Classic Basil Pesto

Classic Basil Pesto
Prep Time
15 minutes
Number of Servings
2 cups (Serves 6)
Ingredients
  • 2 garlic cloves, crushed under a knife and peeled
  • [q:1/3] cup pine nuts, walnuts, or almonds
  • [q:1/2] cup (2 oz) freshly grated Parmesan or Romano, or a combination
  • 3 cups packed fresh basil leaves, well rinsed and dried in a salad spinner
  • [q:1/2] cup extra-virgin olive oil, plus more to cover pesto
  • Salt and freshly ground black pepper
Directions
  1. With the machine running, drop garlic through the feed tube of a food processor. Add nuts and cheese, and process until nuts are finely chopped. Add the basil. With machine running, gradually add oil, scraping down the sides of the work bowl as needed to make a thick paste. Season with salt and pepper to taste.
  2. Transfer pesto to a shallow container and smooth the mixture. Pour a thin film of olive oil over pesto to inhibit discoloration. Cover container and refrigerate until ready to use. (The pesto can be stored for up to 3 weeks, covered and refrigerated. Bring to room temperature before using.)
Nutrition Info
With pine nuts and parmesan: 262 Calories, 6 g Protein, 8 mg Cholesterol, 2 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 26 g Total fat (5 g sat), 147 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin A, Vitamin E, Phosphorus, [nutrition:1] Calcium

Quinoa Salad

Quinoa Salad
Prep Time
20 minute
Number of Servings
8
Ingredients

Roasted-Tomato Dressing

  • 2 lb tomatoes (4 to 5 large ones)
  • 4 garlic cloves, unpeeled
  • [q:1/4] cup olive oil, divided
  • 2 Tbsp balsamic vinegar
  • Salt and freshly ground black pepper to taste

Quinoa Salad

  • 6 cups cooked quinoa
  • 1 cup pitted and chopped Kalamata olives
  • [q:1/2] cup toasted pine nuts
  • Salt and freshly ground black pepper to taste
  • [q:1/2] cup chopped fresh mint
Directions
  1. Preheat oven to 250º.
  2. To make dressing, cut each tomato into eighths. Toss tomatoes and unpeeled garlic cloves with [q:1/8] cup of the oil.
  3. Place tomatoes skin-side down on a baking pan. Add garlic cloves to pan. Roast until tomatoes start to shrivel around their edges, approximately 1 hour. Remove from oven and allow to cool for 20 minutes.
  4. Peel garlic cloves. Add garlic, tomatoes, vinegar, remaining [q:1/8] cup of oil, and salt and pepper to taste in a blender. Puree until smooth.
  5. In a large bowl, mix together cooked quinoa, olives, pine nuts, [q:1 1/2] cups of the Roasted-Tomato Dressing, and salt and pepper to taste. Garnish with chopped mint.
Nutrition Info
634 Calories, 21 g Protein, 0 mg Cholesterol, 90 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 11 g Fiber, 22 g Total fat (3 g sat), 430 mg Sodium, [nutrition:5] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:4] Vitamin A, Vitamin B1 (thiamine), Iron, Zinc, [nutrition:3] Vitamin B2 (riboflavin), Vitamin E, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin C, Vitamin K, Calcium

Caramelized Beets

Caramelized Beets
Ingredients
  • 3 large beets
  • 1 large purple onion
  • 2 to 3 garlic cloves
  • 2 Tbsp olive oil
  • 1 Tbsp brown sugar
  • 1 tsp sea salt
Directions
  1. Peel the beets and cut them into large chunks.
  2. Peel the onion and chop it into thin slices.
  3. Mince the garlic.
  4. Toss the beets, onions and garlic with the oil, sugar and salt in a glass baking dish.
  5. Bake the beets at 350 degrees for 45 minutes to 1 hour, stirring them every 15 minutes so that the beets cook evenly.

Italian Herb Burgers

Italian Herb Burgers
Ingredients
  • 1 (15 ounce) can kidney beans
  • 1 to 2 cups old-fashioned rolled oats, as needed
  • [q:1/2] cup all-purpose flour
  • [q:1/4] cup vegan egg substitute
  • [q:1/2] cup roughly chopped white mushrooms
  • [q:1/2] cup roughly chopped red onion
  • 1 carrot, shredded
  • [q:1/2] cup roughly chopped red bell pepper
  • 4 cloves garlic, peeled and pressed
  • 4 fresh basil leaves, chopped roughly
  • 1 tsp dried oregano
  • 2 Tbsp chopped fresh parsley leaves
  • [q:1/4] cup well-chopped sun-dried tomatoes
  • 2 Tbsp tomato paste
  • 1 Tbsp soy sauce
  • Vegan focaccia bread, for serving
Directions
  1. In a food processor, combine all the ingredients, except the focaccia. Pulse until just coarsely chopped, adding more oatmeal as needed (start with 1 cup), until the mixture holds together when you make a patty.
  2. Chill the mixture for an hour. Shape into patties about [q:1/2] inch thick and about 4 inches in diameter. Chill the patties on a plastic wrap-covered platter for at least 3 hours.
  3. Heat a broiler and a grill to medium-high. Broil the patties about 5 inches from the heat source for 4 to 6 minutes, or until lightly browned (watch them closely, as times may vary), checking to make sure the ingredients are holding together well. Broiling first will help to prevent them from falling apart on the grill.
  4. Using a grilling screen if desired, transfer the patties to the heated grill and grill for 2 to 3 minutes, turning once.
  5. Serve at once, with the focaccia bread.

Oven-Roasted Fish, Mediterranean Style

Oven-Roasted Fish, Mediterranean Style
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 4 pieces (4 oz each) salmon, halibut, cod, or other fish fillets, skinless
  • 2 garlic cloves, minced
  • 1 tsp lemon juice
  • 2 medium zucchini, trimmed and thinly sliced
  • [q:1/2] red onion, cut into very thin slivers
  • 1 strip ([q:1/2] inch wide) orange zest, removed with a vegetable peeler and cut into 4 long narrow strips
  • [q:1/4] cup fresh basil, chopped
  • Salt and freshly ground black pepper
  • 2 tsp extra-virgin olive oil
  • 2 cups cooked brown rice
Directions
  1. Preheat oven to 450°. Cut four pieces of foil, each about 12 inches long. Place a piece of fish in the center of each.
  2. Rub minced garlic on the fish and sprinkle with lemon juice. Divide zucchini, red onion, orange zest, and basil evenly on top of each portion of fish. Sprinkle with salt and pepper and drizzle with olive oil. 
  3. Wrap packets double, folding long sides and crimping ends to seal.
  4. Place on a baking sheet and bake for 15 minutes.
  5. Slide foil packets off baking sheet and cut open. Slide each piece of fish onto a bed of rice and top with vegetables and juices.
Nutrition Info
273 Calories, 25 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat, 3 g mono, 2 g poly), 78 mg Sodium, [nutrition:2] of Vitamin B3 (niacin), B12, D, Selenium, Vitamin B1 (thiamine), B6, Pantothenic acid, Manganese, Phosphorus, Vitamin C, E, Iron, Magnesium, Potassium, Zinc

Vegan Pesto Sauce

Vegan Pesto Sauce
Prep Time
Serves 4
Ingredients
  • [q:1/2] tsp sea salt
  • 2 cloves of garlic
  • 1 Tbsp pine nuts
  • 1 cup fresh basil leaves
  • 6 Tbsp extra virgin olive oil
Directions
  1. Place sea salt, garlic, and pine nuts in a food processor or blender.
  2. Add basil and blend until smooth paste is formed.
  3. Place mixture in a bowl and add olive oil. Stir until mixture is smooth and creamy.
Nutrition Info
197 Calories, 1 g Protein, 0 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 22 g Total fat (3 g sat), 69 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin E, [nutrition:1] Vitamin A

Herbed Mashed Potatoes

Herbed Mashed Potatoes
Number of Servings
Serves 6
Ingredients
  • 4 medium Yukon gold potatoes
  • 1 cup good extra virgin olive oil
  • 4 cloves fresh garlic, oven roasted until tender
  • Juice from [q:1/2] lemon
  • [q:1/2] cup chives, finely chopped
  • [q:1/2] cup Italian parsley, finely chopped 
  • Kosher salt and freshly cracked pepper, to taste
Directions
  1. Bake the potatoes cooked until fork tender.
  2. Peel and mash with a fork.
  3. Add remaining ingredients while continuing to mash.
  4. Adjust flavor with salt and pepper to taste.
  5. Serve immediately or reheat in a pan when ready.
Nutrition Info
435 Calories, 3 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 36 g Total fat (5 g sat), 207 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin C, [nut:3] Vitamin B6, Vitamin E, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Phosphorus, Potassium

Italian Tofu Scramble

Italian Tofu Scramble
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 3 Tbsp olive oil, divided
  • 3 cloves garlic, minced
  • [q:1/2] onion, finely chopped
  • 1 lb firm tofu, drained and crumbled
  • 1 tsp dried basil
  • [q:1 1/2] cups packed baby spinach
  • [q:1/8] cup reconstituted chopped sun-dried tomatoes
  • [q:3/4] cup chopped frozen artichoke hearts (defrosted)
  • Salt and freshly ground black pepper to taste
Directions
  1. Place a large skillet over medium heat. Add 1 tablespoon of the oil. Saute garlic and onion until they begin to soften, about 5 minutes.
  2. Add remaining oil to pan. Add tofu and basil. Cook, stirring often, until tofu starts to brown. Add spinach, sun-dried tomatoes, and artichoke hearts. Cook until spinach wilts, approximately 3 to 5 minutes.
  3. Season to taste with salt and pepper.
Nutrition Info
284 Calories, 22 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 5 g Fiber, 20 g Total fat (3 g sat), 351 mg Sodium, [nutrition:5] Calcium, [nutrition:3] Phosphorus, [nutrition:2] Vitamin K, Iron, Magnesium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin C, Vitamin E, Folate, Potassium, Zinc

Ginger Garlic Greens

Ginger Garlic Greens
Prep Time
35 minutes
Number of Servings
4
Ingredients
  • 4 cups stemmed and chopped curly kale, in bite-size pieces*
  • 2 Tbsp extra-virgin olive oil
  • 1 red onion, cut into half moons
  • Sea salt
  • 2 carrots, peeled and diced small
  • 3 cloves garlic, minced
  • 1 tsp minced fresh ginger
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Cover kale with cold water and set aside.
  2. Heat olive oil in a large, deep saute pan over medium-high heat. Add onion and pinch of salt and saute for 3 minutes. Decrease heat to low and cook slowly until onions are caramelized, about 20 minutes.
  3. Increase heat to medium. Add carrots, garlic, ginger, and a pinch of salt. Saute for 3 to 4 minutes, until carrots are tender. Drain kale and add to pan along with a scant [q:1/4] teaspoon of salt.
  4. Saute until greens turn bright green and wilt, about 3 minutes. Test greens; you may need to add 1 tablespoon of water. Continue cooking, covered, until they become just a little more tender, 2 to 3 minutes.
  5. Drizzle on lemon juice and stir gently. Serve immediately.**
Nutrition Info
120 Calories; 7.6 g Total fat (1.1 sat, 5 g mono); 14 g Carbohydrates; 3 g Protein; 3 g Fiber; 125 mg Sodium

4 Heart Benefits of Garlic

4 Heart Benefits of Garlic
Lynn Tryba
Heart Benefits of Garlic
  1. Consuming garlic fights against hardening of the arteries.
  2. People with high blood pressure who consume aged garlic extract can reduce their blood pressure significantly.
  3. Garlic consumption can modestly reduce blood cholesterol.
  4. Two cloves of garlic a day—or the equivalent in supplement form—is the recommended minimum amount.
Sources

“Aged Garlic Extract Supplemented with B Vitamins, Folic Acid, and L-Arginine Retards the Progression of Subclinical Atherosclerosis” by M. J. Budoff et al., Prev Med, 8-9/09

“Garlic Reduces Dementia and Heart-Disease Risk” by C. Borek, J Nutr, 3/06

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Contributor
Lynn Tryba
Tags
garlic
heart health

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