From the Moosewood Cookbook: “An Indonesian extravaganza: Yellow rice on a bed of spinach, covered with vegetables, tofu, and hardboild eggs. A gingery peanut sauce gets drizzled over the top, and crunchy flavorful ‘final toppings’ add a delightful finishing touch…”

Gado-Gado:

1) A bed of fresh spinach goes on the bottom.

2) Yellow rice goes on the spinach. (To make yellow rice, cook 2 cups rice in 3 cups simmering water with 1/2 tsp. turmeric. Add a little extra water toward the end of cooking if needed until tender.)

3) An assortment of vegetables goes on the rice. Such as:

• A small bunch of broccoli, cut into small spears and steamed
• Fresh green beans, lightly steamed
• Red and green cabbage, very finely shredded
• Thin slices of carrot, lightly steamed or raw
• Mung bean sprouts

4) Tofu and hardboiled eggs (sliced or chopped) go on the vegetables.

Makes approx. 6 servings

Remember to check back this week for more information on the event.

Full English Breakfast

Serves 2

Ingredients:

• 6 good-quality pork and leek sausages
• 4 field mushrooms, wiped
• 2 small tomatoes – scored on top
• 250g smoked dry cured back bacon
• 170g black pudding, sliced
• 1 x 420g can of baked beans
• 2 knobs of butter
• 6 eggs, preferably free-range or organic, cracked into a bowl and beaten
• sea salt and freshly ground black pepper
• ½ a loaf of thick-sliced bread, for toasting

Procedures:

• Preheat the grill to high. Set the oven to its lowest heat and pop 2 plates in it to keep warm.Put the sausages, mushrooms and tomatoes, scored-side up, on to a large grill pan and place under the grill, about 5cm from the heat. Cook for about 10 minutes, turning the sausages once or twice.
• Add the bacon and black pudding to the pan and grill for 5 minutes, turning halfway through cooking, until they are cooked and crispy. Put the baked beans in a saucepan and warm gently for 2 to 3 minutes, stirring occasionally.
• Place a non-stick saucepan over a low heat. Melt 1 knob of butter in the pan, add the eggs, season to taste and stir gently until just scrambled. Remove from the heat. Put the bread in the toaster, and arrange the sausages, mushrooms and tomatoes with the bacon, black pudding and beans on the warm plates. When the toast pops up, butter it, then put a slice on each plate and top with scrambled egg. Serve with HP sauce or tomato ketchup on the side, and a pot of tea.

Credit: JamieOliver.com

On this special day, women can show their love for themselves in many ways. Being healthy and eating well are ways to appreciate and love oneself. Turn today into a relaxing and stress-free day!

The recipe below is a great dessert because you can make it in just a few minutes. Whether you are talking with family and friends, reading a book, playing the computer, or watching TV, this recipe works well with all.  You can also choose fruits that you like depending on the season, orange, kiwi, tangerine, or anything you can think of.

Fruit Dip

Makes 4 Servings. ¼ recipe per serving.
Prep time: 15 minutes

Ingredients:

1 (80ounce) container low fat vanilla yogurt
2 tablespoons 100% orange juice
1 tablespoon lime juice
½ tablespoon brown sugar
2 medium red apples, cored and sliced
1 medium pear, cored and sliced
1 medium plum, sliced
8 large strawberries

Preparation:

1. In a small bowl, combine yogurt, orange juice, lime juice, and brown sugar; mix well.
2. Serve dip in a bowl on a large plate and surround with fruit.

Reference: Everyday Healthy Meals by Champions for Change

Remmi Smith, a 10 year old chef, has her own cooking show called “Cook Time with Remmi.”  She started the show when she was 8.  As a young cook, she believes that “cooking can be challenging but also very fun.”  She also thinks “cooking is an important skill to have and it will also help you eat healthier.”  Remmi was recently featured at girlshealth.gov.  If you want to find out more about her cooking, click HERE for the full interview.

When kids learn how to cook, it is best to start with something simple.  Try this teen recipe from “Fast Meals and Quick Snacks – A Cookbook for Teens” by Sutter Memorial Hospital, Adolescent Family Life Program.

Pasta with Broccoli

Ingredients:

8 oz pasta (any shape you like)
5-8 cloves garlic, pressed in a garlic press or finely chopped (the more the better)
1 16-oz bag frozen broccoli pieces
2 tbsp olive oil
¼ cup Parmesan or romano cheese, grated or finely shredded
¼ tsp dried basil and oregano
¼ tsp black pepper
½ – 1 tsp salt

Procedures:

1. Follow the directions on the package and cook the pasta in a large pot.
2. About half way through pasta cooking time, add garlic and keep cooking.
3. With about 3 minutes left to pasta cooking time, add frozen broccoli, bring water back to a boil, and cook for 3 more minutes.
4. When the pasta is finished cooking, drain pasta and broccoli in a colander over the sink and then dump them both back in the pot.
5. Add the rest of the ingredients and toss together.  Add seasonings to taste.

If you would like to learn some Chinese, you can check out the Chinese version HERE.

Vegetable and Chicken Dumplings

Ingredients:

• 60 thin wonton wrappers
• 2 pounds Chinese broccoli or 1 ½ pounds tender greens

Filling

• ½ pound skinless, boneless chicken breast, finely chopped
• 1 cup finely chopped bok choy leaves
• ½ cup finely chopped jicama or bok choy stalks
• 4 dried shiitake mushrooms, soaked, stems removed, and chopped
• ½ cup black fungus, soaked and chopped (optional)
• 1 teaspoon sesame seed oil
• ½ teaspoon salt
• 3 teaspoons cornstarch
• 1 egg white

Instructions:

1. In a large bowl, combine filling ingredients, and mix well.
2. To make each dumpling, place 1 teaspoon filling in a wonton wrapper, fold in half, pinch edges to seal the dumpling.  Repeat with remaining filling and wonton skins.
3. In a large pot bring 10 cups of water to boil, add dumplings and cook until dumplings float to the water surface, about 7 to 8 minutes.  Remove dumplings from water, set aside.
4. Cook the Chinese broccoli in the boiling water until tender but crisp, about 10 minutes, remove from water.
5. For one serving, place 6 dumplings and ½ cup of the cooked broccoli in a small bowl and serve.

Suggestions:

Dumplings can be served in chicken broth with leafy green vegetables, or garnished with carrots and string beans.

Uncooked dumplings can be frozen for later use.  Cook frozen dumplings in boiling water. Thawing before cooking is not necessary.

Nutrition information per serving:

Calories: 228, Total fat: 2 g, Saturated Fat: 0 g, Cholesterol: 19mg, Sodium: 457 mg, Fiber: 3g, Carbohydrates: 42g, Protein: 15g

Credit: Healthy Chinese Cuisine – Using Fruits and Vegetables Cookbook by San Francisco Chinese 5 A Day Project

This recipe is taken from Everyday Healthy Meals by Champions for Change. The hearty soup with creamy avocado and crunchy tortilla chips will make the soup taste delicious!

Avocado Tortilla Soup

Makes 8 servings
Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

3 (14-ounce) cans low-sodium chicken broth
2 (10 ¾ – ounce) cans low-sodium condensed tomato soup
½ bunch cilantro leaves only
3 cloves garlic, finely chopped
½ teaspoon ground black pepper
1 ripe California avocado, peeled, pitted, and chopped
8 corn tortilla chips, crumbled

Preparation:

1. In a large pan over high heat, combine chicken broth, tomato soup, cilantro, garlic, and ground black pepper.  Bring to a boil, reduce heat, and simmer for 10 minutes
2. cool slightly, then puree small batches in a blender
3. return to pan, add avocado and heat thoroughly
4. ladle into soup bowls and garnish with crumbled tortilla chips before serving

p.s. If you would like to add some chicken breast to the soup, you can saute the chicken breasts on both sides in a skillet until cooked. Let the chicken cool, shred it, and add it to the soup.

This recipe was prepared by the Pacific Coast Farmers’ Market Association and was handed out to everyone at the farmer’s market.  The color and the use of ingredients attracted my attention.  The freshness of the broccoli and orange in the market make me want to use this recipe when I am home.  Seasonal vegetables that you can find in the farmer’s market are always the best ingredients for a delicious meal.

Broccoli with Orange Sauce

Prep Time: 20 minutes
Cook Time: 11 minutes

Ingredients

• 2 oranges
• 1 ½ pounds fresh broccoli, cut into florets
• 1 teaspoon butter or margarine
• 1 small onion, chopped
• 2 teaspoons finely chopped crystallized ginger
• 1 (8-ounce) container low-fat lemon yogurt

Directions

• Grate 1 orange to equal 1 teaspoon grated rind; set aside. Peel and section oranges, removing seeds; set aside.
• Place broccoli florets in a steamer basket over boiling water, and cook 3-4 minutes or until crisp-tender.
• Melt butter in a nonstick skillet over medium-high heat; add onion and ginger, and sauté until tender. Remove from heat
• Toss together broccoli florets, onion mixture, 1 teaspoon orange rind, and orange sections in a large bowl. Stir in yogurt. Serve immediately.

Note: You can find this recipe at www.myrecipes.com

Do you want another salad recipe that will make you laugh?  Try the one below from Champions for Change‘s Everyday Healthy Meals cookbook.  You will like it with your first bite.

Zesty Asian Chicken Salad

Makes 4 servings. 1 cup per serving.

Prep time: 20 minutes

Ingredients:

3 boneless, skinless chicken breasts, cooked and chilled
3 green onions, sliced
1 ½ cups small broccoli florets
2 medium carrots, peeled and cut into strips
1 red bell pepper, cut into strips
2 cups shredded cabbage
½ cup fat free Asian or sesame salad dressing
¼ cup 100% orange juice
¼ cup chopped fresh cilantro

Preparation:

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.
2. In a small bowl, stir together dressing and juice.  Pour over salad and toss well to coat.  Stir in cilantro.  Serve at room temperature.

The recipe below comes from Discover the Secret to Healthy Living by the California 5 a Day – For Better Health Campaign. The soy sauce, sesame, and ginger add an Asian flair to this dish.

Sesame Chicken with Peppers and Snow Peas

Prep time: 10 minutes
Cook time: 20 minutes
Makes 4 servings (1¼ cups per serving)

Ingredients:

• 1 tablespoon sesame seeds
• 1 pound boneless, skinless chicken breasts, cut into strips
• 2 cups snow peas, trimmed
• 1 each medium red and green bell pepper, cubed
• 3 tablespoons low-sodium soy sauce 
• 2 tablespoons water
• 1½ teaspoons brown sugar
• ¼ teaspoon ground ginger
• 2 green onions, sliced
• Nonstick cooking spray

Directions:

• Place sesame seeds in a large nonstick skillet; cook for 2 minutes over MEDIUM-HIGH heat until lightly browned. Remove from skillet and set aside.
• Spray same skillet with nonstick cooking spray.
• Add chicken; cook for 10 minutes or until chicken is cooked through.
• Add snow peas and bell peppers; stir-fry for 3 to 4 minutes until vegetables are crisp tender.
• In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet.
• Cook for 5 minutes over MEDIUM-HIGH heat. Sprinkle with green onions and serve.

Nutrition Information Per Serving: Calories 180, Carbohydrate 10g, Protein 29g, Total Fat 3g, Saturated Fat 1g, Cholesterol 65mg, Sodium 480mg, Dietary Fiber 2g

Directions -

• Wash collard green leaves and cut out the portion with the thickest stem. 
• Quickly steam until the leaves soften and turn bright green.  This should take no more than one minute.
• Add your favorite filling (see below) and wrap like a burrito.  Fold over once, then fold in the two sides, then roll the wrap until it forms a nice cylinder shape.

Fillings – The possibilities are endless!  Some of our favorites are listed below:

• Cooked black beans, spanish rice, raw red pepper, and monterey jack cheese
• Black quinoa, sauteed onions, and raw purple cabbage
• Lean turkey sausage and sauteed mushrooms
• Curried potatoes, green peas, and golden raisins
• Tinga de pollo (shredded chicken in red salsa, pictured above!)  This link from whatscookingmexico.com also has some great pictures of the assembly process!

Like this recipe?  Like us on Facebook and tell us how you cook your collard greens wraps

Did you know that many vegetables you use to make Thanksgiving Dinner are actually full of folate?  Green beans are a perfect example.  1 cup of cooked green beans has 15% of your daily folate need.  Of course it is also high in fiber, vitamin K, C, A, and manganese.  You will have more healthy fat and other nutrients  in your diet when you add some olive oil, walnuts, and dried cherries to the green beans.  Try the dish below from Bon Appétit, and you will know what I mean.

 

Ingredients:

• 1/3 cup extra-virgin olive oil
• 1/3 cup minced shallots
• 3 tablespoons plus 2 teaspoons Sherry wine vinegar
• 2 tablespoons chopped fresh mint
• 1 1/2 teaspoons coarse kosher salt
• 1 teaspoon sugar
• 1/2 teaspoon black pepper plus additional (for sprinkling)
• 1/3 cup dried tart cherries
• 1 1/2 pounds trimmed slender green beans (such as haricots verts)
• 1/2 cup walnuts, toasted , chopped

Preparation:

Whisk first 6 ingredients and 1/2 teaspoon pepper in small bowl. Mix in dried cherries; set aside. DO AHEAD: Vinaigrette can be made 1 day ahead. Cover; chill. Bring to room temperature; rewhisk before using.

Fill large bowl with water and ice; set aside. Cook green beans in large pot of boiling salted water until crisp-tender, 3 to 4 minutes. Drain. Transfer to bowl with ice water; cool. Drain. DO AHEAD: Can be made 1 day ahead. Wrap in paper towels; enclose in resealable plastic bag and chill. Let stand at room temperature 1 hour before continuing.

Toss green beans, walnuts, and vinaigrette in large bowl. DO AHEAD: Can be made 2 hours ahead. Let stand at room temperature. Transfer to platter and serve.

The technique: For crisp-tender vegetables, boil them quickly, then dump them into a bowl of ice water.

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Hope you’re hungry, because today we have an appetizing appetizer for you.  Kale chips are a fun and tasty snack that take minutes to make.  And they look great as an appetizer for a Thanksgiving Dinner.  Kale is a leafy green vegetable that is a good source of folate (the name for folic acid when found in foods).  Usually when you cook kale on the stove a lot of the nutrients are lost because folate breaks down with water.  This recipe uses no water, and bakes the kale in the oven.  That way, less of the vitamins are lost during cooking.  Besides the nutrition benefits, they are seriously delicious.  Try them once, and you’ll be hooked!  Bring kale chips to your holiday potluck and you’ll be the star of the meal.

Ingredients:

1 bunch of kale, any kind (There are many kinds of kale, including dino kale, russian kale, and purple kale. All of these work really well and usually only cost $1-2)

1 tbsp olive oil

1/2 tsp salt

Directions:

Pre-heat oven to 350 degrees.  De-stem kale and cut or tear into small pieces.  Drizzle with olive oil and add salt.  Toss so that each piece is lightly coated.  Spread pieces evenly on baking sheets.  Make sure none overlap.  Bake for 5-10 minutes, checking often.  Chips are ready when they are crispy but not burnt.  Enjoy!

Serving suggestions: Experiment with different spices!  Instead of salt, try garlic powder, cumin, or cayenne pepper for kick!

The recipe below is taken from the Fruits and Veggies – More Matter initiative of Center for Disease Control and Prevention (CDC).  This initiative replaces the 5 A Day Awareness Program.  It “supports consumers to eat more fruits and vegetables, showcasing the unrivaled combination of great taste, nutrition, abundant variety, and various product forms.”  The recipe is easy to make and full of greens.  Enjoy this with your family and friends.

Okra and Green Beans

Makes 6 servings

Ingredients

1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.

*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5 g, Fat 3 g, Calories From Fat 19%, Cholesterol 0 mg, Carbohydrates 19 g, Fiber 7 g, Sodium 187 mg.

Ensalada de Mango y Aguacate

Rinde 6 porciones

Ingredientes

• 1 tz mango, maduro pero firme
• 1 aguacate
• 2 tz piña
• 1 tz mandarinas
• ½ tz yogur sin sabor, bajo en grasa
• 2 Cda miel
• 1 Cda azúcar confeccionada o granulada
• 2 Cda jugo fresco de limón verde
• ½ cdta cáscara de limón verde, rallada

Preparación

*Siempre lave toda la fruta y córtela sobre una tabla que no use para carnes, pescado, o pollo

1. Pele y pique toda la fruta, en trozos de ½ pulgada
2. En un recipiente chico: mezcle el yogur, la miel, azúcar, el jugo de limón y la cáscara de limón rallada
3. En un tazón grande: combine la fruta y mezcla de yogur
4. Sirva

_______________

Mango and Avocado Fruit Salad

Makes 6 portions

Ingredients

• 1 c mango, ripe but firm
• 1 avocado
• 2 c pineapple
• 1 c tangerines
• ½ c plain low-fat yogurt
• 2 Tbsp honey
• 1 Tbsp powdered or granulated sugar
• 2 Tbsp fresh lime juice
• 12 tsp fresh lime zest

Preparations

Always wash all fruit and cut on a board that is not used meats, fish or poultry

1. Peel and chop all fruit into ½ inch chunks
2. In a small container: mix yogurt, honey, sugar, lime juice, and lime zest
3. In a large bowl: combine the fruit and yogurt mix
4. Serve

Makes 8 servings. 1/2 cups per serving.

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

• 2 teaspoons vegetable oil
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 3 cloves garlic, finely chopped
• 1 (14 1/2-ounce) can or fresh diced tomatoes
• 2 cups fresh or frozen corn
• 1 (14 1/2-ounce) can low-sodium vegetable broth
• 2 teaspoons chili powder
• 2 teaspoons dried oregano
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can red beans, drained and rinsed
• 8 tablespoons fat-free sour cream (optional)

Preparation

1. In a large pot, heat oil over medium heat.

2. Saute onion, bell pepper, and garlic until tender, about 5 minutes.

3. Add tomatoes, corn, vegetable broth, chili powder, oregano, and beans.  Stir well.

4. Cover and simmer until thoroughly heated, about 15 minutes.

5. Spoon into 8 bowls.  If desired, top each bowl with one tablespoon of fat-free sour cream and serve with whole grain rolls.

I’ve also read that blackeye peas are traditionally cooked on New Years Day for good luck.  Sounds delicious!  Has anyone ever done this?

Dirty Rice and Blackeye Peas

Makes 9 servings

Ingredients

• 2 ½ cups fat free, low-sodium vegetable broth
• 2 bay leaves
• 1 ¾ cups long grain rice
• 2 cups frozen blackeye peas
• Nonstick cooking spray
• 1 cup finely chopped onion
• 1 cup finely chopped celery
• ½ cup finely chopped bell pepper
• 1 tablespoon Soulful Seasoning (Click here for recipe on page 34)
• 6 ounces (about 2 patties) Turkey Apple Sausage
• 2 cloves garlic, finely chopped
• ½ tablespoon dried parsley
• ½ teaspoon dried oregano

Directions

1. In a large skillet, combine vegetable broth and bay leaves; bring to a boil.
2. Add rice and blackeye peas to broth and cover.
3. Reduce heat to simmer until all liquid is absorbed, about 18 to 20 minutes.
4. Remove bay leaves and place cooked rice and blackeye peas in a large bowl.
5. Spray a nonstick skillet with cooking spary and heat over medium-high heat.  Add onion, celery, bell pepper, Soulful Seasoning, turkey apple sausage, garlic, parsley, and oregano.
6. Sauté until sausage is thoroughly cooked, about 5 minutes.
7. Combine with rice and blackeye pea mixture.  Serve while hot.

This recipe is taken from Everyday Healthy Meals by Champions for Change.  This is a healthy, simple dish that is nutrient rich and high in fiber.

Makes 4 servings. 1/2 pita per serving.

Prep time: 15 minutes

Ingredients:

• 1 (15-ounce) can low-sodium black beans
• 1 cup fresh or frozen corn, thawed
• 1 cup fresh or no salt added canned tomatoes
• 1 avocado, chopped
• 1 clove garlic, finely chopped
• 1 teaspoon chopped fresh parsley
• 1/8 teaspoon cayenne pepper or more to taste
• 2 teaspoons lemon juice
• 1/2 teaspoon chili powder
• 2 medium whole wheat pita pockets
• 1/3 cup shredded part-skim Mozzarella cheese

Preparation

1. Drain and rinse beans. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic.  Add parsley, cayenne pepper, lemon juice, and chili powder.

2. Cut pita bread in half to form 4 pockets, and spoon equal amounts of filling into each half.  Top with cheese and serve.

Roasted Asparagus with Lemon Drops

Serves 4

Ingredients

• 1 ½ pounds medium asparagus
• 1 tablespoon olive oil
• 1 small garlic clove
• 1 lemon

Some Optional Toppings

• Freshly grated Parmesan
• Toasted pine nuts
• Slivers of sun-dried tomato
• Cruhed pistachio nuts
• Capers crisped in hot olive oil
• Red pepper flakes
• Sesame seeds

Directions

• 1. Preheat the oven to 450 degrees
  2. Snap off the bottom 2 inches of each asparagus spear and trim the ends with a small knife to make them neat
  3. Put the asparagus on a rimmed baking sheet and drizzle with the olive oil
  4. Push the garlic through a press and, using your hands, rub the oil and garlic over the asparagus.  Sprinkle with salt
  5. Roast for 15 minutes until just tender and browned in spots; shake the pan twice during roasting
  6. Squeeze drops of lemon on the asparagus and sprinkle with salt

(Recipe from Eat Fresh Food – Awesome Recipes for Teen Chefs written by Rozanne Gold and her All-Star Team, published by Bloomsbury USA Children’s Books)

Chick Pea and Spinach Curry

(Serves 4)

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, finely chopped
• 2cm piece ginger, finely chopped
• 1 green chilli, finely chopped
• 2 tsp ground cumin
• 1 tsp ground turmeric
• 1 tbsp medium curry paste
• 1 tbsp tomato paste
• 1 medium red capsicum, diced
• 400g tinned diced tomatoes
• 300ml vegetable stock
• 400g loose leaf spinach
• 400g tinned chick peas, drained
• 1 tsp garam masala

(Try here for an online cooking measurement converter)

Method

1. Add the oil to a large frying pan set on a medium- high heat, adding the onion, garlic, ginger and chilli to pan, stir and cook for 3-5minutes.
2. Then add the cumin, turmeric, curry paste, tomato paste, tinned tomatoes and capsicum, and cook for a further 2-3 minutes. Add vegetable stock, reduce heat and simmer for 15 minutes.
3. Then add the spinach in handfuls, allowing to wilt before adding the next handful. Then add the chick peas, stir through and cook for 3-4 minutes
4. Finally stir the garam masala through before serving

“Families today are still getting together for Sunday dinner. But, mothers are changing the way they make ‘grandma’s’ recipes. Today, many African American moms know that there is a link between what we eat and why so many of us suffer from serious health problems like obesity, type 2 diabetes, heart disease, stroke, and certain types  of cancer.

Moms are taking control of their kitchens and their communities. They are talking with their friends, store owners, and community leaders about getting healthy food in their neighborhoods. They are changing their way of cooking soul food, just enough, so that it is still delicious – just healthy.”

Today’s recipe from the Network for a Healthy California does just that.  We love this dish because it gives moms, sisters and daughters an easy, healthy, and delicious way to cook a Southern classic for their families and friends.  You can dowload the entire cookbook here.

Savory Greens

Ingredients:

6 cups water

1/4 pound smoked turkey breast, skinless

1/4 cup onion, chopped

1 tablespoon chopped and seeded jalepeño pepper (optional)

2 cloves garlic, crushed

1/4 teaspoon cayenne pepper

1/4 teaspoon ground cloves

1/2 teaspoon dried thyme

1 green onion, chopped

1 teaspoon ground ginger

2 pounds of greens (mustard, collards, kale, turnip, or mixtue)

Directions

1. Place all ingredients except greens into a large pot and bring to a boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice greens into bite-size pieces.
4. Add greens to turkey stock. Cook 20 to 30 minutes until tender.
5. Serve while hot.

Chinese broccoli is very closely related to common broccoli.  It usually has smaller flowery heads, long edible stems, and tender dark green leaves.  Some say that it tastes a little bit sweeter.  If you can’t find Chinese broccoli at the store, try one of the farmer’s markets.  Or you can always use common broccoli, and it will still taste great!  This week’s recipe comes from The San Francisco Chinese Network’s Healthy Chinese Cookbook.

Chinese Broccoli with Wine and Sugar

Makes 4 servings (1 serving=3/4 cup)

Ingredients:

1 pound Chinese broccoli

1 teaspoon vegetable or olive oil

1/2 teaspoon minced ginger

1 teaspoon sugar

1 tablespoon cooking wine

1/2 cup supreme stock or low sodium chicken broth (check out the recipe for supreme stock here on page 28)

1/2 teaspoon salt

Directions:

Separate Chinese broccoli stems from leaves, and cut stems into 2-inch sections.  Over medium to high heat, heat a large nonstick pan, add oil and swirl to coat sides of the pan.  Add stems into the pan first, saute for a few seconds, and then add Chinese broccoli leaves.  Add ginger, sugar, and wine.  Continue to stir-fry.  Add stock, cover pan and let Chinese broccoli cook until tender but crisp and bright green, about 1 minute.  Add salt, mix well and serve.

Nutrition tips: Stir-frying leafy green vegetables quickly helps to keep some of the vitamins and color.  Steaming is also  a great way to maintain nutrient content and flavor of vegetables.

Ginger, wine and sugar combined, make a great seasonging to help bring out the flavor of these leafy greens.

Yum!

The Go Folic! team was out and about this weekend soakin’ up some sun and handin’ out some vitamins at the Mo’ Magic Health Fair in the Western Addition.  The hot and sunny weekend weather was the perfect inspiration for today’s Foodie Tuesday recipe – Strawberry Banana Smoothies!  And yup, you guessed it, strawberries are a good source of folate, the type of folic acid found in food.

Today’s recipe comes from a great cookbook for teens from the Calfornia Department of Health.  It’s  filled with fast meals and quick snacks that are easy to prepare and delicious to eat.  You can dowload the whole recipe book here.

Strawberry Banana Smoothie

1 cup Low-fat yogurt

1 cup Pineapple juice

3 whole Ice cubes, crushed

5 medium Strawberries

1 medium Banana, peeled

*Hint* You can crush the ice cubes in a plastic bag using a rollig pin or hammer to tap the ice cubes.  Try not to pound the ice cubes, as that will tear the plastic bag.

Directions:   

Place all ingredients in a blender.  Blend until mixture is smooth.  Garnish with a strawberry on the rim of the glass.  Enjoy!

Makes one serving.  Double the amount and share with a friend on a hot day!

La receta de esta semana es una comida deliciosa y famosa aquí en California…¡el guacamole! El guacamole se prepara con aguacates, los cuales son rico en folato. El Folato es el ácido fólico que se encuentra naturalmente en plantas y comidas.
¿Sabía Usted? El nombre guacamole viene del náhuatl “Ahuacamolli” traducido al español, que se compone de las palabras “Ahuacatl” (aguacate) + “molli” (mole o salsa). Según algunas fuentes de la mitología prehispánica se dice que el señor Quetzalcóatl dio la receta del ahuacamolli (Guacamole) a los Toltecas, y de ahí se extendió por el territorio mesoamericano.

5 aguacates maduros
1 tomate grande cortado en cuadritos
1 mitad de cebolla picado
3 dientes de ajo picado fino
1-2 jalapeños sin semillas
1/2 ramo de cilantro, troceado
3 limones
sal y pimenta al gusto

Abra los aguacates y quitele la semilla (guarde dos o tres semillas). Ralle la cascara con un cuchillo, cortando la masa del aguacate en cuadritos. Después saquelo con una cuchara. Maje el aguacate y haga una pasta suave pero no muy molida. Pique la cebolla, el tomate, jalepeño, el ajo y el cilantro (no tan fino, un poco grueso) y agréguelos a la mezcla. Añade el jugo de limón. Mezcle todo. Prueve el guacamole y agregue sal y pimenta al gusto. Finalmente ponga una o dos semillas de aguacate en la  mescla para evitar que se oxide.

¡Buen provecho!

Welcome to today’s edition of Foodie Tuesday en Español!

This week’s recipe is a delicious dish that is famous here in California…guacamole!  Guacamole is made with lots of avocados that are rich in folate, the form of folic acid found in plants and foods.

Did you know?  The name guacamole comes from words in the Aztec language Nahuatl.  ”Ahuacamolli” combines the words “Ahuacatl” (avocado) + “molli” (mole or sauce).  Translated into Spanish, the word became “Guacamole“!  According to some sources, the ancient legend says that the god Quetzalcóatl gave the recipe for ahuacamolli to the Toltec people, and from there the food spread throughout Mesoamerica.

5 ripe avocados
1 large tomato
1 half onion
3 cloves of garlic
1-2 jalapenos, de-seeded
1/2 bunch cilantro
3 limes
salt and pepper to taste

Cut the avocados in half and remove the pits (set two or three pits aside for later).  While still in the skin, score the avocado with a knife, then scoop out the chunks into a bowl with a spoon.  Lightly mash the avocados, but not too much.  Chop the onion, tomato, jalepeño, garlic, and cilantro (leave the cilantro a little coarsely chopped).  Add to the bowl.  Then add the lime juice and mix everything together.  Taste and add salt and pepper as needed.  Finally, add the two or three avocado pits that were set aside.  These will help keep the guacamole from browning as quickly.

¡Buen provecho! (Bon Appetit!)

This week’s recipe comes from the Florida Folic Acid Coalition.  Check out their site for some great information about the benefits of folic acid for women and men of all ages, as well as for many more tasty recipes!

Peanut Butter Apple Muffins

2 cups flour, sifted
4 teaspoons baking powder
¾ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ cup peanut oil
¼ cup peanut butter
¼ cup sugar
1 egg
1 cup milk
¾ cup chopped apple

Sift flour with baking powder, salt, cinnamon and nutmeg. Set aside. Cream oil and peanut butter with sugar, beating until light and fluffy. Add egg and beat well. Stir in milk and chopped apple. Add flour mixture and stir just enough to moisten dry ingredients. Fill greased muffin tins ¾ full and sprinkle top of batter with an additional 2 tablespoons sugar mixed with ¼ teaspoon cinnamon. Bake at 400°F for 20 to 25 minutes.

Makes 15 muffins .

Serve 2 muffins with 1 cup of orange juice.

Nutrition facts per serving: 426 calories, 8 g protein, 14 g total fat (3 g saturated fat), 66 g carbohydrate, 2 g dietary fiber, 35 mg cholesterol, 1 mg sodium. Daily Value: 37% folic acid, 4% vitamin A, 30% calcium, 15% iron, 147 micrograms folic acid.

Folate is the form of folic acid found in many flavorful and diverse foods including avocados, strawberries, broccoli, orange juice, beans, and spinach.  Cooking with these foods is one way to increase your daily intake of essential B vitamins and to ensure a healthier diet.  So join us here every Tuesday for new ideas and tasty creations that will promote a healthy body and a happy table.

And if you’re a whiz in the kitchen, WE WANT TO HEAR FROM YOU!  Send us your recipes for folate-rich dishes and get featured on the Go Folic! Blog and website!

This week’s recipe comes from Healthy Living, a monthly newsletter from the American Cancer Society.  We love this dish because it’s got that yummy mix of sweet and savory flavors with luscious tropical fruit and folate-rich black beans.

Black Beans and Rice with Papaya and Red Onion

1 red onion, chopped finely, divided in half
1 teaspoon olive oil
2 15-ounce cans black beans, 1 drained
½ teaspoon ginger
¼ teaspoon allspice
¼ teaspoon garlic salt
2 cups fat-free chicken broth
1 cup brown rice
1 small papaya, peeled, seeded, and diced
2 scallions, chopped

Heat oil in saucepan over medium-high heat, and sauté half of the onion until tender.  Add beans, ginger, allspice, and garlic salt and bring to a boil.  Reduce heat and simmer 20 minutes, mashing half of the beans with a fork after 10 minutes to thicken.  In another medium saucepan, bring chicken broth to a boil and add rice. Reduce heat and simmer 45 minutes.  Transfer rice to a serving dish; spoon beans over rice. Top with papaya, red onion, and scallions.  Serves 8.

FUN FACT -  The small, shiny, grayish seeds of the papaya can be eaten.  They are mild and peppery in taste. Try them on top of this dish or in a salad.