Archive | December 2013

Roasted Broccoli with Garlic and Parmesan

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If you are a broccoli lover, then this month’s recipe is for you. Even if you are not a fan, you may change your mind after you try it prepared this way. Roasting broccoli with these few ingredients not only makes it taste delicious, but it is the easiest way that I’ve ever prepared it. Despite years of cooking professionally, my mom recently showed me this recipe, and it has been the only way that I have eaten broccoli ever since.

Enjoy this recipe for its many health benefits. Broccoli is not only a great source of vitamins and minerals, but it also contains some powerful anti-cancer and age-defying properties. It is rich in vitamin C, calcium, zinc, phosphorus, potassium, folic acid and beta-carotene, as well as fiber and some potential disease fighting components such as sulphoraphane.

 

Ingredients:

  •  1 head broccoli, cut into florets
  •  2 cloves garlic, minced
  •  2 tablespoons olive oil
  •  pinch of salt and pepper
  •   juice from half a lemon
  •  1 tablespoon grated parmesan cheese

Preparation:

1. Simply toss the first three ingredients together in a bowl. Season with salt and pepper, lay on a sheet pan and place in a 400 degree oven.

2. Roast in the oven until some pieces just begin to lightly brown and the broccoli becomes tender.

3. Remove the pan from the oven; immediately drizzle with lemon juice and grate parmesan over top.

Nutrition Facts:

Calories: 62

Fat: 4g

Saturated Fat: 0g

Carbohydrates: 6g

Fiber: 3g

Protein: 3g

Cauliflower Soup

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Fall is a great time of year to experiment with making different types of soup. This cauliflower soup is light but it gives off the consistency of a traditional cream soup. It can be a meal in itself, but it’s great as an afternoon snack and it works well with a sandwich or salad for either lunch or dinner. This recipe is makes 4 large bowls or 8 small cups.

  • 1 large head cauliflower
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons fresh thyme
  • 1 quart vegetable or chicken stock
  • 1/2 cup finely grated Parmesan
  • Salt and freshly ground black pepper
  • Dash of Tabasco
  • 1/2 teaspoon lemon juice
  • 1 tablespoon chopped chives

1.Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve.

2. Heat the olive oil in a large soup pot over medium heat and add the onion and garlic. Cook until softened, but not browned, about 5 minutes. Add the cauliflower, thyme and stock and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15-20 minutes.

3. Remove from heat and, using a hand held immersion blender, puree the soup, or puree in small batches in a blender and return it to the pot. Add the parmesan, lemon juice and Tabasco and stir until smooth. Season, to taste, with salt and black pepper. Garnish with chives.

Nutrition Info:

Calories: 72 / Fat: 3g  / Saturated Fat: 1g  / Carbohydrates: 12g  / Fiber: 1g  / Protein: 2g

Spinach and Arugula Salad with Butter Beans, Feta and Honey Balsamic Vinaigrette

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This month’s recipe is delicious and very simple to prepare. The honey balsamic vinaigrette adds a nice contrast of sweetness to the bitterness of the spinach and the arugula. While it is nice and light, the addition of the butter beans makes it filling enough to satisfy for lunch or dinner. This salad is also full of nutrients including protein, fiber, vitamins A, E, K, B6, folic acid, calcium, zinc, niacin, potassium and omega-3 fatty acids, just to name a few. It serves 4 as a main meal.

Ingredients:

–       2 cups baby spinach leaves

–       2 cups arugula

–       1 medium tomato, diced

–       ½ red onion, thinly sliced

–       3 tablespoons feta cheese

–       1 can butter beans, strained

–       1 clove garlic, minced

–       1 small shallot, minced

–       ¼ cup Balsamic vinegar

–       2 teaspoons Dijon mustard

–       ¼ cup honey

–       2 tablespoons olive oil

–       salt and pepper to taste

–       1 teaspoon fresh thyme (optional)

Preparation:

  1. Layer the first 5 ingredients into a large bowl.
  2. Whisk together the remaining ingredients in a small bowl to make the dressing. Toss desired amount of dressing with the salad and serve.

Nutrition Info:

Calories: 242 / Fat: 3g / Saturated Fat: 1g / Carbohydrates: 39g / Fiber: 9g / Protein: 7g