You can supercharge this heart-healthy dish by adding chopped, oil-packed sardines to the pan along with the other ingredients.
Ingredients:
6 ounces whole-grain spaghetti
2 tablespoons olive oil
1 medium red onion, thinly sliced
2 cloves garlic, chopped
sea salt and black pepper
1 bunch kale, stems removed and leaves torn into bite-sized pieces
2 cups chopped tomatoes
1/3 cup roasted almonds
¼ cup grated pecorino, plus more for serving
Directions:
1. Cook the pasta according to the package directions. Reserve ¼ cup of the cooking liquid, drain the pasta and return it to the pot.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon sea salt, and 1/8 teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4-5 minutes. Add the kale and cook, tossing frequently, just until tender, 2-3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1-2 minutes more.
3. Add the kale mixture, almonds, pecorino, and reserved cooking liquid to the pasta and toss to combine. Serve with additional pecorino.
Serves 4
Ingredients:
½ cup cider vinegar
2 teaspoons honey
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon dried oregano (optional)
½ cup olive oil
1 bunch chard, torn into bite-sized pieces
1 bunch kale, torn into bite-sized pieces (for more tender kale, massage gently with a pinch or two of salt for 2-3 minutes – drain any excess moisture)
1 pound grilled skinless, boneless chicken breast, sliced (optional)
6 ounces crumbled feta cheese
1/3 cup raisins
1/3 cup chopped walnuts
Directions:
1. Whisk the vinegar, honey, salt, pepper, and oregano in a bowl until the honey has dissolved. Whisk in the olive oil until evenly blended.
2. Place the kale, chard, chicken (optional), feta cheese, raisins, and walnuts into a bowl. Toss with the dressing and serve.
Serves 4-6
Makes 1 crust
A grain-free alternative to traditional pizza crust that you can pick up with your hands!
Ingredients:
4 cups (about 1 medium head) raw cauliflower, riced – if you don’t have a ricer, put the florets in the food processor and, in batches, process until a rice-like texture is achieved
1 egg, beaten
1/3 cup soft goat cheese
1 teaspoon dried oregano
pinch of sea salt
Directions:
1. Preheat oven to 400 degrees.
2. Fill a large pot with about an inch of water and bring it to boil. Add the “rice” and cover, let it cook for about 4-5 minutes. Drain with a fine mesh strainer.
3. This is the secret – once you‘ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the rice in the towel, twist it up, then SQUEEZE all the excess moisture out – it’s amazing how much extra liquid will be released – which will help you have a nice, dry pizza crust.
4. In a large bowl mix up your rice, beaten egg, goat cheese, and spices. (Use your hands!) Mix it well. It will hold together.
5. Press out the dough onto a baking sheet lined with parchment paper (it is important you line with parchment or it will stick). Keep the dough about 1/3 “ thick and make edges a little higher for a “crust” effect, if you like.
6. Bake for 35-40 minutes at 400 degrees. The crust should be firm and golden brown when finished.
7. Now it is time to add your favorite pizza toppings – sauce, cheese, and any other toppings you like. Return the pizza to oven and bake for an additional 5-10 minutes, just until the cheese is hot and bubbly.
8. Slice and serve immediately.
Ingredients:
1¾ cups water
1 cup couscous
1½ cups small broccoli florets
½ cup finely chopped red onion
1/3 cup shredded carrot
¼ cup raisins
¼ cup toasted cashews, chopped
2 tablespoons white wine vinegar
1½ tablespoons olive oil
1 tablespoon sweetener
1½ teaspoons curry powder
1 teaspoon minced fresh ginger
1 15-ounce can chickpeas (garbanzo beans), drained and rinsed
¾ cups crumbled feta cheese
Directions:
1. Bring the water to a boil in a medium saucepan; gradually stir in the couscous. Remove from heat, cover and let stand 5 minutes. Fluff with a fork.
2. While the couscous stands, steam the broccoli florets, covered, for about 3 minutes or until tender.
3. Combine couscous, broccoli, onion, and next 10 ingredients (onion through chickpeas), tossing gently. Sprinkle with cheese and serve.
Yield: 5 servings
Makes 1 medium size jar
Ingredients:
1 cup distilled white wine vinegar
½ cup water
2 tablespoons sweetener
½ cup orange juice
1 teaspoon whole brown mustard seeds
1 teaspoon black peppercorns
3 beets, peeled
3 cloves garlic, roughly diced
Directions:
1. In a small pot or saucepan, mix the vinegar, water, and sweetener. Add the orange juice, mustard seed, and the peppercorns.
2. Bring the pickling liquid to a boil over medium-high heat, then reduce to a simmer and cook 6-8 minutes. Remove from the heat and allow to cool for at least 20 minutes.
3. While the liquid is cooling, cut the beets into olive-sized cubes and place them with the garlic in a clean container or jar.
4. When the liquid is lukewarm, pour it into the container, covering the beets. Close the container tightly, give it a good 5-6 shakes, and put into the refrigerator to cool. In 24-48 hours they will be ready to eat, and will stay fresh in the frig for up to a week.
Ingredients:
Gremolata:
¼ cup chopped fresh flat-leaf parsley
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon capers
1 clove garlic
Squash:
2-3 delicata squash, halved lengthwise, seeded
2 teaspoons olive oil
¼ teaspoon sea salt
½ teaspoon black pepper
Directions:
1. Preheat oven to 400 degrees.
2. To prepare the gremolata, place the first 6 ingredients in a bowl and stir. Set gremolata aside.
3. To prepare the delicata, rub the cut sides with the olive oil. Sprinkle with sea salt and pepper. Arrange the squash, cut side down, on a baking sheet. Bake at 400 degrees for 15-20 minutes, or until squash is tender when pricked with a fork or toothpick and is lightly browned.
4. Remove from the baking sheet and place on a serving platter, cut side up. Sprinkle the gremolata over the squash. Serve immediately.
Serves 6-8
Ingredients:
1 medium green apple, seeded and quartered
1 Tbs. agave nectar (optional)
2 Tbs. apple cider vinegar
1 scallion, coarsely chopped
¼ cup parsley
sea salt and pepper to taste
2 Tbs. water
½ cup olive oil
Directions:
1. Add all the ingredients, except the olive oil, to a blender and blend until finely chopped and well combined
2. Continue blending and add the oil in a slow stream, scraping as needed to create a smooth emulsion.
Ingredients:
1 large red onion, sliced thin
2 tablespoons unsalted butter
2 tablespoons olive oil
2 tablespoons red or black currant jelly
1 medium red cabbage, cored and shredded
1 apple, cored and sliced thin
1 cup fruity red wine
1 tablespoon red wine vinegar
Directions:
1. Cook the onion in the butter and oil in a large skillet over medium heat until limp and translucent, about 5 minutes. Stir in the jelly and cook for a moment to dissolve. Add the cabbage, apple, wine, vinegar, and season with sea salt and pepper to taste. Toss as well as you can (the skillet will be rather full), cover, and turn the heat down to low. Cook, stirring once in awhile, for 1 hour, until the cabbage is very tender. Check for seasoning.
2. You can serve this right away or let it sit, covered, on the stove for a couple of hours. If the cabbage is soupier than you like, turn up the heat and reduce the wine sauce.
Serves 6
Ingredients:
½ cup red onion, very thinly sliced, marinated
1 bunch kale, stemmed and finely chopped
¼ cup olive oil
1 tablespoon cider vinegar
¼ cup raspberry vinegar
1 teaspoon sea salt
¼ cup pumpkin seeds, lightly toasted
2 Asian pears, cut into small cubes
¼ cup pomegranate seeds
Directions:
1. To marinate the onion – place thinly sliced onions in a small bowl with 1 tablespoon cider vinegar and 1 cup warm water. Let soak for 10-15 minutes. Rinse and squeeze out excess moisture. Set aside.
2. In a large bowl add the kale and drizzle with a little olive oil and a pinch of sea salt. Massage the kale with your hands, kneading and gently squeezing until it just begins to wilt. It is important to not over massage.
3. In a small bowl, combine the raspberry vinegar and olive and whisk until well incorporated.
4. Place the kale, onions, pumpkin seeds, Asian pears, and pomegranate seeds in a large bowl. Drizzle with the raspberry vinaigrette and toss well to combine.
Serves 6
Ingredients:
2 cloves garlic, roughly chopped
2 cups de-stemmed parsley, firmly packed
sea salt to taste
¼ cup walnuts
½ cup grated Parmesan cheese
2/3 cup olive oil
Directions:
1. In a blender add all of the ingredients except the olive oil. Process until the ingredients become a paste. Continue blending and slowly drizzle in the olive oil until well incorporated.