food Archives - Page 3 of 5

Rack of Lamb with Mint Pesto

This recipe updates the classic combination of mint and lamb by creating an easy pesto to season the meat.

I came across this recipe for Rack of Lamb with Mint Pesto a few years back in Williams-Sonoma Essentials of Grilling, a must-have cookbook with many delicious recipes to choose from.

This dish was a definite hit with my family. The recipe updates the classic combination of mint and lamb by creating an easy pesto to season the meat. Coated with a final layer of breadcrumbs, the lamb develops a toasty, incredibly flavorful crust. The pesto is made with mint that I grow in my garden, so it is nice and fresh. For the lamb, I use a New Zealand rack of lamb, which is smaller, and I prefer to use panko breadcrumbs.

Rack of Lamb with Mint Pesto

Ingredients:

For Mint Pesto:

1 cup lightly packed fresh mint leaves

2/3 cup lightly packed fresh parsley sprigs

¼ cup pine nuts

3 cloves garlic, freshly chopped (optional)

1 tsp grated lemon zest

1 tbsp fresh lemon juice

salt

pepper

¼ tsp red pepper flakes

1/3 cup extra virgin olive oil

½ cup grated Parmesan cheese

For the Lamb:

2 ½ cups panko or coarse dry bead crumbs

2 racks of lamb, 1 ¼ – 1 ½ lb each

Makes 4 to 5 Servings

To make the mint pesto, combine the mint, parsley, pine nuts, garlic (if using), lemon zest and juice, ½ teaspoon salt, ½ teaspoon pepper, and red pepper flakes in a food processor. Pulse until all ingredients are finely chopped, then process, stopping to scrape down the sides of the work bowl once or twice, until a coarse puree forms. With the motor running, pour in the olive oil and process until it is well-blended, 5- 10 seconds. Transfer to a bowl and stir in the cheese. Let the pesto stand at room temperature for 15 minutes, or cover and refrigerate for up to 24 hours before using.

Spread the breadcrumbs on a large plate. Smear the pesto over the lamb rack, covering all sides, then dredge the lamb in the crumbs to cover the pesto coating. Pat extra bread crumbs onto any areas that are not coated.

Place lamb racks on their sides on a grill rack away from the heat elements. Cover the grill and cook, turning the racks over once until nicely browned and crusty, 12 to15 minutes per side for medium rare, or until done to your liking.

To test for doneness, insert an instant-read thermometer into the thickest part of the rack away from the bone. It should register 130 degrees. The temperature will rise another 5-10 degrees while resting.

Transfer the lamb racks to a cutting board, cover loosely with aluminum foil, and let rest for 5 minutes. Cut the racks into chops. Serve with your favorite vegetable and salad. Enjoy!

Nutribullet: The Healthy Green Drink Diet

I was happily surprised at how good and easy to drink these recipes are!

The idea of using whole, healthy foods for their healing properties isn’t necessarily new, but with increasing awareness about the negative long-term health effects of our over-processed Western diet, it has been getting more attention lately. We’ve recently had good reason to improve our diet at home; my husband was diagnosed with hemochromatosis, a genetic disease that causes the body to absorb too much iron from the foods you eat. Learning about this condition has inspired us to focus on adding more fresh vegetables and fruits to our diet, which isn’t as easy as it might sound for a busy family that doesn’t have time for cooking. We bought a Nutribullet and accompanying book called The Healthy Green Diet.

I have to admit, I was a bit skeptical. How could drinks made from a combination of greens, vegetables, and fruit be tasty enough to keep us on track? However, I was happily surprised at how good and easy to drink these recipes are!

The benefit to the Nutribullet, as opposed to a juicer, is that you are using the whole fruit or vegetable. Instead of only the juice, you get all of the fiber as well as nutrients in parts of the food that are discarded with a juicer. The difference between the Nutribullet and a regular blender is that you can easily obtain a smooth texture from foods you wouldn’t normally be able to blend. This means you can create drinks from raw, whole foods in very little time, giving your body a big dose of nutrients all at once.

I will admit, my husband and I have a slightly different focus on the recipes we like to try from the The Healthy Green Drink Diet book. Because he is concerned with improving his diet for health, he uses more of the detoxifying and anti-inflammatory recipes. Before each section of recipes, the book describes the benefits of certain greens, vegetables, and fruits, as well as other ingredients like spices and green tea. You can then focus on recipes using the foods that offer the benefits you want. Here’s an example of a detoxifying recipe:

Toxin Tamer

50% beet greens (i.e. half-full container)

2 stalks celery

1 lemon, peeled

1 pinch cayenne pepper

water: fill to MAX line.

Extract, and enjoy!

I really was surprised at how good the drinks are that we’ve tried, including some designed for other benefits like beauty or a good night’s sleep. My favorite drink, which tastes like a dessert, helps you sleep. It’s so good!

Sleepy Pie

1/4 cup cooked oatmeal

2 dates

12 cashews

1 tsp cinnamon

almond milk to MAX line

The beauty recipes are designed to give you nutrients that contribute to healthy skin, hair, and nails. This example contains goji berries, which are good for your skin, and almonds, which have been shown to clear the skin and heal blemishes.

Sipping Pretty

1/4 cup goji berries

1/4 cup almonds

2 tbsp raw cocoa

1 1/2 cups almond milk

These recipes aren’t meant to replace meals, but to supplement a healthy diet. They are also a great way to get greens and other veggies into kids. If the color isn’t appealing, you can hide it in a colorful cup with a lid and straw. As you try recipes and adjust for your taste, you learn what food combinations you enjoy and can customize the recipes. You can also add your own ingredients, such as protein powder.

The Nutribullet is a worthy investment for other reasons as well. In addition to making drinks, you can use the included flat (or milling) blade to grind fresh herbs, chop nuts, and mill grains. You can even make your own nut butters as well as custom spice blends. In other words, the Nutribullet isn’t one of those kitchen gadgets that has one specific use. It is versatile, easy to clean, and definitely more capable than a basic blender. The Nutribullet Blog is an incredible resource for additional recipes, including soups and salad dressings, so you can get the most out of this handy appliance.

Do you have any green smoothie or Nutribullet recipes you love?

Lobster and Shrimp Salad

Last week I wanted to make a light and simple meal and, not being able to find just the right recipe, I decided to make a dish using lobster and shrimp

I am always looking for new recipes for easy meals, especially in the summer. Last week I wanted to make a light and simple meal and, not being able to find just the right recipe, I decided to make a dish using lobster and shrimp. I put together a Lobster and Shrimp Salad that tasted amazing! When placed on a bed of lettuce, it is a perfect summer dish for lunch or dinner, ideal on those days when it is just too steamy for a warm meal.

To make this dish, I used lobster meat and shrimp that were already cooked. You can certainly cook the seafood yourself, either just before making the salad or up to a day in advance. Keep in mind that if you buy raw seafood, you will need more than the following recipe calls for. The amount of each seafood can also be adjusted to your taste; for example, I prefer more lobster than shrimp.

The olives I use are from Whole Food, though you can use any that you prefer. Using fresh herbs, whether you pick them from your own garden or buy them, will always give your recipes more flavor. I strongly recommend using fresh herbs whenever possible!

Lobster and Shrimp Salad

Serves 2 (or 4 as a side dish)

Ingredients:

1lb lobster tails, cooked

½ lb large shrimp, cooked

½ cup pitted Mt Athos green olives with Sicilian herbs, cut into quarters

½ cup pitted black olives with Herbs de Provence, cut in half

½ cup olive oil

¼ tsp coarse ground black pepper

½ cup finely chopped fresh basil and parsley (total, adjust to taste)

1 tbsp fresh lemon juice

romaine lettuce leaves, optional

Whisk together olive oil, lemon juice, black pepper, basil and parsley. Set aside.

Cut lobster tails and shrimp into small chunks and place in a medium bowl. Add olives to seafood, then pour on the olive oil mixture and toss to coat evenly.

Place salad over a bed of romaine lettuce and serve as a main course, or use as a side dish to compliment your favorite fish.

Enjoy!

Mixed Seafood Grill with Anchoiade

Cooking on the grill is a favorite summer activity!

Cooking on the grill is a favorite summer activity! There are so many different meals you can make on the grill. Williams-Sonoma has a Guide to Grilling on their website that can help even an amateur grill cook create a delicious meal. They also offer a wide assortment of grilling essentials that you will need to get started and their rubs, spices, and sauces are a compliment to many dishes.

Williams-Sonoma Grilling Baskets — Grilling baskets make it easier to grill a variety of foods.

Williams-Sonoma Barbeque Sauce — A few sauces available from Williams-Sonoma.

Williams-Sonoma cookbooks are phenomenal; I have an assortment of them, and one in particular that I highly recommend is Essentials of Grilling. It has a wide range of recipes that can take you through the summer without repeating meals!

One recipe we enjoy is from the Williams-Sonoma Seafood Cookbook. It is so easy to make, and a perfect dish for a hot summer night.

I have changed the original recipe to include shellfish and seafood varieties that we enjoy. I also marinate the seafood with an olive oil mixture before grilling. I love the Anchoaide sauce with this dish! This Provencal dipping sauce made with anchovies is the perfect complement to the seafood.

Grilled Seafood — Mixed Seafood Grill with Anchoiade

Mixed Seafood Grill with Anchoiade

1 whole lobster, 1 ½ lb or 2 frozen lobster tails, thawed

1 lb sea scallops

1 lb jumbo shrimp

2 doz little neck clams, cleaned

1 lb mussels, cleaned

1 lb firm fleshed fish fillets such as tuna, salmon, or swordfish (optional)

12 large oysters, cleaned (optional)

½ to ¾ cup Olive Oil

Course black pepper, to taste

½ cup chopped Basil

½ cup chopped Parsley

¼ tsp red pepper flakes

Italian Seasoning to taste

Thick slices French or Italian bread, grilled and brushed on one side with olive oil.

Anchoiade:

In a blender, combine ½ cup extra virgin olive oil, 2 cloves of garlic (optional), 4 oil-packed anchovies, ¼ cup parsley, and 1 tbsp lemon juice and puree until smooth. Pour into a bowl and add ground pepper to taste. You may need to adjust the amounts used according to how much seafood you grill.

Prepare a grill for grilling over medium high heat. Make the anchoiade and set aside.

Prepare the seafood. If using lobster tails, cut them in half down the center and remove the vein. Place on a platter with cleaned clams, mussels, and oysters, if using. Wash and pat dry scallops. Shrimp can be shelled and deveined, or you can grill with shells on. Cut fish fillets into large pieces and place all on platter.

For the marinade, combine the olive oil, pepper, chopped parsley and basil, red pepper flakes and Italian Seasoning. Whisk ingredients together and spoon over the seafood, turning to coating all of the fish and shellfish but reserving some marinade for garnish. You may have to adjust the measurements of the olive oil mixture depending on amount of seafood. Let sit until ready to grill, up to 30 minutes.

I prefer to grill the shrimp, scallops, and fish on a grill grid, but you can place them on skewers to cook as well. If you use wood skewers, soak them in water for at least an hour before grilling to prevent them from burning.

Place a grill basket on the grill and line it with tin foil. Place the marinated clams in the basket and add mussels and oysters after 15 minutes, or when the clams start to open. Keep the foil in the basket folded closed while grilling. When clams and mussels begin to open, unfold foil. Discard any clams, mussels, or oysters that do not open.

Meanwhile, grill the lobster tails, turning until shells are bright red and flesh becomes creamy white. If using a whole lobster, plan on needing about 30 minutes grill time. Grill shrimp until evenly pink and scallops until they are opaque and lightly browned. Grill fish, turning till flesh is opaque and easy to flake.

I place any seafood that is done in the grill basket with the clams and turn the heat down while I wait for the rest to finish cooking.

Transfer all of the fish and shellfish to a warmed platter and drizzle with the remaining olive oil mixture. Garnish with lemons and serve immediately with the grilled bread and individual bowls of the anchoiade.

Serve with a salad of your choice and enjoy this delicious meal!

Morello Italian Bistro

I recently had dinner at Morello Italian Bistro on Greenwich Ave in Greenwich for a friend’s birthday and was reminded why it’s one of my favorite local restaurants!

I remember the firs time I visited the building now occupied by Morello. The dome ceiling has a big brick pattern that I loved looking at. The beautiful atmosphere is still the same. Morello has a really cool bar and the set up of the restaurant is great. It’s just the kind of place where you can relax, feel catered to, and know you are about to take in an outstanding meal!

One menu item I just love is the Butternut Squash Ravioli. It is so light and healthy tasting with the best flavors. Some of my other favorite menu items are Baked Mac & Cheese and Chicken Breast Piccata, but you really can’t go wrong. Morello’s food is always fresh and very well prepared. For dessert, you must try the Bomboloni. These fresh doughnuts with orange-vanilla cream and chocolate sauce are to die for!

To see Morello’s full menu, plan a visit, or make reservations, visit their website. You can also find them on Facebook to keep updated on special events!

Risotto

Risotto is an Italian dish that developed in the regions between the Alps and Tuscany, and is now appreciated all over the world.

Years ago I found an article on risotto, which described step by step how to prepare this delicious dish. Risotto is an Italian dish that developed in the regions between the Alps and Tuscany, and is now appreciated all over the world.

The type of rice best suited for cooking a good risotto is the Carnaroli, but Vialone Nano and Arborio are good choices as well. Depending on the ingredients used, risotto can be a first course, a complete meal, or a dessert. It can easily be prepared in about 30 minutes.

The base for a risotto is made using one of the three types of rice mentioned above, oil or butter, and a battulo, which is an ingredient used t0 flavor a recipe and can include chopped onion, garlic, celery and/or carrot. You also need a cooking liquid and one or more types of cheese.

With this base you can make many different risotto dishes depending on your choice of ingredients such as beef, chicken or pork, fish or seafood, vegetables, legumes, or truffles.

Making a risotto is as easy as following six simple steps. I like to make risotto with seafood. The following recipe also includes one of my favorite vegetables, asparagus.

Risotto with Shrimp and Asparagus

1 1/2 cups of rice
1 lb of large shrimp, peeled and deveined
1 onion, finely chopped
1 cup white wine
4 cups seafood stock
1 bunch of asparagus
1/2 cup finely chopped basil and parsley
2 tbsp butter
1/4 cup Parmigiano Reggiano cheese
salt and pepper to taste

Prepare the shrimp by removing the shell and deveining, if necessary. Rinse under cold water, pat dry, and set aside.

Set a few asparagus stalks aside to use as a garnish. Cut the rest of the asparagus into 1-inch pieces on the diagonal, discarding the bottoms. Steam all of the asparagus for 5 minutes, then place under cold water to stop cooking. Pat dry and set aside.

Place the seafood stock in a saucepan and heat, keeping it warm while you begin the risotto.

In a deep skillet, warm the olive oil. Add the onion (which is the battulo in this recipe) and sauté till translucent.

Add the rice and toast for 3 minutes .

Deglaze the pan with the wine and cook until the liquid evaporates. Add the warmed stock in 1/2 cup increments, allowing each addition to be absorbed before adding more. Continue to cook, stirring, until the rice is tender and creamy, about 20 minutes in total.

Add the shrimp and cook till pink. Add the cut asparagus.

Add finishing ingredients, including the butter, cheese, basil, and parsley. Season with salt and pepper. Stir well to combine. Place the few whole asparagus on top of the dish with some parsley sprigs for garnish.

Serve this dish with your favorite crusty bread and a salad. Enjoy!

Women Chefs

If my daughters were to pursue cooking as a career, they would certainly have some impressive role models to follow.

Everyone who knows me knows I don’t cook. I wish I had the time for it! My mom and grandma are amazing home chefs though. They take risks and are willing to try new things. I appreciate the craft of cooking well and hope my children follow in their grandmother’s footsteps when it comes to preparing food rather than mine!

If my daughters were to pursue cooking as a career, they would certainly have some impressive role models to follow. The world of professional cooking is still a male-dominated place, but thanks to women like Julia Child who paved the way for others, many female chefs have become household names and even celebrities in their own right. Three I really enjoy are Lidia Bastianich, Giada de Laurentiis, and Ina Garten, better known as Barefoot Contessa.

Lidia Bastianich is so much more than a famous television chef. She is a woman who turned her passion for food into a thriving entertainment business. She is the author of several cookbooks and founder of Tavola Productions, an entertainment company that produces great broadcast productions. Along with her son Joe, also a well known chef, Mario Batali, and Oscar Farinetti, Lidia opened Eataly, one of my favorite NYC spots. She teaches culinary classes and has her own line of high quality kitchen products as well as Nonna’s Foods, a platform which allows her to distribute her own food products. As if all that must not keep her busy enough, Lidia also produces award-winning wines at Bastianich Vineyard in Friuli and La Mozza Vineyard in Maremma, Italy. The sheer amount of drive Lidia must have to accomplish so much from her love of good food is so inspiring!

sole meuniere lidia bastianich — Lidia’s recipe for Sole Meuniere.

lidia bastianich favorite recipes cookbook — Lidia’s Favorite Recipes, one of the author’s most popular cookbooks.

I’m also a big fan of Giada de Laurentiis. My mom often uses Giada’s recipes and I think the appeal lies in her simple, easy-to-follow techniques for preparing amazing food. She really helps you feel like you can prepare something fantastic without a lot of complicated steps. Giada was born in Rome and grew up in a family that placed great importance on time in the kitchen. Her grandfather was a film producer as well as a restaurant owner, so perhaps Giada was destined to become a popular television chef. She was professionally trained at Cordon Bleu in Paris and eventually started her own catering company. She was “discovered” by a Food Network executive who read an article in Food and Wine Magazine about the de Laurentiis family in 2002. Her show “Everyday Italian” earned an Emmy and turned Giada into one of the most recognizable chefs in America today. She has also authored several cookbooks and has her own line of cookware. Giada’s enthusiasm for the food she prepares is infectious!

giada de laurentiis 2 — Giada de Laurentiis

spaghetti with swiss chard and pecorino giada de laurentiis — Giada’s recipe for Spaghetti with Swiss Chard and Pecorino Cheese.

everyday italian giada de laurentiis cookbook — Everyday Italian by Giada de Laurentiis

Ina Garten, better known as Barefoot Contessa, is another noteworthy woman of the culinary world. Unlike most well known cooks, Ina never trained to be a professional chef. In fact, she used to work in the White House Office of Management and Budget but felt the desire to do something more creative. One day, she read about a specialty food store for sale in the Hamptons, drove out to see it, and on a whim made the owners an offer she didn’t expect them to accept. They did accept, and Ina began the career that eventually led to her becoming a household name. After 18 successful years with her Barefoot Contessa food store, Ina sold the place to two employees and set about writing her first cookbook. It was a hit that she followed up with several more cookbooks before earning her own Food Network show. I think Ina Garten’s popularity with home cooks comes from her healthy approach to real food, using whole, fresh ingredients rather than anything artificial. She has a talent for making everything she prepares look delicious and simple. She also has a beautiful blog where she shares recipes and experiences. If you can’t travel the world to experience great food, Ina’s blog is the next best thing!

ina garten barefoot contessa 2 — Ina Garten, also known as Barefoot Contessa

ina garten greek panzanella salad — Greek Panzanella Salad recipe by Ina Garten

barefoot contessa cookbook — Barefoot Contessa Cookbook

Whatever my girls decide to pursue in life, I hope they go after it with the same drive, passion, and creativity as these three talented chefs!

Truffle Salt from Olive That and More

Not long ago, Jessica, my project manager, discovered a store in Montclair, New Jersey called Olive That and More.

Not long ago, Jessica, my project manager, discovered a store in Montclair, New Jersey called Olive That and More. Specializing in olive oils, balsamic vinegars, and sea salts from around the world, Olive That and More is a foodie’s dream come true, but the store’s cleverly designed interior is the icing on the cake. With shelves and other components from the location’s previous tenant (a garden store) along with custom light fixtures created by the owner, Olive That exudes a rustic and welcoming atmosphere that encourages shoppers to taste, sample, and learn about all of the incredible products on display.

The staff at Olive That are very helpful and more than willing to answer any questions about their products or offer suggestions for cooking, serving, or buying gifts. In addition, the store hosts events such as tastings and sometimes partners with local chefs for special dinner events. Even their Facebook page is a great resource for recipes and ideas!

When you walk into Olive That, you immediately notice how many of the products are available for tasting. There are bowls of bread for sampling different oils and vinegars as well as salt shakers that allow you to taste different salts before purchasing. One of the more unique items available at Olive That is truffle salt. Jessica seems to have become addicted to the stuff, even keeping some on her desk at work to sprinkle over her lunch or add to a bowl a popcorn!

You may be thinking, “What is truffle salt?” The description from Olive That sums it up perfectly: All-natural Fusion Black Truffle Salt combines the distinct taste of black truffles with pure sea salt crystals to create an uncommonly delicious flavoring. A creative chef’s dream, black truffle salt adds a hint of earthy, mushroomy flavor to beef, eggs, potatoes and pasta.

Truffle salt is used as a finishing touch or garnish for cooked food, not an ingredient to add while cooking. It has an intense, strong flavor that truffle lovers are sure to appreciate! It’s lovely when sprinkled on vegetable soup or seafood; just keep in mind that a little goes a long way! Olive That offers two “strengths” of truffle salt: their original version as well as a stronger truffle salt. These salts are stored in large containers, and when the staff refills the smaller bottles of salt, the aroma fills the entire store!

I hope you have the opportunity to visit Olive That soon to experience their amazing products and learn from their knowledgeable staff!

Heart Healthy Foods

By eating a variety of foods, including fresh fruit, vegetables, whole grains, fish, nuts and more, you are getting the different nutrients which are needed to protect your heart and blood vessels.

February is American Heart Month. Keeping this in mind, I went to the Web MD website with a list of the 25 Top Heart Healthy Foods. These foods are loaded with heart healthy nutrients that help protect your cardiovascular system. By eating a variety of foods, including fresh fruit, vegetables, whole grains, fish, nuts and more, you are getting the different nutrients which are needed to protect your heart and
blood vessels. I am very conscious of the meals I prepare and the ingredients I use in those meals. I buy fresh herbs, produce, and vegetables and use olive oil when I cook. We eat fish more than once a week and eat plenty of fresh fruit, so I am definitely into eating healthy.

I decided to highlight a few of the foods they recommended in the Web MD article. It would be well worth your time to read the entire article. You might be surprised to see that many of the foods are ones you probably already eat regularly!

tuna heart healthy food — Tuna is a good source of Omega-3s.

asparagus heart healthy food — Asparagus has B-complex vitamins and heart protective antioxidants.

carrots heart healthy food — Carrots are a top cholesterol fighting food and may help control blood sugar levels and reduce the risk of developing diabetes.

walnuts heart healthy food — Walnuts: a small handful a day may lower your cholesterol and reduce inflammation of the arteries of the heart.

oatmeal — Oatmeal can help your heart by lowering LDL, the bad cholesterol.

blueberries heart healthy food — Blueberries have an extensive list of nutrients that support heart health.

I have a great recipe featuring a popular heart-healthy food. This tuna dish is a favorite in our house, especially when my husband returns from an offshore fishing trip with fresh tuna. The original recipe is from a Williams Sonoma cookbook titled “Essentials of Grilling,” a great book to have! I have changed it some to suit our tastes, of course, and I hope you enjoy it!

Tuna with Wasabi Creme

tuna with wasabi cream copy — Tuna with Wasabi Creme

Ingredients
Soy sauce, less sodium preferred
½ cup White Sesame seeds
½ cup Black Sesame seeds
4 Ahi Tuna Steaks, 6oz each, 1 inch thick

Wasabi Creme
1 cup crème fraiche
2 tsp. wasabi powder, or to taste
Chopped chives for garnish

In a shallow dish, add the soy sauce. On a piece of wax paper, mix the white and black sesame seeds. Dredge each piece of tuna in the mixture, then place in soy sauce, turning to coat. Add any left over sesame seeds to tuna, cover, and refrigerate for 1 to 2 hrs.

To make wasabi crème, in a small bowl stir together the crème fraiche and wasabi powder. Cover and refrigerate until ready to serve. Add chives just before serving.

Grill your fish, turning once, until it is seared on the outside and rare on the inside, 3-5 minutes per side. If you prefer your tuna cooked through, leave it on the grill for 1 – 2 minutes longer per side. You can also cook the fish in a heavy skillet on high heat.

Transfer the tuna steaks to warm individual plates. Garnish the wasabi crème with the chives, and pass at the table.

Serve with grilled or lightly steamed asparagus, dressed with an olive oil and herb mixture of chopped basil, parsley, and black pepper. Enjoy!

Superfoods for 2013

Superfoods are known to prevent disease, help control weight, and maintain overall health.

Here we are at the start of the New Year, when many people are feeling more health conscious! Between the television shows, tabloids, and fitness club offers, we’re all reminded of our options for eating and staying healthy. Hopefully, the motivation to create healthier eating habits and consistent exercise routines will turn into long-term commitments that last throughout the year.

I recently came across a recipe for kale and knew I wanted to try it. Then I thought, “Why not write about healthy eating in general?” While looking through magazines and websites for ideas and recipes, I came across a Cooking Channel article called Superfoods: Nutrient-Rich Foods to Eat Every Day. These superfoods are known to prevent disease, help control weight, and maintain overall health.

Here are a few of the 21 foods recommended by the Cooking Channel. To see the rest of the list, click here for the full article.

kale superfood — Kale: High in lutein and several vitamins, lowers the risk of cancer, and helps detoxify the body.

sweet potato super food — Sweet Potato: Great source of Vitamin B-6 and dietary fiber as well as Vitamin A. Good for eye and skin health.

salmon superfoods — Wild Salmon: Omega-3 fatty acids provide a number of important health benefits. Salmon is also a good source of Vitamins D and B-12, selenium, and protein.

almonds superfood — Almonds: Protein, healthy fats, calcium, magnesium, antioxidants, and Vitamin E. Enjoy them whole, raw, and without salt for maximum benefit.

dark chocolate superfood — Dark Chocolate: A powerful antioxidant with many benefits for the heart.

I hope you enjoy this recipe for kale from Giada DiLaurentiis. She is a favorite chef and author of mine! Her cookbooks are great, and her recipes are delicious and easy to follow. Her Spicy Parmesan Green Beans and Kale will convince you that eating healthy doesn’t mean eating bland or boring!

Spicy Parmesan Green Beans and Kale

Ingredients

3 tablespoons olive oil
1 onion, sliced
1/4 pound cremini mushrooms, trimmed and quartered (about 14 mushrooms)
1 1/2 pounds green beans, trimmed and slice into 1-inch pieces
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/4 cup white wine
1/2 teaspoon red pepper flakes
1 bunch kale (1/2 pound), rinsed, stemmed, and roughly chopped
2 tablespoons lemon juice (about 1/2 a lemon)
3 tablespoons finely grated Parmesan

Directions

Warm the olive oil in a large, heavy saute pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.

SERVES: 6 (SIDE); Calories: 138; Total Fat: 8 grams; Saturated Fat: 2 grams; Protein: 5 grams; Total carbohydrates: 15 grams; Sugar: 5 grams; Fiber: 4 grams; Cholesterol: 1 milligram; Sodium: 830 milligrams