Tag Archives: side dish

Five Ways To Enjoy Arugula

14 Thursday Feb 2013

Posted by in Healthy Eating

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Five Ways To Enjoy ArugulaHere’s another “green” that has been classified as a “Superfood.” At only 16 calories per two-cup serving, it is packed with nutrients, including vitamin A (great for your eyes and vision) and Vitamin K (known for bone-building). Mature arugula has a spicier, peppery taste, while baby arugula has a milder flavor with the same health benefits.

Here are some suggested ways to enjoy arugula:

1. Add arugula leaves to a salad of other greens.

2. Add arugula leaves to a sandwich.

3. Saute arugula leaves in a small amount of olive oil and serve as a side dish, or add to cooked quinoa, brown rice or whole grain pasta.

4. Add 2 cups of arugula to vegetable or lentil soup.

5. Place arugula leaves on a pizza prior to baking.

Love, Health & Happiness,

Phyllis

Vegetable Medley

31 Wednesday Oct 2012

Posted by in Recipes

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1 teaspoon olive oil

2 cloves garlic, minced

1 onion, chopped

1 red bell pepper, cut into bite sized pieces

1-2 zucchini, sliced

1/2 bunch asparagus, cut into 1 inch pieces

1 bunch broccoli, cut into small pieces

1/4 head cauliflower, cut into bite size pieces

1 handful green beans, cut into 1 inch pieces

Heat olive oil in a large skillet.  Add garlic and cook until fragrant.  Stir in onion and saute for 3 minutes.  Mix in remaining vegetables and cook covered, stirring occasionally, until vegetables begin to soften.

Serve as a side dish or over whole wheat pasta, or brown rice.  Top with sauce if desired.

Vegetable of the Week

18 Thursday Oct 2012

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While it is wise to eat a wide variety of vegetables, it is cost effective to build meals around fresh, seasonal, reasonably priced produce.  By selecting one or two primary vegetables, it allows you to prepare a larger quantity to use for multiple meals.

Here are some examples using broccoli or asparagus:

1. Cook the vegetable: Broccoli and asparagus can be steamed, stir-fried, or cooked briefly in boiling water. In addition, asparagus can be grilled.

2. Use the cooked vegetable as a side dish, on salads, serve with brown rice, quinoa, lentils, or whole wheat pasta. Add to store-bought soups or make a quick soup with broth, the pre-cooked vegetable and brown rice. Pre-cooked vegetables can be also be used to make homemade burritos or quesadillas, or an omlet.

3. Use raw broccoli or asparagus in homemade soups. Make a broccoli salad, or serve raw broccoli on salads, with hummus or a salad dressing.

Love, Health & Happiness,

Phyllis

Quick and Easy Rice Beans and Tomato

12 Wednesday Sep 2012

Posted by in Healthy Eating, Recipes

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Quick and Easy Rice Beans and TomatoPrecooked brown rice and a can of refried beans makes this single serving recipe quick and easy!

1/2 cup vegetarian refried beans (canned or homemade)

1/2 cup brown rice, cooked

1 tomato, diced

1 tablespoon green onion tops, sliced

oregano

Heat refried beans and rice individually, then stir them together. Add diced tomato, and green onion tops, sprinkle with oregano then fold the tomatoes and onions into the rice and bean mixture.

Makes 1 serving.

Enjoy with a salad for a meal or as a side dish with a serving of chicken, fish or lean meat and a serving or two of vegetables.

Broccoli with Cooked Fresh Tomatoes

29 Wednesday Aug 2012

Posted by in Healthy Eating, Recipes

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1 teaspoon olive oil

1 clove garlic, chopped

2 fresh tomatoes, diced

1 cup broccoli, steamed/pre-cooked

salt and oregano to taste

Heat oil in a medium pan.  Cook garlic until just starting to brown.  Stir in tomatoes and saute until the tomatoes are softened.  Season with salt and oregano to taste.  Add broccoli and stir until mixed well.

Makes 2 servings.

Eat as a side dish or serve over brown rice or whole grain pasta.

For a heartier meal, add in cooked lentils, white beans or quinoa.

This can also be served cold or added to a salad.

Quinoa, Caramelized Onions and Broccoli

04 Wednesday Jul 2012

Posted by in Healthy Eating, Recipes

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Quinoa, Caramelized Onions and Broccoli1 onion, chopped

1 tablespoon olive oil

2 cups steamed broccoli or other pre-cooked vegetables cut into small pieces

2 cups cooked quinoa

1. In a large frying pan, cook the onions in olive oil until lightly or darkly browned. The more browned the onions, the sweeter they will taste.

2. Add the cooked broccoli or other vegetables to the onions and mix well. Continue to cook until heated.

3. Gently mix in the cooked quinoa, cook until heated.

Serve warm as a side dish or cold on a salad.