From the Kitchen of Jesse Haas, CNS, LN

After more than 10 years of studying nutrition, I have come to the conclusion that fiber is a magical thing. 

We talk a lot about gut and microbiome health around here. As we understand more and more about the incredible ecosystems living in and on our bodies, nourishing and caring for them becomes higher and higher priority. It is clear that if the microbiome is healthy, we as individuals have a better chance of actually experiencing wellness: mind, body and heart. 

There are multiple forms of fiber. The most well-known are soluble and insoluble fibers. Soluble fiber absorbs water, whereas insoluble fiber does not. Both are important. Soluble fiber is a good binder for toxins and metabolites. The viscosity of it also smoothes transit of food through the digestive tract. Soluble fiber adds bulk to stool, giving the colon feedback that stimulates bowel movement. 

Lesser known fibers include prebiotics and resistant starches. These fibers have a super functional role in selectively feeding beneficial microorganisms like lactobacillus and bifidobacteria that maintain the environment of the colon and help prevent overgrowth of potentially pathogenic bacteria and yeast. 

In general, Americans need to eat more fiber. The USDA recommends adults eat 25-30 grams per day, though most Americans get about half that. Our hunter-and-gatherer ancestors ate closer to 100 grams per day. 

Here's a nutrition-packed one pot recipe including some fiber superstars: artichoke hearts and legumes. 

Ingredients

• 10 sun-dried tomatoes, soaked in hot water for 10 minutes
• 2 Tbsp extra virgin olive oil
• 1 medium red onion, diced
• 4 cloves garlic, crushed
• 2 lemons, zested and juiced
• 2 tsp thyme
• 1 tsp rosemary
• 1/2 tsp chili flakes
• 1 15-oz can cannellini beans, drained and rinsed
• 1 15-oz can artichoke hearts, drained
• 6 boneless chicken thighs
• 1 cup water

Directions

1. Heat a large skilled over medium heat. Add oil, onions and garlic. Sauté for 3-5 minutes or until the onions are fragrant and translucent.
2. Add lemon zest and juice, thyme, rosemary and chili flakes. 
3. Spoon in the cannellini beans, artichoke hearts and (drained) sun-dried tomatoes to the skillet and stir well to combine. 
4. Place the chicken thighs in a single layer over the skillet mixture. 
5. Add water, cover and cook at a low simmer for 15-20 minute or until the inner temperature of the chicken thighs reach 165 degrees F. 

From the kitchen of Vanashree Belgamwar, BAMS

Burdock root is one of the most nutrient-rich foods, yet very underutilized. It's very hard to find recipes that use burdock root and it's not easily found at grocery stores. If you can get your hands on this rich root, I would urge everyone to use it!

Ayurveda mentions the qualities of burdock root as dry, sweet, bitter and astringent hence it aggravates Vata but is pacifying for Pitta (Fire + Water) and Kapha (Water + Earth) doshas. It is a very healthy carbohydrate to consume during spring and supports the urinary system, liver and gallbladder.

Widely used in Ayurveda, burdock can detox the body and balance the natural aggravation of Kapha that occurs during spring. I like to use Burdock root in many Ayurvedic recipes like kitchari, upma, various soups or replace it in recipes for roots like potato, taro root or sweet potato in other dishes I make.

Mentioned below is one such recipe that I usually enjoy during the springtime to support my Kapha energies. The pilaf is delicious and a quick, easy meal. Try it as a replacement to oatmeal as a warm, savory breakfast.

Buckwheat and Burdock Root Pilaf
Makes 4 servings
​
Download a printable recipe here.

​Ingredients:

• 1 tablespoon sunflower oil
• 1⁄2 cup thinly sliced burdock root
• 1 chopped yellow onion
• 1 garlic clove, minced
• 1/2 tsp grated ginger
• 1 cup diced shiitake mushrooms
• 2 cups vegetable stock or water
• 1 cup toasted buckwheat groats
• 1 roma tomato, diced
• 1/4 tsp cumin powder
• 1/4 tsp turmeric
• Sea salt and freshly ground pepper, to taste
• Cilantro or parsley sprigs for garnish

Directions:

1. Heat the oil in a sauté pan over medium heat.
2. When warm, add and sauté the burdock for about 5 minutes, or until it is translucent.
3. Add and sauté onions, ginger and garlic for about 10 minutes, or until they are well browned.
4. Add turmeric, cumin powder and salt.
5. Add the mushrooms. Sauté for 5 minutes, or until the mushrooms have exuded most of their liquid.
6. Add the stock, and bring to a boil. Slowly pour in buckwheat groats to prevent the water from sputtering, and add tomatoes.
7. Season with salt and pepper, to taste.
8. Return the mixture to a boil. Then lower the heat to a simmer. Simmer 10 minutes, or until the buckwheat is cooked and the liquid absorbed.
9. Remove from heat and allow to steam for 10 minutes.
10. Fluff with a fork, place in a serving bowl, garnish with chopped cilantro or parsley, and serve warm.

From the kitchen of Jesse Haas, CNS, LN and adapted from one of her favorite cookbooks, Asparagus to Zucchini: A Guide to Cooking Farm-Fresh Seasonal Produce

Burdock root is an invasive “weed” brought to the U.S. by Chinese immigrants. It grows very well in the Midwest and can be harvested early in the spring before much else has had a chance to grow, making it one of the first locally grown produce items to hit the grocery stores. 

Burdock isn't common on the Midwestern menu, which is really too bad, in my opinion! It's nutty flavor and crunchy texture makes it really fun to eat. You can add it to stir-fries, potroast and roast it in the oven with other root veggies. Pickled burdock is one of my favorite sushi ingredients. 

Burdock has some special nutritional benefits, as well. It stimulates the production and secretion of bile from the gallbladder, thereby supporting digestive function and our body’s natural detoxification processes that are especially beneficial when added to a spring cleanse. 

Burdock is also a source of fructooligosaccharides (aka FOS), a prebiotic compound that supports an ecosystem of beneficial bacteria in the colon. FOS has gotten a bad reputation by the low FODMAP diet, but is actually an incredibly beneficial compound for people who can digest it. FOS is also found in garlic, onions, asparagus, globe and Jerusalem artichokes, chicory and dandelion roots. 

You’ll most likely find burdock at Asian groceries, though you may also find it in the spring at your local grocery co-op or farmers market. Kinpira gobo is a Japanese dish that I always look forward to eating in the spring. Serve as a side dish or add tofu or chicken and serve over rice for a complete meal. 

Makes 4 side dish servings or 2 entrée servings
​
Download a printable recipe here. 


Ingredients:  

• 2 medium burdock roots 
• 2 medium carrots
• 4 scallions
• 1 Tbsp avocado or coconut oil
• 1 tsp rice wine or apple cider vinegar
• 1 Tbsp tamari or soy sauce
• 1/2 tsp honey
• ¼ tsp hot pepper flakes
• 1 Tbsp toasted sesame oil
• 2 tsp toasted sesame seeds (optional)

 
Method:

1. Scrub burdock roots. Cut into 2-inch matchsticks; soak in cold water for 1 hour, changing the water once or twice.
2. Scrub and cut carrot into matchsticks.
3. Chop scallions. 
4. Mix vinegar, soy sauce, and honey in a small cup.
5. Heat oil in wok or heavy skillet. Stir-fry vegetables 2-3 minutes until al dente.
6. Sprinkle in pepper flakes; stir-fry 30 seconds.
7. Add sauce; stir-fry 1 minute. Remove from heat; drizzle with toasted sesame oil and sprinkle toasted sesame seeds. Enjoy warm or room temperature.

From the kitchen of Jesse Haas

There is nothing more delicious than a good stir-fry: load up on veggies doused in a flavorful sauce with minimal clean up. That's my kind of dinner!

A good stir-fry is balanced equation with which you can create a delicious, nutritious feast:
2-3 cups vegetables + 3 oz. clean protein + flavorful sauce + 1/2 brown rice = 1 delicious meal

The sauce makes the difference between rice + veggies and a stir-fry, so make it count! My favorite Stir-Fry Sauce doubles as a marinade for tofu, chicken,  beef or pork.

Ingredients

• ¼ cup tamari*
• 2 Tbsp rice vinegar
• 2 Tbsp toasted sesame oil
• red pepper flakes, to taste
• 2 Tbsp sesame or olive oil

Directions:

1. Whisk all ingredients together. 

* Make it soy-free by substituting coconut aminos for tamari.

Now that you've got the secret to stir-fry success, here's a Spring Chicken Stir-Fry Recipe to give it a whirl!
Click here for a printable PDF
Makes 4 servings

Ingredients:

• 1 cup brown rice, rinsed
• 2 cups water
• 1 lb. organic chicken
• 1 batch of Stir-Fry Sauce (above)
• 2 Tbsp coconut oil
• 1 cup mushrooms, sliced
• 3-5 spring onions, sliced
• 1-2 green garlic, sliced
• 1 lb. asparagus
• 2 cups pea pods
• 2 cups chopped spinach
• tamari and pepper to taste
• ¼ cup cilantro, chopped (optional)
• sesame seeds (optional)

Directions:

1. Cut chicken into chunks, then cover them with stir-fry sauce. Cover and refrigerate for 30 minutes or overnight.  
2. Bring water and rice to a boil, cover and lower heat to a simmer. Cook until done, approximately 45 minutes.
3. Heat a large frying pan or wok over medium-low heat. Add 1 Tbsp coconut oil, followed shortly by the chicken and stir-fry sauce. Cover and cook for 10 minutes or until the chicken is no longer pink inside. Spoon chicken out onto bowl or plate and set aside. 
4. Heat remaining oil in the same pan you cooked the chicken. Add green onions, green garlic and mushrooms; cover and cook for 3 minutes, stirring a few times. Add the remaining vegetables and cook for another 3 minutes. 
5. Stir in chicken to veggies; heat through.
6. Taste and season with additional tamari and black pepper, if needed. Serve over rice with cilantro and sesame seeds (optional). 

From the Kitchen of Dr. Pharis

Here is a healthy Thanksgiving recipe that will help you get your veggies in this holiday. This salad tastes best when prepped ahead and allowed to marinade for at least 30 minutes before serving. May be served warm, room temp or cold.

Click here for a printable PDF
Ingredients:

• 1 bunch curly kale; thick center ribs removed, leaves thinly sliced
• 1 pound fresh Brussels sprouts; trimmed, thinly sliced
• 1 green apple; julienned (matchstick size)
• 3/4 cup chopped hazelnuts (toasted with skins removed - directions below)
• 3/4 cup grated Pecorino Romano Sheep cheese
• 1/3 cup lemon juice
• 1/2 cup olive oil
• Salt & pepper to taste
• Dash of honey to desired sweetness

Directions:

1. Whisk together lemon juice, olive oil, salt, pepper and honey (if using). Set aside
2. Preheat your oven to 350 degrees. Place hazelnuts on baking pan in single layer and toast in oven for 10-15 minutes, or until lightly colored and skins are blistered.
3. Wrap nuts in a kitchen towel and let steam for 1 minute. Rub the nuts in the towel to remove loose skins (don't worry about any skins that don't come off). Then, coarsely chop them.
4. In large bowl mix together the thinly sliced curly kale, Brussels sprouts, and green apple.
5. Stir in dressing to lightly coat the mixture.
6. Gently stir in cheese and the most of the chopped hazelnuts
7. Place in serving dish and sprinkle remaining hazelnuts on top for a beautiful presentation.
8. Drizzle any additional dressing if the salad looks dry.

In honor of St Patty's Day and all (edible) things green. Here is Dr. Barrett's recipe for Kale Burgers that will knock your socks off. This is a bonus recipe because it sneaks a whole serving of vegetables in a burger. Win win!