WHFoods Menu: Tuscan Vegetables

Enjoy the great taste of kale and broccoli in just 5 minutes using our "Quick Steam" method. Finely chopping by hand or in the food processor makes the vegetables tender and sweet.

Prep and Cook Time: 10 minutes

Ingredients:

Directions:

Fill the bottom of the steamer with 2 inches water and heat, covered. Method 1: Hand chop (note: we recommend this method for lacinato kale)

  1. Slice red onion thinly. Chop or press garlic.
  2. Remove tough bottom part of stem from kale and slice leaves very thinly, then cut crosswise 4-6 times into 1/4-inch pieces (this step is very important for flavor). Pack tightly to measure 2 cups.
  3. Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4-inch, even pieces.
  4. Let vegetables sit 5 minutes before steaming.
  5. Layer the vegetables in the steamer with the onions on the bottom, top with broccoli and then kale.
  6. Cover with tight-fitting lid and steam for 5 minutes, until bright green. (After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked.) If you prefer more mellow flavor from your garlic you can add it to the cooking vegetables during the last minute of cooking.
  7. Transfer to a bowl and toss with remaining ingredients.

Method 2: Food processor (*note: this method works best with curly kale)

  • You will need a food processor with at least an 8 cup capacity. Use the s-blade.
  • Slice red onion thinly and set aside. Do not food process the onion.
  • Chop or press garlic.
  • Remove tough bottom part of stem from kale. Chop leaves into even 1-inch pieces.
  • Separate broccoli florets with small stems from large, thick stem. Chop florets and stems into even 1-inch pieces. Tightly pack to measure 1-1/2 cups.
  • Let vegetables sit 5 minutes before steaming.
  • Mix the broccoli and kale together. Working in 2 batches, place vegetables in the processor together and pulse 4-6 times, until everything is evenly chopped in small pieces (about 1/4-inch). Remove any large pieces and process again. Be careful not to over-process the vegetables, as they will become mushy when cooked.
  • Layer the vegetables in the steamer with the onions on the bottom and top with the processed vegetables.
  • Cover with tight-fitting lid and steam for 5 minutes, until bright green. (After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked.) If you prefer more mellow flavor from your garlic you can add it to the cooking vegetables during the last minute of cooking.
  • Transfer to a bowl and toss with remaining ingredients.

    Serves 1

    Healthy Cooking Tips:

    Note: If you wish to use the large broccoli stem, cut off the bottom 1-inch of the stem. Peel or slice tough skin off the stem. Chop stem into 1/4-0inch pieces (or chop in food processor) and steam along with other vegetables.

    If you can't eat all the vegetables in the side dish, they make a great addition to the egg breakfasts in the menu.

    privacy policy and visitor agreement | who we are | site map | what's new
    For education only, consult a healthcare practitioner for any health problems.
    © 2001-2017 The George Mateljan Foundation, All Rights Reserved