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Healthy Living Recipes

Deb Morgan: This month I offer you two recipes that are simple and very delicious, each in their own way. The avocado, grapefruit, and pumpkin-seed salad is a great way to make a whole meal mainly from a fruit. The avocado and pepitas (pumpkin seeds) give this fruit salad substance and a nice crunch. The coconut yam soup is a great dish to take to a potluck—be prepared to be the hit of the night. It’s easy to make, yummy to eat, and your friends and family won’t believe it is vegan. Enjoy, and remember the key ingredient in everything you make is YOU.

Don’t forget to check out nutritionist John Bagnulo’s nutritional commentary below each recipe.

Avocado, Grapefruit, and Pumpkin-Seed Salad

Serves two to four.

2 grapefruits cut into sections
¼ cup pepitas (pumpkin seeds)
1 avocado
½ red onion, sliced thin
2 tablespoons raw honey
2 tablespoons fresh lime juice

Peel grapefruit and slice into wedges, cutting between membranes. Roast the pepitas in a dry skillet until they begin to pop and brown. Slice avocado in half, peel, and cut into wedges. Slice onions. On a bed of arugula, arrange grapefruit wedges, onions, and avocado nicely. Whisk together honey and lime and drizzle on top of fruit. Sprinkle with pepitas and enjoy.

Read John Bagnulo’s nutritional commentary: My Kind of Salad!

This is my kind of salad—nutrient dense and Paleolithic in nature. To begin with, grapefruits are packed with the phytonutrient naringenin, which has been shown in animal studies to help make insulin more effective than it is on its own and in human studies to help with weight loss. Next, avocadoes are a great source of glutathione, which helps our liver detoxification processes, and bita stitosterol, which helps lower our cholesterol levels. They are also more than 70 percent monounsaturated fat, helping reduce our risk for developing type 2 Diabetes. Pumpkin seeds are a great source of many minerals and trace minerals, most notably zinc and magnesium. I also recommend that men eat pumpkin seeds or pumpkin-seed butter regularly to reduce their risk of prostate cancer.

Coconut-Yam Soup

Serves four.

2 large yams
½ onion, chopped
1 tablespoon extra virgin olive oil
1 tablespoon minced ginger and/or garlic
1–2 cups stock or water
1 teaspoon salt
½–1 can coconut milk
1 tablespoon fresh cilantro to garnish

Peel yams and cut into medium-sized pieces. Sauté onion in extra virgin olive oil. Add ginger and/or garlic, followed by yams and water/stock to cover the mixture, then bring to a boil. Add salt, reduce heat, and simmer until yams are soft. Then add coconut milk and blend. Heat until warmed through—do not boil coconut milk or it could separate. Serve garnished with cilantro. For spring and summertime, add a squeeze of fresh lime juice at the end and make thinner.

Read John Bagnulo’s nutritional commentary: Yes to Yams

Yams are a great starchy choice for people who are looking to avoid grains, bread, and pasta. High in carotenoids, selenium, and vitamin E, these tubers are excellent at giving us soluble fiber and helping us feel satisfied at meals without driving our blood sugar levels through the roof at the same time.

Find more delicious and nutritious recipes in Kripalu Recipes.