FEATURED RECIPE – ARCHIVED
Gingered Beets and Sautéed Beet Greens
Provided by the fantastic cooking teachers at Veg-Appeal
Cut off stems with leaves and use with recipe below. Wash beets with a vegetable brush. Cut off “tails” and large root hairs. Cut beets into bite sized pieces. Cut fresh ginger into very small pieces or grate ginger. Chop fresh garlic into fine pieces. Place beets, ginger and garlic into casserole dish with very small amount of olive oil. Toss. Cover & put in oven at 350 degrees for 1 hour.
Sautéed Beet Greens:
Cut up some onions and garlic (amount depends on how many beets you have). Let them sit out in the air for about 10 minutes for cancer preventing chemicals to be activated. In the meantime, cut beets off of the stems and leaves and wash them. Cut the stems off the leaves and cut stems into 3/4 inch pieces. Start to sauté onions, garlic and stems in 1/4 cup water or vegetable broth until a little bit soft, adding more water if needed. Cut up the leaves and add them to the onions and stems and cook a few minutes more. Add 1 tsp. Bragg’s Aminos or soy sauce, if desired (beet greens are already salty). Stir on low until greens are cooked, adding a squeeze of lemon if desired.
Beets may be our new “best friend” and are in season now. We’re not talking about canned beets that have been stripped of their naturally sweet flavor and lots of their health promoting nutrients. Using fresh, raw beets grated for salads, or lightly steamed for a side dish, or roasted, it turns out beets provide phytonutrients that function as anti-inflammatory compounds and antioxidants, and contain lots of beneficial dietary fiber, all helping to protect us against heart disease, birth defects, certain cancers and other diseases. Studies have shown that some of the most important nutrients in beets can be diminished by heat, so either steam cut up beets no more than 15 minutes, or roast them for no more than 60 minutes. They are done when a fork or tip of a knife can be easily inserted into the beet. The skins of the beets can be eaten or easily rubbed off after cooking and cooling down, then will be ready for your recipe of choice. One half cup of beet root contains about 40 calories and a half-cup of the greens about 20 calories. Preparation tip: Be aware that the red pigment stains easily, so try not to scrub too hard to injure the skin if you don’t want the surrounding area to turn red!
Kale is a good source of calcium and several phytochemicals that are known to fight cancer. There are many different varieties of kale, each with its own distinctive texture and flavor. Braised kale makes for a delicious side to any main course that’s easy to prepare.
Recipe courtesy of “The Cancer Survivor’s Guide”.
Makes 3 cups
- 1 large bunch kale (about 1 pound)
- 1/4 cup water or vegetable broth
- 3 to 4 garlic cloves, minced or thinly sliced
- 2 tablespoons soy sauce, or 1/2 teaspoon salt
In our kitchen, we ALWAYS use Braggs Liquid Aminos in place of soy sauce. The taste is the same but the nutrition is far superior!
Wash the kale thoroughly and remove any tough stems. Cut or tear the leaves into small pieces. Set aside.
Heat the water in a large skillet. Add the garlic and cook and stir over medium-high heat for about 1 minute, until it begins to soften. Do not let the garlic brown.
Lower the heat to medium and stir in the kale. Sprinkle with the soy sauce, if using. Cover and cook for 3 to 5 minutes, stirring frequently. Add extra water, 1 tablespoon at a time, if kale begins to stick. The kale is done when it is bright green and tender. If you are using salt instead of soy sauce, transfer the kale to a serving dish, sprinkle it with the salt, and toss to mix. Serve at once.
Stored in a covered container in the refrigerator, leftover Braised Kale will keep for up to 2 days.
Per 1-cup serving:
fat: 0.5 g
saturated fat: 0.1 g
calories from fat: 10.1%
cholesterol: 0 mg
protein: 2.8 g
carbohydrate: 7.9 g
sugar: 1.2 g
fiber: 2.3 g
sodium: 633 mg
calcium: 84 mg
iron: 1.2 mg
vitamin C: 44.6 mg
beta-carotene: 8700 mcg
vitamin E: 0.9 mg