Page 68 - Cityview_Jan_Feb_2014

WELLNESS SPOTLIGHT

C intake in just one cup. They are also

extremely high in vitamin K and contain
a healthy dose of folate and vitamin A.

SOUL

Cruciferous vegetables might get a bit

odiferous during cooking but what stinks
more is that, in 2013, there were approxi-

mately 36,000 new cases of cancer
recorded in the state of Tennessee. given

their potent anti-cancer fighting powers,
cruciferous vegetables are obvious tools

in the battle against this disease.

It’s hard to find fresh greens during the stir until onions are soft. Add pressed boiling water until wilted, about 3 min-
winter months, but some of the crucifer- garlic and kale.
utes. Drain well and transfer to a food

ous vegetables are actually sweeter in processor. Puree until finely chopped,
winter. Take advantage of this fact and 2. Stir until kale has wilted, about 5 to about 5 pulses.

play around with incorporating these 7 minutes. Add vegetable broth, water,
nutritional superheroes into your winter beans, and cayenne pepper.
2. Heat 1 tablespoon canola oil in a large

diet. use them in stews and soups, saut́ skillet over medium heat. Fry paneer
them with a touch of salt and olive oil, or 3. Simmer for another 5 to 7 minutes cubes, stirring constantly, until browned

combine them with citrus fruit and mild- until some of the liquid has evaporated.
on all sides, about 5 minutes. Set aside.
er tasting lettuce to complement your

main meal. You and your family can have 4. Stir in salt, coconut palm sugar, and 3. Heat 2 tablespoons canola oil in the
the benefit of fresh and healthy meals vinegar—and serve!
skillet and fry the cumin seeds until

even when the cold weather increases lightly toasted and aromatic, about 3
the temptation to give into comfort foods.
minutes. Add onion; cook and stir until
Recipe courtesy of April Nitzsche, Owner of Workout
Anytime Bearden
onion begins to soften, 4 to 5 minutes.
Stir in ginger, garlic, tomato, garam ma-
RECIpES
sala, turmeric, and cayenne pepper; cook
Saag Paneer
and stir until tomatoes break down and
Kale and Cannellini Bean Soup
onions are translucent, about 10 minutes.
2 bunches spinach, roughly chopped

1 whole carrot (sliced)
1 bunch fenugreek leaves, roughly chopped 4. Stir in spinach and fenugreek, butter,
3 cloves of garlic (pressed)
1 tablespoon canola oil
paneer cubes, and salt to taste. Cover and

Dash of cayenne pepper
1⁄2 pound paneer, cubed
cook for 15 minutes, stirring occasionally.
1 cup chopped onion
2 tablespoons canola oil

3 large pieces of kale chopped (no stalks!) 1 teaspoon cumin seeds
Mix everything together. Stir 2 to 3
3⁄cup of vegetable broth (low sodium)
1 onion, thinly sliced
minutes and serve with Naan or your
4
1⁄4 cup of water
1 teaspoon grated fresh ginger
favorite bread.
15 ounce can of Cannellini beans—rinsed 3 cloves garlic, minced

and drained
1 tomato, diced
Recipe courtesy of Vinu Batta, Taj – Fine Indian Dining
1⁄teaspoon sea salt
2 teaspoons garam masala
2
1 teaspoon coconut palm sugar
1⁄2 teaspoon ground turmeric
1 tablespoon balsamic vinegar
1⁄teaspoon cayenne pepper
Oana Harrison is a Knoxville-based marketing professional
2
1 tablespoon virgin coconut oil
1⁄2 cup butter
and an artist. Born and raised in Eastern Europe, she provides
salt to taste
marketing services to a variety of businesses. In her spare time,

DIRECTIONS
Oana volunteers for charities such as Random Acts of Flowers,
1. In a large heavy bottom pot over DIRECTIONS
United Way, and The Joy of Music School. She also enjoys

medium heat, melt coconut oil, then 1. Bring a large saucepan of water to a competing in and teaching ballroom dancing. She lives with
add chopped onions and carrots and
boil. Cook spinach and fenugreek in the
her husband David and their furry kids: two dogs and a cat.

66 cityviewmag.com january february 2014