Chapter 1: Delicious Dark Greens
Roasted, steamed, raw, or sautéed, we could all use an extra dose of green vegetables in our diet. Why? Because vegetables, especially dark leafy vegetables, are nutritional powerhouses packed with fiber, calcium, antioxidants and almost every vitamin from A to K. I could write a book on the health benefits of vegetables alone, but for now a few include improved blood circulation, lower cholesterol, healthier intestinal flora, increased energy, improved kidney and liver function, and even clearer congestion. Vegetables can sometimes be challenging to integrate, especially if you usually find them unappetizing. In this chapter, I’ll show you how to make greens tasty by pairing them with the perfect, complementary ingredients.
Broccoli and Tempeh Curry with Caramelized Onions
Prep time: 15 minutes
Cook time: 35 minutes
Ingredients
Serves 2
3 cups broccoli
One block tempeh
1 medium yellow onion
3 garlic cloves, minced
1 cup coconut milk
2 tsps curry powder, or to taste
2 tbsps coconut oil
2 tbsps tamari, or to taste
½ cup brown rice or quinoa (optional)
Method
- Bring 4 cups water to a boil.
- Cut broccoli into florets and parboil for 3–4 minutes, or to desired texture. Strain and set aside.
- Bring 2 cups water to a boil. Cut block of tempeh in half the short way, then the long way.
- Parboil tempeh for 5–7 minutes, or until tender. Strain and set aside. Allow to cool, then slice into thin strips.
- Chop onion and garlic.
- Add two tablespoons coconut oil to pan and bring to medium heat.
- Add onions and garlic to pan and cook for 5–7 minutes, or until translucent.
- Add broccoli and tempeh to pan, along with curry powder and tamari.
- Sauté for 5–7 minutes, combining well.
- Add coconut milk, reduce to low heat and cover. Simmer 8–10 minutes.
- Serve as-is or over brown rice or quinoa.
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries
Prep time: 15 minutes
Cook time: 30 minutes
Ingredients
Serves 2
2 cups Brussels sprouts
¼ cup dried cherries
¼ cup pine nuts
2 tbsps olive oil
Sea salt, to taste
¼ cup grated Parmesan cheese (optional)
Method
- Preheat oven to 350°F.
- Bring 3 cups water to a boil.
- Trim ends and wash Brussels sprouts well.
- Parboil for 7–9 minutes or until fork-tender.
- Transfer to large mixing bowl.
- Chop dried cherries into small pieces.
- Toss Brussels sprouts with olive oil, dried cherries, pine nuts, and salt.
- Transfer to baking sheet, ensuring the Brussels sprouts are in one layer, and roast for 15 minutes, or until golden-brown.
- Sprinkle with Parmesan if desired and serve.
Vegetable and Tofu Stir-Fry
Prep time: 15 minutes
Cook time: 30 minutes
Ingredients
Serves 2
1 medium onion
1 red pepper
1 medium zucchini
1 lb shiitake mushrooms
1 block tofu
2 tbsps sesame oil
1 tbsp minced ginger
½ cup coconut milk
2 tbsps tamari, or to taste
1 tbsp honey (optional)
½ cup basmati rice (optional)
Method
- Wrap raw tofu in paper towels or clean dishcloth and press with book or other heavy object for an hour or more to remove as much liquid as possible.
- Slice onion thin.
- Wash and pat dry pepper and zucchini and dice.
- Slice mushrooms thin.
- Simmer sesame oil on medium heat in pan and add onions first. Cook 5–7 minutes or until translucent.
- Add peppers, zucchini, and mushrooms and cook for 5–7 minutes until caramelized.
- Slice tofu thin and add to pan. Cook for 5 minutes.
- Add minced ginger, honey, coconut milk, and tamari.
- Stir well, reduce heat, cover, and simmer for 5 minutes.
- Serve over basmati rice or as-is.
Zucchini Noodles with Pesto and Grilled Focaccia
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients
Serves 2
3 large zucchini
8 oz focaccia, or two slices
2 bunches basil
½ cup pine nuts, toasted
Juice of 1 lemon
¼ cup extra virgin olive oil
1 tbsp sea salt, to taste
Black pepper, to taste
¼ cup Parmesan cheese (optional)
Method
- Wash, pat dry, and trim zucchini ends. Create noodles using a spiralizer tool.
- Option: Sauté your “noodles” in olive oil over medium-high heat for 4–6 minutes. Add salt and black pepper to taste.
- Wash and dry basil and add to blender with pine nuts, lemon, extra virgin olive oil, and salt.
- Blend until smooth, adding more olive oil and/or water as needed.
- Toss zucchini noodles with pesto and top with Parmesan, if desired.
- Bring 1 tablespoon olive oil to medium heat in pan and toast focaccia in olive oil. Serve alongside pesto-zucchini noodles.
Massaged Kale Salad with Lemon Vinaigrette
Prep time: 15 minutes
Cook time: 0 minutes
Ingredients
Serves 2
1 large head kale
1 English cucumber
Juice of 2 lemons
3 tbsps extra virgin olive oil
1 tbsp dried oregano
Sea salt, to taste
Black pepper, to taste
Method
- Wash and dry kale.
- Remove leaves from stalks and slice into thin ribbons. Transfer to large mixing bowl.
- In small mixing bowl, add lemon juice, olive oil, oregano, salt, and pepper. Whisk thoroughly.
- Pour dressing over kale and massage for a minute with clean hands, kneading and rubbing.
- Toss in sliced cucumber and serve with extra fresh cracked black pepper, if desired.