RECIPES You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber. Experiment with them. Focus on better nourishing yourself and your family.
Any leafy green lends itself to this quick preparation. Kale, collards, Swiss chard, Napa or Chinese cabbage, bok choy, spinach.
Method:
Chop a whole bunch of leafy greens. To a warming skillet add 1 teaspoon of olive oil and 4 - 5 minced garlic cloves. Turn the heat to medium and throw in the greens. Sprinkle them with enough salt and pepper to bring up the taste. Stir and toss for 5 to 10 minutes. Don’t over cook, conserve nutrients, and show off their beautiful color. Enjoy over rice, on a corn tortilla, wrap in a cabbage or collard leaf, or all by themselves.
Experiment with other flavors: instead of olive oil use toasted sesame oil; instead of oil use light coconut milk and curry powder; instead of garlic toast rosemary or fennel seeds.
Variations:
Start with chopped vegetables like mushrooms, carrots, eggplant, squash, red pepper in the skillet before adding the chopped greens. Add the more tender green peas, tomato, cilantro, and spices as a last minute topping.
CENA EN LA SARTÉN:
ajo
pimientos
setas
cubitos de calabaza
cubitos de batata
cubitos de zanahoria
cubitos de malanga coco
arroz integral cocido
habichuelas cocidas
pasta de miso diluída en agua
cilantro
hojas verdes picadas
sal, pimienta, chipotle a gusto…
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