Black Kale and Tangerine Juice
By Mark Mulcahy
In January, many of us think about dieting - but I think about eating. Specifically, I think about eating lots of really good produce and making that the delicious primary source of my calories during this month of resolutions, when many try to change their relationship with food.
Depending on how much produce you already eat, this can either be really easy or a little bit challenging. Either way, I know you’re up to it and you may even find that it helps to make those diet-related resolutions easier to accomplish.
The first step to any successful program of adding more Melissa's Organic Produce
into your diet is to partner up with Melissa’s. You can always count on the quality and selection, as well as that peak flavor that keeps bringing you back for more.
Start by doing simple things, and work from there. For example, if you want to get more citrus into your diet, quarter a couple of Melissa’s Organic Tangerines
. Squeeze one quarter into your afternoon cup of green tea, and put the rest on a plate at your desk for your healthy afternoon snack. Alternately, buy a Pyrex hand juice squeezer and start each day with a glass of fresh tangerine juice - or add it to your favorite kale or chard recipe for an uplifting flavor.
Here one of my favorite tasty, easy recipes that I’ve adapted from this website
to get you started.
Black Kale and Tangerine Juice
3 tablespoons Olive Oil
1 medium Organic Yellow Onion
, medium dice
6 medium Organic Garlic Cloves
2 teaspoons Kosher Salt
¼ teaspoon Red Pepper Flakes (optional)
½ cup Freshly Squeezed Tangerine Juice
4 pounds (about 6-8 bunches) Organic Black Kale (Lacinato) - stems removed and leaves cut into bite-size pieces
Heat olive oil in large saucepan or Dutch oven over medium heat until shimmering. Add onion, garlic, salt, and red pepper flakes (if using) and cook until vegetables have softened, about 4 to 5 minutes.
Increase heat to medium high, add orange juice, and bring to a simmer. Add a few handfuls of kale and, as it wilts, continue to add a handful at a time, stirring constantly, until all the kale is in the pan, about 10 minutes. Continue to cook, stirring occasionally, until all the kale is wilted, about 2 minutes more. Season with salt and freshly ground black pepper. Serve immediately.
If you aren’t a big fan of greens but want to include more into your diet, dice them finely and add them to tuna or tofu salad - or mix them into your refried beans for your next burrito or taco night.
Try to include more than one new vegetable each day. It may be easier than you think! For instance, you can add organic spinach leaves, tomatoes, peppers, mushrooms and onions to pizza. Variety can make a big difference here too. Try veggie lasagna. Add fresh broccoli, green beans, corn or peas to a casserole or pasta. Make Thai food and serve the veggies with peanut sauce. Add lettuce, tomato, onion, sprouts and cucumber to burgers, wraps, hot dogs and tacos. Make a meal of raw veggies like organic baby carrots, pepper strips, broccoli and celery. Make a centerpiece of topped bell peppers filled with hummus, salsa, cocktail sauce, bleu cheese dip, peanut butter, or any of your favorite accompaniments.
As you can see, all we need is a little imagination to mix it up and make it fun, and eating healthy Melissa’s Melissa's Organic Produce
can easily become a regular part of our New Year’s routine.