Archive for April 6, 2009

GARLIC KALE WITH CHICKPEAS & TOASTED SESAME

yum! i had NO idea that kale was edible (you know that garnish vegetable you normally get?) not only that, but it is a very nutrient-dense vegetable with over 1300% of your daily vitamin k requirement, 190% of vitamin A requirement, 88.8% of vitamin C, 25% of manganese, and so much more. in addition, it’s a very low-cal way to get all your nutrients.

here is a good 101 on kale video if you’re new to this vegetable:

http://www.danispies.com/archives/101_video/kale_101_video.php

Ingredients:

– 1 bunch of kale (chopped, with stems removed — refer to video for preparation)

– 1 can of chickpeas (rinsed)

– 1 tbsp of olive oil

– 3-4 tbsp sesame seed

– minced garlic

With a little olive oil, let the minced or chopped garlic heat up in a pan over medium heat and then add sesame seeds and rinsed chickpeas to brown a little for about 5 minutes. Simply add in kale with water, cover pan for at least 7 minutes or more to fully cook. Stir occasionally… kale takes longer to cook than other greens. Not only is this side dish packed from nutrients from the kale, but the chickpeas give it a good source of protein. This is a pretty simple-tasting dish, or more flavor I would suggest about 2-3 tbsp of rice vinegar with some soy sauce.

(serves 4-6)

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April 6, 2009 at 8:48 pm Leave a comment

GROUND TURKEY ZUCCHINI SKILLET

this is adopted from a danispies recipe.  it’s also one of my favorites….it’s great either alone or on spaghetti squash.

Ingredients:

– 1/2 lb of lean ground turkey

– 2 zucchini squash (chopped in small pieces)

– 1-2 summer squash (chopped in small pieces)

– 1/2 medium-large white onion (chopped)

– 1 can of diced tomatoes (i like the ones with green chilies added in)

– sriracha chili sauce for flavor (or 1 tbsp of chili powder)

– crushed black peppercorns

With 1 tbsp of olive oil, brown the chopped onions and ground turkey for about 5 minutes on medium-high heat in a medium skillet. Add in cut zucchini and squash with the diced tomatoes/green chilies. Cover the skillet for about 5-7 minutes. The water from the tomatoes will moisten the dish and help cook the ingredients through. Simmer for another 5-7 minutes. Add in chili powder and black pepper. Let it simmer for a few more minutes.

(serves 4)

Refer to here for spaghetti squash directions to serve with turkey/zucchini skillet over:

http://www.danispies.com/archives/101_video/spaghetti_squash_101_video.php

April 6, 2009 at 3:21 am Leave a comment

SMOKED SALMON TORTILLA PIZZA

i’ll start off with what i made tonight:

Ingredients:

– 2 oz of wild smoked salmon

– 2-3 cups of baby spinach

– 1/4 cup diced olives (canned)

– mozzarella cheese

– 1 whole wheat tortilla (i personally like trader joe’s flaxseed and fiber tortilla wrap, rich with omega-3’s and fiber!)

– fresh dill (optional)

This is a really simple pizza recipe that is much healthier due to its thin, tortilla crust. Simply lightly spray a baking pan with olive oil and lay the tortilla wrap down. Spread spinach on bottom, and on top the smoked-salmon, diced olives, fresh dill, and mozzarella (i use this very sparingly, normally 1/2 cheesestick, cut up) on top. Simply rinse the olives beforehand to remove most of its sodium content. I personally like to purchase wild-caught salmon when possible (more omega-3 content and less pesticide and toxin traces in comparison to farm-raised). Place in the oven at 415 degrees for about 12 minutes.

(serves 1)

April 6, 2009 at 2:50 am Leave a comment


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