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Delicious Thanksgiving Recipes

Dr. Kasia Kines, Nutritionist, CEO and founder of EBV Educational Institute
Virtual clinic serving the US and globally
[email protected]

Looking for something tasty yet healthy to make this Thanksgiving? Check out these Thanksgiving recipes for Maple Glazed Carrots, Mashed Parsnips with Crispy Parsnip Ribbons, Buttery Garlicky Broccoli, Cumin Roasted Beets, and Rustic Jerusalem Artichoke Mash inspired by Vegetarian Times November 2013.

Maple glazed carrots

Thanksgiving Recipes Maple Carrots

  • 2 Tbs olive oil
  • 2 lb baby carrots, halved lengthwise if thick
  • ¼ cup pure maple syrup
  • 2 tsp Dijon Mustard
  • 1 Tbs chopped fresh Tarragon

Heat oil in a large saucepan over medium heat. Add carrot s and saute 5 to 7 minutes, or until beginning to brown. Add maple syrup, mustard, and 1 cup of water, season with salt and pepper. Cover, reduce heat to medium and simmer for 10 minutes, or until carrots are tender. Uncover, increase heat to medium high and simmer for 5 minutes, or until liquid is syrupy and carrots glazed. Stir in tarragon just before serving.

 

Mashed parsnips with crispy parsnip ribbons

mashed-parsnips

  • 1 ¼ lb parsnips, peeled, divided
  • 2 Tbs plus 1 tsp melted butter (replace by ghee or olive oil), divided
  • ¼ tsp paprika
  • ½ cup of low fat coconut milk
  • ½ cup of finely chopped fresh chives

Preheat oven to 350. Peel 2 to 3 parsnips into 2 cups thin ribbons, and slice remaining parsnips into chunks. Transfer parsnip ribbons tow bowl, and toss with 1 tsp melted butter and paprika. Season with salt and pepper. Spread on baking sheet and bake 20-25 minutes or until golden brown, stirring every 5-7 minutes then cool. Boil parsnip chunks in large pot of salted water 30 minutes, or until very soft. Drain, and reserve cooking liquid. Press boiled parsnips through potato ricer or mash with potato masher until smooth. Stir in ½ cup reserved cooking water, buttermilk, chives and remaining 2 Tbs melted butter. Season with salt and pepper. Transfer to serving bowl and coarsely break up parsnip strips on top.

 

Buttery Garlicky Broccoli

Broccoli is a DNA whisperer. Its constituents indole-3-carbinol and sulforaphane are involved in DNA and cancer protection as well as detoxification pathways in your liver. This is one of the most beneficial vegetables you can eat.

  • 2 large heads of broccoli, cut into florets
  • ¼ cup ghee, olive oil or trans fat free margarine
  • 4 cloves of garlic, minced 4 tsp
  • ¼ cup chopped fresh parsley
  • ½ cup toasted slivered almonds, optional

Steam broccoli 5 minutes in steamer or until crisp and tender. Meanwhile melt ghee in large saucepan over medium low heat. Add garlic and pinch of salt and cook 1 minute or until garlic is fragrant. Stir in parsley and 2 Tbs of water. Add steamed broccoli, and toss to coat. Transfer to serving dish, sprinkle with almonds just before serving

 

Cumin Roasted Beets

Beets have enormous benefits: for example, the deep purple pigment betacyanin has anticancer properties; beets build blood if you are anemic, and they support your liver, when you feel toxic.

  • 3 lb small beets, peeled and cut into eighths
  • 3 Tbs garlic flavored olive oil
  • 1 Tbs ground cumin
  • 4 green onions, thinly sliced (1/2 cup)
  • 2 Tbs lemon juice

Preheat oven to 400 degrees. Toss beats with oil and cumin in bowl, season with salt and pepper. Spread beets on 2 baking sheets, and roast 30-40 minutes, rotating baking sheets halfway through and stirring beets occasionally. While beets are still hot, transfer to large bowl and stir in green onions and lemon juice

 

Rustic Jerusalem Artichoke Mash

sunchoke

Jerusalem artichoke is also called sunchoke and looks like overgrown ginger while it cooks and “behaves” more like a potato. It does have a distinct flavor, which may first feel unfamiliar. They provide many nutrients and of note is also inulin, a prebiotic fiber that nourishes your gut microbiota – inulin can help control blood glucose and even boost your complement, which is part of your immune system. Inulin is responsible for much of the starch, and too much of it can cause flatulence, so first time, mix it with potatoes!

  • 1 lb small unpeeled Jerusalem Artichokes, halved (you can use half and half with potatoes)
  • ¼ cup low sodium vegetable broth
  • 2 cloves garlic, peeled and crushed
  • 1 TBS unsalted ghee or olive oil
  • ¼ tsp grated nutmeg
  • 1 Tbs chopped fresh chives for garnish

Place Jerusalem artichokes in medium pot with broth and garlic. Bring broth to a boil, reduce heat to low, and simmer, partially covered. 15 minutes or until very tender. Mash them with garlic to chunky smooth consistency with potato masher. Stir in olive oil, nutmeg, and salt and pepper to taste. Garnish with chives.

Dr. Kasia Kines, Nutritionist, CEO and founder of EBV Educational Institute
Virtual clinic serving the US and globally
[email protected]

 

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If you want to transform your life, if you want health and wellness, if you want peace of mind, there isn’t a better investment than working with Kasia.~ Beth