It's so easy to grow sunflower sprouts....and oh are they delicious!

I purchase organic sunflower seeds for sprouting from "Handy Pantry - Living Foods" website.  I grow my sprouts in a glass pie plate with organic soil, purified water and a lot of love.  The growing process takes about 10 days.  It's fun to watch the seeds grow into upright leaf sprouts.  I use to buy sunflower seed sprouts at the farmers market, but honestly, it was costing a small fortune - $5 for a little bag containing 3 handfuls (approximately 1/10th of what you see in this photo.)  The amount of sprouts in this photo would cost about $50 at the farmers market, but I grew them for a whooping cost to me of about $1.00.  

Green is Kean! Organic is fantastic!

I'm on a mission -- have been for a long time -- to eat "green" as much as I can!  In the mornings I drink a "green" drink consisting mainly of either organic kale or spinach (1 cup), 1/2 bunch parsley, 1/2 organic cucumber with skin, sliced, 1/2 small banana, 1 /2 an apple, a thumbsize piece of fresh ginger, 1/2 small lemon including the peel (well washed), 1/2 small lime (well washed, including peel) a few pieces of a fruit or berries (kiwi, blueberries, strawberries), freshly ground flax seeds and purified water.  Talk about nutrient-dense! 

Red, White and Green Kale Salad

This kale salad - and any kale salad for that matter - is best when the kale is organic and very fresh, rinsed in cold water, drained and finely shredded or chopped.  There is a technique I use when preparing raw kale:  I wash it well, allow it to drain.  I then use a very sharp knife to remove the tough stem.  Then I take as much as I can hold in my hand and I squeeze it into a ball in my palm: this massaging effort breaks down some of the tough fiber in the kale and causes it to taste less bitter.  Then with a handful of squeezed/massaged kale (compacted into a ball), I shred it as fine as I can with the very sharp knife, carefully.  :)   Here's my recipe for a hearty, nutrient-dense, kale salad.

Red, white and Green Kale Salad

4-5 medium/large leaves of purple kale finely shredded or chopped

1 can cannellini beans, well rinsed

½ large red pepper, finely chopped

1/3 large cucumber, finely chopped

a generous handful of fresh chopped herbs (oregano, basil, mint, parsley)

optional: sliced black olives, hearts of palm or artichoke hearts (rinsed)

Place above ingredients into large bowl.  Mix well.

Prepare dressing:

Juice of ½ fresh lemon

3-4 tablespoons good olive oil

pinch cracked red pepper

½ teaspoon good Italian Seasoning herbs

½ teaspoon minced onion and garlic (minced together)

Put dressing ingredients into screw top jar, shake vigorously.  Let stand for a few minutes, shake again.  Pour onto kale mixture.  Toss very well and refrigerate for ½ hour.  Toss again (adjust seasoning – salt & pepper if desired).  Serve on cold salad plates.

Red and Green = Nutrient Dense

Red Swiss Chard is simply delicious steamed.  I've noticed that steaming it takes away the bitterness. And further, by steaming it, there is no need to saute it in oil.   My method for enjoying this super nutrient dense green is to first wash it well in cold water, cut off the thick stems, then stack the leaves and slice in thin (1/2") strips.  Filling the steamer pot with lots of fresh cold water, I place the chard in the steamer basket, cover the pot,  bring the water to a rolling boil, then turn heat down to medium and steam away for about 6-8 minutes until the chard wilts.  Now that it's cooked I am ready to enjoy it:

underneath a piece of poached or broiled salmon or filet of sole
underneath a helping of rainbow quinoa, or brown rice pilaf
for breakfast with a piece of multi-whole-grain toast. 

Go Green, even in the morning!

This is the perfect time of year for buying and consuming one of the most nutrient-dense vegetables around -- Brussels Sprouts.  They are oh-so-healthy!  I usually eat Brussels Sprouts with dinner but this morning I decided to get creative--I made a Brussels Sprout Fritatta.  

Here's my recipe for One:                                      Pre-heat oven to 400

12 Brussels Sprouts, sliced to 1/4" (rinsed/washed/drained)
1 teaspoon Extra Virgin Olive Oil
Just a pinch of salt and freshly ground black pepper
Toss above ingredients well in a large bowl.
Line a baking sheet with foil.
Place the prepared Brussels Sprouts on the pan and roast for 10 minutes.
In the meantime,
whisk 2 egg whites and 1 whole egg in a bowl along with 1/2 teaspoon turmeric (optional)

When Brussels Sprouts have cooked for 10-11 minutes they should  start to turn brown around the edges.  Now's the time to pour the egg mixture over the sprouts and bake in oven another 2 -3 minutes until the eggs cook.

Sprinkle grated cheddar cheese atop.  Or for a healthier alternative sprinkle Nutritional Yeast on top.

Fold onto a plate and enjoy.