Roasted Veggies
Ingredients
1 tablespoon balsamic vinegar
1 1/2 teaspoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1 large eggplant, sliced diagonally about 3/4 inch thick
1 medium zucchini, cut lengthwise
1 bell pepper, cut lengthwise
1 tomato, cut lengthwise
1/2 teaspoon coarse sea salt
Freshly ground pepper
4 ounces fresh part-skim mozzarella, thinly sliced
Directions
Preheat oven to 400 degrees. Whisk vinegar, lemon juice, and olive oil in a large bowl.
Lightly coat a large rimmed baking sheet with olive oil. Dip eggplant, zucchini, pepper, and tomato slices in the bowl of mix to coat. Spread in a single layer on prepared baking sheet. Sprinkle with remaining salt and pepper. Roast, turning occasionally, until golden. Add mozzarella on top for a minute to melt. Let cool slightly.
Enjoy as a side dish or place on bread, pita, lavash, pizza dough or wraps.
1 tablespoon balsamic vinegar
1 1/2 teaspoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1 large eggplant, sliced diagonally about 3/4 inch thick
1 medium zucchini, cut lengthwise
1 bell pepper, cut lengthwise
1 tomato, cut lengthwise
1/2 teaspoon coarse sea salt
Freshly ground pepper
4 ounces fresh part-skim mozzarella, thinly sliced
Directions
Preheat oven to 400 degrees. Whisk vinegar, lemon juice, and olive oil in a large bowl.
Lightly coat a large rimmed baking sheet with olive oil. Dip eggplant, zucchini, pepper, and tomato slices in the bowl of mix to coat. Spread in a single layer on prepared baking sheet. Sprinkle with remaining salt and pepper. Roast, turning occasionally, until golden. Add mozzarella on top for a minute to melt. Let cool slightly.
Enjoy as a side dish or place on bread, pita, lavash, pizza dough or wraps.
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Kalos Family Smoothie Recipe
1 serving:
½ piece organic fruit (apple, banana, berries…)*
1 large organic leaf greens (kale, spinach…)*
1 serving fish oil*
1 serving probiotic*
1 scoop Whey or Plant protein powder*
ice (if fruit not frozen)
water, almond or coconut milk
We mix all ingredients in a VitaMix or we use a Magic Bullet with separate cups to measure correct amounts based on size, age & individual preferences.
*we peel bananas and cut up other fruit & freeze for convenience and to make the smoothie creamy
*greens are excellent source of minerals, vitamins, phytonutrients and more
*fish oil- for heart, joints, mental focus, eyes…can use flavored, we buy Innate Choice
*probiotic- for gut health we use ½ to 1 capsule VSL#3 (brake open capsule or use ½ packet)
*Emergen-C we use ½ packet for the kids
*Whey Protein - we use O.N. Gold Standard Natural vanilla 100% whey – no artificial flavors or sweeteners
*Plant Protein – we use LifeTIME Life’s Basics vanilla or with Greens
Very simple recipe we try to use every morning for our 4 boys.
1 serving:
½ piece organic fruit (apple, banana, berries…)*
1 large organic leaf greens (kale, spinach…)*
1 serving fish oil*
1 serving probiotic*
1 scoop Whey or Plant protein powder*
ice (if fruit not frozen)
water, almond or coconut milk
We mix all ingredients in a VitaMix or we use a Magic Bullet with separate cups to measure correct amounts based on size, age & individual preferences.
*we peel bananas and cut up other fruit & freeze for convenience and to make the smoothie creamy
*greens are excellent source of minerals, vitamins, phytonutrients and more
*fish oil- for heart, joints, mental focus, eyes…can use flavored, we buy Innate Choice
*probiotic- for gut health we use ½ to 1 capsule VSL#3 (brake open capsule or use ½ packet)
*Emergen-C we use ½ packet for the kids
*Whey Protein - we use O.N. Gold Standard Natural vanilla 100% whey – no artificial flavors or sweeteners
*Plant Protein – we use LifeTIME Life’s Basics vanilla or with Greens
Very simple recipe we try to use every morning for our 4 boys.
Cruciferous Vegetables: Cabbage, Broccoli, Kale, Chard, Brussel Sprouts, Cauliflower, Kohlrabi, Mustard Greens, Collard Greens, Rutabagas, and Turnips.
Cruciferous vegetables can
help prevent heart disease, stroke, and lower risk of cancer. May cut
risk of cataracts, and counter anemia & risk of spina bifida. Can
help regulate blood pressure. High in many nutrients and are among the
best all – around nutrition boosters. Rich in antioxidants. Try to eat
3-5 times per week.
Kale, Collards, Mustard Greens & Chard Wash, remove most of stem and chop. Place in saucepan with 2 cups of water. Cover and slow boil for at least 20 minutes. Drain (save and drink the broth – very nutritious!) and serve.
Variations:
*add onion, garlic, sea salt and other seasonings during the cooking.
*add 1 cup brown rice, 1extra cup water (3 c total), cover and cook as you would rice for 40 minutes. We like to add Braggs liquid aminos and grate a hard cheese (such as Pecorin Romano) over the top.
*add raw greens to soup and stews at the beginning of the cooking process.
Kohlrabi Wash and peel bulb. Best eaten raw over salad or with dips, but can also be steamed, stir-fried or added to soups and stews. It's rich in potassium and vitamin C.
Kale, Collards, Mustard Greens & Chard Wash, remove most of stem and chop. Place in saucepan with 2 cups of water. Cover and slow boil for at least 20 minutes. Drain (save and drink the broth – very nutritious!) and serve.
Variations:
*add onion, garlic, sea salt and other seasonings during the cooking.
*add 1 cup brown rice, 1extra cup water (3 c total), cover and cook as you would rice for 40 minutes. We like to add Braggs liquid aminos and grate a hard cheese (such as Pecorin Romano) over the top.
*add raw greens to soup and stews at the beginning of the cooking process.
Kohlrabi Wash and peel bulb. Best eaten raw over salad or with dips, but can also be steamed, stir-fried or added to soups and stews. It's rich in potassium and vitamin C.
Curly Endive
_curly endive = chicory = chicory
endive = curly chicory = frisée = frisee = frise Notes:
You can use this crisp, bitter green in salads or cook it as a
side
dish. The outer leaves are green and
somewhat bitter; the pale inner leaves are more tender and mild. Don't
confuse this with Belgian endive, which the British call chicory and
the French call endive.
Endive is rich in many vitamins and minerals, especially in folate and vitamins A and K, and is high in fiber.
Wilted Endive
Wash and trim the endive. Cut the leaves into wide strips. Sautée in olive oil, covered, until wilted and bright green, about 2 to 3 minutes. Season with salt and pepper, add a splash of vinegar and serve.
Salad
1 head Endive (or other chicory)
1 Apple
1/4 Shelled Walnuts or Hazelnuts
3 to 4 tbsp. Extra-Virgin Olive Oil
1 tbsp. White Wine Vinegar
2 ounces Goat Cheese
1. Preheat the oven to 350°. Trim the endive, discarding any tough outer leaves, wash thoroughly, and spin dry. Peel, core, and slice the apple. Toast the nuts in the oven for about 5 minutes. Take the nuts out of the oven and rub them in a towel to remove any loose skins.
2. Whisk together the olive oil and vinegar, and season with salt and pepper. Toss the endive and apple together with this dressing. Sprinkle with the cheese, crumbled, and the toasted nuts.
Endive is rich in many vitamins and minerals, especially in folate and vitamins A and K, and is high in fiber.
Wilted Endive
Wash and trim the endive. Cut the leaves into wide strips. Sautée in olive oil, covered, until wilted and bright green, about 2 to 3 minutes. Season with salt and pepper, add a splash of vinegar and serve.
Salad
1 head Endive (or other chicory)
1 Apple
1/4 Shelled Walnuts or Hazelnuts
3 to 4 tbsp. Extra-Virgin Olive Oil
1 tbsp. White Wine Vinegar
2 ounces Goat Cheese
1. Preheat the oven to 350°. Trim the endive, discarding any tough outer leaves, wash thoroughly, and spin dry. Peel, core, and slice the apple. Toast the nuts in the oven for about 5 minutes. Take the nuts out of the oven and rub them in a towel to remove any loose skins.
2. Whisk together the olive oil and vinegar, and season with salt and pepper. Toss the endive and apple together with this dressing. Sprinkle with the cheese, crumbled, and the toasted nuts.