Category:

Vegetables

Beet-Greens-Heather-Habelka

I LOVE watching The Kitchen on Food Network! #ICAG (If you know, you know!)

A recent episode focused on reducing food waste by cooking all parts of the vegetable.

For example, I now peel and chop broccoli stems and steam, roast, or sauté them with the florets.

They are crunchy, nutritious, and most importantly delicious!

Now that beets are in season, I decided to give the greens a try.

I’ll admit I was skeptical. To me, they don’t look all that appealing especially with their dirt coating!

But I decided to trust my fellow food bloggers and keep an open mind.

They did not steer me wrong!

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Beet-Greens-Heather-Habelka

Let’s Give Beet Greens Some Love

  • Author: Heather Habelka
  • Prep Time: 10 Minutes
  • Cook Time: 5 Minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 1 Bunch Organic Beet Greens
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper
  • Tongs
  • Cast Iron Skillet

Instructions

  1. Give the beet greens a good scrub and let air dry.
  2. Once dry, chop into bite size pieces.
  3. Gently warm the olive oil.
  4. Once warm, toss in the greens.
  5. Sauté until bright green – just until the rawness has been cooked out.
  6. Season lightly with salt and pepper.
  7. Serve!

Easy-Cook-Digest-Kale-Heather-Habelka

For some women (like me), raw kale is difficult to digest.

And for others, eating raw cruciferous veggies (broccoli, cauliflower, cabbage, kale, brussels sprouts, etc.) can slow down thyroid function (by blocking the thyroid’s absorption of iodine.)

Here’s my recipe that addresses both concerns. It’s super fast to make, easy to digest, and packs a healthful punch!

A bunch of organic kale is only $1.99 at my local Whole Foods (I’m in the Northeast) so we eat this at least twice a week.

It pairs great with salmon, chicken, steak—or even a hardboiled egg. And it heats up beautifully for breakfast or lunch the next day.

Side note: the caramelized onion is not only delicious, but it infuses the kale with a sweet, anti-viral kick!

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Easy-Cook-Digest-Kale-Heather-Habelka

Easy to Cook (and Digest) Kale

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 1 Bunch Organic Lacinato “Dinosaur” Kale
  • 1 Small-Medium Onion (put in as much, or as little, as you like)
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Dice the onion.
  4. Sauté the onion in 1 Tbsp. of EVOO over medium heat. Lightly season with salt and pepper.
  5. Once onions are soft and caramelized, toss in the kale and coat with the oil and onions.
  6. Add an additional dash of salt and pepper if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the leaves cook down, tossing as needed, until it is cooked to your liking – firm, crunchy, sweet, and bright green.
  8. If you’d like, hit the finished kale with a bit more EVOO as a way to increase your healthy fat intake!

Notes

Serve with protein – it goes with everything!

Zucchini-Shallot-Heather-Habelka

As I become more confident in my cooking skills, I find myself shopping based on categories.

For example, when it comes to produce I go for what’s seasonal, organic, and affordable—and plan my meals from there.

I’m no longer beholden to a rigid recipe or long list of expensive, obscure ingredients. My goal is to guide you to do the same!

This summer I’m all about the zucchini. I steam it, spiral it, and slice it.

Here’s how I sauté it:

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Zucchini-Shallot-Heather-Habelka

Zucchini: Summer’s Best Side Dish

  • Author: Heather Habelka
  • Prep Time: 5 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 2 Sliced Zucchini
  • 1 Minced Shallot
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper

Instructions

  1. On medium heat, warm the oil in a cast iron skillet or stainless steel sauté pan.
  2. Add the minced shallot.
  3. Cook until soft and translucent.
  4. Add the zucchini, toss until each slice is covered with the oil.
  5. Lightly season with salt & pepper.
  6. Cook zucchini slices to your liking.

Notes

Consider your bio-individuality when cooking the zucchini slices. Your body will tell you if “rare, medium, or well” is best for you.

This recipe also works great with yellow squash. And if you can’t find shallots or would rather use an onion or garlic, go for it! The idea is to cook up meals based on what you like and have on hand in your healthful kitchen!

For many women, having too much estrogen (estrogen dominance) is like strapping our hormones into the front car of a rollercoaster!

Fortunately there is a way to help our hormones enjoy a smoother ride—by making sure our liver is functioning and detoxifying as optimally as possible.

One way to show our liver some love is by incorporating dandelion greens (when in season) into our meals.

Now stay with me here. If you grew up in the United States, chances are your Dad (like mine) went to war as soon as the first dandelion poked up through the grass.

But the research suggests that the dandelion is actually our friend—not our foe.

In the Northeast, dandelions are plentiful in late Spring and early Summer and can be found at your grocery store or farmer’s market.

When I cook them up, I like to keep the process simple and fast so I get as many nutrients as possible while pulling out most of the bitterness.

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Spring Into Dandelion Greens

  • Author: Heather Habelka
  • Prep Time: 5
  • Cook Time: 5
  • Total Time: 10 minutes
  • Yield: 2 servings 1x

Ingredients

Scale
  • 1 Bunch Organic Dandelion Greens
  • 2 Cloves Minced Garlic
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper
  • Tongs
  • Cast Iron Skillet

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Mince the garlic.
  4. Lightly sauté the garlic in 1 Tbsp. of EVOO and season with salt and pepper.
  5. Once the garlic becomes fragrant, toss in the dandelion greens and coat with oil.
  6. Add an additional dash of salt and pepper or drizzle of EVOO if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the greens cook for a few minutes, tossing as needed, until cooked to your liking – bright green and less bitter.
  8. If you’d like, hit the finished greens with a spritz of fresh lemon juice to boost liver detoxification even more. Your liver loves bitter food!

Notes

I love to serve these greens with wild caught seafood including salmon, cod, shrimp, or scallops.