Garlicky Kale

This recipe is great for all those who look for a nutritious side dish that is quick and easy to make.

I really like using wok for this recipe. It's higher walls can accommodate the volume of fresh kale better than regular pan but if you don't have one on hand, no worries.

1 bunch of kale greens
6 cloves of garlic (crushed)
3 medium size mushrooms (sliced, optional)
pinch of salt and pepper
1 TBS olive oil

1. Heat olive oil on non-stick pan or wok.
2. Sautee mushrooms for about 5 minutes.
3. Add garlic, sautee 1 more minute.
4. Chop the kale. The easiest way is to cut along the stem on both sides. Discard
the stem and cut the leaves to bite size pieces. Add chopped kale to the pan.
5. Sprinkle with salt and pepper. (Don't over do it. You can always add more later)
6. Cover and cook for 3-5 minutes until kale reaches desired firmness.

NOTE: If you are not a mushroom fan, skip them and start at step 3.

Serves: 2

Very Berry Crab Salad

6 oz crab meat(preferably fresh cooked, but can use canned if fresh if not available)
Handful of berries (mix of sliced strawberries, blueberries, raspberries)
1 head of green or red lettuce lettuce (leaves washed, cut into bite size pieces)
Parmesan Cheese (optional)
Olive Oil + Balsamic Vinegar for dressing

- Arrange crab meat in the middle of a plate.
- Place berries around the crab meat.
- Finish by spreading salad in a circle around the berries.
- Sprinkle with cheese if desired.
- Dress with Oil and vinegar (I really like using small sprayer bottle for this purpose as it provides even coverage and uses way less calories)

Enjoy!

Serves: 2


If berries are not in season, try different fruit such as pineapple, grapes or mandarin oranges.

Asparagus Salad

1 bunch Asparagus - trimmed, cut in 2-3 inch pieces
10-15 Cherry Tomatoes - halved
5-8 Mozzarella Balls - Pearl size - halved (optional)
6-8 basil leaves
Olive Oil
Balsamic Vinegar
Salt + Pepper

1. Blanch asparagus in boiling water for about 45 seconds to 1 minute, depending on its thickness.

2. In a bowl, mix the asparagus with cherry tomatoes and basil leaves.

3. Sprinkle with a tiny bit of olive oil and balsamic vinegar. Toss to coat.

4. Salt and pepper to taste.

5. Garnish with mozzarella cheese (if using)



Makes 4 side dish or 2 main course servings.

The Secret of a Perfectly Dressed Salad

I do love salads, mostly for the countless options they offer either as a main course or a side dish; however I usually don't care for the dressing. To me if salad is fresh and crispy, it does not need to be wilted in ton of calorie packed liquids.

Occasionally I would use home made Raspberry or Strawberry Vinaigrette which goes amazingly well with spinach and can be prepared well within reasonable calorie budget but mostly a tad bit of balsamic vinegar will do the trick for me.

And for all those who feel the same way I have a little tip to share on how to dress your salad evenly using less dressing than you would usually use. The secret is simple - spray it on, DO NOT pour it on.

A while back while working on a craft project I came across a misting bottle made by Hero Arts. Once I was done with my project, I kept thinking of another use for this cool little thing and a idea was born... I poured balsamic vinegar in it and gave it a try. It quickly became my #1 dressing tool.



It does not work well for heavy creamy dressings but who would need those on a good salad anyway!

Chicken Vegetable Soup

In Czech Republic where I grew up soups are very popular. They usually start a meal before the main course is served. There are hundreds of different soup recipes available, some more sophisticated then others, however it's usually the simple ones that tend to become family favorites.

I like to call this one Super Easy Fridge Clean Up Soup. It's a great soup to make at the end of the week from leftover veggies. It's a great soup to make when you're busy or need a good healthy meal dinner fast. It also gives you great versatility as you can add nearly any veggies you have on hand.

I prefer to use home made stock as there's nothing that can beat it when it comes to richness of the flavor but if you don't have any available and don't have the time to make it, feel free to reach for a low sodium store bought one.


8 Cups Chicken Stock (Vegetarians might use vegetable one)
1 Cups Brussels Sprouts (whole or halved if they are too big)
1/2 Cup sliced carrot
1/2 Cups sliced celery
1/2 Cups sliced leeks

Salt, pepper and chili powder to taste

Combine all ingredients in a medium/large pot. Bring to boil. Lower the heat and cook covered until the vegetables get tender.

Add spices as needed.

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Other vegetables you can use include corn, parsnip, green peas, or baby potatoes.

For even more nutrients add 1/2 cups cooked barley.