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Healthy Recipes

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If you’re looking for a new taste twist for broccoli and other cancer-fighting vegetables, this relish – or caponata, in Italian – makes a delectable side dish. It’s served as an antipasto, in place of a green salad in winter and as a condiment along with chicken or fish. Mushrooms make a good substitute for the eggplant, too. It keeps for 5 days tightly covered in the refrigerator.


4 cups small broccoli florets
1 bunch Swiss chard, stems and center vein removed, cut crosswise into 3/4-inch strips
2 Tbsp. extra virgin olive oil, divided
1 medium onion, chopped
1/2 lb. Asian or regular eggplant, cut into 1/2-inch slices
1 stalk celery, thinly sliced
1 garlic clove, minced
1/4 cup raisins
3/4 cup low-sodium tomato sauce
2 Tbsp. red wine vinegar
1 Tbsp. raw organic honey
3 Tbsp. pine nuts
Sea salt and ground black pepper, to taste

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)


1. Steam the broccoli and the chard over water until brightly colored and tender.

2. Heat 1 tablespoon of the oil in a medium skillet over medium-high heat. Add the onion and sauté until it starts to brown, about 5 minutes. Add the remaining oil, and then arrange the eggplant slices in 1 layer in the pan. Cook 3 minutes. Using tongs, turn the slices, and cook 3 minutes, or until the eggplant is lightly colored.

3. Add the celery, garlic, raisins, and tomato sauce. Add the steamed vegetables and mix to combine. Cook over low heat, covered, until the broccoli is very soft, 10 minutes, stirring occasionally.

4. Meanwhile, in a small bowl, combine the vinegar and honey. Add them to the skillet. Add the pine nuts and capers, and cook 2 minutes, stirring 3 or 4 times. Season to taste with salt and pepper.

5. Transfer the caponata to a container and set aside to cool to room temperature. Serve immediately, or cover and refrigerate until ready to serve.

Makes 10 1/2 cup servings

Per serving: 80 calories, 4.5 g total fat (<1 g saturated fat), 10 g carbohydrate, 2 g protein, 2 g dietary fiber, 90 mg sodium.

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