A ball of warm and hearty soup will be a perfect treat, as it’s getting chilly and autumny! Cut a large squash into cubes (you can peel the skin before, or after baking), season with salt, pepper and fresh or dried rosemary leaves, add a few spoons of olive oil, spread on the baking sheet and roast till golden at 350F. In a mean time, make a broth: could be chicken, or vegetable. I make vegetable: 2 quarts of water, 2 bay leaves, 3 celery stalks, one large onion, 3 medium carrots and 1 parsnip. Boil while squash is backing. Remove bay leaves. Blend broth, veggies and roasted squash till consistent. Add ¼ a cup of olive oil. Add salt and cayenne pepper to taste. Garnish with fresh cilantro or parsley, sprinkle some roasted pine nuts over for additional flavor. ZESTY NOTE: butternut squash, like any other squash, is a super rich source of vitamin A, which is a great antioxidant and essential micronutrient for the skin integrity and optimal eyesight. It is a good source of B vitamins and essential minerals, such as iron, calcium, zinc, potassium and phosphorus, which are necessary counter partners in metabolism and neuronal communication (brain health). It is an excellent source of dietary fiber (gut health, lower cholesterol, cardio-vascular protection), while very low in calories. 

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Celeriac (celery root), POMEGRANATE, leek, and mint salad

This salad goes well with any fish, baked or smoked! Grate a medium head celeriac root using large holes. Add minced leeks (or scallion) and mint leaves. Add one pomegranate fruit seeds. Dressing: mix one tbs of Dijon Mustard, two tbs of vegenaise of mayonnaise, one tbs of olive oil, ¼ of lemon juice, and one teaspoon of honey. Add salt and pepper to taste. ZESTY NOTE: Celeriac is very low in calories, while very rich in dietary fiber (lowers cholesterol), Vit C (antioxidant), and Vit K (blood and bone health). Pomegranate is amongst super foods! It is an excellent source of anti-oxidants such as punicalagins, which possess anti-inflammatory properties, preventing cancer, especially prostate cancer. 

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LOVE BEET SALAD

Wrap medium size beets in a foil paper and bake for 30-40 min at 350F. This cooking method will save all water-soluble vitamins, including folate and Vit C. Cut in cubes 3 beets, 2celery stalks, 2 med cucumbers, 1 green apple. Chop 3 scallion straws, some dill. Add 1/3 cup of walnuts and salt and paper to taste. Mix in 2 tbs of mayonnaise or vegenaise. ZESTY NOTE: beets are loaded with phytonutrients, which possess anti-oxidant, anti-inflammatory and detoxifying properties promoting your optimal health! This root vegetable contains powerful nutrient compounds with cardio protective and anti-cancerous (especially against colon cancer) effects.

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mango salad

Refreshing and delicious, it is SUPER easy to make and pairs GREAT with any fish!

Serves 4. You will need one firm mango, 4 medium plum tomatoes, one red onion, 3 green jalapeno peppers, 1 bunch of cilantro, salt.  Cut mango, jalapenos, and onion into thin long slices. Scoop out the tomato pulp (to prevent from sogginess) before slicing. Chop cilantro and add salt to taste. No oil or lemon is needed! NUTRI NOTE: mango is an excellent source of fiber, vitamin C, A, and Folate. Good source of vitamin K, copper and potassium.  Jalapeno peppers contain alkaloid compound CAPSAICIN, which has anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. Cilantro is a great source of vit K (blood health), and onions are loaded with oligosaccharides – a type of carbohydrate that is beneficial for our good gut bacteria (prevents cancer).

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red cabbage salad with zesty dressing

Serves two. Combine 1/2 head of shredded red cabbage, 1 grated carrot, 1/3 cup of sliced leek or sweet white onion, two sliced celery stalk, ½ cup of minced parsley. Dressing can be made either with grapefruit or orange. You will need to cut out just the citrus meat of one fruit, leaving the white part called pericarp out to prevent bitterness. Squeeze all the remaining juice around the white part and what was left near the outer skin.  Blend it together with ½ cup of raw cashew nuts, ¼ of toasted sesame seeds, juice of 1 lemon or/and 1 lime, ¼ cup of olive oil, 2 tbs of any vinegar of your choice, salt and pepper to taste. If it is too loose add more nuts. If it is too thick add more citrus juice. It can stay in the fridge for a couple of days. ZESTY NOTE: citrus fruit are a good source of vit C (anti-oxidants, cells’ integrity). Sesame seeds are rich in calcium (bone and teeth health). Olive oil contains monounsaturated fatty acids that can help lower triglyceride level and reduce cholesterol.


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