Kale Smoothies
Use 2-3 dinosaur kale leaves (raw), 1 apple (or pear!), and 1 banana, and water +/- ground flax seeds, lemon juice. Blend together and enjoy!
This is a delicious treat designed to get you 3+ servings of fruits and veggies in one yummy drink. It is high in potassium and low in sodium for those of you treating high blood pressure, and is a healthy meal replacement for those trying to lose weight in a healthy and sustainable manner. Thanks to Dr. Pamela Wible of Eugene, OR for this delicious suggestion!
Braised Chard
1-2 bunches of chard (Rainbow variety is my favorite) washed and cut in 1" strips horizontally across the stem (only discard the toughest portion of the distal stem; the rest is very yummy), 1 clove garlic (sliced or minced), olive oil
Heat 1 tbsp olive oil in a skillet. Add the garlic and simmer for 1-2 minutes. Add the freshly washed chard for 5 minutes and cover. When wilted, saute the chard a little so that the top portions move down to the heat source. Cook for another 5 minutes or so and enjoy.
~ This is an excellent way to get yummy fresh green vegetables in your diet with relatively little effort. High in nutrients iike vitamin K and calcium, as well as fiber, and low in calories.
Cauliflower/ Leek "mashed potatoes"
1 bunch of cauliflower, 1 leek to serve 4.
Cut up the head of cauliflower (into 1-2" pieces) and slice the leek in rounds up 1/3 of the stalk. Add water to cover and cook, covered, on medium for ~35 minutes or until soft to a fork. Strain and blend with handheld blender until liquified (consistency of mashed potatoes). Add butter, salt, and pepper to taste and enjoy.
~ A great addition to any dinner, and a simple and delicious way to add cruciferous veggies to a dinner and replace the high-carb starchy alternative! The strained off water is a great broth to start vegetable soups!
All Purpose Vegetable Soup