Category Archives: Kale

Kale….a superfood like no other.

Kale Egg Bake – “Kale Cupcakes”

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This is a great breakfast from one of my favorite Brooklyn brunch spots Cafe Rue Dix. It is called Kale Cupcakes. They are basically eggs baked inside of kale. The kale comes out nice and crispy like kale chips. The egg inside is runny and goes well with a piece of toast. It is a great meal to have for guests because it looks so gourmet.

 Kale cupcakes

 The first time I had this was after a long run in Brooklyn. It was filling and came with a nice little side of greens. I have wanted to try making it at home ever since.

I was a little nervous to try this last weekend for the first time with guests. It was so easy and it came out great! Hopefully this time next year I’ll be making it with kale from my garden.

We put in a garden this weekend. Our first real garden! We did a raised bed garden. It was a lot of work, but worth it. This late in the season we couldn’t find any kale to put in it, but I’m sure we will next year.

Let me now how they turn out!

 

Kale Cupcakes
Serves 4
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Cook Time
20 min
Total Time
27 min
Cook Time
20 min
Total Time
27 min
76 calories
1 g
186 g
5 g
6 g
2 g
56 g
112 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
56g
Servings
4
Amount Per Serving
Calories 76
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 186mg
62%
Sodium 112mg
5%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 6g
Vitamin A
6%
Vitamin C
0%
Calcium
4%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 eggs
  2. 1 head of kale
  3. 4 teaspoons soy milk
  4. salt
  5. pepper
  6. olive oil for the cupcake tin
Instructions
  1. Pre-head the oven to 325 degrees Fahrenheit.
  2. Rinse and dry several large leaves of kale.
  3. Grease the cupcake tin with olive oil.
  4. Place the kale in the cupcake tins to make a "bed" for the cupcake. I often used to pieces of kale cut in half for this. Sometimes you will find the perfect piece of kale and can use just one piece.
  5. Break eggs one at a time and place them gently in the kale.
  6. Top each egg with a little less than 1 teaspoon of soy milk to keep them moist.
  7. Sprinkle with salt and pepper.
  8. Bake for 20 minutes at 325 degrees fahrenheit.
  9. When they come out, place a knife in around the edges and then gently pop the kale cupcake out.
  10. Enjoy with a side of your favorite greens or toast!
beta
calories
76
fat
5g
protein
6g
carbs
1g
more
Bed Stuy Foodie http://bedstuyfoodie.com/
 

Kale in cupcake tins

Kale in cupcake tins

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Hearty Kale Almond Salad

Almond Kale Salad

Almond Kale Salad

Today is the start of vegan month! I am technically a flexitarian, which for me means I mostly eat vegan but occasionally eat organic meat and cheese. Every January I do a cleanse – no animal products and no alcohol. It feels really good after all of the holiday treats I consume in December. It also reminds me that eating mainly plants, whole grains, and nuts gives me energy and keeps me really healthy.

I was looking for heartier salads to fill me up during vegan month. I found a great recipe from one of my favorite food blogs Oh She Glows and combined it with a kale salad I have been making.

massage kale

Massaging kale!

Kale Almond Salad
Serves 4
A hearty kale salad full of flavor!
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Print
Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
329 calories
36 g
0 g
19 g
13 g
2 g
170 g
98 g
14 g
0 g
17 g
Nutrition Facts
Serving Size
170g
Servings
4
Amount Per Serving
Calories 329
Calories from Fat 162
% Daily Value *
Total Fat 19g
30%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 12g
Cholesterol 0mg
0%
Sodium 98mg
4%
Total Carbohydrates 36g
12%
Dietary Fiber 10g
40%
Sugars 14g
Protein 13g
Vitamin A
2%
Vitamin C
75%
Calcium
14%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Salad
  1. 2 bunches kale
  2. 4 lemons
  3. 1/2 cup dried cranberries
  4. 2 stalks of celery
  5. balsamic glaze
  6. 1 slice of whole wheat bread (for croutons)
Topping
  1. 1 cup of whole almonds (not peeled)
  2. 3 tablespoons nutritional yeast
  3. 1/16 teaspoon salt
  4. 1/8 teaspoon pepper
  5. 1/8 teaspoon cumin
Instructions
  1. 1. Pre-heat the oven to 400 degrees.
  2. 2. Place the almonds on one baking dish and bake for about 8 minutes.
  3. 3. Place the bread on a baking dish and place on broil for about 4 minutes (depending on the intensity of your oven).
  4. 4. Rinse and finely chop two head of kale and place in a large bowl. Be sure to cut around the stems, you can save them for soup!
  5. 5. Squeeze the juice of 4 lemons into a separate dish. Remove the seeds from the juice.
  6. Pour the juice of the lemons onto the kale.
  7. 6. Massage the kale by squeezing it in your hands and mixing it in the lemon juice for about 3 minutes.
  8. 7. Let the kale sit for about 10 minutes.
  9. 8. Place the almonds, nutritional yeast, salt, pepper, and cumin into a food processor and pulse a few times until the almonds are ground.
  10. 9. Place the salad onto 4 plates.
  11. 10. Place a little more than 1/4 cup of the almond mixture onto each salad.
  12. 11. Add cranberries, croutons, and celery to the top and drizzle with balsamic glaze.
Notes
  1. The kale with significantly decrease in size after you massage it.
Adapted from Oh She Glows
beta
calories
329
fat
19g
protein
13g
carbs
36g
more
Adapted from Oh She Glows
Bed Stuy Foodie http://bedstuyfoodie.com/
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The salad before the massage.

 

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The salad after the massage.

 

 
Healthy Dinner with Fresh Squeezed Grapefruit Juice

Healthy Dinner with Fresh Squeezed Grapefruit Juice

Raw Brussels Sprout and Kale Salad

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This time of the year I like to practice some Thanksgiving meals so I can decide what to make on the big day. I found a great recipe that will add some raw veggies to our Thanksgiving meal. Actually, I really wanted to find a way to sneak kale into Thanksgiving this year. My family was not going to go for an undisguised kale dish, like a plain kale salad or kale chips. Brussels sprouts are festive and so I think this dish will help get my kale in the door!

I made this dish last night and was surprised by how fresh it tasted. The dressing is tangy and it helps to break down the kale and brussels sprouts. The toasted almonds add a little crunch and a nutty flavor. The shallot adds a little sweetness to the mix.

I have never had raw brussels sprouts before. It was a little time consuming grating each of the brussels sprouts, but worth it. Next time I make this dish I will try to buy larger brussels sprouts so that they will be easier to grate.

Inspired by: Bon Appetit

Yield: About 6 medium sized salads or 4 large salads.
Time: About 40 minutes
Ingredients:
1 cup sliced almonds
About 15 medium sized brussels sprouts or 2 cups
1 large head of kale
1 teaspoon of olive oil
salt to taste

Dressing
1 shallot
2 cloves of garlic
1 teaspoon dijon mustard
1/4 teaspoon black pepper
3/4 cup lemon juice (about 5-6 lemons)
2/3 cup olive oil
1/3 cup water

Method:
1. Place one teaspoon of olive oil in a pan and bring the head to medium.
2. Once the olive oil is hot, add the almonds and cook until brown. This will take about 20 minutes. Just be careful to turn them frequently.
3. Finely chop one shallot and place it in a small bowl.
4. Mince two cloves of garlic and add it to the small bowl.
5. Add the remaining dressing ingredients and whisk until well-comined. Set aside.
6. Rinse the kale and brussels sprouts. Then chop the kale into short, thin pieces and place it in a large bowl.
7. Grate the brussels sprouts and place them the large bowl.
8. Salt the browned almonds to taste and then add them to the large bowl.
9. Whisk the dressing again and pour it over the ingredients in the large bowl.
10. You can serve this immediately or dressing sit and serve up to 24 hours later.

After the salad sat in the dressing all night and morning, it was even better for lunch. I am definitely going to make this dish again, even before Thanksgiving!

Easy Healthy Vegan Lunch – Kale, Millet, and Tomato Stew

Tomato and Kale

I am always looking for healthy and easy vegan lunches to make for work. This recipe is my latest success. It doesn’t take a lot of time or work and it is delicious. Plus, it is just one more way to get some kale in!

Today, as I was deciding what to blog on, I heard this great segment from NPR on millet. I have been making this dish with millet all week! I love cooking with millet because quite honestly, I have eaten so much quinoa in the last few years that I need a little break. Also, millet absorbs the flavor better than quinoa does. It is filling and slightly nutty like quinoa, but I find it is easier to digest.

Millet

Cook Time: 45 minutes
Yield: Enough for about 4-6 lunches
Ingredients
10-12 tomatos
2 heads of kale
1 cup of vegetable broth
3 cloves of garlic
3 small slices of jalapeno finely chopped
2 dashes cayenne pepper
2 cups of millet

Ingredients

Method
1. Dice tomatos and place in a large pot with vegetable broth, garlic, and jalapeno.
2. Cook on medium-high for about 30 minutes, or until the tomatoes are soft.
3. Simultaneously, boil 4 cups of water in a smaller pot. Add 2 cups of millet and bring to a simmer. Cook for 10-12 minutes, or until all the water is absorbed and the millet is soft.
4. Wash and chop the kale.
5. Bring the large pot with tomatoes down to medium. Add the kale and cayenne to the large pot with the tomatoes.
6. Serve the tomato and kale mixture over the millet, adding a little of the liquid created from the juice of the tomatoes.
**Note: If you are short on time, you can replace the diced fresh tomatoes with a can of organic stewed tomatoes. If you do this, you will only need to cook the tomatoes for about 10 minutes before adding the kale.

Ways to Eat Kale: Sauteed Kale

 
sauteed kale

As I shopped for the essentials like everyone else pre-Sandy, I was surprised to find one of my staples was sold out. Along with the batteries and water, kale- my favorite leafy green- was also gone from the shelves. Luckily I still had some reserves back home.

 

 

raw kale
 
 

What is kale anyway and why is it so popular? Kale is a green and leafy vegetable that is jam packed with nutrients and fiber. Although it is often used in salads, kale is actually more closely related to cabbage, broccoli and cauliflower than it is to lettuce.  Kale has grown so popular, mainly among foodies, because of its high nutritional value. 

 
According to WebMD:
 
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
 
 
Naturally, with stats like that I want to eat as much of this superfood as I can! I try to have a little everyday in my green smoothie. Today, I made a lovely dish of sauteed kale. It made for a nutritious lunch after a long run in the rain. It would also make a great a great side dish.
 
The shallots gave the dish a sweetness that was a nice contrast to the earthy kale. The garlic added a savory aroma and taste which left me wanting more. I hope you enjoy this dish as much as I did!
 
 


Ingredients
2 cups of fresh kale
1/2 shallot
1 teaspoon olive oil
1 lemon
1 clove of garlic
pepper to taste

Method
1. In a pan on medium, heat the olive oil and add 1/2 chopped shallot.
2. After 3 minutes add garlic and saute for another 5 minutes until the shallots start to brown.
3. Squeeze the juice of 1 lemon.
4. Add the kale with the lemon on top.  Put the lid on the pan and cook for about 3-5 more minutes.
5.  When the kale color becomes a deeper shade of green, you know you are done.
6. Season with pepper and enjoy warm!

 

Get Your Greens Smoothie

My favorite breakfast in the morning is a good green smoothie! When I eat a green smoothie, I have a better day. I feel like I got my greens in early, I get lots of vitamins, and they are so tasty! This smoothie is my favorite so far. First of all, I think pineapple makes any smoothie better by adding its tropical sweetness. The kale brings an appreciated earthy flavor. The spinach is actually a little sweet and brings a nice fresh flavor. Finally, the banana brings a smooth consistency. I am already looking forward to my next one tomorrow!
 
Ingredients
3/4 cup kale
3/4 cup spinach
1 large banana
2 cups pineapple (or another fruit)
2 cups soy milk

Kale and spinach

 Method
1. Throughouly rinse kale and spinach.
2. Remove stems from the kale (otherwise you will get yucky chunks in your smoothie).
3. Blend kale and spinach in a food processor or blender until finely chopped.
3. Add banana and blend again.
4. Add pineapple or any other frozen fruit and blend again.
5. Slowly add the soy milk and blend again.
6. Serve cold!

 

What kind of smoothie is your favorite?