Pineappple Chicken Kale

Really pretty good! This is another time I first spiced some chx breast tenders by shaking them in a bag with coriander, cardamon, cinnamon, and za'atar a Mid-Eastern spice mix based in thyme, which I got at Barbur World Foods.

Layer or toss, however you want:

1 cup   Red cabbage, chopped5
55 gram   Kale, ripped to bite size pieces

½ cup   Pineapple, cut up chunks from a fresh one

3.75 oz   Chicken breast, za’atar spiced and already cooked

Mix together and dress salad with:

1 tbsp   Olive oil

1 tbsp   Vinegar, balsamic, Olive Pit

[The dressing could have been twice as much and then all the salad pieces would have been wet.]

 

Rated a 4.77 on the Kale Scale.

Indian Lentils with Kale and Red Cabbage

A quick meal, and it was really very tasty and simple to fix. It was so good I was almost done before I remember to take a picture of the mix. I used my Pampered Chef covered dish for microwaving the ingredients.

In the microwave cooker add and then cook 90 seconds on high:

1 tbsp Vinegar, balsamic, Traditional from Olive Pit – oh my it’s good!

2 tbsp Sherry, dry

6 tbsp Water

1 cup Red cabbage, chopped

Add and cook for another 60 seconds:
1.15 cup Kale, ripped to bite size pieces

Add, stir it up and cook for 90 seconds:

1 pack Madras lentils, Tastybite

1/2 carrot Carrot, grated

Serve with dollops of:

2 oz Greek yogurt, non-fat plain

Optional - add Akmak Crackers crumbled up.

Rated a 4.80 on the Kale Scale.

Mango Kale Slaw

I found an interesting recipe at Safeway for using the head of red cabbage that I bought. I thought it was worthy of adding my kale into the mix. So here is my variation of what they called Mango Slaw, and I turned into Mango Kale Slaw.  I bought a greenish yellow mango, and found that ripe comes in various colors. So took a chance, and it tasted fine.

Put in a bowl and layer or toss as you wish:
100 grams, Red cabbage, sliced thin
1.25 cup, Kale, ripped to bite size pieces

one half, Carrot,  big , grated

1 tsp, Green onions, sliced

18 sprigs, Cilantro, sliced

Put in a blender, mix and then stir together with the cabbage mixture:

3/4 cup, Mango, peeled and chopped

1.5 tbsp, Lime juice

3 tbsp, Yogurt, nonfat, Lemon, Cascade Fresh
1/3 tsp. Cayenne pepper, ground

Top with
2 tbsp, Walnuts, chopped

Rated a 4.76 on the Kale Scale.

Kale Olive Salad with Oak Aged Cheddar and Pear

Trying to keep it simple in looking for the right combo to get 1+ cup of Kale a day!  The oak aged cheddar was a nice addition and paired nicely with the pear.

Layer into a salad:

1.25 cup kale, ripped to bite size pieces

12 item tomato, grape, halved

10 olives olive, green, pitted, halved, castlevetrano olives

1 pear, cored and chopped

.90 oz cheddar cheese, oak aged smoked, diced

10 sprigs water cress leaves

2 tbsp olive oil & balsamic dressing, safeway select

Rated a 4.7 on the Kale Scale.

Watermelon Salad

 I got out my scale to make sure I was guesstimating the abount of kale correctly. And found I had ripped up 1.3 cups or 85 grams. Purple kale. I couldn't find anything that rates the various kinds of kale, but I thought the info on Whole Foods was good.  I like the purple or rainbow kale because the hold their shape, and don't wilt.

Layer for a salad:

1.3 Cups Kale, purple, ripped to bite size
1 cup watermelon, diced
1 pear, cored and chopped
3 radishes, sliced
2 Tbsp Tuscan Italian dressing (Annies Naturals)

Rated a 4.53 on the Kale Scale.

Plum and Olive Salad

Trying to keep it simple. I started with the green olives, but only 3 left, which is why I added the others. Only 5 left in the bottle, used them all.  I was surprised that this produced such small fiber count. The result was very tasty, though.

Layer as you desire:

1.15 cup kale, raw

1 plum, raw

5 kalamata olives, pitted, halved

3 olive, green, pitted, halved - castleverano

10 tomato, grape, halved

2 tbsp Tuscan Italian dressing, Annie's Naturals

Rated a 4.67 on the Kale Scale.

Fruit Smoothie

This was a bit over the top in using up some fruit in the fridge. Since I only used 1 cup of Kale, and my intention was to eat the kale....I drank the whole smoothie which turned out to be about 3.75 cups. Didn't do it in one sitting, but over the course of an evening.  I did get 100% of my protein for the day!  I had just been to the State Fair and watched the Vita-Mix sales pitch - so I was inspired. But, all I have is an old Waring Blender. However, I was impressed with it's ability to make the smoothie.

In blender, liquefy:

1 cup Kale, ripped to bite size pieces

2/3 cup Skim milk

Add, one fruit at a time, and liquefy after each addition:

1 medium Peach, chopped

1 fruit Nectarine, chopped

1 fruit Kiwifruit, fresh, raw, medium, peeled, chopped

1 fruit Plum, chopped

Add and take a taste:
6 oz Yogurt, Greek non-fat plain, Chobani

If it's not sweet enough or too yogurty (which it was for me), then add:
1 small Banana, peeled

1 fruit Clementine, peeled, chopped

Rated a 4.45 on the Kale Scale. I would have rated it higher, but the calorie count was too high in order to down 1 cup of kale. Next time I'll reduce the fruit and yogurt.

Fruit and Vegie Salad

A flavorful combination that actually worked!

Layer as you desire:
75 gram Kale, ripped to bite size pieces
1 Asian pear cored, and chopped
3 medium Radish, sliced
3 olives Olive, green, pitted. castleverano, halved
9 sprigs Cilantro
2 tbsp Tuscan Italian dressing, Annie's Naturals

Rated a 4.7 on the Kale Scale

Caper Topped Kale

Made this couple nights ago. I like the bonus points for fiber that one gets from avocado, but is so full of fat! They say it is the good kind of fat. And it was a delicious salad!

Layer as you desire, except top with the capers:

1.15 Cup Kale, ripped to bite size
3 Medium Radish, sliced

1 Fruit Avocado, California

1 Whole Tomato, Red, Ripe, chopped

5 Olives Kalamata Olives, halved

5 Olives Olive, Black, halved

1 Tsp Sesame Seed, toasted

1.5 Tbsp Capers, Canned

2 Tbsp, Tuscan Italian dressing, Annie's Natural

Rated a 4.68 on the Kale Scale.

Italian Kale Salad

Italian is the name of the kale. Long skinny dark green leaves. Kind of chewy.

Layer from bottom up or how ever:

1.25 cup,  kale, ripped into bite size pieces
4 medium radish, sliced
1 whole tomato, medium size, chopped
10 olives, black, pitted, chopped in half

1 fruit plum, raw, chopped

2 tbsp,  Tuscan italian dressing, Annie's Naturals

Rated a 4.53 on the Kale Scale.

Melon Kale Salad

Recent salad from couple days ago.  Lots of fruit makes the kale go down...

Layer as you desire:

1.15 cup Kale, ripped to bite size pieces

20 Watermelon balls

3/4 cup Cantaloupe, cubed

1 Kiwifruit, peeled and cubed

1 Nectarine, cored and cubed

2 tbsp olive oil & balsamic dressing, safeway select

Rated a 4.67 on the Kale Scale.