Leafy Greens – Your Mother Was Right

Popeye wasn't just a man with muscles. He was a man with brains, too. He knew the power of leafy greens could get him out of a jam in a flash. (Okay, he was just a cartoon character... but you get the idea!)

Going Green - A Whole New Meaning

Leafy green vegetables rule the roost in the vegetable kingdom. Nothing against rutabagas or cucumbers, but leafy greens have the most concentrated source of nutrition of any food. ¹ That's enough to make any vegetable feel superior!

The Power of Green

Just check in with a bowl of greens and you'll find they are brimming with vital nutrients that provide a variety of health, growth and fertility benefits.

Your Liver's Favorite Color is Green

Livers love greens because they're amazing detoxifiers. If you want to cleanse your liver, eat your greens!

A Lean, Mean, Green Machine

Just to give you an idea of how important they are to include in our diets at every meal...

Sauteed Green Beans with Dijon Dressing

These flavorful green beans have always been one of my favorite side dishes. Quick, easy and delicious!

4 Servings

Total Time:  16 min

Ingredients

• 1/2 pound green beans
• 2 tablespoons chopped walnuts
• 2 tablespoons fresh parsley, chopped
• 3 garlic cloves, minced
• 1 small red onion, medium dice
• 3 tablespoons of extra-virgin olive oil
• 1 teaspoon red wine vinegar
• 1 teaspoon Dijon mustard
• Pinch of salt and Pepper to taste

Directions

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl.

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, then transfer them to a small bowl to cool.

Add 2 tbps oil to skillet. When hot add onion and garlic and cook just until opaque. Add the parsley and walnuts and stir to combine.

In another small bowl, whisk together the remaining oil, vinegar and mustard. Add the onion and garlic to the beans, season with salt and pepper and toss with the dressing to coat all. Serve warm or at room temperature.

PASTA PUTTANESCA

Courtesy of Chef David Rocco

4 Servings – Total Time 12 minutes

Ingredients:

16 oz spaghetti 
16 oz. low salt plum tomatoes with juices, roughly chopped
4 anchovy filets, roughly chopped
1 tablespoon capers
12 Kalamatta olives, pitted
2 cloves garlic, crushed
4 tablespoons extra virgin olive oil 
Fresh flat leaf parsley, finely chopped
Dried red pepper flakes

1 cup walnuts, roughly chopped

Directions:

• Cook spaghetti in boiling water until al dente.
• While pasta is cooking, heat up some olive oil in a large skillet. Cook garlic until golden, add anchovies, olives, capers and walnuts.
• Let cook for a minute before adding plum tomatoes into the pan. Cook for approximately five minutes.
• About a minute and a half before the al dente stage, drain the spaghetti and add it to the saucepan, allowing it to finish cooking in the sauce.
• Sprinkle freshly chopped parsley and plate. Serve immediately.

Mediterranean Roasted Fish & Vegetables

6 servings
Total Time: 1 1/2 hours

Ingredients

• 3 cloves garlic, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 teaspoon anchovy paste, (optional)
• 2 small fennel bulbs, trimmed, cored and thinly sliced
• 1 large onion, sliced
• 6 small all-purpose potatoes, such as Yukon Gold, peeled, halved and thinly sliced
• 2 Zucchini, sliced thick
• 1 14-ounce can no-salt plum tomatoes, drained and chopped, juice reserved
• 1/4 cup water
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons fine dry breadcrumbs
• 2 teaspoons fennel seeds, crushed
• 1 teaspoon freshly grated lemon zest
• 1 1/2 pounds sea bass, halibut or cod, skinned and cut into 6 pieces

Preparation

1. Preheat oven to 450°F.
2. Mince 2 cloves of garlic and place in a small bowl. Whisk in 1 1/2 tablespoons oil and anchovy paste, if using. Combine sliced fennel and onion in a 9-by-13-inch roasting pan; add dressing and toss to coat.
3. Roast fennel mixture, uncovered, stirring occasionally, until softened, 20 to 25 minutes.
4. Add potatoes, zucchini, tomatoes and their juice, water and pepper. Cover tightly with foil and bake until potatoes are tender, 35 to 40 minutes more.
5. Meanwhile, mince remaining clove of garlic and place in a small bowl. Add breadcrumbs, fennel seeds, lemon zest, remaining 1/2 tablespoon oil and 1/4 teaspoon salt; season with pepper. Mix with your fingers until blended.
6. Once potatoes are tender, place fish on top of vegetables and sprinkle breadcrumb mixture over all.
7. Roast, uncovered, until the fish is opaque in the center and breadcrumbs are browned, 10 to 15 minutes. Serve immediately.

Nutrition

Per serving: 344 calories; 8 g fat ( 1 g sat , 4 g mono ); 49 mg cholesterol; 42 g carbohydrates; 28 g protein; 7 g fiber; 550 mg sodium; 1426 mg potassium.

Studies Show Low Carb Diets May Be Dangerous To Health

Many people turn to low-carb diets for fast results but recent studies released have showed detrimental effects from the high fat content of certain low carb diets. 

With all the different fad diets out there, it can be confusing. One of the most popular methods of weight loss is the low carb route. Most people choose this road because it serves as a shortcut to having a nice body. No one wants to take the long, strenuous journey of eating healthy balanced meals and working out consistently to slowly see results.

Impatience in this aspect is understandable because come on, it's no fun being fat. You want it off as soon as humanly possible. However, it important to put health before vanity and educate yourself on the benefits and risks of these "quick fix" diets. Luckily, we understand that you might not feel like doing that either so we took the liberty of doing it for you. So read on folks, you need to know what you're getting yourself into with these rapid weight loss low carb diets.

Portobello and Asparagus Salad

A great Sunday afternoon salad! Relax with a nice glass of your favorite white wine and enjoy!

Ingredients (For 4)

• 4 large Portobello mushroom caps
• 1 bunch fresh asparagus, tough ends removed
• 1/2 cup sun-dried tomatoes (not packed in oil), snipped into strips 
• 4 garlic cloves, roasted
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice

Seasoning Mix (Combine the following)

• 2 teaspoons dried oregano
• 1 1/2 teaspoons onion powder
• 1 teaspoon freshly ground black pepper
• 1 teaspoon dried parsley flakes

Directions

Brush mushrooms, asparagus and tomatoes with olive oil. Grill the mushrooms over medium heat until tender, 4 to 5 minutes per side, turning occasionally. Meanwhile, Roast garlic cloves on grill for 4-5 minutes. Cut mushrooms into bite-size pieces and place in a medium bowl. Mince the roasted garlic and add to bowl with mushrooms.

Grill asparagus over medium heat for 4-5 minutes, turning occasionally. Add to mushrooms to bowl. Add tomatoes to mushrooms, garlic and asparagus. Drizzle with lemon juice and olive oil and sprinkle with seasoning mix, tossing gently to coat.

Serve on a bed of lettuce.

Couscous with Mushrooms & Sun-Dried Tomatoes

Simple couscous gets an upgrade with sautéed mushrooms and sun-dried tomatoes. 

 

4 servings

Total Time: 25 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 onion, chopped
• 1 green onion, chopped
• 2 garlic cloves, chopped
• 1/2 cup sun-dried tomatoes (not packed in oil), snipped into strips
• 2 cups sliced mushrooms
• 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
• 2 1/2 cups reduced-sodium chicken broth
• 1 teaspoon dried red pepper flakes
• 1 1/2 cups couscous
• 1/4 cup chopped fresh parsley
• Black pepper to taste

Preparation

• Heat oil in a large saucepan over medium-high heat.
• Add onions, tomatoes and garlic and stir until the onions are softened, 2 to 3 minutes.
• Add mushrooms and thyme and stir until the mushrooms give off their liquid and begin to soften, about 5 minutes.
• Add broth and bring to a boil.
• Stir in couscous. Remove from the heat and cover. Let stand until the liquid has been absorbed, about 5 minutes.Stir in the red pepper flakes.
• With a fork, fluff the couscous and stir in parsley. Season with pepper to taste.

Nutrition

Per serving: 166 calories; 2 g fat ( 0 g sat , 1 g mono ); 2 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 7 g protein; 3 g fiber; 91 mg sodium; 151 mg potassium.

Chicken Cacciatore

 (Courtesy of Chef Curtis Stone)

A healthy take on an Italian classic! 

Serves 4

Ingredients

• 1 tbsp Extra Virgin Olive Oil
• 4 Boneless Skinless Chicken Breast
• 1 cup Onions, minced
• 4 Garlic Cloves, minced
• 164 g Red Bell Pepper (large)
• 2 cups Mushrooms, sliced
• 2 oz red wine
• 2 cups Organic Diced Tomatoes No Salt Added
• 2 tsp Thyme, Fresh
• 1/4 g Spices, Whole Bay Leaves
• 1/2 tsp Spices, Oregano Leaves
• 1/4 cup Parsley
• 20 Kalamata Olives, roughly chopped

Directions

Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.

Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown. Remove the chicken to a plate and add the remaining oil to the pan.

Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.
Cook the garlic and peppers for 2 minutes and add the mushrooms. Cook the mushrooms for 4 minutes stirring often.

Add the red wine and allow to reduce until almost dry. Add the tomatoes to the pot and stir well. Add the thyme, bay leaf and oregano.

Bring to the simmer and reduce heat to low.Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.

Stir in all but one pinch of the parsley and sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Chicken Piccata with Pasta & Mushrooms

Chicken Piccata is a simple more than chicken breast cutlets, dredged in flour, browned, and traditionally served with a sauce of butter, lemon juice, capers, and either stock or white wine. It can be prepared in 20 minutes or less and is so easy and delicious it should be part of every home cook's repertoire. Enjoy!

Total Time: 40 minutes

Ingredients (4 Servings)

• 12 ounces whole-wheat angel hair pasta
• 1/3 cup whole wheat flour, divided
• 1 cup reduced-sodium chicken broth
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, trimmed of all fat
• 3 teaspoons extra-virgin olive oil, divided
• 8 oz package of fresh mushrooms, sliced
• 4 large garlic cloves, minced
• 1/2 cup of good quality, dry white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons olive oil margarine (Promise Activ or Smart Balance)

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain but do not rinse.
2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish and season with pepper. Dredge both sides of the chicken in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, about 5 minutes per side. Transfer to a plate and cover to keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, about 3 minutes. Stir in the reserved broth-flour mixture, lemon juice and the 1/4 teaspoon of sea salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4. Stir in parsley, capers, margarine and the mushrooms. Reserve 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Nutrition

Per serving: 397 calories; 9 g fat ( 3 g sat , 3 g mono ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 g protein; 5 g fiber; 400 mg sodium; 609 mg potassium.

Chicken Orzo with Tomato and Artichoke Hearts

4 servings
Total Time: 30 minutes

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 4 plum tomatoes, rough dice and divided into 2 equal quantities
• 3 garlic cloves
• 3 teaspoons chopped fresh marjoram
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil
• 4 boneless, skinless chicken breasts
• 1/4 teaspoon freshly ground pepper
• 1 8-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese

Preparation

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, ½ of the plum tomatoes, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just chunky.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook until golden outside and no longer pink in the middle, about 5 minutes per side. Transfer to a plate and tent with foil to keep warm.
4. Pour the tomato sauce into a pan and bring to a boil. Measure out 1/2 cup tomato sauce to a small bowl. Add the remaining tomatoes to the pan along with the orzo, artichoke hearts and 1/2 of the cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

Nutrition

Per serving: 457 calories; 12 g fat ( 3 g sat , 6 g mono ); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.

Grilled Eggplant & Portobello Sandwich with Garlic Mayonnaise

A great sandwich for just about anytime. Be sure and use a good quality, whole-grain bread such as Whole Foods Open Hearth "Seeduction" bread...molto bene!


Total Time: 25 minutes

Ingredients

• 1 small clove garlic, chopped
• 1/4 cup low-fat olive oil mayonnaise
• 1 teaspoon lemon juice
• 1 medium eggplant, sliced into 1/2-inch rounds
• 4 Portobello mushroom caps, gills removed (see Tip)
• Olive oil cooking spray
• 1/2 teaspoon freshly ground pepper
• 8 slices whole-grain bread, toasted
• Fresh arugula or spinach leaves
• 1 large tomato, sliced

Preparation

1. Preheat grill to medium-high.
2. Roast the garlic on grill for 10 minutes. Mash into a paste and combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. At the same time the garlic is roasting, coat both sides of eggplant rounds and mushroom caps with cooking spray and season with pepper. Grill the vegetables, turning once, until tender and browned on both sides.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of whole grain bread and top with the remaining bread.

Tips & Notes

• Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

Nutrition

Per serving: 209 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 37 g carbohydrates; 10 g protein; 9 g fiber; 696 mg sodium; 781 mg potassium.

Beef and Bean Stew

 

This hearty but healthy stew comes from my brother in Arizona. The stew is made with a 15 bean soup mix, made up of Northern, Pinto, Large Lima, Black-eye, Garbanzo, Baby Lima, Green Split, Kidney, Cranberry, Small White, Pink, Small Red, Yellow Split, Lentil, Navy, White Kidney and Black Beans – like "Hurst's HamBeens"…but DON'T USE THE SEASONING IN THE PACKAGE!

Ingredients:  For four

2 cups of 15-bean soup dry beans (such as "Hurst's HamBeens" )
4 carrots, sliced
2 cups broccoli, chopped
1 red onion, diced
1 ½ pounds lean top sirloin, cut in 1” cubes

1 cup whole-wheat spirelli pasta

½ teaspoon Turmeric
4 tablespoons Chile powder
¼ teaspoon cayenne pepper
4 tablespoons oregano
4 garlic cloves, minced
4 tablespoons extra-virgin olive oil

1 tablespoons extra-virgin olive oil, reserved

Add the Turmeric, Chile powder, cayenne powder, and beans to a 2-quart saucepan.  Add water to cover the beans and set aside for at least 6 hours, stirring occasionally. 

An hour and a half prior to eating add sliced carrot to the beans and bring to a boil. After 20 minutes, test carrots for tenderness.  When softened, add pasta to the beans and place steamer of broccoli on top of saucepan, cover and steam for 10 minutes. (Or just steam separately)

Add the 4 tablespoons of extra-virgin olive oil to a sauté pan and heat over medium flame. Add garlic and red onion and sauté, seasoning with the oregano. When onion has just started to caramelize (turn brown at edges), turn heat to low and add the beef.  Cook the beef for five to eight minutes, turning to ensure browning on all sides. 

 
Stir the beans, pasta, broccoli in a serving bowl and drizzle with one tablespoon of extra-virgin olive oil. Drain beef, onion and garlic of as much cooked oil as possible and loosely stir into bean, pasta and veggie mixture. Serve with your favorite whole wheat bread...enjoy!

Nutrition

Per serving: 283 calories; 6.4 g fat ( 1g sat fat); 30 mg cholesterol; 34g carbohydrates; 21g protein; 14g fiber; 400mg sodium; 900 mg potassium.