'Tis the Season for Healthy Eating

 

 

 

 

 

 

 

 

 

 

 

 

 

Winter Jeweled Fruit Salad

 

INGREDIENTS
1/2 cup pomegranate seeds (about 1 pomegranate)
1/2 cup julienne-cut peeled jicama
1/3 cup sliced seeded kumquats (about 6 medium)
2 medium ripe mangoes, peeled and cut into thin slices
2 tangerines or clementines, peeled and sectioned
2 blood oranges, peeled and sectioned
1 pear, thinly sliced
2 tablespoons fresh lime juice
2 tablespoons honey
1/4 teaspoon ground red pepper
1/8 teaspoon coarse sea salt

 

PREPARATION

Combine first 7 ingredients in a large bowl; toss gently. Combine lime juice, honey, pepper, and salt in a small bowl, stirring well with a whisk. Pour over fruit; toss gently to coat. Serve at room temperature.

 

Citrus Green Beans with Pine Nuts


INGREDIENTS
1 pound green beans, trimmed
2 teaspoons extra-virgin olive oil
3/4 cup sliced shallots (about 2 large)
1 teaspoon grated orange rind
1 tablespoon fresh orange juice
1/4 teaspoon black pepper
1/8 teaspoon coarse sea salt
1 tablespoon pine nuts, toasted

 

PREPARATION

1. Cook green beans in boiling water for 2 minutes. Drain and rinse under cold running water. Drain well. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 2 minutes or until tender. Add green beans; stir well. Add rind, juice, pepper, and salt; sauté 2 minutes. Spoon onto a platter; sprinkle with nuts.

 

 

Roasted Brussels Sprouts and Apples

 

INGREDIENTS
1/2 cup diced apple
8 ounces Brussels sprouts, trimmed and quartered
2 tablespoons apple cider
2 teaspoons olive oil
1 teaspoon minced fresh thyme
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

 

PREPARATION

Preheat oven to 375°. Combine apple and Brussels sprouts in an 11 x 7-inch baking dish. Add apple cider, olive oil, minced fresh thyme, salt, and freshly ground black pepper; toss well. Bake for 25 minutes or until sprouts are tender.

 

Beautifying Green Smoothie


INGREDIENTS

1 cup purified water

2-3 cups baby kale leaves (or any variety of kale)

1 cup frozen mixed berries

2 tablespoons goji berries

1/2 peeled banana

2 tablespoons chia seeds

 

PREPARATION

Wash all produce thoroughly. Blend all igredients until smooth, about 60 seconds. Best when consumed immediately. Can be kept in the refrigerator up to 12 hours in an airtight glass container filled to the top and sealed tightly to prevent oxidation. Mason jars work perfectly for this; filling them to the top and sealing them tightly will help prevent the smoothie from oxidizing and loosing nutrients.

"Dr. Raby is warm, competent, very human and very passionate. She stands behind her word and is accountable and reliable."
- Raby Institute patient