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Healthy Living Recipes


Deb Morgan: Some foods are powerhouses when it comes to providing real vital energy for our bodies. I find that foods closest to their natural, grown form are the best: fresh from the garden, locally grown, minimally processed. The vitality of our foods is also affected by how we prepare them. Fresh-steamed vegetables with olive oil added after cooking and raw fruits and vegetables provide loads of enzymes and valuable nutrients. Slow cooking meats and other proteins at low temperature allows flavors to develop and also keeps nutrients intact. Try this meal and see if you get the urge to climb any mountains when you’re done!

Slow-Roasted Organic Chicken or Tofu over Polenta with Steamed Vegetables

Serves four to five.

2 pounds organic chicken breasts with bone in or
1½ pounds of tofu cut into cubes
2-3 cloves fresh garlic, peeled and crushed
⅓ cup extra virgin olive oil
⅓ cup white cooking wine
¼ cup red wine vinegar
2 tablespoons agave nectar
2 tablespoons fresh oregano
¼ cup chopped prunes
¼ cup whole green olives
1 tablespoon capers
1 bay leaf
Fresh rosemary to garnish

Simply combine all ingredients in a clay baking pot, other baking dish, or Crock-Pot. Cover with lid or foil and bake at 275º for three hours. In a Crock-Pot, follow the standard cooking times and temperatures set by the manufacturer.

Polenta

1 cup dry corn grits
4 cups water or stock
½ teaspoon salt
2 tablespoons extra virgin olive oil

Stir corn grits into cold water or stock. Bring to a boil, add salt and oil, and simmer for 20 minutes, stirring regularly. Coat a 9" glass pan with oil and pour in polenta. Allow to set. Polenta may be cut and eaten at room temperature or warmed in oven.

Steamed Vegetables

1 bunch watercress
1 cup sliced carrots
1 yam, large diced
1 cup chopped kale
Extra virgin olive oil

To prepare vegetables, use a bamboo or metal steamer basic. Start with carrots and yams. When they are 50 percent done, add the kale. Keep the watercress raw.

To serve: Lay raw watercress down in center of plate. Slice oven-warmed or room-temperature polenta and place on watercress, then cover with sauce of chicken or tofu and place pieces of chicken or tofu on the side. Top with fresh rosemary or other herb of your choice. Place steamed vegetables on other side of plate and sprinkle with olive oil. Enjoy!


Recipe source: Deb Howard, Executive Chef, Kripalu Kitchen.

Find more delicious and nutritious recipes in Kripalu Recipes.