1/3 cup walnuts
5 cups butter lettuce or any type of lettuce
2 ripe nectarines, pitted and sliced
2 tbls bottled raspberry vinaigrette dressing
- Add walnuts to a skillet placed over medium, high heat.
- Toast nuts until they start to deeply brown in spots and smell fragrant. Set aside.
- Wash and dry lettuce and tear into bite sized pieces. Place lettuce in a large serving bowl and add nectarines.
- Pour vinaigrette over salad and toss gently to coat.
- Sprinkle with toasted walnuts.
Serves 4, serving size 11/2 cups
Prep time: 10 minutes
Serving size: 1 ½ cups
- 3 Tablespoons extra virgin olive oil
- 2 Tablespoons apple cider vinegar
- ½ teaspoon each salt and black pepper
- 4 cups finely chopped kale, tough ribs removed
- 2 cups finely chopped red cabbage
- 2 cups grated carrots
- 2 apples, grated with peels on
- 2 Tablespoons roasted sunflower seeds
- In a small bowl, whisk together olive oil, vinegar, salt and pepper
- In a large bowl, mix together the kale, red cabbage, carrots, and apples
- Pour dressing over the kale mixture and toss to combine.
- Ideally cover and let sit at room temperature for 30 minutes, until the kale begins to soften and wilt
- Sprinkle with sunflower seeds immediately before serving
1 tablespoon olive oil
2.5 spicy Italian sausages, uncooked and removed from casing
1 large yellow onion
1 ¾ cups split peas
6 cups chicken stock
Kosher salt and freshly ground black pepper to taste
In a large stock pot heat olive oil over medium heat, add the sausage, using a spatula to break apart the meat, brown on all sides. Meanwhile dice the onion, add to the browned meat, and cook until onion is soft about 6 to 8 minutes stirring occasionally. Add the split peas stirring to absorb the cooking liquid, then add the stock, bring to a boil, and reduce heat. Simmer soup for 60 minutes or until the peas are very soft and beginning to break apart. Season soup with kosher salt and freshly ground salt and pepper to taste. Makes 3 hearty servings.
Spinach and Pear Smoothie
1 heaping cup of spinach leaves
½ cup of canned pears
1 ½ cups of cold soy milk
Place ingredients into a blender and blend until smooth.
Edamame are highly nutritious and rich in bioactives (having
activity in the body) compounds called isoflavones which makes
this vegetable a functional food i.e. having a function beyond its
basic nutritional value. Rich in amino acids, it is an economical
source of protein and has the distinction of being the most
complete of all vegetable proteins.
Luckily edamame are delicious and easy to prepare. These
versatile beans have a buttery, nutty flavor and can be eaten hot
or cold as a snack or as an addition to stir-fries, salads, casseroles,
or soups. To prepare fresh, unshelled edamame clean and rinse
pods, add them to a pot of boiling, salted water and cook for
four to five minutes. To eat suck the tender beans out of the pod
as the pod is not edible. Alternatively, you can open the pods
with your fingers to remove the succulent beans. Another way
to prepare shelled edamame is to roast them like peanuts in a
hot oven for ten minutes or until they start to have golden flecks.
Frozen beans can be cooked in a similar fashion to fresh but
require a few more minutes of cooking time.
Edamame are featured in the May lesson of Food Literacy
in Preschool Program (FLIP). FLIP introduces unique fruits and
vegetables to young children, ages 3, 4 and 5 from diverse
backgrounds. FLIP utilizes colorful, fun, age-appropriate
interactive lesson plans that promote both nutritious eating and
Hot and spicy edamame
1 tsp chili powder
1/4 tsp cracked red pepper
1/2 tsp Mexican oregano
2 tsps salt, divided
1 lb fresh edamame in the pod
Heat 1 tsp salt, chili powder and pepper flakes in a small skillet
with no oil. Stir until hot and fragrant. Remove from heat and mix
in oregano. Add fresh edamame pods to salted boiling water
and cook for about four to five minutes. Drain and pat dry. Toss
with the chili-oregano mixture and serve warm.
Serves 4, serving size 1 cup
White beans, also known as white
navy beans, offer extraordinary
health benefits. They are loaded with
antioxidants and provide a good supply
of detoxifying molybdenum, fiber and
protein, and rank low on the glycemic
index. They produce alpha-amylase
inhibitors, which help regulate fat storage
in the body. What’s more, white beans
deliver a good supply of magnesium, a
mineral with multiple health benefits.
White Bean & Kale Soup Recipe
1 lb dried Romano white beans
2 tablespoons canola or olive oil
2 medium yellow onions, diced
4 garlic cloves, chopped
2 teaspoons salt
1 teaspoon black pepper
2 bay leaves
1 teaspoon dried thyme
1 lb smoked turkey sausage, sliced
6 carrots, peeled and sliced
1 lb kale
Sort the beans to remove any unwanted
debris. Rinse and cover beans with
water by 2 inches in a pot and bring to
boil. Remove from heat and let stand,
uncovered for 1 hour. Drain and set
aside. In a large soup pot, heat the oil
over medium-low heat then add the
onions and cook until softened, or about
6 minutes. Add the garlic and cook until
fragrant, or about 1 minute. Add the
beans, salt, pepper, bay leaves, thyme,
and 2 quarts water and gently simmer for
40 minutes. Meanwhile, brown sausage
in a skillet and set aside. Once beans
are soft, stir in carrots and simmer for
5 minutes. While carrots are cooking,
coarsely chop the kale, removing any
thik stems and the center rib. Add the
kale and simmer for 12 to 15 minutes.
Add the sausage and season with salt
and pepper to taste.
Makes 6 servings.