Kale...what can we say about it. It's green, it's traditionally decorated salad bars everywhere, but it's much more than that. It's one of the worlds healthiest foods. It is a very good source of vitamin B6, dietary fiber, calcium,
potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3
fatty acids phosphorus, protein, folate, and niacin. Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. 1 cup of Kale is about 36 calories. If you're juicing, toss in a handful after you've steamed it and you'll maximize the health benefits. For people like me who suffer from inflammatory/autoimmune diseases, this vegetable is a life saver. It's high Omega-3 properties help heal the gut and cleanse the blood. Just eating 1 cup a week boosts your immune system and sets you on the right track to receive the full benefits of this awesome food. I have never grown it in the garden. I hear it's really easy and worth it, but to make life easy, I love Glory brand from Trader Joe's. It's only $1.39 a bag. I don't enjoy kale chips, I think they're gross, but what I do like is fresh raw kale, sprinkled with lemon, olive oil, salt and pepper and onion powder. I sometimes put raspberry balsamic drizzle on it and it's amazing.Okay, now the recipes. I previously did a quinoa, butternut squash and portobello recipe you can find under my flavorful paleo post. Check it out!
You will need a medium sized butternut squash, washed and cut in half, or you could also use acorn squash (4) also cut in half, de-seeded and salted and oiled. Place it in the oven flesh side up at 350° for 20 minutes.
Remove from oven and set aside. While the squash is cooking you'll need to start the sausage and kale mixture.
In a large skillet, add
- 8 ounces Italian turkey or pork sausage, casings removed (I used jimmy dean sage sausage)
- 1 large leek, white and light green parts only, halved and sliced
- 2 cloves garlic, finely chopped
- 4 cups tightly packed torn kale
- 1/3 cup reduced-sodium chicken broth (use veg, but season extra with herbs)
- 1/4 cup chopped pecans or pine nuts
- 2 tablespoons grated fresh Parmesan
- 2 tablespoons panko breadcrumbs (gluten free panko is available. Kinnikinnik and Ian's makes a good tasting substitute.)
Tightly pack into the squash cavity, drizzle with olive oil and bake in a 375° until golden brown and bubbly, usually about 15 minutes. Depending on the moisture in the mixture, you can add water on the sheet pan while backing to keep the squash and sausage mixture moist. You can also stabilize the squash with a tin foil ring. *If you'd like to use a prepared gluten free bread in place of panko that works great too.
This is one of my favorites soups. I don't make it often enough, but as fall is creeping in, it's a perfect weekend soup to cook while you're in church.
Kale, Sausage and Potato Soup serves 6
2 C. Coconut Milk (Unsweetened) + 1/2 C Coconut Creamer (Trader Joe's, Whole Foods)
you can also use Half and Half
2/3 C. sliced or cubes red potatoes
4 C. Low sodium chicken or veggie stock (check for gluten, it hides everywhere)
1 medium Onion, cubed or minced-I use a Cuisinart blender to make mine small
1/2 tsp. Oregano
Pinch of Salt
1/2 tsp garlic, minced
1/2 tsp. Red Pepper flakes to taste
1/2 tsp ground white pepper
2 C torn Kale
*If you're vegetarian, omit sausage and add 2 cups northern white beans and 1/2 cup carrot rounds to fortify the soup and give it body.
In your stock pot, brown the sausage, leaving it in bite sized to large chunks, discard rendered fat.
Add onion to sausage and saute with oregano, salt and red pepper flakes and garlic. Add stock, coconut milk or half and half, potatoes and cook for 15 minutes, add kale and continue cooking for 10 min. Should be slightly boiling. You don't want to break up the potatoes. Before serving, add coconut cream and serve.
If you want to cook everything in a crock pot, cook sausage ahead of time or buy precooked sausage. You'll need to cut the kale in larger pieces, but you can then add all ingredients to pot all at once, excluding the coconut cream until the very end. Place the crock pot of low for 4 hrs.
Paleo Scrambled Eggs with Kale
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recipe and photo courtesy of |
- 2 eggs
- 1/2 avocado
- Handful of kale about 1 heaping Tbsp
- 1/2 tsp coconut oil
- ¼ cup mushrooms
- salt and pepper to taste
Kale, Cauliflower and Chickpea Curry
2 Tbsp coconut oil
2 Tbsp mustard seeds
15 coriander seeds (seems funny to count such a small amount, but do it)
1 tsp cumin seed
1 medium onion, chopped small
2 tsp. garlic minced
1 large tomato or 1/2 C canned stewed tomato
1/2 C Chickpeas 1/2 tsp curry powder
3 C. Cauliflower florets
1/2 tsp Red Lentils, rinse 2 times
3 cups stock or water (I use veg stock)
Salt
1 bunch Kale (about 1 1/2 C.) *You could also use Spinach or Chard
1/2 tsp Turmeric
Before you saute the veg, add red lentils, water/stock and salt (1/2 tsp) to a pot and bring to a simmer, turn burner on low and continue cooking with lid on until you have prepared the veggies below.
Place cauliflower florets on a baking sheet sprinkle with 1 Tbsp melted coconut oil, curry powder and roast in oven at 375° about 15 minutes. Cauliflower can be brown around the edges. Remove and set aside.
In a stock pot, add 1 Tbsp coconut oil and toast the mustard, cumin seeds, coriander until they begin to pop and smell fragrant. Add onion and saute until softened. Add garlic and let it become fragrant, but make sure it doesn't burn. If it burns, you'll have to start over. Then add tomatoes, and kale and turmeric.
Add all ingredients together, now including chickpeas and continue cooking for about 10 minutes. Serve alongside white rice or couscous. Garnish with fresh diced tomato.
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