YOUR HEALTHY PLATE: Lemon-Sesame Kale Salad

A kale celebration for kale lovers everywhere (!). If you don’t happen to have any kale right now, you can still make this salad with any other greens growing in your garden or sitting in your fridge. Radicchio is a good addition, too. Do I post a lot of recipes for kale? Maybe. But I know hardly anyone who eats enough green, leafy vegetables. What’s the deal with green leaves? They’re basically a nutrition powerhouse, with loads of vitamins, minerals, phytonutrients, fiber, you name it. Exactly like taking a multivitamin. But without the constipation.
  • 1 head of kale
  • 1 cucumber (peeled, seeded, and diced)
  • 2 ripe avocados, diced
  • 2 medium tomatoes, diced 
  • 2 cups (1 can) chickpeas, rinsed well and patted dry
  • 2 Tbsp. sunflower seeds (shelled) for garnish
Dressing:
  • 1 /2 cup tahini 
  • 3 /4 cup water
  • 2-3 Tbsp fresh lemon juice
  • 1 garlic clove (med-large), minced
  • salt and pepper to taste
1. Prepare the veggies and beans, and toss into a large bowl.  Set aside.
2. Whisk together all the dressing ingredients in a small bowl, adding a bit of water drop by drop (one teaspoon at a time) if necessary. Remember the water in the veggies will thin the dressing further.
3. Pour the dressing into the vegetables, mix gently, and serve immediately.  Garnish with sunflower seeds.
A prior version of this recipe comes (with many thanks) from Angela at vegangela.com.

YOUR HEALTHY PLATE: Fennel Vegetable Soup

The folks where I work are always coming up with the most sublimely delicious recipes. This is one. If you’ve never eaten fennel, you are in for a delicious treat. Raw, it’s crunchy and sweet, a bit like celery with a faint whiff of licorice. Cooked it’s a different vegetable altogether. A great addition to any vegetable soup recipe, it is a total team player, happily absorbing other flavors from the pot at the same time as it shares its own. Fennel comes in bulbs, and the easiest way to cut it up, no matter how you intend to use it, is to slice it in half from top to bottom, and then to slice the half-bulb into thin blades, all of equal length and width, as you work around the bulb.

2 Tbsp. extra virgin olive oil
1 medium yellow onion, chopped
2 cloves garlic, chopped
3 medium carrots, peeled and sliced thin
2 ribs celery, rinsed and sliced very thin
1 medium bulb fennel (sliced, top to bottom around the bulb, into thin blades)
1 tsp. Kosher salt
15-ounce can diced tomatoes
4 cups kale, washed VERY well, deveined and shredded
1 tsp. freshly ground black pepper
¼ cup chopped fresh flat-leaf parsley

Instructions:
1. Heat the olive oil in a large pot over medium-high heat. Add onion and cook 5 minutes, until softening, stirring often. 2. Add garlic, carrots, celery, and fennel. Stir often, approx 5 minutes more, until vegetables begin to wilt.
3. Add tomatoes, kale, 5 cups water, salt and pepper.
4. Allow to boil, immediately reduce heat to medium, and simmer 25-30 minutes, until all vegetables are tender. Stir in the parsley and serve. Serves 4.

Thank you to ClevelandClinicwellness.com for a prior version of this beautiful recipe.


YOUR HEALTHY PLATE: “Party Salad” or Sweet & Spicy Kale Chips

If anyone in your house is not eating as many greens as you think they ought to be (whether it’s you, or the kids, or your spouse), then make this asap! Think of it as a kind of party salad. You’ll notice that this particular recipe uses two large bunches of kale, but don’t think that’s too much: once they shrink in the oven, they turn into a moderate-sized bowl of chips at best. Continue reading