Delightfully Healthy! Bright & Sunny Winter Vegetables

Tasting Friday, 12/16. 4:30 -6:30pm

Citrus Collards with Raisins

By Ashley Robarge

There is something to be said about the pairing of fresh citrus and collard greens. The two perfectly complement one another with the tangy, sweet flavor of fresh orange juice mixed up with the robust flavor of collard greens which is only lightly seasoned with sea salt, garlic, olive oil and tossed with raisins. This recipe should come with a plane ticket because the burst of citrus flavor will have you forgetting the cold, damp, New England weather and may have you thinking you arrived in sunny Florida! Pair this dish with warm baked chicken, or use it to top a bed of quinoa and you have yourself a meal!

Not only is this recipe simple to make, it is really good for you. Collard greens are part of the cruciferous vegetable family (think broccoli, cabbage, cauliflower) meaning they are host to several health promoting phytochemicals that you just don’t find in every veggie in the produce aisle. Have you ever smelled a sulfur smell when cooking some of these dark greens? That is because cruciferous vegetables are full of sulfur-rich compounds known as glucosinolates, which, when cut or chewed release an enzyme able to break glucosinolates down into specific phytochemicals which happen to be protective against cancer cell production.

Nutrition Benefits

Phytochemicals: Isothiocyanates & indoles found to be protective against cancer cell production

Vitamin K: Beneficial to the maintenance of healthy blood clotting and adds strength to bones

Folate (B9): Supports a healthy nervous system

 

Citrus Collards with Raisins Recipe

Adapted from: splendidtable.org

Ingredients

1 ½ lb. collard greens, washed w/ tough stems removed

1 Tbsp. extra virgin olive oil

2 tsp. garlic, minced ⅔ cup raisins, craisins (or fruit of your choice)

½ tsp. sea salt

⅓ cup freshly squeezed orange juice w/ or without citrus pieces

Directions

1. After washing, stack several collard leaves atop one another, roll into tight cylinder and slice crosswise into strips. Allow to sit while you move onto step 2.

2. Heat oil in  large pot over medium heat, add the garlic and sauté 1 minute. Stir in the orange juice (and pieces if retained) allow to reduce for 15 seconds and then add collards, stir, cover and allow to steam for 3-5 minutes stirring here and there to prevent burning. When collards have become tender (try not to overcook) add raisins and salt, sauté quickly until evenly blended.

 

 

Rainbow Carrot Slaw

By Kristina Cooke

Taste the rainbow this week with this flavor-packed rainbow carrot slaw. Not only do rainbow carrots make dishes much more elegant, but they boast even more benefits from the varied pigments they contain.  Carrots are normally known for their bright, orange hue. The pigment in orange carrots is from beta-carotene, which lends to healthy eye sight. Purple carrots contain alpha and beta carotene along with anthocyanin, which is anti-inflammatory and aids in cancer prevention. Yellow carrots contain lutein, which prevent macular degeneration and cataracts. Red carrots can thank lycopene for their bold color, which is an antioxidant linked to asthma prevention.  Pair this simple rainbow carrot slaw with sandwiches, a side of soup, or simply throw some chicken on top for a nutritious, tasty meal. The combination of crunchy carrot and toasted almonds, tangy Dijon vinaigrette, and sweet dried cranberries is a combination that will have your taste buds begging for more!

Nutrition Benefits

Vitamin A: Keeps your eyesight sharp, and immune system tough throughout the winter.

Vitamin K: Keeps blood clotting and builds strong, healthy bones.

Potassium: Prevents cramps and promote healthy heart contractions.

 

Rainbow Carrot Slaw Recipe

Recipe from: Food Network

Ingredients

1/4 cup olive oil

2 tablespoons lemon juice

1 tablespoon chopped flat-leaf Italian parsley

1 teaspoon Dijon mustard

1 teaspoon salt

1/2 teaspoon sugar

1 bunch of rainbow carrots, cleaned and grated

1/2 cup dried cranberries

1 small red onion, chopped

1/2 cup slivered almonds, toasted

Directions

1. Combine olive oil, lemon juice, parsley, mustard, salt and sugar in small bowl and whisk.

2. Prepare and combine carrots, cranberries, onion and almonds in large bowl and add dressing.

3. Cover and refrigerate 2 hours or overnight

 

 

 

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