Kale-recipes

Sweet Potato and Kale Breakfast Sandwich

If you’re constantly on-the-go and can’t manage to prepare a healthy breakfast that doesn’t come in a plastic package, then this is something you’ll be interested in.

Create a healthy sandwich packed with sweet potato and kale, in a bed of wholemeal bread. Prepare it the night before, and leave it in the fridge until you’re ready to go!

RELATED: Acai Berry Smoothie Bowl Recipe

Ingredients

1 sweet potato, peeled and sliced

2 tbsp olive oil

Salt and black pepper

1/2 small red onion, sliced

4 slices whole grain bread

6 ounces Harvarti cheese (optional)

2 kale leaves

1/2 tsp fresh rosemary, minced

Balsamic glaze or reduction (optional)

Method

  1. Preheat the oven to 400ºF (200ºC) and line a tray with baking paper. In a small bowl, place the sweet potato slices and drizzle with olive oil, and season with salt and pepper. Toss well, then place onto the tray and cook for 20-25 minutes or until tender. Remove from the oven, and set aside.
  2. Caramelise the onion in a small saucepan over medium heat with some olive oil. Season with a pinch of salt, and stir occasionally until onions are medium brown.
  3. Toast the bread, and layer with cheese, sweet potatoes, kale, and caramelised onions. Sprinkle with fresh rosemary, and season with black pepper and salt to taste. Grill on a pan over medium heat if you prefer your toast with extra crunch!

Image and Recipe adapted via Two Peas and Their Pod

December 23, 2014

Persian Kale, Kumera And Quinoa Pilaf

This vegetarian recipe is healthy, yet tasty and can be eaten as a meal on its own or used as a side dish with some lamb. It’s low in fat, high in fibre and it uses those yummy superfoods kale and quinoa which are beneficial for your health.

Ingredients

1 cup frozen broad beans

1 tbsp olive oil

1 large orange kumera, peeled and cut into 2cm cubes

1 brown onion, finely diced

2 tsp finely grated ginger

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground turmeric

1 tsp ground paprika

1 cup of quinoa, rinsed and drained

2 cups vegetable stock

1 bunch kale, stems trimmed, shredded

½ cup of toasted pistachios, coarsely chopped

½ cup coriander leaves

Method

  1. Preheat oven to 200 degrees C and line a tray with baking paper.  Place the kumara on the tray, drizzle with olive oil, season with salt and pepper then roast until tender (about 20 minutes).
  2. Cook the broad beans in a medium saucepan of boiling water for two minutes or until heated through.  Rinse under cold water, drain then peel broad beans. 
  3. Heat oil in a large saucepan over medium heat then cook onion until soft.  Add the ginger, cumin, coriander, turmeric and paprika and stir for one minute.
  4. Add quinoa and stock then bring to the boil.  Reduce the heat to low, cover and simmer for fifteen minutes or until liquid has been absorbed and quinoa is al dente.
  5. Stir through kale until wilted, then add kumara, broad beans and pistachios.
  6. Season with salt and pepper, divide among bowls and sprinkle with coriander.

Image via taste.com.au

July 27, 2014

What Is Kale And Why Is It Good For Us?

Recently, kale has been increasing in popularity and is being recognised for a number of health benefits.  Before I wrote this article I didn’t know much about kale, so I decided to do some research and find out why this vegetable is being hailed as one of the healthiest vegetables on earth.  Here is what I found:

What is kale?

Kale, otherwise known as borecole, is a leafy green vegetable which is a descendant of the wild cabbage and is part of the Brassica family that also includes broccoli, cabbage and brussel sprouts.  There are several varieties of kale and they all differ in taste and appearance.  The most popular type is curly kale which is most commonly found in the supermarkets and ranges in colour from purple to light green.  Kale is extremely hardy and fairy easy to grow, even in cold conditions.

What nutrients can be found in kale?

Kale is jam packed full of beneficial nutrients and vitamins meaning that just a small amount can provide you with a large dose of your daily dietary needs.  It is extremely high in antioxidant vitamins K, A and C as well as being a great source of minerals including copper, calcium, potassium, iron, manganese and phosphorus.  Best of all kale has zero fat and is extremely low in calories so it’s a great aid for weight loss.

What health benefits does kale provide?

Because kale is rich in vitamin K it can help to reduce the risk of developing various cancers as well as helping with bodily functions including blood clotting and lowering cholesterol and blood pressure.  Kale is high in calcium which helps with healthy bones and it’s also an excellent source of fibre and sulphur which are great for detoxifying your body.  Lutein is also found in kale which is beneficial for healthy eyes.

How can I enjoy kale in my everyday diet?

Some types of kale are quite bitter so it can be an acquired taste but there are numerous ways that you can enjoy kale in your diet without eating it raw in salads.

  • Kale can be blended into a juice.  Just add apples, carrots, kale and a dash of lemon and you have yourself a glass of liquid gold.
  • Kale chips are a great snack and much healthier than potato chips.  Bake some leaves in the oven with some olive oil and salt then crunch away.
  • Add kale to soups or pasta dishes.

So the next time you’re at the supermarket, look out for kale and consider putting some in your trolley.  With the number of health benefits it provides I know I’ll be giving it a go as soon as possible.

What are your favourite ways to eat kale?

Image via food.allwomenstalk.com

July 15, 2014