vegetables

  • Raw Foods: Natural Body-Boosters

    Gone are the days when the word raw—in the context of food—conjured up hippy granola images of unpalatable wilted lettuce leaves and dry, warped carrot sticks. The raw food movement has seen a recent surge into mainstream consciousness.

    By Tess Masters AKA The Blender Girl
  • Picnic Perfect Spinach Hummus Pinwheel Wraps

    Weekly Recipe: 
    NonWeekly
    June 18 is International Picnic Day!

    4 cups packed spinach

    ¼ cup low-sodium vegetable broth or water

    1 (15-ounce) can no-salt-added cannellini beans

    2 tablespoons lemon juice (from about 1 lemon)

    1 tablespoon tahini

    1 clove garlic

    Pinch of fine sea salt

    4 whole grain tortillas

    1 avocado, thinly sliced

    ½ cucumber, peeled and very thinly sliced

    1 small red bell pepper, very thinly sliced

    Steam spinach over broth or water. Place spinach, beans, lemon juice, tahini, garlic, and salt in bowl of a food processor and process until smooth. You should have approximately 2 cups hummus. Spread 1/2 cup hummus on 1 tortilla, leaving about an inch from the edge uncovered. Arrange 1/4 each of sliced avocado, sliced cucumber, and sliced bell pepper on top of hummus and tightly roll up tortilla. Repeat with remaining tortillas, hummus, avocado, cucumber, and bell pepper. Holding tortillas firmly, carefully cut into 3/4-inch pinwheels and serve. Source: wholefoodsmarket.com

  • Meatless: Delectable Dips

    A meatless diet doesn’t mean just vegetables all the time—but in the spirit of the backyard BBQ, why not pair some of your healthy favorites with a flavorful dip for a new twist on an old standby? Think nutrient-rich cruciferous veggies: broccoli, cauliflower, and radishes; or, include carrots on your veggie tray for a boost of vitamin A.

  • In Season: Bok Choy

    Bok choy (Brassica rapa), a member of the cabbage family, has been cultivated by the Chinese for 5,000 years. According to Dr. Joel Fuhrman’s ANDI scores, bok choy (also known as Chinese cabbage) is the fifth-most nutritious food in the world.

  • Cancer Fighters

    Garlic, leeks, yellow onions, dark green veggies, and cruciferous veggies have been shown to powerfully counteract cancer cell growth, according to a recent study in Food Chemistry. If you need a refresher, cruci­ferous vegetables come from the family Cruciferae (also called Brassicaceae).

  • Smoothie Central

    These good-for-you green smoothies will taste great, fill you with nutrients, and keep you energized. Pick a recipe, combine all ingredients in a blender, and blend from low to high until frosty smooth. Boost it to increase the wellness value or flavor profile of your smoothie.

     

    Kale Sunshine Refresh

    ½ cup soy or almond milk

  • The Green Guide

    I understand how intimidating bunches of kale, chard, and collards can look on those grocery shelves. The only lettuce I ate growing up was some iceberg drowned in Thousand Island.

    How to buy, prepare, store, and cook with leafy greens
    By Dreena Burton
  • Food and Brain Health

    We are inundated today with dietary suggestions. It seems like each week a new diet book comes out, each with its own wrinkle on what it means to eat healthy. When I searched Amazon for books tagged with the word diet I got 91,783 results.

    A discussion with David Perlmutter, MD
    By Adam Swenson
  • Indian Greens

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES 4

    8 cups stemmed and chopped Swiss chard, in bite-size pieces

    2 tablespoons extra-virgin olive oil

    ¼ teaspoon cumin seeds

    ¼ teaspoon black or brown mustard seeds

    1 teaspoon grated fresh ginger

    ½ teaspoon turmeric

    ¼ teaspoon curry powder

    1/8 teaspoon freshly ground black pepper

    Sea salt

    1 cup canned diced tomatoes, juices reserved

    1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of sea salt

    ¼ cup coconut milk

    ¼ teaspoon Grade B maple syrup

    Put the chard in a large bowl, add cold water to cover, and set aside. Heat the olive oil in a large, deep skillet over medium-high heat. Add the cumin seeds and mustard seeds and sauté until they begin to pop. Immediately stir in the ginger. Add the chard, turmeric, curry powder, pepper, a pinch of salt, and 2 tablespoons of the juice from the tomatoes. Sauté for two minutes. Add the chickpeas and tomatoes and sauté for three minutes. Stir in the coconut milk and maple syrup and serve immediately. Source: Reprinted with permission from The Longevity Kitchen by Rebecca Katz with Mat Edelson; Photo Credit: Leo Gong.

  • Sweet-and-Sour Asian Cabbage and Kale

    Weekly Recipe: 
    NonWeekly
    SERVES 4

    1 tablespoon plus 2 teaspoons tamari

    1 tablespoon freshly squeezed lime juice

    1 tablespoon Grade B maple syrup

    1 teaspoon toasted sesame oil

    1 teaspoon grated fresh ginger

    2 tablespoons extra-virgin olive oil

    4 cups stemmed and chopped lacinato kale, in bite-size pieces

    Sea salt

    2 cups shredded red cabbage

    1 tablespoon sesame seeds, toasted

    Put the tamari, lime juice, maple syrup, toasted sesame oil, and ginger in small bowl and stir to combine. Heat the olive oil in a large, deep skillet over medium-high heat. Add the kale and a pinch of salt and sauté for four minutes. Add the cabbage and another pinch of salt and sauté for two minutes. Add the tamari mixture and cook until tender, about two minutes. Sprinkle with the sesame seeds and serve immediately. Source: Reprinted with permission from The Longevity Kitchen by Rebecca Katz with Mat Edelson.