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.

This is a full of flavor and full of nutrition dish.  The tender french green beans are so delicious and pair beautifully with the citrus and parmesan.    Make sure and use organic lemon and lime as you are using the zest.  We love this with grilled wild salmon or with chicken.

1 # pound green French beans trimmed
1 T butter and 2 T extra-virgin olive oil

1/4 cup sliced almonds and 1 minced clove of garlic
2 T broth, chicken or vegetable
Grated zest and 2 T. juice of a medium lemon
Grated zest and 2 T. juice of a lime
1/4 cup chopped fresh chives or fresh dill or mix them
1/4 cup grated parmesan cheese

Fine-grain sea salt and freshly ground black pepper to your taste
Steam the beans for 5-7 minutes depending on their tenderness.  Cool in ice water and slice the beans on a diagonal into roughly 1/4-inch pieces.  If you are using a food processor, do them a handful at a time.  I think they look better cut by hand but if you are in a hurry go for the processor.

Melt the butter with the  olive oil in a large skillet over medium-high heat.  Add the garlic and almonds and stir until coated with oil cooking 1 min.  Add the broth and sliced beans.  Cover and reheat briefly.  Remove from the heat and stir in the zests, juices and the chives.  Season to taste with salt and pepper and  parmesan.  -To your good health, Lee

Lee’s Southern Braised Greens serves 4-6

This is a staple recipe in our home as we eat a lot of greens on a year round basis. I am convinced it is the one vegetable that has the most power packed nutrition of all. Sadly, it always seems to be a mystery for the majority of folks as to how to prepare without losing delicious flavor and nutrition. As a result, many are missing out on a vegetable that is, calorie for calorie, probably the most concentrated source of nutrition of any food. Actually, what is most important about these dark leafy greens isn’t how you prepare them but simply that you EAT them!

Ingredients

• 2 tablespoons olive oil or 4 slices of locally farm raised pork bacon
• 1 medium onion diced
• 1 red bell pepper diced small
• 4 cloves garlic, minced
• 2 teaspoons salt
• Pinch of cayenne pepper (don’t worry, it won’t make it spicy hot)
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 cups chicken stock (homemade is best)
• 1 cup of bottle beer
• 2 tablespoons raw apple cider vinegar (Eden brand is good)
• 2 tablespoons molasses
• 2 ½ pounds of fresh greens cut into ribbons 1″ thick, such as kale, collard greens, or turnip greens rinsed well, picked over and tough stems removed

Directions

If using bacon, in a large, heavy pot cook the bacon over medium heat until it has rendered most of its fat, about 5 to 6 minutes. Remove the bacon and leave the drippings in the pan. Otherwise add the olive oil and continue with the recipe.
Add the onions, garlic, red bell pepper, salt, cayenne, and black pepper and sauté over medium heat until the onions are wilted, about 4 minutes.
Add chicken broth, beer, vinegar, and molasses and bring to a boil. Reduce liquid by half and begin adding the greens in batches, pressing down with a wooden spoon to submerge them in the hot liquid and turning the greens as they wilt.
When all of the greens have been added, reduce the heat to a simmer. Then cook over low heat partially covered and stirring occasionally for about 15-30 minutes (depending on the type of greens used) till just tender. Check by tasting a few strands and add salt or pepper if needed. Remove lid if excess liquid remains and reduce a bit.
Chop the bacon and sprinkle over top of greens and serve.

Serves 4

Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. It is close to one of the most complete foods in nature because it contains all 9 amino acids, enzymes, protein, vitamins, minerals, fiber, antioxidants, and phytonutrients. It is easily digested and is a high-energy grain. It contains more calcium than milk and can even help balance your blood sugar. Quinoa is gluten-free and safe for those who are on a celiac diet. While being especially easy to cook, it can be enjoyed year-round because it’s versatile, light, fluffy, slightly crunchy and subtly flavored. We love it!

Ingredients

3/4 cup dried quinoa
1¼ cups vegetable broth or water
Pinch of sea salt

1/3-cup dried cranberries or cherries chopped
¼ cup walnuts or almonds chopped

2 cups cooked black beans
1 very ripe mango, peeled and sliced away from pit,then diced
2 stalks celery, diced
½ cup thinly sliced green onions
1/2 teaspoon sea salt

4 large Romaine lettuce leaves

Vinaigrette

1/4 cup extra virgin olive oil
2 tablespoons lime juice
1/4 cup apricot or mango nectar or juice
1 jalapeño, seeded and minced
1/2 cup chopped fresh mint
Sea salt and freshly ground black pepper

Directions

In a medium sized saucepan, combine the quinoa, salt pinch and vegetable broth then bring to a boil. Reduce heat, cover and simmer for 15 minutes. Once done add walnuts, cranberries or cherries and allow them to steam covered for 5 minutes off heat.

Place beans, mango, celery, green onions and salt in a large bowl. Fluff cooled quinoa with a fork and add to bowl. Gently combine.

In a small bowl, whisk together all ingredients for vinaigrette. Pour over salad and toss to coat. Taste for extra lime or salt and add.
Serve over lettuce leaves.

Nutritional Information:
300 calories~20.8 g protein~30g carbs~3.7g fiber

This is always a hit whenever the root crops start to come in and we’ve had a frost or two. Try this around Thanksgiving as it serves a crowd. I am betting there won’t be leftovers!

2 onions
2 red peppers
1 turnip peeled
2 zucchini
2 cups mushrooms
2 carrots
2 white potato
1 sweet potato
3 cups trimmed brussel sprouts
1 can diced tomatoes 16 oz
1 head garlic minced
2 6inch pieces of rosemary stripped and chopped
1 cup parsley, minced
2 sprigs thyme
¼ cup + balsamic vinegar
¾ cup olive oil
1 cup grated parmesan

Preheat oven to 400º

1 cup quinoa, Israeli cous cous, or orzo
8 oz grated gruyere cheese or Neufchatel cream cheese

Chunk all veggies except brussel sprouts and toss in a extra large bowl with garlic, herbs, vinegar and olive oil
Pour into a large roasting pan
Roast for 30-45 mins or until tender.
Meanwhile cook grains or pasta till tender and set aside.

Remove veggie roasting pan and mix in tomatoes and continue baking 20 more minutes.

In a large casserole dish grease bottom with butter. Pour in cooked grains, then cheeses and finish with roasted veggies. Bake for 30 min. or until hot. Pull out of oven and sprinkle parmesan on top.

-To your good health, Lee