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
  • 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.

  • 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

  • Tastes-Like-Ice-Cream Kale Smoothie

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES 2

    ½ cup filtered water

    ½ teaspoon probiotic powder (optional to offset natural sugar content)

    ½ cup raw unsalted cashews (conventional blenders: soak two hours)

    1 cup torn-up curly green kale leaves (1 or 2 large leaves with stalk removed, ripped into small pieces)

    2 ripe bananas, fresh or frozen

    ¼ cup chopped pitted dates (soaked in boiling water for 15 minutes), or 1 tablespoon pure maple syrup

    ½ teaspoon vanilla extract

    2 cups ice cubes (a little less if using frozen bananas)

    ½ teaspoon minced ginger (optional)

    Put all of the ingredients into your blender (I like to use a Vitamix) in the order listed and puree for about a minute, until smooth and creamy. Tweak flavors to taste (you may like a bit more kale, sweetener, or ginger).

    Note: With a conventional blender, you’ll get the smoothest consistency if you use maple syrup or chop the dates finely, and be sure to soak those cashews as well. You can quick soak by covering with boiling water for 10 minutes (but this kills the live enzymes) or soak in room temperature water for 2 hours.

    Source: The Blender Girl

  • Incredibly Edible Edamame Dip

    Weekly Recipe: 
    NonWeekly
    [title]
    MAKES 2 1/2 CUPS

    3 tablespoons cold-pressed extra-virgin olive oil

    2 cups shelled raw edamame beans

    2 cups loosely packed baby spinach

    ¼ cup freshly squeezed lemon juice

    3 tablespoons tahini

    1 ½ tablespoons finely chopped onion (yellow, white, or Vidalia is good, but not red)

    2 cloves garlic, minced

    ¼ teaspoon ground cumin

    ¼ teaspoon red pepper flakes

    1 teaspoon natural salt

    2 tablespoons sesame seeds (optional)

    ¼ cup finely chopped flat-leaf parsley (optional)

    You will need a high-speed blender or food processor. Toss the oil, edamame, spinach, lemon juice, tahini, onion, garlic, cumin, pepper flakes, and salt into your machine and blend on high or process for approximately 2 minutes, until smooth and creamy. Stop the machine periodically and scrape down the sides of the container to fully incorporate the ingredients. A food processor will give the mixture a coarse consistency, which some people prefer. Tweak flavors to taste. (You may like more lemon juice, garlic, pepper flakes, or salt.) Serve topped with the sesame seeds and parsley, or spread it on sandwiches or wraps. Source: The Blender Girl

  • 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
  • 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.

  • 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

  • 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).

  • Cider-Braised Kale with Apples and Sweet Cherries

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES 4-6

    2 tablespoons bacon fat

    1 small red onion, thinly sliced

    2 bunches Lacinato kale, stems removed and leaves coarsely chopped

    1 apple, peeled, cored, and thinly sliced

    1 cup dried sweet cherries

    ¼ cup hard cider

    1 teaspoon apple cider vinegar

    Melt the bacon fat in a cast-iron skillet over medium heat. Toss the red onion into the hot fat and fry until fragrant and softened, about three minutes. Stir in the apples and fry them until tender enough to pierce with a fork, about four minutes, then toss in the kale, and cook until barely wilted. It should only take a minute. Stir the sweet cherries and hard cider into the wilted kale and apples. Simmer until the liquid is mostly evaporated, about five minutes. Stir in the apple cider vinegar and serve. Source: Reprinted with permission from The Nourished Kitchen written and photographed by Jennifer McGruther