Yummy kale saute - a delicious organic GF side dish or snack

A large bunch of Organic whole kale leaves (the stems are bitter so it is best to get the whole leaves so you can remove the stems easily - I then juice the stems - yummy!) You can also use collard greens, mustard greens or any type of greens you desire.

3 garlic cloves, peeled and minced (I usually use 10-15 cloves because I LOVE garlic!!)

juice of one organic lemon (or a tablespoon of organic lemon juice) - this cuts the bitterness of the greens and adds a nice flavor

1/2 cup white wine or organic chicken stock or water

2 tablespoons organic extra virgin olive oil

In a medium sauce pan, heat olive oil.  Add garlic and sauté until just starting to brown (be sure not to burn the garlic but you want to cook it a bit so it isn't too potent).  Add white wine and lemon juice and bring to a simmer (a few bubbles). Wash and break off kale leaves from stems in 2-3 inch pieces.  Add kale and stir frequently until leaves darken in color and become soft.  The longer you cook the kale the less bitter and softer it becomes.  I usually cook the kale for only a few minutes.  ENJOY!!!!!

Dr. Oz Shepard's Pie Recipe (30 day detox diet inspired)

When I think of Shepard's Pie, the first images that come to mind are the greasy tasteless meals I ate at the United States Coast Guard Academy.  So when I saw this recipe included in the Dr. Oz detox diet I was intrigued. This recipe is a far cry from my first experiences and so tasty in fact that I've made it several times.  And yes, you need that much cauliflower!

This dish freezes and reheats well.

Serves 3-4

8 oz organic skinless, boneless chicken breasts, poached, diced
10 cups organic cauliflower florets, steamed soft (YES you need 10 cups - approximately two heads)
2 cups organic broccoli florets, roughly chopped
1 small organic bok choy, roughly chopped (approximately 2 cups)
1 teaspoon sea salt
2 tablespoons organic virgin coconut oil, divided (more or less as needed)
freshly ground pepper
cayenne pepper (optional but adds nice flavor)

Preheat oven to 400F.  Poach chicken in a medium pot of boiling water for a few minutes.  Remove from boiling water and allow to cool, set aside.  Steam the cauliflower until soft.  Puree cauliflower with 1/2 teaspoon of salt and 1 tablespoon of coconut oil in blender until very smooth, set aside.  In a medium pan sauté the broccoli in 2 teaspoons of coconut oil until lightly browned and starting to soften.  Transfer to a bowl and start to cook the bok choy in the same pan, adding a little more coconut oil if needed, until the bok choy starts to brown.  Transfer to bowl with broccoli.  Dice up the poached chicken and add to the broccoli and bok choy, along with 2 cups of cauliflower puree, 1/2 teaspoon of salt and freshly ground pepper, and cayenne pepper.  Mix together gently.  Transfer to a 2 Qt baking dish, top with remaining cauliflower puree, sprinkle with cayenne pepper, and bake for 20 minutes until hot and bubbly.  Broil for a few minuets after baking to brown the top a bit.  ENJOY!!

The clean 15 - the safest foods that you can buy nonorganic, if need be

Buying organic is not the most economical option available.  Therefore, I was very excited when this list was published.  15 produce items with the least amount of pesticides used in conventional (nonorganic) farming.

So, if you are a little tight on cash or cannot find these items in the organic section, no need to worry.  Be sure to purchase organic versions of the 'dirty dozen' or the top 12 foods with the highest pesticide content.

The clean 15:
1) Onion
2) sweet corn (although be aware of non GMO versions and buy organic when you are able to ensure you are getting non GMO food)
3) pineapples
4) avocado
5) asparagus
6) sweet peas
7) mango
8) eggplant
9) cantaloupe (domestic)
10) kiwi
11) cabbage
12) watermelon
13) sweet potato
14) grapefruit
15) mushroom

ENJOY life, be healthy & save money!!!

The dirty dozen - top 12 foods to buy organic!!

The dirty dozen - 12 foods with the highest pesticide content (buy organic versions of theses foods) & the clean 15 - produce with the lowest pesticide content (safest to buy conventionally grown)





BUY THESE ORGANIC whenever possible as they contain the highest pesticide content of all foods:
1) Apples
2) Celery
3) Strawberries
4) Peaches
5) Spinach
6) Nectarines (Imported)
7) Grapes (Imported)
8) Sweet bell peppers
9) Potatoes
10) Blueberries (domestic)
11) Lettuce
12) Kale/Collard greens

Eat your fruits and vegetables! The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticide in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.

Commodity crop corn used for animal feed and biofuels is almost all produced with genetically modified (GMO) seeds, as is some sweet corn sold for human consumption. Since GMO sweet corn is not labeled as such in US stores, EWG advises those who have concerns about GMOs to buy organic sweet corn.



Executive Summary | EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

Whole Foods Deals 12/1 - onions & potatoes

I found the following deals/steals at Whole Foods on 12/1.  3 pounds of organic red onions for $3.99 and 5 pounds of organic red potatoes for $5.49 :-)  ENJOY!!

A tasty treat - kale, mushrooms & sun-dried tomatoes

This is my first blog, so if you are reading this, WELCOME!  I wanted to share quickly a delicious treat that I whipped up.  Many folks are afraid of cooking kale, although it is one of the top healthiest foods you can eat.  Often times the kale comes out bitter or tough but this recipe eliminates both!  It's quick, easy, healthy and it makes a great holiday side dish due to the green and red colors :-)

Ingredients:
2 T olive oil
one package of baby bella mushrooms, chopped ($2.49 @ Whole Foods)
8 oil packed sun-dried tomatoes, drained and chopped roughly
2 cloves of garlic
1 bunch of organic kale, washed, stemmed, and chopped roughly ($1.77 @ Whole Foods)

Method:
In a large skillet (with a lid), warm the olive oil over medium heat.  Add the mushrooms and saute until soft. *Note adding ingredients to cold oil causes it to be absorbed rather than utilized to saute* Add the garlic and tomatoes and saute for a few minutes.  Stir in the kale and allow leaves to begin to wilt.  Pour in one quarter cup of water, cover and allow to simmer for 5-10 minutes, stirring occasionally.  ENJOY!

Finished dish - ENJOY!!