Tag Archives: kale

Kale: Versatile and Nutritious

This week is all about Kale in our house.  We grow it in our garden and we are never lacking.  It’s super easy to grow.  It does well in high and low temps, humid or not, lots of rain or draught…this veggie is hard to mess up.

Kale was quite the “trendy” veggie among the health conscious for several years and now “they” seem to be trending away from it. However, you can’t deny the health benefits of this green goddess.  Kale is considered a superfood for many reasons.  It is incredibly high in Vitamin K, A and C.  It also boasts lots fiber, iron, calcium, folate and magnesium.  In fact, per calorie, kale is higher in iron than beef and higher in calcium than dairy milk.  Kale is high in antioxidants and can reduce your risk for many different cancers, including breast and prostate.

Kale is very versatile.  You can add it to just about anything from smoothies and dips to casseroles, soups and pastas.  I often use it interchangeably with cabbage…it is part of the cabbage family after all.

Here are a few of the kale recipes we enjoyed this week:

Kale Grapefruit Smoothie

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Ingredients:

  • 1 extra ripe banana, cut into chunks and frozen
  • 1/4 – cup unsweetened vanilla almond milk (or more depending on desired consistency)
  • 1/2  cup frozen pineapple
  • 1 red grapefruit, peeled and seeded
  • 2-3 cups kale, ribs and stems removed

Place all ingredients in a high powered blender and blend for a couple minutes until smooth.  Add more almond milk if your smoothie is too thick.

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Cilantro Lime Rice w/ Kale

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I added mushrooms to the kale mixture.  It would have been great just like this before even adding the rice!  The original recipe served it alongside a filet of salmon, which obviously I did not do.  So, just make sure to leave out the directions for that if you check out the recipe.

 

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Kale and Sun Dried Tomato Hummus

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This was probably my favorite kale recipe this week.  At first we just enjoyed this with whole wheat crackers.  Yum!

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Then, I whipped up a grilled cheeze on Ezekiel sprouted grain bread.  I spread a little Earth Balance on the outside of the bread, slathered on a good amount of this kale hummus on the inside and topped it with a Daiya cheddar slice and the other slice of bread and seared until golden brown.  No, not the healthiest thing around, but it was yummy!

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Since the grilled cheeze was such a hit, I decided to try a vegan version of a BLT.  I toasted up two slices of Ezekiel sprouted grain bread, slathered on the kale hummus (instead of lettuce), topped with 4 slices of Tofurkey Tempeh Bacon (seared for a few minutes in a pan) and tomatoes.  This was super yummy as well!

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I also think this kale hummus would be great thinned out just a bit and mixed with pasta or rice.  How else would you use it?

 

Kale Chips

Last, but not least, what kale story would be complete without kale chips?  This is by far the easiest recipe I have come across.  I have tried “cheezy” kale chips too and they are great, but I thought I would keep it simple here.  These only take 15 minutes in the oven and a couple minutes of prep before that.  Super easy, super crunchy.

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There are so many more yummy ways to use kale.  I LOVE to throw a few handfuls into soups in the fall/winter.  And a cupful in almost any smoothie won’t be tasted but will up the nutritional benefit.

How do you like to eat your kale?

 

 

The Fall Flavors Continue!

My house smelled AWESOME yesterday as I slow cooked apples in maple syrup, cinnamon, nutmeg, cloves, and ginger for this amazing Apple Cinnamon Baked Oatmeal.  The recipe is courtesy of the blog My Whole Food Life.  I’ve tried many of her recipes now and they are all delicious and healthy.  I suggest you try this one out for yourself.  Your kids will love it too!

Apple Cinnamon Baked Oatmeal

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Last night’s dinner was Maple Glazed Tofu and Deep Dish Green with Millet Amaranth Crust.

If you think you don’t like tofu, I suggest you try it this way.  It’s sweet and a little sticky from the maple syrup.  The outside is crispy while the inside is just soft enough.  I slice the tofu in tiny cubes so they get nice and crispy and the sauce covers every bit.  So yum!  I pop these like candy.

The side dish comes from one of my favorite cookbooks Clean Start by Terry Walters.  I love all of her recipes.  They are so fresh and healthy.  Again, if you think you don’t like greens (kale and collard greens), I suggest you try them in this dish.  It is soooo good!  I like the crust to be 75% millet to 25% amaranth, but you can mix it up however you like.  Even my kids like this!

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The tofu pieces before I added the maple glaze.  They are delicious just like this!

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The tofu after I added the maple glaze…you can see the caramelized sticky bits….yum!

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Scrumptious!

As always, you can click on the recipe titles for recipe instructions.  Enjoy!