Roast Some Kale

You probably never thought about roasting kale. I sauté it with liquid aminos or soy sauce. But roasting it, takes on a whole new texture and flavor.

Kale provides vitamins K, A, and C, promotes bone health, immune function, and skin health. The high fiber and potassium helps manage blood pressure and lowering cholesterol. There are many ways to enjoy this green vegetable. Roasting is a start.

Bite of history: Kale originated in Eastern Mediterranean and Asia Minor regions. It was cultivated back in 2000 BCE as a wild, leafy, old form of cabbage. It was a staple in ancient Greece and Rome before it speeded to Europe and the rest of world. In the 19th century, Russian traders introduced Russian kale to Canada and the U.S. 

Ψήστε λίγο λαχανίδα (Greek)

/psistr ligo lacanída/

(Roast some kale)

Assa brassicam viridem (Latin)

(Roast green cabbage)

Serves 6

Preheat the oven to 400ºF (200ºC)

rack in upper-middle position

2 Tbs. (30 g) organic tahini

2 Tbs. (15 ml) organic lemon juice

1 tsp. (5 g) organic lemon zest

3 Tbs. (35 ml) olive oil

2 minced organic garlic

bunch of organic kale, cut roughly

sliced organic shallot(s)/green onions

sesame and coriander seeds

1. Whisk tahini, lemon juice, 2 Tbs. (30 ml) water, 1 Tbs. oil, and half the garlic.

2. Place the kale in a bowl.

3. Drizzle with 2 Tbs. (30 ml) oil.

4. Add the rest of the garlic and lemon zest.

5. Mix and set for a few minutes.

6. Toss in the shallots/green onions.

7. Spread the kale on a baking sheet.

8. Bake for about 5 minutes, until the leaves start to stream and edges are crisp.

9. Remove and toss with two spoons.

10. Return to the oven and roast another 5-10 minutes.

11. Add to a serving bowl, drizzle with tahini sauce and sprinkle seeds over the top.

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Fish à la Vegetables & Mushrooms

Bretagne is a region in western France, whose people consider themselves first Breton and second French. Facing the sea and important agricultural regions, every village has their unique recipes. 

Pesked gant legumaj ha kebell (Breton)

Poisson à la Légumes et Champignons (French)

Serves 4

bass (typically Breton), or cod, tilapia or sole

olive oil

sliced organic onion

organic mushrooms

sliced garlic 

organic kale

1 diced organic tomato

2 tsp. (4 g) herbs de Provence

1 Tbs. (15 ml) organic lemon juice

garnish: chopped parsley 

optional: other types of pre-cooked Brittany vegetables:

• cauliflower
• broccoli
• cabbage
• artichokes
• potatoes
• carrots

~Breton/Brezhoneg (Celtic language spoken in Brittany, France)~

unan 1. Heat 1 Tbs. (15 ml) oil over medium heat.

daou 2. Sauté the onion for 4 minutes.

tri 3. Add the mushrooms and garlic for another 5 minutes.

pevar 4. Add kale, tomato, and 1 tsp. (2 g) herbs de Provence. Cook about 5 minutes. (You could add any of the optionals vegetables or serve separately.)

pemp 5. Stir in the lemon juice.

c’hwec’h 6. Remove, cover the pan.

seize 7. Rub the fish with a tsp. (2 g) of herbs.

eizh 8. Heat the oil over medium-high heat.

nav 9. Fry the fish, 2-4 minutes (inside temperature 145ºF/63ºC).

dek 10. Platte fish with vegetables and garnish.

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Salad with Kale, Quinoa, and Squash

 It is nice to add a lot of interesting ingredients and have a salad with leftovers or not. 

Serves 6

Preheat the oven to 400ºF (200ºC)

Use organic if all possible.

1/3 cup +2 Tbs. (100 ml) olive oil

1/4 cup (60 ml) apple cider vinegar

1 Tbs. lemon juice

dash of salt and black pepper

1/4 tsp. paprika

1 small butternut squash, peeled and cut into 1/2-inch (12 mm) cubes

1 bunch curly kale, remove stems and sliced thinly

1/4 cup (30 g) each: dry quinoa, cooked and chopped red onion

1 apple, chopped

1/2 cup (65 g) dried raisins

1 cup (130 g) hopped walnuts

1. Whisk 1/3 cup (80 ml) oil, apple cider vinegar, lemon juice, salt and pepper. Set aside.

2. Gross squash with the rest of the oil and paprika.

3. Place squash on a baking sheet and roast about 25-30 minutes.

4. Combine the kale, cooked quinoa, apple, raisins, walnuts and onion in a bowl.

5. Add the roasted squash and serve warm.

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Salad à la Mushrooms with Farro, Quinoa, or Brown Rice

Non-gluten free farro refers to as the grains of three wheat species.

Italian: farro grande, farro medio, and farro piccolo

French: grand épeautre, moyen épeautre, and petit épeautre

English inaccurately referred to as "spelt". Spelt is commonly grown in Germany, Austria, and Switzerland.

It is eaten plan or in salads, soups, or other dishes. 

Insalata à la Funghi con 

Farro, Quinoa o Riso Integrale (Italian)

Serves 6

Preheat the oven to 400F (200C)

8 ounces (225 g) organic uncooked farro, or gluten-free quinoa or brown rice

organic mushrooms, sliced 

sliced organic shallot or red onion

olive oil

Himalayan salt and black pepper to taste

4 sprigs of thyme, stripped the leaves or dry

2 Tbs. (30 ml) (dairy-free) organic butter

minced organic garlic cloves

organic kale, chopped

balsamic oil

option: sliced cooked organic (dairy-free) sausage

uno 1. Cook grains as directed on the package. (It can be made a day ahead and refrigerated.)

due 2. Use a baking sheet, mix the shallots/onions and mushrooms. Drizzle with oil and add some salt and black pepper.

tre 3. Rost about 15-20 minutes.

quattro 4. Scatter the thyme over them.

cinque 5. Melt the butter.

sei 6. Add garlic for 2 minutes.

sette 7. Add chopped kale for 3 minutes, stir.

otto 8. Add mushroom mixture. 

nove 9. Stir in the cooked grain and optional sausage. 

dieci 10. Drizzle with balsamic. Serve in bowls.

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Salad à la Kale, Apple, Beet, and Quinoa

 The gluten-free quinoa adds protein to the salad. 

Serves 4

6 cups (720 g) washed and sliced organic kale

2 Tbs. (30 ml) olive oil

2 cups (260 g) cooked organic quinoa

2 tsp. (30 ml) organic lemon zest

2 Tbs. (30 ml) organic lemon juice

1/2 tsp. (2,5 g) dry mustard powder

1 tsp. (15 ml) organic honey

2 organic apples, thinly sliced 

6 organic beets, roasted and cooled

1/2 cup (65 g) sliced organic nuts of your choice

1. Mix the kale, pinch of Himalayan salt, and oil together.

2. Massage the kale a few minutes to soften it.

3. Stir in the cooked quinoa and lemon zest.

4. In a jar, mix the mustard and honey.

5. Add the lemon juice in the jar.

6. Add the apples to the kale.

7. Pour the lemon juice and stir.

8. Serve on plates with the sliced beets and sprinkled nuts.

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Baked Goat Cheese with Chickpeas

This is a cheesy version of shakshuka*, but with goat cheese, chickpeas, and kale in a spicy sauce.

Serves 4

Preheat the oven to 350F (175C)

2 Tbs. (30 ml) olive oil

1 tsp. (2 g) cumin seeds

1 bunch organic kale, stems removed and torn into bite size pieces

2 cups (480 ml) organic tomato sauce

1 1/2 cups (195 g) organic canned of chickpeas, drained and rinsed

1 Tbs. (15 ml) organic lemon juice, plus cut wedges

goat cheese (DF) or block of feta (not DF) and cut into 1/2-inch (1,25 cm) slices

black pepper

red pepper flakes

warm (GF) bread, pita, or baguette

1. Heat a skillet over medium heat and add the oil. 

2. Add the cumin seeds for a minute or two. 

3. Add the kale in batches, letting each handful shrink and wilt before adding the next.
4. Add the tomato sauce, chickpeas, lemon juice, and 1/2 cup water. 

5. Stir and let it come to a simmer.
7. Place the cheese slices into the sauce.

8. Sprinkle with black pepper. 

9. Place the skillet into the oven and bake until the cheese has softened, about 15 minutes. 

10. Drizzle with olive oil and a pinch of red pepper flakes

11. Serve with warm (GF) bread and lemon wedges.

* A vegan Shakshuka: https://veggiefernandezs.blogspot.com/2023/02/shakshuka.html

Try some of the other Middle Eastern recipes: https://veggiefernandezs.blogspot.com/search/label/Middle%20Eastern

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Zelnik Pie

Traditionally, zelnik pie is a cabbage, chard, kale, or spinach fill pie, with eggs and cheese, popular in Turkey, Central Asia, Macedonian cuisine, and most Slavic countries. This is a Bulgarian recipe.

зелник (Bulgarian)

/zelnik/

Zelnik (Turkish)

Serves 4

Preheat the oven to 350F (180C)

5 Tbs. (75 ml) olive oil

5 thinly slice organic shallots

1/2 tsp. (2,5 g) nutmeg

1 cup (220 g) each organic: chard or kale and spinach

mint leaves

1 organic egg, lightly beaten

another egg beaten for glazing

(dairy-free) feta cheese

3 Tbs. (40 g) (dairy-free) organic melted butter

9 1/2 ounce (270 g) filo pastry (not gluten-free)

1 Tbs. (15 g) caraway seeds

eдин /edin/ 1. Sauté the shallots in a heated pan of  3 Tbs. (45 ml) oil and nutmeg, stir, remove, and set aside.

две /dve/ 2. In the same pan, add the rest of the oil and chard/kale, spinach, and mint. Cook about 2 minutes. Set aside to cool.

три /tri/ 3. Squeeze out the water.

четири /chetiri/ 4. In a bowl with the greens, add one egg and feta. Mix.

пет /pet/ 5. Grease or spray olive oil in a round pan with some of the melted butter.

шест /shest/ 6. Cut the filo sheets into rounds to fit the pin, use 12 sheets.

седем /sedem/ 7. Using two sheets on the bottom, brush each with melted butter.

осем /osem/ 8. Sprinkle some caraway seeds and add some greens and cheese.

девет /devet/ 9. Repeat. End with 2 filo rounds.

десет /deset/ 10. Brush on the beaten egg and sprinkle with more caraway seeds.

единадесет /edinadeset/ 11. Bake about 35 minutes, until the top is golden.

дванадесет /dvanadeset/ 12. Cool for 10 minutes before serving.

Добър апетит

/dobŭr apetit/

Enjoy your meal

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Thai Coconut Curry Chicken and Tofu

Chicken + tofu = protein-packed dish. Forget the take out or restaurant, prepare at home tonight!

ไก่กะทิแกงและเต้าหู้

/kị̀ kathi kæng læa têāh̄ū̂/

Serves 6

8 ounces (225 g) extra-firm organic tofu

3 cups (600 g) cooked rice

1 Tbs. (15 ml) each: olive or coconut oil and grated ginger

1 peeled and sliced onion

6 organic peeled and sliced carrots

2 peeled and grated organic bell peppers

2 peeled and grated cloves of garlic or more to taste

1/2 pound (225 g) organic boneless, skinless chicken, cut into cubes 

14 1/2 ounces (1 3/4 cups) (430 ml) organic chicken or vegetable broth

1/4 cup (50 g) organic creamy peanut butter

2 Tbs. (30 ml) tamari or gluten-free soy sauce/liquid aminos

2 Tbs. (30 ml) organic maple syrup and red curry paste

2 cups (400 g) organic kale or spinach

optional garnishes: cilantro, chopped green onions, hot sauce, chopped peanuts, and/or chopped parsley 

1. Press out the water in the tofu for at least 30 minutes.

2. Dice and set aside.

3. Cook the rice according to directions.

4. Warm the oil over medium heat in a pot.

5. Add the onions, carrots,bell peppers, garlic and ginger. Cook, stir for 4-6 minutes.

6. Add the chicken and broth, bring to a simmer, cook for 8-10 minutes, until the chicken is cooked through and no longer pink inside.

7. Add the coconut milk, peanut butter, Tamara, curry paste, syrup to a glass heat-safe bowl.

8. Warm for 30 second in the microwave and stir to combine.

9. Stir into the vegetable mixture.

10. Gently stir into tofu and kale.

11. Serve over cooked rice.

12. Place the garnishes in small bowls at the table to serve on top.

-modified delicious living.com

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Lemon Tahini with Lentils

A lemon tahini* dressing tops off this lentil dish.

Serves 4-6

A. Lemon Tahini Dressing:

1/4 cup (60 ml) each: yeast and tahini

1 clove of garlic

1/2 cup (125 ml) organic lemon juice

2-3 Tbs. (30-45 ml) olive oil

black pepper

1. In a food processor, combine the ingredients until smooth. Set aside.

B. Lentil Mixture:

1 cup (250 ml) uncooked lentils (same color or mixed green and black)

1 cup (250 ml) uncooked brown rice or quinoa

1 1/2 tsp. (7,5 ml) olive oil

1 chopped organic onion

3 minced cloves of garlic

1 chopped organic red bell pepper

1 chopped organic tomato

3 cups (750 ml) chopped organic: kale or spinach 

1/2 cup (125 ml) minced parsley leaves

1. Cook the lentils. Set aside.

2. Cook the rice or quinoa. Set aside.

3. Heat the oil in a skillet. Sauté the onion and garlic for a few minutes.

4. Add and sauté the bell pepper and tomato 7-8 minutes.

5. Stir in the spinach and sauté a few more minutes.

6. Stir in all of the lemon tahini dressing and cooked lentils and rice or quinoa.

7. Reduce the heat to low and simmer a few minutes.

8. Serve with parsley leaves on top.

* Tahini is a paste made from ground sesame seeds, used in Greek, Turkish, Middle Eastern, N. African, and East Asian cuisine. It is an excellent source of copper, manganese, and amino acid, with healthy omega-3 and -6. 

Bite of history: Oldest mention of sesame is written in cuneiform some 4000 years ago as a source of oil.

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Potato Patties with Kale

A kale-type flat-leaf variety of cabbage dates back to the 4th century BCE in Greece. By the 1800s, a dark green, violet-green to violet-brown Russian kale was introduced into Canada and then the USA. It is rich in vitamin A, C, K, and B6. 
Here is another way to enjoy this vegetable....

serve 4

1 pound (455 g) organic baked potatoes, peeled and cut into small cubes

1 cup (240 ml) ricotta-cheese or goat cheese or a soft, dairy free cheese

1/2 cup (120 ml) extra-sharp cheddar cheese or a cheddar, dairy free cheese

black pepper to taste

2 Tbs. (30 ml) olive oil

4 cups (920 ml) chopped organic kale

3/4 cup (180 ml) chopped organic green onions

1-2 minced garlic

1/4 tsp. (1,2 ml) each: crushed red pepper and smoked paprika or more to taste

1. Place potatoes in a medium saucepan. Cover with water and bring to boil.

2. Reduce heat and simmer 10 minutes or until tender. Drain.

3. Combine the potatoes with cheese and black pepper. Toss to combine but do not mash.

4. Heat the 2 tsp. (10 ml) oil in a skillet over medium heat.

5. Add kale, onions and garlic. Cook about 5 minutes until the kale is tender.

6. Sprinkle with red pepper and paprika. 

7. Stir in the kale mixture.

8. Divide the potato mixture into 8 portions. Gently shape each into a patty.

9. Add 2 tsp. (10 ml) of oil to the pan. 

10. Cook 4 patties at a time for about 4 minutes on each side or until golden.

11. Remove and keep warm. Add some oil and cook the other 4 patties.

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Kale, Quinoa, Tofu and Mushroom Bowl

Kale is rich in K and C vitamins and calcium. Gluten free quinoa and tofu are high in protein, combined with B vitamins in mushrooms, and the meal is a healthy, filling dinner!

Serves 4-5

quinoa

A. Quinoa:

1 Tbs. (15 ml) olive oil

1 minced shallot or onion=1/4 cup (60 ml)

3/4 cups (180 ml) quinoa

1. Heat the oil in a saucepan over medium heat.

2. Sauté the shallot or onion about 4 minutes.

3. Add the quinoa, stir until you hear a popping sound, abut 3 minutes.

4. Add 1 1/2 cups (360 ml) water. Bring to boil.

5. Reduce to low heat, cover and cook for 15 minutes, until the water is absorbed.

6. Let it sit for 15 minutes. Then fluff with a folk.

B. Vegetables:

1/4 cup (60 ml) olive oil

4 cups (960 g) trimmed, mixed wild organic mushrooms

8 ounces (225 g) organic firm tofu, cut into cubes

2 tsp. (10 ml) minced ginger

brunch of organic kale

1 1/2 Tbs. (20 ml) soy sauce or liquid amino (gluten free)

1. Heat 2 Tbs. (30 ml) oil in a skillet over medium-high heat.

2. Add the mushrooms for 10 minutes.

3. Put the mushrooms on a plate.

4. Add 1 Tbs. (15 ml) oil to the skillet and cook the tofu, turning occasionally, until browned on all sides.

5. Add the tofu to the mushrooms.

6. Heat another 1 Tbs. (15 ml) oil, sauté the shallots/onions and ginger.

7. Add the kale, stir about 3 minutes.

8. Add the tofu and mushrooms, cook a few minutes.

9. Add the soy sauce/liquid amino for a minute.

C. Serve:

1. Put quinoa in bowls, top with the vegetables.

-modified The Portlandia Cookbook

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Acorn Squash with Kale

Acorn squash signals fall. Add some kale and here is a good dinner.

serves 4

preheat oven 400F (205C)

acorn squash

2 acorn squashes

3 Tbs. (45 ml) olive oil

cinnamon 

2 Tbs. (30 ml) uncooked bulgur wheat or quinoa (gluten free)

4 Tbs. (60 ml) organic lemon juice

black pepper

2 cup (480 ml) organic kale, thinly sliced and stemmed

1/4 cup (60 ml) chopped onion

1/2 cup (120 ml) tahini

1 minced garlic clove

1. Slice the squashes in half and scoop out the seeds.

2. Brush the insides with some olive oil.

3. Place the squash cut-side down on a baking sheet. Cook 45 minutes or until tender.

4. Cook the bulgur wheat or quinoa as directed.

5. Whisk 1/4 cup (60 ml) lemon juice, pepper, and olive oil in a bowl.

6. Add kale, bulgur or quinoa, onion.

7. Combine the tahini, remaining lemon juice, and garlic in a small bowl.

8. Spread tahini mixture inside the cooked squash.

9. Add some kale mixture inside of each squash.

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Nutty Spinach or Kale

This is a serving for one, so just increase the ingredients for added servings.

1 tsp. (5 ml) each: organic walnuts and olive oil
2 Tbs. (30 ml) dried organic cranberries
2 cups (475 ml) organic spinach or kale
optional herbs to taste: marjoram, thyme, sage, nutmeg, and/or oregano 
optional seeds: pumpkin, sunflower, teff, and/or flaxseeds

1. Heat the oil in a skillet over medium heat.
2. Add the cranberries and walnuts. Stir and cook about a minute.
3. Add the spinach or kale. Cook until it wilts about 3 minutes.
4. Optional: add any herbs and/or seeds.

If you find cooked spinach too strong, try 

uncooked in salads, 

on sandwiches, 

or this recipe as

Raw Nutty Spinach

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Raabs-Budding Shoots

Raabs or Rapini are budding shoots of the  brassica family: arugula, Brussels sprouts, broccoli, cabbage, collards, kale, mustard, or turnips. They have bolted or gone to seed after overwintering. Or buy these vegetables with their leaves still on.

1 bunch of raabs, washed, ends trimmed, and divided into equal parts
1 Tbs (15 ml) sea salt per 2 quarts/liters of water
some garlic
olive oil
spices and herbs to taste

1. Bring a pot of water to boil.
2. Fill a large bowl with cold water and some ice cubes.
3. Add salt and the raabs to the boiling water. Blanch for 2 minutes. Stir.
4. Use tongs to remove the raab and place in the ice water for 1-2 minutes.
5. Drain well.
6. Sauté the garlic and spices over medium-high heat.
7. Add the raab. Use the tongs to toss and coat the raab.
8. Cook 3-5 minutes until the raab is al dente.
9. Add seasoning to taste:

• black pepper
• cheese
• fresh herbs                                           
• few dried red pepper flakes
• lemon juice
• etc.

10. Serve:

• side dish
• on pasta
• on chicken or fish
• stuffing for meat or chicken
• on pizza
• mixed into a warm salad
• mixed with organic beans
• etc.

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African Peanut Stew

Though this is more of a "soup" we had it for dinner tonight. Add a salad and a glass of wine, dinner on the patio went well. If serving guest, make sure no one has a peanut allergy. 

Serve 6

1 Tbs. (15 ml) olive oil

1 diced organic  onion

3 cloves of minced garlic

1 diced organic red bell pepper

1 organic sweet potato, cut into cubes

1 (28 ounce/790 g) organic diced tomatoes with juices

⅓ cup (75 ml) organic peanut butter or almond butter and peanut butter mixed

4 cups (1 liter) organic chicken or vegetable broth

1 (15 ounce/425 g) organic chickpeas, drained and rinsed

organic: spinach or torn kale leaves

cilantro or parsley for garnish  

roasted organic peanuts

1. Sauté on medium heat, the onions and garlic in a skillet with the olive oil, about 5 minutes.

2. Add the bell peppers, sweet potatoes, and tomatoes with the juice. Simmer on medium-high for 5 more minutes.

3. In a bowl, whisk the peanut butter and 1 cup (250 ml) of the broth until there are no clumps. 

4. Stir the mixture into the vegetables with the rest of the broth.

5. Cover the skillet and reduce the heat to medium-low. Simmer for 10-20 minutes, until the sweet potatoes are tender by inserting a folk. 

6. Stir in the chickpeas and spinach and cook a little longer. 

7. Ladle the stew into bowls and garnish with cilantro/parsley and roasted peanuts.

-modified The Oh She Glows Cookbook

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Toasted Quinoa with Kale

Try a different salad by using quinoa and kale*.

Serves 4

1 cup (240 ml) quinoa, washed and drained

½ tsp (2,5 ml) sea salt

2 Tbs. (30 ml) olive oil

1 ¾ cups (420 ml) boiling water

3 minced garlic cloves

4 cups (960 ml) lightly packed chopped kale leaves

1 Tbs. (15 ml) organic lemon juice

⅓ cup (80 ml) toasted pin nuts or slivered almonds

1. Dry-roast quinoa in a skillet, stir until a golden color, about 6 minutes.
2. Transfer to a saucepan, add sea salt, 1 Tbs. (15 ml) oil, and boiling water.
3. Reduce heat to low, cover, and simmer 20 minutes.
4. Let it stand 5 minutes, then fluff with a folk.
5. In a deep skillet over medium-hight heat, add 1 Tbs. (15 ml) oil and garlic.
6. Sauté 30 seconds.
7. Add kale, sauté until leaves are deep green and tender, 3-4 minutes.
8. Stir in the quinoa, lemon juice, nuts, and black pepper to taste.






*Kale is packed with folic acid, calcium, iron, and vitamin A.
Eat it:

• raw
• chopped or slice leaves
• add toasted sesame oil
• make kale chips
• with sautéed in olive oil, slivered garlic, and organic lemon juice
• in smoothies 

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Sicilian Leaf vegetables

Think of all the cultures that came and gone on this island for over 2000 years. Starting with ancient 5th century BCE Greeks, add Spanish, Arab and Italian dishes, and you have great mixture of tasty recipes.

virdure  fogghie (Sicilian)

Warm Salad for 4

lends itself to many variations

A. 1 pound (240 g) greens: Swiss chard, spinach, kale, dandelion or mustard greens, collards, broccoli or cauliflower

1. Rinse out any dirt.

2. Remove any stems and save.

3. Slice greens crosswise into strips.

4. Slice the stems.

B. Nuts:

2 Tbs. (30 ml) olive oil

2 shallots or 1 onion thinly sliced

1-2 minced garlic cloves

1/3 cup (80 ml) chopped organic almonds, pine nuts, or walnuts

1/3 cup (80 ml) chopped raisins, and/or other dried fruit

optional: pinch of pepper flakes, cayenne or black pepper, and/or organic sugar
optional: cup (240 g) organic white beans

C. Sautéing:

2 Tbs. (480 ml) olive oil

1 Tbs. (240 ml) organic butter

1-2 Tbs. (15-30 ml) organic lemon juice

D. Preparing:

unu 1. Sauté over medium heat 2 Tbs. (30 ml) oil with the shallots/onions, garlic, (red pepper flakes) about 2 minutes.

dui 2. Add nuts and raisons/dried fruit, stir about another 2 minutes.

tri 3. Remove from the pan and set aside.

quatrru 4. Add 2 Tbs. (30 ml) oil to the skillet.

cincu 5. Stir in handful of greens, cooking until wilts, add more about 3-5 minutes.

sei 6. Add butter until it melts.

setti 7. Add lemon juice.

ottu 8. Stir in the nut mixture (and the white beans)

novi 9. Sever with a little olive oil over the top.

Bon Appitittu!

-modified Martha Stewart's Cooking School

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Veggie Chips

Try some organic vegetable chips...homemade!

A. BEET (filled with folate, manganese, and potassium, an earthy sweetness when roasted)

1. Slice thinly.

2. Scatter with salt (optional), dried thyme, and oregano.

2. Bake 20-30 minutes, 325℉ (165℃).

B. KALE (when baked, it develops a nutty taste)

1. Cut 1 bunch into bite-size strips.

2. Sprinkle salt (optional), pepper, and dash of apple cider vinegar.

3. Bake 18-20 minutes, 350℉ (175℃).

C. SWEET POTATO (superhigh dose of vitamin A)

1. Slice with skins left on.

2. Dust with cayenne pepper, cumin, and coriander

3. Bake 10 minutes, 350℉ (165℃).

D. OPTIONAL:

1. Different herbs

2. Different root vegetables: carrots, daikon, parsnips, yams, Jerusalem artichokes (suncoke, earth apple, topinambour), yacón (jicama), one of the 4000 varieties of potatoes*,...

* We found over ten organic varieties at a local nursery. We bought two each of three different types. Now, we are waiting for them to bud, then cut, and plant each section with a bud.

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