Carrot Cake Makeover

PREP 30 min | COOK 25 - 30 min | SERVES 12 

INGREDIENTS

• ¾ cup coconut sugar

• ¾ cup butter, coconut oil, or ghee

• 1 tsp vanilla extract

• 4 large eggs – room temperature

• 2 ½ cups blanched almond flour

• 2 tsp baking powder

• 2 tsp cinnamon

• ½ tsp salt

• 2 ½ cups grated carrots

• 1 ½ cups chopped pecans (divided)

• Frosting of your choice (I used “Miss Jones Organic Cream Cheese Frosting”)

INSTRUCTIONS

Preheat oven to 350 degrees F.

Line 2 – 9 -inch cakes pans with parchment, or use springform pans, grease bottoms and sides.

In large bowl cream together butter and coconut sugar until fluffy.

Beat in vanilla and eggs one at a time. Set aside.

In another bowl mix together almond flour, baking powder, cinnamon, and salt. Stir the dry ingredients into the bowl with wet ingredients.

Stir in the grated carrots and 1 cup pecans.

Transfer the batter evenly into the two pans. Bake for 25 – 30 minutes or until top of cake springs back when lightly touched.

Cool cake for 10 minutes in pans, then remove to wire rack to cool completely.

Frost with choice of frosting, sprinkle with remaining pecans, and enjoy!

Turkey & Sweet Potato Chili

 PREP 20 min | COOK 45 – 60 min | SERVES 10 – 12

INGREDIENTS

• Olive oil – 1 Tbsp

• Onion - 1 large diced

• Garlic – 3 cloves minced

• Turkey – ground lean – 1 lb

• Red pepper - 1 chopped

• Jalapeno – 1 finely chopped

• Zucchini – 2 medium chopped

• Sweet potatoes – 3 cups dices (21 ounces)

• Cumin – 1 Tbsp

• Turmeric – 1 Tbsp

• Salt – 2 tsp

• Black pepper – to taste

• Black beans – 2 – 15-ounce cans, rinsed and drained

• Crushed tomatoes – 1 28-ounce can

• Diced fire roasted tomatoes– 2 15-ounce cans

• Chicken broth – 4 cups

• Kale – 1 large bunch chopped

• Lemon – 1 juiced

• Condiments: avocado, tortilla chips

INSTRUCTIONS

Heat soup pot over medium heat for 1 – 2 minutes, add olive oil and heat for 30 seconds. Add onion and garlic, saute until translucent, about 3 minutes.

Add turkey, breaking into small pieces. Add ó salt and pepper. Saute until turkey cooks through, about 5 – 7 minutes.

Add red pepper, jalapeno, zucchini and sweet potatoes to pot and stir.

Add beans, crushed tomatoes, diced tomatoes, and stock to pot. Stir and add spices and remaining ó of salt and pepper.

Cover pot and simmer on low for 45 – 60 minutes. Sweet potatoes will be tender.

Stir in chopped kale and lemon juice. Let simmer for an additional 10 minutes.

Serve with avocado slices and tortilla chips. Enjoy!

Notes : This can easily be a vegetarian dish – switch out the turkey for crumbled tempeh, or a can of chickpeas, white beans, or kidney beans.

Pumpkin Almond Flour Muffins

PREP 20 min | COOK 20 - 24 min | SERVES 12 muffins

INGREDIENTS

• 1 ½ cups blanched almond flour

• ½ tsp kosher salt

• ¾ tsp baking soda

• 2 tsp ground cinnamon

• ½ tsp pumpkin pie spice (or 1/4 tsp cloves and 1/4 tsp nutmeg)

• 4 large eggs

• ¾ cup canned pumpkin

• ⅓ cup maple syrup

• 1 tsp pure vanilla extract

• Optional mix-ins:

• ½ cup chopped walnuts

• ½ cup dark chocolate chips

• ¼ cup pumpkin seeds

INSTRUCTIONS

Preheat oven to 350 degrees. Place rack in center of oven. Line muffin tin with papers or grease tins with coconut oil or baking spray.

In a large bowl combine almond flour, salt, soda, cinnamon, and spices. Blend together until well mixed.

In a separate bowl combine eggs, pumpkin, maple syrup, and vanilla. Whisk together until smooth.

Make a well in the center of dry ingredients, pour in the wet ingredients. Gently stir until just combined and flour disappears. Fold in desired mixins.

Divide the batter between the muffin cups – approximately 2 Tbsp in each. Bake for 20 – 24 minutes until toothpick comes out clean. Let cool in pan for 5 minutes, then finish cooling on rack.

Enjoy!

Note: I like to top each muffin with a walnut for a little extra crunch!

Favorite Crunchy Avocado Toast

Avocado toast is so easy to make! All you need is a ripe avocado and your favorite whole-grain or gluten free bread. Don't let the simplicity deceive you - this is a nutrient powerhouse! It is a perfect breakfast or lunch on a busy day. Avocados offer 20 vitamins and minerals, plus a healthy dose of fiber. Sunflower seeds are high in vitamin E, copper and B vitamins, helping to reduce inflammation in your body. Chia seeds are nutrient dense, being rich in fiber, omega-3 fats, protein, antioxidants, vitamins and minerals. Among the many benefits, chia seeds can promote healthy skin, aid in digestive health and boost energy. Be creative with the healthy toppings - here is my favorite.

PREP 5 min | COOK 5 min | SERVES 1 

INGREDIENTS

• 1 ripe avocado

• 1 slice whole-grain or gluten free bread

• ½ lime or lemon

• 1 Tbsp raw or roasted sunflower seeds (not salted)

• 1 Tbsp chia seeds

INSTRUCTIONS

Toast bread.

Mash the avocado directly on the bread.

Sprinkle with juice of 1/2 lime or lemon

Top with chia and sunflower seeds.

Enjoy!

Mango Salsa with Red Onion and Avocado

This will be your summertime go-to salsa! Add a delicious, fresh taste to chicken or fish.  Mangoes are rich in vitamin C - ½ cup provides ½ of your daily needs. Avocados are a source of healthy monounsaturated fat. Eating healthy fat supports skin health, enhances the absorption of fat-soluble vitamins and minerals and can help boost your immune system.

PREP 10 min | SERVES 4

INGREDIENTS

• 2 mangoes peeled and diced

• 1 avocado peeled and diced

• ½ red onion diced

• 1 to 1 ½ jalapeños finely diced (amount depends on amount of heat you want)

• juice of one lime

• 2 Tbsp cilantro chopped

• salt to taste

INSTRUCTIONS

Gently combine all ingredients adding salt to taste.

Enjoy with grilled seafood, chicken or your favorite tortilla chips for an appetizer.

Sauteed Vegetables with Egg and Avocado

You can't go wrong with veggies, egg and avocado for breakfast!  Tons of nutrients and fiber to energize you throughout the day.

PREP 5 min | COOK 10 min | SERVES 1 

INGREDIENTS

• 1 Tbsp plus ½ tsp coconut oil

• ½ red bell pepper diced

• ½ zucchini diced

• 1 Tbsp diced onion

• 2 cups fresh spinach

• Salt to taste

• ¼ tsp cumin

• 1 egg

• ¼ avocado

• ¼ cup sprouts - any kind

INSTRUCTIONS

In a small frying pan, melt 1 Tbsp coconut oil over medium high heat.

Add pepper, zucchini and onion, and spices, saute until tender, about 3 - 4 minutes.

Add spinach, continue sauteing until spinach is wilted slightly, another 3 - 4 minutes.

Push veggies to one side of pan and turn heat down to medium.

Melt ½ tsp coconut oil in open side of pan.

Crack egg into pan and cook as desired.

After egg is cooked, assemble egg and veggies on plate.

Top with avocado and sprouts.

Enjoy!

Mexican Inspired Eggs with Black Beans, Quinoa and Avocado

Spice up your brunch with these Mexican-inspired eggs! The eggs, black beans and quinoa are powerful sources of protein, while the dark greens and red pepper provide vitamins A, C and B6. The avocado is a healthy fat, delivering 20 vitamins and minerals and a dose of fiber. This nutrient dense meal can help you sustain mental and physical energy throughout your day.

PREP 10 min | COOK 10 min | SERVES  2 - 4 

INGREDIENTS

• 1 cup quinoa

• 2 cups water

• ½ tsp salt

• 1 red pepper chopped

• ½ yellow onion chopped

• 3 - 4 leaves kale or chard chopped

• 1 clove garlic chopped

• 1 Tbsp coconut oil

• 1 tsp cumin

• 1 tsp oregano

• ½ tsp salt

• 1 can organic black beans low sodium, rinsed

• 4 eggs

• 1 avocado in slices

• ¼ cup cheese - shredded cheddar or jack, crumbled feta or queso fresco

• 1 Tbsp cilantro chopped

INSTRUCTIONS

Prepare quinoa by bringing water and salt to boil, then stirring in quinoa. Cover, reduce heat to low and simmer for 15 minutes until water is absorbed. Set aside.

Melt coconut oil in large frying pan on med high heat. Saute red pepper for 3 minutes, then add onion and garlic. Saute for about 5 minutes until soft.

Add kale or chard, cumin, oregano, salt. Stir and saute until kale/chard softens - about 3 minutes.

Add black beans, stir until combined and heated through.

Make 4 “wells” in the ingredients in pan - think of it as making an indentation for each egg. Crack eggs carefully into each “well”. Add ¼ cup warm water to pan and cover. Turn heat to low and let cook 5 minutes, or to desired doneness of eggs.

To serve: In four bowls (or two, depending on how hungry you are) layer ½ cup cooked quinoa, bean mixture, egg, ¼ avocado slices and a bit of cheese and cilantro. Serve with corn or whole wheat tortillas.

Grilled Summer Vegetable Salad

PREP 20 min | COOK 20 min | SERVES 6 

INGREDIENTS

• 3 medium green zucchini

• 3 medium yellow summer squash

• 2 whole red onions

• 2 medium fennel bulbs

• 2 red bell peppers

• 1 yellow bell pepper

• ¼ cup olive oil for grilling

• 2 cups grape or cherry tomatoes

• ¼ cup fresh basil leaves

  FOR THE DRESSING

• ¼ cup good quality olive oil

• Zest of half a lemon

• Juice from one lemon (¼ cup)

• 1 tsp Dijon mustard

• ½ tsp salt

• Few grinds black pepper

INSTRUCTIONS

Heat grill to the hottest temperature.

Cut the ends off the zucchini and summer squash then cut in half lengthwise. Place on tray.

Cut the top off the red onions but leave the root attached. Cut it in quarters, leaving root attached to each quarter. This will help keep it together while grilling. Place on tray.

Cut the fennel in half, leaving root attached. Place on tray.

Cut the peppers in half. Remove core and seeds and place the halves on tray with vegetables.

Brush all of the vegetables on all sides with olive oil.

Once all of the vegetables are brushed with oil, lay them all out on your grill. As each side chars, turn and grill the other side. Depending on your grill, the time to cook will vary but different vegetables will take different amounts of time. The onions and fennel took the longest and the zucchini and squash took the least. Just remove back to the trays once each is grilled.

Cut each vegetable into bite sized pieces and place in a large bowl.

Cut all of the tomatoes in half and add to the bowl.

Make the dressing by combining all ingredients and add enough to bowl to coat the vegetables along with the fresh basil. Toss until combined and serve.

Homemade Banana Nut Protein Bars

These all-natural protein bars are gluten-free, vegan, and naturally sweetened. They are a delicious treat anytime of day - and come in handy to pack in your carry-on bag while traveling!

PREP 5 min | COOK 15 min | FREEZE 1 hr | MAKES 16 Bars

INGREDIENTS

• 1 ½ cup gluten free rolled oats

• ¾ cup whole almonds - raw or roasted without salt

• ½ cup dried currants

• ½ cup pistachios

• ⅓ cup toasted hemp seeds or flaxseed

• ⅓ cup walnuts

• ⅓ cup pumpkin seeds

• ½ cup unsweetened, organic coconut flakes

• ⅓ cup pure maple syrup or honey

• ¼ cup pureed ripe banana

• 1 cup cashew or almond butter

INSTRUCTIONS

Line an 8 x 8 pan with parchment or waxed paper, leaving ends to hang over edge of pan.

Add the first 8 ingredients to a large bowl and mix to combine.

Add the maple syrup or honey and the pureed banana. Mix to combine.

Mix in the cashew or almond butter until combined.

Place batter in prepared pan, pressing down firmly and evenly with hands.

Let pan sit in freezer for approximately 1 hour.

Remove pan from freezer. Lift out entire slab of bars by pulling up on paper. Gently peel paper from bars. Cut into 16 bars.

Store in sealed container in freezer for best results.

These bars will be crumbly, since they are natural and do not contain artificial fillers or binders.

Red, White and Green Pinwheels

PREP 20 min | SERVES 4

INGREDIENTS

• 3 collard green leaves, washed, main vein removed

• 4 oz. smoked salmon

• 2 avocados, sliced thin

• 3 tbsp capers

• 3 tbsp cream cheese (or almond milk cream cheese)

• 2 tbsp mascarpone cheese (or coconut milk yogurt)

• 1 tsp. whole grain mustard (optional)

INSTRUCTIONS

Make the cream cheese spread. Combine cream cheese, mascarpone cheese and mustard.

Lay one collard green on a flat surface. Spread leaf with 1 tbsp cream cheese spread.

Layer with ⅓ of the smoked salmon, then add a layer of sliced avocado.

Sprinkle with 1 tbsp of capers.

Repeat with two other leaves and ingredients.

With the base/stem end of the leaf in front of you, fold the two opposite vertical ends of the leaf, toward the center (about 1 inch fold). Beginning with the stem end of the leaf roll the leaf tortilla style. With a sharp knife cut the wrap in 1 inch pieces, leaving about 4 pinwheels.

Turkey Burgers, Greek Style

Turkey is a great alternative to red meat when you want a varied diet!

With peppers, garlic, olives and feta cheese you bring the Mediterranean into your home.

PREP 25 min | COOK 25 min | SERVES 4 

INGREDIENTS

• 1 ½ lbs turkey meat, ground (white, dark or a mixture of both)

• 2 Tbsp green bell pepper, diced

• 2 Tbsp poblano pepper (seeds removed) diced

• 3 Tbsp. red onion, diced

• 2 -3 large cloves of garlic, minced

• ⅓ cup cucumber unpeeled, diced

• 2 Tbsp fresh oregano or ½ tsp. dried oregano

• 3 Tbsp soy sauce (gluten free)

• Rice bran oil (or grapeseed oil)

• 2 Tbsp fresh parsley, chopped fine

• 2 Tbsp fresh rosemary, chopped fine

• 2 Tbsp fresh dill, chopped fine

• ½ veggie or chicken broth or water

• Salt

• Pepper

• ⅓ cup mascarpone cheese (non-dairy use plain coconut yogurt)

• 1 tsp prepared horseradish, drained

• Parsley for garnish

INSTRUCTIONS

Preheat oven to 325 degrees.

Make the horseradish sauce. Combine the mascarpone cheese and horseradish. Garnish with parsley.

Combine remaining ingredients except the parsley, rosemary and dill, and divide into four patties.

Bring oil to medium heat in oven proof pan on top of the stove.

Fry burgers gently - be careful to not burn - about 8 minutes on each side.

Finish cooking burgers in preheated oven about 20 minutes or until an internal temperature of at least 165 - 170 degrees.

Deglaze pan with broth or water until thickened; serve on the side with burgers.

Combine fresh parsley, rosemary and dill. Divide evenly on top of burgers.

Serve with horseradish sauce

Cauliflower Salad with Spicy Almonds

A nutrition packed salad perfect for a casual lunch, potluck dinner, or dinner party!

Cauliflower is a superfood providing vitamins C and K, fiber and antioxidants.

PREP 20 min | COOK 15 min | SERVES 6

INGREDIENTS

• 8 cups cauliflower chopped into small slivers (1 1/2 - 2 cauliflower heads)

• zest of 2 lemons

• ¼ cup fresh chopped chives

• ¼ cup fresh chopped dill

• ½ tsp salt

• 1 ⅓ cups raw or roasted and unsalted whole almonds

• 1 egg white

• pinch of salt

• ¼ cup cajun spice mix (or substitute ¼ cup BBQ spice mix or 1 Tbsp chili powder)

• 2 tsp granulated sugar (optional)

• 1 cup virgin olive oil

• ½ cup apple cider vinegar

• 1 garlic clove minced

• ½ shallot chopped

• 1 ½ Tbsp honey

• 1 Tbsp fresh thyme chopped

INSTRUCTIONS

Preheat oven to 350F.

Mix chopped cauliflower, lemon zest, chives, dill and salt into large mixing bowl.

In small bowl, mix almonds with slightly beaten egg white, pinch of salt, spicemix and sugar (optional).

Spread the mixture on a parchment covered baking sheet and bake in oven for 5 minutes.

Stir the almonds and bake another 5 minutes. Let almonds cool, then coarsely chop. Add to cauliflower mixture.

In small bowl make vinaigrette, whisking together olive oil, vinegar, garlic, shallot, honey and thyme.

Drizzle half of vinaigrette over salad and toss. Add more dressing and salt and pepper as desired.

Serve chilled or at room temperature.

Deep Dish Chocolate Chip Cookie

This decadent chocolate chip cookie is lightly sweetened with applesauce and a touch of maple syrup, plus packed with protein and fiber from chickpeas!

PREP 10 min |  COOK 25 min | SERVES 6 - 8

INGREDIENTS

• 1 can (14 ounces) chickpeas - drained and rinsed

• 1 cup rolled oats

• ⅓ cup unsweetened applesauce

• 2 Tbsp melted coconut oil

• 2 tsp vanilla extract

• ½ tsp baking soda

• 2 tsp baking powder

• ½ tsp sea salt

• ½ cup maple syrup

• ½ cup coconut sugar

• 1 cup dark chocolate chips

INSTRUCTIONS

Preheat oven to 375 F. Lightly grease 10 inch pie plate with coconut oil.

Put all ingredients except chocolate chips in bowl of food processor. Blend until smooth, scraping down sides every 30 seconds. Fold in the chocolate chips.

Pour the mixture into the prepared pan, sprinkle with more chocolate chips if you want, and bake for 25 minutes or until firm to the touch. Be careful not to overbake. Remove from the oven and leave to cool for 10 minutes.

Serve with fresh berries, sorbet or yogurt.

Summer Vegetable Stew

Try this delicious summer vegetable stew!

PREP 20 min | COOK 25 min | SERVES 4-6

INGREDIENTS

• 1 onion, chopped fine

• 3 garlic cloves, minced*

• 2 carrots, chopped fine

• ¼ cup olive oil

• 2 medium zucchini, rinsed and cut into ½ inch dice (about 3 cups)

• 1 medium yellow squash, rinsed and cut into ½-inch dice (about 1 ½cups)

• 1 red bell pepper, chopped

• ½ lb. Romano green beans, cut in small (½ inch) dice

• 2 tomatoes, (about ¾ pound), drained and seeded, cut into ½-inch dice

• 2 tablespoons minced fresh oregano leaves or ½ tsp dried, crumbled ½ cup packed fresh basil leaves, shredded

• Parsley for garnish

If you are not allowed onions or garlic, you may substitute 1 sweet potato, diced

INSTRUCTIONS

In a large deep skillet cook the onion, garlic, and carrots in the oil over moderately low heat, stirring, until the onion is softened.

Add the zucchini, the yellow squash, the bell pepper, and the beans, and cook the mixture over moderate heat, stirring for 4 minutes.

Add the tomatoes, the oregano, and salt and pepper to taste and simmer the stew, covered, stirring occasionally, for 10 minutes.

Simmer the stew, uncovered, stirring occasionally, for 5 minutes more, or until the excess liquid is evaporated. Sprinkle with the oregano, basil, and parsley. Serve warm or at room temperature.

Spicy Healthy Coleslaw

This healthy version of coleslaw will perfectly complement your summer meals, whether it’s fish, chicken or steak.

You could also add chickpeas for a flavorful vegetarian main course.

PREP 30 min | SERVES 8

INGREDIENTS

• 2 Tbsp Dijon mustard

• Tbsp red wine or balsamic vinegar, or fresh squeezed lemon juice

• 1 small clove garlic, minced

• 1 Tbsp minced jalapeno pepper

• ¼ cup extra virgin olive oil

• 6 cups shredded cabbage - combination of Napa, Savoy, red and/or green

• 1 large red or yellow bell pepper, diced or shredded

• ½ cup chopped scallion

• ½ cup slivered almonds or chopped cashews (optional)

• ¼ cup chopped cilantro or flat leaf parsley

• Salt and fresh ground pepper

INSTRUCTIONS

For the dressing, Whisk together mustard, vinegar, garlic and jalapeno in a small bowl. Add in oil a little at a time, blending well.

Combine cabbage, bell pepper, scallion, nuts (optional) and cilantro or parsley. Toss with dressing and add salt and pepper to taste. Refrigerate before serving.

This salad is best if left to marinate for at least an hour to allow cabbage to soften and flavors to blend. Just toss immediately before serving.

Chakalaka (South African Vegetable Stir-Fry)

PREP 15 min | COOK  25 min | SERVES 4

INGREDIENTS

• 3 medium onions, diced

• 3 medium carrots diced

• 2 medium green bell peppers and 1 poblano, diced

• 3 medium tomatoes, diced

• curry powder, to your taste

• salt, to taste

• pepper, to taste

• 1 green chili (optional)

• 1-2 teaspoon chili powder

• 2 tablespoons oil for stir-fry, preferably grapeseed oil

• ¼ cup of water

• 1 teaspoon of dry thyme or 1 tablespoon of fresh

INSTRUCTIONS

Stir-fry the onion and peppers together with oil in a large skillet until the onion is clear.

Add the grated carrots, tomatoes, water, and all the seasonings. Cook stirring frequently for about 15-20 minutes.

Fresh Figs with Goat Cheese and Prosciutto

This is a simple and delicious recipe using fresh figs. Serve it alone as an appetizer or on top of arugula for an easy early fall salad.

PREP 15 min | COOK 8-10 Minutes | SERVES 4

INGREDIENTS

• 8 figs, ripe but not too soft

• 4 ounces soft goat cheese, room temperature

• 4 slices prosciutto, sliced in half lengthwise

• Extra virgin olive oil

• Aged balsamic vinegar or honey

• Chopped hazelnuts, optional

INSTRUCTIONS

Preheat oven to 425 F.

Wash and dry figs. Make two cuts on the top of each fig in cross pattern, ending halfway down each fig. Open fig slightly.

Stuff each fig with 2 - 3 teaspoons goat cheese, depending on size of fig.

Wrap each fig with piece of prosciutto, and place on baking sheet. Drizzle very lightly with olive oil.

Bake in oven 8 - 10 minutes, until cheese is slightly melted and prosciutto slightly crisp.

When out of oven, drizzle with balsamic vinegar or honey and sprinkle with nuts if desired.

Pumpkin Pancakes

No flour, no grains, no added sugar: Just delicious!

Delicious and easy to make pancakes, pumpkin flavored for fall.

PREP 10 min | COOK 5-10 min | MAKES 6-8 pancakes

INGREDIENTS

• 1 cup of pumpkin puree fresh or canned

• ½ cup of almond butter

• 1 teaspoon of cinnamon sugar

• ¼ teaspoon of nutmeg

• 1 tablespoon of vanilla

• ¾ teaspoon of salt

• 2 eggs

• optional dark chocolate chips

• grapeseed oil
  

INSTRUCTIONS

Preheat the griddle to 400 degrees.

Combine the pumpkin puree, almond butter and eggs in a bowl.

Add in the cinnamon, vanilla and nutmeg and stir until smoothe

Grease the griddle with grapeseed oil.

Pour batter onto griddle, flip when it starts to bubble

When ready top with pure maple syrup and a dollop of greek yogurt (optional).

Greens with Caramelized Onions and Red Bell Pepper

COOK 20 min | SERVES 3 - 4

INGREDIENTS

• 1 - 2 tbsp extra virgin olive oil, coconut oil or avocado oil

• 1 onion, sliced thinly

• Pinch of sea salt

• 3 garlic cloves, minced

• 1 medium red bell pepper, julienned

• 1 small bunch greens (about 1 lb.), chiffonade

• 2 tbsp lemon juice

• Salt and pepper to taste

INSTRUCTIONS

Choose the greens you will be cooking. You can try kale, Swiss chard or collard greens.

To chiffonade: wash and and remove stems from greens.  Dry with paper towels and stack 3 - 4 leaves.  Roll the stack of leaves lengthwise and slice roll thinly, resulting in thin ribbons of greens.

Heat oil in a saute pan.  Add the onions and pinch of salt, stir well.

Cook the onions over medium heat until translucent, about 5 minutes.  Add the garlic and red pepper.  Cook until onions are golden brown, about 5 more minutes.

Add the greens to pan and stir until combined with other ingredients. If greens are on the tougher side, add a small amount of water to pan.

 Place lid on pan and steam for 1 - 3 minutes, until greens have a sweet taste, and still have a bright green color.  

Season with lemon juice, sea salt, and pepper.  Serve immediately.