Grapes. Grape Chèvre Crostini

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Timothy Johnson
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1 Grapes Our research has shown that some grape- derived polyphenols reach the brain, thus sugges8ng their poten8al applica8on in neurodegenera8ve disease research. Grape Chèvre Crostini 1 tbsp olive oil 4 cups red grapes 1 tsp thyme leaves ¼ cup walnuts, chopped ¼ tsp black pepper 1 tsp sea salt 1 tbsp balsamic vinegar 1 baguette, sliced ½ cup chèvre goat cheese, crumbled 1 tbsp honey Preheat oven to 350 F. Heat olive oil in stovetop pan on medium heat. Add red grapes, thyme and walnuts. Stir constantly until thoroughly warmed and the grapes have begun to break down, losing their firmness. Add pepper, sea salt and balsamic vinegar to the grape mixture and reduce heat. Continue cooking on low for 10 minutes. Toast baguette slices. Spoon grape mixture onto toasted baguette and top with crumbled goat cheese. Drizzle with honey. Place the assembled crostini on a baking sheet and return to the oven for 5-10 minutes until the cheese begins to melt.

2 Grapes Spicy Grapes 1 lb seedless grapes ½ cup sugar ½ cup water 1 cinnamon stick 2 star anise seeds 1 bay leaf 5 cloves, whole 10 black peppercorns Place the spices in a large spice ball. Combine all ingredients in a sauce pan and bring to a low simmer for 20 minutes. Puncture the grapes with a knife to allow flavors to marinate. Allow to cool. Remove the spice ball. Serve as a topping for a baked potato or yogurt, or as a spread for bread. Muscadine & Honey Syrup 1 lb muscadines 1 cup water 1 cup local honey Bring whole muscadines and water to a boil, then simmer for 20 minutes. Once cooked, pour off water and press the muscadines through a fine strainer to remove seeds and hulls. Return juice to the pot and add honey. Simmer for an additional 5 minutes, stirring frequently. Allow to cool and store in an air tight container in the refrigerator. Pour over pancakes, oatmeal, or use to flavor tea. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

3 Sweet Potato Sweet potatoes are high in an/oxidants, can prevent liver damage, and have demonstrated heart protec/ve proper/es and an/- diabe/c effects. All of these characteris/cs have been a=ributed to their phytochemical content. Sweet Potato Ginger Soup 2 large sweet potatoes, chopped 5 carrots or 1 winter squash, chopped 3 cups bone broth or water 2 tbsp coconut oil 1 tbsp fresh ginger, grated 2 tsp curry powder 1 tsp cumin powder 1 tsp turmeric powder ½ tsp sea salt Combine all ingredients and bring to a boil. Simmer for 30 minutes. Purée in blender or food processor. Serve hot or cold.

4 Sweet Potato Sweet Potato Breakfast Bowl 1 medium sweet potato 2 tbsp dried cranberries 2 tbsp almond or walnut butter 1 tsp honey ½ tsp cinnamon Bake sweet potato at 350 F for 45 minutes, or until soft. Top with dried cranberries, nut butter, honey and cinnamon. Sweet Potato Fly 2 large sweet potatoes, raw 1 gallon water 2 cups sugar ½ cup whey or starter culture 2 lemons, zested and juiced 2 tsp cinnamon 1 tsp nutmeg ½ tsp ginger Grate the sweet potatoes. Add all ingredients to a 1 gallon glass jar, stir and cover. Allow to ferment for three to five days. Strain through a sieve and bottle the fermented liquid. Store in the refrigerator up to one month. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

5 Sweet Potato Sweet Potato Nachos 3 large sweet potatoes 1 tbsp olive oil 1 15-oz. can black beans, drained & rinsed 1 tsp chili powder 1 tsp paprika 1 tsp sea salt 1 avocado, diced 1 tomato, diced ¼ cup shredded cheese Preheat oven to 350 F. Thinly slice sweet potatoes into rounds. Coat sweet potatoes with olive oil and roast for 20 to 25 minutes, until crispy around the edges. Remove from oven and transfer to a serving dish. Mix black beans with spices, then gently incorporate diced avocado and tomato. Top sweet potato rounds with bean mixture. Sprinkle with shredded cheese and serve. Sweet Potato Smoothie 1 banana 1 cup sweet potatoes (either roasted cubes or canned) 1 tbsp maple syrup 1 cup milk (dairy or non-dairy) ½ tsp vanilla ½ tsp cinnamon ½ tsp nutmeg handful of ice Place all ingredients in a blender, and blend until smooth. Enjoy immediately. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

6 Sweet Potato Sweet potatoes are high in an:oxidants, can prevent liver damage, and have demonstrated heart protec:ve proper:es and an:- diabe:c effects. All of these characteris:cs have been abributed to their phytochemical content. Sweet Potato Breakfast Brownies 2 sweet potatoes, puréed 1 cup nut butter (sunflower, almond, cashew) ¼ cup maple syrup 1 tsp cinnamon ½ cup cocoa powder Preheat the oven to 350 F and grease a small loaf pan or an 8-inch x 8-inch baking dish. Mix together the sweet potato purée, nut butter, maple syrup, cinnamon, and cocoa. Pour into greased pan and bake for 20 to 25 minutes. Allow to cool and enjoy.

7 Quinoa Quinoa demonstrated effec0veness in reducing blood glucose levels, which aid in insulin resistance and preven0on of hyperglycemia. Quinoa seed leachate may be a way to keep the health benefits of quinoa phytochemicals while preserving quinoa s macronutrients, providing an0- diabe0c therapeu0c benefits. Quinoa Porridge 1 cup quinoa 2 cups water ½ cup blueberries 2 tbsp local honey 1 tsp cinnamon Bring quinoa and water to boil. Reduce to low heat and simmer until quinoa seeds have split and water has been cooked out. Add blueberries, honey and cinnamon. According to taste, add seeds or nuts and milk of choice. Serve warm or cold. Optional additions: Seeds Nuts Milk

8 Quinoa Preserva0on Freezing Cooked Quinoa Cook several cups of quinoa using a 2:1 ratio (2 cups water:1 cup quinoa). Portion into freezer bags, seal and freeze. Suggested uses: Casseroles Granola bars Salad topping Side dish Fermenta0on Quinoa Rejuvelac ½ cup quinoa 4 cups water, separated Soak quinoa in 1 cup water for eight hours. Pour off water and rinse two to three times. Add 3 cups of water to rinsed quinoa and let sit at room temperature for two days. Gently stir twice a day for two more days until the quinoa has sprouted. Strain the liquid into a bottle, discarding quinoa. Refrigerate and drink. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

9 Black Beans Our research showed that the polyphenol compounds found in black jamapa beans had the ability to affect both carcinoma and precancerous cells. This research indicates the polyphenols in black jamapa beans have an<cancer poten<al. Black Bean Quinoa Burgers 2 cups water 1 cup quinoa 1 can (15-oz) black beans, drained & rinsed ¼ cup cilantro, chopped 1 tsp cumin 1 tsp coriander 1 garlic clove, minced 1 egg, beaten 1 tbsp olive oil Preheat oven to 350 F. Boil water and add quinoa. Boil quinoa until soft, 10 to 15 minutes, stirring often. In a bowl, combine cooked quinoa, black beans, cilantro, cumin, coriander, garlic and egg. Form quinoa and black been mixture into burger patties by hand or use a burger press. Coat cookie sheet with olive oil. Place burgers on cookie sheet and bake for 15 minutes. Flip burgers and bake an additional 15 minutes.

10 Black Beans Raw Black Bean Brownies 13 medjool dates, soaked and pitted 1 can (15-oz) black beans, drained & rinsed ¼ cup applesauce ⅓ cup cocoa powder 3 tbsp coconut oil, melted 1 tsp vanilla extract 1 tsp sea salt Topping options: Chopped pistachios or walnuts Soak pitted dates in water for 4 hours. Drain water from the dates and add plumped dates to a blender with all other ingredients. Once blended, pour the batter into a lined brownie pan, and top with pistachios or walnuts. Refrigerate for 1 to 2 hours to allow mixture to set. Cut and serve. Sweet Potato, Black Bean, Quinoa Salad 1 cup water or broth ½ cup quinoa 1 cup sweet potato, cubed 1 tbsp olive oil 1 tsp paprika 1 can (15-oz) black beans, drained & rinsed 1 tsp sea salt 1 tsp cinnamon 2 cloves garlic, minced Preheat oven to 350 F. Boil water (or broth) and add quinoa. Boil until soft; 10 to 15 minutes, stirring often. Coat sweet potatoes with olive oil and paprika. Bake sweet potato cubes for 15 to 20 minutes, until soft. Stir together sweet potatoes, quinoa, black beans, sea salt, cinnamon and garlic. Serve immediately or chilled. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

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Seaweed. Seaweed Pesto. Seaweed Salad Seaweed Seaweed has the poten-al to delay the absorp-on of digested carbohydrates, playing a role in glucose and insulin management. When seaweed is incorporated into the diet, there is poten-al to reduce