Best green eats ever : delicious recipes for nutrient-rich leafy greens, high in antioxidants and more

236 Pages·2015·8.6 MB·English

by  van Wyk

For all of us who strive to do better
BEST GREEN EATS EVER
CONTENTS
PREFACE
FOREWORD
green basics
PART ONE:
Why Eat Greens?
Which Greens Do What?
Local, Seasonal, and Organic: What’s What and Does It Matter?
Setting Up Your Kitchen for Success
Forget About a One-Size-Fits-All Diet
green recipes
PART TWO:
Chapter 1: Soups
Zucchini Basil Soup
Raw Green Soup
Sweet Pea Soup
Coconut Curry with Bok Choy and Chicken
Raw Green Gazpacho
Asparagus and Spinach Soup
Creamy Spinach Soup with Egg Boats
Chapter 2: Salads
Shredded Chicken and Napa Cabbage Salad
Warm Beet Greens, Beet, and Walnut Salad
Arugula, Grapefruit, and Goat Cheese Salad
Arugula, Lentil, Goat Cheese, and Crispy Apple Salad
Green Slaw with Soba Noodles
Dandelions with Wild Salmon
Grilled Caesar Salad
Summery Kale Salad
Pumpkin and Kale Salad
Israeli Salad
Warm Winter Salad with Millet
Sardine Salad
Super-Simple Pea Shoot Salad with Radishes
Chapter 3: Sides
Baked Brussels Sprouts with Apple
Spicy and Tangy Roasted Brussels Sprouts
Honey Mustard Brussels Sprouts
Brussels Sprouts Salad with Pear and Bacon
Sautéed Kale
Collard Greens with Leek and Almonds
Steamed Collard Greens with Almond Sauce
Steamed Vegetables with Tahini
Swiss Chard with Lemon and Ginger
Steamed Cabbage with Dulse Butter
Green Cauliflower “Rice”
Cauliflower Tabbouleh
Sautéed Fiddleheads
Broccolini, Cherry Tomato, and Kale Skillet
Roasted Broccoli with Parmesan
Chapter 4: Snacks & Sauces
Coconutty Kale Chips
Vegan Cheesy Kale Chips
Whole-Leaf Kale Chips
Salt & Vinegar Kale Chips
Lime and Chili Kale Chips
Brussels Sprout Chips
Cheesy Vegan Spinach Dip
Green Hummus
Dandelion Pesto
Creamy Avocado Dip, Sauce, or Dressing
Chapter 5: Mains
Green Lasagna
Fried Rice with Greens
Spring Risotto with Asparagus and Spring Greens
Raw Collard Greens Wraps with Tamarind Sauce
Summer Rolls with Un-Peanut Sauce
Cabbage Rolls with Shrimp
Zucchini “Pasta” with Pesto
Green Frittata
Gluten-Free Pasta with Greens and Mushroom Sauté
A Bowl Full of Goodness
Spring Comfort Pasta
Chapter 6: Treats
Green Lemon Sorbet
Green Smoothie
Beets and Greens Juice
Green Smoothie Breakfast Bowl
Frozen Green Juice Popsicles
Green and Creamy Popsicles
Peachy Popsicles
Greenola
Zucchini Chocolate Squares
Zucchini Kale Muffins
INDEX
ACKNOWLEDGMENTS

PREFACE
Wow, have things changed since I wrote my first book, Best Green
Drinks Ever, just one year ago. I’ve become a mom and a
published author. And I no longer have lots of time to hang out
in my kitchen uninterrupted. This book is a result of that. In my
new and full life as a mom, time is precious, and a healthy diet is vital for
all of us to stay energized and sane, and for my little guy to grow big and
strong.
This is how I cook. My dinner goal is always to get a delicious, nutritious
meal on the table for my little family in as little time as possible, and try to
have fun while doing it. That means keeping things simple, using fresh
ingredients that require less “processing,” and opting for cooking
techniques that are fast. Cooking dinner in my house often involves
chopping sweet potatoes while my son, Felix, pulls himself up on my pants
(or pulls my pants off—either way) or swishing kale in my salad spinner
while he’s on the floor re-sorting our recycling and banging what has now
become his measuring cups. Who needs fancy toys, right?
The recipes in this book are based on meals that I make every day. They
are inspired by some of my favorite restaurants and health-food spots, my
travels around the world, my endless hours spent reading food blogs and
cookbooks (that was all before I became a mom), and, of course, my
absolute love for all things green. From kale to avocados, I just can’t get
enough. What is this obsession with greens? You might ask. And
rightfully so. Well, first of all, dark, leafy greens are some of the most
nutrient-dense foods per calorie you can find. They are full of minerals,
antioxidants, fiber, protein, and chlorophyll and generally make me feel
awesome. They also help protect us from environmental damage, support
our bodies’ natural detox process (which we all need in this modern
world), and even prevent cancer. But the reason for my obsession with
greens goes beyond even that. Greens are the antidote to all the heavier,
starchy, rich, and processed foods so many of us eat too much of. They
bring something vibrant, uplifting, and bright to our plate. As opposed to
white and processed foods, greens are fresh, living, and fibrous. If you’re