Turmeric Roasted Potatoes

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Gasp! I eat white potatoes?!!? Uh, yes, don’t most of us? I know that these plain ol’ root veggies get a bad reputation in a lot of the clean eating and paleo blogosphere but these buggers are delicious and have nutrients to boot. Not to mention they are easy on the wallet and make for a delicious meal no matter what time of day. Now, i’m not saying to only eat white potatoes, you do need to vary up your veggies and get different nutrients on your plate but as winter (ah I said it) is nearing, we could all use a delicious and healthy comfort food on the table.

Healthy components of Potatoes

  • Potassium // most people are over consuming sodium in the form of processed and packaged foods (aka nutrient poor foods) and thus are not consuming enough potassium to counteract this. When there is too much sodium and not enough potassium we run the risk of having high blood pressure which can lead to all sorts of problems. Upping your REAL FOOD intake tends to help with this balance as most fruits and veggies are higher in potassium and lower in sodium, naturally.
  • Vitamin B6 // Pyridoxine aka Vitamin B6 has many health benefits and is needed for cardiovascular (heart) function, nervous system activity and overall energy production! Want some athletic performance help? Stop looking towards supplements for energy and start looking towards real food, like potatoes.
  • Resistant Starch // this is a form of starch that is not digested in the stomach or small intestine, it is therefore “resistant” to digestion. Potatoes that are cooked and then cooled have a considerable amount of resistant starch. This type of starch has been shown to decrease blood sugar levels and improve overall insulin sensitivity, win-win.

**NOTE: if you have an autoimmune condition and/or are sensitive to nightshade vegetables, potatoes may not be the best option, consider setting up an appointment to discuss if potatoes fit into your health diet. Also, if you have Chronic Kidney Disease you may need to limit potato consumption as your kidneys may not be able to process potassium correctly, consult a doctor and RD before adding potatoes to your diet. **

What is Turmeric?

Turmeric is the yellow spice, that comes from a plant of the ginger family and is found in curry dishes and contains the active ingredient curcumin. Turmeric has been used for many years as a medicinal herb in both Chinese and Indian cultures.

Benefits of Turmeric

  • Anti-Inflammatory
  • Antioxidant
  • Decreases risk of heart disease
  • Improves brain function
  • May help prevent cancer
  • Improves arthritis 
  • and MORE!

Remember while these foods sound AMAZING (and they are) there is no one “superfood” that is going to cure all ailments. However, by adding real foods and spices to your diet you will decrease your risk of disease and boost your immunity and health and overall just feel better!

Alright, enough RD chat, go ahead and enjoy!

turmericpotatoes

Turmeric Roasted Potatoes

Turmeric Roasted Potatoes

Ingredients

  • 3 white potatoes, washed and chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 3 cloves garlic, peeled and minced
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 450°F.
  2. Toss all ingredients in a large bowl.
  3. Place potatoes in one layer on a greased or lined baking sheet.
  4. Cook in oven for 40-45 minutes, turning once until crisp.
http://teamnutritiongenius.com/2015/09/turmeric-roasted-potatoes/

 

Ok, now it’s time to go clean off the keyboard…there is yellow everywhere #thankyouTurmeric! (I used my coconut oil & sugar scrub to get it off my hands, maybe you want the recipe for that?!) . Talk to you Turmerrow!

I want to hear from you!

How do you cook your potatoes?

What are you looking forward to this fall?

xoxo,

Sassy Signature

Savory Breakfast Casserole

egg casserole Wake Up & Smell Breakfast

Three cheers for breakfast am I right? I could literally eat eggs, bacon and veggies for every meal, every day and sometimes I do just that. I also have a delicious sweet casserole here so check that out if you are looking for something closer to french toast and pancakes.  Continue reading “Savory Breakfast Casserole”

Cumin Garlic Sauerkraut

cumin garlic kraut 1As you know from the Apricot Coleslaw post I have cabbage coming out of my ears over here in Pearltopia. What better to do with it than make sauerkraut?! Sauerkraut actually means sour cabbage. It gets the sour taste from the lactic acid produced when bacteria ferments sugars in cabbage. Yep that’s right, eating sauerkraut means you are eating the bacteria too, yummy.

The bacteria in our guts have a huge impact on our health. They protect the intestinal lining, assist the immune system, break down food, produce nutrients, and can even modulate inflammation in the body. Research has demonstrated that a imbalance in gut bacteria may also play a role in diseases of the gastrointestinal tract including Crohn’s and Ulcerative Colitis, cancer, formation of gallstones, obesity, allergies, type 1 diabetes, obesity, and possibly even autism [1]. Continue reading “Cumin Garlic Sauerkraut”

Mashed Curry White Sweet Potatoes

white sweetI am always preaching to people to not go grocery shopping when they are hungry or in a hurry and yesterday I failed to take my own advice. I was in a super hurry and instead of getting white potatoes I grabbed Jersey white sweet potatoes. I didn’t even notice it until I got home and saw the receipt that said “potato sweet white.” Uh, what? I had to Google what it is. For a full guide to the difference between sweet potatoes, yams, and the varieties of each check out this article from Marks Daily Apple. Continue reading “Mashed Curry White Sweet Potatoes”

Pulled Beef Tongue Stuffed Zucchini

tongue stuffed zucchini2

Beef tongue, round two! Remember a few months ago when Sassy made Beef Tongue Tacos for her friends? She could not stop raving about how good the beef tongue was so of course I had to try it. Lucky for me I have a group of brave friends that trust in my cooking abilities (I’m not sure why) that were willing to dive into the world of offal.

No, I didn’t say awful I said offal. Offal is a word that refers to the internal organs of slaughtered animals. Stop freaking out. The US is basically the only country that runs in the other direction of these nutritional powerhouses. Everywhere else in the world likes to get down with their own version of organ meats, think- foi gras, pâté, sweetbreads, tripe, haggis, chopped liver, menudo, and intestine casing for sausage. And those are just the most common. Other parts of the world eat or utilize just about every part of the animal from nose to snout and we want you to get on board. Continue reading “Pulled Beef Tongue Stuffed Zucchini”

Apricot Coleslaw

coleslaw 5I have cabbage coming out my ears! Seriously. our CSA has been giving us multiple heads of cabbage for the last two weeks. It’s awesome, but just too much for two people. My roommate and I both hate to waste food. We would much rather see our local, organic produce go to good use in another household than sit to rot in our fridge or stuff our faces full of the same food over and over again. Another good way to make sure your produce doesn’t go to waste is to blanched and freeze it which would allow you to continue eating local produce past the growing season. You can blanch and freeze cabbage so if this happens to you fear not!

The other way to use up your excess cabbage is in this apricot coleslaw. For the dressing I used Primal Kitchen’s Avocado Mayo but you could substitute with your own homemade version. Not sure how to make it yourself? We have a recipe in the Fall eBook. Subscribe to our mailing list for a copy!

Enjoy!

Apricot Coleslaw

Apricot Coleslaw

Ingredients

  • 1/2 small head of cabbage, shredded
  • 1/2 small onion, diced
  • 1 cup shredded carrots
  • 10 apricots, halved, pits removed, and diced
  • 1/2 cup avocado mayo
  • 2 T apple cider vinegar
  • 1 T honey
  • 1/2 tsp dijon mustard
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp dill

Instructions

  1. Combine cabbage, onion, carrots, and apricots in a bowl and mix.
  2. In a separate bowl, add mayo, vinegar, honey, mustard and spices and mix.
  3. Add dressing to cabbage bowl and mix until evenly distributed.
  4. Refrigerate overnight to allow flavors to blend.
  5. Serve cold.
http://teamnutritiongenius.com/2015/07/apricot-coleslaw/

Do you ever have the problem of getting too much of one thing in your CSA?
How do you handle it?

 

xo pearl2

Sautéed Greens with Bacon

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Greens with Bacon

If y’all have been subscribing to a CSA or even Field Goods or you happen frequent your local farmers market then you know we have been SO lucky to have greens GALORE at our finger tips this year. When most people open their refrigerators the greens are literally growing out and taking over. Instead of getting overwhelmed I recommend you plan to cook them or store them as soon as you bring them home, otherwise you will be left with wilted and inedible greens, what a waste!

If you are on the internet 1% of your day (or 100%), then you have probably seen the news on Kale, but have no fear friends this is not a proven study, just a good headline. I would never recommend consuming ALL of your calories from kale but no food should be consumed that way, mix it up and get a good dose of vitamins and minerals from all different fruits and vegetables that nature gifts to us.

Enjoy on their own or add to your eggs, spaghetti squash or perhaps on top of a delicious burger.

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Sautéed Greens with Bacon

Ingredients

  • 4 strips bacon, chopped (pasture raised preferred)
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 4 cups raw greens (swiss chard, dandelion greens, kale, spinach, turnip greens, etc.)
  • 1/2 cup bone broth (or water)
  • 1-2 Tbsp. coconut aminos
  • 1 tsp. salt
  • 1/2 tsp ground black pepper

Instructions

  1. Saute chopped bacon in large sauté pan over medium heat until browned.
  2. Remove bacon from pan and reserve bacon grease.
  3. Add onion and garlic, sauté for 3 minutes until onion starts to become translucent.
  4. Add greens, olive oil, salt and pepper sauté for 2 minutes.
  5. Add bone broth and coconut aminos continuing to sauté until greens are wilted ~4-5 minutes (will depend on which greens are used)
  6. Add bacon and serve.
http://teamnutritiongenius.com/2015/07/sauteed-greens-with-bacon/

Let’s hear it!

Have you ever felt overwhelmed by your greens?

What is your favorite way to cook up greens?

xoxo,

 

 

Sassy Signature

Sassy Summer Salsa

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Summer Salsa

Well now that summer is in FULL swing it’s time we start celebrating with some real food, what do you say? I am a huge fan of Mexican style food and salsa is one of my favorite things 🙂 While there are many salsa options out there that have relatively clean ingredients there is NOTHING like a fresh tomato salsa in the middle of summer. This recipe is very easy to make and tastes delicious. I just found these amazing corn chips from Jackson’s Honest Chips and they pair well with this salsa. Not into corn chips or are you watching your waistline? Use fresh vegetables to scoop up this deliciousness, things like cucumbers, zucchini, celery, you name it. I have also topped my salads, eggs and hamburgers with this and it’s a win every time. Happy Summer! Continue reading “Sassy Summer Salsa”

5 Edible Blueberry Recipes

Blueberry Recipes

Edible Blueberry Recipes

Have you heard the news? Sassy has 5 Blueberry recipes featured in the latest copy of Edible Capital District, all #sassyapproved of course. WHAT?!? 

When Mary, the editor of the gorgeous magazine “Edible Capital District” contacted me I was in SHOCK. I absolutely love recipe development but had never been approached to do so in a magazine. I was blown away. I had heard of the edible community before as their magazines are always stunning but I had not known there was a Capital District one. Well, turns out there was not one until this Spring. Mary realized that The Capital District of NY was flourishing with local food and flavor (could not agree more) and she was so passionate about it that she wanted to start an edible right from our own backyard. Pick up a copy today (see website or store options below) and get to know what local fare you can be a part of whether you live there, are just passing through or have a dream of going there one day.

For those of you who do not know I used to work in McCormick’s Test Kitchens and LOVED developing recipes. So when Mary said they needed a few blueberry recipes as soon as possible, I got to work. One of my passions in life is taking healthy food and making it delicious for everyone. I also love the challenge of cooking for those with allergies and intolerances, why should they (myself included) be left out in the taste department? I love blueberries and had so many ideas running through my head. Of course I had to come up with recipes that ran the gamut from beverage, to entree to dessert. I want you to be able to cook ALL the meals with ALL the blueberries. Grab a copy today to get FIVE new recipes and a BEAUTIFUL magazine to sit on your coffee table. Continue reading “5 Edible Blueberry Recipes”

Turmeric Thyme and Honey Baked Wings

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Turmeric Thyme and Honey Baked Chicken Wings

I have been craving chicken wings like crazy lately! Ordering chicken wings out is just not an option, I don’t want to eat anything that has been breaded and then deep fried in Evil Vegetable Oils so my craving went on for awhile. I finally picked up some free range chicken wings (notice how much smaller they are than the chicken wings on crack you get at a restaurant) and I couldn’t wait to get started.

Except when I did… I didn’t have any cumin. I was planning on making a sweet and spicy type wing with some fun spices but when the star of my show was missing I had to audible so I diverted my focus to turmeric. Turmeric is a herb plant in the ginger family that gets dried and ground into a bright orangey-yellow powder. It is most commonly used in curries and gives mustard is characteristic color. Traditional Chinese and Indian medicines utilize turmeric as an herbal medicine for anything from cancer to menstrual irregularities to arthritis to digestive disorders and seriously just about everything in between. It has also been widely studied for it’s anti-inflammatory properties and research has shown it’s benefit for your liver, kidneys, heart, and gut AND it works as an antioxidant. #wingsforthewin

Turmeric Thyme and Honey Baked Wings

Turmeric Thyme and Honey Baked Wings

Ingredients

  • 1 lbs (about 1 dozen small) chicken wings
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1 tsp turmeric
  • 1/2 tsp thyme
  • 2-3 T honey

Instructions

  1. Preheat oven to 450 degrees F
  2. Mix salt, pepper, garlic powder, chili powder, turmeric, and thyme in a small bowl
  3. Place wings in a large bowl and coat evenly with spice mixture
  4. Arrange wings on a lightly greased baking sheet
  5. Bake for 15 minutes, flip wings, bake for another 15 minutes
  6. Remove wings from oven and drizzle with honey
  7. Let sit for about 5 minutes for honey to warm
  8. Devour
http://teamnutritiongenius.com/2015/07/turmeric-thyme-and-honey-baked-wings/

Now I want to hear from you!

What is your favorite herb or spice to use in cooking?

Let us know in the comments!

 

xo pearl2