Eat Healthier with Broccoli Raab

We know we should be eating more healthy greens. After all , they help us detox from pollutants, help balance our ph, provide protective antioxidants and are loaded with healthy vitamins and minerals. A tasty green that is in season right now is broccoli raab, and it's so easy to make!

Have you ever eaten broccoli raab? Also known as rapini or broccoli rabe, it looks like tiny heads of broccoli broccoli with lots of spinach like leaves. The entire plant of this cruciferous vegetable is edible including the leaves, broccoli buds, and stems. This slightly bitterish green ( the bitterness comes from the stem which I like) has always been popular in Italian and Portuguese cuisines.

Fun Facts About Broccoli Raab

I recently read an interesting article by Andy Boy's nutritional expert, Keri Glassman,  about the valuable nutritional of benefits of eating broccoli raab! ( "10 Fun Facts About Broccoli Raab" ) 
Her article reminded of the reasons I try to include greens like broccoli raab in my daily diet.

Does it taste like broccoli? NO! It's totally different. I like it even better.
The following 2 simple recipes ( broccoli raab in garlic and oil or broccoli raab in pesto)  are easy and delicious! As with spinach, a large bunch will cook down significantly. This is how I like my broccoli raab ( buy it in any supermarket)

Two Easy Recipes for Broccoli Raab 


#1  Broccoli Raab with Olive oil and Garlic

Start with 2 bunches of broccoli raab and 5 cloves of garlic.

• wash the broccoli raab
• peel and chop the garlic cloves
• chop the broccoli raab   
• sauté the garlic in some olive oil until soft, add the broccoli raab and a pinch of pink salt ( if desired) and heat until it well wilted and lightly cooked ( about 5-7 minutes)

#2 Broccoli Rabe Tossed in Pesto Recipe ( click for recipe) 

Concerned about eye health, skin issues, weight loss, or bone health? ? You can read more information about the nutrients that may help in Keri's post:  "10 Fun Facts About Broccoli Raab" 

           Keri Glassman- one of Americas foremost registered dietitians and author


Do you like Broccoli Raab? How do you cook it? 
* my own fun fact: Most Broccoli Raab is grown in New Jersey

Disclaimer: I have no affiliation with Andy Boy, Keri Glasman or the contents of her post. I take no responsibility for any claims in her article. I simply read it, liked it, and am sharing it. I am not a medical doctor and am not trying to diagnose or treat disease. My post's are strictly for educational purposes.

I link my posts to this list of blog carnivals each day where you can find lots of wonderful recipes from bloggers all over the Internet. 

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8 Healthy Salads for Entertaining

Salads are a perfect side for a Memorial Day or party or BBQ.
These gluten-free favorites are sure to please guests who want to eat light,  healthy, gluten-free, vegan/ vegetarian or just love salads!. I've rounded up some of my most popular posts that are fast, easy, and delicious still in time to make for the holiday or anytime!

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 #1 Raw Kale and Blueberry Salad with Orange Dressing

# 2  Arugula and Cashew Salad with Lemon-Mint Dressing or oil-free creamy dressing (link) 

#3                 Fresh Raw Corn and Tomato Salad ( my favorite)

#4 Green Bean and Cherry Tomato Salad with Balsamic Glaze

#5  Asian Quinoa Slaw Salad

#6  Sorry- Caprese Stuffed Cherry Tomatoes ( not vegan) My blog is now totally vegan - this is old recipe was from when I was vegetarian. Skip if you are vegan..

#7  Avocado Caprese Salad ( Vegan) 

#8               Black Bean and Raw Corn Salad with artichokes and tomatoes 

My favorites are the Kale and blueberry with orange dressing and the vegan caprese avocado salad. 

Linked :My Blog Carnival List and Souper Sunday at Kahakai Kitchen

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Asparagus Soup

No matter what the season, I enjoy a hot bowl of soup especially recipes like this asparagus soup that are fast, easy, seasonal and tasty. This delicious rich green soup can be whipped up in just 20 minutes from start to finish. If you like Asparagus, you'll love this flavorful soup!

It's finally spring on the East Coast and fresh asparagus are beginning to show up at local farmers markets, supermarkets, and the CSAs. I bought my first bunch of asparagus today and couldn't wait to make this simple soup that meets both gluten free and vegan standards.

I eat asparagus other ways as well. When asparagus are fresh and tender, I enjoy them raw. I eat them one by one, add them to salads or use them with dips on a crudités platter. Try my recipe for (link) roasted asparagus and cherry tomatoes .

However, sometimes I prefer my vegetables cooked, so I grill them or use small and medium asparagus spears to make this quick creamy soup that is light and flavorful.

Soup helps me boost the nutritional value of my meals and have yet another way to eat healthy greens!

Asparagus are a powerhouse of nutrients and help balance blood sugar

Not only are asparagus delicious, burt their health benefits are impressive.

1.  Nutrient Dense ( lots of vitamins and minerals) 
2.  Cancer protective antioxidants
3.  Anti- inflammatory 
4.  Helps balance blood sugar

In addition to being nutrient dense, asparagus contain cancer protective antioxidants,  anti-inflammatory properties, and may even help prevent cataracts. They contribute to maintaining normal blood sugar levels which make them a good choice for those with Type Two diabetes.

How to Select Asparagus

1. Look for bright green stalks
2. Look for firm stems
3. Their flowering tips should be closed and tight
4. Whether the stalk is thin, medium, or thick, the asparagus can all be very flavorful
5. Avoid stalks that are woody and may be chewy to eat.

How to Prepare Asparagus
Rinse well and then simply break off the ends that are the woody end. The woody end may appear white. The asparagus usually snap at just the right place. There is no need to even use a knife.

How to Eat Asparagus
1. Wash and eat them raw- they are delicious
2. Grill them and use as a side dish or garnish
3. Make them into a simple creamy soup

Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4 bowls

Soup Recipe

Ingredients: 
1 large onion, sliced in half moons or sliced ( or 2 leeks, sliced)
2 large stalks celery, cleaned and sliced
1/4 cup of vegetable broth or 1 tablespoon of olive oil to sauté
1 pound of fresh asparagus, washed and woody end snapped off
6 cups of vegetable broth
2 cups water
1 clove of  garlic, cut in half
Cracked pepper to taste


Directions: 

Saute the onion and celery in olive oil spray or 1/4 cup of vegetable broth in a 4 quart soup pot until translucent. Add 4 cups of broth and 1 cup of water. Bring to a boil, add the asparagus and clove of garlic then reduce heat and simmer for about 6- 8 minutes until the asparagus are tender. Add remainder of liquid only if needed. Puree in a high speed blender and serve! Cracked pepper to taste

What is your favorite way to eat asparagus? Do you eat them often? Do you grow them? 

Linked on : My Blog Carnival List and Souper Sunday at Kahakai Kitchen

My notes:
I skip adding salt because the vegetable broth can be salty

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Green Bean Salad with Balsamic Reduction Sauce

Looking for a perfect side dish for any holiday meal? I could eat this delicious fresh green bean salad every day. It is easy to make, travels well, is great served at room temperature, and is gluten free and dairy free. It does contain sunflower seeds and almonds, but they can be omitted if nuts are a concern.

The wonderful flavors of red onion, tomatoes, green beans, and sunflower seeds are laced with my sweet balsamic vinegar reduction dressing and is really delicious. Did I mention there is no oil, so it is relatively low calorie too and works for low carbohydrate too! 

If you are not vegan, you can add crumbled blue cheese for an even more enticing dish !

Optional: Add crumbled blue cheese or feta ( I like it with blue cheese) 

What's Special About The Beans In This Salad

I love cooked fresh string beans, but sometimes they come out too soft, sometimes they come out too tough, and sometimes they come out an unappealing grayish green- but with this method. These green beans come out just right every time!

I was having a women's group over for a light lunch. Along with some egg salad, I was served this colorful gluten free healthy salad that I made relatively quickly and easily. It was impressive!

I knew this salad would only taste good if the string beans remained bright green, crispy and crunchy. Since, I wanted to cook the beans the night before,  I researched ideas and decided on the following simple method! It may sound simple but it turns out excellent beans for a salad or any side dish!

The Simple Method for Perfect String Beans!

Bring a large pot of water to a boil.
After you clean and prep your string beans, drop them into the boiling water for no more than 2 minutes.( Watch them carefully)
Using tongs, remove the string beans and drop them into a large bowl of cold water packed with ice. This will stop them from cooking and seal in the nice green color and crunch!
Remove the beans from the bowl of ice water and pat dry.
Use immediately in your recipe or store for up to 24 hours.

The Recipe: Green Bean Salad 

Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 10-15 minutes
Cook Time: 2-3 minutes
Serves: 6-8 sides ( double the recipe for a party) 

Ingredients: 

1 pound of raw green beans - cleaned and ends removed
8 ounces of cherry tomatoes, washed, dried, and halved
1/4 cup of diced red onion
1/2 cup raw or toasted sunflower seeds
1/4 cup of slivered almonds 
Optional: 1/2 cup of crumbled feta or blue cheese ( make sure the blue cheese is gluten free)


Directions:

Bring a large pot of water to a rapid boil. Quickly drop the fresh green beans in the boiling water for no more than 3-4 minutes! Immediately, using tongs, remove the green beans from the pot and drop into a large bowl of ice water. Remove, drain, and set aside.

In a large mixing bowl toss the cooked green beans, red onions, cherry tomatoes, sunflower seeds, and slivered almonds.(  optional blue or feta cheese).

Dress with my fast and easy balsamic reduction vinegar Glaze recipe.

Click for the balsamic Vinegar reduction recipe 

My Notes:

1. Make the green beans in advance up to a day before. 
2. Assemble the salad the night before and cover well in the refrigerator.
3. Drizzle with the balsamic vinegar reduction dressing just before serving. 

Recipe Linked on : My Blog Carnival List and Souper Sunday

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Why I use and love Essential Oils!

I bought a Young Living Starter Kit that is pictured below and have found the oils extremely helpful for my entire family. It's like having my own chemical free first aid kit in the house and especially useful when I travel. I don't leave home without them. 

Click here to : Order Young Living Essential Oils: 
contact me at vegyid2@yahoo.com for more information or if you need help placing your order. Judee Algazi...

If you sign up as part of my group, I am available to help you with information, questions, ideas, webinars, etc.

This are a few of the oils that come in the kit: 

Thieves: We use it to boost our immune system. It's the first winter that I have not come down with a cold. I dilute it with a carrier oil ( like almond oil) and rub the thieves on the bottom of my feet before I go out each day. I also made a roll-on to carry with me for a touch up on my wrists in the movie theater, when I'm in a crowd, etc.. 

Panaway: I use this soothe achy muscles and it works great! I love the smell too. My niece gets menstrual cramp relief using Panaway diluted with almond oil applied to her crampy areas.

Lavendar: I diffuse this one at night before bed. It's very relaxing and we feel so peaceful when it's diffusing.

R.C. - My daughter in law uses this one for congestion and she feels it opens her right up. 

Digeze: I use this one for minor stomach discomfort by rubbing some Digeze diluted in a carrier oil on my stomach. It really works for me to break up gas and discomfort!

Click here to : Order Young Living Essential Oils: 

If you are interested in buying the oils at wholesale prices or just learning more about Young Living Essential oils send me an email. I am a distributor and can help you sign up and be part of our team to receive wholesale prices. Email: vegyid2@yahoo.com  Judee Algazi #3329912 is my distributor number

See all my recipes at a glance: : Bloglovin 

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