Shaved Beet and Pecorino Salad with Apricots

I wanted to publish this recipe during spring as this is the best time to cleanse the liver and beets are a fantastic vegetable for this purpose. However, life had gotten the better of me and I am just now able to share this post. And really, the mighty liver can always use support in the form of good nutrition. If you choose a super-healthy vegan version, shaved fennel or jicama would be a nice substitute for the pecorino.

The focus here is color, but not hastily mixed. Care and attention is needed to lightly grace the marinated beets with the apricots, pecorino and green onions so the colors remain pure for each element. Also, as with most things in life, fresh is best so do not allow this salad to sit long. Enjoy!

4 medium red beets, peeled
1/8 cup white balsamic vinegar
1/4 cup extra-virgin olive oil
1 tablespoon honey
1/2 teaspoon Himalayan sea salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
3 green onions, 1/4 inch diagonal slice
1oz pecorino cheese, shaved
3 semi-firm apricots, quartered wedges

Using a wide vegetable peeler or a mandolin, shave beets into paper thin slices and set aside. In a medium bowl, whisk together balsamic vinegar, honey, olive oil, sea salt, pepper, and nutmeg. Add beets and toss. Transfer seasoned beets to serving plate and arrange apricots across the top.

Lightly sprinkle the beets and apricots with shaved Pecorino and sliced green onions.

Generously serves two.

Millet Polenta with Spinach & Aged Gouda

Recently, I was craving something savory and satisfying yet healthy. I love polenta but so many people are sensitive to corn that I wanted to find a good substitute that was gluten free. This recipe is the answer.

Millet, although considered by many a humble grain, is actually a seed and a nutritional champion. It shares the spotlight with buckwheat & quinoa as being one of the few alkaline forming "grains". Millet does not feed candida, is a good source of fiber, and is a fantastic source of magnesium which helps with migraine headaches, constipation and supports heart health.

For a vegan version of this recipe, omit the gouda and mix in two tablespoons of nutritional yeast flakes after the millet is finished cooking. Enjoy!

1 1/2 cups millet*
3 cups water
1 1/2 teaspoons sea salt
1/4 cup neutral flavor coconut oil
3 cloves garlic, crushed
1 teaspoon red pepper flakes
2 cups chopped fresh spinach
1/2 cup shredded aged gouda

Cook millet with salt, oil, garlic and red pepper flakes in 3 cups water over medium-low heat for approximately 55 minutes, covered, until the consistency of a soft porridge. Stir often.

Remove from heat. Stir in fresh spinach and shredded gouda. Spread millet mixture into a 9-inch ceramic quiche pan and cool completely. Cut into 8 wedges and serve.

*Make sure to soak millet for 8-10 hours and rinse before cooking to remove the phytic acid which can make millet hard to digest and can bind to minerals in the system.

Italian Spring Tabbouleh

As spring is beginning to peek through the final days of our brisk Montana winter, fantasies of light, cleansing salads come into the forefront. Even though it is a little early season-wise for tomatoes and cucumbers, one can find a good, local hydroponic heirloom tomato in this neck of the woods with a bit of persistence. And fresh basil to boot.

For those of you unfamiliar with quinoa, think Peruvian superfood. An excellent source of vegetarian protein, this grain is difficult to match. Quinoa makes a fantastic substitute for couscous or cracked wheat, which is shown in the recipe below. Enjoy!

3 cups cooked quinoa*
1/4 cup extra virgin olive oil
3 cloves garlic, crushed
1 teaspoon Himalayan sea salt
1/8 cup white balsamic vinegar or lemon juice
1/2 cup chopped fresh basil
2 heirloom tomatoes, medium chop
1 English cucumber, medium chop

Combine olive oil, garlic, salt, basil, and balsamic vinegar or lemon juice. Add cooked quinoa, tomatoes, and cucumber. Toss gently and serve.

*Rinse quinoa before cooking to remove any bitter oils present.

Nutrition Notes: Sea Salt

Confusion abounds concerning salt and the different varieties. Table salt, which is highly processed and stripped of essential minerals, is a far cry from its natural state. Standard table salt is highly refined and chemically treated with aluminosilicate of sodium or yellow prussiate of soda as well as various bleach compounds. Chemical additives such as calcium phosphate and magnesium carbonate are also sometimes blended in to prevent clumping. Thes processes create a substance which the human body cannot properly assimilate, thus causing problems with edema and inflamation. Table salt is almost pure sodium chloride along with chemical additives, only containing two trace minerals. This type of salt has been said to cause stroke, high blood pressure, heart attack, kidney disease, and heart failure.

In comparison, natural, unrefined salt is made from either evaporated sea water such as Celtic Sea Salt or, as in the case of Himalayan & Redmond salt, mined from ancient ocean beds. Celtic Sea Salt is harvested off the pristine coast of Brittany, France and contains several trace minerals. Himalayan Salt contains 94 trace elements and is mined from the protected mountains of the Himalaya. Redmond Salt contains over 50 trace minerals and is found in ancient salt deposits deep within the earth in Utah.

Sea salt helps to balance blood sugar levels, maintain healthy energy levels, and supports proper brain cell function. In addition, this natural salt encourages a strong immune system and resistance to disease as well as helping to regulate sleep and relieve allergies through a natural antihistamine action.

In cooking circles, good quality salt is a must. Each natural sea salt has its own color, flavor & character suited to a variety of cooking styles. Celtic, Himalayan, & Redmond salt all have a range of mild sweetness, quite different from the harsh, pronounced flavor of standard table salt. Please note: it is recommended to use natural & unrefined salt at the end of cooking to ensure the delicate flavor & nutrient profile remains intact.

A few resources for further information:

Water & Salt, The Essence of Life

Barbara Hendel, MD and Peter Ferreira

Hunger for Salt

Derek A. Denton

Sea Salt's Hidden Powers

Jacques De Langre

Nutrition Notes: Tomatoes

Tomatoes are an excellent source of vitamin C, lycopene, and vitamin A. Cooking tomatoes and adding a bit of extra virgin olive oil helps to boost the bioavailability of lycopene, a powerful, fat soluble antioxidant. Researchers believe lycopene helps to protect against prostate cancer, cardiovascular disease as well as preventing sunburn and wrinkles.

Nutrition Notes: Coconut Oil

Coconut oil, in its natural, non-hydrogenated form, is an extremely healthy food. This medium chain fatty acid is burned as energy, stimulates metabolism, and supports healthy thyroid function. Forty percent of these fatty acids are in the form of lauric acid which boosts immunity and destroys harmful bacteria and viruses. Coconut oil is also a rich source of caprylic acid which is anti-fungal, thus helping with candida yeast overgrowth.