St. Patrick’s Day Faux-Tatoes
Go green on St. Patrick’s Day with a creative and healthy twist on the classic irish-inspired recipe.
The secret ingredient is green cauliflower! It’s actually a hybrid version of broccoli and cauliflower and is sometimes referred to a broccoflower. It’s flavor is sweet, mild and nutty.
Cauliflower is a member of the cancer-fighting cruciferous family of vegetables. It is anti-inflammatory and antioxidant-rich, and provides your body with vitamin C, Vitamin K, beta-carotene while also boosting healthy digestion and detoxification. Try it on March 17th and you will make it again and again!
1 medium head cauliflower (try it green or traditional white, about 1 ½ pounds)
½ cup butter or ghee
1 clove garlic, minced
Pinch thyme, dried
1 tsp sea salt
fresh ground pepper, to taste
- Break up the cauliflower stems and stalk and place in a steamer basket or a small amount of water in a saucepan. Steam it until tender (approx. 10-15 minutes). Drain.
- In a food processor or blender, blend the cauliflower, butter, garlic, thyme, sea salt and pepper until smooth.
- Plate your dish immediately or transfer to a small casserole dish for family style eating.
Prep Time: 15 minutes
Cook Time: 30 minutes
1/2 cup black lentils
1 bunch of collared greens
1 yellow onion
1 lemon (including 2 tsp of lemon zest)
2 tsp. Ras El Hanout ( I like the one from William Sonoma)
Salt and pepper to taste
1. Cook the lentils:
Heat a large pot of salted water to boiling on high. (discard any pebbles you see in the lentils; Rinse the lentils and drain thoroughly. Add the lentils to the pot of boiling water and cook, uncovered, 24 to 26 minutes, or until tender. Drain thoroughly and return to the pot. Set aside in a warm place.
4. Prepare the ingredients:
While the lentils cook, wash and dry the fresh produce. Peel and thinly slice the onion.
Remove and throw out the collard green stems and roughly chop the leaves. Use a zester to get 2 tsps. of lemon zest from the lemon. Cut the lemon in quarters and take out the seeds.
3. Cook the collard greens:
While the lentils continue to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and ras el hanout; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until softened and fragrant. Add the collard greens; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly wilted. Add ½ cup of water and cook, stirring occasionally, 3 to 4 minutes, or until the collard greens have wilted and the water has cooked off. Transfer to a bowl and season with salt and pepper to taste.
4. Finish the lentils & plate your dish:
To the pot of cooked lentils, add the cooked collard greens, lemon zest and the juice of 2 lemon wedges (just 1/2 of the lemon); stir to combine and season with salt and pepper to taste.
Serve with your favorite fish or chicken dish.
1 lb. thin-sliced boneless chicken breast (or chicken tenders)
1 egg, beaten
shredded parmesan cheese (enough to coat the chicken)
1-2 tomatoes, medium diced
½ brown onion, sliced
Italian seasoning (2-3 shakes)
2 cloves of garlic, minced
salt and pepper to taste
fresh basil, chopped
2 Tablespoons olive oil
Instructions Continue reading
Benefits of Bok Choy
One cup of bok choy has just nine calories and provides protein, dietary fiber and almost all the essential vitamins and minerals you need. This Chinese cabbage is a nutrient-dense food that offers several health benefits. Here are my top four:
One cup of shredded bok choy has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as an antioxidant in the body, protecting cells from damage by neutralizing free radicals, or unstable molecules that result from vital chemical processes. Bok choy contains lutein and zeaxanthin too, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration.
2. Strong Bones
In addition to calcium, you need magnesium, phosphorus and vitamin K to build and maintain strong bones. One cup of shredded bok choy delivers at least 3 percent of the recommended daily intake of magnesium and phosphorus, 7 percent of calcium and 26 percent of vitamin K.
3. Heart Health
One cup of bok choy provides 11 percent of the recommended daily intake of both folate and vitamin B-6. Folate and vitamin B-6 remove the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease. It also has 4 percent of the daily value of potassium, which regulates the heartbeat. The calcium and magnesium essential for bones also play a role in maintaining a healthy heart. Calcium stimulates heart muscles to contract, while magnesium encourages them to relax.
4. Cancer Protection
Bok choy has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers. One cup of chopped bok choy has 38 milligrams of glucosinolates.
Here’s a quick stir-fry recipe has spicy bold flavor and is an easy side dish to perk up most any meal, while giving you all the benefits that bok choy provide.
1 Tbs. sesame seeds
4 heads baby bok choy, about 1 lb. total
1 1/2 Tbs. canola oil
3 garlic cloves, thinly sliced
1/2 tsp. red pepper flakes
Sea salt, to taste
1/4 cup low-sodium chicken broth (or vegetable broth)
2 tsp. Asian chili oil
Can’t wait until summer to have this pizza! Packed with vitamins and minerals, this Fruity Pizza is the bomb.
The Watermelon “crust” is full of nutritious benefits. It is a high lycopene food. Lycopene is especially important in cardiovascular health and an increasing number of scientists are finding that it is beneficial in bone health too. It also has amino acids known to promote strong kidneys and other organs.
The Kiwi topping is one of the healthiest foods. It has the equivalnet vitamin C of an orange and its available year round. The California crop is from November thru May and then we get them from New Zealand. Their crop hits the market June thru October. Kiwis are a great source of dietary fiber and also provides great antioxident protection.
Blueberries are full of nutritious benefits as well. Chock full of vitamins and minerals like vitamin C, vitamin K, iron, calcium, potasium and magnesium, these colorful fruits make a great pizza topping that is good for you and your body.
Dried shredded coconut not only adds fiber, it adds iron which helps with healthy circulation and tissue maintenance.
watermelon (large slice) cut into eight pie slices
kiwi, peeled and sliced
strawberries, cut in fourths
green grapes, cut in half
This is my go to salad. It compliments any meal and is so light and simple.
Favorite Vinaigrette Dressing
½ cup cider vinegar (or your favorite vinegar, I like lemon or grapefruit-infused vinegars)
1T. Dijon mustard
1 tsp. minced shallot
½ tsp. honey
6 T EVOO
salt and freshly ground pepper to taste
Combine all ingredients but salt and pepper in a small jar with a tight fitting lid. Shake well. Season with salt and pepper.
Mixed greens (any mix of red and green romaine, red and green oak leaf, kale, frisee, and spinach)
Thinly sliced red onion (just a few)
Shredded carrots (handful)
Sliced tomatoes (homegrown are the most flavorful)
Fresh ground pepper to taste
Return to main menu
Fresh and Spicy
Thai Lettuce Wrap
. 2 pounds ground pork
. 2 garlic cloves, minced
. 2 small shallots, minced
. 1 large jalapeño, seeded & minced, plus sliced jalapeño for garnish
. Juice of 1 lime, plus lime wedges, for serving
. 2 tablespoons Asian fish sauce
. 1 teaspoon light brown sugar
. 1 teaspoon Sriracha (chile sauce), plus more for serving
. 1 tablespoon vegetable oil
. 1/2 cup chopped cilantro
. 1/2 cup chopped mint
. 1/2 cup chopped basil
Salt and freshly ground pepper
. 1 cup chopped salted peanuts
1 large head Boston or other leafy lettuce, separated into leaves