Archive for the ‘Vegetable Main Dish’ Category

Glazed Carrot and Broccoli Salad-serves 4

| November 16th, 2015
Here is a great dish to bring to the holiday table and it’s healthy and delicious!
 
This is a beautiful dish that our family loves. Red beets, orange carrots green broccoli and salad greens make it a show stopper nutritionally and visually.
-To your good health, Lee Newlin
 
Ingredients
 
1 cup quinoa, rinsed well in a fine-mesh sieve
1/2 small yellow onion, chopped
2 cups of fresh broccoli tops only, broken into small pieces
 
3 tbsp apple cider or apple juice
3 tbsp maple syrup
1 tsp. salt and 1/4 tsp. freshly ground black pepper
2 medium carrots thinly sliced on a diagonal or julienned
1 medium steamed beet, peeled and diced
4 cups tender lettuce mix or Mesclun salad greens works perfect!
 
Dressing
1 tbsp apple cider vinegar
Zest of one small organic lemon
1 tbsp fresh lemon juice
2 tsp dried dill or 2 tbsp fresh
1/4 cup olive oil
 
Method
 
1. Preheat oven to 450°
 
2. Bring quinoa and 2 cups lightly salted water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is tender, 10-12 mins.  When quinoa is done add onion and broccoli to same pan; cover and cook for 1 minute longer and let sit for 15 minutes. Transfer all to a large bowl; let cool.
 
3. In a medium bowl whisk 3 tbsp. apple cider, maple syrup, 1 tsp salt and 1/4 tsp black pepper then mix in carrots to coat. Lightly wipe a rimmed baking sheet with oil then scatter carrots and roast until tender, 15-20 minutes. Let carrots cool in pan while you make the dressing.
 
4. Whisk dressing ingredients in small bowl until blended.  Taste and adjust if needed.
 
5. To quinoa bowl add beets, carrots, and half of dressing and toss to coat.
 
6.  Just before serving, add lettuce and remaining dressing and toss to combine.
 

Cucumber Bok Choy Salad

| August 18th, 2015

The health benefits of cucumbers are remarkable even though some people think that they are just filled with water and nothing else. The nutritional profile of cucumbers is quite high making them one of the best foods to include in your healthful arsenal of great recipes. This flavorful, easy to make, refreshing dish makes a perfect summer meal as well as a cleansing detox combo with cucumbers and bok choy.  It has been a great summer dish in our home.  While a spiralizer (like what you see in the image above) makes this meal come together quickly, if you don’t own one you can just slice the deseeded cucumbers with knife.  Do place them on paper towels to absorb excess moisture.

-To your good health, Lee Newlin

Ingredients

1. 1/4 cup organic peanut butter
2. 1-2 tbsp maple syrup (depending on how much sweetness you like)
3. 1 tbsp tamari sauce
4. juice of fresh 1/2 lime
5. 1/2 tsp sea salt
6. 1/2 tsp chili sauce
7. 1 tsp toasted sesame oil
8. 2 bunches baby bok choy or 1 bunch regular bok choy
9. 1 English cucumber organic (leave the peel on as it has loads of vitamin C)
10. 2 green onions sliced thinly
11.1/2 cup green bell pepper sliced thinly
12. chopped cilantro and chopped raw peanuts

Directions

1. In a small mixing bowl combine peanut butter, maple syrup, tamari, lime juice, sea salt, chili sauce and toasted sesame oil. Chill in refrigerator.

2. Thinly slice bok choy into slivers, chop some cilantro and peanuts for garnish

3. Run cuke through a spiralizer or slice into half moon pieces

4. To remove as much liquid out of the cucumber as possible, place on several paper towels and chill for at least an hour in the frig. This procedure prevents a soggy salad.

5. When drained of excess water, combine cukes with boy choy, onions and bell pepper in a large bowl and toss gently and return to frig until ready to serve shortly.

6. Just before serving add peanut sauce, a bit at a time, to cucumber and bok choy tasting as you go.

7. Serve immediately garnished with minced cilantro and chopped raw peanuts

Comforting Oat Berries and Mushroom Soup

| December 30th, 2014

Soup

This soup is amazing. It is loaded with flavor AND it is so good for your health. It is hard to beat the nutrition in this combination and is it ever comforting on a cold winter night!   Look for the oat berries or farro grain in your market that are semi pearled as they cook much quicker.                                                                                                                                                                    -To your good health, Lee Newlin

 

Ingredients

1/3 cup dried mushrooms like porcini
1 pound fresh mushrooms (button, cremini, shiitake or a mixture)
4 cloves garlic, minced
1 large yellow onion, diced
2 medium carrots, diced
1 large stalk celery diced
3 tablespoons of your best olive oil
3/4 cup oat berries, farro, pearled barley, or spelt, rinsed (oat berries are gluten free)
6 cups vegetarian or organic chicken broth or stock
1/2 cup Madeira wine
1 tablespoon tomato paste
Sea salt and fresh ground black pepper to taste

Directions
1. Cover dried mushrooms with 1 cup boiling water, and set aside for 20 minutes.
2. Prepare fresh, cleaned mushrooms, garlic, onion, carrots and celery and set near the stove for the soup assembly.
3. Heat a heavy-bottomed soup pot over medium heat.
4. Add olive oil, onions, carrots and celery and sauté until onions begin to color, about 10 to 15 minutes. Stir often.
5. Add garlic, and sauté for 30 seconds.
6. Add fresh mushrooms, and cook until they begin to release liquid, about 5 to 10 minutes. Raise heat and add oat berries and sauté until it begins to color.
7. Add broth, wine and tomato paste.
8. Drain dried mushrooms and finely chop; strain mushroom-soaking liquid to remove any grit and add to pot along with the reconstituted mushrooms.
9. Season with sea salt and freshly ground black pepper, and simmer for about 40 minutes, until barley is just tender. Adjust seasonings and serve with minced fresh parsley or chives and/or a dollop of crème fraîche, (optional of course).

Kale Supreme

| December 8th, 2014

 

This is a favorite vegetable dish that we love to serve  when  kale is at it’s best.  It is especially delicious in the winter months.  The hot dressing slightly wilts without cooking so you get tons of nutrient dense vegetables. Chilling lets the flavors develop. Serve as a main vegetarian course, or use instead of lettuce to top a great sandwich. Other greens to choose from for this recipe would include fresh and tender Swiss chard, beet greens, or collards.  Your family will fall in love with this outstanding nutritional meal.  Serves six

 

 

Vegetables

2 big bunches tender kale greens, tough stems removed

1 large carrot, grated (1½ cup)

1 daikon or enough red radishes, grated to make 1 ½ cup

1 medium red onion, grated (1 cup) or 4 green onions thinly sliced

1 medium red bell pepper, diced (1 cup)

 

Dressing

½ cup rice vinegar or raw apple cider vinegar

¼  cup maple syrup

¼ cup organic coconut oil

1 tsp. Dijon mustard

1 tsp. celery seed

½ tsp. salt

¼ tsp. ground black pepper

 

Directions

1) Slice the clean kale leaves into thin strips and transfer to large bowl. Stir in carrots, daikon, onion, and bell pepper.  Set aside.

2. Whisk together vinegar, honey, oil, mustard, celery seed, salt, and pepper in small saucepan, and just hot. Remove from heat, and immediately pour this mixture over the kale and vegetable mixture. Toss to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight.

-To your good health, Lee Newlin

Swiss Chard with Garlicky Tomatoes

| September 3rd, 2014

Swiss Chard (2)
Serves 6-8

Swiss chard is a true cancer fighting food and is considered one of the healthiest vegetables you can eat. Among other benefits, it is very high in vitamins K, A, and C, magnesium, potassium and iron. Add this to your nutritional arsenal!

Ingredients

  1. 6 cloves garlic, chopped and allowed to sit for 10 minutes before cooking.
  2. 2 bunches of fresh swiss chard stemmed and leaves sliced thinly.  Dice stems.
  3. 1/3 cup extra-virgin olive oil
  4. 1 small onion, chopped
  5. 1 stalk celery, chopped
  6. 1 carrot, chopped ( I love how this sweetness balances the earthy flavor of the chard)
  7. Sea salt and freshly ground black pepper to taste
  8. 1 cup of dry white wine (don’t leave this out!)
  9. 8 cups of diced ripe tomatoes OR 2 (32-ounce) cans (I used roma)
  10. 2 dried bay leaves
  11. 6 basil leaves
  12. Sprigs of fresh thyme
  13. 16 oz. linguine or spaghetti style gluten free or regular pasta (try Bionaturae)
  14. Vegan parmesan cheese to sprinkle over each serving optional

Directions

  1. Start a large pot of boiling water to blanch greens
  2. Meanwhile in a separate large pot sauté onion and chard stems in oil med/high heat for 2 minutes then add garlic, celery and carrots, stirring often.
  3. Add salt and pepper and sauté all for about 5 more minutes.
  4. Add wine and reduce by half. This adds so much flavor
  5. Add tomatoes, bay and herbs and gently simmer on low for 45 minutes not covered. Stir often.
  6. Remove bay and thyme sprigs.
  7. Blanch chard leaves for one minute and carefully lift out of hot water into tomato mixture reserving water for pasta cooking.
  8. Simmer tomato mixture and chard leaves for 15 minutes.
  9. Start cooking pasta per package directions
  10. Once cooked, drain pasta then serve with the tomato chard mixture spooned over. 
  11. Parmesan sprinkled on top (omit for vegan)

 

Beautiful Layered Beet Salad

| June 26th, 2013

This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado.  Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.

Ingredients
1 pound fresh beets (red, golden or your choice)
1 tablespoon or more champagne white wine vinegar
1/2 teaspoon Celtic or sea salt
1 tablespoon extra virgin olive oil (make sure this is your best)
A large handful of cleaned young field greens or lettuce
1 ripe firm avocado sliced
1 teaspoon fresh lemon juice
Optional:  Blueberry chutney as featured in this photo

Directions
Clean and trim the greens to 1/2 inch from the beets and save greens for another meal
Place beets in a baking dish with water half way covering beets usually  an inch or so deep
Cover tightly and bake 350º 1 hour or until tender when pierced with a paring knife
Uncover, cool and cut the tops and bottoms off then peel.  The skins should slip off easily.
Dice the beets and sprinkle with the vinegar and the salt while beets are warm and let stand a few minutes to allow beets to absorb the flavors.

Taste and adjust with more vinegar or salt.  Toss with extra virgin olive oil.
Place beets on field greens then layer a few slices of avocado on top.
Scatter some of the blueberry chutney over each serving.
Drizzle olive oil and lemon juice over all and serve.

Blueberry Chutney (To use as a topping for the Marinated Beet Salad)

1 tablespoon olive oil
2 tablespoons minced shallot (a medium sized shallot)
2 teaspoons minced fresh ginger
1 medium garlic clove, minced
2 cups fresh blueberries
1/4 cup blueberry vinegar (Lee has an easy recipe) or red wine vinegar
3 tablespoons maple syrup
1/4 teaspoon Celtic or sea salt

Directions

Place a sauté pan over medium heat then add oil and shallot cooking until softened,  but not browned about 4 minutes. Add ginger and garlic and cook until fragrant, about 30 seconds.

Gently toss in blueberries, vinegar, maple syrup and salt and bring to a boil. Reduce heat and simmer until thickened, about 20 minutes.

Let cool to room temperature, pour into an airtight container and store in refrigerator for up to 2 weeks.

-To your good health, Lee Newlin

Good for You Lentil Salad

| June 26th, 2013

 

This combination is powerful.  You’ll find it hard to beat the cholesterol lowering fiber from lentils, lycopene from tomatoes, and one of my favorite healthy foods-cancer fighting red peppers. Vitamin E from olive oil rounds out this nutritional knock out dish.  I think it is one of the best recipes for both great flavor and great health benefits plus it is perfect for a picnic.

 

Ingredients
                                                                                                                                                           1 cup dried lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
2 tablespoons red wine vinegar
1 teaspoon Celtic or sea salt (has lots of minerals)
Freshly ground black pepper to taste

3 tablespoons extra-virgin olive oil (this is the one with the most vitamin E)
½ of sweet red pepper, finely diced (more vitamin C than an orange)
3 tablespoons chopped parsley or basil
1/2 cup thinly sliced scallions (green and white parts) or fresh chives
1/2 cup vegan cream cheese
1 cup sliced tomatoes or cherry tomatoes right out of the garden

Optional: sliced Kalamata black olives but for me this is critical in the over all flavor

4  large leaves (cleaned and dried) romaine lettuce leaves (one of the most nutritional lettuces you can buy)

 

Directions

1. Sort and rinse the lentils. Place in a saucepan and cover with water by 3 inches (the length of your index finger) and bring to a gentle boil. Immediately reduce to a simmer and cook until tender all the way through about 20 minutes.  Don’t overcook to avoid mushy texture. Drain.

2. Toss the hot lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and adjust seasonings if needed. Then gently add the olive oil, red peppers, scallions, cherry tomatoes, feta and parsley.

3. Ladle each serving of the room temperature lentil mixture into a large lettuce leaf and garnish with the above suggestions to your liking.  Serve immediately.

-To your good health, Lee Newlin

 

Massaged Kale Salad

| March 2nd, 2013

 

Kale has unsurpassed health benefits and is a giant when it comes to protecting our DNA from the damage caused by free radicals. The phytonutrients disarm free radicals before they can damage DNA.  It is my number one vegetable to never be without. Lacinato or dino kale has at least 2 x more sulforaphane than regular kale so seek it out.

This recipe was adapted from one that a great friend passed along to me and will make you a kale fan for sure with its fantastic flavor.  While it is a raw salad remember that the lemon will break it down and tenderize it.                                     -To your good health, Lee Newlin  October, 2009

 

Ingredients for salad

1 bunch cleaned Lacinato kale, stalks removed by stripping them out (like we worked on in class)

4 tbsp. extra-virgin olive oil (always use evoo for salads and cool foods-it maintains the vitamin E in the oil)

2 tbsp. fresh lemon or orange juice

½  Celtic salt (this is full of minerals) and freshly ground black pepper

1 tbsp. honey or maple syrup

1 very ripe champagne or regular mango, diced OR 1 cup or more of frozen mango slightly thawed

I ripe avocado diced (handle gently as not to mush the dice)

¼ cup lightly toasted macadamia nuts, pumpkin seeds or walnuts.  Don’t over cook them.

1 cup coconut shredded

 

Directions for salad

On a large cutting board chiffanade (slice very thinly around 1/4 inch) the de-stemmed kale leaves or just tear them into small bite sized pieces then toss into a large bowl.

Over the kale drizzle 2 T of the oil, citrus juice and salt. With your hands rub the kale for a few minutes until you notice that it is beginning to soften.  This is what breaks down any toughness of the kale.  I love to use baby kale as it is tender.  Cover bowl and set aside for a few hours or refrigerate overnight.
When ready to assemble, gently toss the mango, coconut,  honey and nuts.  Taste as you go, adding more olive oil, salt or lemon as you feel is needed- just don’t make it too oily.  Scatter avocado over the top and serve.

 

Tuscan Kale and White Bean Soup

| September 11th, 2012

Serves 8

There is so much more to preparing fantastic Italian soup than by throwing in some vegetables and stock. It is layered with a myriad of flavors and has the proper texture by adding ingredients in order. As my dad used to say….”Low and slow”. It is important to use the right stock, the freshest ingredients and correct seasonings. This soup will make you close your eyes and feel transported to the Tuscany hillsides. The flavor is outstanding and it is loaded with nutritious ingredients as well.

1 cup dried cannellini beans soaked overnight or 2 cans cannellini beans drained
1 large bay leaf
1 t. sea salt

3 T. olive oil
1 large onion chopped
1 cup chopped celery
1 large carrot diced
1 T fresh thyme minced
1/8 t. red pepper flakes
4 garlic cloves, minced
4 cups vegetable stock
1 bunch of chopped Toscana kale, stems removed or 1/2 head green cabbage cut into 1/2 inch pieces
1 large peeled white potato cut into 1/2 inch dice

2 cups diced tomatoes
1 cup frozen or fresh green peas
Optional: 3 thick slices gluten free or peasant bread cut into smaller pieces and toasted
1/4 cup fresh basil
1 cup good parmesan

DIRECTIONS:

-Place soaked beans in a medium sauce pan along with 4 cups of water and a bay leaf. Bring to a boil and immediately reduce heat. Simmer for 20-25 minutes testing to see if the beans are just barely beginning to soften. Remove from heat and strain beans and bay leaf out of hot water into a bowl with 1 teaspoon salt. Set aside beans.
-In a large soup pot over medium heat, sauté the onion, celery, and carrots in the olive oil until the onion is just opaque. Add thyme, pepper flakes and garlic; sauté an additional 5 minutes.
-Slowly add stock. Place the kale and/ or green cabbage, reserved beans, potatoes in the pot and bring just to a boil then reduce heat to low; Place lid on pot slightly ajar and slowly simmer 45 minutes stirring gently every 15 minutes to prevent any sticking. Test for softness of white beans. You don’t want the beans to fall apart.
-Add tomatoes and peas. Place lid on pot slightly ajar and simmer until vegetables are tender, about 5 minutes longer. Add salt and pepper to taste. Remove bay leaf.
-Lastly remove soup from heat tasting for seasoning and divide among bowls. Add chopped fresh basil and toasted bread slices to soup bowls and; let stand 10 minutes. Scatter cheese on top of each serving with ground pepper then serve.
-To your good health, Lee Newlin (ciao bella!)

Simply Delicious Greens

| March 5th, 2012

This is such a great picture of my Dad cooking greens for our Christmas Eve dinner. He knows first hand how important greens are for his good health. Don’t you love his sweater? Love you Dad!

Simply Delicious Greens

We enjoy this recipe for its simplicity and immense flavor. Seasoned with onion, garlic, rosemary and red pepper flakes for brightness, the kale is slowly cooked for extra rich color and depth of flavor. Servings: 4 to 6

Cavolo nero (black kale) is also known as Tuscan, Lacinato and dinosaur kale and is one we adore. It is a super star for even more nutrition than the standard kale.

Ingredients

2 tablespoons of olive oil
1 large onion diced
1 tablespoon of fresh rosemary leaves stripped off of a branch and minced
1 teaspoon of sea salt
2 ½ pounds of cleaned and stemmed greens like kale, collards, beet greens or turnip greens cut into narrow strips or just chopped.
2 large cloves of garlic minced
1/2 cup white wine
1/2 cup chicken broth
A few crushed red pepper flakes

 

Directions

In a large, heavy-bottom saucepan gently sauté the onions and rosemary in olive oil over medium heat for 8 minutes.
Add salt and greens in batches turning with tongs as you sauté until wilted over medium heat.
Once greens are wilted add garlic, wine and broth and reduce liquid for 5 minutes.
Sprinkle in red pepper, cover and simmer for 7 minutes or until tender depending on the greens used. Just keep testing for tenderness by trying a few strands. Don’t over cook to capture all the goodness you can!