• Choose a category
• All
• Classic-Fiction

PER SERVING

(¼ RECIPE) :

Calories: 130

Calories from fat: 30

Total fat: 3 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 18 g

Fiber: 5 g

Sugars: 3 g

Protein: 9 g

Cholesterol: 0 mg

Sodium: 380 mg

Vitamin A: 350%

Vitamin C: 230%

Calcium: 15%

Iron : 15%

I probably eat this more than any other recipe in the book, sometimes all on its own, sometimes as a side, sometimes just to impress passersby with how healthy I am. The flavors are so very simple but so satisfying, and they go with most everything. You can use any kind of kale you like: dinosaur, Red Russian, or just plain old dark green Godzilla-lookin’ kale. The mushrooms add a meaty bite, and they’re also great little containers of flavor, absorbing all that garlicky goodness.

1 teaspoon olive oil

6 cloves garlic, minced

¼ teaspoon salt

8 ounces cremini or button mushrooms, sliced (about 2 cups)

1 pound kale, coarse stems removed, leaves sliced or torn

into pieces

Several pinches of freshly ground black pepper

Preheat a large skillet over medium heat. Sauté the garlic in the oil for about 2 minutes, being careful not to burn it. Spray it with a little non-stick cooking spray if needed. Add the mushrooms and sprinkle on the salt. Let them cook for 5 to 7 minutes, stirring often, until the moisture has released and the mushrooms are lightly browned.

NUTRITION TIP

There is so much misinformation out there when it comes to calcium. For example, some people believe that calcium is not that important and the big bad dairy industry is just fooling us. Well, the dairy industry may be trying to fool us, but calcium is still important, for more than just bones and teeth. Calcium is an electrolyte, and works in the contraction of muscles (including the heart!) and blood clotting. Fortunately, we have plenty of sources, such as kale. One cup of raw kale has 90 mg, about 10 percent of the daily recommendation, and because it shrinks down so much in cooking, it’s easy to eat 4 or 5 cups.

Add the kale and pepper, and use tongs to sauté for about 10 more minutes. Add splashes of water if the pan seems dry. The kale should be tender and cooked down pretty well. Serve immediately.

TIP

Depending on what you’re serving this with, you can really cater the flavors to your desires. Add some minced ginger when serving with other gingery dishes, or add a big pinch of thyme if serving with Italian or Thanksgiving-type dishes. If you like it spicy, a big pinch of red pepper flakes is in order.

Jerk Asparagus

SERVES 4 • ACTIVE TIME : 5 MINUTES • TOTAL TIME : 15 MINUTES

PER SERVING

(¼ RECIPE) :

Calories: 40

Calories from fat: 10

Total fat: 1.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 6 g

Fiber: 2 g

Sugars: 2 g

Protein: 3 g

Cholesterol: 0 mg

Sodium: 150 mg

Vitamin A: 15%

Vitamin C: 10%

Calcium: 4%

Iron: 15%

Asparagus is kind of fun to chew, so it’s a great candidate for jerk spices. Use a cast-iron pan to get the most charred flavor out of your sautéed veggies. I love how the spices in jerk seasoning seem like they won’t work together, and then they totally do and you feel like a jerk for thinking otherwise. Unfortunately, that’s not where the name came from. Serve over rice, alongside Caribbean Curried Black-Eyed Peas with Plantains (page 129), or with Mango BBQ Beans (page 133).

1 teaspoon olive oil

2 teaspoons minced fresh ginger

4 cloves garlic, minced

¼ teaspoon red pepper flakes (or more if you like it spicy)

¼ teaspoon dried thyme

1 pound asparagus, coarse ends removed

¼ teaspoon salt

¼ teaspoon allspice

Pinch of ground nutmeg

Pinch of ground cinnamon

Lime wedges, to serve

Preheat a large, heavy-bottomed skillet over medium-high heat. Sauté the ginger and garlic in the oil for about 30 seconds. Add the red pepper flakes and thyme, plus a splash of water. Let it sizzle for a few seconds. Add the asparagus, salt, and spices. Use tongs to toss and coat, adding a few splashes of water if it seems dry. Sauté for about 10 minutes,