Chicken Cabbage Saladino. Warm Spinach Salad with Tuna

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1 Chicken Cabbage Saladino Prep and Cook Time: 11 minutes 4 cups napa cabbage, sliced thin 1 TBS extra virgin olive oil 1 TBS apple cider vinegar 1 TBS minced ginger 1 medium clove garlic, pressed 2 TBS chopped cilantro 4 oz cooked chicken breast, shredded or cut into 1" cubes Toss all ingredients together and serve. Warm Spinach Salad with Tuna Prep and Cook Time: 3 6 cups baby spinach 2.5 oz canned light tuna 1 TBS extra virgin olive oil 1 tsp fresh lemon juice 1 medium clove garlic sea salt and pepper to taste Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm. Drizzle over spinach leaves and top with tuna. 14-Minute Braised Fennel Salmon Prep and Cook Time: 14 minutes

2 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed 1 TBS + 1/4 cup chicken or vegetable broth 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish 2 TBS fresh squeezed lemon juice salt and white pepper to taste Season salmon with a little salt and white pepper. Set aside. Heat 1 TBS broth in inch stainless steel skillet. Sautee ½ fennel bulb in broth over medium heat for 1 minute stirring constantly. Add 1/2 cup broth, lemon juice, pinch salt and pepper, and place salmon on top. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. This is our Stovetop Braising cooking method. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve. 1/2 lb bay scallops or sea scallops 1 TBS low-sodium chicken or vegetable broth 2 medium cloves garlic 1 TBS extra virgin olive oil 1 TBS fresh lemon juice sea salt and pepper to taste 3.5-Minute Scallops Prep and Cook Time: 10 minutes Chop garlic and let sit for 5 minutes to enhance its health-promoting benefits. Heat 1 TBS broth over medium heat in a stainless steel skillet.

3 When broth begins to steam, add scallops and garlic and sauté for 2 minutes stirring frequently. After 2 minutes, turn scallops over and let cook on the other side for 1 minute. Scallops cook very quickly so watch your cooking time. Overcooked scallops become tough. (If you are using larger sea scallops, you'll need to cook for 1-2 minutes longer.) Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper. Baked Halibut with Herbs Prep and Cook Time: 30 minutes 1-1/2 lbs halibut steak or fillet, cut into 8 pieces 1/4 cup chicken or vegetable broth 2 TBS lemon juice 3 medium cloves garlic, pressed 2 TBS capers 2 TBS chopped fresh parsley 1 TBS chopped fresh tarragon 1 TBS chopped fresh chives salt and pepper to taste Preheat oven to 450 F (230 C). Press garlic and let sit for 5 minutes to enhance its health-promoting benefits. Place the fish in a baking dish just large enough to hold it, and add remaining ingredients. Cover, and bake until done, about 15 minutes. Be careful not to overcook it. Serve at once, pouring the pan juices over the fish. Braised Cod with Celery Prep and Cook Time: 30 minutes

4 1 medium onion, cut in half and sliced thick 6 cloves garlic, sliced 2 cups celery, cut diagonally about 1 inch long 3/4 cup green olives cut in fourths 1 TBS + ½ cup chicken or vegetable broth 1 TBS fresh lemon juice 1-1/2 lbs cod, cut into 2 inch pieces salt and black pepper to taste 2 TBS chopped fresh cilantro Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits. Heat 1 TBS broth in a inch skillet. Healthy Saute chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic and celery and sauté for another minute. Add green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender. Place cod, lemon, salt, and pepper on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. This is our Stovetop Braising cooking method. Sprinkle with cilantro and serve. Braised Salmon with Leeks Prep and Cook Time: 20 minutes 2 medium leeks, cut lengthwise 4 medium cloves garlic, pressed 1 TBS + 1/2 cup chicken or vegetable broth 1 TBS + 1 TBS fresh lemon juice 1 TBS fresh chopped tarragon 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed salt and white pepper to taste Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths.

5 Now, holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as chiffonade cut. Make sure slices are cut very thin. Let leeks and garlic sit for at least 5 minutes to bring out their hidden health benefits. Heat 1 TBS broth in inch stainless steel skillet. Saute leeks over medium heat in broth for about 5 minutes, stirring frequently. Add garlic and sauté for another minute. Add ½ cup broth and lemon juice and simmer for another 5 minutes, covered, stirring occasionally. Rub salmon with 1 TBS fresh lemon juice, salt and white pepper. Stir fresh tarragon, salt, and pepper into leeks, and place salmon on top of leeks. Simmer for about 3-4 minutes, covered, or until salmon is pink inside. Time may vary a little depending on thickness of salmon. Serve leeks topped with salmon and drizzle with juice. Poached Halibut with Fennel and Cauliflower Prep and Cook Time: 29 minutes 1-1/2 lbs halibut, cut into 8 pieces 1 TBS fresh lemon juice 1TBS + 1 cup chicken or vegetable broth 1 medium sized onion, cut in half and sliced medium thick 1 large carrot, turned into 1½ inch pieces 1-1/2 cups cauliflower florets, cut into quarters 1 medium sized fennel bulb, sliced medium thick 5 medium cloves garlic, pressed salt and black pepper to taste chopped fennel green tops for garnish Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties. Rub halibut with lemon juice and season with a little salt and pepper. Set aside. Heat 1 TBS broth in a 12 inch stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.

6 Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens. Salmon in Citrus Sauce Prep and Cook Time: 15 minutes 1-1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces 1/2 medium sized onion, chopped 2 medium cloves garlic, chopped 2 TBS + 2 tsp fresh lemon juice 1-1/2 cups fresh orange juice 1 tsp fennel seeds 2 TBS minced fresh parsley, or if you have it, green fennel tops salt and white pepper to taste Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot. Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting properties. While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about minutes to reduce to half the volume. Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley. Salmon with Mustard Prep and Cook Time: 12 minutes

7 3/4 lb salmon fillet, cut in half 2 tsp lemon juice 1 TBS dijon mustard sea salt and black pepper to taste capers and dill weed for garnish To Quick Broil, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. Rub salmon with fresh lemon juice, salt and pepper and spread dijon mustard on fillets before broiling. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. Garnish with capers and dill weed. Salmon with Mustard and Ginger Prep and Cook Time: 15 minutes 8 oz salmon fillet 2 tsp + 1 TBS lemon juice 1 TBS extra vigin olive oil 1 clove garlic, pressed 1 tsp yellow or Dijon mustard 2 TBS cilantro 2 TBS grated ginger sea salt and pepper to taste

8 To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. Top salmon 1 TBS lemon juice and the remaining ingredients. 2 6-oz boneless chicken breasts 2 tsp fresh lemon juice sea salt and pepper to taste 7-Minute Quick Broiled Chicken Prep and Cook Time: 20 minutes Dressing 2 cloves garlic, chopped 2 tsp fresh lemon juice sea salt and pepper to taste Optional: Add rosemary, sage or Dijon mustard to dressing Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling.

9 The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74 degrees Celcius). Dress with garlic, lemon juice, extra virgin olive oil, salt, and pepper. Add rosemary, sage, or Dijon mustard to the dressing if desired. Fresh Herbed Chicken Breasts Prep and Cook Time: 20 minutes 4 boneless chicken breasts with skin on 2 medium cloves garlic, pressed 1 TBS fresh squeezed lemon juice 2 tsp chopped fresh sage 2 tsp chopped fresh thyme 1 tsp chopped fresh rosemary 1/4 cup chicken broth salt and cracked black pepper Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this. Season chicken with a little salt and pepper. When pan is very hot (which takes about 5 minutes), put chicken in pan and return it to broiler. Turn heat to low. Don't put it too close to the heating element. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken. While chicken is cooking chop herbs. In a small skillet, add chopped herbs, lemon juice, broth, pressed garlic, salt, and pepper. Heat on medium heat for about 30 seconds. When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.

10 Sautéed Calf's Liver and Onions Prep and Cook Time: 20 minutes For the onions: 1 medium red onion 3 TBS low-sodium chicken broth For the calf's liver: 3 TBS low-sodium chicken broth 3/4 lb calf's liver, sliced thin (1/4-inch) 2 tsp fresh lemon juice 2 tsp balsamic vinegar 1 clove garlic, chopped or pressed 1 TBS extra virgin olive oil sea salt and pepper to taste Thinly slice the onion. Chop or press the garlic. Let sit for at least 5 minutes to bring out their healthpromoting properties. Turn stove to medium. Heat 3 TBS low-sodium chicken broth in a stainless steel skillet. When the broth begins to steam, add onions, cover and Healthy Sauté for 4 minutes. When the onions have lost most of their water content and have become dry, push them to the side of the skillet, leaving space in the center. Heat the second 3 TBS broth in the center of the skillet, leaving the heat on medium. When the broth begins to steam, add the sliced calf's liver and Sauté uncovered for 3 minutes. The pieces will be browned on one side, and the liver will release liquid. Turn the liver pieces over and brown the other side for 3 minutes. When the liquid has evaporated, the liver is done. Remove the pan from the heat and drizzle the liver and onions with balsamic vinegar, lemon juice, extra virgin olive oil, and garlic. Add salt and pepper to taste.

11 Transfer to a serving plate and serve immediately. Roast Leg of Lamb Prep and Cook Time: Prep time: 15 minutes Cooking time: 45 minutes butt half of boneless leg of lamb, about 3 to 4 lbs 8 cloves of garlic, pressed 3 TBS chopped rosemary ¼ cup fresh lemon juice 2 tsp salt 1 tsp fresh ground pepper 3 carrots, peeled and sliced 2 onions, quartered 1½ cups chopped celery Cut off excess fat from leg of lamb. Lay leg of lamb out flat in glass baking dish. Press garlic and chop rosemary. Rub leg with both making sure you get it into the crevices. Pour fresh lemon juice over lamb and sprinkle with salt. Cover and refrigerate overnight. Preheat the oven to 425 F (218 C). Cut vegetables and place around lamb in baking dish. Sprinkle with pepper. Roast lamb and vegetables for about 15 minutes, then turn the heat down to 350 F (177 C). After about 20 minutes, check the internal temperature of the lamb with an instant reading meat thermometer. Continue to check in thickest part of leg every 5 minutes until internal temperature reaches 130 F (55 C) for medium rare. Let it rest for a few minutes before carving. Serve with vegetables and pan juices. If vegetables are not yet tender, pour them into a pan with juice and simmer, covered over medium heat while lamb rests. Venetian Style Calf's Liver & Onions Prep and Cook Time: 30 minutes

12 1 lb calf's liver ¼ cup ground sunflower seeds ¼ tsp salt ¼ tsp black pepper 1 tsp dried sage Topping 2 medium onions, cut in half and sliced thin 3 medium cloves garlic, chopped 2 TBS balsamic vinegar ½ cup + 1 TBS chicken broth 2 TBS chopped fresh thyme (or 2 tsp dried thyme) salt and pepper to taste Turn broiler on high and place a metal oven-proof pan large enough for liver underneath heat to get hot. Do not use glass or Pyrex for this. Rack should be just above the middle of oven or broiler, about 7 inches from the heat source. Heat the pan for about 10 minutes. While pan is getting hot, heat 1 TBS broth in a inch stainless steel skillet. Sauté onions in broth over medium-low heat for 15 minutes, stirring frequently. Add garlic, vinegar, thyme, and vinegar. Mix and add rest of the broth. Continue to cook for another couple of minutes. While onions are cooking, mix dried sage, salt, and black pepper. Dust liver with this mixture. Remove hot pan from broiler and place liver in it. Return to broiler, turn heat to low, and Quick Broil for about 3-5 minutes depending on thickness of liver. Do not turn, as it is cooking on both sides simultaneously. Serve topped with onions. Grape and Arugula Salad Prep and Cook Time: 10 minutes

13 1 cup seedless green grapes 4 cups arugula 2 TBS thinly sliced fresh fennel Dressing 1 TBS extra virgin olive oil 1 TBS fresh lemon juice salt and cracked black pepper to taste Wash and dry grapes, arugula, and fennel in a salad spinner if you have one. Otherwise dry with paper towels so dressing is not diluted. Arrange on plate and drizzle with dressing. Finish off with cracked black pepper. Grapefruit Arugula Salad Prep and Cook Time: 15 minutes 1 pink grapefruit 1 large bunch arugula (about 4 cups) 1 bunch watercress (about 2 cups) Dressing 2 TBS lemon juice 2 tsp honey 2 tsp prepared Dijon mustard 1 TBS extra virgin olive oil salt and cracked black pepper to taste Peel grapefruit and cut out each section between the membrane. Prepare arugula by tearing into pieces, washing and drying. Cut off tops of watercress and wash and spin dry along with the arugula. A salad spinner is the best way of doing this. Mix together dressing ingredients, toss with salad greens and grapefruit sections.

14 Mediterranean Dressing Prep and Cook Time: 1 minute 1 TBS fresh lemon juice 1 clove garlic, minced sea salt and pepper to taste Toss your favorite salad with the ingredients and serve. 8 oz kalamata olives, pitted and minced 3 garlic cloves, minced 2 TBS capers, rinsed and drained 2 TBS minced fresh Italian parsley 2 tsp minced lemon peel Freshly ground pepper to taste 1 minced anchovy filled (optional) Olive Tapenade Prep and Cook Time: 15 minutes In a small bowl, combine olives, garlic, capers, parsley, anchovy, lemon peel, and black pepper. Add extra virgin olive oil and mix thorougly. 1-Minute Spinach Prep and Cook Time: 10 minutes 1 pound fresh spinach

15 1 tsp lemon juice 1 medium fresh garlic, pressed or chopped 1 TBS extra virgin olive oil salt and cracked black pepper to taste Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits. Bring lightly salted water to a rapid boil in a large pot. Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil. Cook spinach in boiling water for 1 minute. Drain and press out excess water. 1/2 medium ripe avocado 1 TBS lemon or lime juice 1/2 cup cilantro, chopped sea salt and pepper to taste optional: diced onions 3-Minute Guacamole Prep and Cook Time: 3 minutes Serve with: 1/2 cup carrot strips 1/2 cup celery sticks 1/2 cup sliced cucumbers Combine all ingredients in a blender and blend for 1 minute. Alternatively, you can mash the avocado with a potato masher or fork and then add the rest of the ingredients.

16 3-Minute Swiss Chard Prep and Cook Time: 15 minutes 1 lb Swiss chard, chopped 1 medium clove Chopped Garlic 1 tsp fresh lemon juice salt and black pepper to taste Optional: 6 kalamata olives Chop garlic and let sit for 5 minutes to bring out its health-promoting properties. Use a large pot (3 quart) with lots of water. Make sure water is at a rapid boil before adding Swiss chard. Cut off tough, bottom part of Swiss chard stems. Add the chopped leaves to the boiling water. Do not cover. Cook for 3 minutes; begin timing as soon as you drop the Swiss chard into the boiling water. Place in colander and press out excess water. Transfer to serving dish and toss with rest of ingredients while it is still hot. Using a knife and fork, cut Swiss chard into small pieces for better flavor. 1 lb bok choy, chopped 1 clove garlic, chopped 3 TBS low sodium chicken or vegetable broth 1 tsp fresh lemon juice sea salt and pepper to taste Optional: 1 TBS grated ginger 4-Minute Sautéed Bok Choy Prep and Cook Time: 10 minutes Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.

17 In a stainless steel heat broth. When it begins to steam add bok choy and healthy saute, Sauté for 4 minutes. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include. 1 lb Brussels sprouts Mediterranean Dressing 5-Minute Brussels Sprouts Prep and Cook Time: 15 minutes 2 tsp lemon juice 2 medium cloves garlic, chopped or pressed Sea salt and black pepper to taste Optional: 1 TBS dijon mustard, 1 TBS minced parsley Fill the bottom of the steamer with 2 inches of water. While steam is building up in steamer, cut Brussels sprouts into quarters and let sit for at least 5 minutes to bring out their hidden health benefits. Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties. Steam Brussels sprouts for 5 minutes. Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the ingredients for the Mediterranean Dressing. (Mediterranean Dressing does not need to be made separately.) 5-Minute Collard Greens Prep and Cook Time: 5 minutes

18 1 pound collard greens, chopped Mediterranean Dressing 1 tsp lemon juice 1 medium clove garlic, pressed or chopped 1 TBS extra virgin olive oil sea salt and black pepper to taste Optional: 1/2 red onion, sliced (add to steamers with collard greens) 6 kalamata olives, sliced Fill bottom of steamer with 2 inches of water. While steam is building up, slice collard greens leaves into 1/2-inch slices and cut again crosswise. Cut stems into 1/4-inch slices. Let both leaves and stems sit for at least 5 minutes to enhance their healthpromoting properties. Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties. Steam collard greens for no more than 5 minutes. Transfer to a bowl. For more flavor, toss collard greens with the remaining ingredients and any of the optional ingredients you desire while they are still hot. (Mediterranean Dressing does not need to be made separately). 1 lb asparagus 3 TBS low-sodium chicken or vegetable broth 5-Minute Sautéed Asparagus Prep and Cook Time: 10 minutes Mediterranean Dressing: 2 medium cloves garlic 2 tsp lemon juice

19 sea salt and pepper to taste Chop or press garlic and let for at least 5 minutes to enhance its health-promoting properties. Heat 3 TBS broth over medium heat in a stainless steel skillet. When broth is heatiing, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes. Saute will concentrate both the flavor and nutrition of asparagus. Transfer to a bowl. For more flavor, toss asparagus with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) 5-Minute Sautéed Cauliflower with Turmeric 1 lb cauliflower 5 TBS low-sodium chicken or vegetable broth 1 tsp turmeric Mediterranean Dressing 2 tsp lemon juice 2 medium cloves garlic, pressed or chopped sea salt and pepper to taste Prep and Cook Time: 5 minutes Optional: 2 TBS chopped cilantro 1 TBS chopped cilantro Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits. Press or chop garlic and let sit for 5 minutes. Heat 5 TBS broth in a stainless steel skillet on medium heat.

20 When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes. Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) 4 cups red cabbage, shredded 1 TBS lemon juice 5 TBS low sodium chicken or vegetable broth 5-Minute Sautéed Red Cabbage Prep and Cook Time: 5 minutes Mediterranean Dressing 1 TBS lemon juice 1 medium clove garlic, chopped or pressed Sea salt, and pepper to taste Optional: 2 TBS grated ginger,1 TBS chopped cilantro Quarter cabbage, slice into 1/4-inch strips, and let sit for at least 5 minutes to bring out the hidden health benefits of cabbage. Chop or press garlic and let sit for at least 5 minutes. Sprinkle cabbage with 1 TBS lemon juice before cooking to prevent it from turning blue. Heat 5 TBS broth over medium heat in a stainless steel skillet. When broth begins to steam, add cabbage and cover. Saute ½ for no more than 5 minutes. Transfer to a bowl. For more flavor, toss cabbage with the dressing ingredients and any of the optional ingredients you desire while it is still hot. (Mediterranean Dressing does not need to be made separately.)

21 5-Minute Sautéed Summer Squash Prep and Cook Time: 10 minutes 1 medium zucchini, sliced into 1/4-inch slices 3 TBS low-sodium chicken or vegetable broth Mediterranean Dressing 2 medium cloves garlic, chopped 2 tsp fresh lemon juice Chop garlic and let sit for 5 minutes to enhance its health-promoting qualities. Heat broth in a stainless steel skillet over medium heat. When broth begins to steam, add zucchini slices and cover. Saute for 3 minutes, stirriing frequently. Remove from heat and place in a bowl. Toss with Mediterranean Dressing ingredients. 1 pound kale, chopped Mediterranean Dressing: 1 TBS lemon juice 1 medium clove garlic, pressed or chopped salt and black pepper to taste 5-Minute Kale Prep and Cook Time: 15 minutes

22 Chop garlic and let it sit for 5 minutes to enhance its health-promoting properties. Fill bottom of steamer with 2 inches of water and bring to boil. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties. When water comes to a boil, add kale (and onion if desired)to the steamer basket and cover. Steam for 5 minutes. Transfer to a bowl and toss with Mediterranean Dressing ingredients. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot. 7-Minute Butternut Squash Prep and Cook Time: 7 minutes 2 cups butternut squash, or any variety of winter squash, cut into 1-inch cubes 1 tsp orange juice sea salt and pepper to taste Optional: chopped fresh rosemary, 1/2 small onion sliced thin, cooked with the squash Also try combining 4 tsp finely minced fresh ginger, 1/2 tsp cinnamon and olive oil. Fill the bottom of the steamer with 2 inches of water. While steam is building up in steamer, peel and cut squash into 1-inch cubes. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape. Transfer to a bowl. For more flavor toss squash with the oil, orange juice, salt, and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils. 7-Minute Sautéed Onions Prep and Cook Time: 15 minutes

23 1 medium onion, thinly sliced 2 TBS + 2 TBS low-sodium chicken or vegetable broth sea salt and pepper to taste Slice onions and let them sit for at least 5 minutes to enhance their health-promoting benefits. Heat 2 TBS broth over medium heat in a stainless steel skillet. When broth begins to steam, add onions and cover for 3 minutes. The onions will release a small amount of liquid. Uncover, add another 2 TBS broth and continue to stir for 4 minutes, leaving the lid off. Remove from heat when onions become translucent, about 7 minutes, depending on the thickness of the slices. If you would like your onions more tender, cook for 2 to 3 more minutes, uncovered, and stir frequently. Transfer to a bowl. For the best flavor toss onions with olive oil and add salt and pepper to taste while they are still hot. 1 cup thinly sliced carrot 2 cups chopped collard greens, stems removed 1 medium onion, sliced thick 1 cup cubed zucchini Steamed Vegetable Medley Prep and Cook Time: 15 minutes Mediterranean Dressing extra virgin olive oil to taste 1 medium clove garlic, pressed 1 TBS fresh lemon juice salt and cracked black pepper to taste Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.

24 Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots and onions. Cover, and steam for 3 minutes. Add collard greens, and steam for another 3 minutes. Then add zucchini and steam for another 3 minutes. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients. If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions.