When people hear the word “greens,” I think they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you’ve never tried or haven’t had in a while. I believe you’ll be in for a pleasant surprise.

Garlic is one of my favorite foods. It’s an herb with remarkable medicinal properties, and it tastes great too. Garlic is a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It’s also a powerful germicide and may protect against some carcinogens. The smell of garlic cooking has extremely positive associations for me — it’s comforting and homey. Nor do I have any problem smelling it on other people. If you eat garlic regularly (and with a good attitude), you won’t smell of it. It’s better for you in its natural state, raw or lightly cooked rather than dried as powder or in capsules. Enjoy the smell, taste and healthful
effects of the whole, fresh herb.

In the culture and cuisine of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn’t require “carne” or meat. The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. (“Chili” commonly refers to the dish made with “chile” peppers.) My favorites are the red New Mexican chile peppers traditionally
tied in strings called ristras or available as ground powder, and chipotles which are ripe (red) jalapeños that have been dried and smoked. Experiment with different amounts until you find a level of intensity you’re comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you’re using whole chiles, you may want to remove that white tissue if you don’t want your chili too hot.

Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish — particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It’s a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that’s easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they’re easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set
you on the road to good health. Enjoy.

This is a good brunch or lunch dish. Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is “good fat” from the avocado; if you’re trying to lose weight, you might skip the avocado or substitute apple or pear.

Tabbouleh originated in the mountains of Lebanon, where it was a succulent salad of greens with a handful of bulgur added to give the dish body. Today, most versions of tabbouleh use lots of bulgur and a modest amount of parsley and tomatoes, but I stick to the Lebanese way, using a lavish amount of vegetables in proportion to the cracked wheat.
Fast Fact: Bulgur is made from wheat berries that are steamed, dried, and cut up.
Quick Tip: Bulgur comes in three textures. Be sure to get the fine one for this recipe.

This healthy version of an American classic is good with sandwiches. Cabbage is a cruciferous vegetable providing indoles which may be related to a reduced risk of breast cancer.

This recipe comes from Augusta Stein, my stepson’s grandmother. She was known for her baking, especially this honey cake. The recipe is classic in its use of coffee, citrus zest, and nuts. I have made one change, substituting apple sauce for oil, which makes the cake less sticky. This cake keeps at room temperature for several weeks, so you can always have a homemade treat on hand.
Fast Fact: Buckwheat honey comes from the same plant as the grain also called kasha. It has a unique, robust flavor that is also less sweet than other kinds of honey. Natural food stores like Wild Oats Market are likely to have it.
Quick Tip: If you like, use lemon in place of orange zest, and blanched almonds rather than walnuts.

Kugel (KUH-ghel), a savory baked pudding, is another dish traditional among Jews from Eastern Europe. There are many kinds of kugel, including potato, sweet potato, carrot or noodle. Some are so sweet I would serve them only for dessert. This one includes white and sweet potatoes, carrots, and raisins for a touch of natural sweetness.
Fast Fact: Botanically speaking, most of the tubers we call yams are actually sweet potatoes.
Quick Tip: Soaking the raisins in some extra orange juice brings out their sweetness

Similar to a Moroccan tagine, this stew is great dish to make ahead and reheat. Using breasts with the rib keeps the meat more moist. I find that wildflower honey has the most neutral flavor, while mesquite honey adds a nice smoky note. If using saffron feels intimidating, use 1/4 teaspoon ground turmeric instead.
Fast Fact: Cinnamon and ginger add more than flavor. They also have proven health-enhancing benefits.
Quick Tip: To peel the tomatoes, I use a vegetable peeler with a serrated blade. This eliminates dropping them into boiling water until skin splits.