Collard Greens - A healthier version

So many of my friends love Collard Greens, or as they call them, "Greens".  Which usually consist of smoked pork meat and all the fat that is rendered from it.  I have made a few adjustments and made it a healthier version combining the smoke pork recipe and an Arabic recipe I learned from my boss.  Kind of Southern meets Middle East meets MI Foodie.  I don’t care for boiled or smoked meat, so I cut out the pork fat to cut calories and make it the MI Foodie way = healthier.  Hope you like it as much as I do.  I was supposed to have a cooking test kitchen for these recipes, but that fell apart, so if there are any flaws in measurements, it is totally their fault.  (Just kidding)

Ingredients:
3 large bundles of Collard Greens – chopped into small parts
1 bag of fresh baby spinach
2 boneless, skinless chicken breasts
1 large sweet onion – diced
1 clove of garlic - minced
2 Real Lemons juiced – (No bottled juice)
2 cartons organic chicken stock
1 Tbsp. salt
1 Tbsp. pepper
1 Tbsp Rosemary

Instructions:
Boil collards in large pot of water.  (Blanch them only 5 minutes)
Drain and rinse greens and set aside in large bowl. (This will take away the bitter taste and keeps the bright green color of the collards)

In the same pot you plan to make greens in, saute onions and garlic, make sure not to burn the garlic.  Add to bowl with collards.

Dice chicken into bite size pieces and brown in same pot. (Should be done in small batches as to brown and now get too much moisture creating boiled meat. Yuk)


Once chicken is browned, deglaze pot with one container of chicken stock.  Add collard/ onion/garlic mixture, spinach, salt and pepper and the other container of chicken stock.  Once it comes to boil, add lemon juice.  

Serving suggestions: Mid-Eastern recipe serves over rice (use brown rice for healthy version. I usually eat it by itself)

Zucchini Hummus

You asked for it, here it is:  My version of Hummus with Zucchini instead of Garbanzo beans.  I'm not saying that Garbanzo beans are bad for you, but to get more veggies in your diet and to cut some calories you can use Zucchini.   (1 cup of Garbanzo beans has 295 calories, one cup of chopped Zucchini has 20 calories).  Besides, what else are you going to make with all the Zucchini you grew this summer after you’re sick of Zucchini bread? (Smile)

Ingredients:

2 large Zucchini’s chopped into large chunks (Now if they are longer than your arm, use one)

½ cup of raw organic sesame seeds

1 -2 cloves of garlic – minced (this is based on taste – I like a lot of garlic)

Juice of one whole lemon

2 Tbsp. Olive Oil
1 Tbsp. Nutritional Yeast seasoning

Water as needed

Directions

Combine all ingredients in food processor and pulse slowly as to not work the processor to hard.  Add water as need to thin out mix.  If processor slows too much, add water.  I like my hummus smooth.

Note:

Zucchini has a lot of water already in it, so don’t add too much water or it will be too thin.  If this happens, add a more sesame seeds.  Hummus is great with raw veggies and makes a low fat, low calories snack.

High in fiber, water, vitamin A, vitamin C and potassium, zucchini offers an abundance of nutrients to support your health. The water and fiber in this tender summer squash help you manage your weight by providing low-calorie volume. Its vitamins and minerals boost your immune system and promote the health of your heart, skin, lungs and eyes. To make the most of this vegetable's nutritional value, include its nutrient-rich skin

 

Simple Black Bean Soup

Homemade black bean soup without additives or preservatives.  A great lunch or with a salad as a dinner.  Eating 3 vegetarian dinners a week is not only healthy; it is very cost effective.  During the fall I like to eat soup, so each week I make a different soup.

Serves: 8

Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Soak overnight in water 6-8 hours – rinse well before using

Ingredients: 

1 pound dried black beans (about 2 1/2 cups), rinsed

1 container of organic chicken stock (About 16 ounces)

2 medium onions, chopped

1 large red bell pepper, seeded and chopped

4 cloves garlic, finely chopped

1 tablespoon ground cumin

1 teaspoon ground chipotle pepper or ground Chili Powder

1 tomato- diced

2 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

1 Jalapeno - seeds removed and diced or 1 Tsp. red pepper flakes (Optional)

In a large stock pot, cook onion, peppers and garlic using ½ cup of chicken stock instead of oil.  Once onion is translucent, stir in cumin powder and Chipotle Pepper powder cook for 1 minute.   Add drained beans and the rest of container of chicken stock and 4 cups of water.  Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender.  Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro and lime juice.  Serve with diced tomato on top. (Topping with Avocado instead of sour cream is another healthy option)

Notes: 

This is a good soup to make on your cooking day for quick meals during the week.  (I use Sunday as cooking day.  I make breakfasts like crockpot oatmeal, soups and side dishes.  This makes homemade weekday meals easier.  I plan my meals for the week on Saturdays before shopping and then make what I can ahead of time on my cooking day, which is Sunday.  Taking a couple hours of prep time on Sunday saves time, money and makes healthier weekday eating possible for even the busiest schedules.  Involve the family in planning the menu for the next week. It takes some of the pressure off of you helps them to feel involved with family decisions.  Children should be a part of the process from planning and shopping to cooking it so that they will eat the healthy food you are making together.