Kale, Hearty Green Superfood! Recipe: Torn Kale and Jammin’ Vinaigrette

Torn Kale, Diced Pears, Cranberries and Slivered Almonds with Jammin’ Vinaigrette

Kale has a lively pungent flavor, somewhat like a cross between cabbage and spinach with delicious, peppery notes. This leafy green powerhouse delivers more nutritional value for fewer calories than just about any other food.

One of the best sources of vitamins A, C and K, kale is a very good source of copper, potassium, iron, manganese and phosphorus. Just one cup of cooked kale contains more then 1000 percent of the daily value of vitamin K and more than 150 percent of the daily value for vitamin A and beta-carotene.

Most people are not aware of Vitamin K. Long known for its critical role in blood clotting, vitamin K is also important for forming and maintaining strong bones. 1.  Kale also contains the health-promoting phytonutrients, zeaxanthin and lutein, which promote eye health. 2. Continue reading “Kale, Hearty Green Superfood! Recipe: Torn Kale and Jammin’ Vinaigrette”

Summer Salad: Pasta, Baby Spinach and Orange Poppy Seed Dressing

Carbohydrates are an important part of a healthy diet; they provide energy and are necessary for proper organ function. There are two types of carbohydrates, simple and complex.

Simple carbohydrates are created when commercial processing removes the fiber-rich outer hull and bran in whole grains that result in products such as, white rice, white flour, white sugar, white bread, etc.

Simple carbohydrates are absorbed and digested very quickly and spike blood sugar causing a rush of energy followed soon after by a crash. This is an unhealthy outcome.

On the other hand, complex carbohydrates release energy slowly and are found in vegetables, nuts, legumes and grains, such as oatmeal and pasta. Unlike simple carbs, these foods are also high in vitamins and minerals.   

Pasta has been criticized in recent years as a leading culprit in the rise of obesity. The fact is that pasta is a healthy carbohydrate and a central component of the Mediterranean diet, widely recommended as an effective regimen for maintaining a healthy weight.

Unlike wheat used to make bread, pasta is made from durum, a hybrid of wild grasses and an entirely different species. Like Kamut, durum is much older than modern wheat and has not been as domesticated. Continue reading “Summer Salad: Pasta, Baby Spinach and Orange Poppy Seed Dressing”

Research Finds Eating Garbanzo Beans Helps Control Weight!

Garbanzo beans, AKA chickpeas are very low in fat and calories. A terrific source of fiber and protein, just two cups of this hearty legume would satisfy the adult daily requirement for protein.

This tasty legume is a versatile and satisfying ingredient in all kinds of dishes. The signature ingredient in hummus, garbanzo beans add flavor and texture to soups, salads, stir-fry dishes and stew.

Continue reading “Research Finds Eating Garbanzo Beans Helps Control Weight!”

Welcome Spring with this Delightful Roasted Asparagus Salad!

Roasting asparagus spears takes this spring superfood to new heights that impart unique sweet flavor and a moist, tender texture.

Eating asparagus can help flush excess fluid and salt from the body, and that can help prevent urinary tract infections. That is because asparagus contains high levels of the amino acid asparagine, which makes it a natural diuretic.

Asparagus is packed with beneficial vitamins and minerals,  An excellent source of vitamin K, vitamin C, vitamin A and folate, asparagus is a very good source of fiber, B vitamins, manganese, phosphorus and potassium.

This delicious dish also features ripe avocado, sweet red onion and bite sized grape tomatoes that contain numerous health benefits. Continue reading “Welcome Spring with this Delightful Roasted Asparagus Salad!”

Buttery Macadamia Nut Oil… Healthier than Olive Oil?

Baby Spinach Salad with Light and Lovely Cilantro Macadamia Dressing

Healthy oils have a number of benefits associated with them, including heart and circulatory system support, skin health and mental function

Olive oil is heart heathy, due to its high concentration of monounsaturated fats that help maintain healthy cholesterol levels. However, olive oil is not the only heart healthy culinary oil with extraordinary health benefits. Continue reading “Buttery Macadamia Nut Oil… Healthier than Olive Oil?”

Herbed Potato Chill – Vegan Potato Salad with a Twist

herbed-potatosalad.jpg

Photo: Juan Carlo

The Incas in Peru were the first to cultivate potatoes around 200 BC, and this tasty tuber found its way to the U.S. colonies in 1621, by way of Bermuda.

Potatoes are tasty, inexpensive and nutritious. During the Alaskan gold rush of the late 1800’s, potatoes were so valued for their Vitamin C content that Klondike miners traded gold for potatoes.

Health conscious cooks looking for hearty and wholesome summer salads will love this delicious dish. Herbed Potato Chill is easy to make and features baby red potatoes nestled in a creamy rich-tasting dressing. Continue reading “Herbed Potato Chill – Vegan Potato Salad with a Twist”

3 Fresh Herb Salads with Pomegranate Vinaigrette

spinach-salad.jpg

Fresh herbs can elevate just about any dish with distinctive flavor, aroma and eye appeal. In the Mediterranean, fresh herbs are used liberally in salads, enhancing fresh greens with complex flavor and textures.

Oftentimes, fresh herbs can be the primary ingredient in the salad. Parsley, cilantro, chervil and mint are commonly used in this way, as are fresh oregano and thyme, though to a lesser degree.

Arugula is just such an herb. Herb? Arugula is actually an herb and this member of the mustard family is native to the Mediterranean. Herb salads could be composed of a single herb or several. Continue reading “3 Fresh Herb Salads with Pomegranate Vinaigrette”