Healthy with Jodi

iron

Rutabaga Sweet Potato Soup Recipe

by

    Rutabaga Sweet Potato Soup

    Vegan, Gluten Free

    Happily Serves 4

    ALL ORGANIC INGREDIENTS

    1 Butternut squash, cut in half

    3 Garlic cloves

    2 cups Rutabaga

    2 cups Sweet potato

    Coconut or avocado spray oil.

    1 tsp. Sea salt

    ½ tsp Pepper

    1 Yellow onion

    ¾ Cup Soaked cashews

    2½ Cups Coconut milk

    2 Cups Vegetable or Bone broth

    ½ tsp Nutmeg

    1 tsp Thyme

    Preheat oven to 400º .

    Wash and cut/dice veggies. Don’t forget to wash the squash before you cut into it, remove the seeds with a spoon.

    Spray the squash with coconut or avocado oil and place cut-side down on a baking sheet or stoneware.

    Cut garlic and let sit 5-10 mins.

    Spray the rutabaga and sweet potato in coconut/avocado oil.

    Add both to baking sheet. Bake for 45 minutes, stir half way through. It will cook Faster the smaller the pieces are.  You can also bake these in the air fryer for a faster meal.

    Sauté onion and garlic until soft and caramelized.

    Remove roasted veggies from oven and blend all the rest of the ingredients in a food processor until smooth. The nuts may remain grainy, but that’s ok.

    You can add water to reach desired consistency.

    Rutabagas Nutrition Facts

    Serving Size: 3.5 ounces (100 grams), raw

    Calories 39

    Calories from fat 2

    Total fat 0 g 0%

    Saturated fat 0 g 0%

    Trans fat

    Cholesterol 0 mg 0%

    Sodium 20 mg 1%

    Total Carbohydrate 9 g 3%

    Dietary Fiber 2 g 7%

    Sugar 6 g

    Protein 1 g

    Vitamin A 0% Vitamin C 31%  Calcium 5% Iron 3%

    Health Benefits of Rutabagas

    All crucifers (brassicas or cole crops) are high in antioxidant and anti-cancer compounds. The anti-cancer properties of these vegetables are so well established that the American Cancer Society recommends that Americans increase their intake of cruciferous vegetables.

    Rutabaga’s most significant nutrient comes from vitamin C. One cup contains 53% of the daily recommended value, providing antioxidants and immune system-supporting functions that help protect the cells from free radical damage. Although rutabagas provide only 5% of the iron needed for healthy blood on a daily basis, vitamin C enhances its absorption, while helping to form both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

    Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars).

    Cacao Avocado Mousse

    by

      Cacao Avocado Mousse

      Gluten Free, Vegan

      Happily serves 4

      ALL ORGANIC INGREDIENTS

      3 Avocados

      1/3 Cup Coconut nectar

      1/2 Cup Raw cacao
      1 tsp ground cinnamon

      dash of allspice (optional)
      2 vanilla beans, split and seeded
      1/4 tsp Himalayan sea salt

      Stevia drops if desired sweeter

      Mash all ingredients together and enjoy!

      Optional to add nut milk to thin out consistency.

      Fresh mint leaf for garnish or chopped for added flavor
      The Cacao is antioxidant rich, high in flavonoids, which are essential to a healthy cardiovascular system.  Cacao provides a natural form of iron for a natural energy boost.

      The avocado provides heart healthy monounsaturated fats as well as a good amount of vitamin B5 and Vitamin K.  Avocados are known for promoting heart health, regulating blood sugar and are believed to potentially offer anti-cancer benefits, specifically when it comes to cancer of the mouth, skin and prostate gland. Avocados are very alkalizing to the body.

      Spaghetti Squash Chow Mein

      by

        Spaghetti Squash Chow Mein

        GF, Vegan, Paleo

        Happily Serves 6-8

        ALL ORGANIC INGREDIENTS

        1 Spaghetti squash
        1/4 cup Coconut Aminos
        3 Garlic cloves, minced
        1 TBSP Coconut sugar
        2 tsp freshly grated ginger
        1/4 tsp white or black pepper
        2 TBSP Avocado oil
        1 Diced yellow onion
        3 Celery stalks
        2 Cups cole slaw mix (shredded cabbage, broccoli, and or carrots)

        Cut spaghetti squash in half length wise and carefully scoop out seeds. Lay skin side up in a glass dish, place 1/2 inch of water in the bottom of the pan.
        Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Shred flesh with a fork so it breaks apart into strings, set aside.
        In a small bowl, whisk together Coconut aminos, garlic, coconut sugar, ginger, and pepper.
        Heat avocado oil in a large cast iron skillet over medium high heat.
        Add onion, celery, stirring often, steam for no more than 3 mins.
        Stir in cabbage until heated.  This should take no more than 7 mins total.
        Stir in spaghetti squash and “soy” sauce mixture until well combined.