The health benefits of Kale

Kale is among the most nutrient-dense of all vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of the DV for vitamin A and 88 percent for vitamin C. The Tuscan Kale Salad is one of the most popular dishes at True Food Kitchen, a line of restaurants based on Dr. Weil's nutrition insights.

I like to add it to soups or saute it in olive oil and garlic - with a splash of balsamic vinegar at the end. It also makes a great salad. You can see Dr Weil make Tuscan Kale Salad here.

So - buy it at the store and grow it in your garden - it's easy and very pretty.

Multi-grain scones

I haven't tried these yet - but I want to
From Dr Weil

Multi-Grain Scones

Description

These scones are the perfect answer to the morning rush. Unlike a lot of low-fat** foods, which can be so loaded with sugar that you feel hungry soon after eating them, these are quite filling - you can eat just half of one and still satisfy the need for morning sustenance. Plus, you'll get in a nice amount of bran for the day, an appropriate source of roughage. Food as Medicine One meta-analysis of seven studies, encompassing some 150,000 people, showed that those with the highest intake of dietary fiber - such as one finds in whole grains - had a 29 percent lower risk of cardiovascular disease compared to those with the lowest consumption.

Ingredients

1 egg 1/2 cup sugar 5 tablespoons grapeseed or expeller-pressed canola oil 1/8 teaspoon lemon zest 1/2 cup oatmeal (not instant) 1/4 cup wheat bran 1 1/2 cups unbleached white flour 2 tablespoons millet 2 tablespoons poppy seeds 1/2 teaspoon salt 1 tablespoon baking powder 1/2 teaspoon cinnamon 1/2 cup milk ZESTY LEMON TOPPING: 3 tablespoons freshly squeezed lemon juice 1/4 cup confectioners' sugar

Instructions

Preheat oven to 375°F. Whisk the egg, sugar and oil together in a bowl. Mix the lemon zest and all of the dry ingredients together in a separate bowl and stir with a wooden spoon until all of them are evenly dispersed throughout. Slowly add the dry ingredients into the egg, sugar and oil, and mix to create a thick dough. Add the milk and mix well. Lightly grease a baking pan. Scoop up tablespoonfuls of the dough and drop them one by one in mounds onto the baking sheet, leaving 2 inches of space between. You should have about 10 scones. Bake for 15-20 minutes, just until the crust is barely golden brown and the dough is dry. Remove from the oven and let cool for 10 minutes. With a fork, mix the Lemon Topping ingredients until the sugar is completely incorporated. Drizzle 1 tablespoon ever each scone. ** In light of recent research, Dr. Weil no longer recommends reduced-fat dairy products unless you happen to prefer the taste.

Yes you should eat chocolate

 Read Dr Weil's article to enjoy dark chocolate guilt free

Jenny's Roasted Veggies

I love these veggies! I can't get enough of them. I find myself making a special trip to the grocery store when I run out. So easy and, so healthy, and so yummy.

Ingredients:
Cauliflower chopped
Red Potatoes sliced
Tomatoes sliced
Cabbage (purple or green) chopped
Any other veggies you may want to roast.
Parmesan Cheese
Salt and Pepper
Balsamic Vinegar OR cajun steak seasoning.
Olive Oil

Preheat Oven to 450
Toss veggies in olive oil and lay flat on pan
Sprinkle with salt and pepper, balsamic vinegar and lots of parmesan cheese.
Variation - instead of balsamic vinegar, sprinkle with cajun seasoning and parm cheese.
Bake for 20 minutes.

sweet-and-spicy mini meatloaves

I made this tonight and we all really liked it.  I served it with twice baked potatoes and green beans.  This is a great recipe because it is healthier than regular meatloaf (half ground turkey plus wheat bread and carrots/onions) and because it cooks much quicker.   I made 1 1/2 of this recipe and it fed the family plus leftovers.

2 slices whole wheat bread

1/2 small onion

1 medium carrot

1/2 lb lean ground turkey

1/2 lb lean ground beef

1 lg egg

1/2 tsp  curry powder

salt and pepper

1 tbsp ketchup

1 tbsp apricot jam

Preheat oven to 375.  Pulse bread in food processor until finely ground.  Transfer to a large bowl.  Add onion and carrot to food processor and pulse until finely chopped.  Transfer to the bowl.  Add meats, egg, curry powder and salt and pepper.  Mix by hand.  Shape into 4 oblong meatloaves on a foil-lined baking sheet.  Mix ketchup and jam in a small bowl and brush over the meatloaves.  Bake until cooked through - about 20 minutes.  (I baked for 25 just to be safe but don't overcook)

Best ever chocolate cake

I got this recipe on Pinterest.
(I changed the coffee to orange juice with 2 teaspoons of cocoa powder added)

BLACK MAGIC CAKE (BEST CHOCOLATE CAKE EVER!)

INGREDIENTS

- 1 3/4 c all purpose flour - 2 c sugar - 3/4 c cocoa powder - 2 tsp baking soda - 1 tsp baking powder - 1 tsp salt - 2 eggs - 1 c strong black coffee, cooled - 1 c buttermilk

- 1/2 c vegetable oil - 1 tsp real vanilla extract CHOCOLATE FROSTING - 1/2 c margarine, softened - 2 oz melted unsweetened chocolate, cooled - 3 c powdered sugar - 3 Tbsp milk - 2 tsp real vanilla extract

DIRECTIONS

1.   Combine flour, sugar, cocoa, baking soda, baking powder, and salt in a large mixing bowl or stand mixer.

2.   Add eggs, coffee, buttermilk, oil, and vanilla.

3.   Beat at medium speed for two minutes. Batter will be thin.

4.   Pour batter into a greased and floured 9x13 pan or two 9 inch cake pans.

5.   Bake at 350 degrees for 35-40 minutes for a 9x13, or 30-35 minutes for layer pans.

6.   Combine frosting ingredients and mix with a hand or stand mixer. Spread frosting on cooled cakes.

Soft Sugar Cookies w/ Almond Icing

Very yummy but not so good for the diet.   Don't over cook.  They will be soft and delicious.

Cookies:


1-1/2  c sugar
1 c butter, softened
3 eggs
1 tsp vanilla
1 tsp almond extract (or any other flavor)
4-1/2 c AP flour
1/2 tsp baking soda
3/4 tsp salt

Cream sugar, butter, and eggs until smooth. Add flavorings. In a separate bowl, combine flour, baking soda, and salt. Once combined, add to wet ingredients until combined.

Chill dough for about an hour.

Preheat oven to 350.

Divide chilled dough in half. Roll out dough into a 1/4-inch thick circle. Using cookie cutters, cut out shapes and place on ungreased cookie sheet. Continue to roll out all dough until it has all been used (or eaten). 

Bake 6-8 minutes. Let cool on pan for a few minutes to complete the cooking. Transfer to wire rack.

Cool completely before frosting.

Icing:

1/2 c butter, softened
3 c powdered sugar
1/4 c milk
1 tsp vanilla
1/2  – 1 tsp almond extract (or any other flavoring)

Beat all ingredients and keep firm but spreadable. Add more powdered sugar if needed.