Tag: cancer-fighting

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Kale Caesar Salad for your Meatless Monday (V) (GF)

I’ve said it before and I’ll say it again, Kale is where it’s at. All my fellow health-seekers out there already know the deal, but if you haven’t heard the good word on this super-veggie, listen up. Like its cruciferous cousins in the brassicacaea (say that three times fast) family—bok choy, Brussels sprouts, broccoli, cauliflower and cabbage—kale contains high concentrations of Vitamin A in the form of beta carotene, important for safeguarding those peepers, and Vitamin K, essential for bone health and blood clotting. It is also a rockstar when it comes to phytochemicals and essential minerals like magnesium and calcium, which are especially crucial for us gals as we age and start to lose bone density. All of these healthy bits and pieces combined make Kale a key food in diets geared towards cancer prevention.

Clearly, this isn’t my first kale rodeo—exhibit A: Honey Ginger Carrots and Kale, and more recently, exhibit B: Lentil, Barley and Kale Soup—but my latest attempt to keep kale interesting and appealing is a winner for worker-bees in search of a healthy packed lunch. Top it off with some roasted chicken or your favorite type of beans and you’ve got a satisfying meal that will keep you full and energized all the live long day!

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Kale Caesar Salad

What You’ll Need:

  • 6 cups chopped organic kale (bulky stems removed)
  • Roasted Garlic “Caesar” Dressing:
    • 1 1/2 tsp anchovy paste
    • 1 tbs capers
    • 1 tbs Dijon mustard
    • 3 tbs olive oil
    • juice of 1 lemon
    • 1 1/2 cups spinach
    • 1 small head roasted garlic (plus 1 tsp olive oil for roasting)
    • salt and pepper to taste

How to Make It:

  1. Garlic first. Preheat oven to 400°F. Peel off the outer layers of a whole garlic bulb but leave the skins of the individual cloves intact. Cut off the top quarter of the garlic heads, exposing as many cloves as possible. Drizzle a teaspoon of olive oil over the exposed cloves and massage to coat. Cover with aluminum foil and bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.
  2. While the garlic is roasting, clean kale leaves thoroughly and pat dry. Remove woody stems and rough chop into bite size pieces.
  3. In a small food processor, blend together anchovy paste, capers, Dijon mustard, olive oil, lemon, spinach and roasted garlic (note: use a small fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins). Taste for saltiness and adjust salt and pepper to your liking.
  4. In a large bowl, pour dressing over kale and massage for a minute until all leaves are coated. Cover and refrigerate for at least an hour and up to overnight.
  5. Serve with a wedge of lemon and an extra dose of freshly ground pepper.
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White Asparagus & Shiitake Mushroom Salad w/ Balsamic Reduction

In need of an idea for a quick summer salad that tastes delicious? I was too. Salad’s can get boring, especially for those of us that eat them on the regular. It’s important to change up the ingredients to keep your interest (and this healthy habit) alive and well.

On my first trip ever to the AdMo Harris Teeter, I was inspired at the sight of white asparagus. The pale sister of glowing green asparagus, white asparagus is rare to find fresh in the US. Luckily, I caught the tail-end of prime asparagus season and seized the opportunity to snag this porcelain beauty.

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This spring treat boasts a pretty impressive nutritional profile. Not only does Asparagus provide a natural liver detox, it is fortified with folate and vitamins E, A, and C to help protect you against heart disease. Folate, or B9, has also been linked to cellular regeneration (aka healing power). Vitamin E is shown to help fight Type II diabetes, and vitamins A and C will steel you against certain types of cancer and cataracts. Asparagus also contains potassium (as does its green cousin the avocado), which helps lower blood pressure and may reduce LDL cholesterol (that’s the bad kind).

Having selected my star ingredient, I decided to pick up some yummy shiitake mushrooms and arugula to round out the salad. For dressing, I decided to go sweet and simple with a balsamic reduction. The mild white asparagus paired nicely with the earthiness of the mushrooms, bitter bite of arugula, and sweet finish of balsamic.

Give this easy recipe a whirl for yourself, and if you aren’t lactose-intolerant or vegan, a hit of pecorino romano shavings would be delicioso!

Warm White Asparagus & Shiitake Mushroom Salad:

(Serves 4)

What You’ll Need:

  • 3 tbs olive oil
  • 1 bunch white asparagus (substitute green if unavailable)
  • 2 cups shiitake mushrooms, sliced thin
  • 5 oz arugula (or 1 bag/box)
  • salt & pepper to taste
  • 1 cup good balsamic vinegar (for the reduction)

How to Make the Salad:

  1. Thoroughly wash your mushrooms, asparagus and arugula (unless pre-washed).
  2. In a large saucepan, heat 1 tbs olive oil over medium heat. Add your asparagus, spreading it into a single layer, and sprinkle with salt and pepper. Cook, stirring occasionally, for 8-10 min or until al dente (you can get a fork in but the spear doesn’t slip right off). Remove from heat and slice into 2 inch pieces.
  3. Simultaneously with step 2,  heat another large saucepan with  2 tbs olive oil over medium heat. Add your mushrooms and a pinch of salt and pepper. Sauté until mushrooms begin to brown, or about 5 min. Remove from heat but leave the pan on your stove. Add your arugula to the same pan and give it a quick warm up for 1-2 min.
  4. Plate immediately, starting with the warm arugula as your base and equally dividing the asparagus and shiitake between four plates.
  5. Drizzle with the balsamic reduction (recipe below) and enjoy!

How to Make the Balsamic Reduction:

  1. Pour your balsamic vinegar in a small saucepan over medium heat and bring to a boil.
  2. Turn down the heat so that the boil reduces to a simmer.
  3. Stir occasionally and allow to simmer until the vinegar has reduced by at least half – though I liked to let it go longer for a thicker consistency.
  4. Allow to cool then drizzle over your plated salads to finish.
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I’ll have some MOAR Gazpacho

With Memorial Day behind us and temperatures climbing, summer has arrived in DC. When I think summertime meals my mind immediately fires up a grill, tosses on some corn, skirt steak and veggie skewers, and cracks open a cold beer. Unfortunately, my reality is that I live in a tiny (but lovable) one bedroom apartment. With no real outdoor space to speak of, grilling and chilling isn’t really an option. So what’s a girl to make?

Gazpacho!  This healthy, tomato-based soup is traditionally served cold and originates from the southern Spanish region of Andalucia. To keep mine on the lighter side, I made it vegan and gluten-free (most recipes call for adding day-old bread to the base). Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the heart-healthy antioxidant compound, lycopene. Lycopene has been linked to reduced risk of cardiovascular disease and certain kinds of cancer.

If you have a food processor and/or blender, this recipe is super easy. For best results, make it in the morning the day you plan to serve it for supper or one day in advance–all this goodness needs time to marinate, allowing the flavors to fuse.

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What You’ll Need:

  • 4 large tomatoes
  • 1 cucumber
  • 2 carrots
  • 1 red bell pepper
  • 1 small bunch of scallions (approx. 8 stalks, white and green)
  • 1 shallot
  • 4 cloves of garlic
  • 2 stalks of celery
  • Zest of 1 lime
  • 2 handfuls of fresh basil (reserve a few big leaves for garnish)
  • 1/2 tsp paprika
  • 1 tbs chipotle pepper flakes (or your favorite kind/quantity of heat
  • salt & pepper
  • 1 cup water (optional)
  • 1/4 cup organic tomato paste
  • Juice of 2 limes
  • 2 Tbs olive oil (plus more for garnish)

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How to Make It:

  1. Get out a big bowl, cutting board, vegetable peeler, knife, microplane, food processor, and blender.
  2. Peel your cucumber and carrot. Rough chop them into big chunks and set aside. Wash your bell pepper, celery and scallions. Rough chop and set aside. Peel your shallot and onion, and set aside (can be left whole). Stem and core your tomatoes and cut into quarters. Again, set aside.
  3. In separate batches (one at a time) place the (1) shallots, onion and garlic, (2) carrots and celery, (3) red pepper and cucumbers, and (4) tomatoes in your food processor and pulse until minced but not puréed. Add each batch to your bowl. Zest one lime using a microplane (if you have one) directly over the bowl. Mix to combine.
  4.  Add the spices, basil, tomato paste, water, fresh lime juice, and olive oil to your blender. Pulse until basil is even processed.
  5. Add the blender mix to your large bowl. Whisk until it all comes together.
  6. Cover the soup with plastic wrap and refrigerate for at least 4 hours or up to a full day. When ready to serve, taste for seasoning and heat. Adjust accordingly.
  7. Serve in big bowls with a drizzle of high-quality olive oil and a generous pinch of shredded basil.

This recipe will serve about four people. If you’re gluten-free, I recommend serving it with some blue corn tortilla chips and nice glass of white wine. If you aren’t worried about gluten, serve with some lightly toasted hunks of hearty, whole grain bread and a beer. It’s a perfect summer supper to enjoy on your porch, roof deck, or (in my case) front stoop. Enjoy!

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Great Grains: Farro & Leek Risotto

In our slim-obsessed society we often lump carbohydrates into one demonized category to be avoided at all costs. Carbophobes, listen up!! Not only are whole grains an excellent source of vitamin E, they’re crucial to your metabolism because they’re rich in B-complex vitamins. They’re also packed full of dietary fiber–a.k.a. your best ally against over-eating and weight gain.

So how can you work these great grains into your diet? How about a delicious whole grain risotto recipe using farro and featuring another dietary supastar–leeks!

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Leeks are a great source of Vitamin A. In fact, one serving contains up to 1/3 of your daily recommended value. As a member of the onion family they are a great source of allicin, which has proven anti-fungal and antibacterial properties–part of what gives these green tubers prebiotic properties. Prebiotics have been proven to alleviate symptoms of IBS and may reduce the risk of certain kinds of cancer.

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What You’ll Need:

  • 6 cups low-sodium vegetable or chicken stock
  • 2 tablespoons extra virgin olive oil
  • 1 red onion, diced
  • 3 leeks, white and light green parts only, rinsed thoroughly and sliced into rings
  • 3-4 garlic cloves, minced
  • 1 cup Arborio rice
  • 1/2 cup dry white wine
  • 2 cups cooked farro (3/4 cup uncooked)
  • 1 cup fresh parsley, coarsely chopped
  • Salt & pepper to taste
  • 2 tbs fresh lemon juice

How to Make It:

  1. Bring stock to a simmer in a medium saucepan over low heat.
  2. Heat olive oil over medium heat in a large, heavy saucepan. Add diced onion and a pinch of salt, sautéing for 3-4 min. Then add leeks and sauté another 2-3 min. Once onions and leeks begin to soften, add garlic and Arborio rice. Cook about 3 min, or until rice begins to crackle.
  3. Pour in wine and cook over medium heat, stirring constantly, until the wine has almost completely disappeared. Stir in one ladleful of simmering stock. The stock should bubble not boil. Cook, stirring often, until it’s almost absorbed. Add another ladleful and continue cooking like this (adding more liquid when the rice is almost dry) until you’ve used up most of your stock and the rice is al dente.
  4. Stir in the pre-cooked farro (make it according to the directions on the package), parsley  fresh lemon juice, and salt and pepper to taste. and herbs. Add another ladleful of stock and continue to cook for a minute, then a remove from the heat.
  5. The risotto should be creamy but not runny. If it’s dry, add a little stock.

Making this will be a labor of love. You’re constantly ladling and stirring, so grab a glass of wine and don’t drift too far from the stove. It’ll be worth it, I promise!