Ming Choy Bok Choy

Ming Choy and Bok Choy are part of the family of super foods known as Cruciferous Vegetables. 

Above photo shows pesticide-free Ming Choy growing in the Beasley Farm fields.

Packed with anti-oxidants, anti-inflammatories, minerals, phyto chemicals and vitamins, these flavorful veggies are versatile and delicious! 


For easy-to-read information, just click Cruciferous Vegetables.

Stir Fried Ming or Bok Choy is a great way of enjoying the entire plant, stalk and leaf.

Prepare your Choy by cleaning, rinsing, and draining. Roll leaves for easier chopping. Let stand for a few moments to allow the phytochemicals to activate. Then stir-fry to suit your family's taste.

Stuffed Cabbage Leaves - Mexican Style

Easy Enchilada Sauce

Compilation of Recipes, some courtesy of Emeril Lagasse

Photos from Jack’s Kitchen

Show: The Essence of EmerilEpisode: Quick Mexican Sauces

Ingredients

• 3 tablespoons vegetable oil

• 1 tablespoon flour

• 1/4 cup chili powder

• 2 cups chicken stock

• 10 ounces tomato paste

• 1 teaspoon dried oregano

• 1 teaspoon ground cumin

• 1/2 teaspoon salt

Directions

In a medium saucepan heat oil, add flour, smoothing and stirring with a wooden spoon. Cook for 1 

minute. Add chili powder and cook for 30 seconds. Add stock, tomato paste, oregano, and cumin. Stir 

to combine. Bring to a boil, reduce heat to low and cook for 15 minutes. The sauce will thicken and 

smooth out. Adjust the seasonings. Serve atop your favorite enchiladas.

Chicken Stuffing

• Cook Time Approximately 15-30 minutes

• Yields 12 rolled, stuffed cabbage leaves, 12 servings

Ingredients

• 3 tablespoons olive oil

• 1 whole chicken, boiled in seasonings and deboned.

• Salt and pepper

• 2 teaspoons cumin powder

• 2 teaspoons garlic powder

• 1 teaspoon Mexican Spice Blend

• 1 red onion, chopped

• 2 cloves garlic, minced

• 1 cup frozen corn, thawed

• 1 whole green bell pepper, coarsely chopped

• 1 whole red bell pepper, coarsely chopped

• 4 canned chipotle chiles, seeded and minced

• 1 (28-ounce) can stewed tomatoes

• 1/2 teaspoon all-purpose flour

• 1 1/2 cups enchilada sauce

Directions

Boil chicken until cooked completely. Store broth for future recipes. Set chicken aside to cool slightly, 

while chopping other vegetables for the recipe, or making a salad to go with meal. Debone and shred 

chicken, tossing it with the seasonings. Set aside. 

Sauté onion and garlic in chicken drippings until tender. Add corn and chiles. Stir well to combine. 

Add canned tomatoes, sauté 1 minute.

Add shredded chicken to sauté pan, combine with vegetables. Dust the mixture with flour to help set.

Blanch cabbage leaves. Spoon 1/4 to 1/3 cup chicken mixture in each cabbage leaf. Roll over filling, 

place 6-8 stuffed cabbage leaves in each pan with seam side down. Top with enchilada sauce (and 

optional cheese).

Bake for 20-25 minutes in a preheated 350 degree F oven until cabbage leaves are hot (and cheese 

melts). If desired, garnish with cilantro, scallion, sour cream, sliced olives and chopped tomatoes before

 serving. Serve with Spanish rice and beans, or suitable vegetable and salad.

Roasted Broccoli Soup - low fat

3 heads fresh broccoli 

1 onion, cut into wedges

2 cloves garlic, peeled

4 cups chicken broth or stock (or broth of your choice)

salt and pepper, to taste

1/8 teaspoon Cajun Seasoning (if desired)

NOTE: if not watching fat intake, add 1/2 cup shredded cheese (whatever your favorite is)

Preheat oven to 400F. 

Cut the broccoli into florets and place them on a lined cookie sheet, with onions and garlic.

Lightly sprinkle Extra Virgin Olive Oil on the top of the vegetables. Bake for 20 minutes until vegetables are soft. 

While the vegetables are roasting, heat the chicken broth. Bring to a boil and reduce the heat. Cook covered on very low until vegetables are ready.

Add the vegetable mixture to the broth. Set aside to cool slightly. 

Puree it, in batches, in the blender until very smooth. (see NOTE below)

Return puree to the pot and add Cajun Seasoning, and salt and pepper to taste. Simmer for 10 minutes. Ladle into bowls and serve, sprinkled with shredded cheese.

NOTE: Be careful when using the blender with hot liquids. Hold blender cap down securely, and only fill blender half way.

Cream of Broccoli Soup

Cream of Broccoli Soup

Rich in vitamins A, C and K, and a host of other vital nutrients, broccoli can help reduce chances of cancer. Cream of broccoli soup will please even those who turn up their noses to more traditional broccoli dishes.

Serves   4

  

Ingredients:

1 tablespoon butter, melted

1/2 medium onion, chopped

1/4 cup melted butter

1/4 cup flour

2 cups half-and-half

2 cups chicken stock or bouillon

1/2 pound fresh broccoli

1 cup carrots, julienned

salt and pepper to taste

1/4 teaspoon nutmeg

Directions adapted from Panera Bread:

Saute onion in butter. Set aside. Cook melted butter and flour using a whisk over medium heat for 3-5 minutes. Stir constantly and slowly add the half-and-half. Add the chicken stock whisking all the time. Simmer for 20 minutes.

Add the broccoli, carrots and onions. Cook over low heat until the veggies are tender for 20-25 minutes. Add salt and pepper. The soup should be thickened by now. Pour in batches into blender and puree. Return to pot over low heat and stir in the nutmeg and serve.

Top with grated cheese if desired.

TIP: Since the broccoli is pureed, feel free to use stalks for this soup, saving the florets for another meal.

NOTE: Easy recipe - use your favorite corn muffin/bread recipe, or use a mix.

 Broccoli-Cheese Mini-Muffins
Makes 20 servings

Cooking oil spray
1 1/2 cups broccoli pieces
1 large egg
1/3 cup skim or low-fat milk
1/2 cup finely shredded sharp Cheddar cheese
1 package (8 1/2 ounces) corn muffin mix

Preheat oven to 400 degrees. Spray two 12-cup 

mini-muffin tins well with cooking oil spray.

Place the cut broccoli in a 2-cup glass measure and 

microwave, uncovered, on high, for 1 minute.

Meanwhile, break the egg into a 2-quart bowl and 

beat with a whisk or fork to break it up. Add the milk and 

beat well to blend. Stir in the cheese.

Stir in the muffin mix just until 

the dry ingredients are moistened.

Remove the broccoli from the microwave and press out any excess water. 

Finely chop the broccoli and add it to the batter. Using a 

tablespoon or a cookie-dough scoop, fill the prepared 

muffin cups about two-thirds full. When the batter is used up, 

fill the unused cups halfway with water, to prevent burning.

Bake in the middle of the oven until the muffins just 

begin to brown around the edges and spring back 

when touched, 12 to 14 minutes. Serve warm.