Sauerkraut

Cruciferous vegetables such as cabbage are super foods! Enjoy this veggie in the form of sauerkraut.


You’ll Need

  • 1 Medium Cabbage (green or red)
  • 2 Tablespoons Pickling Salt
  • Distilled or filtered water (non-chlorinated)

Directions

  • Shred the cabbage.
  • In a large bowl, mix shredded cabbage and salt together.
  • Pound the cabbage mixture to expel the juices.
  • Place pounded cabbage and juices in a medium sized glass jar (1 Quart Sized).
  • Press down firmly on the cabbage.
  • Add distilled water until cabbage is fully submerged.
  • Solution should be at least one inch from the top of the jar.
  • Cover the jar and let sit for 3 to 7 days at room temperature.
  • Store in the refrigerator.

 

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Guacamole

When scooping out the avocado, make sure to include the outer dark green layer that is located close to the skin. This is where all of the fiber is found. We want to get all of the nutrition we can out of the foods we eat to help us in preventing cancers and other chronic diseases.

You’ll Need

  • 2 avocados
  • ½ cup chopped onion
  • ¼ teaspoon sea salt
  • 1 tablespoon lemon juice or lime juice
  • Chili powder to taste – optional

Directions

  • Slice the avocados in half, remove and save the seed.
  • Scoop out the inside of the avocados and place in a bowl and mash it with a fork.
  • Add all of the other ingredients and mix well.
Tip
It has been shown that adding the seed of the avocado to the completed guacamole helps decrease the browning or oxidation of the guacamole.

No Mess Roasted Veggies

Veggies are a great food for cholesterol control. Try this recipe as a way to incorporate them into your meals.

You’ll Need

  • 3 cups (1″ chunks) peeled butternut squash
  • 1 cup cauliflower florets
  • 2 bell peppers (cut into 2″ chunks)
  • 2 parsnips (sliced 1/2″ thick)
  • 1 onion (cut into 1/2″ wedges)
Directions
  • Line a large rimmed baking pan with nonstick foil (this will make cleanup almost effortless).
  • Place vegetables in pan and drizzle with 2 tablespoons olive oil, and sprinkle with 1/2 teaspoon each salt and black pepper.
  • Toss evenly.
  • Roast in a 450°F oven 30 minutes, stirring once, until lightly browned and tender.
  • Sprinkle with snipped chives and serve immediately, or refrigerate up to 3 days and use to make the following easy dinners.


To use as Main-dish Pasta
Toss roasted vegetables with cooked pasta, chopped fresh tomato, chopped basil, olive oil, minced garlic, and grated Parmesan cheese.


To use as Main-dish Antipasto
Arrange roasted vegetables on a lettuce-lined platter with sliced cheeses, canned olive oil-packed tuna, olives, and crusty bread.

To use as Soft Tacos
  • Heat canned chili-style beans with diced roasted vegetables and chopped cilantro.
  • Spoon on flour tortillas, and top with salsa and shredded cheese.
  • Fold and eat.

Quick Refried Beans

Beans are one of the healthiest foods on the planet and benefit cholesterol control too! They can be prepared in so many different ways so experiment with them by mixing in some cheese,
hot peppers or hot sauce.

You’ll Need

  • 2 cups cooked pinto beans, divided
  • 1/2 cup water
  • 2 cloves garlic, minced
  • ½ teaspoon to 1 teaspoon chili powder
  • 1 teaspoon salt
  • 2 Tablespoons olive oil
  • 3/4 cup diced onion

Directions

  • In a small bowl mash 2/3 cup of beans to a smooth paste.
  • In a skillet saute onions in oil until soft.
  • In a medium saucepan over medium heat, combine the remaining beans with the water.
  • When heated through, stir in garlic, onion and oil that the onion was saluted in, chili powder, and salt.
  • Stir the bean paste into the whole beans and mix well.
  • Stir in the onion and cook for 10 minutes.
  • Mash the beans and onions up a bit more while cooking.

Roasted Cauliflower

It’s men’s health month and cruciferous are a super food for health and may aid in the prevention of various types of cancers.

You’ll Need

  • 1 head cauliflower, cut into, 2-inch pieces
  • ¼ to 1/3 cup olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • ½ teaspoon cumin (more if you’d like)
  • Chopped parsley for garnish

Directions

  • Heat the oven to 425° F.
  • Place the cauliflower florets in a large roasting pan and toss with the olive oil (enough to coat), salt, pepper, and cumin.
  • Roast until cauliflower is tender and lightly browned approximately, 35 to 40 minutes.

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Grilled Italian Peppers with Mozzarella and Basil Pesto Sauce

Submitted by Linda B. at Westinghouse. Thank you Linda B.!

This is a great summer appetizer using many of the things you can grow in your garden.

You’ll Need:

  • 12 fresh Italian Peppers (i.e. Corno di toro rosso) Long yellow type peppers
  • 2 Balls Buffalo Mozzarella
  • 10 Leaves Fresh Basil
  • 1/3 clove of Fresh garlic
  • 1 tsp. Pine Nuts
  • 3 tbsp. Extra Virgin Olive Oil
  • Salt to taste
  • Fresh Ground Pepper to taste

Directions:
Season peppers with salt pepper and 1 tablespoon of oil.
Grill or bake until completely cooked through (the skill should peel off); set aside. *
Slice mozzarella into 1/3-inch thick pieces.
Place on a platter and arrange peppers around mozzarella slices.
Drizzle with the Basil Pesto Sauce.

Basil Pesto Sauce:
Process basil, pine nuts, garlic, 2 tablespoons of oil, salt and pepper in a blender.
If needed, add a small amount of water.

*The peppers may be prepared on a gas stovetop, place a pepper directly over the flame until the skin is completely burned. You should be very careful with this method taking care to use the proper personnel protection equipment. When cooked the peppers should be placed in a ziplock bag to cool. The steam will keep the moisture inside and the skin will peel off easily.

Easy Black Bean Salsa

 

You’ll Need

  • 1-14 .5 oz. Can Black Beans, drained (or use cooked beans)
  • 1-14.5 oz Can Corn, low sodium, drained (or use fresh corn)
  • 1-12 oz. Jar Salsa
  • 1/4 cup Cilantro, chopped
  • 1 ½ Tbsp Fresh lime juice

 

Directions
Mix all of the above together and use this as your base.

Serve on top of a salad or baked potato, in a wrap or with some corn chips

**This is a recipe that can be prepared in a short amount of time. You can always use the beginning as a base and build on it in order to create a quick meal. To absorb the iron out of the beans you must consume them with a food source that contains Vitamin C. That is why it is helpful to top your salsa with some lime juice.

Variations:

*Add some chopped vegetables or fruit such as bell pepper, carrots, yellow onion, green onion, avocado, or tomato.
*Add some cooked chicken or fish or shrimp.
*Add a chopped chili or jalapeno for a spicy flavor. Or add some chili powder.

Greek Stuffed Tomatoes

PREP TIME 15 Min
COOK TIME 15 Min
READY IN 30 Min

You’ll Need

4 large ripe tomatoes
salt and pepper to taste
1 tablespoon olive oil
1 cucumber, peeled and diced
1/2 cup yogurt
8 ounces black Greek olives, pitted and sliced
1/4 cup chopped fresh basil
1 teaspoon sugar
2 cups crumbled feta cheese
1/4 cup chopped fresh parsley
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).
Slice tomatoes in half, scoop out seeds, and place in a baking dish sliced-side up. Sprinkle with and salt and pepper . Bake for 5 minutes. Remove tomatoes from oven, drizzle with olive oil, and bake an additional 10 minutes.
While baking tomatoes, mix together cucumber, yogurt, olives, basil, and sugar. Stir in feta cheese. Season to taste with salt and pepper.
Remove tomatoes from oven, fill with cucumber mixture, and sprinkle with parsley. Serve immediately.