Replace butter with olive oil when sauteing vegetables, chicken, fish or other lean proteins. Use as the base for salad dressings along with vinegar and fresh herbs and seasonings. You can even drizzle olive oil on popcorn. And don't forget, you can always munch on olives for similar health benefits. But, as with all things, moderation is key, particularly since olives and olive oil are high in calories.
2 onions, finely chopped
1 cup olive oil
2 to 3 garlic cloves, finely chopped
1 green pepper, thinly sliced
2 pounds of fresh green beans, washed, ends trimmed
2 cups of tomatoes, peeled, finely chopped
1 small bunch fresh parsley, finely chopped
1/4 cup of water
Saute the onions in oil in a large pot until translucent. Mix in garlic and cook for a few seconds. Mix in the rest of the ingredients. Lower heat to medium, place lid on pot, and simmer 50 minutes or until beans are tender. If needed, add more water while cooking. Serve warm.
1 1/2 pounds of spinach or other leafy greens*, washed, stems trimmed
Freshly ground pepper
Extra virgin olive oil
2 lemons, juiced
1. Cook greens in 1 to 2 inches of salted boiling water. Boil for 10 to 15 minutes or until greens are tender.
2. Using tongs, move greens to a colander, squeezing out as much liquid as possible. Toss greens with salt, pepper, oil, and lemon juice to taste. Serve warm or at room temperature.
*Leafy greens to consider are dandelion greens, mustard greens, beet greens, endive, nettles, chicory, wild spinach, or broccoli rabe.
3 tablespoons of walnut halves
3 ounces manouri cheese*
1/8 cup of honey
1 fresh apple, sliced
1 fresh pear, sliced
1. Preheat oven to 375 degrees F. To toast nuts, place walnuts on a cookie sheet and bake for 6 minutes, shaking the cookie sheet after 3 minutes to flip nuts.
2. Arrange cheese on a serving platter. Drizzle with honey, scatter with nuts, and place fruit around cheese. Serve with a white or red wine.
*Manouri is a Greek cheese that can be found in specialty markets. Goat cheese, Brie, cream cheese, or farmer's cheese can be substituted.
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