Tuna Kale Sandwich

Pretty quick and easy. The kale is a bit chewy; not as easy to deal with as lettuce would be. But, the sandwich was really good. I like to moisten the tuna with non-fat greek yogurt - no mayo. I use dill relish (no sugar).

Mix up for sandwich spread
1 3 oz can of tuna, drained
1.5 Tbsp non fat greek yogurt
1.5 Tbsp dill relish

Build sandwich
Two slices whole wheat bread
2-3 kale leaves, laid out on bread for sandwich
Slather as much of the tuna as desired

Rated at 4.7 on the Kale Scale

Kale Salad with Coconut Dust

A simple summer evening salad.

Mix together:

1.5 cups Kale, ripped to bite size pieces
1/2 pear, cored and chopped
plum, about 2/3's of 1 plum, chopped
20 watermelon balls
2 tbsp Tangerine Balsamic Dressing (Cindy's Kitchen for Whole Foods)

Rated a 4.6 on the Kale Scale.

Kale Salad with Fruit and Cheese

Hot day = salad. I had two purple apricots, and one was purple through and through. Surprise! The purple in/out was actually a Red Raven Purple Plum.

Layer, toss, mix these ingredients for a salad:

1+ cup kale, ripped to bite sized pieces
1/2 pear, chopped
1 purple apricot, chopped
1 purple red raven plum, chopped
25 watermelon balls
1 oz cheese, diced (I used something from Whole Foods called Tipsy Cheese from England)

Dress with 2 Tbsp of Tangerine Viniagrette (Cindy's Kitchen / Whole Foods)


Rated a 4.6 on the Kale Scale

Solar Cooked Couscous with Kale

Today was solar cooking day. I cooked salmon, corn on the cob and coucous in the solar cooker. I put it out in the yard about 12:30 and collected it for dinner about 6 pm. During day, moved it around to capture the best sunlight. The cooking pot got so hot, I needed pot holders to keep from burning my fingers. The reflective material of the cooker was so bright, I had to wear sunglasses to work with it.

I found an interesting way to cook corn on the cob via solar cooking. The jist of it is you cook the corn in the husk and silk. There's enough moisture in the husk, so no water is needed. After the corn is donw, you cut off the stem end, and the corn "slips" out of the husk and silk. Pretty neat discovery!  I was going to cut the kernels and put with the couscous, but had to try the corn on the cob, and just kept trying until it was all eaten.

In the solar cooker, in a glass container, place:
1/3 cup dry couscous
1/3 cup onion, chopped
A little wine
A little pomergranate juice
Pepper, Mrs Dash

Cook until done (couple hours).

Steam in microwave, 2 minutes:
1 cup Kale, ripped to bite size pieces

Cook in microwave, 1 minute:
Stir the Kale, fluff and add the couscous.
Add 2 Tbsp Mango Salsa from Whole Foods

Rated a 4.71 on the Kale Scale.

Fava Beans, Corn and Kale

The fava beans are not only good, but they satiate - make you feel full. I boiled the beans with a chopped up apricot in a mixture of water, wine, pomagranete juice, pepper, turmeric, oregano, hot paprika, coriander, cinnamon.  These herbs and spices are not part of the nutrition count - they merely added flavor, and I pulled the beans out with a slotted spoon.

Cook for 20 minutes, then drain
Fava Beans in liquid and herbs/spices

Microwave for 4 minutes
1 ear of corn
When done, cut the kernels off the cob, mix with 1 tsp butter and pepper. Set aside.

Steam until wilted
1+ cup of kale, ripped to bite size pieces.

Put it all together on plate:
Kale
Corn kernels
3 cherry tomatoes, quartered
9 green castelvetrano olives, halved
Fava beans, drained
2 oz non-fat greek yogurt


Rated a 4.7 on the Kale Scale.