Did you know that the humble herb with a dash of spice can produce powerful benefits? While adding taste to your food, herbs also provide your body with a great antioxidant boost. Tarragon on chicken, basil in mayonnaise and sage in pesto sauce can increase your nutritional intake. Recent studies are revealing the big impact that herbs can have on your diet and wellbeing. Try out the following recipes to promote your healthy lifestyle.

 

Swiss Chard:   Wash Swiss chard thoroughly. Boil swiss chard till soft. Line the bottom of a frying pan with olive oil. Once heated add one clove of chopped garlic. Once garlic is brown, add swiss chard. As swiss chard is cooking in the frying pan add ¼ cup of freshly graded parmesan cheese and ¼ cup of bread crumbs. Stir until brown and serve hot.

Collard Greens Miniera

Makes 4 servings Start to Finish: 25min

Stack collard-leaf halves and roll crosswise into a cigar shape. Cut crosswise into very thin slices (no thicker than 3/4 inch) with a sharp knife.
Cook bacon in a 12-inch nonstick skillet over moderate heat, stirring, until crisp. Add collards, tossing to coat, and cook until just bright green, about 1 minute. Season with salt and serve immediately.

Sauteed Collard Greens

20 min | 5 min prep |
SERVES 2

1-Wash greens thoroughly, making sure all dirt and grit have been removed.
2-In a large saucepan, place collards in hot water for 3 minutes, remove and drain.
3-In a large skillet, melt butter, then add onions and crushed red pepper flakes, saute.
4-Once onions are tender, add collard greens and chicken stock to the pan.
5-Cook on high heat, stirring occasionally for 5 to 7 minutes. Test a piece of the greens -- if you want yours more tender, cook longer, adding more stock or water to keep them from burning. Season with salt and pepper to taste.

Roasted Kale with Sea Salt

Makes 2 servings

Preheat oven to 375 degrees F. Wash and trim the kale: Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately.

Simple Kale Soup

PREP TIME -15 Min
COOK TIME -1 Hr 30 Min
READY IN -1 Hr 45 Min
SERVINGS- 2
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 8 servings.

Measure the chicken broth into a large pot. Bring to a boil over medium heat. When it comes to a boil, add the kale, potatoes, ham and garlic. Season with ground black pepper. Simmer covered over low heat for 1 1/2 hours

Stuffed Kohlrabi

SERVINGS - 4

1. Peel the kohlrabi. Wash and chop the feathery leaves and keep them to one side in a covered dish. Boil the kohlrabi in salted water for 20 minutes, then drain,reserving about 6 tablespoons of the cooking water, and leave them to cool.
2. Cut a lid in the top of each kohlrabi and spoon out the inside. Finely dice the insides.
3. Soften the roll in cold water. Finely chop the onion. Squeeze excess moisture from the roll.
4. Mix the minced meat with the chopped kohlrabi, the onion and the roll and season with salt, pepper and paprika. Work in the chopped kohlrabi leaves, the parsley and the egg.
5. Arrange the kohlrabi in a buttered ovenproof dish, fill each one with the minced meat mixture and cover the kohlrabi with the lids. Top each kohlrabi with 2 rashers of bacon.
6. Pour the reserved stock into the dish and bake in a moderately hot oven (200‚°C, 400‚°F, gas 6) for 25 minutes.

Kohlrabi Slaw

Peel two small kohlrabi.
-Shred the kohlrabi and radishes. You may use a food processor for this. I hand grate using a cheese grater.
-Mix 1 Tablespoon vinegar, 1 teaspoon sugar, and 2 tablespoons fresh chopped parsley in a glass bowl. Whisk in 2 Tablespoons olive oil.
-Add shredded veggies and toss.
-Chill for 30 minutes or more.

Radish Chive Cheese Heart

Servings: 4

Enjoy this creamy spread with crudit? lavash or breadsticks

Trace 3-inch (8 cm) wide heart onto waxed paper; turn paper over. In small bowl, mash together cream cheese, chives, minced radish, garlic (if using) and pepper; spread on prepared heart and smooth top and side. Refrigerate until firm, about 1 hour. (Make-ahead: Cover with plastic wrap; refrigerate for up to 24 hours.) Thinly slice radishes; press slices overlapping around side of heart. Transfer to serving plate.

Red Potato and Radish Salad

Servings: 8

In saucepan of boiling salted water, cover and cook potatoes just until tender, 10 to 15 minutes. Drain and let cool. Meanwhile, cut radishes in half and thinly slice; place in large bowl. Add celery, onion and half of the dill. Cut potatoes into quarters; add to bowl.
Dressing: 1/2 cup (125 mL) vegetable oil, 1/4 cup (50 mL) lemon juice, 1 tbsp (15 mL) grainy or dijon mustard, 1/2 tsp (2 mL) each salt and pepper, 1/4 tsp (1 mL) granulated sugar
Dressing: In small bowl, whisk together oil, lemon juice, mustard, salt, pepper and sugar; pour over potato mixture and gently toss to coat. (Make-ahead: Cover and refrigerate for up to 4 hours.) Serve sprinkled with remaining dill.

Easy Arugula Salad

PREP TIME- 15 Min
READY IN -15 Min

In a large plastic bowl with a lid, combine arugula, cherry tomatoes, pine nuts, oil, vinegar, and Parmesan cheese. Season with salt and pepper to taste. Cover, and shake to mix.
Divide salad onto plates, and top with slices of avocado.

Jen's Tomato Arugula Bruschetta

PREP TIME- 10 Min
COOK TIME- 20 Min
READY IN- 4 Hrs 30 Min
Original recipe yield 4 cups

Bring 4 quarts of water to boil in a large saucepan. Place the roma tomatoes in the boiling water for about 1 minute to loosen the skins. Drain, and rinse with cold water. Peel, core, seed, and coarsely chop.
Heat the olive oil in a large skillet over medium heat. Slowly cook and stir the tomatoes with salt and pepper for 15 minutes.
Stir in the garlic and cook 5 minutes. Stir the arugula into the mixture, then remove skillet from heat. Transfer mixture to a large bowl.
Gently fold the sun-dried tomatoes and Parmesan cheese into the mixture. Cover and chill in the refrigerator approximately 4 hours before serving.

Stir-fry Baby Bok Choy

Cook Time: 5 minutes

Wash the baby bok choy and drain. Separate the stalks and leaves. Cut the stalk diagonally and cut the leaves across.
Heat wok and add oil. When oil is ready, add ginger and stir-fry briefly, for about 30 seconds, until the ginger is aromatic. Add the bok choy, adding the stalks first, and then the leaves. Stir in the soy sauce, sugar, and salt, and stir-fry on high heat for 1 minute.

Add the water, cover the wok and simmer for about 2 minutes. Stir in the sesame oil and serve. Serves 4.  

Garlic Sesame Fish on Bok Choy

Serve with: Whole grain rice pilaf . Trout is high in omega-3 fatty acids. Steamed on top of bok choy, this needs only rice to complete the meal. Because trout fillets are on the large side, oven steaming is best.
Servings: 4

Preparation:
In bowl, combine oil, stock, vinegar, garlic, ginger, chili paste and salt ; set aside.
Cut each bok choy into quarters; arrange on foil-lined rimmed baking sheet. Sprinkle with carrot; drizzle with 1/4 cup (50 mL) water. Cover with foil; bake in 400°F (200°C) oven for 10 minutes. Drain off water.
Lay trout fillets over vegetables. Drizzle with sesame oil mixture; sprinkle with onions. Bake, covered, until fish flakes easily when tested and bok choy is tender-crisp, 15 to 20 minutes.

Napa Cabbage Chinese Salad

Add above ingredients and shake well in a closed container.
Chop napa cabbage into thin strips. Add to chopped scallions.
In a pan melt butter. Add 2 packages Ramen noodles (break these up into little pieces). Brown these together, once noodles start to turn brown, stir until completely brown. Turn off heat, add seeds and almonds; let cool. When cool add to the cabbage and scallions. Add the dressing just before serving. Serves 10-14 approximately.

Buttered Parsley Potatoes

In medium sized sauté pan place potato chunks and salt then cover with water.
Bring potatoes to a soft boil over medium heat.
When tender drain water and place back into sauté pan.
Place freshly chopped parsley and butter on top of potatoes then cover with lid and cook on low heat for 30 minutes stirring gently several times to mix parsley and butter.
When ready to serve season with salt and pepper.

Dill Pickles

Wash cucumbers, and place in the sink ( I use the bathtub!) with cold water and lots of ice cubes. Soak in ice water for at least 2 hours but no more than 8 hours. Refresh ice as required. Sterilize 8 (1 quart ) canning jars and lids in boiling water for at least 10 minutes.
In a large pot over medium-high heat, combine the vinegar, water, and pickling salt. Bring the brine to a rapid boil.
In each jar, place 2 half-cloves of garlic, one head of dill, then enough cucumbers to fill the jar (about 1 pound). Then add 2 more garlic halves, and 1 sprig of dill. Fill jars with hot brine. Seal jars, making sure you have cleaned the jar's rims of any residue.
Process sealed jars in a boiling water bath. Process quart jars for 15 minutes.

Store pickles for a minimum of 8 weeks before eating. Refrigerate after opening. Pickles will keep for up to 2 years if stored in a cool dry place.

Heather's Cilantro, Black Bean, and Corn Salsa

Stir the yellow and white corn, black beans, tomatoes, cilantro, green onion, red onion, bell pepper, and garlic in a large bowl. Gently mix in the lime juice and avocado. Drizzle with olive oil to serve.

Sauteed Swiss Chard

-Melt butter and oil in heavy large pan over medium-low heat. Add garlic and crushed red pepper.
-Sauté until fragrant, about 1 minute.
-Add swiss chard; stir to coat.
-Cover and cook until tender (stirring occasionally) about 8 minutes.
-Squeeze juice from 1/2 lemon onto chard.
-Season to taste with salt.

Roasted Beets 'n' Sweets

Preheat oven to 400 degrees F (200 degrees C).
In a bowl, toss the beets with 1/2 tablespoon olive oil to coat. Spread in a single layer on a baking sheet.
Mix the remaining 2 tablespoons olive oil, garlic powder, salt, pepper, and sugar in a large resealable plastic bag. Place the sweet potatoes and onion in the bag. Seal bag, and shake to coat vegetables with the oil mixture.
Bake beets 15 minutes in the preheated oven. Mix sweet potato mixture with the beets on the baking sheet. Continue baking 45 minutes, stirring after 20 minutes, until all vegetables are tender.

Pickled Beets

Place beets in a large stockpot with water to cover. Bring to a boil, and cook until tender, about 15 minutes depending on the size of the beets. If beets are large, cut them into quarters. Drain, reserving 2 cups of the beet water, cool and peel.
Sterilize jars and lids by immersing in boiling water for at least 10 minutes. Fill each jar with beets and add several whole cloves to each jar.
In a large saucepan, combine the sugar, beet water, vinegar, and pickling salt. Bring to a rapid boil. Pour the hot brine over the beets in the jars, and seal lids. Store in a cool dark place, and refrigerate after opening.

Dandelion Salad

Wash leaves and save the most tender ones. Thoroughly dry and then cut coarsely in a bowl. The garlic should be cut in small pieces and tossed with the salad. Pour over the oil and vinegar and toss enough to thoroughly coat the leaves. Serve right away.

Chicken Soup with Collard

In large pot, combine broth, water, onion, celery, carrots, cooked chicken, rice, poultry seasoning, cayenne and pepper. Turn heat to very low and simmer approximately one hour, until rice is tender.

Wash collard greens, using leaves only and add to the pot and simmer 20 minutes more, until greens are wilted and break apart. Serve hot.

Pasta with Sausage and Collard

Bring a small pot of water to boil, add the turkey sausage and cook at low boil for 10 minutes. Cool sausage then slice. Bring a large pot of water to a boil, add collards boil 5-7 minutes. Remove collards from water, keep water in the pot and bring back to a boil. Then add pasta and a salt and cook 8 - 10 minutes, until done but still quite al dente. Drain pasta, except for about one cup of cooking liquid.

While pasta cooks, in large skillet, heat 2 Tsp olive oil, sliced sausage and brown well on both sides. Remove sausage. Add remaining Tsp olive oil and garlic (and peppers if using) and cook 2 minutes, scraping bottom of pan to get browned sausage bits. Add collards, then add pasta and enough cooking liquid to moisten dish, and cook 2 minutes more. Add salt and pepper as desired. Serve hot with freshly grated parmesan cheese.

Halibut with Swiss Chard

Preheat oven to 450°F. Blend butter, fresh lemon juice, chopped fresh thyme, chopped fresh chives, and grated lemon peel in small bowl; season butter to taste with salt and pepper.

Place 2 chard halves each on separate piece of foil. Sprinkle fillets on each side with salt and pepper, then spread with some lemon-thyme butter. Top each with lemon slice then place each fillet crosswise on the chard halves. Fold bottom of leaf over fillet, then continue to roll up. Enclose each wrapped fillet in foil. Arrange on a rimmed baking sheet to catch spillage. Bake until fish is just opaque in center, 12 to 14 minutes.

Beet Greens

Wash the greens really well. Drain greens and remove any heavy stems. Tear leaves into bite-sized pieces. Set aside.

In a saucepan, cook bacon until lightly browned. Add onions, cook over medium heat approximately 5 minutes, stirring occassionally, until onions soften and start to brown. Add garlic and water. Stir in sugar and red pepper. Bring mixture to a boil. Add greens, reduce heat. Cover and simmer for 10-15 minutes (up to 30 minutes for kale or collard greens). Stir in vinegar. Serve.

Kohlrabi with Cheese

Cut tops off and separate thick stems of kohlrabi. Slice stems and place in a covered pot of salted water. Boil for about 20 minutes, or until just tender. Drain well. Boil the leaves separately until tender; drain. Chop leaves finely and combine stems and leaves. Melt butter in small saucepan over low heat. Add flour and mix well until smooth and blended. Gradually add cheese and milk, stirring constantly, until cheese is melted and sauce is thick. Add cooked kohlrabi and cook until hot. Garnish with parsley and nutmeg.

Simple Kohlrabi

Cut fresh Kohlrabi into pieces and place in a bowl with lemon juice. Cover and let marinate for at least ½ hour. Sprinkle with salt and pepper. Enjoy..

Braised Kohlrabi

Heat butter in a heavy pan or non-stick skillet. Add chopped onion and sauté in butter over medium heat. Peel kohlrabis to remove fibrous skin. Slice thinly and add to skillet. Stir to coat with butter and then cover and simmer for about 15 minutes. Add salt and pepper to taste and serve right away.

Pasta with Kale

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes then drain and rinse.

Heat oil in a skillet over medium heat. Stir in both peppers, kale and garlic. Season with basil, cayenne pepper, salt and black pepper. Cook until tender.

In a large bowl, toss cooked pasta with skillet mixture. Sprinkle with feta cheese before serving.

Red Swiss Chard with Bacon and White Wine

Coarsely chop the Swiss chard and reserve.

Heat the olive oil in a large pot over medium heat. Add the bacon and garlic and sauté until the bacon is crisp and the garlic is cooked but not brown. Add the Swiss chard, salt and white wine. Cover and simmer until tender, approximately 10-12 minutes. Season with the pepper and serve hot.

Beet Salad

Cover beets with water in a medium size saucepan. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and when cool, cut in to cubes.

In a small bowl, whisk together the orange juice, vinegar and olive oil for the dressing.

In the meantime place the walnuts in a skillet over medium-low heat. Heat until starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Place a large helping of baby greens onto each plate, serves 4. Place equal amounts of beets and candied walnut over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.

Herb Crusted Chicken

Combine all of the herbs in a bowl and toss together well. Remove 1-1/2 cups to a smaller bowl and reserve, by covering with a damp towel in the refrigerator, for garnish. Combine the remaining herbs with the garlic, shallots and olive oil and blend until smooth.

Rinse the chicken well and pat dry with a clean towel. Rub with olive oil and herb puree and marinate overnight. The next day, sprinkle the chicken liberally with salt and pepper. Pre-heat the oven to 350 F. and place the chicken in a pan, back bone down. Cook for 45 minutes or until the juice runs clear around the thigh bone. Remove from the oven and carve the meat from the bone.

Toss the herb salad with the olive oil, lemon juice and Parmesan cheese and season with salt and pepper. Divide the chicken onto four warm plates and garnish with the salad.

Sage Pesto

Combine the parsley, sage, garlic, cheese, and nuts in a blender. Process to mix and slowly add the oil. Season to taste with the salt and pepper. Serve with crackers, bread and small pieces of toast.

Basil Mayonnaise

Combine the egg, lemon juice, basil, green onions, salt, and pepper in a blender for 15 seconds. While the blender is running, slowly stream in the oil.

Process again until the mixture becomes thick. Remove the mayonnaise to an airtight container and refrigerate for at least 30 minutes. Use within 24 hours.

Yield: 1 cup

Savory Bruschetta

Combine tomatoes, onion, garlic, basil, parsely, olive oil, salt and pepper in a small bowl. Mix well, cover, and refrigerate.

Preheat oven to 375 degrees F.

Diagonally slice the loaf of French bread into 12 pieces. Lightly brush with olive oil. Arrange the bread on a baking sheet and toast until golden brown. Reduce heat to 250 degrees F.

Spoon equal amounts of the tomato mixture onto the toasted slices of bread. Top with slices of mozzarella. Place the pan of bread back into the oven until the cheese has melted, approximately 2 minutes. Serve immediately.

Makes 12 servings.

Smoked Salmon with Herb Sauce

Herb Sauce
Place dill weed, watercress and onions in food processor. Cover and process until minced. Stir in remaining ingredients. Cover and refrigerate at least 1 hour to blend flavours.

Salmon
Discard the head, tail and fins from salmon. Carefully peel off the skin. Place on large serving platter. Serve with Herb Sauce. Garnish with fresh dill weed, watercress or sliced lemon.