serves 4
You might need to buy:
  • * 2 tablespoons butter
  • * 1/2 teaspoon salt
  • * 1/4 teaspoon black pepper
  • Optional Add-Ins:
  • * 1/2 cup grated sharp cheddar cheese
  • * 2 tablespoons freshly chopped parsley or dill
Belongs to kylerhea Stuffed Potatoes 

“As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.”

serves 6
You might need to buy:
  • large baking potatoes
  • broccoli
  • salt
  • olive oil
  • rice milk or soy milk
  • grated Parmesan cheese

“The beans and garlic butter can be prepared up to 2 days in advance.”

serves 8
You might need to buy:
  • Salt
  • Ground black pepper

“No-Boil Sweet Potatoes

Boiling sweet potatoes in lots of liquid—as you would regular potatoes—is not a good idea. Sweet potatoes will soak up too much water, and the resulting mash will be a soggy mess. Better to cook them in a small amount of of liquid. Just 2 tablespoons of heavy cream (plus a little butter), along with the water released from the sweet potatoes as they cook, is enough to steam them into tenderness."

This recipe can be doubled and prepared in a Dutch oven, but the cooking time will need to be doubled as well.

serves 4
You might need to buy:
  • heavy cream
  • Table salt and ground black pepper
  • sugar

“Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.

serves 4
You might need to buy:
  • all-purpose flour
  • snipped fresh chives or chopped fresh parsley
  • Freshly ground pepper to taste

“Maybe you’ve never considered cooking broccoli this way, but roasting yields surprisingly good results. The heat concentrates the flavors and caramelizes the natural sugars. A touch of olive oil gives it a crispy, delicious finish”

You might need to buy:
  • broccoli florets
  • extra-virgin olive oil
  • Freshly ground pepper
  • Lemon wedges

“Broccoli’s impressive nutritional profile (think folate, vitamins C and A, fiber, phytochemicals) puts it high on the list of foods to eat more of, an inviting task when you toss it with crunchy pine nuts, soft, sweet onions and tangy balsamic vinegar.”

serves 4
You might need to buy:
  • pine nuts or chopped slivered almonds
  • extra-virgin olive oil
  • broccoli florets
  • balsamic vinegar
  • Freshly ground pepper to taste
Belongs to kylerhea Steamed Kale 

“Kale is often just used as a garnish on salad bars. It is, however, delicious when cooked and a rich source of calcium and antioxidants.”

serves 4
You might need to buy:
  • kale
  • extra-virgin olive oil
  • water
  • cider vinegar
  • Salt and pepper to taste
Belongs to kylerhea Curried Greens 

When people hear the word “greens,” I think they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you’ve never tried or haven’t had in a while. I believe you’ll be in for a pleasant surprise.

serves 6
You might need to buy:
  • curry powder
  • Ingredients:
  • tomato paste
  • dark-brown sugar
  • canola oil

This healthy version of an American classic is good with sandwiches. Cabbage is a cruciferous vegetable providing indoles which may be related to a reduced risk of breast cancer.

serves 2
You might need to buy:
  • cider vinegar
  • Dijon mustard
  • extra-virgin olive oil preferably
  • shredded carrot
  • shredded cabbage
  • herb blend