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.
READ THIS NEXT
SEE MORE »
Rockfish Ceviche
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Pickled Radish and Cabbage Slaw
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
Chicken Taco Lettuce Wraps with Tomatillo Salsa Verde
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
Pinto Bean and Pasilla Pepper Dip
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.