Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
- vegetable stock or water
- olive oil
- Sea salt and pepper
- red wine vinegar
This recipe for sweet and tangy sauteed bell peppers is good with pork chops or broiled salmon.
- extra-virgin olive oil
- Coarse sea salt and ground pepper
- red-wine vinegar
- fresh oregano leaves
Serve over pasta or as a juicy vegetable dish.
Not sure why the original recipe was called “Roasted Tomato Sauce”
- Coarse sea salt and freshly ground black pepper
- extra-virgin olive oil
- balsamic vinegar
Serve over pasta or as a juicy vegetable dish.
Not sure why the original recipe was called “Roasted Tomato Sauce”
- extra-virgin olive oil
- Coarse salt and freshly ground black pepper
- balsamic vinegar
Spice up the traditional salad with this antioxidant-rich dressing, or use it as a light sauce for firm white fish, grilled chicken breast, or pork chops.
Yields 1-1/2 Cups
- extra-virgin olive oil
- mild paprika
- light-brown sugar substitute
- red-wine vinegar
- plum or other ripe tomatoes
- Coarse sea salt and ground pepper
Before grilling, soak the toothpicks or skewers in water for 30 minutes to prevent them from burning. Butterflying the chicken — splitting each piece in half and fanning it open like a book — creates two layers. They make tasty “sandwiches” with tomato and basil.
- For The Stuffing
- extra-virgin olive oil
- Freshly ground pepper
- coarse sea salt
Spanish for “little tomatoes,” tomatillos are most delicious in their green state. Rinse them after you peel away the husks to remove any sticky coating.
- fresh lime juice
- Coarse salt and ground pepper
- whole cilantro leaves
modified from original recipe to replace 2 tbsp greek yogurt for 1 tbsp mayo and 1 tbsp low fat yogurt.
- Italian seasoning
- Dill seasoning
- red wine vinegar
- Sea salt & pepper to taste
- low fat Greek yogurt
- broccoli stems
modified from original recipe to replace 2 tbsp greek yogurt for 1 tbsp mayo and 1 tbsp low fat yogurt.
- broccoli stems
- Italian seasoning
- Dill seasoning
- red wine vinegar
- Salt & pepper to taste
- low fat Greek yogurt
- Salt & pepper to taste
- red wine vinegar
- Dill seasoning
- Italian seasoning
- broccoli stems
- low fat Greek yogurt