4 Cruciferous Veggie Sides To Make With Dinner This Week
Holistic health coach Katrine Van Wyk from Dr. Frank Lipman's Eleven Eleven Wellness Center lends us four recipes from her new book, Best Green Eats Ever. Each one stars a different cruciferous vegetable, one of the healthiest food groups you can eat. We're serving these alongside simple proteins for healthy weeknight dinners.
Broccolini, Cherry Tomato & Kale Skillet
This is a delicious, Italian-influenced, one-pot dish. It contains lots of antioxidants yet is made with easily available, simple ingredients. It's perfect just as it is, or as a side dish alongside a grass-fed steak, or even tossed with pasta.
- 4–5 broccolini
- 2 tablespoons olive oil
- 3 cloves garlic
- ½ red onion, sliced
- 4 cups chopped lacinato kale
- 1 cup halved cherry tomatoes
- 1 cup halved and sliced zucchini
- sea salt + freshly ground black pepper
1. Bring a pot of water to a boil and add a steam basket. Place the broccolini in the basket and steam for 2–3 minutes. Remove the broccolini from the heat and set aside.
2. Add the olive oil to a medium-hot skillet and stir in the garlic, continuing to stir as the garlic flavors the oil. Take care not to burn the garlic. Add in the red onion and sauté for 3 minutes; then add the kale. Sauté for 1 more minute, or until the kale has wilted. Add the cherry tomatoes, zucchini, and steamed broccolini. Sprinkle sea salt and grind fresh pepper over the whole dish and serve in the skillet for a rustic and wholesome side dish.
Green Cauliflower "Rice"
Many of us are trying to find ways to eat more nutrient-dense vegetables and fewer starchy foods that are high in carbohydrates. It's a great tool for weight loss, but also for anyone trying to improve digestion — or just improving energy overall. This is no dish of compromise. It's a delicious, comforting, and light take on rice, with a chewy texture and fresh flavor. Try it. Your life may change forever.
- 1 head cauliflower, cut into large florets
- 1 tablespoon coconut oil
- 2 shallots, chopped fine
- 1 cup chopped spinach
- ¼ teaspoon salt
- ½ cup chopped cilantro
- juice of ½ lime
1. To turn the cauliflower into rice, use one of the following three methods: In a food processor: Add the cauliflower to the food processor. Be careful not to pack the food processor too fully; do it in a couple of batches. Turn the machine on and process until the cauliflower is chopped into what resembles rice. In a Vitamix dry: Add a handful of cauliflower florets to the blender. Turn it on to level 2 and use the tamper to push the cauliflower down toward the blades. Once all the cauliflower is finely chopped into what resembles rice, empty the container into a bowl and go again. Repeat until all the cauliflower is chopped. In a Vitamix wet: You can also chop the cauliflower by adding water to the blender until the florets float and then turning it on to level 2. I found that my cauliflower got chopped a bit too fine when I used this method, but it still tasted delicious, and this is a super-quick way to do it.
2. Add the coconut oil to a sauté pan over medium heat. Add the shallots and sauté for 3 minutes, until translucent. Add the cauliflower and spinach, sprinkle with salt, and sauté for another 5 minutes. Remove from the heat and add the cilantro and lime juice. Serve hot alongside your favorite fish or topped with any beans or lentils you like and avocado.
*Cauliflower Booster: Cauliflower is another member of the cruciferous vegetable family, and, like its siblings, it is rich in cancer-preventing compounds. Its taste and texture also make it a fantastic substitute for more starch-loaded white foods such as rice and potato. Raw cauliflower is a great source of vitamin K and C.
Pumpkin & Kale Salad
I love the combination of roasted pumpkin, pumpkin seeds, and pumpkin seed oil. It's just such a fun way to really use the whole vegetable. Here they all come together on a bed of kale, one of the dark, leafy green vegetables that are easy to find in the winter and hearty enough to handle some roasted winter vegetable action. The stems are great for making green juice or vegetable stock.
- ½ small pumpkin (or about 2 cups uncooked pumpkin, butternut squash, or any other winter squash you'd like), cubed
- 1 teaspoon olive oil
- 1 bunch curly green or purple kale, washed, stems removed, and roughly chopped into bite-size pieces
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ¼ teaspoon salt
- ½ cup pumpkin seeds
- 1 teaspoon pumpkin seed oil
- freshly ground pepper
- ½ cup chopped parsley
1. Preheat the oven to 350°F. Place the pumpkin or winter squash on a baking sheet that's been greased with a little olive oil. Drizzle a little olive oil over the pumpkin and place in the oven for 20 minutes, or until the pumpkin cubes turn golden and soft.
2. Add the kale to a large mixing bowl and sprinkle with the olive oil, lemon juice, and salt. Massage the kale with your (very clean) hands until the leaves turn bright green and soften. Place the kale in a salad bowl.Once the pumpkin is done, let it cool; then add it to the kale. Sprinkle the pumpkin seeds over and drizzle with the pumpkin seed oil, chopped parsley and some fresh ground pepper.
Steamed Cabbage With Dulse Butter
This is such a simple dish, and it brings me right back to my childhood in Norway. Fresh cabbage, lightly steamed, with a big dollop of butter was a staple on our spring dinner table. This is a great side dish for any fish or on top of cooked grains such as buckwheat or quinoa.
- 1 head cabbage
- 4 tablespoons grass-fed butter
- 1 tablespoon dulse flakes
1. Ahead of time: Take the butter out of the fridge far enough ahead that it has time to get really soft. Then add it to a small bowl with the dulse. Stir until well combined.
2. When you're ready to prepare the recipe, cut the cabbage into eight equally sized wedges. In a pot, bring 1 ½ cup of water to a boil and add a steam basket. Add the cabbage, put the lid on, and steam for about 5 minutes, until the cabbage is fork tender.
3. To serve, place two pieces of steaming hot cabbage on each plate and add 1 tablespoon of butter on top. Let it melt down over the cabbage.
Dulse Booster: Dulse is a seaweed with reddish color and a salty flavor. You can find it in large pieces or in small flakes that are perfect for sprinkling on salads and grains. Like all seaweed, it's a great source of minerals, especially iodine — an important precursor to making thyroid hormones. Thyroid hormones stimulate energy production, influence metabolism, and support growth of hair and nails.
Katrine van Wyk is a Brooklyn-based certified holistic health coach, yoga teacher, and author of the books Best Green Drinks Ever, Best Green Eats Ever, and Super Powders: Adaptogenic Herbs and Mushrooms for Energy, Beauty, Mood, and Wellbeing. She has a bachelor's in media and culture from New School University, and became a certified Holistic Health Coach through the Institute for Integrative Nutrition. Van Wyk later received her RYT-200 Yoga Teacher certification at Yoga Works in New York City.
She moved to New York from Norway in 2006 as a model before beginning her career in wellness. She works closely with Dr. Frank Lipman at his practice in Manhattan, helping to guide his high–profile patients through dietary changes to fit them into their demanding and busy lives. Van Wyk is the nutrition adviser for The Juicery and her advice has been featured in Vogue, Prevention and Forbes.