Roasted Kohlrabi

                                                              

Kohlrabi             

(German turnip)

Vegetable of the same family as that of cabbage, broccoli, cauliflower kale, collard greens and brussel sprouts.belongs. This perennial, cool season vegetable, grown all over the temperate climates for its succulent round shaped modified stem as well its turnip-flavored greens. Mildly sweet, succulent Kohlrabi is notably rich in vitamins and Dietary fiber; but has only 27 calories per 100 g, negligible amount of fat, and zero cholesterol. Fresh kohlrabi stem is rich source of vitamin-C and powerful anti-oxidant. It helps body maintain healthy connective tissue, teeth, and gum.

Roasted kohlrabi (side dish) (serves 4)

 4 Kohlrabi

1 clove garlic

1 Tablespoon olive oil

3 Tablespoon fresh grated parmesan cheese

Sea salt and pepper to taste

 Instructions

1 Preheat an oven to 400  F.
2.Cut the kohlrabi into thick slices. Combine olive oil, garlic, salt and pepper in a large bowl.

3.Toss kohlrabi slices in the olive oil mixture to coat. Spread kohlrabi in a single layer on a baking sheet.
4.Bake in the preheated oven until browned, 15 to 20 minutes, stirring occasionally in order to brown evenly.

5.Remove from oven and sprinkle with Parmesan cheese. Return to the oven to allow the Parmesan cheese

In health.....

Parsley Pesto

                                                                                                                           
A widely used herb across the world. Parsley is used to season and garnish various dishes. The plant also has a high healing capacity. It is a dark green colored herb with curly leaves and a bitter taste. Another variety known as Italian parsley has flat leaves and isn't as bitter as the curly type. The herb is a rich source of vitamin A, vitamin C, folic acid and iron. It also contains various phytonutrients that promote good health. The nutritional content of parsley assures several benefits to your health. We tend to think of herbs as garnishes, but parsley takes a starring role in this fresh Pesto recipe. Try it on toasted bread, steamed vegetables, roast lamb or chicken, too.

Parsley Pesto

(Servings: 4)

 Ingredients

1 bunch organic parsley (leaves only, chopped)
1 garlic clove, minced                                                        
2 teaspoons olive oil
1 lemon, zested and juiced
2 tablespoons bread crumbs
1/2 teaspoon black pepper

Directions

Place the parsley in a small food processor and pulse 6-8 times. Add the remaining ingredients and process until a thick sauce forms. (Sauce will keep in a sealed container for up to one week.)

In health...

Arugula and strawberry summer salad

Arugula           

           Arugula and strawberry summer salad        

Nutrient-rich and low in calories - just 20 calories in about three cups arugula provides an excellent source of folate, vitamins A and C, and over 100% of your daily vitamin K needs.This same serving supplies a good source of calcium, magnesium and manganese..

          (serves 2)

 Ingredients

6 cups fresh arugula leaves
1 cup fresh organic strawberries
1 teaspoon Dijon mustard
1/2 lemon, juiced
2 tablespoons extra virgin olive oil
Sea salt and freshly ground pepper

 Directions;

          1.Put arugula in a large salad bowl.

          2.Slice strawberries and add to salad.

          3.In a small bowl whisk together mustard and

             lemon juice.

          4.Add a healthy pinch of salt and lots of fresh pepper.

          5.Slowly stream in olive oil while whisking.

         6.Toss dressing with salad and serve.

         In health....

     
              

Mustard Greens salad with balsamic vinaigrette

Mustard greens                    

                                                                                                                                                                                                                If you’ve never had mustard greens before, then I think you’re in for a treat. Think of it as horseradish in the form of a healthy fibrous dark leaf. It has the sharp pungency of a strong mustard and is indeed one of the most nutritious green leafy vegetables. The greens actually contain vitamin A, and K. As the mustard greens get bigger they are awesome in stir fries.

Mustard Greens Salad with Balsamic Vinaigrette

Ingredients

SALAD:

1 small bunch mustard greens

1 medium tomato

2 Tbsp. green onions (chopped finely)

1 red bell pepper

1 small cucumber, diced

1/4 cup

/DRESSING:

1/4 cup balsamic vinegar

1/4 cup extra virgin olive oil

1/4 cup red wine vinegar

1/4 cup honey mustard

2 teaspoons garlic, minced

1 teaspoon dried ginger

Instructions;

Wash and chop your mustard greens. Dice the tomato, cucumber and red bell pepper.

1 .In a small bowl, combine the balsamic vinegar, olive oil, red wine vinegar, honey mustard, garlic and ginger..

2. Thoroughly combine all ingredients, toss and serve.

Quick Notes

If you are not used to mustard greens, then be forewarned. They pack a big flavor punch, and are much more fibrous than lettuce or even spinach. You may want to sub out half of the mustard greens for lettuce or spinach for a more palatable recipe.

In health...

Rainbow Swiss Chard dish...

Sauteed Rainbow Swiss Chard

                                                                                         

       Ingredients (serves 4)

      -1 pound rainbow Swiss chard, washed in several changes of water and thorooughly dried, stems removed and leaves chopped into 2 -inch pieces.

      -1 clove garlic, peeled and minced

      -2 teaspoons organic extra-virgin olive oil                                         

      -Juice from half of a fresh lemon (optional)                                                  

      -Sea salt and pepper to taste                                                                                                              

      Directions

-In a sauté pan, heat the oil over medium heat.

-Sauté the garlic lightly in the oil and remove it from pan as soon as it starts to brown.

-Add the chard pieces to the pan and sauté until just wilted, stirring frequently.

-Remove the pan from the heat, add lemon juice, salt (optional), and pepper, to taste, and serve.

What's New and Beneficial About Swiss Chard

One of the primary flavonoids found in the leaves of chard is called Syringic acid  It has received special attention in recent research due to its blood sugar regulating properties. It makes sense to think about chard as a vegetable whos flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.

The red and yellow betalain pigments found in this food family and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to this family of foods for overall health.

In health...

Amazing Kale Summer Salad....

Kale                      

Kale is loaded with vitamins and minerals vital to good health. Kale contains high levels of beta carotene, vitamin K, vitamin C and lutein. It even has omega 3 fatty acids, and vitamins B6, B3, B2, and B1. One cup of cooked kale has over 5 % of the recommended daily allowance of protein.

Black Kale

The bumpy, puckered leaf surface of the mature leaves might be reminiscent to some of what one imagines dinosaur skin to be like. At maturity its blue-green, strap-like leaves are 2–3” wide by 10–16” long.

Kale can tolerate temperatures down to 5 degrees. In fact, a few hard frosts enhance kale flavor. Eat the leaves soon after harvesting to get the best, sweetest flavor, and the most nutrients

 RAW KALE SALAD WITH CITRUS DRESSING

Serves 6

-2 bunches of black kale, about 12-14 ounces, wash and dried

Dressing:                                                                                                                                                                                             

2 Tablespoons fresh lemon juice

2 Tablespoons fresh orange juice

1/2 teaspoon fine sea salt

A few twists of black pepper

1 Tablespoon minced green onions

2 teaspoons 100% pure maple syrup (St-Pierre, Lancaster Ont.) or raw honey (Levac Apiaries, Green Valley, Ont)

6-7 Tablespoons cold-pressed organic extra-virgin olive oil

Directions;

Remove the stems from the kale and stack a bunch on a cutting board. Thinly slice the kale with a sharp knife and transfer to a serving bowl. Repeat with remaining kale.

Preparing the dressing;

-whisk all the ingredients in a small bowl and add enough dressing to coat the kale lightly.

-Massage the kale with the dressing. Add in your favorite salad fixings (dried cranberries, sunflower seeds, pumpkin seeds, pine nute) and additional dressing ,if needed.

In health...

Makin bacon....

Another popular morning food staple....made from the pork's belly fat....listen to all of the artificial flavors, tastes and food coloring that are added to this beautiful mixture. Pretty scary stuff when you stop and listen to all of the details that go into creating bacon. We purchase bacon the odd time from an organic farm. It is not something that must be eaten on a daily basis...all in moderation.

In health....

The Health Nut!!!