Cooking With Super Foods

W

e can’t stop hearing about
“super foods.” You know,
those ingredients that, when
included in recipes, have disease fighting
powers beyond compare. Their proper-
ties are so magically positive that just
including them in your recipes helps you
become healthier and can help to elevate
your mood.
Not surprisingly,
most of these are veg-
etables and fruits. And
some were — and still
are — actually used as
herbal medicines. From
blueberries and celery
to chiles to turmeric.
While some foods may
Annabel
not be proven reme-
Cohen
dies, chances are, fruits,
vegetables, seeds, nuts,
herbs and spices are the
healthiest foods on Earth.
And if you can find local sources for
what goes in your mouth, better yet!
You don’t need to be on an all-plant-
based diet to enjoy the benefits of healthy
eats. There are dairy choices — plain,
organic yogurt is a good example — that
can be included daily. Not to mention the
occasional inclusion of seafood, such as
salmon, for all those amazing “good fats.”
The following recipes include so many
of these ingredients, you’ll feel better just
reading them.

KALE AVOCADO GUACAMOLE
1 bunch (about 6-8 ounces) kale, any
variety (stems cut away)
½ cup chopped onion (½ small-
medium onion)
3 Tbsp. olive oil
3 medium avocados, mashed
3 Tbsp. fresh lime juice (or more to
taste)
¼ cup chopped, seeded tomatoes,
any variety
1 tsp. chili powder (or more to taste)
Salt and pepper to taste
Hot sauce (such as Tabasco) to taste
¼ cup chopped cilantro

Combine onions, kale and oil in the
bowl of a food processor. Pulse until
pureed as much as possible. Add remain-
ing ingredients and pulse until just
combined (avocado should still be a bit
chunky). Transfer to a bowl and serve
with your favorite tortilla chips or cut veg-
etables. Makes 6 servings.

POWER SALAD
1 cup wheat berries
3 cups water

1 cup cooked lentils (canned is fine,
drained)
2 cups chopped parsley
1 cup sunflower seeds or sliced or
slivered almonds
1 cup chickpeas
1 cup seeded, diced cucumber
(unpeeled)
1 cup chopped bell pepper
1 cup chopped celery
1 cup chopped carrots
1 cup chopped scallions
Dressing:
½ cup organic mayonnaise
2 Tbsp. lemon juice
2 Tbsp. apple cider vinegar
2 Tbsp. honey, any variety

Place wheat berries in 3 cups water in
a saucepan over high heat and bring to
a boil. Reduce heat to simmer and cook
until just tender, about 45 minutes. Drain
and cool.
Combine wheat berries and all salad
ingredients in a large bowl.
In another bowl, whisk together dress-
ing and pour over salad. Toss well. Makes
6-8 servings.

ROAST SALMON WITH WARM
TOMATO RADICCHIO SALAD
Salmon:
Salmon 6 6-ounce salmon fillets,
with or without skin
Sea salt and pepper to taste
¼ cup fresh chopped mint
¼ cup fresh chopped dill, chopped
Warm Tomato Radicchio Salad:
2 Tbsp. olive oil
1 cup chopped red or Bermuda onion
4 cups chopped radicchio
4 cups multicolor cherry and grape
tomatoes
½ cup raisins or other unsweetened
dried fruit, chopped if large
½ cup chopped parsley
¼ cup fresh lemon juice
Sea salt and fresh ground pepper to
taste

Prepare the salmon: Preheat oven to
broil. Arrange the salmon fillets on a
lightly oiled, rimmed baking sheet. Cook
the salmon about 6 inches from the heat-
ing element until just cooked through,
about 10-minutes (do not overcook).
Make the warm salad: Heat the oil in a
large nonstick skillet over medium-high
heat. Add the onions and saute for 1 min-
ute. Add remaining ingredients and saute
for 5 minutes more. Set aside.
Serve the salad with the salmon on
top and sprinkled with the dill and mint.
Makes 6 servings.

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June 30 • 2016

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