I love this garlicky kale salad—it is a staple at my table, especially during warm weather months! Kale contains glucosinolates, natural compounds that support the body’s detoxification process, helping the liver to filter out harmful toxins. Kale also contains indole, a compound that may help prevent non-alcoholic fatty liver disease (NAFLD) by reducing inflammation in the liver.

For the Kale Salad:

2 large bunches of Lacinato kale, remove kale leaves from stem, leaving as intact as possible. Discard stems.

2 to 3 handfuls of toasted pine nuts

Optional: 2 to 3 tablespoons of organic currants

For the kale: Place kale in a large bowl; add filtered water and rinse well. Spin dry.  Stack several kale leaves on top of each other, roll tightly into a cigar shape. Use a well-sharpened chef’s knife and slice the rolled leaves finely from one end of the “cigar” to the other. This results in thin strips—or “ribbons”—of kale. When you are finished stacking and slicing kale into ribbons, place in a large salad bowl.

For the pine nuts:. Preheat oven to 350°F. Line a baking sheet with parchment paper. Place a few handfuls of pine nuts on the baking sheet. Roast for apx. 8 minutes or until the pine nuts are golden-brown—but not burnt!  Sprinkle pine nuts over kale.

Place kale, toasted pine nuts and currents (if desired) in a large salad bowl, and toss with creamy lemon-tahini vinaigrette (recipe below).

Creamy Lemon-Tahini Dressing:

1-1/2 to 2 tablespoons minced garlic

2 tablespoons organic tahini (sesame paste)

1/2 teaspoon Celtic sea salt, or to taste

Freshly ground black pepper, to taste

5 tablespoons of fresh-squeezed organic lemon juice (apx. 1-1/2 organic lemons)

6 tablespoons of high-quality extra-virgin olive oil

Place all ingredients in a glass Pyrex measuring cup and whisk together well.

My salad got an unexpected flavor boost from two ingredients that I bought at the farmers’ market: radishes and Chinese chives.

Chinese chives (jiu cai), also known as garlic chives, have flat broad leaves (see photo) and are native to southwestern China. Unlike regular chives (which have no discernible scent), Chinese chives have a distinct, pungent aroma (think ramps!) and garlicky flavor.

My father used to add them to his homemade dumplings, so, for me, Chinese chives are a nostalgia food—one that I love!  They can be eaten raw, stir-fried alone or paired with other vegetables. Chinese chives can be used in soups, with noodles or in scrambled eggs (yum!). You can typically find Chinese chives at Asian markets or more progressive markets.

I love to add them, thinly sliced, in salads.

Chinese chives are high in fiber, an excellent source of Vitamin C (good for the immune system), beta carotene and calcium, some B vitamins (B1, B2, niacin) and minerals, like iron and potassium. They can also be a helpful digestive aid. Like other members of the allium family, which includes garlic, onions, leeks, scallions, chives, among others, Chinese chives are rich in sulfur-containing compounds, which have been shown to have a protective effect against different types of cancer.

This salad is easy to make, helps boost immunity, detoxifies the liver and promotes hormone balance and breast health.

The Mix

Arugula: Cruciferous green. Contains cancer-fighting properties.

Romaine: High in minerals and vitamins C, K and folate.

Radishes: Cruciferous root vegetable. Contains cancer-fighting properties. Also contains an antifungal protein that can cause cell death of candida albicans (candida yeast).

Chinese Chives: Belongs to the allium family of garlic, onions, scallions and leeks.  Contains cancer-fighting properties. Very fragrant and pungent. Punches up the flavor in any dish!

Raw apple cider vinegar: Rich in enzymes, it can help increase stomach acid and help improve digestion.

Olive oil: A healthy fat. Nourishing for the ovaries.
 

Simple Fall Immune-Boosting Salad

Yield: Apx. 11 to 12 servings

 
7 cups organic baby arugula
7 cups organic romaine
1/2 cup julienned carrots
1/2 cup Radicchio
2 organic radishes (farmers’ market), halved and very thinly sliced
1/2 bunch of Chinese chives, finely minced
**If you cannot find Chinese chives, aka, garlic chives, you can substitute scallions or milder-tasting regular chives. 
 
For the Vinaigrette:
Whisk together 5 tablespoons raw apple cider vinegar + 6 tablespoons extra-virgin olive oil.

Drizzle vinaigrette over ingredients and toss ingredients until well mixed.

Old World-style “Bacon and Cabbage” actually consists of a trifecta of ingredients: boiled bacon (or smoked shoulder), boiled cabbage and boiled potatoes. It’s usually served with a whole-grain mustard sauce or a white sauce, consisting of flour, butter, milk and parsley.
Cabbage is a nutrient-dense super food. A rich source of antioxidants, cabbage has anti-inflammatory and anti-cancer properties. It’s low in calories, high in fiber and a good source of vitamins K, C and A, potassium and absorbable calcium. Regular consumption of cabbage supports digestive health and heart health.

As we transition into spring, cabbage also has cleansing benefits; it’s high in glucosinolates, sulfur-containing compounds that convert to isothiocyanates, which helps improve the body’s detoxification system. Ideally, cabbage is a cruciferous vegetable that you eat often. If it’s not, the addition of bacon may make the idea of eating cabbage more palatable to kids and fussy adults!

While I enjoy bacon on occasion, I will admit that I’m not a fan of the common cabbage. In my revisionist, stripped down version of Bacon and Cabbage, I substitute the sweeter and more delicate-tasting Napa cabbage for regular cabbage. And I braise the cabbage rather than boil it. I use organic, nitrate-free bacon and omit the potatoes. And no mustard sauce or white sauce. Simple, but delicious and satisfying.

Bacon and Cabbage 2.0

2-1/2 to 3 pounds Napa cabbage, end discarded
6 slices of organic nitrate-free bacon
6 cloves garlic, thinly sliced
2 tablespoons rendered bacon fat, olive oil or duck fat
Celtic sea salt, to taste

To prepare cabbage (CLICK HERE FOR “HOW-TO” VISUAL):
Peel individual leaves from the Napa cabbage, leaving each leaf intact. Wash well and place cabbage leaves in colander. Stack 4 or 5 cabbage leaves together, shaking off any excess water. Julienne, by cutting crosswise into 1/2 inch slices down the length of the stacked cabbage leaves. Place julienned cabbage in a large bowl and set aside.

To cook:
Place bacon in a Dutch oven over medium heat, turning frequently, cooking about 2 to 4 minutes. Transfer to a plate and set aside.

Leave the rendered bacon fat in the Dutch oven (there should be about 2 tablespoons; if you don’t want to use bacon fat, you can also use olive oil or duck fat). Heat the fat over medium heat; when hot (but not smoking), add the garlic, stirring about 30 seconds. Add the Napa cabbage, making sure all the cabbage is coated with fat. When the cabbage begins to stick to the bottom of the pot slightly, add 1/2 to 1 cup of water,  as needed. When the mixture comes to a boil, reduce heat and simmer about 10-15 minutes or until cabbage is cooked through.

Using a slotted spoon, transfer cabbage to a serving dish. There will likely be residual cabbage juice—I usually pour into a mug and drink it! Lightly season cabbage with Celtic sea salt. Crumble bacon over top.

Enjoy!

For sustained energy, I eat protein, fat and fiber at every meal. And this particular combination—sardines, avocado and braised Napa cabbage—fits the bill. It’s a quick brown bag lunch to “assemble” since I usually make the braised Napa cabbage a day or two in advance.

While I’m not a fan of the common cabbage, I love Napa cabbage, which does not smell or taste “cabbage-y”. Its cylindrical-shaped head of tightly packed leaves are longer, softer, mild-tasting and almost sweet when cooked. Napa cabbage is also budget-friendly ($1.29 / pound where I shop), filling and delicious. Bonus: it’s listed as #4 on the Environmental Working Group’s “Clean 15” list of produce least likely to hold pesticide residue.

Also known as Chinese cabbage, Napa cabbage is in the brassica family that includes broccoli, kale and Brussels sprouts. It is an excellent source of vitamin K (beneficial for healthy blood clotting); vitamin C (great for boosting immunity and for fighting inflammation); vitamin B6 (helps detoxify the liver and supports the brain and nervous system); and folate (key in the production of red blood cells and in supporting heart health and the nervous system). It’s also packed with cancer-fighting antioxidants and loaded with fiber, which helps stabilize blood sugar and optimize elimination.

Here is my fast and tasty brown bag lunch “recipe” that keeps me on even keel through the afternoon.  For the record, I always pack my lunch in a Pyrex glass container—here’s why.

Drain 1 tin of sardines (packed in water; I like this brand) and place sardines in a 16 oz glass container.

Add one-third to one-half of a ripe avocado: roughly dice avocado and layer on top of sardines.

Add 1 to 2 cups (whatever will fit) of braised Napa cabbage (see recipe below) over the avocado.

Drizzle with a quality extra-virgin olive oil and lightly sprinkle with coarse-ground Celtic sea salt.

Place a piece of parchment paper over the container; now put the lid on the container. (The parchment paper ensures a tighter seal).

Enjoy!
 

Braised Napa Cabbage

 
3 to 3-1/2 pounds of Napa cabbage, end(s) trimmed off and discarded
4-6 garlic cloves, thinly sliced
2 tablespoons extra-virgin olive oil or duck fat
1/2 to 3/4 cup water, or, as needed)
Celtic sea salt to taste

Peel the cabbage leaves from the base (try to keep each cabbage leaf intact). Place all the leaves in a large bowl. Add water to cover. Wash leaves well, drain, and place all cabbage leaves in a colander or salad spinner.

Stack 4 to 5 cabbage leaves on top of one another.

To julienne: slice through the stacked cabbage—apx. 1/4-inch thickness—down the length of the stacked cabbage.

Place all julienned Napa cabbage in a large bowl.

To cook: Heat 2 tablespoons of olive oil or duck fat in a Dutch oven or large heavy-bottomed pot over medium-high heat. When olive oil or duck fat is hot—but not smoking—add garlic and stir quickly, about 30 seconds. Add julienned Napa cabbage, stirring well to coat with olive oil or duck fat, about 3 minutes. When cabbage begins to stick, add 1/2 cup water (or more water, as needed). Let the mixture come to a boil; reduce heat to low, cover and cook another 10-15 minutes until the cabbage is soft. Lightly sprinkle cabbage with Celtic sea salt. Remove cabbage with a slotted spoon and serve.

Note: During cooking, Napa cabbage can release a lot of water. That’s fine. Since nutrients leach into water, I like to drink warm Napa cabbage “juice”, which I find slightly sweet-tasting, soothing and detoxifying.

Although I’m not a fan of the common cabbage, I happen to love Brussels sprouts, which, incidentally, rank #1 among America’s “most hated vegetables” according to a 2008 research study conducted by Heinz. They’re gaining an appreciative eater-ship though: earlier this year, Forbes magazine included Brussels sprouts in their “Top 10 Food Trends for 2014”.

I have a bitter bud, so I appreciate Brussels sprouts’ earthy, slightly bitter flavor, which our bodies tend to crave during cold weather months. There’s no denying, however, that Brussels sprouts, a member of the Brassica family, can stink of sulfur—and they will, especially, if you overcook them via steaming or boiling. But that pungent odor is a good thing: it comes from a type of glucosinate, a sulfur-containing compound that helps fight cancer.

Brussels sprouts are the perfect late fall to winter vegetable—hearty, yet low in calories, flavorful, and versatile. They’re also an immune-boosting food, containing double the amount of Vitamin C than found in an orange. A good source of fiber, vitamin K1, manganese, potassium, choline and B vitamins, Brussels sprouts also contain D3T, a rare sulfur-containing compound, that helps your body ward off chronic oxidative stress, linked to cancer and other chronic diseases.

High in fiber, Brussels sprouts help move things along in the digestive tract and may help reduce risk of colon cancer. If you’re not a fan of Brussels sprouts (or if you find their cruciferous odor offensive), then don’t boil or steam them, two cooking methods that can exacerbate the sulfur “aroma”.

My favorite way of cooking Brussels sprouts is to roast them. This way, they caramelize, which tames the bitterness—and their strong smell. The following recipe, which combines Brussels sprouts with two other naturally sweet vegetables—carrots and onions—is a classic at my Thanksgiving table every year. The nutritional yeast (rich in B vitamins) adds a subtle “cheese” flavor to the dish.
 

Roasted Brussel Sprouts and Carrots

 
1-1/2 to 2 pounds brussel sprouts, bottoms trimmed and halved lengthwise
(quarter if they’re big sprouts)
2 medium carrots, peeled and minced (use food processor)
1 medium onion, finely hopped
1-1/2 tablespoons olive oil
Optional:  1-1/2 tablespoons nutritional yeast
*NOTE:  I do not recommend using nutritional yeast if you have candida (yeast overgrowth)
1 teaspoon Celtic sea salt, and more to taste, if desired

Freshly ground pepper
Garnish: 1 cup parsley chopped

Preheat oven to 450 degrees F.

Combine Brussels sprouts, carrots, onion, nutritional yeast, olive oil and 1/2 teaspoon Celtic sea salt, tossing well. Arrange Brussels sprout mixture in single layer in two 9×13 inch Pyrex glass baking dish or ovenproof baking pan.

Place pans on top rack of the oven and roast for 20 minutes, or until Brussels sprouts brown slightly.

Remove pans from the oven, add 1/4 to 1/3 cup water to each pan and deglaze. Return to oven and cook another 5-8 minutes.

Remove pan from oven. If the Brussels sprouts are sticking to the pan, add a little water to deglaze. Toss with chopped parsley and remaining 1/2 teaspoon of Celtic sea salt, adding more to taste, if desired.

Serve warm, or at room temperature.