A reminder for those of you who know about it, and an epiphany for those of you who don’t: Magic Mineral Broth!
Food As Medicine Executive Chef & faculty member Rebecca Katz, MA, first published the recipe for this potent potion in her cookbook One Bite at a Time: Nourishing Recipes for Cancer Survivors and Their Friends– and has since generously offered it on her website rebeccakatz.com. She calls it her “Rosetta stone of soup”.
This time of year, with colds and flu swirling about, I feel naked without it. And that’s a simple problem to fix– a trip to the farm market or grocery store for a sack full of everything on the list, a few minutes to wash and chop, and several hours of cozy reading time while the broth simmers and the kitchen fills with a healthy, rich aroma– and you’re good to go. One recipe makes quite a lot of broth– see photo of results in the slide show– most of which I freeze for those moments when you need a mineral-rich broth to pick you right up. My kind of health insurance
I admit it: I’m hooked on green smoothies. But if you have to have a vice, hey.
For me (and everyone’s different, which is pretty wonderful), green smoothies are theperfect start to a day. They taste like liquid sunshine, and make me feel strong and energized all morning.
Here are a week’s worth of photos and recipes to get you started. You’ll note the occasional profusion of jars– a sign that my whole family is hopping on board this smoothie thing. My oldest son (he who does not like vegetables) is up to one quart a day. And if you are getting the idea they are delicious, you are absolutely correct.
Recipes below. A couple of basics: vary your greens, so you don’t O.D. on too much oxalic acid in spinach, for instance. All plants have protective devices– too much is too much. Rotate with kale, parsley, romaine lettuce, chard, and so on. Too thick? Add more water. Or, you can add coconut water, like our faculty member Derek Neal did in our previous post (see ‘smoothies’). For convenience and cost savings, organic frozen fruit is a great option. Freeze bananas that are getting too soft, to add to future smoothies. Add ripe avocados for delectable smoothness. You get the idea.
1. Kale & Cantaloupe (Monday)
1/2 organic cantaloupe, kale (ribs removed), water
2. Pinneapple & Spinach (Tuesday)
1/2 fresh pineapple, spinach, handful of parsley, water
3. Peach Raspberry (Wednesday)
Frozen peaches, 1/4 pint raspberries, banana. small head of lettuce & some mint leaves for zin
4. Blueberry Fig (Thursday)
4 Brown Turkey figs, 1/4 pint blueberries, banana, lacinato (aka dino) kale (ribs removed), water
5. Alex’s Minty Mango (Friday)
Frozen or fresh mango, spinach, mint leaves, water
6. Parsley Passion (Saturday)
1/2 bunch parsley, 1/2 cucumber, peeled, 1 apple, 1/2 ripe banana, 1 cup water
7. Strawberry Nectarine (Sunday)
Nectarine, handful of strawberries, banana, frozen pineapple, lacinato kale
More resources: I highly recommend Victoria Boutenko’s books Green for Life and The Green Smoothie Revolution along with her family’s terrific blog (see ‘favorite sites’) for zillions of recipes, how to introduce smoothies to babies and children, and more.
This was one of the most popular dishes at Food As Medicine 2010– perhaps because it’s such a glorious eye-full?
In her book The Cancer-Fighting Kitchen, from whence this recipe cometh, Rebecca Katz says, “…I set out to create the most colorful salad I could, using purple beets, orange carrots, and fresh mint. If I’d had a vegetable crisper instead of a box of crayons as a kid, this salad would have been the result.”
And not only beautiful, but brimming with antioxidants. We all know we’re supposed to be tracking those down and including them in our diets like crazy, right? Turns out, as Rebecca says, “Generally speaking, the right way to go is to cast a wide net instead of focusing on a single antioxidant.”
This is one stunning combo. As you see, the Capital Hilton kitchen did the colors side-by-side, and they are equally gorgeous tossed, with the green flecks of mint dancing amidst the shredded orange and burgundy. A great choice if you are looking for that wow factor for a healthy lunch or dinner dish. And beets and carrots are in season, in local farm markets (at least in the mid-Atlantic region), right now.
Photographs of Food As Medicine 2010 by Erin Goldstein
Shredded Carrot and Beet Salad
2 tablespoons freshly squeezed orange juice
2 teaspoons freshly squeezed lemon juice
2 teaspoons extra-virgin olive oil
1/2 teaspoon minced fresh ginger
1/4 teaspoon sea salt
1 cup peeled and shredded carrot
1 cup peeled and shredded red beet
2 tablespoons chopped fresh mint
Whisk the orange juice, lemon juice, olive oil, ginger, and salt together
until thoroughly combined. Put the carrots in a mixing bowl, drizzle
with half of the dressing, and toss until evenly coated. Place the carrots
on one side of a shallow serving bowl. Put the beets in the mixing
bowl, drizzle with the remaining dressing, and toss until evenly
coated. Place the beets in the serving bowl next to the carrots for a
beautiful contrast of red and orange. Top with the chopped mint before
From Rebecca Katz with Mat Edelson, The Cancer-Fighting Kitchen, Celestial Arts, 2009.
Rebecca is a core faculty member and our Executive Chef for Food As Medicine, and designs all our food for the program. OMG. Eating like this for 4 days is SUCH a treat!