The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new breakfast recipe from Day 2 of our upcoming 7-Day Meal Plan.

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advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
WHFoods Menu: Mediterranean Vegetable Feast
Make enough veggies for 2 days! This combination of vegetables tastes great when they are cooked together. Because our "chopped" technique is essential for great flavor and nutrition, we have two options, either hand-chopping or using a food processor.
  Prep and Cook Time: 15 minutes

Ingredients:
  • 1 cup red onion, thinly sliced
  • 2 cups lacinato or curly kale, chopped and tightly packed
  • 1 1/2 cups broccoli,chopped and tightly packed
  • 1 cup brussels sprouts
  • 2 TBS extra virgin olive oil
  • 2 TBS lemon juice
  • 2 small cloves garlic, chopped or pressed
  • Sea salt and pepper taste
  • Optional:
  • 1-2 TBS crumbled feta cheese
  • 1 TBS kalamata olives, chopped
  • 1-2 TBS roasted red bell pepper (jarred)

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 (dinosaur)kale)

  1. Thinly slice red onion. Press or chop the 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. Pack tightly to measure 1-1/2 cups.
  4. Cut off the bottom 1/2-3/4-inch tough ends from the Brussels sprouts. Slice in half, measure 1 cup, and slice thinly (1/8-inch).
  5. Let vegetables sit 5 minutes before steaming.
  6. Layer the vegetables in the steamer with onions first, then Brussels sprouts, broccoli and kale on top.
  7. 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 a mellow taste from your garlic you can add it to the cooking vegetables during the last minute of cooking.
  8. Transfer to a bowl and toss with olive oil, lemon juice, garlic (if not added to cooking vegetables), and salt and pepper to taste (plus any optional ingredients desired).

    Method 2: Food processor

    1. You will need a food processor with at least an 8 cup capacity.
    2. Slice red onion thinly and set aside. Do not food process the onion.
    3. Chop or press garlic and let sit for 5 minutes.
    4. Remove tough bottom part of stem from kale. Chop leaves into even 1-inch pieces.
    5. Separate broccoli florets with small stems from large, thick stem. Chop florets and stems into even 1-inch pieces.
    6. Mix the broccoli and kale together. Use the s-blade in the processor. 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 them again. Be careful not to over-process the vegetables, as they will become mushy when cooked. Remove kale and broccoli from the food processor and set aside.
    7. Change to the thick slicer blade in your food processor.
    8. Cut off the bottom 1/2"-3/4" tough ends from the Brussels sprouts and slice in half.
    9. Feed the Brussels sprouts into the feed tube on the food processor and use the plunger to push them into the slicer.
    10. Let all vegetables sit 5 minutes before steaming.
    11. Layer the vegetables in the steamer with sliced onion at the bottom, then the Brussels sprouts, broccoli and kale on top. 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 a more mellow flavor to your garlic you can add it to the cooking vegetables during the last minute of cooking.
    12. Transfer to a bowl and toss with extra virgin olive oil, lemon juice, garlic (if not added to cooking vegetables), and salt and pepper to taste (plus any desired optional ingredients).

    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-inch pieces (or chop in food processor) and steam along with other vegetables.

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