Serving suggestion: Serve as main meal for lunch or dinner; wonderful in summer months when grilling outdoors or most any time of year if grilling indoors
ROASTED GARLIC & SWEET POTATO
- 2 whole garlic bulbs
- 4 tablespoons avocado oil
- Sea salt to taste
- Black pepper, freshly ground
- 2 medium sweet potatoes
- 2-8 oz bison steak, grilled medium rare (or as preferred); sliced in thin strips
- 2 tablespoons avocado oil
- Sea salt to taste
- Black pepper, freshly ground
- 12 oz baby field mixed greens (kale, spinach, arugula), pre-washed
- 1 cup chopped walnuts, toasted
- 1/2 cup pomegranate arils
For Roasted Garlic & Sweet Potatoes:
- Preheat the oven to 350℉ for both the garlic and sweet potatoes and bake in same oven.
- Trim off the top of each garlic bulb to expose the garlic cloves.
- Peel excess skin off the sides of the garlic bulbs.
- Place in a baking pan and lightly drizzle the tops of the garlic bulbs with approximately 1 tablespoon each of the avocado oil. Sprinkle with salt and pepper to taste.
- Wrap the garlic in parchment paper and then wrap in aluminum foil. Bake for 40 minutes until the garlic cloves are soft and lightly brown on top. The aroma will tell you when it is done.
- Add garlic where indicated in recipe and store leftovers up to a week to use in other dishes.
- Line another baking sheet with parchment paper.
- Wash sweet potato. Leave skin on for extra fiber and nutrition. Cut into medium-size pieces and spread out on parchment paper-lined pan. Coat with approximately 2 tablespoons of the avocado oil. Sprinkle with salt and pepper to taste.
- Bake sweet potatoes for approximately 60 minutes or until tender to your taste (do not overcook to avoid mashed consistency).
- Let sweet potatoes cool and then add to salad when indicated in recipe.
- Before turning oven off, roast chopped walnuts for 2-3 minutes.
For Bison Steak:
1. Preheat grill to high for 5-10 minutes.
2. Mix avocado oil and 1-2 tablespoon minced roasted garlic together.
3. Brush steaks with avocado oil/garlic mixture and season liberally with pepper on both sides.
4. Cook over a charcoal or gas grill for 5 minutes on first side, and 3 minutes on second side
5. Let steaks rest for 10 minutes, then slice thinly agains the grain of the meat.
Assembly of Cooked/Prepared Ingredients:
1. Spread approximately 3 ounces of the greens on individual dishes.
2. Add approximately 1/2 cup sweet potatoes to each dish.
3. Add approximately 3-4 ounces sliced buffalo to each dish.
4. Top with approximately 2-4 tablespoons of balsamic vinaigrette.
5. Garnish each dish with approximately 1/4 cup roasted walnuts and 2 tablespoons pomegranate arils.
6. Serve immediately.
Nutritional Benefits of All the Components of this Delicious & Health Salad:
Arugula: a less recognized cruciferous vegetable that contains many of the same benefits as the better-known cruciferous vegetables (broccoli, kale, and Brussels sprouts); contains very high nitrate levels which have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.
Avocado Oil: high smoke-point compared to olive oil, therefore, thus better protects our cells from dangerous oxidation. Main fat is monounsaturated oleic acid that acts as an antioxidant to block artery-destroying toxicity of the bad-type of LDL cholesterol.
Balsamic vinegar: made from unfermented grapes, is prized for its complex flavor. It is aged in wooden casks for one to seventy-five years, developing a sweet and intensively flavored vinegar; contains quercitin, an antioxidant that helps fight cancer, reduces risk of heart attack, improves insulin sensitivity, and digestion, and has antibacterial and antiviral properties.
Black pepper: contains manganese, potassium, vitamin K, iron, zinc, fiber; since black pepper is a carminative, it discourages intestinal gas from forming; the outer layer of the peppercorn aids in the break-down of fat cells; it warms the body so it promotes sweating, which helps rid the body of toxins.
Bison: has been found to help fight cancer and is an excellent choice for those trying to lower their cholesterol; high in essential fatty acids and has an excellent ratio of omega-3 to omega-6 fatty acids and contains more CLA (conjugated linoleic acid or “good fat”) that helps the body’s ability to promote a healthy metabolism and fight disease; contributes about 69% more iron to the diet than beef, with higher levels of vitamins and minerals and twice as much Beta-carotene as strictly grain-fed meats.
Garlic: contains a compound called allicin, which is responsible for its distinct smell and medicinal properties, including boosting the immune system to combat the common cold, and contains antioxidants to help reduce blood pressure, cholesterol, help prevent Alzheimer’s disease and detoxify heavy metals in the body; the roasting process transforms the pungent tasted into a creamy carmelized sweet delight.
Honey: rich in micronutrients like phosphorus, potassium, and zinc; contains flavonoids and antioxidants to help reduce cancer and heart disease; helps with gastrointestinal disorders, which may be due to it’s antibacterial properties; bees add an enzyme that makes hydrogen peroxide, which also helps contribute to its incredibly long shelf-life; helps with cough and throat irritation and increases athletic performance; purchase local honey for its anti-allergy properties.
Kale: has more beta carotene than spinach and twice as much lutein; a member of the cruciferous family, endowing it with anticancer indoles that help regulate estrogen and fight off colon cancer.
Olive oil: contains the same monounsaturated fat, oleic acid as avocados, which reduces inflammation (and therefore diseases like cancer, heart disease, etc); this type of fat is so important for repairing our cell membranes, which become damaged through toxin exposure; even if eating other healthy ingredients, they cannot pass the cell membrane to get into the cell without this nutrient; caution with purchasing just any olive oil; unfortunately there is a potential for adulteration in the food industry (meaning diluting olive oil with another type of oil); be sure of your source.
Pomegranate arils: rich in the antioxidant punicalagins (largest molecular weight polyphenol) and CLA, which may help prevent cancers, e.g. prostate cancer; high in fiber, bifunctional modulator of phase 1 & 2 of the liver; high in vitamin C.
Sea salt: provides trace elements like zinc, iron, and manganese
Spinach: is a rich source of vitamin K (has a role in blood clotting and feeding our good bacteria) and flavonoid compounds, which function as antioxidants and as anticancer agents in the body; protects against osteoporosis, heart disease, colon cancer, arthritis, and other diseases; contains about four times more beta carotene and three times more lutein than broccoli; rich in fiber that helps lower blood cholesterol; some of its antioxidants are destroyed by cooking, so eat raw or lightly cooked.
Sweet Potato (yams): a source of the antioxidant beta carotene, linked to preventing heart disease, cataracts, strokes and numerous cancers.
Walnuts: are very high in omega 3- fatty acids, which reduce inflammation, protect against cardiovascular disease and improve cognitive function.