Healthy with Jodi

Rutabaga Sweet Potato Soup Recipe

    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).

    Asian Chick Pea Kale Salad Recipe

      Asian Chick Pea Kale Salad

      Vegan, Gluten Free

      Happily Serves 4

      VEGETABLES

      1 large bundle finely chopped kale  (steamed and drained)

      1 cup finely grated carrots (steamed)

      2 cups finely shredded red cabbage (Steamed)

      DRESSING

      1/4 cup cashew butter (or sub sunflower butter)

      1/4 cup + 1 Tbsp Korean BBQ sauce (Skyvalley brand)

      1/4 cup sesame oil

      3 Tbsp maple syrup

      Sea salt or 1 Tbsp tamari or coco amigos

      CHICKPEAS

      1 Cup soaked and dried chickpeas (or sub Mung beans)

      2 Tbsp sesame oil or avocado oil

      2 tsp maple syrup

      1 garlic clove

      optional: red pepper flakes or chili powder

      Preheat oven to 425

      When preparing chickpeas, make sure they are dry – this will help them crisp up.

      In a medium mixing bowl add sesame oil, maple syrup and Korean BBQ sauce and whisk.  Add chickpeas and toss to coat. Arrange on a baking stone/sheet and bake for 20-25 minutes, tossing halfway to ensure even baking. They’re done when crisp and deep golden brown.

      To prepare dressing, add all ingredients and whisk to combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, Korean BBQ sauce for heat, cashew butter for creaminess, or salt or tamari for saltiness.

      Add kale (steamed), carrots and cabbage to a large mixing/serving bowl and toss to combine. Then add dressing, toss to coat.

      To serve, divide salad between serving plates and top with crunchy chickpeas.  Keep leftover chickpeas separate from salad in a well-sealed container at room temperature for 2 days

      Cooking Class With a Holistic Nutritionist-Jodi Lynn DePriest

        chop

        Cooking With Jodi – 6/12/2016

        This week Jodi featured vegetables of all shapes sizes and colors.  Spaghetti Squash, Cabbage, Green and Red Bell Peppers, Tarragon, Garlic, Black Beans, and more.  These classes are a great way to learn new ways to cook healthy and still make very tasty dishes.  In class today, Jodi made:

        potato salad

                            Herb Potato Salad

        cabbage salad

               Spaghetti Squash Chow Mein

         

         

              Black Bean Lentil/Quinoa Salad with Cumin-Lime Dressing

        quinoa salad

         

         

        10 Reasons to Eat Clean

          eat clean

          1. You’ll become more mindful.
          Which one takes longer and really makes you slow down? Eating clean also means eating with purpose and savoring food. That means a better relationship with everything from radishes and radicchio to red velvet cupcakes (which you’ll no longer crave).

          2. You’ll save money.
          Kiss sick days and medical bills goodbye when you get nutrients from eating clean, real food. Plus, shopping locally and in season makes sense– and cents. Planning clean meals for the week is cost-effective if you make a list and stick to it, as there’s no chance of overspending at the store.

          3. You’ll live longer.
          Study after study has shown that consuming these foods can lengthen your life-span. And in a study published in the American Journal of Epidemiology, European researchers have found that increasing your produce intake to more than 569 grams per day reduces your risk of mortality by 10 %.

          4. You’ll have better relationships.
          Preparing clean meals takes time, just the kind of time that allows for easy, relaxed conversations with your kids, spouse and other family members and friends. If they’re too busy with screen time to share stove-top time, point them to the Johns Hopkins Bloomberg School of Public Health 2014 study, published in Public Health Nutrition, showing good health comes from home cooking.

          5. You’ll be smarter.
          Eating a healthy diet rich in fruits, vegetables, fish and nuts keep our minds sharper and our memories stronger by a whopping 24 %, proved a study published in spring 2015 in Neurology. Our brains also function better with nutrients such as omega-3 fatty acids, as shown in Nature Reviews Neuroscience, while they slow and sputter down when we fill them with sugar (including alcohol), fast food and the wrong kinds of fats. If that’s all too much too think about, remember one point from the Nature Reviews Neuroscience report: A balanced diet means better brain health.

          See also 9 Amazing Brain Boosters to Add to Your Diet.

          6. You’ll have more energy.
          Adam and Eve were onto something when they bit into that apple: Fruit is just one of many clean foods that provide an instant dose of energy. High-fiber fruits like apples take longer to digest and can instantly stave off that afternoon slump while providing critical vitamins for the evening ahead. Other pick-me-ups include quinoa, almonds, eggs, kale, citrus fruit and a good-old-fashioned glass of water.

          7. You’ll be better in bed.
          Mamma mia! Women with metabolic function in Italy and other regions of the Mediterranean enjoy a healthier sex life than those in the US, thanks to the components of their diet– yep, vegetables, fruits, nuts, whole grains and olive oil. That’s what researchers found in a comprehensive study published in the International Journal of Impotence Research.

          8. You’ll help the planet survive.
          There’s an oft-quoted statistic that food travels approximately 1,500 miles from farmer to consumer in the United States. By eating seasonal and local foods, as recommended by Clean Eating, you can help reduce your carbon footprint. As the American Journal of Clinical Nutrition reported in 2003, “The major threat to future survival and to US natural resources is rapid population growth”and “the lacto-ovo vegetarian diet is more sustainable than the average American meat-based diet.

          9. You’ll be stronger.
          The lean protein that comprises part of the clean-eating philosophy builds lean muscle mass and boosts metabolism, found a study presented at The Obesity Society’s annual meeting in 2014. Some mighty choices for your muscles (in addition to animal-based products like chicken, fish and lean beef) include quinoa, chickpeas, nuts, spinach and seeds.

          10. You’ll be happier.
          Food and mood go hand in hand. And the better the food, the better your mood. If you need to brighten your day, go for berries, bananas, coffee, lean proteins, chocolate, omega-3 and turmeric fatty acids, all proven to boost your mental state.

          Healthy with Jodi