No Insurance, No Problem. Reasonable Rates with Dr. Repetto – NYC Chiropractor / Applied Kinesiologist

Hi!, I’m Dr. Vittoria Repetto, a native downtown New Yorker and Doctor of Chiropractor and an Applied Kinesiologist who has been in practice since 1987. And recently a Neuro Kinetic Therapy practitioner.

I treat the whole person, not just your symptoms. I know that balancing your structure, your biochemistry and your mental outlook all contribute to your well-being.

Each of my 75 minute long wellness sessions is unique and composed of interrelated holistic therapies that work together to achieve maximum benefits.

I am not affiliated with any insurance network.

If I belonged to a network I would have to see patients in an assembly line fashion (10-15 minutes). I would not be able to take time to, for example, balance the muscle pull on your spine or extremities or to do cranial sacral work or acupressure work or talk to you about your nutritional needs or suggest exercises or lifestyle changes related to your condition.

Therefore I ask that my patients pay me directly and I fill out their insurance claim form and they get reimbursed by their insurance company if they are allowed to go “out of network” by their policy.

I charge $150 for the initial visit which includes consultation, examination and treatment and the $120 for the following visits.

The fees for my practice are moderate by New York City standards; most doctors offering similar therapies charge $ 200 to $300 for their visits and spend less time on each visit .

My fees can be paid in cash and check (no credit cards). Payment is expected at the time of service..

Services include:

  • Spinal Manipulation
  • Extremity Manipulation
  • Jaw (TMJ) Manipulation
  • NeuroKinetic Therapy
  • Cranial – Sacral Work
  • Chinese Five Element Energy /Acupressure Therapy
  • Organ Vascular & Lymphatic Therapy
  • Muscle Balancing
  • Emotional Balancing
  • Stress Reduction
  • Galvinic Therapy
  • Nutritional Consultation

Because of my Whole Person approach to wellness, I have helped patients with both short-term problems and long-term unresolved problems become free of their complaints.

And because I spend a good deal of time with you and because of my use of interrelated therapies, unlike a lot of doctors, I don’t require you to come in three times a week.

Some of the complaints that I have helped in the last 29 years are:

  • Musculoskeletal problems such as low back pain, neck pain, sciatica, carpal tunnel, rotator cuff problems, knee pain, muscle pains
  • Headaches, Migraines
  • High blood pressure, fatique, low energy, problems losing weight, dizziness, vertigo, poor memory
  • Digestive problems such as constipation, diarrhea, belching, bloating, difficulty with certain foods, heartburn,
  • Respiratory problems such as hyper-sensitivity to pollen, ragweed, etc, difficulty breathing, frequent colds, sinus problems
  • Immune problems such as frequesnt colds, flu, infections
  • Menstrual cramps, hot flashes, irregular cycles, etc

So if you  want to utilize non-pharmacological means of getting relief, please give me a call at 212-431-3724. I’m located at 230 W 13th St #1B, NYC 10011 (between 7th & Greenwich Ave)

I’m  also the writer of this  blog, in which I talk about chiropractic, applied kinesiology techniques, muscle balancing, my thoughts on nutrition and healing and as befits a foodie and a daughter of an Italian chef, even some healthy and delicious recipes.

 

 © 2012-Dr. Vittoria Repetto
 © 2016 – revised – Dr Vittoria Repetto
Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/NKT practice; please go to www.drvittoriarepetto.com.
And please check out the Patient Testimonials page at my  web site.

Free AK/Muscle Testing For Food Allergies/Intolerances – Sat May 28th

 

 

On Sat May 28th – this office will be offering free 15 minute AK-Muscle testing for Food Allergies & Food Intolerances from 3pm to 5pm.

Those wishing to participate need to make an appointment for a time slot for that day before Sat. May 28th. Please call 212-431-3724

Testing will be limited to Five (5) food substances that participants will bring to the exam. Participants are advised to bring a separate food to test not a combination substance, for example: whole wheat flour as opposed to a slice of bread.

Samples should be less than ½ an ounce and individually wrapped.

Participants are advised that testing will involve chewing of the food sample; so please do not bring any food that you have had previous serious reactions to such as swelling, coughing, trouble breathing, or any other anaphylactic (life threatening) reaction.

This office will ask that you sign a disclaimer stating:” I have been advised that the testing involves chewing certain food samples that I have bought to this test.

I have been told not to bring any food that I have had previous serious reaction to such as swelling, coughing, trouble breathing, or any other anaphylactic (life threatening) reaction.

I will not hold this office liable for any injuries or damages due to food testing/ingestion.

I have read and understood Dr. Repetto’s articles on Food Allerigies/Food Intolerances https://drvittoriarepetto.wordpress.com/2010/05/15/it%e2%80%99s-not-a-food-allergy-maybe-it%e2%80%99s-a-food-intolerance/ and her article on The Correct Use of Muscle Testing in Nutritional Evaluation in Applied Kinesiology https://drvittoriarepetto.wordpress.com/2010/01/17/the-correct-way-to-do-nutritional-evaluation-by-muscle-testing-in-applied-kinesiology/

I realize that this testing is for educational purposes only and does not replace laboratory testing for food allergies and food intolerances. I have been advised to always consult my health practitioner in matters of health and disease”

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic practice; please go to www.drvittoriarepetto.com.
And please check out the Patient Testimonials at the “Our Practice” page at the web site

A NYC Chiropractor Posts 2 Video Parodies on Conventional Medicine’s Response to Lipitor & Vitamin D

Watch the Lipitor paradox-funny yet sad truth. http://www.youtube.com/watch?v=GqdzJLOQM2I&sns=tw

Parody on conventional medicine response to Should I take vitamin D? http://www.youtube.com/watch?v=l1K3s0ir74Y&NR=1

Enjoy!!

 

 

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic practice; please go to www.drvittoriarepetto.com.
And please check out the Patient Testimonials at the “Our Practice” page at the web site.

 

Patient Testimonials on a NYC Chiropractor /Applied Kinesiologist/NeuroKinetic Therapist

 

The following testimonials are from “Patient Testimonials” page on our web site http://www.drvittoriarepetto.com

 

I have been receiving chiropractic treatments for more than 40 years.  During that time period, I had the opportunity to meet only two outstanding chiropractors.  Dr. Repetto is one of these two.

Dr. Repetto has an extensive knowledge base that allows her to “think-outside-of-the-box” and provide each patient with an individualized treatment plan.  Most importantly, she implements each patient’s plan in a caring and compassionate manner, and she consistently uses progress monitoring to adjust the plan as needed.

I highly recommend Dr. Repetto to all.

Donna V.

 Dr. Repetto is a unique individual with a breadth of knowledge and a determination to help her patients that is rare and valuable. If you are looking for a routine set of adjustments that each patient receives routinely, this is NOT the doctor for you. Dr. Repetto cares about the root cause of patients’ issues, and assesses and treats people holistically. She’s helped me improve movement, and recover from injury, and when i had a horrible bout of bronchitis she treated me daily.  This is a unique talent, motivated by the desire to help, not money.

Brian G.

 I have been seeing Dr. Repetto for almost 20 years. She is incredibly knowledgable and quite a gifted  healer. She has helped me structurally as well as nutritionally. Anyone looking for a comprehensive approach to healing, you will not be disappointed. I am so glad I found her!!

Samora S.

 I was first seen by Dr. Vittoria Repetto in the 1990’s for sciatica and lower back pain that was at the time very severe and limited my abilities to perform many of my daily activities. After several hour-long treatments with Dr Repetto, I am happy and grateful to say my  sciatica and lower back ache and pain went away and had not returned.

On Mother’s Day 2011, I suffered an extremely serious and almost fatal fall from a darken stairwell. I required several surgeries afterwards. However, I was left with weaknesses in both my hands and arms, terrible pain in my lower back and weakness in my hips.

I finally chose to see Dr. Repetto after a long absence to seek treatment for what seem as unfixable problems. In addition to using chiropractic and applied kinesiology, Dr. Repetto has now added neurokinetic therapy to her list of techniques What I now find is that I get immediate relief, effective zeroing in on my pain and more lasting results. I am always amazed by how much better I feel when I leave the office and how it brings true pain relief and health benefits that last.

An example of this was a limp I was experiencing after dealing with my mom in Florida who had a stroke. Dr. Repetto was able to diagnose and treat the limp in one visit and I literally was able to walk significantly better and the limp has not return.

I highly recommend Dr. Vittoria Repetto without reservation.

  J.Sanchez

 

I saw Dr. Repetto when my back went out unexpectedly 48 hours before taking a trip to Hawaii. I was scheduled for an appointment quickly and seen promptly. Dr. Repetto took a detailed medical history and gave me a thorough exam. She was able to get me out of pain with adjustment and massage and gave me exercises and strategies to manage pain for my trip. I was able to snorkle and hike Diamondhead without any issues thanks to her.

Ma KB

Nine years ago I went to see Dr. Repetto for a chronic lower back problem and now I can’t imagine life without her healing hands.  Currently she keeps me healthy and pain-free through regular chiropractic treatments while recommending nutritional supplements (when needed) to improve any health issues that might arise. Another miracle was performed by Dr. Repetto for a friend of mine that suffers from CLL leukemia, diabetes and heart problems.  Bedridden with a weak immune system, her doctors offered no help.  Desperate, I turned to Dr. Repetto who researched her symptoms and suggested specific nutritional supplements.  Within 24 hours of taking the supplements, her immune system was improving and is gaining strength with each day!  Dr. Repetto is a life-saver and a doctor you can trust!

Maria M.

I had a chronic back problem several years ago. I had been treated by physical therapy for a long time. Afterwards, I was not getting any better and did not want to continue. So I had stopped going.  One day while at work a co-worker had told me of a Chiropractor that he had seen for his own back problem. I decided to see the Chiropractor and what the physical therapist could not do she was able to do.

Ellen C

 I can vouch for Dr. Repetto! She’s been my chiropractor for about six years, and she just worked magic on an old injury.

I had to have surgery to reconstruct my shattered pelvis after a very serious accident in 2011. My surgeon warned me at the time that I would lose feeling on the front of my thigh because they would have to sever a nerve serving that skin. While I’m profoundly grateful to have regained 100% of my strength and range of motion, I’ve been mourning the loss of sensation in that large area ever since.. Damn!

I just had to have yet another surgery related to that same accident and I’ve had some concerns about post surgery nerve function in a muscle group adjacent to the numb skin on my thigh. I asked Dr. Repetto to check it out, and she also did some work on the numb area. I’m thrilled and astounded to be able to say that after she treated me the other night I seem to have suddenly regained sensation in a large portion of the numb skin area! Honestly, that should have been impossible. I don’t have full sensation yet. It’s kind of tingly, but I have another appointment with Dr. Repetto next week. Crossing fingers. It would be magical to regain that area.

Cheryl S.

 Dear Dr. Repetto,

Your treatment made all the difference for Leah for the two remaining weeks of her ballet courses. Leah said she followed your advice, keeping her arches iced and elevated at every opportunity and being careful to tone down on higher impact leaps and movements – such as the repetitive hops on pointe on one foot. She also did some segments of the corp de ballet group class work just in her ballet slippers. But, she was able to continue doing the pointe work for the classical ballet solo roles that the studio was teaching.

As I mentioned when we spoke that day, everyone else I’d called on the studio’s medical referral list didn’t have any appointment openings available for 2 or 3 weeks or more and I was really beginning to despair. Leah would have been sidelined for the entire remainder of the repertory course if she’d had to wait that long, which would have made her truly miserable, especially since she’d worked so hard helping to save up so she could attend the program.

Thank you again for your marvelous promptness in providing treatment to Leah on such short notice and for your generous provision of your time, kind follow-ups, and wonderful patient care.

Best regards,

Elizabeth T – Leah’s mother

 I truly wish to continue the treatments because of how amazingly conprehensive your style of practice is from ordinary Chiropractors.  I had no idea that ther was such a thing as an Applied Kinesiologist! It’s really awesome.  And I especially appreciate your nutritional service and approach- something I had never expected from a chiropractor!  But of course, it was no

surprise, it’s the reason why I knew I wanted you to be my Chiropractor. I had read your article and was sold!

It worked too! somehow I had a(n) (emotional) “release” during one manipulation which had me in an absolute  Zen state of hilarity for a good 1 -2 minutes or more!  Remember? I couldn’t stop laughing. I saw the irony of myself, everthing and everyone and how miniscule

things really are compared to TRUE brilliant,beautiful, unified, bright reality.  LOL! Holy Cow!  That’s the hallmark of a great body worker!

Tania E.

 “Dr. Vittoria Repetto is an excellent Chiropractor and Applied Kinesiologist. Her superb knowledge and ability to solve issues has helped relieve painful issues that presented in my life. Dr. Repetto is a caring, concerned healer. Her rates are so very reasonable and the service is priceless. I highly recommend Dr. Vittoria Repetto to attend to your chiropractic needs. She also offers vitamin, mineral supplements that really help increase energy and promote good health”

Donna Bungo

 I went to Dr. Repetto because I felt swollen and I knew this was not a weight gain. I was diagnosed w/ food allergies to oat, corn, wheat and soy. After extensive therapy, I was back to normal. In addition, I had gall bladder and thyroid problems, which Dr. Repetto has helped w/ chiropractic, acu-point therapy, proper nutrition and supplements. I feel like a new person.

Barbara Marino

 Vittoria – so I think you remember, and I want to THANK YOU for all your advice regarding gall bladder cleaning – I want to post about this too on Facebook and thank you, if that is OK – I had the six month followup on my gall bladder – and while I am not 100% clean, my doctor said he had never seen such rapid improvement – which he said had to be the diet on top of the Ursodial medicine – the scans are just incredible – from a gall bladder full of sludge and stones, to one with such a scattering of tiny sparkles, remnants of what was there and no edema or wall swelling and no issues with the bile ducts – I am still going to continue with ursodial another 6 months at least, and of course, olive oil, artichoke, healthy fats, mostly vegetarian and fish – but really the changes are incredible and what should take two years, took about 6 months – really thank you

Mike

 “It is not much of an exaggeration to write that Dr. Repetto has helped me get my complete health back, something that I have sought for over 20 years.

Many people who have known me for a long time, who meet me now, cannot help but comment on how healthy I look and act. I obviously wanted to be healthy for myself but I hope that how Dr. Repetto was able to help me, that others are similarly helped! Her understanding of the role that nutrition plays in one’s life has made me feel as if I were 3 years old again!

I have recommended her work to others who have also been greatly helped by her. I am certain that they will write glowing recommendations based on how much she has helped them. The most important aspect of her work is the time and commitment she will dedicate to your health, if you are also willing to do so!”

Tricia Mullen

 Suffering from lower back problems for 2 years, bulging and herniated discs – I was at my wits end! I’ve been to physical therapy and chiropractors, but within weeks, I was back to where I started, crippled, body out of alignment and in pain! I arrived at Dr. Repetto’s office with very little knowledge of kinesiology, quite nervous and hoping for some relief. Within one week I started feeling better both physically and emotionally. She’s also developed a program of nutrition, exercise and vitamins to improve my whole being. It’s now been several months with no back pain. Dr. Repetto’s experience and knowledge in treating the whole body is unmatched. I trust her implicitly and know I’m in the very best of hands. She truly has the gift of healing!

Maria McIsaac

 I know Vittoria for so many years now, and I cannot be happier for knowing that I can always rely on her. She is not only a great chiropractor, she is a nutritionist, a consultant and most important someone who really cares about you and your well-being. You can call her anytime, she is always there for you. She is honest and deeply concerned about your problems: she is the kind of doctor that every doctor, in any discipline, should be, but unfortunately is not anymore. I highly recommend her!!!

Laura Caparrotti

 Dr. Vittoria Repetto has been an amazing health professional who has not only helped me in dealing with back pain but in strengthening my back, posture and my vitamin needs. She will take care of you and spend time with you as no other chiropractic doctor I have ever known. I cannot say more about her professionalism and… her awesome approach to healing! You will be amazed as well. I have known her since 1990!

Jesus Sanchez

 Dear Dr. Repetto,

Since you treated me, I have learned what my problem actually was (not what other doctors were “saying” it was) and I have been feeling better with what seemed like a chronic condition for many years. I guess I’m shocked that other doctors did not understand, or care to take the time to understand what was going on and you did. Thank you for your insight and your skill. The exercises you gave me, as well as the supplements, have made my leg feel stronger and I no longer wake up in the middle of the night in pain. Thanks so much.

Clare Ultimo

 Dr. Repetto is a really great doctor and person who I have had the pleasure of knowing and seeing for 20 years. My mother, myself and now my wife are all patients. She is an expertly skilled chiropractor who has provided us with great relief. She is knowledgeable and caring, which is what makes her so good at her job. She is also very helpful regarding nutrition and exercise. Thanks very much Dr. Repetto for all the help you have provided me over the years and will continue to provide.

Matthew Shorr

 I have been visiting Dr. Vittoria Repetto for my chiropractic needs for the last two years. I initially went to her for upper back problems. I am pleased to report that she has completely rid me of upper back pain. As a bonus, Dr. Repetto was also able to cure a nagging shoulder problem that had bothered me for several years. I had lost complete range of motion in my left shoulder and had started to wonder if I would need surgery. After 4 visits over the course of about a month and a half, I regained full range of motion and my shoulder hasn’t bothered me since. That was about nine months ago. Dr. Repetto has also helped me with wrist problems related to computer use. I highly recommend Dr. Repetto to anyone with back problems or joint problems in any area of the body. She is the very best.

Kim M.

 I came to Dr. Repetto to help me deal w/ chronic neck and shoulder pain, TMJ and an ear that was constantly popping. One day, following my first two visits, it struck me that my neck no longer hurt, and my ear no longer pops. The TMJ is better too. Thanks, Doc.!

Martha Colby

 As a member of PHI and a subscriber to Post-Polio Health, I would like to respond to your query concerning chiropractors. I have personally been to a number of chiropractors and have found that, as in all of the health care professions, dramatic variations exist among the practitioners and the types of treatments offered. Fortunately, I found an expert chiropractor in New York, Dr. Vittoria Repetto who treats patients with gentle chiropractic manipulation, applied kinesiology (muscle balancing and strengthening work), acupressure, nutrition, etc. I believe it is important that you clarify your goals when seeking chiropractic care. My personal results with my chiropractor during the last years have been outstanding. I have increased my walking ability and am much stronger. Don’t be discouraged — I went to many orthopedists, podiatrists, physical therapists and other chiropractors before finding a chiropractor that had the extraordinary knowledge and techniques to make a vast improvement in my quality of life.

Tammy Raum   Printed in: http://www.post-polio.org/net/help3.html

 Before I came to see Dr. Repetto, I had constant shoulder and neck pain. I had been told I should not play golf (a passion of mine) and that I may need an operation.

I am happy to say that Dr. Repetto has gotten me to a point where I am practically pain free and more important playing golf without any problems. And I certainly don’t need an operation.

I can not say enough about Dr. Repetto. If you are looking for a doctor who truly listens to you and one who will treat the whole person and not just symptoms, she is definitely the doctor for you.

Connie B.

 Dr. Vittoria Repetto is a gifted and patient-friendly chiropractor who works in an airy, upbeat and comfortable office on West Broadway just south of Canal Street. Years of dedicated practice and a nature talent allow her to adapt a full range of chiropractic procedures to each patient’s special needs. Her treatments inevitably leave one with a feeling of heightened energy, and can result in direct relief from physical pain. In addition to spinal, cranial, muscle stretching and acu-point therapies, all provided with a consideration of the client’s general medical condition, Dr. Repetto offers expert advice on nutrition and exercise in terms of individual lifestyles.

Anthony B.

 I have been to many chiropractors for many different health problems such as my asthma over the course of 30 years. I was new to the New York area and had not seen or known of many doctors here.

When my problems became unmanageable, I sought out and, by some miracle, came upon Dr. Vittoria Repetto. I called her and she was able to accommodate me that same day. After my first treatment, there was a profound difference in my overall wellbeing. I was truly shocked. Even my family noticed that I was improved and all were impressed after only the first time.

I continue to improve as Dr. Repetto works with me and treats me in the many areas of chiropractic including applied kinesiology, acupressure therapy and nutritional support. She takes time with each patient, explains everything to you and makes sure you are taken care of and treated with dignity. I believe it is imperative to treat the whole person and not just the symptom.

Dr. Repetto is a true healer and becoming her patient was one of the most important and most intelligent things I have done for myself. If you want to find a doctor to work with you, to help yourself feel better and improve your overall wellbeing, then you must call Dr. Repetto and set up an appointment to see her.

Anika C.

 Vittoria is concise, and through. Her authoritative manner and expert skill combined with warmth and humor made for a wonderful experience. Her offices are professional and comfortable. She always goes the extra mile suggesting any necessary nutritional supplements, as well as updating you regularly with the latest articles, or papers pertinent to the health/body issue you present her with.

Lucia Rossman, Owner, Digi Dog Design

 I strongly recommend Dr. Repetto. She is a great chiropractor and applied kinesiologist and has a gift for finding the cause of problems and how to fix them quickly and efficiently. She is also a great nutritional/lifestyle coach whose guidance has definitely helped my overall well being.

Maria Lapachet

 

 ©Revised: Dr Vittoria Repetto

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic/ NKT practice at 230 W 13th St., NYC 10011; please go to www.drvittoriarepetto.com

And please check out the Patient Testimonials page on my web site.

 Want to be in the know on holistic information and postings? 

https://www.facebook.com/wvillagechiropracticappliedkinesiologynkt/

Or join me at Twitter: www.twitter.com/DrVRepetto

How an Applied Kinesiologist Uses Neuro Lymphatics to Improve Health

First before we talk about Neuro-lymphatics, we need to talk about lymphatics and the lymphatic system, what they are and their role in your health.

Lymph is a clear colorless liquid carrying microscopic particles such as white blood cells, food, protein, and other substances such as water necessary for the cell’s health; also it may contain bacteria , viruses, toxics and other foreign material. This lymph is collected by a system of collecting tubes located near our organs, and muscles that drain the lymph is called the lymphatic system.

In this system of collecting tubes are lymph nodes; lymph nodes produce a type of white blood cell that engulfs and destroys invaders like bacteria or viruses. The lymph nodes are concentrated in areas such as the neck, shoulder axilla, elbow, groin, behind the knee, and in the abdomen. Most people at one time or another have had swollen glands around the neck; the lymph nodes are actively helping to control the infection

So your lymphatic system has two major functions: to maintain the fluid balance in our bodies and to help w/ our immunity.

There are neurologically controlled muscle fibers in the large lymph vessels. Contraction of the vessels helps propel lymph drainage into the venous system.

Neurologic reflex points thought to affect lymphatic drainage were developed by an osteopath, Frank Chapman, in the 1930s who believed that manipulation of tender spots in the body could increase lymphatic drainage in different organs and improve health

Goodheart who founded Applied Kinesiology started working w/ Chapman’s points and found that working these points also affected muscles as well as organ drainage. Goodheart started observing (for example) that points for stomach drainage also helped the pectoralis clav. muscle. Goodheart continued his research and found that there was a organ-muscle- lymphatic connection for each organ and muscle.

chapman reflexes

For example: let’s talk about muscular imbalance and postural distortion in the upper chest and neck region. Imbalance in this area may interfere with the proper movement of one’s rib cage in respiration. Movement of the rib cage, along with diaphragm contraction, makes a major contribution to lymphatic drainage; it is especially important in the vital function of lung lymphatic drainage.

Chronic muscle strains & back pain, chronic infections, how much water is the patient drinking, poor circulation, nighttime urination, morning stiffness, tingling in extremities. allergies are all clues to an Applied Kinesiologist that the lymphatic system may be involved and that stimulation of neuro-lymphatics points are needed to help the patient.

 

 © 2011-Dr. Vittoria Repetto

 

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic/ NKT practice at 230 W 13th St., NYC 10011; please go to www.drvittoriarepetto.com

And please check out the Patient Testimonials page on my web site.

 Want to be in the know on holistic information and postings? 

https://www.facebook.com/wvillagechiropracticappliedkinesiologynkt/

Or join me at Twitter: www.twitter.com/DrVRepetto

Recipes Using Cruciferous Vegetables

Cruciferous vegetables may play an important role in cancer prevention. They contain indole-3-carbinol (I3C) which changes the way estrogen is metabolized, possibly preventing estrogen driven cancers. And also helps metabolize testosterone, possibly preventing prostate cancers.

In addition, they contain a phytochemical known as isothiocyanates, which stimulate our bodies to break down potential cancer causing agents.

Cruciferous vegetables are also known for their important antioxidants, called sulforaphanes, and are high in fiber, vitamins, and minerals.

The following veggies are included in the cruciferous family:

arugula, brussels sprouts, bok choy, broccoli, broccoli rabe, cabbage (white, savoy & red), cauliflower, chinese cabbage (napa), choy sum, collard greens, daikon, kale, kohlrabi, mustard greens, radish, rutabaga, turnips, and watercress.

cruciferous-vegetables

*NOTE – it is preferable to choose organic veggies, fruits, fresh or dried beans (soak the dried beans overnight…then boil until tender), when possible. All oils should be “cold pressed.” For olive oil, please choose “extra virgin” (may also be called “first cold pressing”). Coconut oil should be labeled “virgin” and “organic.”

The recipes below use low glycemic ingredients.

Dairy is usually optional, except in a few recipes. Dairy alternatives are suggested when appropriate. Most recipes are not too involved, although a few may take a little longer. These are worth the extra work! You can often used leftover veggies in many recipes, or use your imagination and embellish your own

Breakfast Recipes

Scrambled Greens – yields 1serving

Increase the amounts as needed for more servings.

2 large eggs

1 tsp. olive or grapeseed oil

salt and pepper to taste

¼ tsp. dried basil or oregano or 1 Tbsp. if using fresh herbs

½- ¾ cup finely chopped kale or baby bok choy

Watercress for garnish, optional

Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat a frying pan, over medium heat and add ½ tsp.. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining ½ tsp.. oil to frying pan and return to heat. Add eggs and let set for a moment; then stir while cooking for about 1 minute. Return greens to pan; mix and stir eggs and greens until cooked to your liking. Serve immediately, garnished with optional watercress.

Veggie Parmesan Eggs – yields 2 servings

You may omit the parmesan and mozzarella cheese if you are avoiding dairy. This recipe is great for using up small bits of leftover veggies. If you have no leftovers, then sauté your choice of veggies in a tsp. of olive oil before cooking the eggs.

4 large eggs

2 Tbsp.. grated parmesan cheese, optional

Salt and pepper to taste

½ tsp.. dried tarragon or basil, ( use more if herbs are fresh)

1 tsp. olive oil

4 scallions, minced

1 clove garlic, minced (optional)

¾ cup cooked leftover diced veggies (preferably greens or broccoli, but any veggies are fine)

6-8 cherry tomatoes

1 Tbsp.. grated mozzarella, optional

½ avocado, sliced (for garnish)

Beat eggs with parmesan, salt, pepper and tarragon or basil. Set aside.

Heat a skillet over medium heat and add olive oil. Sauté scallions just until softened, 1-2 minutes; then add garlic, stirring for 1 more minute. Add cooked veggies and stir-fry over medium-low heat until warmed through. Add eggs and let sit for a minute before stirring to desired consistency. Stir in mozzarella and cherry tomatoes for only 1 minute and remove to a serving plate. Garnish with sliced avocado and serve immediately.

Appetizers:

Popcorn Kale – yields approximately 6 appetizer servings

1 bunch kale, any variety

2-3 Tbsp. olive oil

Sprinkle of sea salt

Fold the kale leaves in half along the stem and use a sharp knife to trim off the stem part. Then cut into 2-3 inch pieces. In a large bowl, toss kale with olive oil (the amount depends on the size of your bunch of kale), mixing well to coat all the leaf pieces. Spread on a cookie sheet and roast at 375 degrees for 5-7min. Gently turn the pieces over and bake for another 5-10 min., being careful not to burn, but being sure they crisp up. Sprinkle lightly with sea salt and enjoy. The pieces should come out crunchy; leave them in the oven a little longer if needed.

Cauliflower Popcorn – yields approximately 8 appetizer servings

It can be served fresh out of the oven or at room temperature.

2 Tbsp. olive oil, approximately

¾ – 1 pound (approximately) cauliflower

Salt to taste

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1 inch florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with sea  salt and serving. This may also be served at room temperature.

Spinach or Kale Dip – yields 2 ½ cups

2 tsp.. olive oil

2 shallots, chopped

1 small onion, diced or 4 sliced green onions

1 Tbsp. minced garlic

8-0z fresh spinach or kale leaves

2 tsp. lemon juice

1 cup Greek yogurt

½ cup crumbled feta cheese

2 Tbsp. chopped fresh dill

¼ tsp. salt (only if needed)

Freshly ground black pepper to taste

In a wok or large sauté pan over medium heat, cook shallots and onion in olive oil for 3-4 minutes. Add garlic and sauté for another minute. Add spinach or kale and cook until wilted. If using kale you will need to cook it for a few more minutes than the spinach until it softens. Scoop mixture into food processor and pulse until almost pureed. Add remaining ingredients and pulse once only. Add black pepper to taste.

Hummus – yields about 1½ cups

Cooked 15 oz of cooked chickpeas or 1 (15-oz.) can chickpeas, drained and rinsed

¼ cup sesame tahini

2 Tbsp.. lemon juice

1-2 cloves garlic (more if desired)

¼ tsp. sea salt

1 Tbsp olive oil

1 tsp. ground cumin, optional

Puree all ingredients, except cumin, in food processor or blender. Taste and add more salt or garlic as needed. If using cumin, add and re-blend. Store in refrigerator up to 1 week.

Use with cruciferous crudités and whole grain crackers or tortillas or whole wheat pita.

Walnut Spread – yields about 2½ cups

1 lb.  of cooked chickpeas or (15-oz.) can chickpeas, drained and rinsed.

1 cup chopped walnuts

1 cup lightly packed fresh basil leaves

¼ cup olive oil

2 Tbsp.. lemon juice

¼ tsp.. each sea salt and pepper

In food processor, process ¼ cup water with remaining ingredients. Scrape down sides and add more liquid as needed to make a smooth mixture. Store in refrigerator for 4-5 days. Serve with cruciferous crudités (or any raw veggie you like) and whole grain crackers or pita bread.

 Marinated Crucifers and Friends

This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

Marinade

½ cup olive oil

¼ cup balsamic vinegar (any vinegar is fine)

1 tsp. each dried oregano and basil (or 2 Tbsp. chopped fresh)

2 cloves garlic, slivered

½ tsp. sea salt

Veggies

1 head of broccoli, blanched for 2 minutes

1 head of cauliflower, blanched for 2 minutes

1 (15-oz.) can hearts of palm, drained and cut into ¼-inch slices

½ lb. black olives

½ lb. mushrooms, cleaned and quartered

Mix marinade ingredients in a jar. Steam or blanche broccoli and cauliflower until just tender but not soft. Mix with remaining veggies in a large bowl and pour marinade over. Mix well and marinate at least 8 hours (toss frequently). Serve with toothpicks.

Leftover marinade may be used as salad dressing.

Soups

Kale and Sweet Potato Soup – yields approximately 8 servings

1 medium onion, chopped

2 clove garlic, minced

1 medium green pepper, chopped

¾ lb kale (stems removed and chopped fine

3 medium sweet potatoes

6 cups vegetable broth

1 tsp salt

1/2 can coconut milk

2 cups cooked brown rice

Combine onion, garlic, pepper, sweet potato, broth and salt in a large soup pot. Bring to a boil, reduce heat to low and simmer, partially covered about 20 -25 min. when potatoes are fork-tender add coconut milk and simmer for 5 minutes. Add kale and cook for about 5 minutes, until kale is softened.

Beans and Greens – yields 4-5 servings

2 Tbsp.. olive oil

2 medium cloves garlic, crushed

1 large onion, chopped

1 bay leaf

1 stalk celery, diced

2 medium carrots, diced

1 tsp. sea salt

Freshly ground black pepper

6 cups water, vegetable, or chicken broth

2 cups cooked white beans (or 1 [15-oz.] can, drained)

½ lb fresh kale, bok choy,or collards (or a combination), chopped fine

In a 4-6 quart soup pot, sauté the onions in olive oil over low heat. When onions are soft, add bay leaf, garlic, celery, carrot, salt and pepper. Stir and sauté another 5 minutes. Add broth or water and cover. Simmer about 20 minutes. Add beans and your choice of greens. Cover and continue to simmer, over very low heat, another 15-20 minutes. Serve immediately or refrigerate and reheat.

Cauliflower Leek Soup – yields approximately 8 servings

2 large leeks (about 1½ lbs)

2 Tbsp.olive oil

1 large head cauliflower, divided into large florets

3 cups broth, chicken or vegetable stock, or water

1 cup (8 oz.) plain Greek style yogurt

Sea Salt and pepper to taste

Cut the leeks in half, lengthwise, and cut each half into ½ inch thick slices. Rinse well to remove any dirt stuck between the layers. Heat oil in a soup pot, and cook leeks over medium heat, stirring frequently until softened, but not browned. Add cauliflower and broth, stock, or water, and bring to a boil. Using broth or stock gives it a richer flavor.. Lower heat to a simmer and cook until cauliflower is very soft. Remove from heat and allow to cool slightly. Using a blender or food processor, puree about ½ the soup in batches, and return to soup pot. Stir in yogurt and mix well to combine. Season to taste with sea salt and pepper; gently reheat and serve. If you like a completely pureed soup, you may blend the entire pot, but it is nice to have some lumpier consistency.

Salads

Balsamic Mustard Vinaigrette Salad Dressing – yields 1 ¼ cups dressing

This is a basic vinaigrette that tastes yummy on all salads

1/4 cup balsamic vinegar

1/4 cup water

1 tsp.. Dijon mustard

Herbs (dried oregano, basil, parsley, tarragon, or any herb of choice) to taste

1/3 cup cold-pressed, extra virgin olive oil

1/3 cup flaxseed oil (or use all olive oil)

Sea salt to taste

Freshly ground pepper to taste

1 clove garlic, minced

Measure all ingredients, except oils, into a jar with a tight-fitting lid. Shake vigorously or use a whisk. When well-combined, add oils and shake again. Store in refrigerator. Mixture will harden while refrigerated. Remove and allow to soften 5-10 minutes before using. Use this dressing for any salad or any veggie you wish. You may double the recipe to keep some at your work place for a quick salad dressing. Remember to store in refrigerator.

Cabbage and Radicchio Slaw – yields 10-12 servings

Dressing:

2 Tbsp. orange juice

¼ cup pomegranate juice (you may freeze the rest of the bottle for later use)

1½ tsp. rice vinegar (unsweetened)

¼ cup olive oil

¼ cup healthy mayonnaise (Vegenaise)

1½ Tbsp. diced shallots

Salt and pepper to taste

Whisk juice, vinegar, and agave in a bowl; then whisk in oil, then mayo and shallots. Season with sea salt and pepper to taste. Chill at least 2 hours. (You may make this 1 day ahead)

Salad:

1 head Savoy cabbage, about 1lb, halved and sliced ¼ inch thick

1 head radicchio, about ½ lb., halved and sliced ¼ inch thick

1 large red or green bell pepper, thinly sliced

½ cup dried cranberries (no sugar-added and sweetened only with apple juice) for garnish

Mix prepared veggies in a large bowl. Shake dressing well and pour over veggies. Toss and garnish with cranberries. Serve immediately. Leftovers will store well in refrigerator.

Asian Salad – yields 10-12 servings

Dressing

2/3 cup grapeseed or canola oil

1/3 cup rice vinegar, (be sure to use „unseasoned‟ – no sugar added)

1 Tbsp. sesame oil

3 Tbsp. Dijon mustard

1 clove garlic, minced

1 3-inch piece of fresh ginger

Salt and pepper to taste

Whisk all ingredients together and set aside. This can be made up to several days ahead of time and stored in the refrigerator.

Salad

1 medium head of Napa cabbage, end cut off and cut into quarters

8 oz. bean sprouts

1 small jicama or daikon, peeled and sliced into thin pieces

1 bunch green onions, thinly sliced.

1 large red pepper, cut in half and sliced very thin

1 stalk of celery, sliced thin

½ cup slivered almonds

1 bunch cilantro, chopped, (set aside several Tbsp.. for garnish)

Slice each quarter of cabbage very thin and place into a large serving bowl. Add bean sprouts, jicama or daikon, green onion, pepper and celery and mix well to combine. Add half the cilantro and half the dressing and toss well. Allow to sit for a few minutes to blend. Add more dressing as needed, being careful not to make it too wet. It will become wetter as it sits; wait until serving before adding more if needed. Refrigerate if not serving immediately. Just prior to serving toss in almonds and garnish with remaining cilantro.

Waldorf Kale Salad with Cashew Dressing – yields 6-8 servings

Dressing

1 cup raw cashews

¼ cup lemon juice

¼ cup orange juice concentrate

1 Tbsp. Dijon mustard

1/3 cup water

Salt to taste

Combine all the dressing ingredients in a blender or food processor. Blend until well mixed.

If too thick add more water.

Salad

1 bunch kale,  cleaned, de-stemmed, and finely chopped

1 large apple, diced

2 stalks celery, thinly sliced

3 radishes, thinly sliced

2/3 cup walnuts or pumpkin seeds

3 Tbsp. poppy seeds (optional)

½ cup raisins or cranberries sweetened with apple juice

Mix all salad ingredients together in a serving bowl and toss with dressing. You will not need the whole amount of dressing. Use about ½ to start and then keep adding until there is enough. It all depends on how large a bunch your kale is! Refrigerate any leftovers.

Cauliflower and Corn Salad – yields 8 servings

Dressing

¼ cup olive oil, divided

2 cloves minced garlic

½ cup chopped pecans

2 Tbsp. white balsamic vinegar or white wine vinegar

2 Tbsp. each chopped fresh parsley and chives

Salt and pepper to taste

Sauté garlic and pecans in 2 Tbsp. olive oil over low heat, until slightly brown. Be careful not to burn. Allow to cool slightly and add remaining oil, vinegar, herbs, sea salt and pepper. Set aside.

Salad

1 small head of cauliflower, broken into small florets

1 pint cherry tomatoes, cut in half if large

Corn cut from 3 cooked cobs  or 1 can of organic  corn, drained

Steam cauliflower until slightly tender but not too soft. Allow to cool and mix with corn and tomatoes. Toss with garlic -pecan dressing and chill for several hours before serving.

.Orange, Roasted Beet, and Arugula Salad – yields 6 servings

2 large beets 1 navel orange 1 Tbsp. olive oil 2 tsp. balsamic vinegar 3 Tbsp. orange juice 1 teaspoon Dijon mustard sprinkle of salt and freshly ground pepper 2 bunches arugula, washed well and dried 4ounces nonfat feta cheese, crumbled, optional

Preheat oven to 450 degrees. Place beets on a baking sheet. Roast for 40 to 50 minutes. Pierce with the tip of a sharp knife to test for tenderness. Allow to cool enough to handle, then rub off skins. Slice into chunks.

While beets are roasting, slice off ends of orange with a sharp knife. Peel and break into segments. Cut each segment into 2-3 pieces. Set aside.

Dressing In a serving bowl, mix oil, vinegar, mustard, and orange juice; season with sea salt and pepper, and whisk to combine. Add arugula, and toss to coat with dressing. Add beets and orange segments, tossing gently to combine. Garnish with (optional) feta cheese and serve immediately.

Asparagus-Edamame Salad – yields 6 servings

1 lb. medium asparagus, ends discarded

1 (16-oz.) package frozen edamame (green soy beans), defrosted and drained

2 Tbsp. olive oil, divided

¼ lb. arugula (or ½ arugula and ½ watercress)

¼ cup shredded parmesan

2 tsp. balsamic vinegar

Salt and pepper to taste

Cut asparagus stalks into ¼-inch diagonal slices, separating tips. In a wok or large sauté pan, stir-fry asparagus stalks in 1 Tbsp. olive oil over medium heat until slightly browned. Add tips and

continue to stir-fry for another 4-5 minutes. Remove from heat and toss with defrosted edamame, salt and pepper. Pile arugula (or arugula and watercress) in a salad bowl and toss with remaining Tbsp. olive oil. Top with asparagus and edamame, and sprinkle with shredded parmesan. Drizzle with balsamic vinegar and serve immediately.

Side Dishes

 Basic Greens – yields 6-8 servings

Cooking greens such as kale, collards, choy sum or bok choy can seem daunting until you realize how easy it is.

The following recipe is a basic one that you can embellish with whatever seasonings you like.

2-3 cloves garlic, minced or cut into slivers

1 Tbsp. olive or coconut oil

1 bunch kale, collards, or bok choy, washed

½ cup veggie or chicken broth or water

Cut out the tough center stem from the kale or collards; chop or slice into small pieces. Bok choy has no tough center so just chop into small pieces. Sauté garlic in olive or coconut oil for about 30 seconds over low heat. Increase heat to medium and add chopped greens; sauté for about 3-4 minutes. Bok choy needs no further cooking. For kale or collards, add broth, cover and simmer over low heat for about 10 minutes.

Variation – for seasoned greens, add small amounts of any of the following alone or in combination: dry chipotle pepper, balsamic vinegar, ground cumin or curry powder

Roasted Brussels Sprouts – yields approximately 4 servings

This can be served fresh out of the oven or at room temperature. This recipe may change your relationship to Brussels sprouts!

2 Tbsp. olive oil, approximately

¾ – 1 pound (approximately) Brussels sprouts

Salt to taste

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Leave the Brussels sprouts whole if small and cut in half if large. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. They may also be served at room temperature.

Rosemary Roasted Cauliflower & Pine Nuts yields approximately 5 servings

1 head cauliflower, broken into florets

2 cloves of garlic, peeled and minced

2 Tbsp. extra virgin olive oil

1 Tbsp. fresh rosemary

½ cup raw pine nuts

Sea salt

Fresh-ground pepper

Preheat oven to 425°. Place cauliflower florets in a large mixing bowl. Add garlic and stir throughout. Pour in olive oil and ensure that all cauliflower pieces are drizzled with oil. Sprinkle with rosemary, pine nuts, salt, and pepper. Transfer mixture evenly onto baking sheet and set, uncovered, in oven at 425° for 20-25 minutes or until the top and edges of cauliflower are lightly brown. You may stir about half way through if they are becoming too brown. Serve immediately.

Adapted with permission from Chakra Foods for Optimum Health: A Guide to the Foods That Can Improve Your Energy, Inspire Creative Changes, Open Your Heart and Heal Body, Mind and Spirit by Deanna Minich, PHD, CN, Red Wheel/Weiser, 2009.

Sesame Broccoli with Garbanzo Beans – yields approximately 6 servings

2 heads of broccoli (about 1 bunch)

Salt to taste

2 Tbsp. olive oil

1 bunch green onions, sliced thin

3 cloves garlic, slivered

12 oz of cooked chickpeas (garbanzo) or 1 (15-oz) can garbanzo beans, drained and rinsed

¾ tsp. turmeric

2 Tbsp. lemon juice

1 Tbsp. sesame seeds

1 Tbsp. sesame oil

Cut broccoli into bite-sized florets. Cut the stems into small pieces and peel if they are tough. You should have a total of 6-8 cups.

In a large skillet, bring ½ cup water to boil. Add broccoli and sprinkle with salt. Cover and cook about 4 minutes, until broccoli is slightly tender but not soft. The water will have evaporated. Remove from pan to a serving dish.

Add olive oil to the skillet and sauté garlic and green onions over low heat for 1minute. Add garbanzo beans and continue to sauté for about 4-5 minutes. Return broccoli to skillet, and add lemon juice and turmeric. Cook for 2 more minutes until broccoli is warmed. Sprinkle with sesame seeds and season to taste with salt and pepper. Return to serving dish and drizzle sesame oil over before serving.

 Sautéed Cabbage and Fennel – yields 4 servings

Fennel is optional, but it lends a delicious licorice flavor to the cabbage!

1 Tbsp. olive oil

2-3 cloves garlic, minced

½ cup thinly sliced fresh fennel or 1 Tbsp. fennel seeds, optional

4 Tbsp. minced shallots

4 cups thinly shredded green cabbage (about ½ head)

2 Tbsp. freshly grated Parmesan cheese (for dairy-free, garnish with sesame seeds)

In a heavy skillet or wok, stir-fry garlic, fennel, and shallots in olive oil for about 3 minutes. Add cabbage and continue cooking for about 5 minutes until cabbage is softened but still slightly crunchy. Sprinkle with Parmesan or sesame seeds and serve immediately.

Cauliflower Rice Bake – yields 4-5 servings

This recipe is a good one for using left over brown rice.

3 Tbsp. oil

3 cups fresh or frozen cauliflower, broken into florets

1 medium onion, chopped

1-2 garlic cloves, minced

1 large tomato, diced, or 1 cup cherry tomatoes, halved

2 Tbsp. lemon juice

2 tsp. dried basil or 2 Tbsp. fresh basil, chopped

1/8 tsp. cayenne pepper, more if desired, according to taste

2 cups cooked brown rice

Preheat oven to 350 degrees. Heat olive oil in a large skillet over medium heat. Add cauliflower and onion, and sauté, stirring frequently, until onion is softened. Add garlic, tomato, lemon juice, basil, and cayenne, and continue to cook, stirring constantly for about 3-4 more minutes. Add rice and mix well. Spoon into an ungreased 2 quart casserole. Cover and bake for 20-25 minutes.

Mushroom and Bell Pepper Sauté with Arugula – yields 4 servings

3 Tbsp. olive oil, divided

½ lb crimini mushrooms, cut in half or 2 medium portabellas, thinly sliced

1 large or 2 small yellow, red, or orange bell pepper, sliced very thin

2 cloves garlic, minced

1 Tbsp. balsamic vinegar

1 Tbsp. lemon juice

¼ cup fresh basil leaves, chopped or 1 Tbsp. dried

4 cups arugula leaves (or a combination of arugula and watercress)

Heat 2 Tbsp. olive oil over medium heat in a large skillet. Add mushrooms and peppers and sauté until tender, about 7-10 minutes. Add garlic and sauté for 1more minute. Stir in the dried basil (if using), balsamic vinegar and lemon juice, cooking over low heat until liquid is reduced by half, about 2 minutes. Stir in fresh basil (if using), along with a pinch of salt if needed.

Divide greens among 4 plates and drizzle with remaining Tbsp. olive oil. Top with warm peppers and mushrooms and serve immediately.

“I Cant Believe Its Not Mashed Potatoes” – yields approximately 4 servings

Otherwise known as mashed cauliflower, this is a wonderful low glycemic way to mimic mashed potatoes and eat your crucifers at the same time!

1 large head cauliflower

1 Tbsp. cold-pressed, extra virgin olive oil

1/3 cup milk or soy milk, or almond milk (unsweetened)

Sea salt to taste

Pepper to taste

1-2 tsp. minced garlic (optional) OR curry powder and nutmeg (optional)

Cut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in food processor with remaining ingredients and blend until the consistency of mashed potatoes. Serve immediately and enjoy the unique flavor!

Sesame Kale and Spinach Tango – yields approximately 3 servings

1 bag fresh organic spinach, washed (about 8 cups); do not dry

1 small bunch kale, washed, chopped (about 3 cups), center vein removed; do not dry

1 green onion, chopped

2 cloves garlic, peeled and minced

1 tsp. sesame seeds

1 Tbsp. sesame oil

In a covered saucepan, cook kale on low-medium heat until wilted but still bright green. It is not necessary to add water. Add spinach and continue cooking til kale is tender. While greens are cooking, use separate pan to stir-fry green onion, garlic and sesame seeds in sesame oil until sesame seeds are slightly browned. Add to drained, cooked greens, mix well and serve either hot or chilled.

Adapted with permission from “Chakra Foods for Optimum Health” by Deanna

Minich

Greens and Tomatoes – yields approximately 8 servings

1 large bunch of kale or collards, washed

6 cups chopped fresh tomatoes OR1 (28-oz) can tomatoes, undrained

1 large onion, diced

2-3 cloves garlic, minced

2 tsp. ground cumin

¼ to ½ tsp. sea salt

Freshly ground pepper

Remove the large stems from the greens and cut crosswise into small strips. Combine the tomatoes, diced onion, garlic, and cumin in a large saucepan. Bring to a simmer, cover and cook for about 5 minutes. Add greens and continue to simmer, covered, for about 25 minutes until tender. Add some water if mixture seems too dry. Add sea salt and freshly ground pepper to taste. Serve while hot.

Main Dishes

 Rice and Veggie Torte – yields 4-6 servings

2 tsp. olive oil

2 cloves garlic, minced

1 medium onion, chopped finely

1/3 cup sunflower seeds

1 tsp. curry powder

1 cup finely chopped arugula

1 cup finely chopped turnip greens or bok choy

2 cups broccoli florets

2 cups cooked brown rice

1 large tomato, chopped

1 tsp. each basil and thyme

2 eggs

2 egg whites

½ cup ricotta cheese

1 tsp. Dijon mustard

1/3 cup milk

2 Tbsp. parmesan cheese

Paprika for garnish

Heat olive oil over medium heat in a wok or sauté pan. Add garlic, onion, seeds and curry powder, and arugula, and sauté for about 3-4 minutes. Transfer to a medium mixing bowl. Bring a large pot of water to a boil and immerse broccoli florets and turnip greens or bok choy for 2 minutes. Drain well and mix with sautéed garlic mixture. Add rice, tomato, basil, and thyme. Preheat oven to 375 degrees. Oil a 10 inch pie plate.

In separate bowl, combine eggs, egg whites, ricotta, mustard, milk, and parmesan cheese. Add to rice mixture and mix well. Put mixture into prepared pie plate. Sprinkle with paprika and bake for 25-30 minutes or until firm in the center. Let cool slightly before serving.

Crustless Shrimp and Greens Torte – serves 4-6

2 ½ cups baby bok choy or kale, washed

3 small-medium leeks

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

Sea salt to taste

2 cups cooked brown rice

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice

 2 ½ cups baby bok choy or kale, washed

3 small-medium leeks

1 egg

8 oz. ricotta cheese

¼ cup grated parmesan cheese

¼ tsp. nutmeg

Dash of sea salt

1/8 tsp. hot pepper flakes (optional)

2 tsp. olive oil

1 tsp. fresh thyme leaves or ¼ tsp. dried thyme

1 lb baby shrimp

2 Tbsp. parmesan for garnish.

Preheat oven to 350 degrees. If using kale, remove tough stems. Bok Choy can be used as is. Slice thinly. Slice ends off leeks. Slice in half lengthwise and wash any dirt off. Cut into thin slices and set aside. In a large bowl, beat egg and then add the cheeses. Add nutmeg and salt and set aside. Heat oil in a sauté pan or wok over medium heat. Add leeks and cook, stirring occasionally until softened, about 5 minutes. Add hot pepper (if using) and thyme. Stir for 1 minute; then add shrimp and cook for just a few minutes. Do not overcook. Add greens and stir while cooking for 2-3 minutes.

Add to egg/cheese mixture and spoon into a 9 or 10 inch pie plate. Garnish with remaining parmesan and bake until puffy and slightly browned, about 45 minutes. Test the center to be sure it has set. Serve immediately.

Stir-Fried Tofu with Ginger Broccoli – yields approximately 4 servings

1 pound extra firm tofu

2 Tbsp. tamari (low sodium soy sauce)

3 Tbsp. olive oil, divided

1 bunch scallions, thinly sliced

2 tsp. peeled and minced fresh ginger

2 minced garlic cloves

1 Tbsp. arrowroot or cornstarch

1 Tbsp. dry sherry

½ tsp. cayenne or ¼ tsp. hot-pepper flakes

2 cups broccoli florets

2 cups sliced mushrooms

1 red bell pepper cut into thin strips

1 tsp. sesame oil

Sea salt and pepper to taste

Slice tofu into cubes. Toss with tamari soy sauce and set aside for 5-10 minutes. In a wok or large skillet, heat 1 Tbsp. oil over medium heat and add scallions, ginger, and garlic; stir-fry for 30 seconds. Drain tofu, reserving tamari, and add tofu, stir-frying for 2 more minutes. Remove from pan and set aside.

Using a fork or small whisk, mix reserved tamari with arrowroot or cornstarch, sherry and cayenne in a small bowl. Set aside.

Heat another 1 Tbsp. oil in wok over medium high, and add broccoli, mushrooms, and bell pepper, and stir-fry for 2 minutes. Add ¼ cup water and bring to boil. Cover wok and reduce heat to low, simmering vegetables about 5 minutes until slightly tender. Return tofu to wok.

Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly heated; do not overcook vegetables. Add sesame oil, salt and pepper to taste and adjust seasonings if you desire a spicier dish. Serve immediately or make ahead and refrigerate until ready to serve. Reheat carefully; flavors are enhanced when the dish sits overnight.

Halibut with Broccoli – yields 4servings

2-3 cups small broccoli florets (fresh or frozen)

¼ cup finely ground almonds (use blender to grind or purchase “almond meal”)

2 tsp. minced fresh tarragon or basil (or 1 tsp. dried)

1 Tbsp. olive oil

1 pound halibut fillets

½ cup chicken broth or fish stock

Fresh or dried basil for garnish

1/3 cup lemon juice

Steam broccoli until slightly tender, but not too soft. Set aside.

In a small bowl, mix herbs with ground almonds. Dip each halibut filet into the almond mixture. Heat 1 Tbsp. olive oil in a large skillet over medium heat and sauté halibut for about 4 minutes on each side depending on thickness. Transfer to serving dish and cover with foil to keep warm.

Add ½ cup of broth or stock to skillet and stir in broccoli to reheat. Add lemon juice and season to taste with sea salt, if needed and pepper. Spoon broccoli with juices on top of halibut filets, garnish with sprinkle of basil and serve immediately.

Curried Vegetable Stew – yields 6- 8 servings

1 ½ Tbsp. coconut or olive oil

2 medium-large onions, diced

3 garlic cloves, minced

6 small new potatoes, unpeeled, washed and diced

4 medium carrots, scrubbed and sliced

2 cups water

1 small head cauliflower, broken into bite-sized pieces

1 bunch baby bok choy, chopped

2 cups fresh green beans, cut into 1 inch pieces

2-3 tsp. grated fresh ginger

1-3 tsp. curry, (depending on your taste for curry!)

½ tsp. turmeric

1 (15-oz.) can coconut milk

1-2 Tbsp. red curry paste, for those who prefer a zippier taste! (optional)

Salt to taste

1 ½ cups frozen baby peas, thawed

Sauté onion in oil for 3-4 minutes over medium heat in a large, heavy soup pot. Add garlic and sauté another minute. Now add potatoes, carrots, and 2 cups water. Bring to a simmer and cover. Cook for about 10 minutes. Potatoes will not be fully cooked yet.

Add the cauliflower, bok choy, green beans, and spices. Cover and continue simmering gently for about 10-15 minutes, until veggies are tender. Mash some of the potatoes against the side of the pot to thicken it some. Now stir in the coconut milk and the curry paste if using, being sure that the paste is well mixed in. allow to sit for an hour or more to blend flavors. Just before serving, stir in defrosted baby peas and reheat, adding salt if needed.

Vegetable Dal Curry – yields approximately 4 servings

2 tsp. extra virgin olive oil

1/2 cup chopped onion

2 tsp. turmeric powder

1/2 tsp. coriander powder

1/4 tsp. ground cumin

2 medium carrots, sliced

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

Sea salt to taste

2 cups cooked brown rice

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice

2 cups cauliflower florets

2/3 cup red lentils, well-rinsed

1 ¼ cups water (add more if needed)

Sea salt to taste

2 cups cooked brown rice

In a large sauté pan or wok, heat 2 tsp. olive oil over medium heat. Add onion and spices and sauté until onions are softened, about 5 minutes. Add carrots and cauliflower and stir to coat. Then add lentils and water and bring to a boil. Reduce heat to a simmer and cook for about 40 minutes. Add salt to taste and serve immediately with brown rice

 

 

 

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic practice; please go to www.drvittoriarepetto.com or www.westbroadwaychiropractic.com
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Please read: Hyla Cass, M.D.: Is Your Medication Robbing You of Nutrients Part 2: Getting Specific

Excellent article on how common medications deplete vital nutrients essential to your health, and explains how this happens.

Covers:  Anti-hypertensives, Beta blockers, Cholesterol – lowering drugs, Acid blockers, Antacids, Histamine-2 receptor antagonists & Proton-pump inhibitors, Oral hypoglycemics, Psychotrophic medications, Hormone replacement therapy and Antibiotics.

Click here: Hyla Cass, M.D.: Is Your Medication Robbing You of Nutrients Part 2: Getting Specific

http://www.huffingtonpost.com/hyla-cass-md/is-your-medication-robbin_1_b_691711.html

Want more information on Dr. Vittoria Repetto and her NYC Applied Kinesiology/Chiropractic practice; please go to www.drvittoriarepetto.com or www.westbroadwaychiropractic.com
And please check out the Patient Testimonials at the “Our Practice” page at the web site
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