Tag Archives: Vitamins Supplements

Kale and Zucchini Pie


Kale is a leafy green vegetable related to mustards, broccoli and collards. It is incredibly packed with vitamins A , C and K, and is considered a great anti-inflammatory. It’s glycemic load is 3 ,This means it will not make your blood sugar spike .
But how does it taste?
It’s zippy and simply yummy in traditional soups and stews but, did you know it can take full center stage in a pie? Well it can! We added thin slices of yellow zucchini and cheese instead of a  pie crust top and presto!  A delicious , nutritious and figure friendly  is born . So from our kitchen to yours to enjoy : Kale and zucchini pie.


3 cups chopped kale
1 onion , chopped
2 eggs, lightly beaten
1/4 cup part skim ricotta
2 tbls olive oil
freshly grated nutmeg to taste
salt and pepper to taste
1 yellow zucchini or 2 yellow crooked neck squash , thinly sliced
1 pie crust ( bottom only)
1/4 cup grated parmesan cheese

Preheat oven to 320 degrees. Meanwhile in a large skillet, saute the onions with the oil, salt and pepper over medium heat  till slightly brown. Add the chopped kale and saute till slightly wilted. Turn off the heat and add the nutmeg, ricotta and the eggs. Mix lightly till incorporated.

Place the mixture in the bottom pie shell, distributing evenly, sprinkle  with the grated cheese, then top with the thin zucchini slices till all the mixture is covered. You can get as fancy or as simple as you like, stacking in a fan-like fashion or randomly.

Place in the middle rack of the oven and let bake for 40 minutes. Remove from oven , let cool slightly, slice and enjoy!

Variation: you can also make individual pies, just adjust cooking time to 25 minutes.

Old World Mashed Potatoes


We called them Old World Mashed Potatoes because they are done in a style that has been long gone, this is boiling the potatoes with the skin and using only 3 ingredients!  Before vitamins and supplements were developed, humankind stayed nourished with whole, natural , unprocessed foods, so why not give it a try? Keeping the skin on retains flavor, nutrients and gives and 2 grams of FIBER per potato! 

The best is that you cannot tell, these mashies are scrumptious and satisfying . They are a favorite at the holiday table and simple to prepare. Serve as a side dish with chopped parsley, chives or Pan Gravy. Enjoy!


Ingredients: for 6 to 8 servings

1 lb (about 8 ) red potatoes, washed, skin on
3 Tbls butter
1/4 cup milk
salt & pepper to taste

In a large pot boil the whole potatoes in salty water till fork tender. Drain potatoes, let cool till you can handle them and peel off skins. Place potatoes in a 6 qt pot, mash them and add salt & pepper, place the pot over medium low heat and add the butter and the milk. Stir till well mixed.
Serve immediately with chopped parsley, chives or Pan Gravy. Enjoy!