Wash most lettuce
greens right away. Dry
with paper towels and
store in an airtight
container in the
refrigerator for up to
and other green
and untrimmed in
an airtight container
in the refrigerator
for three to five
days. Wash and
trim vegetables just
Brussels sprouts don’t
store well. Use them
within three days of
purchasing for the
best possible flavor
sesame Kale and
start to Finish: 25 minutes
½ cup frozen shelled sweet soybeans
1 bunch kale (about 12 ounces)
1 cup red sweet pepper cut into bite-size
strips (1 medium)
2 tablespoons reduced-sodium soy sauce
1 tablespoon sweet rice wine (mirin)
2 teaspoons grated fresh ginger
2 teaspoons toasted sesame oil
1 teaspoon sesame seeds, toasted
1. In a small saucepan cook edamame in boiling
water for 3 to 4 minutes or until tender; drain
and set aside. Remove and discard thick stems
from kale. Chop or tear leaves into bite-size
pieces (you should have about 8 cups).
2. In a 4-quart Dutch oven cook kale and sweet
pepper in boiling water for 30 seconds; drain.
Transfer to a bowl of ice water for 1 minute;
drain. Use a salad spinner to dry the kale
mixture or pat dry with paper towels.
3. Place kale mixture in a shallow serving bowl.
In a small bowl combine soy sauce, rice wine,
ginger, and sesame oil. Drizzle soy mixture over
kale mixture. Sprinkle with sesame seeds. Serve
immediately or cover and chill for up to 2 hours.
Makes 4 servings (about 1 cup each).
Per serving: 111 cal., 4 g fat (1 g sat. fat), 0
mg chol., 359 mg sodium, 15 g carb., 5 g sugar, 3 g
fiber, 6 g pro.
arugula pesto with
start to Finish: 20 minutes
1 medium spaghetti squash
(about 3 pounds)
1 cup lightly packed fresh arugula
½ cup lightly packed fresh basil
¼ cup finely shredded parmesan cheese
3 tablespoons olive oil
2 tablespoons chopped walnuts or pine
1 clove garlic
½ teaspoon crushed red pepper
¼ teaspoon salt
2 to 3 tablespoons water (optional)
Fresh basil leaves (optional)
1. Pierce squash 6 or 7 times with a sharp knife.
Microwave on 100 percent power (high) for 15
minutes or until tender, turning squash every
5 minutes. Cut squash in half lengthwise; cool
2. Meanwhile, for pesto, in a food processor
combine arugula, the ½ cup basil, the cheese,
oil, walnuts, garlic, crushed red pepper, and
salt. Cover and process until smooth, adding
enough of the water if necessary to reach
3. Remove and discard seeds from squash.
Using a fork, remove the squash pulp from
shell. Divide squash among shallow serving
bowls. Top with pesto and, if desired,
additional basil. Makes 6 servings (²⁄₃ cup
squash and 1 tablespoon pesto each).
Per serving: 143 cal., 10 g fat (2 g sat. fat),
2 mg chol., 182 mg sodium, 12 g carb., 5 g sugar,
3 g fiber, 3 g pro.
arugula is a source of
vitamin A, which is
necessary for a healthy
Kale is packed with
vitamin K, a nutrient
critical to antioxidant
activity, normal blood
clotting, and bone
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