Just in time for St Patricks Day! This brassica vegetable is a healthy addition to your menu.
½ Red cabbage chopped
1 Red onion chopped
3 Cloves of garlic sliced
3 Tablespoons of apple cider vinegar
1 Tablespoon sugar
½ Teaspoon of salt
1/8 Teaspoon of white pepper
2 Tablespoons of water
Add all of above to a crock-pot, and stir to mix.
Cook on low for 4-6 hours
Serve as a colorful side dish
This delicious Black Bean and Sweet Potato Chili has just the right amount of heat and smoky flavor!
2 large onions chopped
2 bell peppers chopped (red or green, both work well)
6-8 garlic cloves finely minced
2 tablespoons of olive oil
2 tablespoons of chili powder
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chipotle powder
2 sweet potatoes cubed
2 cans of no salt black beans
3 cups of diced tomatoes, canned or fresh
2 cups of water
1/4 cups tomato paste
1/2 teaspoon salt
Heat oil in a large soup pot, and saute onions for 3-4 minutes. Add garlic,peppers, and spices, saute 2-3 minutes more.
Add sweet potatoes, black beans, tomatoes,and water, bring to a boil then simmer 1 hr stirring occasionally.
Add tomato paste to thicken and adjust seasoning.
Serve warm with cilantro garnish or grated cheese.
Chili flavors are always better the next day!
This chili also freezes well for a fast meal on busy days!
Enjoy!
-1 tablespoon of olive oil
-2 stalks of celery chopped
-2 carrots chopped
-1 onion chopped
Heat oil in a large saucepan and add above sauté for 5 minutes. Stir in
-3 garlic cloves chopped
Cook for one minute, then add
-5 cups of water
-2 cups of lentils
-1 (15 oz ) can of diced tomatoes
-2 bay leaves
-2 red or yukon gold potatoes diced
-2 teaspoons of Mrs. Dash
Bring to a boil and simmer covered, for 30 to 45 minutes
Add
1-2 cups of chopped greens (spinach, kale etc)
Simmer 10 minutes more.
Serve! 6-8 servings
There are several reasons why I love this soup. It is sooo easy,economical, healthy, tasty, low fat and low salt!
-6 cups of water
-2 cups dried green split peas
-1 onion chopped
-2 carrots chopped
-2 celery stalks chopped
-2-4 garlic cloves chopped
-2 medium red potatoes cut to bite size pieces
– 2 teaspoons Mrs Dash or other spices
-salt and pepper to taste
In a large saucepan add all the ingredients and bring to a boil
Reduce heat to simmer, cover, and simmer for 1 hour or until peas are tender, stirring occasionally
Add salt and pepper to taste. Stir
Serve! “7 Servings”
Local Asparagus are still available at the farm stands! Try this delicious way to appreciate this healthy vegetable!
3 Red Potatoes scrubbed, quartered, and roasted
1 Bunch of asparagus, tough ends trimmed
3 Tablespoons of olive oil
4 Green onions trimmed, chopped
4 Tablespoons of your favorite pesto (try my spring pesto recipe for this it was yummy)
10 Large eggs (get to your local farmers market or farmer for these)
3 Tablespoons of water
1/2 Teaspoon of sea salt
1/4 Teaspoon fresh ground pepper
*either 1 cup diced fresh mozzarella or other cheese OR healthier option 1/4 cup nutritional yeast (this is what I used and it was delicious we did not even miss the cheese)
Heat oven to 350 degrees
Cut asparagus into 1 inch lengths. Heat olive oil in a 12 inch cast iron skillet over medium heat. Add asparagus and cook until fork tender (2-3 minutes). Add green onions and cook several seconds. Remove from heat. Add potatoes, if using cheese sprinkle over vegetables now.
Whisk together eggs, water, salt, pepper, and pesto. Mix throughly.
Return skillet to low burner and pour egg mix over vegetables. Cook until bottom is nearly set about 3 minutes. Transfer to oven and cook until knife inserted in center comes out clean about 20 minutes.
(adapted from a recipe in the Providence Journal)
1 onion chopped
2 celery sticks chopped
3 carrots chopped
2 tablespoons olive oil
8 cups vegetable broth (I use Imagine brand “no chicken” low sodium broth)
1 lb sliced mushrooms
2 cups finely chopped kale or dark green of your choice
2 teaspoons turmeric
1-teaspoon coriander
2 15 oz cans garbanzo beans (I like Eden brand)
2 tablespoons tahini (sesame seed paste)
1 large roasted red pepper (I used bottled roasted red pepper)
¼ c parsley chopped
1-tablespoon Italian seasoning herbs
Salt and hot pepper to taste
In large soup pot sauté first 4 ingredients until onion is translucent 3-4 minutes. Add broth, spices, and mushrooms, and one can of beans (undrained) and simmer for 15 minutes. Add roasted peppers, kale, parsley and herbs, simmer 10 minutes or longer.
In a blender combine second can of beans undrained and the tahini, blend until smooth.
Jus before serving add the bean/ tahini mixture.
Salt and hot pepper to taste. Keep warm but do not boil.
Serve with crusty bread.
1-cup wheat berries
2 cups of low sodium vegetable stock, home made or I like Imagine brand “No Chicken” stock
1 onion diced
2 garlic cloves minced
2 celery ribs sliced
1 carrot diced
1/2 of any color pepper you would like diced
Place berries and stock in a medium sauce pan and bring to a boil, turn down to a simmer and cook for 45 minutes to 1 hour. Test for doneness, berries should be chewy, not crunchy.
Meanwhile in a skillet coat bottom with a small amount of olive oil and sauté vegetables stirring frequently for 5 minutes or so.
When wheat berries have about 15 minutes left to cook add vegetables to the pot.
Season to taste and serve warm.
This keeps well in the refrigerator for several days and re heats well.
Recipe adapted from the Providence Journal.
The tomatoes in my garden happen to be prolific and delicious this year. I have been drying them, freezing them whole, making ratatouille, and now pasta sauce to enjoy and freeze for later.
When highlighting tomatoes simplicity is the key. They have such a beautiful flavor that not much else is needed.
A few tomato facts:
Tomatoes, are actually a fruit!
Interestingly, cooked tomatoes are more nutritious than fresh!
Their nutrients are fat soluble so a little oil helps your body to absorb the nutrients better!
The phytochemical lycopene makes the tomato heart healthy and protects from some forms of cancer!
MY FAVORITE “GRAVY” (as my father-in-law would say)
1/4 C good olive oil
1 white onion chopped
4-6 large garlic cloves, peeled and chopped
8 cups of chopped tomatoes (I mix different types)
1/4 c fresh basil chopped
1/8th c fresh oregano chopped
*1/4 c red wine, optional
1/2 t sea, or himalayan salt ( these provide beneficial minerals with no added chemicals)
black pepper, or red pepper flakes to taste
In a large deep saute pan with a lid,
add oil, and onion and saute for 3-4 minutes.
Add the garlic and cook a few minutes more.
Add the tomatoes, and wine if using, and simmer all of the above at least 25 minutes, more is fine.
I start with the cover on the pan then I take it off to allow the sauce to cook down and thicken slightly.
Add the herbs, salt and pepper to taste and simmer for 10 minutes more.
Serve over your favorite whole wheat or rice pasta.
Double this recipe, and cool and freeze for a taste of sumer this winter!
PESTO
4 cups kale stemmed and chopped
1 cup loosely packed basil leaves
½ cup chopped fresh parsley
½ cup shelled pistachios
½ cup virgin olive oil
¼ cup vegetable broth
2 teaspoons chopped garlic
1 tablespoon freshly squeezed lemon juice
1 teaspoon lemon zest
¼ teaspoon salt
FARRO
3 cups water
1/2 teaspoon sea salt
1 cup farro rinsed and drained well
¼ cup grated Parmesan or Pecorino-Romano cheese (optional)
1 cup cooked white beans (mixed with a spritz of lemon juice and a pinch of salt if using canned)
¼ cup sun-dried tomatoes (optional)
To make pesto, bring a large pot of salted water to a full boil over high heat. Add the kale and cook for 30 seconds until bright green. Drain and rinse under cold water to stop the cooking. Squeeze the kale to remove excess water.
Put kale, basil, parsley, pistachios, olive oil, broth, garlic, lemon juice, lemon zest, and salt in food processor. Process until well blended. Taste and add more zest and lemon juice if desired.
To prepare farro, put water and salt in pot and bring to a boil over high heat. Stir in farro. Decrease the heat to medium and cook for 20 minutes. Drain farro, and return to the pot. Add 1 cup of the pesto, the Parmesan cheese, beans and sun-dried tomatoes. Taste, add more lemon and zest as necessary. Serve hot or at room temperature.
Reprinted with permission from The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press.
* My changes ☺ I did not steam the kale but processed in the food processor by itself, before adding the rest of the ingredients. I did not use broth at all, or salt, instead adding the juice of one lemon and the zest of the whole lemon (I love lemons!). Also I added twice the recommended garlic!
Prep time: 15 minutes. Cook Time: 20 minutes Storage: Airtight container in the refrigerator for up to 4 days
Heidi Colella 