Seaweed. Seaweed Pesto. Seaweed Salad

Transcription

1 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 the impact of oxida-ve damage associated with obesity, diabetes and cardiovascular disease. Seaweed Salad 1 oz mixed seaweed ¼ cup shredded carrots 1 tbsp rice vinegar 1 tbsp toasted sesame oil 1 tbsp soy sauce 1 tbsp sugar ½ tsp ginger juice or fresh chopped ginger 1 tbsp toasted sesame seeds Soak dry seaweed in a bowl full of water for 5 to 10 minutes. Drain seaweed and squeeze out excess water. Mix together seaweed, carrots, vinegar, sesame oil, soy sauce, sugar and ginger. Top with sesame seeds. Seaweed Pesto ¼ cup cashews, soaked ½ cup wakame, soaked 1 garlic clove, minced 1 tsp lemon, juiced 3 tbsp olive oil Soak cashews in water for at least four hours. Place dried seaweed in a bowl, and add just enough water to cover the seaweed. Soak for 15 to 20 minutes. Drain cashews and seaweed water, set aside. Blend together all ingredients. If too dry, add the reserved liquid until desired consistency. Serve with pasta, as a marinade for chicken, or a dip with crackers.

2 Seaweed Preserva-on Sauerkraut Stock Put leftover vegetables or meat bones in a stock pot. Add one piece of Kombu seaweed and enough water to cover. Boil for 4 to 12 hours. Freeze or use as stock. Fermenta-on Sauerkraut 1 medium head of cabbage, thinly chopped or shredded ¼ cup dulse seaweed torn 2 tbsp sea salt Toss cabbage, salt and dulse seaweed together. Knead the cabbage until it is limp and has released its juice. Pack into a jar, making sure that the cabbage is covered by liquid that the cabbage released. Allow the mixture to sit at room temperature for at least one month. Refrigerate once the preferred flavor is reached. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

3 Black Bean Raw Black Bean Brownies 13 medjool dates, soaked and pitted 1 15-oz can black beans, drained & rinsed ¼ cup applesauce ⅓ cup cacao 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 except for chocolate chips. 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 15-oz can black beans, drained & rinsed 1 tsp sea salt 1 tsp cinnamon ¼ tsp garlic, minced Preheat oven to 350 F. Boil water (or broth) and add quinoa. Boil until soft; minutes, stirring often. Cube sweet potatoes and coat with olive oil and paprika. Bake for 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

4 Black Bean 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 Black Bean Quinoa Burgers 2 cups water 1 cup quinoa 1 15-oz can 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 until soft, 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 using 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.

5 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.

6 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

7 Cranberry Cranberry Pudding 1 pint cranberries 1 cup tapioca pearls 2 cups milk of choice ¼ cup maple syrup 2 tbsp fresh grated ginger a pinch of cinnamon Combine ingredients and bring to a boil. Boil for about 20 minutes, stirring often, until tapioca pearls are clear. Pour into pudding cups. Cool and serve. Cranberry Salsa 1½ cups fresh or frozen cranberries 1 apple 2 tbsp orange juice 1 tsp lime juice 3 tbsp sugar 1 tbsp ginger, peeled and grated 3 tbsp basil, chopped ¼ jalapeño, seeds removed Roughly chop the cranberries and apples. Cover them with the orange juice, lime juice, and sugar. Add the ginger and basil. Roughly chop the jalapeño and fully incorporate by stirring all together. Serve with tortilla chips, fish or over a savory crepe. Hungry for more? Visit plantsforhumanhealth.ncsu.edu

8 Cranberry Our research shows that preparing fresh cranberry recipes at home will preserve more of the polyphenols compared to commercially processed cranberry products. A polyphenol is an an=oxidant phytochemical that has the tendency to prevent or neutralize free radical damage, which reduces overall inflamma=on throughout the body. Cranberry-Walnut Sandwich Salad ½ cup yogurt, plain 3 tbsp mayonnaise 1 tsp lemon juice ¼ tsp dill weed ½ cup celery, finely chopped ½ cup green apple, finely chopped 1 can (15 oz) garbanzo beans ⅓ cup dried cranberries ⅓ cup walnuts, chopped salt and pepper, to taste In a bowl, whisk together yogurt, mayonnaise, lemon juice and dill weed, and set aside. Finely chop the apple and celery. Drain garbanzo beans and add them to the celery and apple, stir in the cranberries and walnuts. Serve on top of a salad or on your favorite sandwich bread.

9 Cranberry Our research shows that preparing fresh cranberry recipes at home will preserve more of the polyphenols compared to commercially processed cranberry products. A polyphenol is an an:oxidant phytochemical that has the tendency to prevent or neutralize free radical damage, which reduces overall inflamma:on throughout the body. Cranberry-Walnut Sandwich Salad ½ cup yogurt, plain 3 tbsp mayonnaise 1 tsp lemon juice ¼ tsp dill weed ½ cup celery, finely chopped ½ cup green apple, finely chopped 1 can (15 oz) garbanzo beans ⅓ cup dried cranberries ⅓ cup walnuts, chopped salt and pepper, to taste In a bowl, whisk together yogurt, mayonnaise, lemon juice and dill weed, and set aside. Finely chop the apple and celery. Drain garbanzo beans and add them to the celery and apple, stir in the cranberries and walnuts. Serve on top of a salad or on your favorite sandwich bread.

10 Cranberry Cranberry Pudding 1 pint cranberries 1 cup tapioca pearls 2 cups milk of choice ¼ cup maple syrup 2 tbsp fresh grated ginger a pinch of cinnamon Combine ingredients and bring to a boil. Boil for about 20 minutes, stirring often, until tapioca pearls are clear. Pour into pudding cups. Cool and serve. Cranberry Salsa 1½ cups fresh or frozen cranberries 1 apple 2 tbsp orange juice 1 tsp lime juice 3 tbsp sugar 1 tbsp ginger, peeled and grated 3 tbsp basil, chopped ¼ jalapeño, seeds removed Roughly chop the cranberries and apples. Cover them with the orange juice, lime juice, and sugar. Add the ginger and basil. Roughly chop the jalapeño and fully incorporate by stirring all together. Serve with tortilla chips, fish or over a savory crepe. Hungry for more? Visit plantsforhumanhealth.ncsu.edu