Friday, April 22, 2011

Moroccan chard

All the nutritional benefits of Swiss chard are captured in this lightly sautéed, flavourful dish. The recipe produces enough for one person, therefore, you should increase the quantities in accordance with the number of adults who will be eating.

Moroccan chard

                                                                                   Yield: 1 serving

Sliced chard stems and leaves,
paprika, cayenne, cumin
and lemon

2 large chard leaves with stalks, washed
1 small cloves of garlic, minced
1 teaspoon extra virgin olive oil
¼ cup vegetable or poultry stock
 large pinch of fresh ground black pepper
 large pinch of ground cumin
 large pinch of ground paprika
 large pinch of ground red (cayenne) pepper
1 tablespoon fresh lemon juice


1.  Slice the stems away from the washed chard leaves. Slice the stems crosswise, into 1 cm. (smaller than ½ in.) slices.

2. Slice the leaves crosswise, to produce strips about 1 cm. (less than ½ in.) wide.

2.  In a saute pan, heat the olive oil and add the minced garlic. Stir and cook until the garlic releases its fragrance. 

3. Add the sliced chard stems and vegetable or chicken stock. Reduce heat to simmer. Cook for 3 minutes..

4. Add spices. Stir and cook for 1 minute.

5. Add sliced leaves. Stir until leaves are wilted. Cover and simmer for 1 minute. Remove the cover and continue cooking for 2 minutes. 

6. Remove from heat and turn out into a small bowl. Sprinkle with lemon juice.

Tuesday, April 19, 2011

Portuguese beet and potato casserole

This simple beet casserole can be a meal in itself, or it can be used as an entree. It contains all the health benefits of cooked beets, plus a full range of essential protein and a small portion of fat in the form of butter.

A Portuguese acquaintance described this dish to me, but this recipe is my own version of Portuguese beet and potato casserole. First, rather than simply using ordinary white potatoes, I've used a selection of Little Gems: purple, red and white. Also, I used red onion rather than yellow cooking onion, and Almond milk rather than the dairy milk which would normally found in a Portuguese home.
Portuguese beet and potato casserole

Yield: 4 - 6 servings

Oven: 190℃ (350 ℉)


1 cup mashed purple, red and white Little Gem potatoes with skins intact
1 cup red onion, thinly sliced
2 medium-sized beet roots, steamed, grated
 2 eggs, lightly beaten
½ cup grated Parmesan
½ cup Almond milk, scalded
 1 tablespoon butter (or ghee), plus 1 teaspoon butter to coat the oven dish
fresh ground sea salt
 fresh ground black pepper corns


1. Prepare oven dish by rubbing the inside with 1 teaspoon of butter. Set aside.
2. Mix the grated beet, mashed potato and sliced onion.
3. Beat eggs lightly, then add Parmesan. Combine. Fold into beet mixture.
4. Add milk, 1 tablespoon of butter, salt, and pepper. Mix. At this point, the mixture will be purple. Have no fear; heat will alter the colour of this mixture.
5. Turn the mixture out into the prepared oven dish.
6. Bake for 50 - 60 minutes. Serve immediately.

Oven fresh Portuguese beet and potato casserole

Monday, April 18, 2011

Brazilian beet salad

Get all the health benefits of raw beet root in this simple, delicious salad. This recipe is for one salad serving. To feed more than one person, simply multiply the ingredients by the number of people sharing the meal.

Brazilian beet salad

                                            Yield: 1 salad serving
Small raw beets


1 small beet, washed, peeled
1 teaspoon extra virgin olive oil
2 teaspoons red wine vinegar
fresh ground sea salt
fresh ground black pepper corns


1. Grate the beet. 

2. Mix the oil, vinegar, salt and pepper to make the salad dressing, and pour it over the grated beet.