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Quick Shrimp and Kale Sauté
Quick Shrimp and Kale Sauté
This one-pan dinner can be on the table in less than 30-minutes. It is chock full of nutrients, including bio-active compounds and minerals that support the immune system. The quinoa is an inexpensive plant protein that extends the more pricey zinc-rich shrimp. Of course you may sub in another shellfish, like scallops, use rice in place of quinoa or spinach and any other green in for the kale… Totally interchangeable, so use whatever you have on hand!
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4 Servings 1x
- Category: One-pan Meals
- Method: Sauté
Ingredients
- 1 cup uncooked quinoa, cooked covered in a saucepan for 20 minutes in 2 cups simmering water, chicken or vegetable broth
- 2 tablespoons olive oil
- 6 cloves garlic, minced or pressed
- 1 1/2 pounds shrimp, peeled and deveined
- 5 or more cups torn kale, spines removed before torn, or spinach or chopped bok choy (I like to use 2 bunches of dinosaur, or lacinato kale)
- ½ lemon or lime, juiced
- salt, to taste
- pepper, to taste
Instructions
- Cook quinoa in simmering broth or salted water. Mince garlic and set aside for at least 10-minutes (to activate the beneficial compounds). Juice lemon. Wash kale, remove spines and tear into bite-sized pieces.
- In a large sauté pan, gently sauté garlic in olive oil until fragrant. Add shrimp, cover and continue to sauté over low heat until shrimp is pink and cooked through, approximately 5-8 minutes. Add kale, cover sauté pan with lid. Cook over low heat until kale wilts, approximately 5 more minutes. If you want your kale cooked more, cook an additional few minutes. Add additional liquid/broth, if needed. Stir in cooked quinoa. Season with lemon, salt and pepper and serve immediately.
Notes
Activate garlic’s beneficial compounds by letting the chopped cloves sit for 10 minutes prior to cooking. Add the lemon juice at the end to preserve the vitamin C in the citrus.
Recipe adapted from Living Plate
Barbecue Bean Burger
Barbecue Bean Burger
These delicious bean burgers are a great source of plant protein and offer an excellent source of complex carbohydrates, fiber and vegetables. Parsnips add the sweetness and they are gently spiced to give that BBQ taste. Make ahead and freeze, if you like, and enjoy the burgers baked in the oven rather than fried.
- Prep Time: 30
- Cook Time: 30
- Total Time: 1 hour
- Yield: 10 patties 1x
- Category: Burgers
- Method: Oven, Fried
Ingredients
- 2 cups onions, finely diced
- 3.5 ounces carrot, grated (about 1–½ cups or 2 medium carrots)
- 3.5 ounces parsnip, grated (about 1–½ cups or 2 medium parsnips)
- extra virgin olive oil , to sauté
- 4 cloves garlic crushed
- ½ teaspoon cinnamon
- 1 teaspoon paprika
- 1 teaspoon smoked paprika
- ¾ teaspoon turmeric
- ½ teaspoon celery salt, or ½ teaspoon salt
- 2 14 oz cans aduki beans, pinto or black beans, washed and drained
- 1 ounce oats, about 1/4-cup
- 1 tablespoon tamari, or soy sauce
- 1 teaspoon Dijon mustard
- 1 tablespoon olive oil or coconut oil, or more, melted
Instructions
Crush the garlic and leave for 10 min to activate allinase, the medicinal part of garlic.
In a sauté pan, heat just enough oil to coat the onions lightly and cook until translucent. Add the grated vegetables and cook to soften, around 1-2 min. Add the garlic and cook for 2 minutes. Once cooked but not browned, add the spices and cook for a further 30 seconds. Remove from the heat.
Mash the beans to crush them but not to a smooth mix, keeping some beans still intact, so that the burgers have some texture. One quick squeeze with the hands for each handful seems to work well to mash the beans, (or use a masher). Mix in the rest of the ingredients including the sautéed onion mixture and stir well together. Add additional oats to create a moist, but mix that easily binds. Taste mixture, season to taste and then shape the burgers. You want about 2 ounces (or about 1/3-cup) per burger.
Line a baking sheet with parchment paper or lightly brush the sheet with olive oil or melted coconut oil. Lightly brush the tops of the burgers with olive oil or coconut oil and place them on the baking tray.
Bake in the oven at 360°F for 20 minutes until golden brown on top, then flip them over and cook for a further 10 min so golden on each side.
Notes
If you want to prepare these bean burgers ahead, freeze mix prior to forming burgers. Proceed with shaping and baking once mixture is defrosted. Alternately, shape burgers, partially bake, and freeze. Complete the baking process once burgers are defrosted.
Recipe adapted from Kate Waters
Shaved Cauliflower and Radicchio Salad
Shaved Cauliflower and Radicchio Salad
Looking for an alternative to tossed greens? I am always seeking easy ways to sneak in raw cruciferous vegetables (the more stinky ones, like broccoli, radishes, kale and cauliflower). Raw cruciferous are extra bioactive, and support detoxification and bone health. I like to use every bit of my citrus fruit, and in this recipe I grate the lemon peel directly into the salad before juicing the fruit.
- Prep Time: 10
- Cook Time: 15
- Total Time: 25 minutes
- Yield: 6-8 servings 1x
- Category: Salads
- Method: Tossed
Ingredients
- 1/2 head of a 1-pound cauliflower, cored, cut into florets
- 1/2 head of a 6-ounce radicchio, cored, quartered lengthwise
- 6 inner celery stalks with leaves
- 1/4 cup thinly sliced chives or scallions
- 1/4 cup flat-leaf parsley leaves
- 1 lemon
- 2 teaspoons Dijon mustard
- 1/4 cup olive or walnut oil
- Salt
- Freshly ground pepper
- 1 ripe Bosc pear or crisp apple
- 1/4 cup coarsely chopped walnuts, toasted if desired
Instructions
For Salad:
- Push cauliflower florets, then radicchio, through the feed tube of a food processor fitted with a slicing disk, or thinly slice cauliflower and radicchio with a knife. Mix in a large bowl.
- Remove celery leaves; add to bowl. Thinly slice stalks with a knife; place in bowl and add chives and parsley.
- Finely grate zest from whole lemon directly over the bowl to catch any citrus oil. Toss to mix well. Squeeze juice from lemon for dressing.
For dressing:
- Place 1 tablespoon juice in a small bowl.
- Whisk in Dijon mustard.
- Gradually whisk in oil.
- Season with salt and pepper.
Up to 1 hour before serving, add dressing to salad; toss to coat. Season salad with salt, pepper, and more lemon juice, if desired. Cut pear into matchstick-size pieces, and add along with walnuts to the salad; toss to combine.
Notes
This salad is super healthy, delicious and easy. It’s become an everyday favorite. Want to dress the salad an hour before company arrives? This one fits the bill, so it’s great for company, a to-go lunch or a potluck, too.
Ingredient info: Walnut oil is available at some supermarkets, natural and specialty foods stores, and at latourangelle.com.
Recipe By: Adapted from Epicurious.com
Winter Crunch Salad
Winter Crunch Salad
A fabulous dining experience at Rupert’s inspired me to seek out this recipe. Thank you, Gary Kucy for introducing me to this new addition to my winter salad toolbox.
I served this crunchy salad in Chinese take-out boxes for a Super Bowl gathering and it was a hit. I love the do-ahead feature and extra benefit of the raw, nutrient-rich sprouts and kale. Both contain lots of plant nutrients. Keeping these vegetables raw enhances the bioavailability of the sulfur, which supports detoxification and bone health.
- Prep Time: 10
- Cook Time: 10
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Salads
- Method: Tossed
Ingredients
- 4 1/4 cup raw sunflower seeds
- 1/3 cup extra-virgin olive oil
- 1/2 small shallot
- 1/2 large lemon
- 1 small garlic clove, minced
- 2 tablespoons Dijon mustard
- Salt
- Freshly ground black pepper
- 1 large bunch Tuscan kale (about ¾ pound)
- 6 ounces Brussels sprouts
- 2 ounces Parmesan or smoked gouda OR 2 tablespoons nutritional yeast
- 1 Pink Lady or other crisp apple
Instructions
- Preheat oven to 350°. Roast sunflower seeds on a rimmed baking sheet until very fragrant, 7–10 minutes. Let cool.
- Meanwhile, start to build vinaigrette in a medium bowl. Finely chop shallot half and transfer to bowl. Using the tines of a fork or a reamer, juice lemon half over a bowl. Discard seeds; you should have about 2 Tbsp. juice. Add minced garlic. Whisk in 2 Tbsp. Dijon mustard; season with salt and pepper.
- Wash and dry kale, then pat leaves dry with a clean towel. Strip leaves from thick stems, discarding stems, then thinly slice leaves. Transfer to a large bowl.
- Trim knobby end of Brussels sprouts and pull off any dried or gnarly outer leaves. Cut all Brussels in half lengthwise, then arrange halves cut side down on board and very thinly slice. Add to bowl with kale.
- Grate Parmesan cheese on the small holes of a box grater.
- Slice 1 apple in half, cut out core and seeds, then thinly slice. Add to bowl with kale. (Snack on remaining apple.)
- Whisk the oil into bowl with the lemon mixture.
- Drizzle dressing over kale mixture; season with salt and pepper. Toss and massage with your hands to coat.
- Add cheese and sunflower seeds and toss lightly to incorporate.
Notes
This recipe is adapted from Bon Appétit. I often omit the cheese for a still-tasty result.
The dressing, kale mixture, and toasted sunflower seeds can be prepared up to 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover sunflower seeds and store at room temperature.
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