cruciferous vegetables and its benefits for your health
TRANSCRIPT
Cruciferous
THE DELICIOUSAND HEALTHY
CRUCIFEROUS VEGGIES
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Have you ever heard about a group of “miraculous” vegetables called cruciferous? Of course you have! Only that you recognize them by their common names like broccoli, Brussels sprouts, cabbage, cauliflower, arugula, watercress, kale, among others. They are considered “super foods” because they offer a great deal of healthy properties that help improve your health and vitality. Also, they are very delicious!
Their funny name comes from the shape of their flowers that have four equal-sized petals in the shape of a cross. What you might not know is that cruciferous veggies are powerful vegetables to fight cancer and the aging process. They are high in fiber and low in carbohydrates so, their Glycemic Index is low. Making them wonderful foods for diabetics. Compared to any other group of foods, the cruciferous family has the widest spectrum of beneficial effects for multiple body systems.
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In addition to the common nutrients found in most vegetables such as vitamin (C, E, K, folate, and beta-carotene), minerals (iron, calcium, zinc, selenium, and manganese), proteins, low-digesting carbohydrates, the cruciferous veggies contain powerful antioxidants called phytonutrients, including several carotenoids and flavonoids that protect you against the so-called free-radicals.
There is even more! Cruciferous vegetables are unique for their huge content of substances known as glucosinolates, that can be pictured as the “envy” of all other vegetables. Numerous studies indicated that these glucosinolates compounds and their derivatives might help prevent cancer, cardiovascular disease, and gastrointestinal disturbances.
Up to now, hundreds of glucosinolates have been examined for their potential health benefits and their antitumor promising effects.
CRUCIFEROUS VEGGIES
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The combined properties offered by cruciferous veggies are that they are very low in calories, rich in many essential nutrients, and high in bioactive compounds. These plants have the capacity to provide an outstanding support to the overall body systems. There is no doubt that they are the number one vegetables in the veggie kingdom.
Again, the cruciferous’ content of antioxidants, anti-inflammatory compounds, and their detoxifying properties are the most convincing argument to recommend their daily consumption either raw or slightly cooked (steamed, satee, or microwaved) to prevent nutrient losses.
The fight against cancer and other chronic diseases is a tough one. We have to be conscious on the importance of having healthy dietary habits, in order for that we must get familiar with the beneficial properties of vegetables such as the cruciferous. In future articles, DiabeTV will explain the attributes of some specific cruciferous: their secrets, benefits, and how to cook them. Stay tune!
CRUCIFEROUS VEGGIES
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The Happy DiabeticCHEF ROBERT LEWIS
After graduating from the Prestigios Culinary Institute of America in 1976. In 1998 he was diagnosed with type 2 diabetes. Thus began his
motivation to create great tasting dishes that are easy to prepare.
CHEF ROBERT is a nationally recognized author, public speaker and spokesperson for all people affected with diabetes. He travels speaking on the benefits of healthy eating not only for people affected with diabetes, but also for anyone who would like to eat and live a healthy lifestyle.
Robert has collaborated with Lee Iacocca. He has worked with Al Roker, Ben Vereen, Richard Simmons, Ann Curry, Indy car racer Charlie Kimble, The Amazing Race Winner Nat Strand and many others! Chef Robert has spoken in hospitals and health fairs in all across the world.
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The Happy DiabeticCHEF ROBERT LEWIS
With Roberts focus on healthy cuisine, he is considered a pro when it comes to food preparation and nutrition. Robert is a frequent guest on TV and radio. He has appeared on ESPN’s Cold Pizza. Robert is the author of 3 best selling cookbooks. Chef Robert has been featured in Diabetes Health magazine, The Radish and Diabetic Living Magazine.
DiabeTV is proud to have CHEF ROBERT LEWIS among our select group of collaborators. Next you will find 13 of his recipes where cruciferous are the main ingredient.
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menuBROCCOLI:Spicy Broccoli RabeBroccoli with Caramelized OnionsOven Roasted Broccoli
Asiago Smashed CauliflowerRoasted Purple Cauliflower
CABBAGE:Latin Cabbage and Corn Salad
CAULIFLOWER:
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menuBRUSSELS SPROUTS:Spicy Brussels Sprouts Salad With Almonds and MintRoasted Brussels Sprouts
OTHER RECIPES:Crispy Kale ChipsSwiss chard of LoveRed Chard and Caramelized OnionsBaby Bok Choy with Chile, Garlic, and GingerRoasted Baby Bok Choy
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broccoliA MIRACLE FOOD:
EFFECTIVE AGAINSTDIABETES AND CANCER
Without a doubt a serving of broccoli equals a serving of health! In a previous article, we discussed the wonderful benefits of the cruciferous vegetables for preserving your health and vitality. Today, we will introduce you to the most representative cultivar of the cruciferous family: Broccoli (Brassica oleracea L.), also known as bruccoli or brécol. Broccoli is related to cauliflower and cabbage, and Italian immigrants introduced it in America.
This vegetable has flowers heads, usually green, and a thick edible stalk. Broccoli is considered a “Miracle of Nature” by the scientific community, because of its preventing properties against cancer, and its anti-inflammatory effects.
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brocColiSuch beneficial properties are attributed to its high content of substances called glucosinolates, from which other bioactive compounds are formed called indols and isothiocyanates.Broccoli can be a great allied against the consequences of diabetes because it could reverse the damages that this disease inflicts on blood vessels. Remember that diabetic people have 5 times more probabilities of developing cardiovascular diseases than their non-diabetic counterparts. Broccoli has an effective role in preventing these health problems due to its content of some sulfur-containing compounds called sulforaphanes. It also contains high levels of complex carbohydrates that release their glucose at a slower rate helping keep a constant level of blood sugar, which is ideal for diabetics.On the other hand, broccoli has high content of vitamins (B-complex, K, and C); in fact, 200 mg of this cruciferous provide more than 3 times the recommended daily amount of vitamin C. It also has significant quantities of beta-carotenes (provitamin A) that boost the immune system. All this vitamin is stored mainly in broccoli’s florets. Since broccoli is naturally fat-free and has about 3% fiber, it has a satiety effect that regulates our appetite without increasing the total calories ingested.
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brocColiNowadays, broccoli has become a versatile vegetable in all cuisines styles not only for its health benefits but also for its delicate flavor and rapid preparation. Nutritionists recommend consuming 1/2 cup of broccoli 1-3 times/day/week so our body can benefit from its nutrients and its biologically active compounds.
A word of advise: avoid purchasing broccoli with open or yellow flowers, prefer compact clusters of the broccoli florets and look for broccolis with brighter green heads. These features indicate freshness and high nutritional content. You can store it unwashed in plastic bags in the refrigerator for 3-5 days.
A diet rich in fruits and veggies will help keep a healthy immune system. Adding broccoli to your diet will add an additional defensive tool against cancer and other diseases that may affect your health. Add more flavor and wellness to your life by eating more broccolis. "Just do it!"
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SPICY BROCCOLI RABE
This tender vegetable is related to both the cabbage and turnip family, the leafy green broccoli rabe has 6- to 9-inch stalks and has clusters of tiny broccoli-like buds. The greens have a pungent, bitter flavor. It is a versatile vegetable that can be fried, steamed and roasted. It can also be used in soups or salads. The garlic and red chili’s make this dish pop with flavor.
INGREDIENTS:
1 bunch (about 1 1/2 pounds) broccoli rabe.2 tablespoons olive oil.1 clove garlic, thinly sliced or finely chopped.1 small hot red or green chile, minced or 1/4 tsp. red chile flakes.1/2 teaspoon sea salt.1 tablespoon lemon juice.1/2 teaspoon freshly grated lemon zest.
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DIRECTIONS:
Trim the broccoli rabe. If the stalks are big, divide them lengthwise into manageable pieces. If you like, you can cut the broccoli rabe into bite-size pieces.Heat a large frying pan or sauté pan over medium high heat. Add oil and swirl. Toss in the garlic and chile and let it sizzle. Add the broccoli rabe, sprinkle it with salt, and stir to coat with oil.Cook, stirring frequently, until the broccoli rabe is tender and starting to brown, about 8 minutes. Transfer the broccoli rabe to a serving platter. Sprinkle with lemon juice and/or lemon zest, if you like. Serve hot or warm.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 99 - Total Fat: 6.95 g - Total Carbs: 5.69 g - Dietary Fiber: 4.69 g - Protein: 5.49 g.
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BROCCOLI WITHCARAMELIZED ONIONS
Caramelizing onions, by slowly cooking them in a little olive oil until they are richly browned, is a wonderful way to pull flavor out of one of the simplest ingredients.
INGREDIENTS:
2 teaspoons extra-virgin olive oil.1/4 cup sliced almonds.1 medium chopped onion.1/4 teaspoon salt, to taste.4 cups broccoli florets.2 teaspoons balsamic vinegar.Freshly ground pepper to taste.Fresh Lemon.
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DIRECTIONS:
Toast the almonds in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer them to a small bowl to cool.Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 113 - Total Fat: 6.55 g - Total Carbs: 10.46 g Dietary Fiber: 3.65 g - Protein: 4.59 g.
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OVEN ROASTED BROCCOLIThe crispy texture and golden color make this an amazing accompaniment to any dish.
INGREDIENTS:
1 pound of broccoli.2 tablespoons olive oil.Salt and fresh black pepper.
DIRECTIONS:
First, wash the fresh broccoli in cold water. Cut off the ends to prepare 3” tall stalks with florets. Toss the broccoli in a large bowl with 1/2 tablespoon of oil. Add kosher salt and freshly ground pepper to your tasting.Roast at 425°F on a baking sheet covered with aluminum foil until stalks are soft and heads begin to brown and crisp. Use tongs to turn the stalks ½ way through roasting.
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DIRECTIONS:
If you wanted to change things up you could add a touch of lemon or lime juice. You can also set aside some chopped parsley and/or crumbled low-fat feta cheese to sprinkle on after roasting. For a Southwest flair, toss with red pepper flakes and fresh chopped pico de gallo.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 131 - Total fat: 4.17 g - Total carbs: 42 g -Dietary fiber: 9.27 g - Sugars: 2.09 g - Protein: 5.80 g.
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cabbageWHEN WAS THE LAST TIME
YOU ATE CABBAGE?If you are asked about what’s your favorite veggie, I am sure cabbage
will not cross your mind! Your are not alone, many people have prejudices against this intriguing and nutritious vegetable. But wait! After
you know its nutritional and healthy benefits you will change your attitude towards cabbage because this ancient and humble veggie can do miracles for you.
Cabbage is a cruciferous vegetable, a broad family of common vegetables that also include brussels sprouts, cauliflower, bok choy, kale, and broccoli. The three most popular varieties of cabbage differ shape, texture, and color of their leaves. The green cultivar’s head is tight and has outer leaves light- to medium-green and white inside leaves.
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Cabbage is rich in fiber and low in calories, one cup of this cole contains just 33 calories compared to a cup of bread that yields 240
calories. Also, cabbage provides polyphenols, antioxidants, minerals, and vitamins (more than an orange) that boost your immune system and
may play a role in preventing cardiovascular diseases, diabetes, skin problems, and Alzheimer. It’s considered a natural antibiotic that help
protect gastrointestinal mucosa. Just like its cousins broccoli, Brussels sprout, and cauliflower, cabbage has anti-inflammatory properties.
However, what really has impressed scientists is the cabbage potential for preventing various types of cancer due to its content of some sulfur containing compounds called sulforaphanes.
Its versatility for food preparation makes easy to include cabbage in your menu to enjoy its multiple benefits.
CABbAGE
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Cabbage can be consumed steamed, as meat sauce, as a dish side, puree, fermented, or simply raw as part of a delicious salad, which is
the healthiest way of consuming it while preventing bloating and retaining its essential nutrients.
There is no secret to choose and store a good cabbage head. Go for those that feel crunchy, compact, and heavy. Avoid those with spots or insect bites in their leaves. You can keep cabbage in plastic perforated bags for up to 3 weeks. Prepared as sauerkraut or similar preparations, they can last much longer.
Cabbage can be grown in many types of soils and it is an excellent plant to keep in your garden. Besides being healthy it’s a cheerful and ornamental plant!
cabbage
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LATIN CABBAGE AND CORN SALAD
I never get tired of eating crispy and crunchy cabbage. This latin-style salad is a delicious option with the flavors being bright and fresh.
INGREDIENTS:
FOR THE SALAD:
1 small head green cabbage, trimmed, cored, and shredded1/2 small head red cabbage, trimmed, cored, and shredded1 (15-ounce) can corn kernels1 bunch fresh cilantro, washed, dried, and finely chopped1 bunch scallions, washed, dried, and thinly sliced into rounds1 T chopped Garlic
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FOR THE DRESSING:
2 limes, juiced1/4 cup red wine vinegar
1 teaspoon salt1 tablespoon fresh black pepper
1/3 cup extra-virgin olive oil
DIRECTIONS:
Make the dressing by whisking all the ingredients together in a small bowl. Toss all the salad ingredients together in a large mixing bowl. Just before serving, toss the salad with the dressing. Keep refrigerated and covered until ready to use.
NUTRITIONAL FACTS:
Servings: 6 - Calories: 70 - Total Fat: 0.92 g - Total Carbs: 15.41 g -Dietary Fiber: 2.27 g - Protein: 2.84 g.
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CauliflowerTHE VEGGIE YOU SHOULD NOT OVERLOOK,
HERE’S WHY!
Cauliflower is a great vegetable that many of us underestimate and set aside because of its strong aroma or because we don’t know how to cook it. But, I can assure you that after reading this article, cauliflower will be shining star on your dinner table!
Cauliflower belongs to the cruciferous family along with other well-known veggies including broccoli, brussels sprouts, cabbage, collard greens, and kale that we have talked about in previous arti-cles. The cauliflower head is composed of a compact white inflo-rescence whose shape resembles that of a human brain. Its ap-pearance is similar to those like broccoli and cabbage with bright green outer leaves and clear midribs.
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cauliflower
As a cruciferous vegetable, cauliflower exhibits many beneficial effects on numerous aspects of health due to its high content of sulfur-containing compounds such as Isothiocyanates, responsible for blocking cancer cells multiplication and promoting apoptosis (programmed death of cancer cells). Consuming a diet rich in cruciferous veggies has been associated with a significant reduction of cancer risk, particularly prostate, breast, colon, and lung cancer. In addition, it may help prevent cardiovascular disease and seems to be effective in reducing diabetes complications.
On the other hand, cauliflower is rich in calcium, magnesium, phos-phorus, potassium, vitamin C and B-Complex, fiber, and folate, all of which are essential nutrients that must be part of our regular diet. When cauliflower is cooked, it releases strong smells coming from the sulfur compounds mentioned above. This bad smell becomes more unpleasant as cooking time last longer.
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cauliflower
You can minimize smell and get a crunchy texture while retaining most nutrients if you cook it briefly. It is best to eat cauliflower raw, steam or sauté to enhance its flavor and preserve its nutritional and therapeutic attributes. Cauliflower also comes with some undesirable side effects for some people. It contains non-digestible carbohydrates that may cause gas and bloating in the digestive system.
When purchasing cauliflower look for firm, clean, and compact curd surrounded by many thick green leaves. Although leaves usually are not eaten, they are an indication of freshness. Spotted or brownish-colored cauliflower should be avoided. Select buds that are close together and compact, not separated.
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cauliflower
Back from the super, store uncooked cauliflower in a perforated plas-tic bag in the refrigerator where it will keep its nutritional, organolep-tic, and therapeutic qualities for up to a week. Don’t wash it under water until you are ready to consume it.
Remember, fruits and green vegetables are foods that can really im-prove your life-quality. Most scientists agree that a diet rich in vegeta-bles will result in numerous benefits for your health and that’s enough motivation to learn the best way to buy and prepare them.
Add cruciferous veggies to your diet and you will maintain health as strong as steel!
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INGREDIENTES:
1 large head of fresh cauliflower.Water, for boiling.1 large shallot, roughly chopped . 1 large garlic clove, chopped.2 ounce asiago cheese, grated.4 ounce fat free plain Greek yogurt.Salt and pepper to taste.Fresh chopped basil for garnish.
ASIAGO SMASHED CAULIFLOWER
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DIRECTIONS:
In a large stock pot over high heat, bring the water to a boil and add the cauliflower. Boil for 8 minutes or until tender. Drain and set aside.In a food processor, process the shallot, garlic, and asiago cheese until finely diced.Then carefully add cauliflower, Greek yogurt, and seasonings. Hit pulse just a couple times until everything is combined, but not pureed. You want to be careful about how many times you hit 'pulse', because you can process the cauliflower too much and find yourself with thick soup.Empty the cauliflower mixture into a medium sized bowl and give it a taste. Garnish with fresh basil and serve immediately!
NUTRITIONAL FACTS:
Servings: 4 - Calories: 72 - Total Fat: 0.62 g - Total Carbs: 13.08 g Dietary Fiber: 4.21 g - Sugars: 6.01 g - Protein: 5.63 g.
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The flavor of this vegetable and the vibrant color purple make this dish not only delicious but beautiful on a plate.
INGREDIENTES:
1 head purple cauliflower.1 red bell pepper.1 bunch of spring onions.5 cloves fresh garlic.1 tablespoon fresh ginger.1/3 cup olive oil.
ROASTED PURPLE CAULIFLOWER
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DIRECTIONS:
Preheat to 400°F.If the kale is wet, very thoroughly pat it dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle it with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat.Fill two large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. If the kale doesn’t fit, make the chips in batches. Bake until most leaves are crisp, switching the pans back to front.
DATOS NUTRICIONALES:
Servings: 4 - Calories: 233 - Total Fat: 17.79 g -Total Carbs: 15.46 g Dietary Fiber: 5.64 g - Sugars: 5.70 g - Protein: 5.12 g.
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BRUSSELS SPROUTSKEEP YOUR MIND AND TASTE OPEN:GIVE BRUSSELS SPROUTS A TRY!
It’s amazing but quite often we wrinkle our nose in front of foods you assume you won’t like to end up loving after trying them! This scene
usually happens with some vegetables such as those of the cruciferous family including brussels sprouts and cabbage, among others, due to their strong smell during cooking and it’s light bitter flavor.
Today, we'll talk about the multiple health benefits of Brussels sprouts. After reading this good news you will be eager to open a place on your plate for this veggie. Brussels sprouts belong to the Cruciferous family and therefore cousins of cabbage and broccoli, among many others. They look like perfect miniature versions of cabbages and grow in bunches of 20-40 on the long stem of the plant. They are green in color typically 2.5-3.5 cm diameter and usually are available year round.
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Like other vegetables of the same family, Brussels sprouts have high content of vitamins C, K and moderate amounts of B-complex and
folate. As far as minerals, they are rich in potassium, phosphorus, iodine, zinc, and manganese. Brussels sprouts are valued for its
precious content on certain bio active compounds called sulforaphanes and indol-3-carbinol that researchers have found that they have anti
inflammatory, antioxidant, and anti cancer benefits.
How to select and store?
Fresh brussels sprouts are sold loose or packed in small baskets without stems. Good quality Brussels sprouts are firm, compact, and vivid green. Avoid those that have small holes or perforations in their leaves since these are usually an indication of insects residing within. Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days.
BRUSSELS SPROUTS
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BRUSSELS SPROUTSHow to prepare and consume ?
Rinse and dry the heads. Trim away the stem ends and any brown outside leaves. Brussels sprout are really easy to cook by grilling,
steaming, or sautéing, and contrary to other Cruciferous veggies rarely are eaten raw. The key is not overcook them to prevent the degradation of
the sulfur compounds and therefore losing their healthy benefits. The taste of overcooked Brussels sprouts might remind you of rotten eggs. Cook them until al dente (firm to the bite); they should be crunchy, slightly sweet, and tasteful.
At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.If you are one of those people that detest brussels but don’t really know why, next time you see them at the “super”, stop and get some. Give them the chance to surprise you with their unique flavor and tons of nutrients. Choose a recipe attractive to you for preparing the brussels and see for yourself that they are no bad at all; in fact, I can bet you will love them!
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SPICY BRUSSELS SPROUTSSALAD WITH ALMONDS AND MINT
This is an amazing flavor combination using mint and almonds. The red pepper flakes wake this dish up with a punch.
INGREDIENTS:
1 pound brussels sprouts. 1/2 cup mint leaves.1 clove garlic.1/4 to 1/2 teaspoon red pepper flakes.2 tablespoons cider vinegar.1/2 teaspoon sea salt.2 tablespoons extra virgin olive oil.1/2 cup roasted almonds.1/3 cup freshly shredded Parmesan cheese.
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DIRECTIONS:
Pull off a layer or two of the darker green leaves on the brussels sprouts. Holding each sprout by the stem end, cut each sprout into
crosswise slices as thinly as possible. Discard the stem nub (that part you've been holding while you cut).
Put "shaved" brussels sprouts in a large bowl. Gather the mint leaves into a bundle and cut into thin strips and add them to the brussels
sprouts.Mince the garlic clove and put in a small bowl with the pepper flakes, vinegar, and salt. Let it sit for 5 minutes. Whisk in the olive oil. Pour the dressing over the salad and toss to coat the brussels sprouts thoroughly.Add the almonds and Parmesan and toss to combine.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 215 - Total Fat: 15.40 g - Total Carbs: 14.59 gDietary Fiber: 6.59 g - Protein: 7.70 g.
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ROASTED BRUSSELS SPROUTS
INGREDIENTS:
1 pound of brussels sprouts. ½ tablespoon of oil.
1 tablespoon chopped garlic.1 lemon sliced thin.Salt and pepper to taste.
DIRECTIONS:
Wash the sprouts, trim ends, and halve lengthwise. Don’t worry about the leaves falling off, as they will roast up crispy.Toss the sprouts in a large bowl with the oil. Add salt and pepper to your tasting.
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Roast at 425°F on a baking sheet until the sprouts are brown and crispy. Use tongs to turn the sprouts halfway through roasting. Be
sure to close the oven door while turning the sprouts to keep the heat captured within.
For some interesting variation after roasting you can drizzle on some flavor with balsamic vinegar or chopped cilantro and lime juice.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 141 - Total Fat: 4.34 g - Total Carbs: 26.14 g Dietary Fiber: 10.63 g - Sugars: 2.65 g - Protein: 6.43 g.
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Roast at 425°F on a baking sheet until the sprouts are brown and crispy. Use tongs to turn the sprouts halfway through roasting. Be
sure to close the oven door while turning the sprouts to keep the heat captured within.
For some interesting variation after roasting you can drizzle on some flavor with balsamic vinegar or chopped cilantro and lime juice.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 141 - Total Fat: 4.34 g - Total Carbs: 26.14 g Dietary Fiber: 10.63 g - Sugars: 2.65 g - Protein: 6.43 g.
OTHER DELICIOUSAND IMPORTANT
CRUCIFEROUS RECIPES
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KaleCRISPY KALE CHIPS
INGREDIENTS:
1 large bunch of kale, tough stems removed, leaves torn into pieces (about 16 cups).1 tablespoon extra-virgin olive oil.1/4 teaspoon salt.
DIRECTIONS:
Preheat to 400°F. If the kale is wet, very thoroughly pat it dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle it with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat.
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Fill two large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. If the kale doesn’t fit, make the chips in batches. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 28 - Total Fat: 2.27g - Total Carbs: 1.68g -Dietary Fiber: 0.34g - Sugars:0g - Protein: 0.55g.
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chardSWISS CHARD OF LOVE
I discovered swiss chard many years ago at a local farmers market. It had been freshly picked and it was so sweet and buttery. It was then I learned that freshness was the key determinant to whether chard was delectable or detestable.
INGREDIENTS:
1 large bunch of fresh Swiss chard1 small clove garlic, sliced2 Tbsp olive oil2 Tbsp waterPinch of dried crushed red pepper1 teaspoon butterSalt
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DIRECTIONS:
Rinse out the swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard. Roughly chop the leaves into inch-wide strips.CHeat a saucepan on a medium heat setting, add olive oil, a few small slices of garlic and the crushed red pepper. Sauté for about a minute. Add the chopped Swiss chard leaves. Cover.Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. Flip the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again. Check for doneness after another 5 minutes (remove a piece and taste it). Add salt to taste, and a small amount of butter. Remove the swiss chard to a serving dish.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 43 - Total Fat: 2.35 g - Total Carbs: 4.84 g Dietary Fiber: 1.83 g - Protein: 2.09 g.
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RED CHARDAND CARAMELIZED ONIONS
This dish is good hot or at room temperature. Caramelized onions add a sweet note to the red chard, and capers and kalamata olives add a salty bite to this delicious dish.
INGREDIENTS:
1 large yellow onion, chopped 2 tablespoons olive oil 1 teaspoon brown sugar 1 bunch red Swiss chard, rinsed and chopped 1/4 cup kalamata olives 2 tablespoons capers 1/2 teaspoon coarse sea salt, or to taste freshly ground black pepper to taste 1 lemon, juiced
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DIRECTIONS:
In a cast iron skillet, cook onions in olive oil over medium-high heat until they begin to brown. Stir in brown sugar, and continue cooking for a few minutes.When onions are brown and tender, stir in chard and olives.Cook until chard is slightly wilted. Stir in capers and salt, and continue cooking until chard is completely wilted, about 3 minutes. Season with black pepper and squeeze lemon over the top.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 106 - Total Fat: 7.63 g - Total Carbs: 8.67 g -Dietary Fiber: 2.69 g - Protein: 2.52 g.
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Steaming this popular vegetable with chile, garlic, and ginger really spices things up. I love baby bok choy for its small size and tender leaves, but this recipe can also be made with regular bok choy sliced lengthwise into 1 1/2-inch pieces.
INGREDIENTS:
2 teaspoons Canola oil.1 red jalapeno chile, seeded (optional) and thinly sliced.2 garlic clove, thinly sliced.1 piece (1 inch) fresh ginger, peeled and thinly sliced.1 pound baby bok choy, cut in half lengthwise.3 tablespoons water.Coarse salt.
Baby Bok ChoyBABY BOK CHOY WITH
CHILE, GARLIC, AND GINGER
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DIRECTIONS:
Heat the oil in a large skillet over medium-high heat. Cook jalapeno, garlic, and ginger for 1 minute. Add bok choy and water, and steam, tightly covered until tender, 7 to 8 minutes. Uncover, and cook until any remaining liquid evaporates. Season with salt.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 102 - Total Fat: 7.10 g - Total Carbs: 9.43 g - Dietary Fiber: 3.68 g Protein: 1.86 g
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I love roasting vegetables. So why not bok choy, The leaves crisp up quickly, while the body of the bok choy retains its water and crunchi-ness.
INGREDIENTS:
Baby bok choy (The tiny ones that are around 4-5 inches long. 2 T Olive oilKosher saltBlack pepper
BOK CHOY ROASTED BABY BOK CHOY
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DIRECTIONS:
Heat oven to 400-450 F, or you can use your broiler if you have a good hot one. Halve the bok choy. Toss with a bit of olive oil (It doesn't take much!) and kosher salt and pepper to taste. Spread boy choy in single layer on cookie sheet. The oil should keep them from sticking to the pan, but you can use parchment paper or foil if you prefer.Roast at 400-450-ish F until leaves are crispy and beginning to blacken. Watch them carefully or you'll end up with blackened bok choy! Alternatively, you can put them under a broiler. Variations: add some zested lemon or lemon juice.
VARIACIONES: adiciona algo de ralladura de limón o jugo de limón.
NUTRITIONAL FACTS:
Servings: 4 - Calories: 87 - Total Fat: 6.64g - Total Carbs: 6.58g -Dietary Fiber: 2.83g - Protein: 1.45g.
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