Roasted Beet, Mushroom & Hearts of Palm Salad

As an Urban Farmer I confess that I love to grow beets.  They are easy to grow from seedlings all year round in our climate.  As lovely as they are, they are also packed with nutrients that support your overall health.  Add a few more healthy ingredients and you get a fiber rich tasty salad to share with friends and family. 

This recipe, rich in vitamins and minerals, comes via my classmate Amy C. and was adapted from a WholeFoodsMarket recipe:

3-4 beets, roasted & quartered
12-15 white/crimini mushrooms, halved
14 oz jar of hearts of palm
1/2 cup balsamic vinegar
1 sprig rosemary
3 cloves garlic, chopped
olive oil
parsley
arugula, optional
sea salt, black pepper


1. Preheat oven to 425 degrees.
2. In a large bowl mix 1/4 cup balsamic vinegar, chopped garlic, and 2/3 of the rosemary. Add beets and mushrooms and toss to coat. Add salt and pepper to taste. Let marinate for about 30 minutes.
3. Spread on large baking sheet and drizzle with olive oil. Bake in oven for 20-30 minutes until everything is caramelized.
4. Meanwhile, mix remaining balsamic vinegar and rosemary in another bowl. Chop hearts of palm into bite sized slices and add to bowl. Season with salt and pepper.
5. Once mushrooms and beets are roasted add to bowl with hearts of palm. Toss to mix and add chopped parsley. Serve as is or over arugula.

Nutrition Info:
Hearts of Palm
The cultivated hearts of palm is a food with high nutritional values, by its content of Vitamin C, zinc, iron, magnesium and manganese it is ideal to be included in a daily meal.  It does not contain cholesterol nor saturated fat and by the amount of soluble fibers it aids to improve the digestion.

Mushroom

Mushrooms are low in calories, high in fiber, and contain many important vitamins and minerals. Some also have medicinal properties such as complex carbohydrates that strengthen the immune system.Mushrooms are low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Protein and Folate, and a very good source of Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin D, Pantothenic Acid, Phosphorus, Potassium, Zinc, Copper, Manganese and Selenium. Yet the nutritional value of mushrooms can be measured in more ways than just strictly dietary. Further health benefits are gained from:

• Polysaccharides - Complex carbohydrates that stimulate the immune system.
• Enzyme inhibiting activity - Mushrooms can inhibit the production of certain enzymes such as aromatase, which the body uses to make estrogen. This could reduce the risk of breast cancer.
• Triterpenes - Steroid-like molecules that inhibit histamine release and have anti-inflammatory properties.

Beets
Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects. This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Magnesium and Potassium, and a very good source of Folate and Manganese.

Liver Pate Recipe - A Powerhouse Snack

Happy Chickens have Happy Livers!!

Chicken liver is brimming with nutrients. Discover its nutrition facts and health giving goodness.  For every 100 grams of chicken liver, these are the nutrition facts and health promoting properties.

1. Helps prevent anemia
(Vitamin B12 – 352%)
Chicken liver can supply the body with over three times the daily needed value of vitamin B12, an essential nutrient which supports the production of red blood cells and helps prevent pernicious anemia.
2. Promotes good eyesight
(Vitamin A -288%)
Many people probably didn’t know that it is brimming with vitamin A in the form of retinol, alpha and beta-carotene including lycopene. At 14378 IU, it’s a very powerful supporter for healthy vision.
3. Helps promote fertility
(Folate – 140%)
If you’re pregnant or planning to get pregnant, chicken liver is good for you. With its 560 mcg of folate, it helps promote fertility as well as prevent neural tube defects for the developing baby.
4. Promotes healthy tissues
(Riboflavin -136%)
Soreness around the lips, mouth, and tongue and cracking and/or peeling of the skin at the corners of the mouth and around the nose indicates a lack of riboflavin in the body. Riboflavin, also known as vitamin B1 is essential for normal reproduction, growth, repair and development of body tissues including the skin. Chicken liver is loaded with 2.3 mg of riboflavin.

5. Keeps thyroid healthy
(Selenium – 126%)
It is also brimming with selenium, a mineral which supports iodine to keep the thyroid gland in top shape.
6. Helps the body fight stress
(Pantothenic Acid – 83%)
With its rich pantothenic acid, it helps the body combat stress by supporting the adrenal glands.
7. Keeps immune system healthy
(Iron – 72%)
In addition to its role in preventing anemia, iron also keeps the immune system in top condition and chicken liver is an excellent source of this essential mineral.
8. Helps prevent pellagra
(Niacin – 70%)
Lack of niacin supply in the body will show in the form of pellagra, a disease with symptoms that include delusions, diarrhea, inflamed mucous membranes and scaly skin sores. Chicken and tuna are some of the highest sources of niacin.
9. Promotes healthy skin, hair and nails
(Protein – 52%)
One of the many health benefits of protein is keeping the skin, muscles, hair and nails in top condition and chicken liver is another excellent source of this very important nutrient.
10. Helps keep teeth and bones healthy
(Phosphorous – 42%)
It is also good for the teeth, gums and bones through its rich phosphorous content as calcium cannot build teeth and bones without the aid of this mineral.

One of my favorite ways to enjoy liver is in pate' form.  This recipe is delicious and Laura is now adding more sage....Enjoy!

Liver Pate Recipe
Courtesy of Laura Knopf, B.Sc. Nutrition Consultant & Instructor at Bauman College

1 lb. liver, organic or free range chicken or duck preferably
1 large organic onion, diced
2Tbsp. organic butter for sautéing
2 tsp. thyme
1 tsp. marjoram
1 tsp. oregano
2 tsp. sage
2 tsp. dulse flakes
1/4 tsp. fresh ground pepper (optional)
2 tsp. Miso paste (brown)
2 Tbsp. raw organic butter or ghee for blending

Melt butter in large skillet.  With medium heat sauté diced onion until translucent.  Add liver and lightly sauté until barely done, approx. 5-10 minutes.  While the liver is cooking add the spices.  Add water if the onions start to burn.  When the liver is cooked (no red juice comes out of it but pink inside is ok) set the pan aside to cool.  When the liver and onions have cooled somewhat, put them into a food processor or blender along with the miso and 1-2 Tbsp more butter and blend until smooth.  Serve on thin crisp crackers while still warm or chill and allow it to set before serving.