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Listing all posts from April of 2015. Show all posts.
  1. Steamed Vegetables with Lemony Soy Dressing
    serves 6


























    Nutritionally, I am a big fan of vegetables - in all shapes and colors. Luckily I also LOVE them. There are many reasons vegetables are good for us. They are a great source of complex carbohydrates, including micronutrients in the form of vitamins and minerals and in the form of protective antioxidants – compounds that strengthen our natural defenses against disease. Antioxidants can block the actions of so-called free radicals – highly reactive chemical compounds that can damage tissues and alter the genetic code contained in our cells, promoting cancer and premature aging. Interestingly, most antioxidants are actually pigments, natural pigments in the vegetable. So choose intensely colored vegetables for highest antioxidant content. When you eat a variety of vegetables, you can be sure to cover your entire vitamin, mineral and anti-oxidant needs.
     
    There are many ways of preparing vegetables - steaming is one of them. In the following recipe you will find the perfect dressing to go with steamed vegetables that will knock your taste buds’ socks off.

    You can vary the kind of vegetables used to your own liking. The ones listed in the recipe are just an example. Have fun with it and play with the colors! As you can see from the photo above I used beets, carrots, Brussels sprouts and lacinato kale when I made this dish last. As a source of extra protein I added cannellini beans. 

    I learned to make the dressing from my dear friend and colleague choreographer Muna Tseng, who was born in Hong Kong. I could not believe how amazingly tasty it was, when I tried it the first time.
     
    Dressing:
    2 cloves garlic, pressed
    1 piece fresh ginger, about 1½ inches (4 cm), peeled and chopped fine
    juice of 2 lemons
    ¼ cup (60 ml) olive oil
    ¼ cup (60 ml) soy sauce (I like tamari and shoyu)
    1 tablespoon snipped chives, optional
     
    Vegetables:
    2 red beets
    3 carrots                          all peeled, cut into bite-size pieces
    1 turnip
    1 cauliflower, separated into florets
    1 leek, cut into ½-inch (1-cm) pieces
    1 can (15 ounces or 420 g) chickpeas, drained and rinsed
    6 leaves kale, stalks removed, torn into bite-size pieces
     
    1 Combine the dressing ingredients in a glass jar. Close the lid and shake to mix.
     
    2 Fill a pot with 1 inch (2½ cm) of water, insert a steamer basket and bring the water to a
    boil. Add the vegetables – start with the beets, then add the carrots, then the turnip, then
    the cauliflower – waiting three minutes after each addition. Follow with the leek, chickpeas
    and kale, added at once. Steam until tender.
     
    Serve on a bed of cooked brown rice or quinoa - spoon the rice on individual plates, then top with
    the vegetables. Pour on the dressing and garnish with cilantro leaves or chopped scallions.

    ENJOY!

  2. Asparagus Soup   serves 4
     
    This is a very fast and easy way to serve up asparagus, one of my all-time favorite spring soups. I learned to make it from my colleague Andrea Beaman.
     
    Asparagus reduces mucus and eases constipation. It is diuretic and anti-carcinogenic. A compound called rutin helps prevent small blood vessels from rupturing. Asparagus has been used traditionally for heart palpitations.
     
    1 medium size potato, peeled and cut into cubes
    3 cups (720 ml) water
    1 bunch green asparagus, woody bottoms removed, cut into 2 “ ( 5 cm) pieces
    1 leek or spring onion, thoroughly washed and chopped into pieces
    salt and pepper to taste
     
    dulse flakes or gomasio (optional)
     
    1.     Boil the potato in 3 cups of water for 5 minutes
    2.     Add the asparagus and boil for 3 minutes, add the leek and boil for another 2 minutes.
    3.     Puree the soup in a blender.
    4.     Pour back into pot, heat up and add salt and pepper to taste.
     
    Sprinkle with dulse flakes or gomasio when serving.
     
    Note: Dulse is a seaweed and is sold as little flakes for easy sprinkling. Gomasio is a mixture of nori (seaweed), roasted sesame seeds and sea salt. Seaweeds are the most mineral rich food on this planet and using dulse or gomasio is an easy way to add them to soups, salads and sandwiches. You can find them in the health food store in the Japanese section.

    ENJOY!


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