Throughout the winter I’m partnering with Local Roots NYC to create locally inspired eats. Many of the ingredients used in this recipe are sourced from local farms included in their community supported agriculture (CSA) program. Check out their Fall CSA that provides a weekly pick-up through December 6th!
One-Pot Chicken-Pumpkin Curry Makes 4 servings.
2 pounds skinless, deboned chicken thighs 2 small sugar pumpkins, 4 cups cubed 2 cups yellow onion, sliced 1 tablespoon garlic, minced ½ cup chicken broth ½ cup coconut milk 1 bunch curry leaves ½ teaspoon ground coriander ½ teaspoon ground cumin ½ teaspoon garam masala ½ teaspoon turmeric ¼ teaspoon chili powder ¼ teaspoon salt pinch white pepper
Combine all ground spices (coriander, cumin, garam masala, turmeric, chili powder, salt and pepper) in a small bowl and set aside.
Heat 2 tablespoons of chicken broth over medium heat in a dutch oven. Saute the onions in the broth and add a sprinkling of salt.
Place the chicken evenly over the onions and sprinkle with spice blend on top. Add garlic, curry leaves and a half cup of chicken broth.Cover and cook for 5 minutes.
Add in the coconut milk and pumpkin, stirring in to combine. Then cover and cook 5 more minutes or until chicken is done.
Throughout the fall/winter I’m partnering with Local Roots NYC to create locally inspired eats. Many of the ingredients used in this recipe are sourced from local farms included in their community supported agriculture (CSA) program. Check out their Fall CSA that provides a weekly pick-up through December 6th! PLUS they are doing a super cool Thanksgiving CSA pop-up! Get in your orders by November 6th.
Carrot Ginger & Apple Soup
8 cups carrots – chop each carrot into thirds 2 cups apples – chopped (I used Crispin apples) 2 tbsp fresh ginger – minced 2 cups chicken or vegetable broth 1 cup water 2 tsp + ¼ tsp salt 1 tsp freshly ground black pepper 1 tbsp extra virgin olive oil
In a large pot, add the carrots,1 teaspoon salt and enough water to completely cover them. Turn the heat to high and bring to a boil. Boil for 20 minutes or until the carrots are very soft.
Drain the carrots, reserving the liquid.
Add the carrots to a large food processor with 1 cup of the reserved carrot water. Blend until smooth. You may have to do this in batches if your food processor is small.
Add in the apples, ginger, salt, pepper and chicken broth. Process until smooth. Drizzle in the olive oil and quickly pulse to combine.
Serve immediately topped with fresh cracked pepper and chopped apple.
Rich, carrot puree soup with fresh ginger and apples.
It’s not easy getting enough omega 3s in your diet. Fish contains the highest amounts and we should be consuming at least three 4-oz. portions of oily fish per week. That’s a lot of fish! If we want to keep our omega 3 to omega 6 ratio balanced though, there is no easier way to do it. I wrote about the importance of this balancing act for combating inflammation in a previous article.
Goodbye inflammation, hello sardines! Sardines contain more omega 3s than almost any other fish. These tiny fish pack in the nutrition. One of the very few natural sources of vitamin D, high in vitamin B12, selenium, calcium, Coenzyme Q10, iron, taurine, and protein, sardines are proven to aid in a healthy body. They’re been shown to reduce the risk of coronary heart disease, alleviate arthritis symptoms, slow the growth rates of cancer cells, and even help battle depression. Pregnant women should up their intake during the later stages of pregnancy. An increase in omega 3s is required for fetal brain and central nervous system growth. Little fish equals big benefits.
Mercury risk is much less of a concern too. Their small size and short life spans prevent them from accumulating high levels of mercury.
1 Can of Sardines Contains: omega 3 1.3g
vitamin D 172g
vitamin B12 8.2g
When I mention sardines, I watch as friends scrunch up their nose in auto response. I ate them all the time as a kid. Granted, as I’ve mentioned before I had quite the palate for a five year old. I refused the kid’s menu and would beg my parents for raw oysters. So naturally sardines were a favorite. The only thing I loved more was canned smoked oysters. Y.U.M.
Now I know, they’re not in most people’s palate, so I put together a list of delicious recipes for entry-level sardine eating. Even if you have to get out the old school clothes pin for your nose, do it. Your body is thanking you already. You can easily mask the fishy flavor by covering them in sauce or mashing them into a salad dressing.
Avocado & Sardine Tapenade (AIP) by The Primitive Homemaker
Sardines Forshmak Deconstructed Salad by Eat Drink Paleo
Paleo Stuffed Avocado by Keto Diet App
Sardines in Spicy Moroccan Tomato Sauce
Makes 2 servings.
½ cup onion – chopped
2 garlic cloves – minced
1 tbsp coconut oil
2 cups chopped tomatoes or 1 can diced tomatoes
1 tsp chili powder
½ tsp ground cumin
1 bay leaf pinch of red pepper flakes ¼ tsp salt
½ cup black olives – pitted and halved
2 cans sardines
►Saute onion and garlic in coconut oil over medium heat for 3 minutes until onions become translucent. Reduce heat to low and stir in tomatoes, all spices and black olives. Saute together for 5 minutes.
►Gently place the sardines in the pan. Scoop up the sauce and pour over each fish. Only cook 1 or 2 minutes then serve immediately. Make sure to remove the boy leaf before eating!
►Serve with salad greens and top with a drizzle of olive oil.