Italian Dressing - to try

 

• 1/3 cup extra virgin olive oil
• 1/3 cup red wine vinegar
• 1 teaspoon fresh basil 
• 1 teaspoon fresh oregano 
• 1 teaspoon fresh parsley 
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper

Recipe from Angela Chapman

Cinnamon Pecan Sweet Potatoes - *****

 

HOLIDAY EDITION: Cinnamon Pecan Sweet Potatoes

This holiday, skip the obligatory traditional dishes.

"I can't wait for the cranberry sauce" is a rare remark. Yet year after year, like clockwork, there it remains. Free your time and your mind of the traditional imperatives of a Thanksgiving meal, focusing instead on a few worthy dishes that make your taste buds and nostalgia sing. You'll stress less, evading that spikein cortisol levels that's as predictable this time of year as the turkey itself; plus, you'll have more time to dedicate to embellishing the dishes you actually enjoy.

The most vibrant of resistant starch sources, sweet potatoes get their bright orange color from the antioxidant beta carotene. Their holiday spice flavorings - cinnamon, nutmeg, and cloves - are a potent insulin sensitizing trio, helping to curb the imminent glucose spike of the ensuing pumpkin pie.

To make sure your gut bacteria also procure a well-deserved Thanksgiving meal, use the cooking and cooling method below to enhance the resistant starch content of the sweet potatoes.

Bredesen Protocol Approved 

Plant Paradox Approved

Paleo

Gluten Free

Grain Free

Dairy Free: Replace ghee with hazelnut oil or almond oil. Do not use coconut oil as the roasting temperature exceeds the smoke point of coconut oil.

INGREDIENTS

3 Sweet Potatoes (~4 cups cubed) 2 Tbsp Ghee, Melted 1 tsp Cinnamon 1 tsp Pumpkin Pie Spice

1/2 tsp Sea Salt

1/4 c Pecans, Chopped

1. Preheat air fryer to 400°F.

2. Wash, peel, and cut sweet potatoes into 3/4-1" cubes. Place the

3. cubes into a large bowl.

4. Combine the melted ghee, cinnamon, pumpkin pie spice, and sea

5. salt in a small bowl. Stir until combined.

6. Pour the mixture over the sweet potatoes and stir until evenly

7. coated.

8. Place an air fryer tray on top of a baking sheet. Transfer the sweet potatoes to air fryer tray and air-fry for 12 minutes, stirring or

9. shaking halfway through. At about 8 minutes, add the pecans to

10. the tray with the sweet potatoes, and stir again. Air-fry for a few

11. more minutes, watching to make sure that the pecans don't burn and

12. testing the sweet potatoes to make sure they're tender.

14. To enhance its resistant starch content: Transfer sweet potatoes to

15. the refrigerator overnight, or to the freezer for 1 hour.

16. When you are ready to serve, warm the sweet potatoes back up in

17. the oven at 350°F for 10-15 minutes.

https://www.siabrainhealth.com/post/holiday-edition-cinnamon-pecan-sweet-potatoes

Spaghetti alla Foriana - to try

 

Spaghetti alla Foriana

An obscure yet ambrosial Italian recipe, Foriana combines the richness of pine nuts with the slight sweetness of walnuts for a burst of flavor and crunch. The traditional recipe is inherently healthy, so we didn't have to fuss with it much to create a compliant version.

For the truly adventurous palates, or those adamant about up-keeping Italian tradition, anchovies were also featured in the traditional dish. While some savored the salty addition, other more particular palates promptly requested a frozen pizza.

Whichever method you choose, this savory-sweet, smooth and crunchy, original recipe will not disappoint.

Bredesen Protocol Approved

Plant Paradox Approved

Keto

Paleo

Dairy Free

Gluten Free

Grain Free

INGREDIENTS

1/2 c Toasted Pine Nuts

1/2 c Walnuts

6-8 Garlic Cloves

1 1/2 tsp Oregano

2 Tbsp Olive Oil

1 Packet Shirataki Spaghetti *

1 Bunch Parsley, Chopped

Avocado Oil

Sea Salt

Optional: 3-5 Anchovy Fillets

* Better Than Pasta or Miracle Noodle spaghetti are two recommended brands.

PREP

1. Place the pine nuts, walnuts, and garlic in a food processor and pulse to a fine chop, stopping when the consistency is similar to that of granola. Add oregano and pulse a few more times until just combined. If using anchovies, add and pulse with the oregano.

2. Coat the bottom of a medium sized skillet with avocado oil and place on low-medium heat. Add the nut mixture and cook, stirring frequently, for about 6-8 minutes. Remove from heat and stir in the olive oil and sea salt to taste.

3. Cook the pasta according to directions. (Typically, shirataki noodles require draining and washing thoroughly before transferring to a skillet to heat. Most do not require boiling in water.)

4. Toss the spaghetti with a few spoonfuls of Foriana sauce. Top with chopped parsley and serve warm.

Tasty Toppers

For a cheesy parmesan flavor, top with nutritional yeast or Parma cheese.

Serve alongside sautéed spinach and shrimp or scallops.
https://www.siabrainhealth.com/post/spaghetti-alla-foriana