Healthy Holiday Recipes

As most of you know, every once in a while, usually around the holidays, I get a wild hair and decide to post some of my recipes.  Here are two that are sure to please, easy and nourishing for your body.  The first is a chopped salad.  Inspired by a great coleslaw recipe that I have been making for years from the Neeley's.  I decided to change up some of the ingredients to go with the produce that is in season and available at the Florida Local Exchange.  Not only is this extremely tasty, but is has unusual ingredients that I had never tried before until last week.  These recipes both highlight the mighty radish...an often overlooked ingredient in the produce aisle, but one that packs a powerful punch health wise.
Why Radishes you ask?  Well, not only are they in season, but here are some of the many health benefits of eating these spicy babies.

Fight Cancer

Researchers at India’s Jawaharlal Nehru Technological University found that radishes induce apoptosis – meaning they kill cancer cells. Compounds called isothiocyanates and anthocyanins are found in abundance in radishes and have been proven effective in the fight against cancer in several studies. The study was published in the medical journal Plant Foods for Human Nutrition in 2010. Their fiber content makes radishes particularly effective at preventing and fighting colorectal cancer.

Respiration

If you have chronic bronchial flare-ups, sinus infections or asthma, radishes can act as a natural decongestant.

Healthy Heart

The fiber, vitamins and minerals in radishes make them a smart choice for cardiovascular health. They’ve been shown to lower cholesterol, manage diabetes and regulate blood pressure and blood sugar levels.

Digestion & Detoxification

Your liver and gallbladder depend on bile to keep them running smoothly, and radishes have been shown to stimulate bile production. The sulfuric properties of radishes also help regulate bilirubin production and flush the excess from your blood. Left unchecked, this compound results in jaundice. The fiber content regulates bowel movements to flush toxinsmore efficiently and to help prevent constipation.

Research is currently being done on the black radish to verify that it increases oxygen in the blood and protects red blood cells from damage.

Weight Loss

The water and fiber content make radishes surprisingly filling, and the lack of calories puts them at the top of the “best diet” foods. The surprising number of nutrients found in these small vegetables means you aren’t skimping on nutrition while cutting back on fats, sugars and carbs. They hold up well and can be eaten raw or cooked. They add a unique flavor to many foods.

Kidney Cleanse

There are few foods that work as well as the radish at preventing urinary tract infections (UTIs). Drinking juice that includes radish eases the burning most experience during a UTI and shortens the length of time you’ll have to deal with the infection.

Sweet and Spicy Slaw Salad

Makes 10-12 Servings

50g watermelon radish, grated (1-2 radishes)
50g black radish, grated (1-2 radishes)
400g raw broccoli stems, grated (about 6-8 stems)
275g carrots, grated (about 2-3 large carrots)
170g tat soy, julienned (1 bag)
730g bok choy, julienned, (1 bok choy)
1 medium onion, grated

Dressing:
1/4 C honey
1/2 C 455 Sauce
1/2 tsp. smoked sea salt
6oz. Craisins

1. Grate and julienne all ingredients.  Mix into a giant bowl.
2. Whisk dressing ingredients together except Craisins.
3. Pour dressing over salad and toss adding in the Craisins.
4. Enjoy with a big smile on your face!

Next comes the recipe for the broccoli cheese soup.  A favorite of mine since working at Chili's the restaurant.  This cheesy, comfort food is a similar version minus all the preservatives and is full of seasonal veggies hidden in there.  It will be hard to go back to canned soup once you see how easy this recipe is.  

BROCCOLI CHEESE SOUP

PREP TIME: 15 MINS

COOK TIME: 30 MINS          Makes 10-12 Servings

INGREDIENTS:

• 
  
• 3 1/2 cups chicken broth, (separate 1/2 cup for mixing with cornstarch for a slurry)
• 1 medium onion, diced
• 2 large radishes, shredded
• 2 carrots, shredded
• 1/3 cup corn starch
• 1/3 cup E.V.O.O.
• 1/2 teaspoon pepper
• 1 teaspoon salt
• 4 cups milk
• 2 cups shredded cheddar cheese, preferably sharp or extra sharp
• 2 cups shredded mozzarella
• 4-5 cups chopped, blanched broccoli

DIRECTIONS:

1. Heat milk in microwave for 1-2 minutes.
2. In a stockpot, add EVOO, onions, radishes, carrots, salt and pepper. Cook together, stirring constantly, for 2 minutes, then whisk in warmed milk and then cornstarch and chicken broth slurry.   Stir and heat together on medium heat until soup starts to thicken, about 5-8 minutes.
3. 6. Add chicken broth and continue to stir until well blended.  Add cheeses and stir until completely melted. Stir in blanched broccoli. Add more salt and pepper to taste, if needed. Serve immediately in bowls or bread bowls.

Serve with fresh Pico De Gallo and Bread for dipping.


And there you have it folks...never go back to canned soup again!

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