Sea Scallops with Harvest Vegetables
Sea scallops contain selenium and zinc to boost your immune function and omega-3 fats that directly decrease inflammation. A 3 oz (90 g) serving provides over 50 percent of your vitamin B12 needs to repair DNA.
Umeboshi plums are traditionally used in Japan as a natural antibiotic, antiseptic, and digestive aid. The rainbow of harvest vegetables provides dozens of different antioxidants that have been shown to reduce inflammation.
Vegetables
2 tsp (10 mL) avocado oil
2 cups (500 mL) cauliflower florets or diced sunchokes
1/4 tsp (1 mL) grey or pink sea salt
1 cup (250 mL) diced butternut squash
1 cup (250 mL) shiitake mushrooms, cleaned and dried
2 cups (500 mL) shaved purple cabbage
2 cups (500 mL) coarsely chopped spinach
1 tsp (5 mL) umeboshi or apple cider vinegar
1/4 cup (60 mL) pumpkin purée
1/2 cup (125 mL) vegetable stock
1/2 cup (125 mL) snap peas
Scallops
1 tsp (5 mL) avocado oil
12 sea scallops
1/4 tsp (1 mL) grey or pink sea salt
1 lemon, juiced
1 tsp (5 mL) coconut oil
2 thyme sprigs
1 garlic clove
1/4 cup (60 mL) pumpkin seeds (for garnish)
To make vegetables, heat pan on medium-high heat and add avocado oil. Add cauliflower or sunchokes and salt, and roast until golden, about 10 minutes.
Add butternut squash and roast for 5 minutes with lid on. Add shiitakes and roast for 2 minutes more.
Add cabbage and cook for another 2 minutes. Then add spinach and cook until wilted.
Remove vegetables from pan and set aside, deglaze pan with vinegar, and then add pumpkin purée and stock and heat through to make a thickened sauce right in pan. Finish with snap peas and check for seasoning. Set sauce aside.
To make scallops, place pan on medium heat and add avocado oil. Season scallops with salt and lemon and place scallops in pan. Do not touch scallops. After 2 minutes turn scallops over; add coconut oil, thyme, and garlic, and baste scallops.
When scallops are cooked, remove them from pan. Spoon vegetables onto platter, top with sauce and scallops, and garnish with pumpkin seeds. Serve immediately.
Serves 6.
Each serving contains: 162 calories; 10 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 16 g total carbohydrates (4 g sugars, 3 g fibre); 300 mg sodium
source: "Whole Foods to Repair and Renew", alive #360, October 2012
Sea Scallops with Harvest Vegetables
Directions
Julie Daniluk, RHN
Julie Daniluk, RHN, hosts Healthy Gourmet, highlighting the battle between taste and nutrition. Her first book, Meals That Heal Inflammation (Random House Canada, 2011) helps people enjoy tasty, allergy-free foods.
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