McKinley Grapevine

Anti-Inflammatory Frozen Watermelon Pineapple Smoothie

Vegetarian, Vegan, Paleo, Gluten-Free, Dairy-Free

Makes 2 servings

2 cups frozen watermelon flesh—cut into 2-inch chunks

1 cup frozen organic pineapple—cut into 2-inch chunks

1 orange—peeled, white pith and seeds removed

½ cup organic coconut milk—preservative free

1½ cups organic coconut water—sugar free  ( a great brand to try)

1 teaspoon grated fresh ginger

½ teaspoon organic turmeric powder

2-3 drops liquid stevia or 1 teaspoon raw honey—optional

1. Place all ingredients in a high speed blender. Blend until smooth and frosty. Spoon into serving glasses and enjoy with a spoon or large straw.

Red Watermelon

Ripe red watermelon is a wonderful fruit to eat to protect your body against the effects of chronic inflammation. Watermelon is high in vitamin C, vitamin A, beta-carotene, and lycopene which are key antioxidants that protect the body against cell damage and the effects of chronic inflammation.

Pineapple

Pineapple has a special enzyme called bromelain which helps promote healthy digestion by breaking down protein. Bromelain is also a potent anti-inflammatory that protects your body from the effects of chronic inflammation.

Turmeric

Turmeric is a root vegetable that can be eaten fresh or dried and ground into a powder. It’s a very popular spice especially in Indian cuisine. Turmeric is one of my top choices for fighting inflammation and cleansing the blood. Turmeric’s potent health benefits are due to the presence of the antioxidant curcumin which has been widely studied and praised for its beneficial properties. Reduction of inflammation and pure blood helps keep you healthy and energized.

Coconut Water & Coconut Milk

Coconut water and coconut milk are two of my favorite beverages to use for healing. Coconut water is an isotonic beverage that is an excellent source of potassium, calcium, and magnesium which are important electrolytes that replenish and keep your body hydrated. Staying hydrated especially in hot weather keeps you healthy and full of energy. Coconut water also contains B vitamins, amino acids, enzymes, and antioxidants. Coconut milk contains important medium chain fatty acids that have potent anti-inflammatory properties along with helping protect the body against free radical damage.

Ginger

Ginger is a rhizome that has a slightly spicy flavor that pairs well with melons. Ginger contains high amounts of potassium and is a potent anti-inflammatory due to the presence of gingerol.

www.aharmonyhealing.com

This sprouted lentil veggie burger is a fun and wholesome high protein meatless dinner idea that can be made on the cheap! Sprouting lentils can bring out additional vitamins, enzymes and can make them more easily digested. I often have sprouted lentils in a variety of ways and regularly enjoy these veggie burgers for dinner. I sometimes make a double batch of these so I can make extra to save for lunch later in the week.

Sprouted Lentil Veggie Burger Recipe:

1 tsp turmeric (optional)

1. Before making this recipe make sure you’ve sprouted the red lentils about 3 days prior. Click here to see my post on how to sprout red lentils.

2. Cook the sweet potatoes by steaming them or by cooking in a 400° oven. Remove the skin and mash.

3. In a food processor combine ingredients and mix.

4. Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes.

Mini Mushroom-&-Sausage Quiches

http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html

From EatingWell:  April/May 2005

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they’re also a good finger food for your next cocktail party.

1 dozen mini quiches | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

• 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
• 1 teaspoon extra-virgin olive oil
• 8 ounces mushrooms, sliced
• 1/4 cup sliced scallions
• 1/4 cup shredded Swiss cheese
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Preparation

1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Nutrition

Per quiche : 90 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 105 mg Cholesterol; 3 g Carbohydrates; 9 g Protein; 0 g Fiber; 217 mg Sodium; 108 mg Potassium

Exchanges: 1 medium-fat meat

Tips & Notes

• Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

• A good-quality nonstick muffin tin works best for this recipe. If you don’t have one, line a regular muffin tin with foil baking cups.

Mini Meatloaves

http://www.eatingwell.com/recipes/mini_meatloaves.html

From EatingWell:  Winter 2003, The Essential EatingWell Cookbook (2004)

Traditional meatloaf is made with ground beef, pork and veal; here we replace the veal with ground turkey for a tender, flavorful and leaner version of the classic. Baking individual portions in muffin tins speeds cooking, standardizes serving size and produces a moist, delicious main dish.

8 servings | Active Time: 10 minutes | Total Time: 40 minutes

Ingredients

• 8 ounces lean ground beef
• 8 ounces lean ground pork
• 8 ounces ground turkey breast
• 1 large egg, lightly beaten
• 1/4 cup quick-cooking oats
• 1/4 cup chopped fresh parsley
• 1/4 cup ketchup, divided
• 3 tablespoons low-fat milk
• 1 small onion, chopped (3/4 cup)
• 3/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons Worcestershire sauce

Preparation

1. Preheat oven to 375°F. Coat 8 muffin cups with cooking spray.
2. Mix beef, pork, turkey, egg, oats, parsley, 2 tablespoons ketchup, milk, onion, salt and pepper in a large bowl.
3. Form the mixture into 8 balls and place in the prepared muffin cups. Combine the remaining 2 tablespoons ketchup and Worcestershire sauce and spread about 1/2 teaspoon over each mini meatloaf.
4. Place the muffin pan on a baking sheet. Bake the meatloaves until their internal temperature reaches 160°F, 25 to 30 minutes. Pour off fat before serving.

Nutrition

Per serving : 184 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 86 mg Cholesterol; 5 g Carbohydrates; 17 g Protein; 1 g Fiber; 385 mg Sodium; 317 mg Potassium

Exchanges: 2 medium-fat meat

Tips & Notes

• Baking individual portions of meatoaf in muffin tins speeds cooking, standardizes serving size and produces a moist, delicious main dish.

Parmesan Spinach Cakes

http://www.eatingwell.com/recipes/parmesan_spinach_cakes.html

From EatingWell:  September/October 2008

If you like spinach-cheese pie, try these simple but elegant-looking little spinach cakes.

4 servings, 2 spinach cakes each | Active Time: 15 minutes | Total Time: 40 minutes

Ingredients

• 12 ounces fresh spinach, (see Note)
• 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
• 1/2 cup finely shredded Parmesan cheese, plus more for garnish
• 2 large eggs, beaten
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 400°F.
2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

Nutrition

Per serving : 141 Calories; 8 g Fat; 4 g Sat; 3 g Mono; 123 mg Cholesterol; 6 g Carbohydrates; 13 g Protein; 2 g Fiber; 456 mg Sodium; 560 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1 1/2 medium-fat meat

Tips & Notes

• Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups

• Note: Baby spinach is immature or young spinach—it’s harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
• Weights & Measures
• 10 ounces trimmed mature spinach=about 10 cups raw
• 10 ounces baby spinach=about 8 cups raw

Southwest Quinoa Cakes

http://www.eatingwell.com/recipes/southwest_quinoa_cakes.html

From EatingWell:  March/April 2014

This healthy quinoa cake recipe is packed with protein from the black beans, eggs, cottage cheese and quinoa. We like to serve the quinoa cakes with a mouthwatering and incredibly easy blender salsa; if you don’t like the heat, leave out the chipotle pepper. We like the look of red quinoa, but any color quinoa will work just as well.

6 servings | Active Time: 35 minutes | Total Time: 1 hour

Ingredients

• 2 cups water
• 1 cup quinoa, preferably red quinoa
• 4 large eggs, lightly beaten
• 1 cup canned black beans, rinsed
• 3/4 cup reduced-fat cottage cheese
• 1/4 cup sliced scallions
• 2 tablespoons all-purpose flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt, plus a pinch, divided
• 1 cup shredded pepper Jack cheese
• 1 14-ounce can fire-roasted diced tomatoes
• 1 clove garlic
• 1 small chipotle pepper in adobo sauce (see Tip)
• 1/4 cup chopped fresh cilantro
• 1 avocado, chopped

Preparation

1. Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
2. Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
3. Add eggs, beans, cottage cheese, scallions, flour, baking powder and 1/4 teaspoon salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about 1/4 cup each). Top each quinoa cake with about 1 tablespoon cheese.
4. Bake the cakes until puffed and a little brown on top, about 20 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.
5. Meanwhile, place tomatoes, garlic, chipotle pepper and a pinch of salt in a blender and puree until smooth. Transfer to a small bowl and stir in cilantro.
6. Serve the cakes with the salsa and avocado.

Nutrition

Per serving : 365 Calories; 17 g Fat; 6 g Sat; 5 g Mono; 140 mg Cholesterol; 35 g Carbohydrates; 19 g Protein; 7 g Fiber; 662 mg Sodium; 515 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 vegetable, 1 lean meat, 1 medium-fat meat, 1 fat

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the salsa (Step 5) for up to 3 days; bring to room temperature before serving.

• Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.