The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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WHFoods Menu: 5-Minute Chopped Vegetables
Sweet red onion, savory collard greens and broccoli cook together in one pot. Because our "chopped" technique is essential for great flavor and nutrition, we have two options for preparing the vegetables, either hand-chopping or using a food processor.
  Prep and Cook Time: 15 minutes

Ingredients:
  • 1/4 lb, about 2 cups collard greens, sliced thin, tightly packed
  • 1-1/2 cups broccoli, chopped fine
  • 1/2 cup red onion, thinly sliced
  • 1 TBS extra virgin olive oil
  • 1 TBS lemon juice
  • 1 small clove garlic, chopped or pressed
  • Sea salt and pepper to taste
  • Optional for more flavor:
  • 2 TBS diced avocado
  • 1 tsp pickled jalapeno, minced
  • 1/2 cup diced fresh tomato
  • 1-2 tsp chopped or ground pumpkin seeds

Directions:

Fill the bottom of the steamer with 2 inches water and heat, covered. Method 1: Hand chop

  1. Slice red onion thinly. Press or chop the garlic.
  2. Remove tough bottom part of stem from collard greens. Roll several collard leaves together into a log shape, and slice leaves very thinly, then cut crosswise 4-6 times into 1/4" inch pieces (this step is very important for flavor). Tightly pack leaves to measure 2 cups.
  3. Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4 inch, even pieces.
  4. Let vegetables sit 5 minutes before steaming.
  5. Layer the vegetables in the steamer, onions first, then broccoli, and collards last.
  6. Cover with tight-fitting lid and steam for 5 minutes, until bright green. (After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked.) If you prefer a more mellow flavor from the garlic you can add it to the vegetables during the last minute of cooking.
  7. Transfer to a bowl and toss with olive oil, lemon juice, garlic (if you did not add to cooking vegetables) and salt and pepper, and to taste (plus any optional ingredients desired).

Method 2: Food Processor

  1. You will need a food processor with at least an 8 cup capacity. Use the s-blade.
  2. Slice red onion thinly and set aside. Do not food process the onion.
  3. Chop or press garlic and let sit for 5 minutes.
  4. Remove tough bottom part of stem from collard greens. Roll several collard leaves together into a log shape, and cut into 1/2 inch slices.
  5. Separate broccoli florets with small stems from large, thick stem. Chop florets and stems into even 1 inch pieces. Tightly pack to measure 1-1/2 cups.
  6. Let vegetables sit 5 minutes before steaming.
  7. Mix the broccoli and collard greens together. Working in 2 batches, place vegetables in the processor together and pulse 4-6 times, until everything is evenly chopped in small pieces (about 1/4 inch). Remove any large pieces and process again. Be careful not to over-process the vegetables, as they will become mushy when cooked.
  8. Place sliced onion in the steamer and top with processed vegetables. Cover with tight-fitting lid and steam for 5 minutes, until bright green. (After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked.) If you prefer a more mellow taste of garlic you can add it to the vegetables during the last minute of cooking.
  9. Transfer to a bowl and toss with olive oil, lemon juice, garlic (if you did not add to cooking vegetables), and salt and pepper to taste (plus any optional ingredients desired).
Serves 1

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel or slice tough skin off the stem. Chop stem into 1/4 inch pieces (or chop in food processor) and steam along with other vegetables.

If you can't eat all the vegetables in the side dish, they make a great addition to the egg breakfasts in the menu.

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