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The Dish: Fruits and Vegetables … Low in Fat, High in Vitamins

The brassica family of vegetables, which includes Brussels sprouts, broccoli, cabbage, cauliflower, and kale, is one of your most powerful weapons in warding off many common diseases. All fruits and vegetables are valuable sources of nutrients that fight disease. They are naturally low in fat, cholesterol, calories, and sodium; but rich in potassium, fiber, folic acid, beta-carotene and vitamins C and K.


Prep time: 15 minutes. Cooking time: 15 minutes. Serves: 4 
2 tbsp peanut oil
½ tsp mustard seeds
½ tsp cumin seeds
Pinch of asafoetida powder (also know as Hing)
3 cloves garlic, minced
½ tsp ground turmeric
6 cups of fresh broccoli florets
Pinch of salt

In a heavy-bottomed frying pan over medium heat. Add oil, mustard seeds and toast, stirring. When they begin to pop like popcorn, add the cumin seeds and asafoetida. Stir, and as soon as the cumin seeds begin to darken visibly, add the garlic and turmeric. Stir again to incorporate the turmeric, then immediately add the broccoli and sprinkle with a little salt. Stir a few more times, to get the flavored oil all over the broccoli, then add a couple of tablespoons of water to the pan and loosely cover to allow broccoli to steam. When the broccoli is bright green and tender-crisp, lift the lid, turn the heat up to high and boil off any remaining water Stir one more time to get all of the garlic bits and spices on the broccoli and serve immediately, still piping hot.

Note: Other members of the Brassica family may be cooked in the same way.

Note: Asafoetida is an ingredient often used in vegetarian Indian cooking, but the recipe will still taste good without it.


Prep time: 15 minutes. Cooking time: 1 hour 15 minutes. Serves: 4 – 8
4 medium Russet potatoes
Pinches of sea salt
4 ripe avocados
2 cloves garlic, minced
1 medium yellow onion, diced
½ cup salsa
½ tsp sea salt
¼ cup chopped cilantro

Potatoes: Preheat oven to 425ºF. Bake potatoes in oven for 45 minutes. Remove potatoes from oven (allow to cool a little). Turn oven to broiler (high). Slice potatoes lengthwise and spoon-out potatoes, leaving ¼-inch remaining around sides of skins.

Return to potatoes to broiler, cut-side up, for 5 minutes. Turn over, and spray oil on bottom of skins and sprinkle with salt. Broil for about 10 minutes, flip over for another 5 minutes or until skins are nicely browned. Remove and stuff with guacamole!

Guacamole: Mash avocados and mix together with garlic, onion, salsa, salt, and cilantro in a medium bowl.

Note: These are great to serve as a main course with a side salad, or just serve as a side dish. Enjoy!


Prep time: 15 minutes. Serves: 4 – 6
1/2 cup orange juice
1/4 cup fresh lime juice, plus zest of limes
1 tbsp orange zest
2 tbsp honey
1/2 tsp ground black pepper
1/2 tsp kosher salt
1 cucumber, chopped small
2 cups Jicama cut into matchsticks
2 roasted beets, peeled and chopped
5 cups seedless watermelon, diced
About 5oz Chevré cheese

Whisk together orange juice, lime juice, honey, pepper and salt in a large bowl. Add the cucumber, jicama, roasted beets, watermelon and toss to coat. Divide and serve on individual attractive dishes. Crumble Chevré cheese over salad.



Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK


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