Soup'n'Kale

Another "fast food night." Amy's Pasta and 3 Bean Soup and 1.25+ cups of cut up kale.

Rated a 4.3 on the Kale Scale. Would have rated higher, but this isn't my favorite soup of Amys.

Kale Cinnamon Saute

This concoction I paired with a hunk of wild sockeye salmon. It actually turned out pretty good! The cinnamon really adds something different. I think I'll build on this in the future.

Saute:
1 tsp coconut oil
1/4 cup onion, choppped
1 small apple, chopped
2 plum tomatoes, chopped
2 Tbsp almonds, slivered
Dust with ground pepper, to your liking

After the saute is going, toss in 1/2 tsp cinnamon. The aroma should begin to waft your way as the cinnamon gets stirred into the hot oil and veggies.

Add, cover, wilt to your desire:
2 tsp white wine (this is all that was left in the little bottle)
1 oz cooking sherry
2 Tbsp balsamic vinegar
80 grams (or about 1.25 cups) of kale, chopped up

Serve with:
2 tsp worcestershire
2.5 oz non-fat greek yogurt, plain

Rated a 4.57 on the Kale Scale.

Kale Scramble Pear

Board meeting tonight. What to make that won't take long. I grabbed 2 eggs, kale, ham, onion and a pear. It worked!

Saute:

1 tsp coconut oil
1/4 cup onion, cut up
1.5 oz canadian bacon, cut up (1 slice about 3 x 4
2/3 red pear, cut up
90 grams kale, cut up into bite size pieces

Add 1 Tbsl water, cover and wilt kale.


Mix it all up, and add:

1 egg +1 egg white mixed with --
1 tsp pepper
1/4 tsp Mrs Dash
1/4 tsp turmeric

Serve with 1 tsp worcestershire sauce (option, not in calorie count).

Rated a 4.75 on the Kale Scale.

Lentils Over Again

To test my theory that I'm getting enough kale by taking 1/2 bunch (about 4 stalks), I weighed the cut up kale - it came out to 90 grams, which is about 1.5 cups.

Mix it and microwave:
Last night (Apr 20), I cut up 90 grams of kale into bite size pieces. Put them in a bowl, sprinkle of water, and microwave for 1 minute. Then I added 1 serving of the lentil soup I made on Monday. Added in one wedge of light creamy swiss cheese (Laughing Cow). Mixed it all together and microwaved for 2 minutes.

Served with 1 tsp worcestershire sauce, and 5 of Mary's Gone Cracker's Original (optional. calorie count doesn't include the crackers).

Rated a 4.6 on the Kale Scale.

Petite French Green Lentils and Kale

I made a variation on my favorite lentil recipe which uses 'balsamic roasted veggies'. And then served it with 1+ cup of wilted kale and some non-fat plain greek yogurt.

TONIGHT'S MEAL

Steam 1.25 cups of cut-up kale, wilt to your desire.
These days, I divide one bunch of kale into 2 meals. Each 1/2 bunch, when cut-up yields a well stuffed cup which is about 1.25 C worth of kale. I steamed this in the microwave using a microwave steamer in the bottom of my quart bowl.

Mix wilted kale and 1 serving of lentils (see below for that recipe).

Serve with 2.5 oz non-fat greek yogurt (optional. Calorie count doesn't include).

This serving with kale, Rated a 4.7 on the Kale Scale.

Petite French Green Lentils

Cut up for roasting:
1 red potato
1 purple potato
1 rutabaga, peeled
1 carrot
1 fennel bulb
1 onion
1 sweet red pepper
1/2 yam, peeled

Mix with

1 tsp brown mustard
2 Tbls olive oil
2 Tbls balsamic vinegar
1 tsp turmeric
1 tsp black pepper

Roast for about 45 minutes.

While the veggies are roasting, saute:

3 oz ham, pre-cooked, cut up
1 onion, diced

Add:
1 oz white wine
4 cups water
2 vegetable bouillon cubes
1 Tbls fresh thyme leaves
5 cloves garlic, minced
1.25 cups of petite french green lentils, rinsed

Bring to boil and then simmer for 30 minutes.

Add:

Roasted veggies
1/2 C cooking sherry
1.5 C water

Bring back to boil, simmer for 15-20 minutes.

This lentil recipe serves 6.

Chili Quinoa Kale

Tonight was another ready-to-eat meal, sort of. I stopped at Whole Foods Market and purchased a cup of their hot, ready to eay chili beef stew, and 1/3 c of their lemon quinoa, which some use as salad, and 3 falafel balls.

I wilted 1+ cup of kale, chopped in a quart bowl. Then I added all of the above items, stirred it up, and heated it through in microwave. Non-fat greek yogurt would have been good, but I didn't have any. No nutritional count today on these ready-to-eat items. It was a very good and filling meal!

Rated a 4.62 on the Kale Scale.

Split Pea Soup'n'Kale

Coming home after a busy day, and wanting something really simple. I cut up 1+ cup of kale and put it in a can of Amy's Split Pea Soup. I added 1 tsp brown mustard, 1 tbps balsamic vinegar, and 1 tsp worcestershire sauce. Delicious! Ate the whole can of soup. Along with 2 AkMak crackers.

Rated 4.59 on the Kale Scale.

Carovekato

Here is another variation on the roasted veggies with kale - this is the last of the roasted veggies. This time there was no oil used in the saute.

Saute:

1 C roasted veggies (See Sunday's post)
3/4 C red cabbage, chopped
10 grape tomatoes, halved (no olives today)

Add, cover and wilt:

1 oz white wine
1.25 C kale, chopped to bite size

Serve with:
1 tsp worcestershire sauce
2.5 oz non-fat greek yogurt

Rated a 4.65 on the Kale Scale.

Roasted Veggies Kale_V.2

Variation #2 on the roasted veggies I made on Sunday.

Saute:

1 tsp olive oil 1 Cup of the Roasted Veggies_Beets recipe (see Sunday's post) 10 grape tomatoes, halved 5 kalamata olives, halved

Add, cover, wilt:

1+ Cups Kale, cut to bite sized pieces 1 oz water Add, scramble: 1 egg + 1 egg white, whipped up

Serve with:

A sprinkle of worcestershire sauce 2.5 oz of non fat greek yogurt

Rated a solid 4.55 on the Kale Scale

Roasted Veggies_Beets and Kale Variation

This is sort of a repeat of the roasted veggies and kale that I did a week or so ago. The variation is the veggies I tossed together, along with variation on the sauce. Use 1 cup of the roasted veggies for this evening's Kale Recipe.

Here are the veggies I cut up and put in the roasted veggies mixture:
2 purple potatoes
1 rutabaga
1 onion
5 cloves of garlic
1 fennel bulb (about 1 to 1.25 cups)
1 parsnip
2 beets
1.5 cups of butternut squash, cut up. This was leftover from a soup recipe, and I had vaccuum sealed the leftover, unused squash.

Roasted veggie sauce that you stir into the veggies before roasting: 2 Tbsp olive oil, 2 Tbsp balsamic vinegar, 1 Tbsp worcestershire sauce, 1 tsp brown mustard (Gulden's), 1 tsp turmeric, 1/2 tsp ground black pepper.

So, now....the recipe for tonight:

Cover and wilt, on low:
1 tsp olive oil, heated on medium
1.5 C chopped kale - see photo. A packed cup!
.5 oz white wine

Add, mix and heat through:
1 C of the roasted veggies

Serve with 2 oz of plain non-fat greek yogurt.

(optional).

Rated 4.6 on the Kale Scale.

Stir Wilt Kale and Veggies

April 5, 2011
I'm a couple days late in getting this one recorded. My intention was to have a simple meal.

Saute
1 tsp olive oil
3/4 of a yellow pepper, cut up
1 C red cabbage, cut up
1/3 C onion, cut up
2/3 of a pear, cut up
10 grape tomatoes, halved

Add, cover, wilt:
1 cup Kale, chopped up into bite size pieces
1 oz white wine

Serve with 2 tsp worcestershire sauce.

Rated a 4.5 on the Kale Scale.

Penne Pasta Kale

The original meal of Chicken Penne Pasta was delicious. We ordered a meal for 12 from Applewood Restaurant and had a family dinner-in at mom/dad/gpa/gma/ggma/ggpa's place. They loaded us up with 2 huge casseroles, a large green salad, 2 dressings, and a plate of cookies.

Even with 12 of us, we were unable to finish the casseroles. I thought it might go well with a cup+ of chopped kale. Leftovers are usually never the same as the first time 'round. But, tonight the do-over with added kale was very yummy! No calorie count today.

Rated a 4.69 on the Kale Scale.

Eight Grain Kale

This week I've been having Bob's Red Mill Eight Grain Cereal for breakfast, topped with a few chopped strawberries. I thought, hmmm...., this is pretty simple, I'll bet I could do this for dinner and stir in a cup of chopped kale. Seemed pretty simple. And the result was simple. But it took 6 pots/pans/plate/bowls to get there!

Prepare to cook in microwave:
1/4 cup of Eight Grain Cereal
1.25 cup water
3/4 red pear, chopped up

Cook this 2 minutes at a time. Pull out, stir, and zap more.

After 4 minutes, Add:
20 red grapes, cut in half

Cook more, 2 min per time. After the last 2 min, let the cereal sit for couple minutes. Then stir.

While cereal is cooking, Steam in big pot:
1.25 Cups of kale, chopped up into bite size pieces

When cereal and kale are ready, mix in a bowl.
Serve in a bowl with soy milk.

Rated a 4.7 on the Kale Scale for taste.

Tortellini Kale

Here is another go round with pasta, sauce and kale. It was dee-licious! Four cheese tortellini. And a Tomato, Olive and Capers pasta sauce by Middle Earth Organics. Yum! I didn't do the nutrition on this one because I was using these brand name products. The the tortellini was about 220 calories per serving and the pasta sauce about 84, except that I used 2.5 servings. And then the kale. Rated a 4.56 on the Kale Scale.