About 16 cups fresh kale, stemmed and torn into bite-sized pieces
1 entire head of garlic cloves peeled and freshly chopped
1 3 inch piece of fresh ginger root, finely chopped or grated
1 tbsp extra virgin olive oil
2 tbsp toasted sesame oil
Juice of 1 lemon
1.5 tbsp low sodium soy sauce
2 tsp honey
12 oz jar of roasted red bell peppers
Put kale and red bell pepper in a large salad bowl. Whisk the remainder of the ingredients together in a small bowl. Pour over the kale. Toss gently and serve.
Makes 8-10 generous portions.
Total Fat: 6.2 grams
Sodium: 262.2 mg
Potassium: 621.4 mg
Total Carbs: 20.9 grams
Protein: 5.8 grams
High in Vitamin A and C!!!
This recipe is a great source of Omega-3’s, vitamins and minerals. And if you don’t like pine nuts, you could substitute walnuts.
1 cup quinoa
2 cups chicken broth
1 tbsp extra virgin olive oil
3/4 cup baby frozen peas
1/4 cup toasted pine nuts
3/4 cup chopped fresh parsley
1/2 cup grated parmesan cheese
Cook the quinoa in the chicken broth with the olive oil according to package instructions. After cooking, gently stir in peas, pine nuts, parsley and parmesan. Season to taste with salt and pepper then serve.
Total Fat: 11.8 grams
Saturated Fat: 2.6 grams
Cholesterol: 7.9 mg
Sodium: 460.3 mg
Carbs: 29.6 g
I am not a big salmon fan but this is a recipe I like. You can use honey mustard for a sweeter taste.
- • 1/4 cup panko (Japanese breadcrumbs)
- • 1/4 cup chopped flat-leaf parsley
- • 1 tablespoon chopped dill, tarragon, or chives (optional)
- • 1 tablespoon olive oil
- • 1 3-pound salmon fillet, skin on, cut into portions
- • 1/4 cup Dijon mustard
- • Coarse salt and ground pepper
Preheat oven to 400 degrees. Toss panko with herbs and 1 tablespoon oil. Place salmon (skin down) on a foil-lined baking sheet, slightly oiled or sprayed with oil. Spread evenly with mustard; season with salt and pepper. Sprinkle with reserved panko mixture, patting gently. Roast salmon until it flakes easily, 10 to 14 minutes (you may want to check it after 10 minutes). With a large spatula, loosen it from skin. Transfer fish to platter.
Total Fat: 7.2 grams
Sodium: 159.8 mg
Total Carbs: 5.0 grams
Protein: 32.2 grams
As Shark Week comes to a close, here’s some pictures from Stephanie Lohse. Her son Trevin recently turned 10. The theme for his birthday party? SHARKS! She did a great job decorating the cakes and carving the shark’s mouth and teeth. Thanks, Stephanie for sharing your pictures!
This month, we are adding a new section to the blog.
It’s a proven and scientific fact the eyes play an important part in food selection and taste. With that thought in mind, the new Edible Art section will pay tribute to good food that is good for you!
THIS looks GOOD:
but THIS work of art is GOOD FOR YOU!
Look for more inspirational works of (food) art in the future!
¼ cup extra virgin olive oil (EVOO)
2 tbs balsamic vinegar or any vinegar of choice
2 cloves garlic, minced
1tbs Grey Poupon “Harvest Course Ground” mustard ( this is key)
A pinch of sugar
Combine all ingredients in a jar and shake to combine. Alternatively, whisk together in a bowl. Store in an airtight container for up two weeks in the fridge.