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Sweet Potato Kale Casserole (Dairy-free)

Sweet Potato Kale Casserole in a Dairy-Free Cream Sauce

• 2 large sweet potatoes, cut into thin slices
• 1 head of kale, de-ribbed and torn into pieces
• 1 small onion, finely chopped

Preheat the oven to 350°
Slice sweet potato into thin slices.

Prepare the “Au gratin” Sauce:
• 2.5 cups of unsweetened plain almond milk
• 1.5 cups nutritional yeast
• 3 Tbsp. chickpea four
• ½ tsp. onion powder
• ½ tsp. garlic powder
• ¼ tsp. nutmeg
• Dash of cloves
• 1 tsp. salt

*Optional: you can add the onions to this mixture or layer them in the casserole. It doesn’t make too much of a difference. I personally like to add them at this stage and let them get coated in the sauce.
Pour the almond milk into a large bowl. Whisk in nutritional yeast and other spices, stirring well. Slowly add the kale to the mixture, making sure it gets well coated.
In a glass baking dish, pour a thin layer of kale au gratin sauce into the bottom of the dish.
Add a thin layer of sweet potato, slightly overlapping them, followed by another layer of kale. Make sure you some have the kale au gratin sauce left over at the end to pour over the casserole when finished.

Bake for 45 minutes, or until sweet potatoes are tender.

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Kale: 5 ways/5 days Recipe #5

Curried Lentil Kale Soup

Curried Lentil Kale Soup

 Ingredients:
4 cups of kale, chopped
1 cup dried lentils
2 cups water
1 large onion, chopped

3 cloves garlic, minced
1 medium tomato, chopped
1 celery stalk, chopped
1 large carrot, chopped
¼  tsp cumin
Pinch of cloves
1 tsp turmeric
½  tsp curry power
½  tsp sea salt
½ tsp fresh black pepper

Rinse the lentils under cold running water.
Add lentils and water to a saucepan and bring to a boil.
Adjust to medium heat and add onions, garlic, celery and spices and simmer for 20 minutes before adding the carrots, tomato and kale.
Turn heat down to low, cover to let simmer for 15-20 minutes, or until lentils are tender.
Purée and enjoy!

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Curried Lentil Kale Soup

Curried Lentil Kale Soup

Ingredients:
4 cups of kale, chopped
1 cup dried lentils
2 cups water
1 large onion, chopped

3 cloves garlic, minced
1 medium tomato, chopped
1 celery stalk, chopped
1 large carrot, chopped
¼  tsp cumin
Pinch of cloves
1 tsp turmeric
½  tsp curry power
½  tsp sea salt
½ tsp fresh black pepper

Rinse the lentils under cold running water.
Add lentils and water to a saucepan and bring to a boil.
Adjust to medium heat and add onions, garlic, celery and spices and simmer for 20 minutes before adding the carrots, tomato and kale.
Turn heat down to low, cover to let simmer for 15-20 minutes, or until lentils are tender.
Purée and enjoy!

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Kale: 5 ways/5 days Recipe #4

Sweet Potato Pasta with Creamy Cashew Kale Sauce

Sweet Potato Pasta With Creamy Kale Sauce

I pulled out my handy dandy vegetable spiralizer for this one! Alternatively, if one does not have a spiralizer, this julienne peeler for $9.99 works just as well.
http://www.kitchenstuffplus.com/2029-Zyliss-Inspired-Julienne-2-Tone-Peeler.aspx

For this recipe you will need:

  • 2 large sweet potatoes
  • I head of kale
  • 1 small onion, chopped
  • 6 cloves garlic, minced
  • 1.5 cups unsweetened almond milk
  • 3 tbsp chickpea flour
  • ½ cup nutritional yeast
  • ½ cup cashews, soaked
  • 4 basil leaves
  • 1 tbsp black pepper
  • 1 tsp, sea salt

Wash, peel and spiral or julienne your sweet potatoes.
Wash and de-rib kale and add to food processor along with basil and just enough water to get them blended up. Set aside.
Blend cashews with 1 tbsp of water in food processor, until you have a thick cream.
In a medium sized pot, sauté onions and garlic on low/medium heat in 1 tbsp of coconut oil, until softened.
Stir in almond milk and slowly bring to a simmer while whisking in the nutritional yeast. Add kale, cashew cream and spices.
At this point you’ll have a good idea of the thickness of your sauce. Depending on your preference, slowly whisk in chickpea flour until desired consistency is reached. Gently simmer on low/medium heat while you prepare your sweet potato noodles.
Sweet potato noodles can be eaten either raw or cooked. Lightly steaming them makes them easier to digest and will allow the beta-carotene to become more bioavailable. I prefer mine slightly al dente so I only steamed them for approximately 5 minutes.

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Sweet Potato Pasta

Sweet Potato Pasta with Creamy Cashew Kale Sauce

I pulled out my handy dandy vegetable spiralizer for this one! Alternatively, if one does not have a spiralizer, this julienne peeler for $9.99 works just as well.
http://www.kitchenstuffplus.com/2029-Zyliss-Inspired-Julienne-2-Tone-Peeler.aspx

For this recipe you will need:

  • 2 large sweet potatoes
  • I head of kale
  • 1 small onion, chopped
  • 6 cloves garlic, minced
  • 1.5 cups unsweetened almond milk
  • 3 tbsp chickpea flour
  • ½ cup nutritional yeast
  • ½ cup cashews, soaked for 20 minutes in warm water then drained.
  • 4 basil leaves
  • 1 tbsp black pepper
  • 1 tsp, sea salt

    1. Wash, peel and spiral or julienne your sweet potatoes.
    2. Wash and de-rib kale and add to food processor along with basil and just enough water to get them blended up. Set aside.
    3. Blend the now soaked and softened cashews with 1-2 tablespoons of water in a food processor, until you have a thick cream. Scrape down the sides of your food processor as you blend and add more water if necessary.
    4. In a medium sized pot, sauté onions and garlic on low/medium heat in 1 tbsp of coconut oil, until softened.
    5. Stir in almond milk and slowly bring to a simmer while whisking in the nutritional yeast. Add kale, cashew cream and spices.
    6. At this point you’ll have a good idea of the thickness of your sauce. Depending on your preference, slowly whisk in chickpea flour until desired consistency is reached. Gently simmer on low/medium heat while you prepare your sweet potato noodles.
    7. Sweet potato noodles can be eaten either raw or cooked. Lightly steaming them makes them easier to digest and will allow the beta-carotene to become more bioavailable. I prefer mine slightly al dente so I only steamed them for approximately 5 minutes.

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Kale: 5 ways/5 days Recipe #3

Gluten-free Garlicy Kale Pizza

kale_pizza

You will need:

  • 2 cups of crushed tomatoes. I use Eden Organic(BPA Free) unsalted, unpeeled crushed tomatoes
  • 1 head of kale; washed, de-ribbed and torn into bite sized pieces
  • 1 large tomato, sliced
  • 5 cloves garlic, crushed
  • 1 onion, chopped
  • 1 tbsp oregano, dried
  • 1 tbsp rubbed basil, dried
  • 1/4 teaspoon marjoram, dried
  • 1/4 teaspoon ground black pepper
  • 1/4 cup black olives, sliced
  • 2 tbsp of coconut oil
  • Pizza crust of your choice. I did not make my own crust, shame on me. I’m not the best pizza dough maker but hey, at least I admit it. I’m a nutritionist after all, not a chef. I’m working on it though 🙂

And it all starts with the sauce!
1. In a large skillet, add the onion and half of the crushed garlic and sauté on medium heat for 3 minutes in 1 tbsp of coconut oil.
2. Add the crushed tomatoes and spices and slowly simmer for at least 25 minutes to let the flavours meld.
3. In a separate pot, boil kale for 8 minutes. Drain and transfer to a skillet and sauté with remaining garlic and coconut oil over low/medium heat for 3-5 minutes.
4. Spread sauce evenly on pizza crust and top with the kale, tomatoes and olives.
5. Bake for 10-15 minutes or until crust is of desired crispness!

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Kale: 5 ways/5 days Recipe #2

Wilted Kale Salad

Wilted Kale Salad

While some vegetables might be more nutritious raw, others are more digestible when cooked. Dark leafy greens such as collards, spinach, swiss chard and kale fall into this category.
The best way to cook kale to preserve the nutrient content is slowly over low heat, which breaks down the fiber just enough to make the nutrients more bioavailable without destroying the vitamins.

Begin by steaming your chopped kale for 12-15 minutes.  Then, over low/medium heat sauté kale in 1 tbsp of coconut oil with 1 tbsp of minced garlic. Set aside and let cool before adding remaining ingredients.

You will need:

  • 4 cups kale, chopped
  • 1 cup red cabbage, chopped
  • 10 cherry tomatoes, halved
  • 1 carrot, shredded
  • 2 cloves of garlic, minced
  • ¼ onion, finely chopped
  • ½ cup walnuts, chopped
  • ¼ cup hemp seeds
  • ¼ cup fresh parsley, chopped
  • juice from ½ lemon
  • 1 tsp balsamic vinegar
  • 1 tbsp coconut oil
  • ½ tsp sea salt
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Kale: 5 ways/5 days

For the next 5 days, I decided to share my all-time favourite kale recipes. I’m absolutely krazy about kale and I hope you all enjoy these yummy recipes that I’ve personally tried, tested and tweaked.

You might be asking, but why Chantale, why must I eat kale? Well, aside from it being exceptionally high in iron, loaded with vitamins C, A, K, fiber and manganese, kale also promotes stronger bones, strengthens the immune system, helps to prevent cancer and is an anti-aging superfood! Did I mention it’s also delicious? It’s delicious!!
So without further ado, I introduce kale recipe #1.

 Kale Stuffed Roasted Red Peppers

Kale Stuffed Peppers

Ingredients:

  • 3 red bell peppers
  • 6 cups of kale, chopped
  • 1 cup of brown rice
  • 1 small red onion, chopped
  • 3 cloves, garlic, minced
  • I medium tomato, chopped
  • 1 small yellow pepper, diced
  • 1 shredded carrot
  • ¼ cup of raw pepitas
  • ½ tsp nutmeg
  • ½ tsp cloves
  • ½ tsp cumin
  • 1 tsp sea salt
  • 2 tbsp coconut oil

 To prepare filling:

1. Precook rice until mostly cooked using 2 cups of water for 1 cup of rice (about 25 minutes if using brown rice).
2. Sauté onions and garlic in 1 tbsp of coconut oil for 2 minutes on medium heat in a large skillet. Add rice, kale and an additional ½ cup of water plus remaining ingredients and spices and gently simmer for another 15 minutes(minus the pumpkin seeds)
3. Preheat oven to 350°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Place cut-side down on a parchment paper lined baking sheet and bake until peppers are slightly tender( approx. 10 minutes).  Let cool slightly. Turn cut-side up.
4. Add pepitas to the kale and rice mixture and generously fill the peppers.
5. Bake for 20 minutes.

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Kale Chips. So crunchy So delicious So healthy So addictive!

People are always asking me for ideas on how include more greens and veggies into their diet. Here’s a really simple and yummy way of making kale chips without the use of oil or a food dehydrator.

Ingredients:
1 bunch of kale, de-ribbed
Sprinkle of sea salt or dulse flakes (seaweed flakes)
Dash of garlic powder
Pinch of sea salt
Optional: Pumpkin seeds

1. Preheat oven to 225° F
2. Wash, dry and tear kale into bite-sized pieces.
3. Place on a baking sheet lined with parchment paper.
4. Sprinkle with salt (or dulse flakes) and garlic powder.
5. Bake for about 15-20 minutes, or until crispy.
Check often to make sure they don’t burn!

kale chips