By Irene Hayton

• 24 nugget potatoes, red or yellow or combination (about 2 lbs)
• 1 tablespoon (15 ml) coconut oil
• unprocessed sea salt

Parboil the potatoes in a large saucepan for 5 minutes. Drain well and return saucepan to heat for a few seconds to dry the potatoes, shaking the saucepan as you do so.

Meanwhile, preheat the oven to 400° F. Put the coconut oil in a 9” by 9” baking dish and place in the oven until the oil is melted. Add the potatoes, sprinkle with the salt and toss to coat with the oil. Bake for 35 to 40 minutes or until the potatoes are tender.

By Irene Hayton

• ½ pound (250 g) Brussels sprouts (approximately 16 medium)
• 1 teaspoon (5 ml) coconut oil
• 1 teaspoon (5 ml) butter
• ¼ to ½ cup (60 to 125 ml) grated Parmesan, Asiago, or Cheddar cheese
• unprocessed sea salt

Trim the ends and remove any discoloured outer leaves on the Brussels sprouts, then cut each one in half; for large sprouts, cut them in thirds so that they are uniform in size. Place the sprouts in a steamer basket and steam for 4 minutes.

Meanwhile, melt the oil and butter in a medium skillet over medium heat. Add the steamed Brussels sprouts and sauté for 2 to 3 minutes, until tender and lightly browned. Push sprouts into the center of the skillet, sprinkle cheese over top, then cover with a lid until the cheese melts. Alternatively, place skillet under the broiler until cheese is melted. Season to taste with sea salt.

Variation: If you are sensitive to dairy, you can omit the cheese. Place the cooked sprouts in a serving dish and sprinkle with 1 teaspoon (5 ml) fresh lemon juice and sea salt to taste.

By Irene Hayton

This recipe can be varied according to personal taste and the type of beans and greens you have on hand. See below for Variations.

• 2 teaspoons (10 ml) coconut oil
• 1 shallot or half an onion, diced
• 1 clove garlic, crushed
• 2 tomatoes, peeled and chopped
• 6 to 8 cups (1.5 to 2 l) washed, chopped kale, tough stems removed
• ½ teaspoon (2.5 ml) oregano
• ⅓ cup (75 ml) filtered water
• 14 oz. (398 ml) can pinto beans, rinsed and drained
• ¼ to ½ teaspoon (1 to 2.5 ml) unprocessed sea salt, to taste
• 1 or 2 pinches cayenne pepper, to taste (optional)

In a medium saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté for 5 minutes, adding a small amount of water to prevent sticking, if necessary. Add the garlic and sauté for 1 minute more. Stir in the tomatoes, kale, oregano and water; cover and cook, stirring occasionally, for 10 minutes. Stir in the beans, salt and cayenne, if using, and heat through, about 2 minutes. Makes 2 servings.

Variations:

• Vary the beans: try black, kidney, or navy beans, chickpeas, black-eyed peas, etc. Use beans that you’ve cooked yourself instead of canned if you have the time.
• Vary the greens: try Swiss chard, spinach, collard greens, beet greens, bok choy, etc.
• Add other veggies along with the onion, such as diced bell peppers, celery, carrots, etc.
• Add other herbs such as basil, thyme, cumin, etc.

• ½ tablespoon (7.5 ml) coconut oil
• 1 cup (250 ml) grape tomatoes
• 1 cup (250 ml) zucchini slices, about ¼” thick
• 1 or 2 cloves garlic, minced or crushed
• sea salt, to taste
• 3 or 4 slices red onion, about ¼” thick
• ¼ cup (50 ml) grated Parmesan cheese or crumbled feta

Preheat the oven to 400º F (200º C).

Put the coconut oil in an 8”x 8” glass baking dish and put in the oven for a few minutes until the oil is melted. Remove from the oven and add the tomatoes, zucchini, garlic, and sea salt; toss to coat with the oil. Push aside the vegetables and arrange the onion slices in a single layer on the bottom of the dish. Arrange the zucchini slices in a single layer on top of the onion and then the tomatoes. Bake for 15 to 20 minutes until the vegetables are tender and the tomatoes start to split. Sprinkle on the cheese and return to the oven for 1 to 2 minutes until the cheese is melted. Makes 2 to 4 servings.

by Irene Hayton

• 3 tablespoons (45 ml) fresh lime juice (1 medium lime)
• ½ teaspoon (2 ml) unprocessed sea salt
• ¼ to ½ teaspoon (1 to 2 ml) chili powder
• ·  3 tablespoons (45 ml) minced fresh cilantro (optional)
• 1 jicama, approximately 1½ pounds

Combine the lime juice, sea salt, chili powder, and cilantro (if using) in a large glass bowl. Peel the jicama and cut into slices approximately ½ inch thick and 1 to 2 inches long (you should have about 4 cups). Add the jicama to the lime juice mixture and toss to coat well. Taste and adjust the seasonings if desired. This tastes best when covered and refrigerated for at least an hour to allow the flavors to blend and will keep for a few days.

By Irene Hayton

Here’s a simple, fast and delicious way to prepare this nutritious leafy green. The stems need to be cooked longer than the leaves so add them to the steaming basket first. Alternatively, you can discard the stems and use only the leaves. For information about Swiss chard, see the Health Tip for June 2009.

• 1 bunch Swiss chard, about 12 leaves or 8 cups chopped
• 2 tablespoons (30 ml) extra-virgin olive oil
• 1 tablespoon (15 ml) fresh lemon juice
• 1 small clove garlic, pressed or minced
• ¼ teaspoon (1 ml) unprocessed sea salt

Cut off the fibrous bottom part of the chard stems, near the base of the leaves, and discard them. Remove the remaining part of the stems and tough center rib by folding each leaf in half and cutting along the rib. Cut the stems into 1-inch pieces and set aside. Stack the leaves and slice them into pieces about 1 inch wide and 2 to 3 inches long.

Put about ½ inch of water in the bottom of a large saucepan. Insert a steamer basket and bring the water to a boil. Add the chopped stems, cover tightly and steam for 3 minutes. Add the leaves, cover tightly and steam for 3 more minutes or until tender. Don’t overcook—the leaves should remain bright green.

While the chard is steaming, stir together the remaining ingredients. When the chard is done, serve immediately and drizzle a small amount of dressing over each serving. Sprinkle with additional sea salt, if desired. Leftover dressing can be saved to be used over steamed vegetables or cooked grains. Makes 2 to 4 servings.

By Irene Hayton

Roasting gives cauliflower a nice flavor—it tastes better cooked this way than steamed.

• 1 tbsp (15 ml) coconut oil
• 2 cups (500 ml) cauliflower florets (cut into bite-size pieces)
• unprocessed sea salt

Preheat oven to 400° F (200° C).

Melt the coconut oil in a medium saucepan over low heat. Add the cauliflower, sprinkle with sea salt, to taste, and mix to coat with oil. Arrange cauliflower in a single layer in a baking dish. Bake for about 10 to 12 minutes, stirring every 3 minutes, until tender-crisp and lightly browned.

By Irene Hayton

Use as much of each vegetable as desired, depending on the number of servings you wish to make. Omit those that you don’t like and feel free to add whatever herbs or spices you want. If you’re cooking large quantities, you’ll need to make more than one packet.

See the Health Tip titled Aluminum Foil for information about aluminum foil and parchment paper.

• butter
• small new potatoes, cut in 1” pieces
• carrots, peeled and cut in 2” lengths about ⅜” thick
• asparagus spears, cut in 3” lengths
• sweet red and yellow peppers, cut in slices about ⅜” thick
• red onion, cut in slices about ¼“ to ½” thick
• unprocessed sea salt
• balsamic vinegar, optional

Spread a thin layer of butter in the center of a large piece of parchment paper. Add veggies and sprinkle with some sea salt. Fold edges of parchment paper on all sides to seal it. Put packet in the center of a large piece of aluminum foil and seal tightly (this keeps the parchment paper closed and prevents direct contact between the veggies and the aluminum foil). Place packet on the barbeque on low to medium heat for 15 to 20 minutes (turn it over halfway through the cooking time), or until potatoes and carrots are tender. Remove veggies to a serving dish and sprinkle with balsamic vinegar and more sea salt, if desired.

By Irene Hayton

Take advantage of fresh seasonal asparagus with this delicious recipe. For information on the nutritional benefits of asparagus, see the Health Tip for March 2005.

The length of baking time will vary depending on how thick the asparagus spears are; allow approximately 8 minutes total baking time for thin spears and approximately 12 minutes total for thick ones. A good rule of thumb is to bake them until they just start to turn bright green.

• 1 pound (500 g) fresh asparagus
• 2 teaspoons (10 ml) coconut oil (or butter)
• 1 clove garlic, crushed
• ½ cup (125 ml) freshly grated Parmesan cheese (see Note)
• fresh lemon juice or balsamic vinegar (optional)

Snap off the ends of the asparagus and place them on a baking sheet.

Melt the coconut oil in a small saucepan over medium-low heat; add the garlic and sauté for 1 to 2 minutes until fragrant. Drizzle the oil and garlic mixture over the asparagus and toss to coat. Arrange the spears in a single layer and bake at 400° F (200° C ) for about 5 minutes. Remove from the oven, turn asparagus over, sprinkle Parmesan cheese evenly over top and return to the oven for another 5 minutes. Test one spear to see if it’s cooked enough—bake an additional minute or 2 if needed. Do not overcook. Remove from oven and serve immediately, sprinkled with lemon juice or balsamic vinegar to taste, if desired. Makes 4 servings.

Note: Substitute freshly grated Asiago cheese for the Parmesan, if desired.

By Irene Hayton

By replacing some of the potatoes with cauliflower, this recipe is lower in carbs than traditional mashed potatoes. And it’s a great way to get picky eaters to eat some cauliflower, a healthy cruciferous vegetable—they won’t even know it’s in there. Another bonus is that this casserole can be made ahead of time.

• 4 large russet potatoes, peeled and quartered
• 4 cloves garlic, peeled
• 4 cups (1 l) cauliflower florets
• 2 tablespoons (30 ml) butter
• 1 cup (250 ml) yogurt cheese (see Note)
• 1 teaspoon (5 ml) unprocessed sea salt

Bring a large pot of filtered water to a boil. Add the potatoes and garlic and cook at a low boil for 10 minutes. Add the cauliflower and cook for another 10 to 12 minutes, until the vegetables are tender. Remove from heat and drain well. Mash very well, and then stir in the butter, yogurt cheese, and sea salt until creamy. Transfer mixture into a large lightly buttered casserole dish. Cover and bake at 350° F (180° C) for 30 minutes. Remove lid and cook for 5 more minutes until heated through.

If you’re making the casserole ahead of time, do not bake it right away; it can be covered and refrigerated for up to 2 days. Allow it to sit at room temperature for half an hour before baking it. Makes about 8 servings.

Note: To make yogurt cheese, place the yogurt from a 650 g container of plain 2% yogurt (about 2¾ cups) in a sieve lined with a clean tea towel or with about 4 layers of cheesecloth; place the sieve over a bowl. Wrap the tea towel or cheesecloth around the yogurt and give it a slight squeeze. Put a light weight (such as a bag of rice or beans) on top, cover with a plate and leave to drain in the refrigerator for 6 to 8 hours—until you have about 1¼ cups (300 ml) of yogurt.

By Irene Hayton

The idea for this recipe is from a woman named Asmena who used to work here at the Northshore Naturopathic Clinic. See this month’s Health Tip (October 2007) for more information on this unique squash

• · 1 spaghetti squash
• 1 tablespoon (15 ml) coconut oil
• · 1 small onion, chopped
• · 2 cloves garlic, minced
• · 3 tablespoons (45 ml) chopped sun-dried tomatoes

· ⅓ cup (75 ml) tomato sauce

· ½ teaspoon (2 ml) unprocessed sea salt

· ¾ cup (175 ml) chopped black olives

· 1 or 2 pinches cayenne (optional)

Cut the squash in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375˚ F for 40 to 45 minutes. The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it’s best when it’s still a little bit crunchy. Allow the squash to cool a little then gently scrape around the edge of the squash with a fork to separate the pulp into spaghetti-like strands. Place the squash strands in a large glass bowl and discard the skin.

While the squash is cooling, heat a skillet over medium-low heat. Add the coconut oil and onion and sauté for 5 minutes. Add the garlic and sun-dried tomatoes and sauté for 2 more minutes. Stir in the tomato sauce, sea salt, olives, and cayenne (if using) and heat through. Pour over the spaghetti squash and mix together gently with 2 forks. Makes 4 to 6 servings.

By irene hayton

• 3 teaspoons (15 ml) coconut oil
• 2 cloves garlic, crushed or minced
• 2 teaspoons (10 ml) minced fresh ginger
• 1 or 2 pinches crushed red pepper flakes (optional)
• 1 bunch kale, chopped, about 5 cups, lightly packed (see Note)
• ¼ to ½ cup (75 to 125 ml) vegetable broth
• fresh lemon

Heat 2 teaspoons (10 ml) of the coconut oil in a large skillet over medium-low heat. Add the garlic, ginger, and crushed red pepper flakes (if using) and sauté for about 5 minutes. While this is cooking, blanch the kale in boiling salted water for 3 minutes, then drain. Remove the garlic, ginger, and pepper flakes from the skillet and set them aside.

Return the skillet to the heat and add the remaining teaspoon (5 ml) of coconut oil and the kale; sauté for 1 to 2 minutes. Add the vegetable broth, cover and cook, stirring often, until the kale is wilted but still bright green, approximately 5 to 7 minutes. Return the garlic, ginger, and pepper flakes to the skillet and stir well. Squeeze fresh lemon juice over top. Makes 1 to 2 servings.

Note: To prepare the kale, wash it and then shake or pat off excess water. Remove any damaged or yellow parts, and then strip the leaves from the tough stems. Stack the leaves and cut crosswise into 1-inch pieces. You can discard the stems or chop them up and cook them with the leaves—blanch for 1 to 2 minutes longer than the leaves by adding them to the boiling water first.

By irene hayton and Carol Song

• 6 small sweet potatoes
• 2 tablespoons (30 ml) coconut oil
• 2 tablespoons (30 ml) balsamic vinegar
• 1 tablespoon (15 ml) lime juice
• 1 tablespoon (15 ml) minced fresh rosemary
• ½ teaspoon (5 ml) sea salt

Peel the sweet potatoes and cut into wedges about ½ inch (1 cm) thick. Place the wedges in a large bowl.

In a small saucepan, melt the coconut oil over medium heat. Remove from heat and add the remaining ingredients, then mix well; pour over the sweet potato wedges and stir until well-coated. Place wedges on a baking sheet and bake at 375° F (190° C) for about 1 hour, until tender. Good hot or cold. Makes 6 to 8 servings.

By irene hayton

• 1 medium butternut squash
• 1 tablespoon (15 ml) butter
• 1 tablespoon (15 ml) coconut oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 teaspoons (10 ml) minced fresh ginger
• ¼ to ½ teaspoon (1 to 2 ml) curry powder, to taste
• ½ teaspoon (2 ml) sea salt

Cut the squash in half lengthwise. Scoop out the seeds and discard them. Place the squash cut side down in a baking dish and pour ¼ inch of water in the bottom of the dish. Bake at 375° F (190° C) for 25 to 35 minutes, until squash is tender. Remove from the oven and set aside while you prepare the onion mixture.

Heat a medium skillet over medium-low heat. Add the butter, coconut oil, and onion and sauté for 10 minutes, stirring occasionally, until the onion is soft. Add small amounts of water if the onion begins to stick to the skillet. Add the garlic, ginger, curry powder, and 1 to 2 tablespoons of water; cook, stirring occasionally for 2 more minutes. Remove the skillet from the heat.

Scoop out the flesh of the butternut squash, place in a bowl and mash it, discarding the skin. Add the squash to the onion mixture, sprinkle with sea salt and stir to combine. Heat briefly over medium-low heat and then serve. Makes 4 servings.

By Irene Hayton and Carol Song

At this time of the year, artichokes can easily be found in the produce section of the grocery stores. Many people have never tried them, which is a shame because these nutritious vegetables are actually easy to cook and fun to eat.

Although artichokes are harvested throughout the year, the peak crops are in the spring, from March through May, and to a lesser extent in October. Spring artichokes should be a soft green colour, while those harvested in the fall and winter will be darker, more like an olive green. Choose those that feel heavy and that have tightly closed fleshy, firm leaves. Avoid ones that are turning brown or that look dry and woody.

Fresh artichokes will keep for 4 to 5 days in the refrigerator, unwashed and uncut, wrapped well in a perforated plastic bag. Once cooked, they’ll keep for up to 2 days in the refrigerator.

How to Cook an Artichoke

To prepare an artichoke for cooking, first rinse it under running water; drain well. Cut off the stem so that it’s flush with the base. Slice off the top one inch (2.5 cm) of the artichoke, and then peel away the bottom three or four layers of leaves, until you can see the tender yellow-green leaves underneath. The tough bottom leaves are bitter-tasting and have very little “meat.” Cut off the sharp point from each leaf using scissors or a sharp knife. Discard all the parts that you have cut or peeled off the artichoke. Place the prepared artichoke in a bowl of cold filtered water that contains the juice of half a lemon–this helps to prevent discoloration while you prepare the cooking water or additional artichokes.

Fill a small pot half-full with filtered water. (Use a larger pot—and more lemons—if you’re cooking more than one artichoke.) There should be enough water in the pot to cover the bottom half of the artichoke. Squeeze the juice of half a lemon into the water and add a pinch or two of sea salt. Bring the water to a boil, and then reduce the heat so that it’s simmering gently. Place the artichoke, base down, in the water and simmer for 20 to 40 minutes, depending on the size, or until the lower leaves pull away easily. Be careful not to overcook the artichoke or it’ll be mushy.

How to Eat an Artichoke

Now this is the fun part; in fact, many kids like eating artichokes, not only because they taste good, but because they get to use their hands! To eat an artichoke, peel off one leaf at a time and hold the pointed end between your fingers. Using your front teeth, scrape off the “meat,” the fleshy edible part, inside the base of the leaf. Discard the rest of the leaf and continue this process with the remaining leaves until you reach the fuzzy choke in the centre. Use a spoon to scoop out the choke, leaving you with the heart, the edible base of the artichoke. Many people consider this the best part. Cut it up, sprinkle it with sea salt, and enjoy!

Although artichokes taste great with just a little sea salt, some people like to dip the leaves and the heart in garlic butter. For a healthier alternative, you can make a dressing by mixing one part Udo’s Choice Ultimate Oil Blend with two parts pure apple cider vinegar or fresh lemon juice, a pinch of sea salt, and a minced clove of garlic, if desired.

Trimmed, fresh artichokes can also be steamed. Once they are boiled or steamed, artichokes can be stuffed and baked. The hearts can also be used in salads, stir-fries, dips, and casseroles.

See this month’s Health Tip for more information on artichokes.

By Irene Hayton and Carol Song

If possible, buy beets whole, with the greens attached and cook the greens as well. Choose beets that are firm and have smooth skins, free of bruises, wrinkles, or spots. Try to buy beets that are similar in size so that the cooking times are the same. Choose those that are small to medium in size and purple-red in color. Beets that are large or elongated tend to be fibrous; smaller beets are more tender and take less time to cook. Beet leaves should be fresh and bright green in color.

Cooked beets can be eaten warm or cold. They have so much flavour that all they need is a sprinkle of sea salt before eating. Because they have a high glycemic index, make sure that you eat beets with fat and protein, as part of a meal, rather than on their own. The leaves are also highly nutritious and can be cooked like spinach or Swiss chard.

Beets are easier to peel, and less messy, after they’ve been cooked, so steam or roast them with the skins on. Scrub raw beets lightly under running water and leave the roots and about 1 inch of the stems attached. Cooking beets whole helps to retain their color, nutrients, and flavour. See this month’s Health Tip on the nutritional benefits of beets.

Steamed Beets
Steam whole; if larger than 2 inches in diameter, cut in half. Steam for 40 to 60 minutes, until tender, checking water level occasionally. Once beets are cooked, place them in or run them under cold water and the skins should peel off easily.

Roasted Beets
Cook small beets whole; for larger beets, cut them in halves or quarters. Place beets in a shallow baking dish and sprinkle with sea salt and coconut oil (heat it in a small saucepan over low heat to melt it); toss to mix. Bake, uncovered, at 400° F (200° C) until tender, about 1 to 1½ hours.

Sautéed Beet Greens
½ teaspoon (2 ml) coconut oil
½ teaspoon (2 ml) butter
1 clove garlic, minced or pressed
1 bunch beet greens, with stems, washed and sliced

Heat a large skillet over medium heat; add coconut oil, butter, and garlic and stir-fry for about 1 minute. Add the beet green and 2 tablespoons (30 ml) of broth or water. Cover and cook for 2 minutes. Remove lid, stir and continue cooking for 1 to 2 minutes, until greens are tender.