If liver on the menu makes you think of the liver and onion platters of yore, it might be time to reevaluate this often maligned organ meet. Beef liver is a lean source of protein, essential minerals (like iron, selenium, zinc and copper), vitamins A, B12 and B6, folate and omega-3 fatty acids. One note of caution; liver is packed with cholesterol, so it's best in moderation.
To prepare liver, slice it into your desired size and dip it into water that is near the boiling point for about 5 minutes. Wash and drain again. You can also soak it in a lemon marinade for 30 minutes before cooking. Don't overcook the liver, or it will become bitter; simply heat it until the red hue has disappeared. You can sauté, grill or fry liver, and incorporate it into an Asian stir fry or fusion dish, or dice it up and add it to a spicy Indian-inspired stew.
Brussels sprouts
Kids invariably turn their noses up at these bitter, mini cabbages. But culinary-savvy adults know that these delicious-if fragrant-vegetables are crammed with good-for-you components, like vitamins K and C, folate, fiber, potassium, protein and magnesium. Plus, more and more studies are showing that the plant phytonutrients in Brussels sprouts may boost the immune system and prevent cancer.
You can go the traditional route, and boil some Brussels sprouts and add them to stews or roasts, or you can chop them up and add them to stir fries. For a particularly delicious and low-fat recipe, toss a bag of frozen Brussels sprouts with a few teaspoons of sesame oil, rice vinegar, miso paste and a pinch of minced garlic and roast for 20 minutes at 450 degrees F. Toss with another teaspoon of sesame oil and rice vinegar along with some toasted sesame seeds and serve.
Lima Beans
Like most legumes, lima beans are full of lean protein and fiber, not to mention potassium, iron and copper. The nutrients in lima beans have been shown to fight cardiovascular disease and the "butter beans" are also a powerful source of antioxidants. Try adding lima beans to homemade vegetable soup or chicken stew, or simply toss cooked lima beans with lemon juice and shaved parmesan cheese with some fresh mint for a light, refreshing side.
