BlueWave Medicine Thanksgiving Newsletter
We’d like to give thanks for our continued growth and success by sharing healthy Thanksgiving cooking tips with recipes from Darcie Ellyne, Ewa Doctor, and Eileen Giammona, our amazing BlueWave Medicine nutrition team.
We believe you can eat fabulously over the holidays, and that delicious holiday food can also be healthy. Enjoy these recipes and notes from our team, and Happy Thanksgiving!
Moroccan-spiced turkey with orange-honey sauce
Grilled kabocha squash with mint-pomegranate pesto
Massaged kale salad
Ruby red slaw
Pumpkin apple soup
Mandarins and dates stuffed with mascarpone, pomegranates, and pistachios
Sweet potato bars
From Darcie: This is a delicious and flavorful dish adapted for a recipe for Cornish Game Hens. It will work well on a turkey too.
4 tablespoon cumin seeds
4 tablespoon coriander seeds
8 teaspoons cardamom seeds (from about 1 1/2 tablespoons cardamom pods)
8 teaspoons fennel seeds
4 teaspoon whole cloves
2 cinnamon sticks, broken into pieces
4 bay leaves
1 cup orange juice
8 tablespoons extra-virgin olive oil
8 garlic cloves, minced
1 turkey, rinsed, patted dry
4 pounds carrots, peeled, cut diagonally into 1/2-inch-thick slices
2 cups chicken stock or canned low-salt chicken broth
1. Preheat oven to 400°F.
2. Finely grind the first 7 ingredients in spice grinder or coffee grinder. Transfer to small bowl.
3. Whisk in orange juice, oil and garlic. (Spice mixture can be made 1 day ahead. Cover and chill.)
4. Rub spice mixture all over turkey; place in large roasting pan.
5. Sprinkle turkey inside and out with salt and pepper.
6. Tie legs together to hold shape.
7. Arrange carrots in pan around turkey.
8. Sprinkle carrots with salt and pepper.
9. Roast 1 hour.
10.Add stock to roasting pan.
11.Roast turkey until juices run clear when thickest part of thigh is pierced and carrots are tender, basting occasionally with pan juices, until done.
12.Spoon warm Orange-Honey Sauce over and serve.
4 cups Essencia (orange Muscat wine) or late-harvest Riesling
2 cups chopped shallots
2 cups orange juice
4 tablespoon honey
8 cups chicken stock or canned low-salt chicken broth
12 tablespoons chilled butter, divided into 3 pieces
1. Whisk first 4 ingredients in heavy medium saucepan.
2. Simmer over medium heat until mixture is reduced to 4 cups.
3. Add stock and simmer until sauce is reduced to about 2 cups.
4. Whisk in butter 1 piece at a time, allowing each piece to melt before adding next.
5. Season with salt and pepper.
From Darcie: Here are recipes that are perfect to include in a Thanksgiving dinner. They are published in the cookbooks from two of my favorite restaurants: Zuni Café in San Francisco, California and Gjelina in Venice, California. I have added recommended adaptations for people who do not eat dairy.
Pomegranates and squash are some of seasonal, holiday favorites. Not only do pomegranates taste delicious, they are beautiful and intensely healthy. They contain powerful plant compounds, some of which have potent medicinal properties.
Winter squash is loaded with carotenoids, antioxidants and fiber, making it a preferable side dish to traditional mashed potatoes.
GRILLED KABOCHA SQUASH WITH MINT-POMEGRANATE PESTO
From Gjelina, Cooking from Venice, California by Travis Lett
1 kabocha or red kuri squash, halved across the equator and seeded
¼ cup (60 ml) water
2 tbsps extra-virgin olive oil
Freshly ground black pepper
½ cup (120 ml) Mint-Pomegranate Pesto (recipe follows below)
Flaky sea salt
For the squash:
1. Preheat the oven to 425°F (220°C).
2. Place the squash halves, cut-side down, in a large roasting pan.
3. Add the water, cover with aluminum foil and roast until the squash has softened, about 35 minutes.
4. Remove from the oven and transfer the squash to a platter or cutting board to cool.
5. Cut the cooled halves into thirds. (Note: the kabocha can be stored in the refrigerator before serving for up to a day.)
6. Heat a large grill pan over high heat.
7. Drizzle the squash pieces with the olive oil, turning to coat, and season with kosher salt and pepper.
8. Cook the squash pieces until well-browned, about 5 minutes.
9. Resist the urge to meddle. The pieces will release easily from the pan once they begin to cook. Turn the pieces over and cook on the other side until browned, 3 to 4 minutes longer.
To serve: Transfer to a serving platter, spoon the pesto on top, and season with sea salt. Serve warm.
Pomegranate molasses can be found in Middle Eastern markets. It brings a little sweetness to the pesto and balances the acidity. Add the lime juice just before serving to keep it from discoloring the mint.
Yield: Makes 1½ cups (300 grams)
1 cup (30 g) fresh mint, chopped
⅓ cup (55 g) pomegranate seeds
1 tbsp shallot, minced
1 cup (240 ml) extra-virgin olive oil
1 tbsp pomegranate molasses
2 tbsp freshly grated Parmesan cheese*
1 tbsp fresh lime juice
1 tsp lime zest, finely grated
1 garlic clove
1. In a small bowl, combine the mint, pomegranate seeds, shallot, olive oil, pomegranate molasses, Parmesan and lime zest.
2. Use a Microplane grater to grate the garlic into the mixture, stirring to combine.
3. Season with salt.
4. Allow to stand at room temperature for about 30 minutes.
5. Stir in lime juice just before serving.
Make ahead: Do not add lime juice to hold. You may store in an airtight container in the refrigerator for up to 2 days. Bring the Pomegranate Pesto to room temperature (do not heat), and stir in the lime juice just before serving.
* If you are dairy free, substitute 2 Tbsp of finely chopped pine nuts for parmesan cheese.
1-2 lbs of cubed butternut squash
1-2 lbs of halved and clean Brussel sprouts
Butter or ghee
1. Roast at 400 degrees till golden brown or preferred crispiness~30-40 min
2. Drizzle with olive oil
3. Optional butter or ghee
4. Sprinkle with truffle salt
MASSAGED KALE SALAD
Big bunch of thinly sliced Tuscan kale
Dressing, even parts:
Fresh lemon juice (Meyer Lemons are great for this)
Braggs amino liquids
1. Mix dressing and "massage" dressing into kale for a few min (this makes it more tender)
2. Sprinkle with toasted pumpkin seeds
This salad can be saved till next day in the fridge without wilting.
RUBY RED SLAW
2 cups kale (1 bunch)
2 medium carrots, grated
1 medium beet, peeled and grated
1 medium apple, grated
Juice of 1/2 lemon
3 tablespoons olive oil
2 tablespoons raw apple cider vinegar
1/2 - 1 tsp honeey for added sweetness (to taste)
1/3 cup pumpkin seeds or sunflower seeds, toasted
Sea salt to taste
1. Rinse kale and remove stems. Finely chop or chiffonade (thin ribbons) and place in medium bowl.
2. Add 1 tablespoon olive oil and a pinch of salt to kale; massage oil and salt into kale to soften.
3. In a small bowl, add remaining olive oil, vinegar, lemon, salt and whisk to combine. Add honey if apple is very tart, to taste. Whisk to combine and add to salad, toss well.
4. Add in pumpkin seeds, saving some for garnish.
PUMPKIN APPLE SOUP
Adapted from a recipe by LilPinkieJ
Serves 8 – 10 as a first course
From Eileen: A friend who having this soup for the first time said it tasted like Thanksgiving, and it does! Sweet and savory! Use your favorite fat to sauté the vegetables, I use ½ lard and ½ ghee, the lard giving a different depth of flavor. Using olive oil, vegetable stock and omitting the cream creates a vegan soup, also very tasty!
4 tablespoons ghee, butter, lard or olive oil
1 large yellow onion, diced
3 carrots, diced
4 celery ribs, diced
4 garlic cloves, minced
4 large apples, peeled, cored and chopped
2-1/2 cups of pureed pumpkin, canned or make your own
2 quarts chicken or vegetable stock
1 teaspoon dried thyme or 1 tablespoon fresh thyme
1 bay leaf
1 tablespoon lemon juice or to taste
Salt and pepper to taste
1 cup cream (optional)
1. In a large Dutch oven, warm the chosen fat, sauté the onion with a pinch of salt, until translucent, about 3 minutes
2. Add the carrots, celery and apples, sauté until softened, about 5 minutes
3. Add the garlic, sauté for 1 minute
4. Add the stock, pumpkin, thyme, bay leaf
5. Bring to a boil, reduce to low and simmer for 30 to 60 minutes
6. Add lemon juice, salt and pepper to taste
7. Puree the soup in a blender or with an immersion blender
8. Add cream if using, heat through, do not boil
MANDARINS AND DATES STUFFED WITH MASCARPONE, POMEGRANATES AND PISTACHIOS
From Darcie, originally from The Zuni Cafe Cookbook: A Compendium of Recipes and Cooking Lessons from San Francisco's Beloved Restaurant by Judy Rodgers
About 30 shelled raw pistachios (2 tablespoons or ½ ounce)
Seeds from 1/2 pomegranate,
4 Medjool dates or 8 small natural dates
8 teaspoons mascarpone cheese*
8 mandarins or 4 medium oranges, blood oranges or a combination of all three
A few splashes of orange flower water (available in Middle Eastern markets
1. Preheat oven to 350 degrees F
2. Put pistachios in a pan and warm in the oven for a few minutes, long enough to heighten the flavor but not long enough to brown. Remove from oven. Coarsely chop and set aside.
3. Remove the stones from the dates by slitting each one open and removing it, while keeping the small dates whole or cutting a large Medjool date in half
4. Using two small spoons to neatly stuff each cavity with about 1 teaspoon of mascarpone and lightly press a few pomegranate seeds and bits of pistachios into the mascarpone.
5. Remove the skins and pith from the clementines or oranges and cut each fruit across into thin slices or pinwheels
6. Arrange the citrus slices randomly on plates or a platter. Sprinkle with a few drops of orange flower water and tilt the plate to distribute. Arrange the stuffed dates on top of the citrus and scatter with a few more pomegranate seeds and remaining pistachios. The array will look prettiest if not too crowded.
* If you are dairy free, you may substitute a half walnut for the mascarpone cheese, or use almond cheese.
SWEET POTATO BARS
Adapted from a recipe by Rebecca Katz in The Longevity Kitchen
From Eileen: The subtle sweetness of the sweet potatoes and the warmth of the ginger and cardamom create a satisfying, soothing treat.
¾ cup gluten free rolled oats
¼ cup brown rice flour
¼ cup shelled unsalted pistachios
¼ cup raw pecans
½ teaspoon ground cinnamon
½ teaspoon grated orange zest
¼ teaspoon sea salt
2 tablespoons Grade B maple syrup
2 tablespoons extra virgin olive oil
2 large or extra large eggs
1-1/2 pounds orange fleshed sweet potatoes such as garnet yams, baked until tender, cooled, peeled and mashed
1/3 cup plain yogurt
3 tablespoons Grade B maple syrup
½ teaspoon grated orange zest
½ teaspoon ground cardamom
½ teaspoon ground ginger
½ teaspoon ground nutmeg
1. Preheat the oven to 375F, lightly oil an 8” square baking pan
2. Put the oats, rice flour, pistachios, pecans, cinnamon, orange zest and salt in a food processor and pulse until the texture resembles coarse cornmeal
3. Add the maple syrup and olive oil and pulse until the ingredients are evenly combined but the mixture is still crumbly looking
4. Transfer to prepared pan and press evenly and firmly onto the bottom of the pan, no need to clean out the food processor
5. Bake for about 15 minutes, until set, leave the oven on
1. Add the eggs to the food process and process until lightly beaten’
2. Add 1-1/2 cups of the mashed sweet potatoes (save leftovers for another use)
3. Add the remaining ingredients, yogurt, syrup, zest, cardamom and ginger and process until smooth
4. Pour the filling over the crust and smooth the top with a spatula
5. Sprinkle top with the nutmeg
6. Bake at 375F for about 25 minutes, until the filling is set and just beginning to pull from the sides of the pan
7. Let cool completely on a wire rack, then cover and refrigerate for at least 2 hours before cutting into 16 squares
8. Refrigerate in an airtight container for up to 4 days or freeze, tightly wrapped, up to 2 months
Note: Grade B maple syrup, the best and richest grade, can be difficult to find. Substitute with dark amber grade A if necessary.