©iStockphoto.com - LilliDay

If  you’ve tried green smoothies, consider taking the green content up a notch with a blended salad. While green smoothies are more fruit than greens, a blended salad is primarily greens, combined with other vegetables such as tomatoes, cucumbers, peppers, zucchini, carrots, broccoli and cauliflower and enough water to facilitate blending. Depending on the vegetables and the amount of added water, a blended salad may have a consistency anywhere between babyfood and a creamy soup. For the smoothest consistency with the least added water, blend the additional vegetables into a puree before adding the greens to the blender.

Blended salads have many of the same health benefits as green smoothies. In fact, with more greens and less naturally sweet fruit in them, blended salads may be even better for those watching their sugar intake from naturally occurring sources and additives. A small amount of healthy fat aids in the absorption of vitamins and minerals from the greens, so many blended salads include avocado or a small amount of cold-pressed olive or flax oil. Here are a few of our favorite blended salad recipes. (continue reading…)

©iStockphoto.com - SharonDay

I discovered kale chips while looking for something to satisfy a crispy snack craving during a period of low-carb eating. I’ve eaten low carb off and on since 2003, and unless you buy into deep-fried pig skin as a healthy snack option, low carb just isn’t a very crispy diet. Celery and other raw vegetables can satisfy a need to crunch, but as I quickly learned on my first low-carb experience, crunchy isn’t the same as crispy. After a few weeks, I missed that crumble-in-your-mouth feeling of chips and crackers. Crispy kale fills that dietary void.

Variations on crispy kale abound, often with names that attest to the somewhat addictive nature of kale baked until crispy. This disappears quickly around my house, often straight off the baking sheet. After one experimental batch made for a brown-bag lunch, I found that crispy kale doesn’t stay crisp overnight, but you can re-crisp it. Another five minutes in the oven after it gets limp, and crispy kale is good as new. (continue reading…)

ⓒ Janet Harriett

This hearty vegan soup comes together in less than 20 minutes, and prewashed bagged kale makes this super-quick dinner even quicker. Add a loaf of crusty whole grain bread, and you’ve got a light, filling meal fast. As a soy-free alternative to the tofu, use 2 cups precooked (one can, rinsed and drained) garbanzo beans.

Unlike many soups, this one does not hold up well to long simmering times or reheating as leftovers the next day. The flavor will be fine, but the kale turns that unappetizing shade of greenish-brown characteristic of overcooked leafy greens. (continue reading…)

©iStockphoto.com - Maria Toutoudaki

This versatile oil is a staple in my kitchen. In addition to using it as a salad dressing for all types of salad, we dip bread in garlic chili oil and toss vegetables with it to saute or roast. The garlicky spiciness kicks up stir fries a notch and makes a terrific marinade base for meats or vegetables. I even rub it on the skin of my Thanksgiving turkey! The strained-out chili and garlic aren’t wasted either; use it in soups or chili.

For a milder oil, reduce the pepper flakes, or combine the finished garlic chili oil with additional olive oil to taste. (continue reading…)

©iStockphoto.com - Marcello Wain

This all-day Valentine’s Day menu emphasizes vitamins and nutrients that support sexual health for men and women. The fare is lighter than many traditional Valentine’s Day menus, so you and your partner have energy without the lethargy that comes from a heavy dinner. If you find yourself peckish between meals, whip up a vitamin C-rich green smoothie.

Many of the dishes can be made partly ahead of time, so you’re not spending all day in the kitchen preparing your aphrodisiacs with no time left for celebrating. For dinner, choose from either a fish or vegetarian main dish. (continue reading…)

©iStockphoto.com - Zocha_K

Make some memories this Valentine’s Day with a fun and simple chocolate fondue recipe that the whole family can enjoy. Makes about 2 cups fondue.

2 cups dark or semi-sweet chocolate chips

3/4 cup coconut milk or evaporated milk

1/2 cup demerara (raw) sugar, to taste (see tip below)

Angel food cake pieces, honey marshmallows, dried apricots or seasonal fruit pieces for dipping

Combine chocolate chips and coconut milk in the top of a double boiler. Cook, stirring constantly, until chocolate chips are melted and mixture is hot. Add sugar gradually, stirring to combine after each addition, until the chocolate fondue is as sweet as you like. Transfer the chocolate sauce to a fondue pot or chafing dish. Serve warm with fruits, cake or marshmallows for dipping.

*TIP: Place the demerara sugar in a clean spice mill or coffee grinder and pulse for a few seconds to grind it to a finer powder which dissolves faster into the finished fondue.

©iStockphoto.com - biffspandex

With so many specialized diets and health concerns, even a crudite platter isn’t the simple party menu choice it once was. Dips are a minefield of dairy, starch and sugar that can bog down even the best assortment of raw vegetables. Leaving aside how fat-laden and sugared-up commercial dips are, simply finding a party dip that meets the needs of all partygoers’ dietary restrictions can be a nightmare. This tasty dip is gluten-free, dairy-free, vegan and lower in fat than traditional sour cream-based dips. The ingredients are all low glycemic index foods. (continue reading…)