In the October/November 2018 issue, we write about how leafy greens promote brain health. In this online exclusive, we present three recipes developed by Linda Monastra, a graduate of the Natural Gourmet Institute in New York City, and a pastry chef at Sprig and Vine restaurant in New Hope, PA.
In addition to cooking, Monastra teaches culinary classes and has written articles and developed recipes for such publications as Saveur, All You, Natural Health, and nickjr.com.
Yield: 2 cups
1 cup fresh blueberries
1 cup baby spinach
1 banana
½ cup orange juice
½ cup vanilla yogurt
Place all ingredients in a blender. Blend on high until smooth. If mixture is too thick, add additional orange juice or water, 1 tablespoon at a time, to thin out.
Serves 6-8
¼ cup plus 2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice (about 1 medium lemon)
2 teaspoons Dijon mustard
2 small garlic cloves, minced
¼ teaspoon salt
1/8 tsp. ground black pepper
1/3 cup slivered almonds
¾ pound Tuscano kale (about 1 large bunch), center stem discarded, leaves thinly sliced
½ pound dandelion greens (about 1 bunch), center stem discarded, leaves thinly sliced
1 Granny Smith apple, cored and diced into ½” pieces
½ cup grated Parmesan cheese
In a small bowl, combine olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper. Whisk to blend; set aside.
Toast almonds in a dry skillet over low heat. Stir frequently until lightly golden, about 3-4 minutes.
Mix kale and dandelion greens in a large bowl. Add dressing, diced apple, and Parmesan cheese; toss to coat. Garnish with almonds.
Serves 6
16 ounces dried udon noodles
1 package (14 ounces) extra firm tofu, drained and diced into ¾” cubes OR ¼ pound boneless, skinless chicken breasts, thinly sliced
1 tablespoon canola oil
½ cup soy sauce or tamari
2 tablespoons toasted sesame oil
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice (about 1 medium lime)
1 teaspoon crushed red pepper flakes (optional)
1 medium red bell pepper, thinly sliced into 1” long pieces
2 ounces baby arugula (about 2 cups)
Bring a large pot of water to a boil. Add udon noodles and cook according to package instructions. Drain and set aside.
Heat large skillet or wok over high heat and add canola oil. Add tofu or chicken and sauté until tofu is lightly browned on all sides, or chicken is cooked through. Remove from heat and set aside.
In a small bowl, whisk soy sauce, sesame oil, olive oil, lime juice, and crushed red pepper flakes (if using) until combined. Place noodles and tofu or chicken in a large bowl and add sauce mixture. Toss to coat. Add bell pepper and arugula and stir to combine.