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This week's Recipes ...
Lacinato Kale Soup
1/2 cup olive oil
3 large onions, finely diced
4 garlic cloves, minced
2 bay leaves
10 cups vegetable stock
1 (16-ounce) can diced tomatoes
1 (15-ounce) can kidney beans, drained and rinsed well, or 1 1/2 cups freshly cooked beans
1 pound Lacinato Kale, leaves torn from stems and finely chopped (10 cups leaves)
3 medium-size red-skinned potatoes, unpeeled and cut into 1/2-inch dice
2 teaspoons good-quality sweet paprika
Dash cayenne pepper
1 teaspoon salt
Liberal seasoning freshly ground pepper
Heat the oil in a large stockpot over medium heat. Stir in the onions and garlic, and saute until onions are golden and tender,
about 10 minutes.
Raise the heat to high, stir in all the remaining ingredients, and bring the soup to a boil. Lower the heat to a lively simmer
and cook about 30 minutes, or until the potatoes are tender and the soup has thickened.
Discard the bay leaves. Remove about 2 cups of the soup and puree in a blender or food processor. Return it to the soup
and stir to blend. This soup?s flavor will intensify with time, so don?t hesitate to make it a few days in advance.
Leeks are relatively low in carbs (for a member of the onion family) and have a fresh flavor which pairs well with cauliflower.
The single leek used here turns this dish into a close double for mashed potatoes.
1 head cauliflower, separated into florets
1 leek, white and 1" green, well washed, cut into 1/2" slices
1 teaspoon salt, divided
3 tablespoons butter
3 tablespoons cream
1/8 teaspoon nutmeg (optional)
salt and pepper
1. Cook cauliflower and leeks in lightly salted boiling water 15 minutes, until very tender. Drain; return veggies to pot and
toss over high heat to thoroughly remove excess moisture.
2. Place half the vegetables in food processor with half the butter and cream. Process until smooth. Repeat with remaining
vegetables, butter, and cream. Mix in nutmeg; season to taste with salt and pepper.
Cauliflower Mashed Potatoes:
1 large head of cauliflower, cut into florets
2 C macadamia nuts
Put cauliflower and nuts through Champion or Green Life juicer using the blank plate (you can also try using your food
processor with the s-blade). Mix well with a wooden spoon. Makes 3-4 cups. The consistency is very similar to good old
mashed potatoes. You can doctor this recipe up with garlic, lemon juice and minced chives or other herbs, but I usually just
leave it plain and top it with the following gravy.
1 C Brazil nuts
2 T Nama Shoyu
2 T organic red wine
1 clove garlic
1/4 red onion
1-3 tsp sea salt
3/4 C water .
pinch fresh-ground black pepper
Mix all ingredients in blender or food processor. Makes 2 1/4 cups. Serve over "Mashed Potatoes," a hearty vegetable pasta
(turnip pasta for example), or a vegetable medley.
- from "Raw Power!" by Stephen Arlin
Slimming Vegetarian Curry
Adapted from a recipe by Jonathan Galland in The Fat Resistance Diet, by Leo Galland MD (Broadway Books, 2005).
Here is a perfect family meal that uses several powerful anti-inflammatory ingredients, as well as cruciferous veggies and anti-
oxidant beans. The sauce is rich and satisfying, the flavors mouth-watering, it’s simply the best for your health, and it
promotes slimness, too. This great Vegetarian Curry has it all!
2 tablespoons olive oil
1 cup onion, chopped
3 cloves garlic, minced
4 teaspoons ginger, minced
1 cup crushed tomatoes
3 cups water
1 teaspoon turmeric
1 teaspoon cumin
1 teaspoon cardamom
1/2 teaspoon sea salt
Freshly ground black pepper, to taste
8 cups cauliflower florets
2 cups cooked kidney or garbanzo beans
1 cup peas
1/2 cup parsley, chopped
1. In a large heavy-bottomed pot, heat the olive oil over medium heat and add onion, garlic and ginger. Sauté for about 5
minutes on medium. Add crushed tomatoes, water, turmeric, cumin, cardamom, salt and black pepper, stirring to mix.
2. Add the cauliflower, beans and peas, stirring to coat with sauce. Cover pot and simmer for 7-8 minutes, until cauliflower is
fork tender. Add parsley, stirring to combine, then serve over rice, quinoa, or millet.
Creamy Mushrooms and Kale
1 1/4 pounds portabella mushrooms, wiped clean
1/4 cup extra-virgin olive oil
3 to 4 large cloves garlic, thinly sliced or finely chopped
2 tablespoons chopped fresh thyme
2 tablespoons very thinly sliced fresh sage leaves
1 bundle lacinato kale, lacinato or dinosaur kale, washed, stripped and shredded or chopped
Salt and freshly ground black pepper
Freshly grated nutmeg
About 1/2 cup Marsala wine
About 1/2 to 2/3 cup cream
Freshly grated pecorino cheese
Stem and slice or coarsely chop the mushroom blend. Heat the extra-virgin olive oil, 4 turns of the pan, over medium-high
heat. Add the mushrooms to the pan and brown 10 minutes, then add in the garlic, thyme, and sage, stir 2 to 3 minutes, then
add the kale and cook until just wilted. Season with salt, pepper, and a few grates of nutmeg. Stir a few minutes more, then
add in the Marsala and reduce the liquid by half, another minute or 2. Add the cream to the mushrooms in the pan and
reduce heat, let the flavors combine a few minutes and cream thickens. Serve the mushroom dish garnished with a few
grates of cheese.
Stuffed and Squashed Mushroom Foil Pack
2 wedges light spreadable Swiss cheese, room temperature
1 zucchini, ends removed, finely diced
2 large portabella mushrooms, stems chopped and reserved
1 teaspoon finely chopped onion
1/2 teaspoon chopped garlic
1/8 teaspoon salt
Dash ground thyme
1/2 tablespoon reduced-fat Parmesan-style grated topping
Preheat the oven to 375 degrees F.
In a bowl, combine cheese wedges, zucchini, chopped mushroom stems, onion, garlic, salt, and thyme. Add pepper, to taste.
Mix until smooth. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet. Lightly spray both sides of the mushroom caps with olive oil nonstick
spray, and place next to each other on the foil with the rounded sides down. Spoon veggie-cheese mixture into the
mushroom caps-there will be a lot, so pack it in!
Sprinkle with grated topping.
Place another large piece of foil over the caps. Fold together and seal all four edges of the two foil pieces, forming a well-
Place the baking sheet in the oven and bake for 23 to 25 minutes, until mushrooms are tender.
Allow the packet to cool for a few minutes, and then cut it to release steam before opening it entirely. (Careful-steam will be
If you like, season with additional salt and thyme, to taste. Enjoy!
1 pound leeks, cleaned and dark green sections removed, approximately 4 to 5 medium
3 tablespoons unsalted butter
Heavy pinch kosher salt, plus additional for seasoning
14 ounces, approximately 3 small, Yukon gold potatoes, peeled and diced small
1 quart vegetable broth
1 cup heavy cream
1 cup buttermilk
1/2 teaspoon white pepper
1 tablespoon snipped chives
Chop the leeks into small pieces.
In a 6-quart saucepan over medium heat, melt the butter. Add the leeks and a heavy pinch of salt and sweat for 5 minutes.
Decrease the heat to medium-low and cook until the leeks are tender, approximately 25 minutes, stirring occasionally.
Add the potatoes and the vegetable broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low,
cover, and gently simmer until the potatoes are soft, approximately 45 minutes.
Turn off the heat and puree the mixture with an immersion blender until smooth. Stir in the heavy cream, buttermilk, and
white pepper. Taste and adjust seasoning if desired. Sprinkle with chives and serve immediately, or chill and serve cold.
Mushroom and Leek Spring Rolls
2 cups sliced shiitake mushrooms
1 cup sliced portabella mushrooms
1 cup sliced cepes, chanterelles or oyster mushrooms (optional)
2 cups leek julienned
1 cup bean sprouts
1/2 cup hoisin sauce
2 minced serrano chile
1 tablespoon minced garlic
1 tablespoon minced ginger
2 tablespoons canola oil
1 cup chopped scallions
1/2 cup chopped cilantro
1 (4 ounce) package bean thread (rice vermicelli), blanched, refreshed and cut up
Salt and black pepper to taste
1 package lumpia wrappers. Other types are egg roll and spring roll wrappers. I
Eggwash (1 egg and 1/2 cup of water)
In a hot wok or saute pan add the oil followed by the garlic, ginger and chile. Be careful not to burn. Add the hoisin and
briefly saute to get the raw taste out. Add the shiitakes, leeks and bean sprouts. Check for seasoning. Let cool in a strainer
and drain well. When cool, add the cilantro, scallions and bean thread. Lay out a lumpia wrapper with corner facing you.
Place a small mound at the bottom, moisten edges with eggwash and roll bottom corner towards the middle. Fold in both
sides and continue rolling. Finish roll and let rest. Deep fry at 350 degrees until golden brown, about 5 minutes. Serve with
mint dipping sauce.
MINT DIPPING SAUCE
1/4 cup fresh mint chiffonade
1 teaspoon sugar
1/4 cup thin soy sauce
Juice of 1 lemon
Mix all ingredients in a small bowl.
Carpaccio of Raw Zuchini
2 zucchini (about 1 1/2 pounds total), sliced into paper-thin rounds
Kosher salt and freshly ground black pepper
Extra-virgin olive oil
1/2 lemon, juiced
1 young leek, white and light green parts only, sliced paper-thin into rings and thoroughly cleaned
1/4 cup chopped fresh herbs, such as chervil, dill, chives, and chive blossoms
1 cup ricotta cheese
Fresh mint leaves, for garnish, optional
Shingle the zucchini slices in a single overlapping layer on a platter. Dust with salt and pepper, then drizzle with a 3-count of
olive oil and the lemon juice. Put that into the refrigerator for about 10 minutes to give the flavors a chance to get into the
zucchini. Now scatter the leeks over. Sprinkle with the herbs. Garnish garnish with the ricotta cheese and mint leaves, if
Per Serving: Calories: 245; Total Fat: 19 grams; Saturated Fat: 7 grams; Protein: 9 grams; Total carbohydrates: 11 grams;
Sugar: 4 grams; Fiber: 2 grams; Cholesterol: 32 milligrams; Sodium: 194 milligrams
Zucchini Parmesan Crisps
2 medium zucchini (about 1 pound total)
1 tablespoon olive oil
1/4 cup freshly grated Parmesan (3/4-ounce)
1/4 cup plain dry bread crumbs
1/8 teaspoon salt
Freshly ground black pepper
Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray.
Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the
Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on
both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.
Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.
(serving size, 1/2 cup)
Calories 105; Total Fat 6g (Sat Fat 2g, Mono Fat 2g, Poly Fat 0g); Protein 5g; Carb 8.5g; Fiber 1.5g; Cholesterol 1mg;
Excellent Source of: Molybdenum, Vitamin C
Good Source of: Calcium, Manganese, Vitamin B6, Protein
Beverages Drinks Low Calorie Fat Free Diet Vegetarian
1 lrg ripe peach sliced
1 tbl sugar
1 cup nonfat vanilla ice cream
1/2 cup orange juice
1 pch ground cinnamon
In a blender, combine the peach and sugar. Add the ice cream, orange juice, and cinnamon. Blend until smooth.
Peach and Strawberry Crumble
Butter, for pan
2 tablespoons fresh lemon juice (about 1/2 large lemon)
1 1/2 tablespoons arrowroot flour
1 pound medium strawberries, halved
1 1/2 pounds yellow peaches, peeled, pitted and sliced* see Cook's Note
1/2 cup light brown sugar
2/3 cup all-purpose flour
2/3 cup old fashioned style oats
1/2 cup sliced almonds
1/4 cup light brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
1 stick (1/2 cup) unsalted butter, chilled, cut into 1/2-inch cubes
Serving suggestion: whipped cream, vanilla ice cream or gelato
Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Butter an 8 by 8-inch glass baking dish. Set
For the filling: In a medium bowl, whisk together the lemon juice and arrowroot until smooth. Add the strawberries, peaches
and brown sugar. Gently toss until the fruit is coated. Pour the fruit mixture into the prepared pan.
For the topping: In the bowl of a food processor, combine the flour, oats, almonds, brown sugar, cinnamon, and sea salt.
Pulse until mixed. Add the butter. Pulse until the butter is the size of peas. Sprinkle the mixture over the filling and bake for
40 to 45 minutes until the filling is bubbling and the top is light golden. Cool the crumble for 5 minutes.
Spoon the warm crumble into bowls and serve with a dollop of whipped cream or ice cream
*Cook's Note: The crumble can also be made using 1 pound frozen and thawed whole strawberries and 1 pound frozen and
thawed peach slices (plus any thawing juices). Reduce the arrowroot to 1 tablespoon and cook as above.
Banana “Ice Cream” Fakeout
3 bananas, peeled, cut into chunks and frozen
1/4 to 1/2 cup milk
1/4 cup chocolate syrup
1/4 cup chopped peanuts
In the bowl of a food processor, puree the bananas, adding the milk bit by bit as needed, until whipped to a creamy
consistency, about 2 minutes.
Scoop into a bowl and top with the chocolate syrup and peanuts
|Zucchini - large bags|
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