cilantro and chopped raw peanuts

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! 

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!


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


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


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

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


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!