What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Friday, December 25, 2009

A recipe from our ancestors ....Live Collard Greens and Kale Salad Topped with Beets Roasted in Garlic and Olive Oil

Merry Christmas and Happy Kwanza!
A recipe from our ancestors ....

Collard Greens, Kale, and Beets. I am talking old school health from our ancestors who believed that Mother Earth provided us with the necessary nutrients. Not cooked collard greens and kale until the nutrients are gone, nor pickled beets. Did you know that beets are naturally buttery tasting? Surprising isn’t it when you take away the pickled versions we see so often. I am talking one of my great-grandmother's key to living a healthy and athletic life (she walked daily in San Francisco until she died at 100!) Beets! She ate the greens of beet stems, ate beets, and drank the "pot-likker" of beets. Beautiful skin, and very mobile even at 100! Collards and Kale also have their nutritional value that is reserved when eaten raw as people tend to overlook, and consider collards and kale as something you just cook until it’s wilted. I adapted the "Live Collard Green" Salad from Chef Skai of The Yabba Pot in Baltimore, Maryland. Here's a video of Chef Skai making the salad: Live Collard Green Salad Video 

 I made my own adaptations below by adding Kale; using honey instead of maple syrup; and, adding Braggs Sprinkle (a 24 herbs and spices season with no salt). The Beets Roasted in Garlic and Olive oil is a recipe I found at Vegetarian Times and adapted to my creativity to make this dish an old school celebration of our ancestors who believed that Mother Earth provides us with what we need through live vegetables.

Live Collard Greens and Kale Salad Topped with Beets Roasted in Garlic and Olive Oil
Serving Size: 4-6

Cost: approximately:  $10.28

Cost per serving: $2.57 (based on 4 servings)

Nutritional Facts:

Collard Greens: an excellent source of the vitamins C, E, and A (all three are essential antioxidants). Collards are also an excellent source of folate and vitamin B6 to help protect against deformities and cancer.

Kale: High in Vitamin, C, Calcium, and Fiber. “Kale, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer…provide significant cardiovascular benefits as well (whfoods.com).”

Beets: Natural butter taste when even eaten raw. Protection Against Heart Disease. High Antioxidant characteristics. Believed to be the reason for Russian centenarians (those living over 100 years old!...I guess Great-grandma was right!).

Live Collard Greens and Kale Salad


6 Collard Greens leaves (washed and large stems broken off. Leave as whole leaves. Green Tip: Reserve the stems by freezing for a soup later)

6 Kales Leaves (washed and chopped coarsely)

3 cloves of minced garlic

1 small onion halved and sliced thin

1 tsp sea salt

1 tsp Braggs 24 herbs and spices sprinkle seasoning

1/8 to 1/4 cup of honey depending on taste

1/4 cup of extra virgin olive oil


Lay collard leaves on a cutting board, and roll them up tight in cigar rolls. Cut collard leaves in thin strips.

Add collard leaves and kale in bowl

Add the rest of the ingredients, and mix with your hands. It’s okay to mix with your hands. As our ancestors, you are adding love into what you prepare.

Top with sliced beets roasted in garlic and olive oil (recipe below). Serve.

Beets Roasted in Garlic and Olive Oil


6-8 medium beets(1-1/2 pound) washed , trimmed, and sliced with the skins on . The skins are nutient based also, so leave on. Green Tip: Reserve the stems and beet leaves for a salad (you can add to the Live Collard and Kale Salad above, or freeze for a soup)

2 tablespoons olive oil

6 cloves garlic, minced (2 tablespoons)


Preheat oven to 400 degrees F.

In an ovenproff dish, toss together with your loving hands the beets, olive oil, and garlic.

Bake 40 minutes, or until beets are tender.

Cool by remaining in dish.

Place on the beets with the garlic and olice oil on a bed of the Live Collard Green and Kale Salad above and serve.

Peace to our ancestors, and let us remember their recipe gifts from Mother Earth.

~ Peace and Love, Sister Vegetarian

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