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Friday August 28th
(This week's recipes are usually uploaded by Friday each week.  
If they have not yet been updated, please check back later. Thanks).
Reduce High Blood
 - DASH - diet click here

Green Curly Kale
Parsnips (except Low G)
Artichoke (Lge, Low G, Jumbo)
Green Beans  (Jumbo)
Gala Apples
Black Plums
Stir-fried curly kale with chilli & garlic
1 tbsp olive oil
200g bag curly kale
2 garlic cloves, finely sliced
1 red chilli, deseeded and sliced
Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the
garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.

Kale Chips

1 medium bunch kale
1 tablespoon olive oil
1/4 teaspoon kosher salt, more or less to taste
Preheat oven to 300 degrees Fahrenheit.
Wash kale leaves and dry very well.
Using a paring knife or kitchen scissors, trim out the ribs and discard. Cut the remaining kale into approximately two-
inch pieces.
Place kale in a large bowl and toss gently but thoroughly, making sure that every last bit of kale leave is coated with
olive oil.
Line a large baking sheet with parchment paper or a silicone baking mat. Lay kale in a single layer on the baking
sheet and sprinkle with salt. (If you have more kale than baking sheet, you may need to cook them in batches).
Bake for 8 - 12 minutes, just until crisp. Start checking at 8 minutes - don't overcook or they'll burn! Remove from
oven and let cool for a minute or two, then serve.

Creamed Parsnips & Kale
4 tablespoons butter
2 large parsnips cut into uniform pieces
1 small onion thinly sliced
1 cup chicken or vegetable stock
1 teaspoon chopped thyme
Salt and freshly ground pepper
1 bunch kale, cleaned and cut into bite size pieces
2 tablespoons all-purpose flour
2 cups whole milk
1/2 teaspoon mustard powder
Cook the parsnips. In a large, deep skillet, melt 2 tablespoons of the butter. Add the parsnips and cook over
moderately high heat, stirring occasionally, until lightly browned, about 6 minutes. Add the onions and cook, stirring
occasionally until softened, about 2 minutes. Add the stock and thyme and bring to a boil. Season with salt and
pepper, cover and simmer over low heat until the parsnips are tender, about 8 minutes. Transfer the parsnips to a
large bowl, and wipe skillet clean.
Cook the kale. Fill a large, deep pot with water and a tablespoon of sea salt, bring to a boil. Add the kale and cook for
about 2 minutes. Drain and cool under running water. Squeeze completely dry with a clean towel. Stir the spinach into
the parsnips.

Make the sauce. In the pan you cooked the parsnips in, melt the remaining 2 tablespoons of butter and cook over
moderately high heat until lightly browned, about 4 minutes. Whisk in the flour and cook, whisking, for 1 minute. Whisk
in the milk and mustard powder, season with salt and pepper. Cook the sauce, whisking constantly over medium heat
for about 6 minutes or until thickened. Taste and adjust seasoning.  Remove from heat and mix the parsnips and kale
into the sauce.

Parsnip Celery Soup
Three Medium Parsnips (the base of the soup)
One Onion
One Potato
Two Smallish Carrots (compliments the parsnips)
Small Bunch of Celery (save the leaves!)
One Bay Leaf (dried)
Kosher Salt (sea salt would also work)
Black Pepper (freshly ground is best)
Olive Oil (or butter/ butter substitute)
15 fl. oz. Milk (or vegetable broth, nondairy milk, half and half, or water)
15 fl. oz. Water
-Peel the Carrots , Parsnips , and Potato .
Place them in a bowl filled with water to rinse off any dirt that may have accumulated during the peeling.
Wash the Celery .
-Place two tablespoons of Olive Oil , Butter, or Non-Dairy Butter into the pan .
Put the pan on a moderate setting to preheat the pan for the vegetables .
-Slice the very top and bottom off of the peeled parsnips.
Slice the narrow end of the parsnip into thin coins.
When you reach the larger, thicker part of the parsnip, set it on the larger end, and carefully run your knife through it,
cutting the vegetable in half.
Lay the halves on the cutting board, and slice them in half again.
Again, slice these parsnips into thin coins.
-Slice off the tops and bottoms of the peeled carrots , then thinly slice them into coins .
-Slice the peeled potato in half , then lay each half on the cutting board .
Slice the halves into even wedges , then turn the wedges sideways and run your knife through the wedges to chop
-Slice the top and bottom off of the onion , standing it on either end .
Cut the onion in half , lay the two halves on the cutting board , then slice the onion halves.
Turn the halves sideways, and run your knife through them again to chop them.
-Remove the leaves from the celery, saving them for Wilted Celery Leaves.
Slice off the very bottom of the celery, and remove anything that doesn't look right .
-Chop the celery.
-Dump all of the prepared produce into the pan.
-Put the lid on the pan and cook for ten minutes .
**Check on the soup occasionally, giving it a stir once in a while**
-Add the liquids of your choosing. (I used half & half and water.)
Add the bay leaf.
Give the soup a big stir.
Bring the soup to a boil, then reduce the heat and simmer for thirty minutes .

-Meanwhile, let us make Wilted Celery Leaves!
You will need:
Celery Leaves
Garlic (raw, or roasted)
One Lemon (or other citrus fruit)
Red Pepper Flakes (can be omitted)
Olive Oil (or other favored cooking oil)
Kosher Salt (or sea salt)
Small Pan (A one quart saucepan works well)
Directions to Wilt the Leaves:
Pour a bit of the olive oil into the pan , and set on a moderate heat.
Chop raw or roasted garlic , and add it to the oil.
Add in a pinch of red pepper flakes .
The oil should be sizzling around the garlic and pepper flake .
Zest 1/3 - 1/2 of the lemon , avoiding the pith.
When the garlic and red pepper flakes have infused the oil with flavor , add in the chopped celery leaves and lemon
zest .
Stir, salt to taste, and turn off the heat when the leaves have reduced in size, but still have crunchy bits from the
Test your vegetables (poke with a fork to see if they are tender/ eat some of them) to see if they are cooked.
Once they are cooked to the desired consistencey, transfer to the blender.
Process until the soup is velvety and smooth, yet retaining texture from the vegetables.
Pour the soup back into the pan it was cooked in, and reheat it .
Serve topped with Wilted Celery Leaves.
This soup is great with crusty bread, fresh from the oven.

Sauté of Celery and Leeks

1 head celery
2 leeks, white and palest green parts
6-8 tablespoons butter
½ cup dry white wine such as chardonnay, sauvignon blanc, verdelho, etc.
1/8th teaspoon or less fresh thyme leaves
salt and pepper to taste
Cut the leeks into 2½ inch long sections. Split these down the length and cut into ¼ inch wide strips and rinse well,
then dry on paper towels.
Heat a large sauté pan over medium-high heat. (The pan should be just large enough to hold the celery without too
much piling up on each other.) When the pan is hot, add 2 tablespoons of butter. When it stops foaming, add the
leeks and toss to coat with the butter. Gently sauté the leeks, being sure they do not color. If needed, add another
tablespoon of butter. Cook the leeks until they are very tender.
While the leeks cook, separate the large stalks from the celery head, saving the heart for something else. Trim the
leaves and reserve, and wash the celery well, then drain. Trim the ends off the stalks, then cut away any “joints” on
the stalks near the tops. I find these to be bitter and tough. Cut each stalk into 2½ x ½ inch batons.
When the leeks are soft and translucent, add the wine. Cook the leeks in the wine, reducing the wine until it is almost
gone. Add 2 more tablespoons of butter and melt it. When it is melted, add the thyme leaves and the celery, tossing
to coat. If it seems more butter is needed for a good coating, add a little more butter.
Reduce the heat to medium and gently sauté the celery, tossing and turning it occasionally in the butter, until it is just
tender, taking care that the leeks do not color or burn. The tip of a knife should just slip into the celery without much
When the celery is tender, add the reserved celery leaves and season with salt and pepper. Cook just until the
leaves are warm, and serve.

Fresh Apple-Celery Juice with Ginger and Parsley

2 celery ribs, cut into 3-inch lengths
1 apple—halved, cored and cut into large chunks
One 2-inch piece of fresh ginger, peeled
1/2 medium bunch of parsley with stems
1 1/2 tablespoons fresh lemon juice
In an electric juicer, juice the celery with the apple, ginger and parsley. Stir in the lemon juice.

Parsnip Soup with Leeks and Parsley

2 Tbsp butter
3 leeks, white and pale green parts only, sliced lengthwise, cleaned, sliced crosswise into 1/4-inch slices
2 Tbsp olive oil
1 1/2 to 2 pounds parsnips, peeled and chopped
2 strips lemon zest, 1 x 2 inches each
1-2 teaspoons salt
4 cups chicken stock (use vegetable stock for vegetarian option)
2 cups water
2 cups finely chopped fresh parsley (reserve a little for garnish)
1 tablespoon lemon juice
Pepper to taste
Heat butter in a 4 to 6 quart pot on medium heat. Add the chopped leeks, toss to coat with the butter. When the leeks
are heated enough so they begin to sizzle in the pan, lower the heat to low and cover the pan. Cook until soft, but
don't let the leeks brown.
Add the parsnips and olive oil, and toss to coat. Sprinkle on the salt. Add the stock and water. Add the strips of lemon
zest. Bring to a boil and reduce to a low simmer. Cover and cook until the parsnips are completely tender, at least 30
Remove and discard the lemon zest. Add the parsley. Purée the soup until smooth, either by using an immersion
blender or by working in batches with a stand-up blender. If using a standing blender, fill the bowl no more than
halfway, hold the cover on the blender bowl, and start blending at the lowest speed. Return the puréed soup to the
Stir in lemon juice and add more salt to taste, if needed.
Garnish with freshly ground black pepper, a little olive oil, and chopped parsley

Pasta With Leeks and Parsley

1⁄2 cup roasted pine nuts
3 big leeks (at least 500g, total) or 4 medium leeks (at least 500g, total)
salt, to taste
fresh ground pepper, to taste
3 tablespoons extra virgin olive oil or 3 tablespoons butter
4 garlic cloves, peeled and lightly crushed
2 -3 dried red chilies
1⁄2red capsicums or 1 tomatoes, minced
1⁄2 teaspoon cumin
500 g spaghetti or 500 g linguine or 500 g other long pasta
baby spinach leaves
3⁄4 cup chopped fresh parsley leaves
Dry roast the pine nuts and set aside.
Trim the root end of the leeks, then cut off the hard green leaves, leaving a bit of green where they meet the white
part. Split the leeks down the middle, discard the outer white leaves (the ones that don't cut easily), then chop the
leeks (or cut them with kitchen scissors into one inch or 2.5cm pieces). Wash very well, and spin or shake dry.
Set a large pot of water to boil, and salt it.
Put half the butter or oil in a large pan, preferably non-stick, on medium-high heat.
Add the garlic and chillies, and cook, stirring occasionally, until the garlic browns. Remove the chillies (and garlic if
you prefer).
Add the leeks and cook, stirring occasionally, until they wilt, about 10 minutes.
Add the capsicum or tomato and lower the heat; add the cumin and continue to cook, stirring once in a while, until the
leeks begin to brown.
Cook the pasta until it is tender - al dente, and drain, reserving about half a cup of the cooking liquid.
Toss the pasta and the leeks, add the pine nuts, the baby spinach leaves (added at this stage, they will be just wilted
but no more) together with the remaining butter or oil, freshly ground black pepper to taste and all but a little of the
parsley, adding a bit of cooking liquid if the mixture seems dry.
Taste and adjust the seasoning, garnish with the remaining parsley and serve.

Italian Stuffed Artichoke

4 large globe artichokes, 8 to 10 oz. each
2 Tbs. unsalted butter
1 small onion, finely chopped
1 clove garlic, minced
1 cup dried breadcrumbs
½ cup finely grated Parmigiano-Reggiano cheese
1 tsp. chopped fresh oregano
1 Tbs. chopped fresh parsley
Salt and freshly ground black pepper to taste
1 medium-sized tomato, peeled, seeded and chopped
Preheat oven to 350F. Oil bottom of a large casserole with a cover.
Remove stems and all outer leaves from artichokes. Pull out cone of tender inner leaves, and use a small spoon to
scrape away the thistly choke from the center. Trim away any dark green bits from bottoms. Put trimmed artichokes
into acidulated water.
Melt butter in a saucepan over medium-high heat. Add onions, and cook, stirring often, until softened, for 3 to 5
minutes. Add garlic. Cook for 1 minute more. Transfer to a bowl, and add breadcrumbs, cheese, oregano and
parsley. Use a fork to blend into a well-mixed loose stuffing, and season with salt and pepper.
Drain artichokes, and place on a work surface upside down. Press down gently with heel of your hand to loosen
leaves. Using fingers, pull leaves apart and fill insides with small amounts of stuffing, distributing stuffing evenly
among artichokes.
Arrange stuffed artichokes snugly in casserole. Sprinkle chopped tomato over top, and cover.
Bake until a skewer easily pierces through artichoke from top to bottom, for about 45 minutes. Remove from oven,
cool slightly and serve in individual bowls.

Vegetarian Paella With Artichokes And Green Beans

pinch of saffron
3 T. olive oil
3 baby artichokes, prepared as described here, but quartered instead of sliced
12 green beans, trimmed
1 whole head garlic, top 1/3 trimmed off
1 small onion, grated on large holes
1 small tomato, grated, or 1 small can of diced tomatoes
3.5 cups vegetable broth
1.5 c. paella rice
1 sprig fresh rosemary (optional)
salt to taste
1 lemon, cut into wedges
Put your 14-inch paella pan over medium heat. Wrap the saffron in a tiny packet of tin foil and toast for a minute over
a low flame in the pan. Set the packet aside.
Raise the heat to medium-high. Add the oil to the skillet. Add the artichokes, green beans, and the whole head of
garlic. Season with salt. Cook about 10 minutes, until the artichokes  are starting to get tender and the green beans
wrinkled. Set the vegetables and garlic aside, leaving the oil in the pan. To save time, you can also do this saute in a
separate skillet, and start cooking the sofrito of onions and tomatoes simultaneously in your paella pan.
While the vegetables are cooking, put the broth in a saucepan and bring it to a low simmer. Using your fingers, crush
the saffron into the broth.
Set the heat to medium, add the onion to the oil and saute for 2 minutes. Add the tomato, season with salt, and cook,
stirring occasionally for about 5 minutes until the sofrito is dark and pretty dry. It is ok if it sticks a bit. Taste the broth
and season if needed.
Add the rice and saute for about 1 minute, until it starts to turn translucent, just like you would for a risotto
Spread out the rice evenly over the bottom of the pan. Add 3 c. of the simmering broth, which should cover the rice.
Arrange the artichokes and green beans like you see in the picture above, and place the garlic in the middle.
Simmer about 8 minutes, until the broth no longer covers the rice. Add the rosemary if using. No stirring at any point
in this process! Reduce heat to medium low and cook 10 more minutes. At this point the liquid should be mostly
absorbed. Taste a grain of rice just below the surface. If it is just slightly al dente, go on to the next step. If it is not
done, add a bit more broth or water and continue simmering until it is fairly tender with just a hint of white remaining at
the center of the kernel. Pat attention at this stage, because you are walking a fine line between getting the rice
sufficiently cooked and adding so much liquid that you can’t form a crust in step 9.
Cover the pan with a lid or tin foil and cook for three more minutes to make sure the topmost rice is done.
With the foil still on, raise the heat to medium high and cook for a couple more minutes. You should hear a bit of a
crackling noise. The idea is to deeply brown the bottom most layer, creating the prized crust known as the socarrat.
You don’t want to burn it, but you want to get some serious crust. All of your hard work on this dish pays off if you
execute this last step well. Take the top off and poke at the crust with a spoon to convince yourself it is forming.
Remove from the heat and let rest with the cover on for 5 minutes or so. Serve with lemon wedges. Everyone can eat
from the paella pan, or dish it out onto individual plates.

Artichoke, Chicken, and Apple Tacos

2 medium chicken breasts, sliced
4-6 artichokes
2 gala apples, peeled and sliced
1 handful fresh cilantro
8 corn tortillas
teaspoon sea salt
tablespoon olive oil
Additional salt and pepper for seasoning
Begin by boiling pared artichokes in salted water. Begin by dropping in the largest first and ending with the smallest.
As the water comes to a boil after the artichokes are added, remove and let cool. In a skillet over medium-high heat,
begin cooking sliced chicken breasts, seasoned with salt and pepper in heated olive oil. As the chicken begins to
cook, slice the artichokes into 1/2-inch slices. After the chicken is cooked, add artichokes, diced apples, and sea salt
and cook over medium heat. Cook until the artichokes begin to brown slightly along the edges and the apples begin
to carmelize. Set aside and let cool. In a large pan, steam the corn tortillas. Add 1/2 inch of water in the bottom of the
pan, add aluminum foil balls to hold the tortillas over the water. Heat the water to a boil, add the tortillas and cover,
while lowering the temperature. Let steam for 2 to 3 minutes. After the tortillas are done, fill with the chicken-artichoke-
apple combination, garnish with fresh cilantro, and serve!

Apple-Green Bean Saute Recipe

1 pound fresh green beans, trimmed
1 large apple, peeled and chopped
1 tablespoon canola oil
1/2 cup chopped walnuts
1/2 cup honey
1 tablespoon sesame seeds, toasted
In a large skillet, saute beans and apple in oil for 3 minutes. Add walnuts; cook and stir until vegetables are crisp-
tender. Stir in honey and sesame seeds; heat through. Yield: 5 servings.

Green Bean and Plum Salad

1 pound green beans , ends trimmed
1 cup basil leaves , plus more for garnish (optional)
3 Tbsp. toasted and lightly salted almonds , preferably Marcona
1 clove garlic , peeled
1/4 cup extra-virgin olive oil , plus more for garnish (optional)
1 ounce Parmigiano-Reggiano cheese (half finely grated, half shaved)
Sea salt and freshly ground pepper
5 plums , preferably Santa Rosa, halved, pitted, and cut into 1/8-inch-thick slices
1 1/2 Tbsp. lemon juice
Zest of 1 lemon
Balsamic vinegar , for garnish (optional)
Bring a large pot of salted water to a boil, and prepare an ice bath in a large bowl. Add green beans to boiling water;
cook until just tender, 2 to 3 minutes. Drain, then transfer to ice bath until well chilled; drain again and set aside.
To make pesto: Put basil, almonds, and garlic in a food processor. Pulse to form a paste; with motor running, drizzle
in oil. Transfer to a large bowl. Stir in grated cheese; add salt and pepper to taste.
Divide plums among 4 plates, arranging them in a circle on each and overlapping them slightly. Spoon 1/4 of pesto in
small dollops over plums; set plates aside.
Add green beans, lemon juice, and salt and pepper to bowl with remaining pesto and toss well to coat. Arrange green
beans on top of plums, then top with shaved cheese and lemon zest. Garnish with basil leaves, olive oil, and drops of
balsamic vinegar; serve.

Black Plum Sorbet
1-1/2 pounds black plums (about 5), pitted and chopped
3 tablespoons fresh lemon juice, or to taste
1/2 cup sugar
2 tablespoons kirsch
In a saucepan combine the plums, the lemon juice, and 1/4 cup water and cook the mixture over moderate heat,
stirring occasionally, for 10 to 15 minutes, or until the plums are soft.
While the plums are cooking, in a small saucepan combine the sugar and 3/4 cup water, cook the mixture over
moderate heat, stirring, until the sugar is dissolved, stir in the kirsch.
In a blender or food processor purée the plums with the kirsch syrup. Strain the purée through a fine sieve into a
bowl, let it cool, and freeze it in an ice-cream freezer according to the manufacturer's instructions.

Honey-Lavender Plum Gratin

Custard Ingredients:
3/4 cup 1% milk
3/4 teaspoon unsprayed fresh lavender buds, or 1/4 teaspoon dried, rinsed (see Ingredient note)
2 large egg yolks
2 tablespoons honey
1 teaspoon cornstarch
1/2 teaspoon vanilla extract
FRUIT & TOPPING Ingredients

4 medium plums, pitted and cut into eighths
2 tablespoons sugar
To prepare custard: Heat milk in a small heavy saucepan over medium heat until steaming. Remove from heat. Add
lavender, cover and let steep for 30 minutes.
Strain milk through a fine sieve into a medium bowl. Return the milk to the saucepan and reheat until steaming.
Whisk egg yolks, honey and cornstarch in a medium bowl until smooth. Gradually add the hot milk, whisking until
blended. Return the mixture to the saucepan. Cook over medium heat, whisking constantly, until slightly thickened
and starting to bubble gently, 1 1/2 to 2 minutes. Transfer to a clean bowl. Whisk in vanilla. Cover loosely and
refrigerate until chilled, about 1 hour.
To prepare fruit & topping: Preheat broiler. Coat an 11-by-7-inch oval gratin dish or 4 individual gratin dishes
with cooking spray. Spoon custard evenly into the dish or dishes. Arrange plums on their sides, slightly overlapping,
in a single layer over custard. Sprinkle sugar evenly over plums. Broil until plums are lightly caramelized, 5 to 7
minutes. Serve immediately.