Friday, July 30, 2010
Kale, Cauliflower & Fake Meatballs
¼ tsp coconut oil
40 grams kale, cut into smaller than bitesize pieces
1 T. chives, chopped
2 basil leaves, chopped fine
2/3 C c auliflower flowerets, cut up
1 oz white wine
1 tsp balsamic vinegar
2 egg whites
½ tsp black pepper
6 soy meatballs, Mama Mia by Gardenburger
3 oz yogurt, greek non-fat, plain
3 tsp A-1 sauce, served on the side
• Microwave on high for 4-5 mins, the cauliflower, chives, basil, wine and vinegar. Mash or mush into finer pieces, and set aside.
• Heat coconut oil in sauté pan and add the kale.
• Add cauliflower mix.
• While this is sauting, heat the meatballs in microwave according to package instructions.
• Add meatballs to the kale and cauliflower.
• Add egg whites and pepper and scramble.
• Serve and top with the yogurt. Serve the A-1 on the side and only use what you want to taste.
Rated a 3.66 on Kale Scale
Thursday, July 29, 2010
Kale Top Potato
1 potato, baked
¼ tsp coconut oil
½ C Kale, cut into smaller than bite size pieces
2 egg whites
¼ tsp Tumeric
¼ tsp black pepper
2 T. Olives, chopped
3 oz greek yogurt, plain non-fat
3 T. A-1 Steak Sauce
1 T. Butter
Bake the potato (in microwave 5 minutes, turn twice)
Heat the oil, and sauté the kale.
Add the olives and continue sauté.
Add the tumeric and pepper to the egg whites and then scramble with the kale.
Put potato on plate, cut in half and mash a bit. Add butter ( if you want to save some calories and fat grams, you can always do without the butter),
Top the potato with the A-1 sauce, yogurt and the kale/egg mixture.
Serve.
Rated a 3.5 on the Kale Scale.
Tuesday, July 27, 2010
Lentil Soup With Kale
A filling cracked after I got home from work. Until I see dentist, it’s soup!
I really like Amy's Lentil Soup. Adding the kale was a neutral - it didn't make the kale any better, but it wasn't any worse either. I rated it a 3 because as a vehicle for eating kale, it's merely adequate. And I do eat the whole can of soup for my dinner.
1 can of Amy’s Organic Soups/Lentil
½ Cup of Kale cut into smaller than bite size pieces.
Cut the kale into smaller than bite size pieces - I used my Pampered Chef Kitchen Shears, a great, versatile tool!!
Put soup and kale together in microwave safe bowl. I used my Pampered Chef Small Micro-cooker – another great tool.
Heat on high for 90-120 seconds.
Serve. Optional – serve with a dollop of non-fat plain Greek yogurt.
Rated a 3 on Kale Scale
Monday, July 26, 2010
Kale & Solar Quinoa Salad, Variation #1
1 C Kale, ripped into bite size pieces
1 T. Tuscan Italian Dressing (Annie’s Naturals)
3 T. Carrot, grated
3.5 tsp. Chopped Olives, canned
1 serving Solar Quinoa (i.e. already cooked; leftover)
2 Apricots, dried, chopped
3 Dates, whole, pitted, dried, chopped
2 Mission Figs, dried, chopped
Spritz of lime juice
Toss kale and dressing together.
Add carrot and olives, toss some more.
Heat the quinoa, apricots, dates and figs (suggest steaming for 5 min)
Add to the kale, and toss.
Serve.
Rated a 4.5 on Kale Scale
Kale with Solar Quinoa
Placed the cooker in the sun at 1:30, and brought in at 4:30. It might not have taken this long to cook, but the extra time was no bother to the final product.
1 C. Kale, ripped into bite size pieces
1 Clementine orange, peeled and chopped up
½ Red Plum, chopped up
5 Grape tomatoes, halved
3 Tsp Walnuts, chopped fine
1 Tbsp Tuscan Italian Dressing (Annie’s Naturals. No added sugar. Yeah!)
1 serving of Solar Quinoa
Add the first 6 ingredients and toss.
Separate the salad, forming a hole in the middle and place in the hole 1 serving of Solar Quinoa.
Rated a 4.25 on Kale Scale.
Saturday, July 24, 2010
Hot Day Salad
1 C. Kale, ripped into bitesize pieces
50 Blueberries
½ Peach, chopped up
1 Clementine orange, peeled and cut up
6 Sprigs of cilantro, leaves cut up, stems tossed out.
2 oz. Chicken breast, boneless, marinated and baked
1 T. Dressing, olive oil and balsamic vinegar (Safeway Select)
Toss all ingredients except the dressing and chicken.
Add dressing and stir up the salad.
Add chicken.
Serve.
Rated a 4.5 on the Kale Scale.
Friday, July 23, 2010
Kaled Muesli
1/3 C Muesli, Bob’s Red Mill
3 Strawberries
50 Blueberries
½ C Kale, ripped to bite size pieces
14 Pecan halves, chopped
up to ¼ C Water, boiling
1 C yogurt, Dannon Lit’n’Fit Vanilla, optional. (The nutrition info includes the yogurt.)
Put the muesli in a bowl. Pour in just enough hot water to moisten. Stir and let sit.
Put kale in a steamer and steam for 2-3 minutes, or as desired.
Chop strawberries and put on top of muesli. Add blueberries.
Add steamed kale. Mix it all up. Serve.
Optional – serve with yogurt.
Rated a 4 on Kale Scale.Tuesday, July 20, 2010
Pear-Kale Saute
1/4 C Onion, chopped
1/3 C Fennel bulb, chopped
8 cherry Tomatoes, halved
1/2 Pear, choppped (Red pear)
1 egg and 1 egg white, beaten together
1 C Kale, ripped to bite size
12 sprigs Water cress
- Melt 1/8 t. oil, add onion and fennel. Brown.
- Add tomatoes and then pear. Continue to saute.
- Remove this mixture and set aside.
- Add 1/8 t. oil, add eggs. Chop into fine pieces as cooks.
- Return the veggie/fruit mix to the pan, and mix all together.
- Place Kale and Watercress on top.
- Add wine.
- Cover and steam/wilt the Kale and Watercress to your desire.
- Serve.
No nuts on this one. No dressing. It was still pretty good.
Rated a 3.75 on Kale Scale.
Sunday, July 18, 2010
July Kale & Fruit Salad
4 Strawberries, diced
18 Red grapes, halved
10 Watermelon balls, from fresh watermelon, with a melon ball spoon
3 T Carrot, grated. Actually used the peeler and peeled slivers from 3 inches of carrot tip. Peeled slivers down to the core. Cut these into thirds. I didn’t want to mess up the grater for such a small amount of carrot.
2 T Pecan halves, chopped fine. It was 14 pecan halves, once chopped was about 2 T.
2 T Oil & Balsamic Vinegar Dressing (Safeway Select)
Toss ingredients together, add dressing. Serve.
A pretty tasty one dish meal. My liking for nuts and dressing consistently add 200-300 calories per salad. But, it wouldn't be as tasty without!
Rated a 4 on the Kale Scale.
Saturday, July 17, 2010
Kale Raspberry Minor
Before departing on a week vacation, I vaccuum packed the chopped kale, and the grapes in food saver canisters.
Wow! It really works!Both ingredients were as edible as the day I preserved them.
1 C Kale, chopped, cup is packed
1 Nectarine, diced
2/3 C Grapes, halved
10 Raspberries
2 T Oil & Balsamic Vinegar Dressing (Safeway)
28 Toasted whole almonds, chopped in a nut chopper
Toss ingredients and serve.
This could have used more something, maybe carrots or tomatoes, or an apple or pear.
Rated a 3.5 on the Kale Scale.
Tuesday, July 6, 2010
Kale Veggie Salad
This is about 3.4 oz. More½ C Corn kernels, canned
than a cup of well packed Kale, less than 2 cups. I weighed it
on my food scale.
¼ C Carrot, grated
6 grape tomatoes, halved
7 olives, canned, pitted, halved
1 radish, large, sliced
½ Pear, chopped
3 slices fake bacon (Morningstar), cooked, broken into pieces
2 T Balsamic V and Oil Salad Dressing (Safeway Select)
Toss all ingredients except the dressing. Top with the dressing.
The mix of flavors was quite good. This is a lot of kale to eat for a serving of salad. The salad could have used more dressing as some of the kale was “dry,” but that would have added unnecessary calories and fat to the recipe.
Rated a 3.78 on the Kale Scale.
Sunday, July 4, 2010
Coconut Milk-Veggies-Kale
Comments are below the recipe tonight.
¼ tsp Coconut oil
¼ C Onion, chopped
1 tsp Ginger, raw, shredded
¼ C Red cabbage, chopped
¼ C Celery, chopped
1 Orange pepper, diced
1/16 tsp Turmeric
¼ tsp Cinnamon
1/8 tsp Cardamom
¼ tsp Black pepper
8 Sweet cherries, pitted, quartered
6 tsp White wine
½ C Coconut Milk, canned, lite
1¼ or 70 grams Kale, ripped into bite size pieces. (I weighed the kale that I stuffed, packed into a the measuring cup.)
- Heat oil and sauté onion, garlic and ginger;
- Add and continue sauté, cabbage, celery, and pepper for 1-2 mins.
- Add spices and stir up.
- Add the cherries and white wine, stir.
- Add coconut milk and turn down to simmer with lid off, stirring.
- Allow to simmer sauce down to reduce a bit. 5-7 mins seemed to work. You still need a bit of liquid to steam the kale.
- Top with kale, cover and simmer until kale is wilted to your desire.
- Serve and enjoy.
I used only 1/2 of the various spices from yesterday's recipe, and not sure if it was that or if it was the cherries, but the flavors didn't meld as scrumptiously as they did yesterday. I think if I were to put a sweet pepper in this mixture again, I'd rather do this as a salad and leave out the cabbage, and spices and sauce.
Rated a 3.6 on the Kale Scale.Saturday, July 3, 2010
Spiced Coconut Kale
1/8 tsp ground coriander
1/8 tsp cuminc
1/8 tsp ground cloves
1/8 tsp cinnamon
1/8 tsp ground cardamom
1/8 tsp freshly ground black pepper
1/8 tsp chili powder
1/8 tsp turmeric
Dash of salt
Mix all of these spices together in a small ramekin, set aside.
¼ tsp coconut oil
3 T. onion, chopped.
2 cloves garlic, minced
1-2 tsp ginger, shredded fresh or from a jar of shredded ginger
¼ C red cabbage, chopped
1 large radish, sliced
¼ C celery, chopped
½ C canned garbanzo beans
18 black grapes, halved
6 grape tomatoes, halved
½ C coconut milk, lite. The can of coconut milk I opened yesterday, used today and another ½ C for a recipe tomorrow. It solidifies a bit in the refrigerator, like really soft ice cream.
1½ T white wine
1½ C stuffed with Kale leaves ripped up to bite size.
Rated a 4.5 on Kale Scale.
Friday, July 2, 2010
Coco-Curry Kale
½ tsp coconut oil
¼ C onion,chopped.
2 cloves garlic, minced
¼ C red cabbage, chopped
½ C canned garbanzo beans
1 large radish, sliced
¼ C celery, chopped
1.5 oz box raisins
Up to ¼ tsp cinnamon
Up to ¼ tsp nutmeg
Up to ½ tsp curry powder
1/3 C coconut milk, lite
1.5 T white wine
1-1 ¼ C stuffed with Kale leaves ripped up to bite size
- Heat oil and sauté onion, garlic and cabbage; when limp or lightly browned
- Add and continue sauté, garbanzo beans, for 1-2 mins.
- Add and continue sauté, raisins, radish and celery, for 1-2 mins.
- Add spices and stir up.
- Add coconut milk and white wine and turn down to simmer with lid off, stirring. Add more liquid, if needed.
- Top with kale, cover and simmer until kale is wilted to your desire.
- Serve and enjoy.
Toasted almonds, optional with this recipe. I chose to be almond free tonight. This turned out to be pretty tasty. The raisins and spice undertones in the sauce, were delicious.
Rated a 4.45 on the Kale Scale.