JANUARY, 2016
PURELY JANUARY. a purely elizabeth publication.
CLEANSING
SOUPS.
kale mushroom coconut, ginger miso + roasted cauliflower—hot, hearty and utterly delicious.
FLAVORS OF THE
MEDITERRANEAN a purely gluten-free + plant-based publication.
grilled artichoke zucchini salad, roasted eggplant falafels + 3 more heart-healthy mediterranean-inspired dishes.
welcome TO THE JANUARY MINI MAG!
EDITORIAL + DESIGN: caroline caligari
RECIPES + PHOTOGRAPHY: elizabeth stein
Copyright © 2016 by purely publishing, inc.
As we wind down from the holidays and begin the new year, our focus (along with everyone else's) is on a fresh and healthy start. While December was dedicated to holidays and indulgences, January has an entirely different agenda. This month is about getting back on track, working out, eating well and avoiding the bad stuff! By bad stuff, we mean kicking inflammatory foods to the curb! Inflammation is a part of your body’s natural defense system. When the body senses natural invaders, your white blood cells mobilize to protect you. When your system is out of balance, inflammation can run rampant in your body, causing a chronic fire of inflammation leading to feeling congested, heavy, low in energy, mood swings, lowered immune response, weight gain and disease. Many major diseases—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation. How do you avoid inflammation? While some inflammation is caused by environmental factors such as stress, lack of exercise, toxins, and free radicals—another main cause is food. To kick inflammation to the curb, decrease your consumption of inflammatory, high-stress foods. These include:
INFLAMMATORY FOODS: • • • •
refined sugars processed foods wheat—any gluten-containing ingredients bad oils/fats (such as hydrogenated oil, trans fats, oils high in omega-6s) • excess animal protein • dairy
So what should you eat? Foods that combat inflammation! Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health suggests, “fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants”.
ANTI-INFLAMMATORY FOODS: • • • • • • • • • • •
Fatty Fish Dark leafy greens Nuts Tomatoes Beets Ginger Turmeric Garlic Onions Olive oil Berries
The Mediterranean diet—high in fruits, veggies, fish and healthy oils—is inherently an excellent anti-inflammatory diet to follow. It is also the menu theme of this issue! Flip forward for our 5 anti-inflammatory recipes + enjoy higher energy levels and a strong, healthy start to 2016!
PURELY YOURS,
3 cleansing soups SOUPING IS THE NEW JUICE CLEANSE AND WE'RE JUMPING ON THE BANDWAGON. Here are 3 of our favorite veggie-packed, detox soups + a soup cleanse giveaway from our friends at Splendid Spoon on p.9.
KALE, MUSHROOM, COCONUT SOUP gluten-free, vegan 1 tbsp coconut oil 1 tbsp ginger, minced 2 cups shitake mushrooms 3 cups vegetable broth ½ cup coconut milk 1 tsp tumeric powder 1 bunch of kale, deveined and chopped In a large pot over medium heat add coconut oil and ginger. Sauté 2-3 minutes, until fragrant. Add the mushrooms and sauté for 5-7 minutes. Add in the broth, coconut milk and tumeric. Bring to a boil then heat on low for 10-15 minutes. In the last 5 minutes of cooking, add the kale.
Cauliflower White Bean + giveaway splendid spoon
GINGER MISO SOUP WITH ZUCCHINI NOODLES, BOK CHOY + SNAP PEAS gluten-free, vegan 8 cups water 2” ginger, minced ½ cup mellow miso 2 tbsp tamari ½ lemon, juiced 1 tsp Sriracha 2 baby bok choy, chopped 1 cup snap peas 1 zucchini, spiralized 2 scallions, chopped sesame seeds
In a large pot over medium heat, add the water and ginger. Bring to a boil. Adjust the heat to low and add the miso. Stir, allowing the miso to dissolve. Add in the tamari, lemon, Sriracha, bok choy, snap peas, zucchini and scallions. Simmer for 5-10 minutes, then serve with sesame seeds on top.
ROASTED CAULIFLOWER + KALE SOUP gluten-free, vegan 1 head of cauliflower, cut into florets 2 tbsp olive oil 1 onion, cut in quarters 1 leek, halved 2 cup kale, chopped 4 cups vegetable stock salt to taste truffle oil Preheat oven to 425째F. On a parchment lined baking sheet drizzle oil over cauliflower, onion and leeks. Roast in the oven for 25-30 minutes. When vegetables are done roasting, add to a large pot along with kale and vegetable stock. Bring to a boil, then simmer. With an immersion blender, blend until smooth. Serve with a drizzle of truffle oil and salt to taste.
THE SOUP CLEANSE. January is a big month for detoxes and cleanses. It makes sense, what with new years resolutions and holiday guilt. But does a juice cleanse really sound that appealing when it's 10 degrees outside? We think not. That's where the soup cleanse comes in! While still a new trend, "souping", as they call it is gaining in popularity. Detox is all about nourishing your body and getting rid of toxins. So soups, being easy-to-digest and nutrient-rich, seem like the obvious alternative to juices in the cold winter months. After all, souping follows the simple adage: "eat more plants"—but without the added sugar of juices! Since soups are primarily made up of vegetables rather than fruits, they have more fiber and a lower glycemic spike. We recently connected with Splendid Spoon, a soup cleanse company based out of NYC and were blown away by their yummy, ready-to-eat soups. Founder + CEO, Nicole Chaszar started Splendid Spoon with the aim to make it easier to get her daily dose of whole vegetables. "Souping throughout the week meant I never missed out on my greens (and reds and oranges and purples)," said Nicole. Even if you don't want to dive into a whole cleanse. Keeping a few of these soups on hand is an excellent way to make sure that you always have fresh veggies at your finger tips!
Stay tuned for a soup GIVEAWAY with Splendid Spoon later this month! Follow us for a chance to win.
a taste of the
MEDITERRANEAN While dreaming of the sun-soaked shores of the Mediterranean, we recreated the vibrant flavors of the cuisine right from our kitchen! We use olive oil, legumes, fish and fresh veggies to craft 5 heart-healthy recipes. Pour yourself a glass of red wine and enjoy!
GRILLED ARTICHOKE ZUCCHINI SALAD gluten-free, vegan 2 zucchini, sliced into ½” rounds 2 cups marinated or canned artichoke hearts 1 tbsp olive oil 2 tbsp pine nuts MINT PESTO: 2 cups basil 1 cup mint ½ cup walnuts 2 cloves garlic ½ cup extra virgin olive oil 1 lemon, juiced ½ cup hemp seeds Himalayan sea salt, to taste Heat grill to medium heat. Toss zucchini and artichoke with olive oil. Grill vegetables on each side for 3-5 minutes. In a food processor, add pesto ingredients. Blend until smooth. When vegetables are done cooking toss with pesto and sprinkle pine nuts.
ROASTED TOMATOES, CHICKPEAS + FETA gluten-free, vegetarian 1 pint grape tomatoes 2 tbsp olive oil 1 can chickpeas 1 tsp turmeric 1 tsp cumin 1 tbsp ginger, minced Ÿ tsp sea salt, plus sprinkle for feta 8 oz block of goats milk feta Preheat oven to 400°F. Drain chickpeas and toss in a bowl with turmeric, cumin, ginger, salt and olive oil. In a baking dish, place feta. Spread tomatoes and chickpeas around the feta and bake for 15-20 minutes. Serve with a drizzle of olive oil and sea salt.
HALIBUT WITH SAUTÉED SPINACH + CAULIFLOWER MASH gluten-free 1 head cauliflower 2 garlic cloves, minced 2 tbsp olive oil ½ cup coconut milk 2, 6-oz pieces halibut 4 cups spinach 1 cup diced tomato, canned ¼ cup, kalamata olives, sliced sea salt
In a pot, bring water to a boil. Place cauliflower in water and cook for 10-12 minutes. Drain water and remove cauliflower. Heat pot to medium heat. Add 1 tbsp olive oil and 1 clove of garlic. Sauté 2-3 minutes until fragrant. Add cauliflower and coconut milk. Using an immersion blender, blend until smooth. Add salt to taste. Meanwhile, heat a skillet over medium heat. Add 1 tbsp olive oil and 1 clove of garlic. Sauté 2-3 minutes until fragrant. Add tomatoes, spinach and olives.Sauté for 3-5 minutes until spinach is wilted. In a separate skillet, heat 1 tbsp olive oil over high heat. Place halibut in skillet skin side up. Cook for 3-5 minutes. Flip and cook another 3-5 minutes until cooked through. Serve with spinach and mashed cauliflower.
CAULIFLOWER MASHED WAFFLE gluten-free, vegetarian 2 ½ cups leftover mashed cauliflower 2 eggs ¼ cup coconut milk ½ cup almond flour ½ tsp baking soda ½ tsp baking powder 1 cup chopped greens
Preheat waffle maker to medium. In a large bowl, mix together mashed cauliflower, eggs, coconut milk, almond flour, baking soda, baking powder and greens. Pour 1/3 cup batter into waffle maker. Allow to cook for 5-7 minutes or according to waffle maker directions.
Cauliflower mashed waffle
FALAFEL SALAD WITH PICKLED BEETS gluten-free, vegan 2 large bunches of lacinato kale, Falafel salad tough stems removed and cut into thin shreds 2 tomatoes, chopped 1 cucumber, skin peeled, cut into ½'’ slices 3 beets, roasted and sliced ½ tsp coconut sugar ½ tsp salt ¾ cup apple cider vinegar 2 small cloves garlic, peeled
DRESSING INGREDIENTS: 1 tbsp tahini ½ lemon juiced 2 tbsp olive oil 1 tbsp water 1 garlic clove, minced salt to taste In a glass container, add sugar, salt, vinegar, garlic and beets. Cover and shake to combine. The beets will begin to pickle and be ready in 15-20 minutes. Meanwhile, in a small bowl, combine dressing ingredients. Whisk until smooth. Assemble the salad, adding kale, cucumbers, tomatoes and beets to a large bowl. Serve with falafel on top and drizzle with tahini dressing.
FALAFEL gluten-free, vegetarian 1 can chickpeas 1 cup roasted eggplant 4 tbsp almond flour 3 garlic cloves ½ lemon 1 ½ tbsp tahini ¼ tsp cumin 2 tbsp olive oil
Add chickpeas, eggplant, almond flour, garlic, lemon, tahini and cumin into a food processor and process until combined. Heat a large skillet over medium heat. Add olive oil and falafel balls. Cook for 2-3 minutes per side then flip.
until next month, follow us on social for fresh recipes!
