Thursday, February 29, 2024

Eating Lean and Clean - Veggie Dishes

Curry Cauliflower with Lemon Pepper Kale

My love for Cauliflower and Kale has grown so much. This combination will complement any lean protein that you serve.

 Extra Virgin Olive Oil
Curry Powder
Cauliflower
Fresh Herbs

Curry Cauliflower

1 tbsp olive oil
12/ to 1 tsp curry powder
1 medium head cauliflower, stems removed
1/4 tsp Himalayan or sea salt (to taste; optional

Steps

Preheat oven to 400 degrees; heat oil in a small skillet over medium-low heat. Add curry powder, stirring constantly, for 15 to 30 seconds or until fragrant, taking care not to burn. Remove from heat.

Combine cauliflower and curry powder in a glass baking dish. Add salt if desired; mix well. Bake, stirring gently 2-3 times, for 20-to 25 minutes or until cauliflower is tender.






Kale - Servings 2 - Prep time: 10  - Cook Time: 8 minutes

1 pound of Kale, washed center stalks removed, and chopped
1 tbsp Lemon Pepper Seasoning
1/4 cup fresh lemon juice (about 1 lemon)
1 tbsp lemon zest
2 tbsp extra virgin olive oil
Salt and pepper to taste

Steps

Bring a cup of water in a medium saucepan over high heat to a rolling boil.

Add Kale, cover it, and steam it for about 3-5 minutes or until it is tender and bright green. Remove from heat; let stand for about 2-3 minutes.

Drain Kale and place in a large bowl. Add lemon pepper seasoning, lemon juice, and olive oil. Toss gently, season with salt and pepper to taste, and garnish with lemon zest.



Tuesday, February 20, 2024

Steam Kale and Eggs with Whole-Grain Toast


 About The Recipe

You can easily update old-fashioned breakfast recipes by substituting whole-grain bread for refined white bread.  Adding steamed Kale for breakfast to commit to having veggies with every meal changed how I eat breakfast.  So, you like Scrabble eggs and omelets to increase the nutrient count and boost the flavor.







Serving Size:1

Ingredients

 2 Eggs

1 tablespoon extra-virgin olive oil

1 ½ Cups chopped kale, if you can also use baby spinach

1 Slice of Whole-grain Bread

Salt & pepper

Dried Onion Flakes (optional)

Garlic powder (optional)

Equipment

Toaster or toaster oven

Small non-stick fry pan

Small /medium saucepan

Instructions

 Place bread in the toaster oven and set to your toast preference.

Add half a cup of water, salt, pepper, onion flakes, and garlic powder in a medium saucepan. Steam kale for about 3 -5 minutes.

Add olive oil and eggs in a non-stick fry pan on medium heat.

Kale Salad with Red Potatoes and Creamy Garlic Dressing




 Kale Salad full of veggies and red potatoes with a creamy garlic dressing.  What more can you say but true goodness.

Ingredients for salad

     Ø  6 cups chopped kale

Ø  2 teaspoons olive oil

Ø  ½ cup carrots, shredded

Ø  ½ cup dried cranberries

Ø  ½ cup cut scallions

Ø  1 cup sliced baby peppers (red, yellow & orange)

Ø  ½ diced radish

Ø  ½ diced cucumbers

Ø  2 medium red potatoes (cubed)

Creamy Garlic Dressing

v  This dressing makes 10 servings and can be used with other salads.

o   ½ cup olive oil (extra-virgin)

o   ¼ cup apple cider vinegar

o   3 cloves garlic, crushed

o   3 tablespoons  fresh lemon juice

o   2 tablespoons chopped fresh parsley

o   1 teaspoon Himalayan salt

o   ½ teaspoon Dijon mustard

o   1 tablespoon raw honey (or pure maple syrup)

v  Place oil, vinegar, garlic, lemon juice, parsley, salt, mustard, and honey in a blender or food processor; cover and blend until smooth.  Put dressing in a jar or a salad dressing container. Use half of the dressing for Kale salad and refrigerate unused.

Kale Salad Instructions

1.      Bring a pan of salted water to a boil and add potatoes.   Then reduce heat and cook until tender, 3 – 5 minutes.  Remove from the heat, drain, and let cool.

2.      Place kale in a large bowl and add 2 teaspoons of olive oil and a pinch of salt.  With your hands, massage kale until leaves begin to tenderize.

3.   Add remaining veggies, carrots, cranberries, scallions, peppers radishes, cucumbers, and red potatoes.  Toss and combine well.

4. Shake the dressing to make sure everything is combined, and pour the dressing a little at a time over the salad.  Coat and add additional dressing if required to taste.

5. Serve salad in a bowl or plate and enjoy.


                   


 

 

Saturday, January 27, 2024

How to Make A Healthy Salad Bowl

 

Power Bowls are a big thing these days. It's the perfect vehicle for a healthy salad. This salad can be prepared quickly.  Good for lunch or dinner. The dressing made for this salad was an herb and garlic dressing.  I love lots of color in my salad bowl, using various veggies. Enjoy and have fun making your salad.

Start with a nice-sized bowl.  I use a pasta bowl for my salad. ItIts a about inches in diameter.

Start with an essential Spring Salad mix. This is your blank canvas.

Include lots of ingredients with lots of color.


Other Ingredients

             1.     2 small, boiled beats – chilled

2.     Jicama – sliced thin strips

3.     Baby cucumbers – sliced 1/8”

4.     Roasted Red Pepper Strips

5.     Cherry tomatoes – various colors

6.     Sliced Pitted Black Olives

7.     Scallions – green and white parts

Herb and Garlic salad dressing (Makes about 8 servings, about 2 tablespoons each)

             1.     ½ cup extra-virgin olive oil

2.     ¼ cup red wine vinegar

3.     1 tablespoon balsamic vinegar

4.     ¼ cup fresh lemon juice

5.     2 tablespoons dried oregano

6.     2 garlic cloves, grated

7.     1 teaspoon Dijon mustard

8.     1/2 teaspoon Himalayan pink salt

9.     1 teaspoon herbal seasoning blend

10.2 tablespoons chopped fresh parsley

 

Place the above ingredients in a blender or food processor, cover with a lid, and blend until smooth.