24 MARCH 2023 M arch is National Nutrition Month, so let’s bulk up the nutrition. These six foods are packed with vitamins, minerals and fiber and offer disease-fighting compounds: Lentils – one of the most nutrient-dense foods on the planet. They are a good source of polyphenols that fight against heart disease and cancer. They help with insomnia and stress. Kale – the superstar of greens. They are loaded with vitamins, minerals and fiber. It’s also a cruciferous vegetable containing sulforaphane, a powerful compound that protects against cancer growth. Seeds – dense, with minerals and plant-based protein. Hemp, flax, chia, sesame, pumpkin and sunflower seeds are all power packed. They feed our good gut bacteria and help with sleep and anxiety. Beans – the number one common food among the Blue Zones, five areas in the world with the largest number of living centenarians. Beans are full of protein, fiber, minerals and vitamins and are excellent for weight loss. Onions and garlic – Members of the allium family have powerful infection and cancer-prevention properties. Use them raw or cut them 30 minutes before cooking to enhance their cancer-fighting ability. These three recipes are perfect for St. Patrick’s Day and use the foods mentioned above. Reminder: Monthly memberships are open and include recipes, health videos, and live Zoom cooking classes for $10 a month. Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN Recipes to help you celebrate – and stay healthy! Lentil Shepherds Pie SERVES: 6 Shamrock Sandwiches SERVES: 6 Pesto SERVES: 4 1. Preheat the oven to 375. Put the chopped potatoes in a pot and cover with water. Bring to a boil and boil for 12 minutes or until the potatoes are fork-tender. 2. While those are cooking, sauté the onion and garlic in a little broth for about 10 minutes. Add in the rest of the lentil ingredients and simmer. 3. When the potatoes are done, use a potato ricer to shred – or mash by hand. Add in the rest of the potato ingredients and stir to combine. 4. Spray a 9”x13” baking dish with cooking spray. Put the lentil mixture in the baking dish and top with the mashed potatoes. Bake for 20 minutes. Then change the oven temp to broil and cook for five minutes. Top with chopped Italian parsley and serve. 1. Rinse beans and mash with a fork to break – but leave some chunks. 2. Combine with celery, red onion and pickles. Add vegan mayo, pickles, and spices. 3. Use a shamrock cookie cutter to cut bread into a shamrock shape. 4. Fill with mixture and serve or pack in a lunch box. 1. Put everything in a food processor and blend until smooth. Spread on toasted baguette bread and top with fresh tomatoes. Eat as a dip, use on pizza, or put over zoodles or pasta. • 1 onion, diced • 4 cloves garlic, diced • 1 package lentils (or 3 cups cooked lentils) • ½ cup broth • 3 tbsp. tomato paste • ¼ cup tahini • 2 tbsp. Tamari soy sauce • 1 tbsp. balsamic vinegar • 2 tsp. Worcestershire sauce • 1 ½ tsp. smoked paprika • 1 tsp. thyme • 1 tsp. rosemary • 1 tsp. pink salt • 1 bouillon cube (optional, but adds more flavor) • Slices of Dave’s Killer bread • 1 can garbanzo beans (drained) • 2 celery stalks, diced • 1 tbsp. red onion, diced (or 2 scallions, diced) • ½ tsp. Dijon mustard • ¼ cup vegan mayo • ¼ cup dill pickles, diced • ½ tsp. pink salt • ¼ tsp. each: cumin, pepper, and smoked paprika • Juice from one lemon • 2 cups kale, de-stemmed and chopped • 2 cups fresh basil • ¼ cup hemp seeds • ¼ cup nutritional yeast • 2 garlic cloves, minced • 3 tbsp. olive oil • ½ tsp. pink salt Ingredients Ingredients Ingredients Directions Directions Directions • 4 cups peeled and chopped russet potatoes (about 4 medium potatoes) • 3 tbsp. Earth Balance butter • ½ cup unsweetened coconut milk • 1 tbsp. nutritional yeast • 1 tsp. pink salt • ¼ tsp. pepper Sauce Apply for an Empowerment Scholarship Account (ESA) and receive for tuition at Phoenix Christian Preparatory Learn more about the ESA program and how a quality Christ-centered education is within reach for your family! $7000 a year Every Arizona student is eligible! JOIN US FOR A CAMPUS VISIT! Wednesday, March 8 at 8:30 am Scan the code to reserve your spot!