antioxidants Archives - Page 2 of 2

I love creating meals that resemble the current season. With Thanksgiving right around the corner, I’m in the mood for autumnal colors in every dish. Butternut squash, brussels sprouts and apples are fall on a plate.

Brussels sprouts have pushed kale to the side and stepped into the spotlight. They’re the latest trendy vegetable to hit the table. I grew up eating them every week and have always loved them. It’s wonderful the rest of the world has finally caught on and fallen in love with this delicious vegetable. They are easy to prepare too. Try slicing them up, tossing with butter and coarse sea salt, then roasting at 425 degrees for 30 minutes.

For this recipe, I wanted complimentary flavors, colors and texture. And I nailed it! The apple cider vinaigrette with cinnamon drizzled over the top pulls it all together.

Makes 4 servings.

1 cup onion – thinly sliced
2 cloves garlic – minced
2 cups acorn squash – cubed
1 cup honey crisp apple – cubed
1 cup brussels sprouts – sliced
2 tbsp coconut oil
2 tsp salt

Apple Cider Vinaigrette
¼ tsp salt
¼ tsp cinnamon
¼ tsp white pepper
3 tbsp apple cider
1 tbsp olive oil
1 tbsp apple cider vinegar

All of the vegetables in this recipe must be cooked at different temperatures and lengths of time to maintain the right levels of doneness. You’ll have a few extra dishes to wash but the final product is worth it! You can also buy pre-cubed squash to save some time.

►Preheat oven to 350 degrees. Coat baking dish with coconut oil. Slice acorn squash in half, sprinkle salt on the insides and place face down on baking sheet. Cook for 45 minutes until a butter knife easily slices through the squash. Allow to cool for 15 minutes.
►Peel and cube the squash.
►Heat oven up to 425 degrees. Slice brussels sprouts and toss with 1 tsp salt. Coat roasting pan with coconut oil and spread sprouts evenly over pan. Roast for 20 minutes or until cooked and crispy.
►Turn oven down to 350 degrees. On a separate baking pan, evenly spread onions, garlic and apples. Bake for 15 minutes.
►Make dressing while vegetables cook. Combine all ingredients and whisk together.
►You can either toss all the vegetables with the dressing in a large bowl OR place all vegetables on a serving platter and drizzle dressing over everything. Either way, it will be delicious!

Cheese and I had a special bond for many years. It was my go-to quick afternoon snack that kept me going until dinner. At some point I’d even read an article that influenced me to eat a piece of cheese before dining out at a restaurant. That one piece was supposed to prevent me from over-eating. I stuck to this rule for years and I think all it did was make me constipated.

I gave up most dairy in 2007 and felt incredible. Until that year, my body had been inundated with lactose, which I did not have the ability to metabolize. Cheese was one of the last foods I completely eliminated though. I just couldn’t give up the cheesy goodness. I held onto it for as long as I could, then I had to face the facts. My body hates all dairy. I cut it out slowly, still eating goat cheese from time to time. I knew my body didn’t need it but I kept going back for more. Why couldn’t I break this habit?

Is Cheese Addictive?

Cheese is an addiction. It is actually a scientific fact. The compounds in cheese alter our brain chemistry. Seems crazy, right? Definitely, but you can’t argue with science. Compounds called casomorphins are concentrated in cheese and when they are broken down by digestion they have a drug-like response in the brain. Our brains on cheese is similar to a junkie looking for his next hit. If you want a more in-depth look at the effects of cheese on the brain, check out Steph’s post at StupidEasyPaleo.com.

And it’s important to note that these casomorphins are also shown to slow intestinal movements, which is why I was frequently challenged in the bathroom department after eating cheese.

I still miss cheese though. It’s so easy, so portable and easily enhances any recipe. There are cheese alternatives out there, although they are either made from soy protein or some kind of nut/seed. I keep these foods out of my diet and I didn’t think there was another option. Until I met Hayley via Instagram. Hayley made cheese out of vegetables! Now that’s something I can get into.

The secret ingredient in this vegetable cheese is the nutritional yeast.

What is Nutritional Yeast?

It provides that cheesy flavor we all crave. Andrea Cespedes describes it as:

“Nutritional yeast is produced by culturing a yeast in a nutrient medium for several days. The primary ingredient in the growth medium is glucose, often from either sugarcane or beet molasses. When the yeast is ready, it is killed (deactivated) with heat and then harvested, washed, dried and packaged.”

Just two tablespoons provides 9 grams of protein and is also a complete protein, containing all nine essential amino acids. It is also a good source of selenium and potassium.

With Hayley’s recipe I’ll never have to long for cheese again. This is quick to make and can be sliced, grated, crumbled or melted.

Makes 12 slices.

1 cup zucchini – chopped
2 tbsp carrot – grated
1/4 cup water
1 tbsp coconut oil
1/2 tsp lemon juice
1/2 tsp salt
1 tbsp nutritional yeast
2 tbsp gelatin – I use Great Lakes brand

►Line a 9×9″ dish with parchment paper.
►Bring 1/4 cup water to boil. Add zucchini and carrot. Cover and simmer for 5-10 minutes.
►Drain water and veggies through a colander. Place veggies in a food processor with oil, lemon, salt and nutritional yeast. ►Pulse until fully combined then add the gelatin. Pulse to distribute the gelatin throughout.
►Pour into prepared dish and refrigerate for at least 2 hours. Cut into squares and enjoy!

Tag: antioxidants

Roasted Acorn Squash & Brussels Sprout Salad

Dairy Free & Nut Free Cheese