Don’t you just love something like soup or salad that tastes even better the next day? We do too! This salad is one that you can make and serve one night and eat the leftovers in a pita pocket for lunch the next day or two. The salad continues to develop great flavors as it sits in the fridge. One of the reasons why is the grain that we used – Farro just keeps absorbing all the wonderful flavors from the basil-balsamic vinaigrette and the other yummy ingredients in the salad.

So what exactly is FARRO? Farro (FAHR-oh) is a grain that hails from the Mediterranean and was the staple food that is said to have sustained the Roman legions. Look for it in the rice and pasta section of your local grocery store. The chewy and nutty grain is full of fiber and complex carbs which keep you satisfied and “even-keel” for a few hours. It is a perfect stand-in for brown rice, quinoa or barley in your favorite dish.

Not only are there delicious and healthy spices in the dressing, parsley plays a lead role in the salad itself. Although you may think of parsley as just a little green on the side of a plate, it has myristicin, an organic compound that inhibits tumor formation (especially in the lungs). Myristicin can also neutralize carcinogens. The Vitamin C and  A help keep the immune system up to par. Enjoy the salad and share with friends!

Mediterranean Farro Salad

½ Cup Chopped Kalamata Black Olives

1 Cup Chopped Tomatoes

¼ Cup Capers

½ Cup Raisins or Dried Figs

½ Cup Chopped Fennel or Celery

¼ Cup Chopped Parsley

1 LB Bag FARRO, prepared as directed on bag

*1 Recipe Basil Balsamic Vinaigrette

Step One Place all the ingredients in a large salad bowl. Toss with the *Basil Balsamic Vinaigrette, beginning with half the dressing and adding more as needed. Season to taste with salt and pepper.

*Basil-Balsamic Vinaigrette

1 Garlic Clove, Grated

2 TB Red Wine

2 TB Balsamic Vinegar

1 Tsp Dijon Mustard

½ Cup Basil Leaves, (Packed)

¼ – ½ Cup Extra Virgin Olive Oil

Sea Salt and Black Pepper

Step One Place the first 5 ingredients in a food processor or blender and process well. Drizzle in the olive oil and season with salt and pepper.

We had a blast in Orlando, Florida speaking at the C4YW 2014 Annual Conference. We met some wonderful women and had fun presenting our live cooking demo. This is the soup we prepared. It was so well received we decided to share it on our Spicy Tuesday blog. Shayna highlighted the pre/probiotic benefits in the powerful soup. And Chef Nancy demonstrated how to make it. The highlighted herb in the recipe is dill. It helps with digestion. Dill also has volatile oils that help neutralize particular types of carcinogens, such as cigarette smoke and charcoal grill smoke.
This wonderful soup can be made in a slow cooker so that you have a healthy meal for the family waiting for you when you get home after work. Enjoy!

White Bean, Artichoke and Sauerkraut Soup
1 TB Olive Oil
2 Yellow Onions, Chopped
1 TB Smoked Paprika
2 Tsp Turmeric
½ Tsp Each Sea Salt and
Freshly Ground Black Pepper
3 Garlic Cloves, Grated
12 Cups Veg Stock
1 LB Sauerkraut, Rinsed and
drained (from the refrigerated
section of the grocery store)
2 (15 OZ) Cans Cannellini
Beans, drained and well rinsed
1 Cup Chopped Frozen Artichoke
Hearts
1 Cup Non Fat Greek Yogurt
Chopped Dill and Toasted Fennel
Seeds for Garnish
Step One Heat the olive oil in a stockpot and sauté the onions with the smoked paprika, turmeric and salt and pepper until the onions are very soft. (About 30 minutes over low heat.) Add the garlic cloves in, and cook and stir until fragrant.
Step Two Add the veg stock, sauerkraut, cannellini beans and artichoke to the pot and cook for an additional 20 minutes or until warm. Remove from the heat and stir in the yogurt. Garnish with dill and the toasted fennel seeds and serve. This soup keeps well in the fridge for 3 days.

The following foods contain PROBIOTICS:

* Yogurt
*Kefir
*Kim chi
Soy sauce
*Miso
*Tempeh
*Sauerkraut
*Buttermilk

The following foods contain PREBIOTICS:

*Chicory root
*Artichoke
*Oatmeal
*Onion
* Garlic
* Leeks
* Legumes
*Asparagus
*Leafy greens
* Berries
* Bananas

We are still enjoying the memories of the Angels on Earth Luncheon last week. The friends, the food, and the fun are still with us…as we get ready to head to Florida and speak at the Annual Young Survivors Conference! This will be our third appearance at the conference; we love sharing good food and nutrition facts with the attendees. But before the glow of the luncheon wears off, we want to share this beautiful recipe with you.

Easy, gluten free and luscious – it’s packed with protein from the almonds and delicious nutrition from the lavender – one of our favorite herbs. Research has revealed that the essential oil of lavender may be useful for treating anxiety, insomnia, depression, and restlessness.

Some studies even suggest that lavender can help digestive issues such as vomiting, nausea, intestinal gas, upset stomach, and abdominal swelling.

Enjoy creating and eating this special treat!

Lavender Almond Cupcakes

1 ¾ Cup Almond Meal

4 Large Eggs, at room temperature, separated

1/2 Cup + 1 Tsp Lavender Honey ****

1 Tsp Vanilla

1/2 Tsp Baking Soda

1/2 Tsp Fine Sea Salt

Step One Preheat oven to 350F. Spray and line a 9” springform pan. OR spray and line a round or square 9″ pan OR spray a cupcake pan or cupcake liners.

Step Two Beat the 4 egg whites on medium speed until very foamy, white and doubled in volume, about the soft peak stage.

Step Three Beat the 4 egg yolks, the honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer on medium speed until well combined. Add the ground almonds and beat on low until combined.

Step Four Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.

Step Five Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 25 minutes. Let cool in the pan for 10 minutes. If using a springform pan, Run a knife around the edge of the pan and gently remove the side ring.) To serve, brush the top of the cake with honey and sprinkle with sliced almonds – or frost with the recipe below.

**** To make the cupcakes, infuse the honey with lavender. Put 1 Tsp of edible lavender flowers in a cheesecloth sachet, (cheesecloth package tied with kitchen twine), with the honey in a small saucepan. Bring to a simmer and turn off the heat. Let cool with the lavender in it – remove the sachet and proceed with the recipe using the cooled lavender.

Lavender Honey Frosting

3 Large Egg Whites

1 Cup Lavender Honey***

1/4 Tsp Fine Sea Salt

1 Tsp Vanilla

***Instead of letting the honey cool, use it while still warm – not hot.

In the bowl of a stand mixer, combine the egg whites, salt and vanilla, beat until stiff. Slowly pour the honey in a thin stream while the mixer is running at slow speed. When all honey is combined, turn the mixer speed to high and beat for 7-10 minutes, or until the frosting is “set”.

No recipe today for us – instead enjoy the picture of the beautiful table setting we will be sitting down to at lunch. The Angels on Earth is an organization of men and women who are dedicated to helping others to be the best that they can be. They are a sponsor of our much loved Cancer Wellness Center at Piedmont. We’ll be back next week with another healthy and spicy recipe!

Do the words “simple and full of flavor” make you as happy as they do us? Shayna and I are busy, busy, busy people at work and home. Shayna has two cute little boys and we are both married to wonderful men that keep us going all the time! Together our passion is to help others eat well and keep it simple.

Too often when you see a dish taunting its 5 or less ingredients or 30 minute prep time, the result is just boring. Plain and uninteresting. Or, even worse it’s full of fat, sodium, sugar and preservatives. Our recipe this week falls into the category of bright flavors and tastes – and it’s a 30 minute meal from start to table. Don’t you love it? Serve it on a bed of fresh spinach pasta like we did in the picture – or a bowl of quinoa or rice and you have a gorgeous one-bowl-meal that you and your family will enjoy from the first bite to the bowl is clean.

One reason this fish tastes so good is the fresh dill that you add. Dill has numerous plant chemical compounds that are known to have anti-oxidant, disease preventing, and health promoting properties. It is also rich in folic acid, riboflavin, niacin, vitamin A, ß-carotene and Vitamin-C.

Lemon Dill Fish and Peppers

3 Bell Peppers, any color, sliced

1 Sweet Onion, Sliced

3 TB Extra Virgin Olive Oil, (EVOO) divided

Sea Salt and Fresh Cracked Black Pepper to taste

2 LBs Fish Filets, (Tilapia, Corvina, Haddock, Cod), cut in pieces

8  – 12 Grape Tomatoes

Fresh Dill Fronds

1 Lemon

Starting with the onions and peppers in the dish

Place the peppers and onion in the bottom of a casserole dish and toss with 1 TB of EVOO, sprinkle with salt and pepper.

Layering on the fish and tomatoes

Layer the fish on top, then add the dill and the tomatoes. Drizzle the remaining oil over the top and  sprinkle with salt and pepper. Slide into a 375F oven for about 20 minutes or until the fish flakes easily and the flesh is opaque. Squeeze the lemon over it all and serve with quinoa, farro or pasta.

Finished Salad Sharing the Plate with other Goodies!

Cruising the aisles of an international market like Buford Highway Farmers Market is one of our favorite things to do! Earlier this month we shared this fun with a group from Cancer Wellness at Piedmont West. What a great time we had picking up all the veggies and fruits, oohing and ahhhing over the incredible fish department and getting excited about all the Asian Ingredients available.

Just like any market, produce is in season at different times of the year. In January we found an abundance of Asian veggies like fresh lotus root and bamboo shoots that were already peeled and prepared.

We used cilantro in this salad because of its fresh, green and grassy flavors. Cilantro is so interesting, because it’s used all over the world in so many different cuisines, in a myriad of different ways. Cilantro is also highly valued because of the chemical makeup within the herb. It actually binds to the heavy metals, loosening them from the tissues, blood and organs. It transports harmful substances out of the body through elimination. Also, the rich qualities of cilantro oil have a powerfully positive effect on the digestive tract. The oils aid our digestive system in its production of digestive enzymes, acids and juices. The oil also helps to stimulate digestion through peristaltic motion.

Armed with all the fun and healthy ingredients we headed to the kitchen to whip up a yummy salad. We think you’ll love the results too!

Red and White Quinoa, cooked and ready for the salad!

Asian Almond Quinoa Salad

1-3/4 Cups Veggie Stock

1 cup quinoa, rinsed
if necessary

2 Tsp EVOO divided

2 Cups Asian Veggies, sliced (Whatever you can find – fresh, frozen or canned and rinsed well.)

Sea Salt and Freshly Cracked Black Pepper

1/2 Cup Frozen Shelled Edamame, or Green Peas

2 Green Onions, chopped

½ Cup Chopped Cilantro

1 Tsp Dark Sesame Oil

Asian Greens (Napa Cabbage, Baby Bok Choy or other)

1 Recipe Asian Almond Sauce*

1/2 Cup Chopped Toasted Almonds

This is what Lotus Root looks like before you peel and slice it! (Or just buy it in a can:)

Step One

Bring veg stock to a boil in a saucepan then add rinsed quinoa. Place a lid on top then lower heat and cook until quinoa has absorbed the stock, about 15 minutes. Fluff with a fork then set aside. (Can be done ahead of time.)

Step Two

Heat the oil in a wok then add veggies., frozen edamame, and green onions. Stir fry until crisp-tender, 2-3 minutes, Toss with the cooked quinoa, cilantro and the sesame oil.

Step Three

Toss the greens with the Asian Almond Sauce and place on a platter. Scatter the quinoa/veggies on top and garnish with the toasted almonds.

The Veggies in a bowl!

*Asian Almond Sauce

¼ Cup Braggs Amino Acids or Low Sodium Soy Sauce

¼ Cup Rice Vinegar

2 TB Water

1 Tsp Agave

2 TB Almond Butter

2 Tsp Chili Garlic Sauce

Whisk all the ingredients together in a glass bowl and microwave until warm – or whisk together in a sauté pan and warm until the ingredients are combined.

You may be thinking to yourself, apples in soup? We can tell you with authority – they taste great in this savory soup. We love sharing fruits and veggies in different ways, and this recipe is no exception! Creamy with just the tiniest bit of warm spiciness from the Garam Masala, this soup is a great way to score more fruits and veggies servings for your day – and not miss meat at all!

This soup is also a great way to add lively flavor to dinner. Not only do the fennel and apple bring fresh flavors to this soup, so does the garnish of dill and mint! Bright green herbs like dill and mint add a pop to warm and creamy soup. Mint, a relative of basil is not often used this time of year – but when you add it to your winter time fare you can immediately perk up your palate. And dill does too!

Mint is an herb that activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion. It also is very helpful with any nausea and fatigue.  A popular way to see if mint will help you is putting a few drops of mint essential oil on your pillow at night and let the smell work into your body and mind while you sleep.

Enjoy this easy winter soup with its rich aroma and flavors!

Apple and Carrot Soup

1 TB Extra-virgin Olive Oil

2 Cups Chopped Yellow Onion

½ Cup Chopped Fennel

1 TB plus 1 Tsp Garam Masala, divided

1 Tsp Turmeric

¼ Tsp Freshly Ground Black Pepper

3 Cups Chopped Carrots

3 Cups Chopped Apples

4 Cups Vegetable Stock

¼ Tsp Sea Salt

1 Red Apple Minced

1 TB of Unsalted Butter

1 TB Lemon Juice

1 TB Chopped Mint

2 TB Chopped Dill

Step One Heat the oil in a large stockpot. Stir in the onion, fennel, 1 TB garam masala, turmeric and black pepper. Cook until the onion is soft – about 10 minutes.

Add the carrots and apples. Stir well to combine the ingredients,, and then add the broth and salt. Bring the mixture to a boil, and then reduce the heat. Cover and simmer until the carrots and apples are tender, about 20 minutes.

Step Two While the soup is simmering, sauté the minced red apple and 1 tsp of the garam masala in the butter for about 2 minutes or until coated with the butter.

Step Three Allow the mixture to cool slightly. Add in the Lemon Juice. Using an immersion blender, blend the soup until desired smoothness. Serve hot, room temperature or cold, garnishing with the dill and mint.

We love to share our recipes for warm soups and stew this time of year. Its always fun to fill the kitchen with aromas of veggies sautéing in a big pot. But that doesn’t mean that salads are out of the picture! A great way to bridge the gap between warm and cold is to prepare a salad like the one we are sharing below.  Luscious soft baby greens, with bright colored veggies are topped with warm scallops and just a sprinkle of prosciutto. Plus, all that goodness is flavored with the lemony taste of thyme!

Not only is thyme a delicious ingredient in this salad, it’s a nutritious smart choice, too. Thyme has terpenoids which are recognized for their cancer preventive properties. Rosmarinic and ursolic acids are major terpenoids in thyme that possess anti-cancer properties. Thyme contains an essential oil that is rich in thymol, a powerful antiseptic, antibacterial, and a strong antioxidant.

This wonderful salad will taste great and enhance your nutrition in just one plate. Add a slice of crusty whole wheat bread and you can serve dinner to rave reviews!

Warm Scallop Salad

¼ Cup Extra Virgin Olive Oil + 1 Tsp, divided

2 TB Rice Wine Vinegar

1 Tsp Dijon Mustard

1 TB Thyme Leaves + more for garnish

½  Tsp Honey

½ Tsp each Sea Salt and Freshly Ground Black Pepper

12 Cups Baby Lettuces

8 oz. Package Frozen Baby Peas – defrosted

2 Carrots, Julienned or Shredded

¼ Small Red Onion, very thinly sliced

4 Thin Slices Prosciutto, chopped

18 Large Dry Scallops

Step One

Make the salad dressing by placing ¼ Cup Oil, rice vinegar, Dijon, thyme, honey and salt and pepper in a large bowl and whisk together. Add the lettuce, peas, carrots and onions to the bowl and toss with the dressing.

Step Two

Sauté the prosciutto in the remaining 1 Tsp oil until crispy and browned. Remove the prosciutto from the pan and sauté the scallops in the pan. (Don’t overcook! Depending on their size, scallops will only take about 1 minute per side.)

Step Three

Divide the greens between six bowls. Top each bowl with 3 scallops and sprinkle with the crispy prosciutto and additional thyme if desired.

When you set a big bowl of this warm and steamy soup on the table, you won’t have to ask the family or friends to come. They will be drawn the aroma that wafts out of the kitchen, enticing everyone who walks in the door. The cilantro and green onions that are used to garnish the soup are the perfect accompaniments to the savory fragrance. They add vibrant green flavor and color to the already pretty bowl.

We love using cilantro in so many of our dishes. Slightly grassy flavored with bright citrus overtones, it brings color, flavor and delicious nutrition to our food. Nutrition? Oh yes, cilantro is a natural cleansing agent. It is very effective in removing heavy metals and other toxic agents from the body. The plant compounds actually loosen the toxins from tissue, blood and organs. Then these substances can more easily be eliminated from the body.

Join us in enjoying this wonderful healthy winter soup!

Thai Coconut Shrimp Soup

1 TB Olive Oil

3 Cloves Garlic, Grated or Minced

2 TB Fresh Ginger, Grated or Minced

1 Tsp Chili Garlic Sauce, or more to taste, (in the international section of your grocery store)

1/2 Tsp Freshly Cracked Black Peppercorns

1 1/2 Tsp Cumin

4 Cups Vegetable Broth

1 Pkg *Chinese Noodles (Mein) or Angel Hair Pasta

1 Cup Shredded Carrots

2 Cups Light Coconut Milk

1 LB Medium Shrimp

1 TB Fresh Lime Juice

2 TB Chopped Cilantro

3 TB Sliced Green Onions

Step One In a stockpot, heat the oil over medium high heat. Add the garlic, ginger, chili garlic sauce, pepper and cumin. Stir fry for about 1 minute to release the flavors. Add the Veg Broth and simmer for 10 minutes.

Step Two Add the noodles and carrots to the broth and simmer for 1 minute. Add the coconut milk and simmer for 5 minutes.

Step Three Add the shrimp, lime juice and cilantro. Cook until the shrimp are just pink about 2 minutes. Taste  for seasoning – add a little more chili garlic sauce if necessary. Serve garnished with the sliced green onions and cilantro.

*Chinese Noodles (Mein) The noodles used in Lo Mein or Chow Mein are made of wheat, so thin angel hair pasta can be substituted. For a change, use rice noodles: simply soak them in hot water for 5 minutes before adding them to the soup at the last minute.

Last Spicy Tuesday post of the year! We hope everyone has a wonderful holiday season. We will be with family and friends next week – so look for the first Spicy Tuesday of 2014 on January 7th!

This week we are sharing a perfect appetizer for the holidays. Bright and cheerful with its primary colors of red, yellow and green, it will make a great centerpiece for a table full of delicious goodness. We love these small peppers that are available in almost every grocery store. They are so easy to stuff, grill or slice and the taste is sweet and fresh.

Our herb of the week just enhances the taste of the peppers. Its DILL! Bright and sweet, tangy and of course, reminiscent of pickles and capers, its an irresistible addition to these gorgeous peppers.

In fact, for all of our cancer survivors that read this blog, dill’s volatile oils qualify acts as a “chemoprotective” food. It can help neutralize particular types of carcinogens, such as those that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators. It also shares the stage with garlic for its bacteria-regulating effects.

So stuff small sweet peppers with this delicious dill rich salad. We’ve found that a deviled egg plate makes a wonderful serving platter for the peppers!

No Cook Mediterranean Quinoa Salad

3/4 Cup Quinoa, Prepared as Directed on Box

1/2 Cup Pitted Kalamata Olives, Chopped

1/4 Cup Capers, Drained

1/2 Cup Chopped Sundried Tomatoes

2 Roasted Red Peppers, Chopped

1 Cup Chopped Artichoke Hearts

1 Cup Garbanzo Beans

1 Jalepeno, Minced

1/4 Cup Minced Red Onion

2 TB Chopped Chives

1/2 Cup Chopped Dill

1 Recipe Mediterranean Dressing*

In a large bowl, toss the ingredients together with the Dressing.

Mediterranean Dressing*

2 Anchovies

1/4 Cup EVOO

2 TB Red Wine Vinegar

2 TB Dill

2 Cloves Garlic

Sea Salt and Freshly Ground Black Pepper

Place the ingredients in a blender and puree until smooth.