Kale

Spiced Beef, Pumpkin And Kale Salad Recipe

Kale, being the most nutrient dense food on the planet, is the go-to base for any salad this season. So if you’re looking to serve up something fresh and wholesome, give this spiced beef, pumpkin and kale salad a whirl! Not only is it super simple to make, it contains lots of protein and nutrients to keep you feeling nourished and full.

RELATED: Roasted Rack Of Lamb With Baby Vegetables Recipe 

Ingredients

2 x 200g round steaks (about 2cm thick)

1⁄4 small Japanese pumpkin, peeled and cut into wedges

1 small broccoli, thickly sliced (keep the pieces large as it makes it easier to handle)

1⁄2 tsp each cracked black pepper, chilli flakes and ground coriander

2 cups coarsely torn kale (about 1⁄2 bunch)

1 golden shallot, thinly sliced

2 tbsp extra-virgin olive oil

Juice of 1 lemon

3⁄4 cup coarsely torn flat-leaf parsley

2 tbsp roasted pepitas

Yoghurt-tahini sauce

4 tbsp natural yoghurt

1 1⁄4 tbsp each tahini, lemon juice and olive oil

Spiced Beef, Pumpkin And Kale Salad Recipe

Method

  1. Preheat oven to 200°C. Drizzle pumpkin with 1 tbsp olive oil, season to taste with salt and freshly ground pepper and roast on a baking paper-lined oven tray, turning occasionally for about 25 minutes until browned on the edges and tender.
  2. Preheat a char-grill to high. Combine about 1 tbsp olive oil with pepper, chilli flakes and a pinch of salt, brush over steaks and set aside at room temperature while you cook the broccoli.
  3. Drizzle broccoli slices with 1 tbsp olive oil and char-grill, turning occasionally for about 8 minutes until just tender and charred a bit on the edges, then when cool enough to handle, coarsely chop and set aside.
  4. Wipe char-grill clean then cook steaks, turning once, until browned and cooked to your liking (5-6 minutes for medium-rare, 7-8 minutes for medium), transfer to a plate, cover loosely with foil and set aside to rest for 5 minutes, then thickly slice.
  5. Mix the yoghurt-tahini sauce ingredients in a bowl to combine and season to taste with salt and pepper.
  6. While the meat rests, combine the kale, shallot, extra-virgin olive oil, lemon juice and garlic in a large bowl, season to taste with salt and pepper and mix well with your hands until the kale starts to soften (2-3 minutes).
  7. Toss through the beef, chopped broccoli, parsley, barley and pepitas. Spread a little tahini dressing on serving plates, pile the salad on top and serve.

Recipe courtesy of BeefandLamb.com.au

How To Make Crispy Kale Chips

The humble kale has experienced a steep rise to fame in the past two years thanks to its versatility. You can eat it raw, cook it, roast it, and even drink it as part of a green juice. The green leafy vegetable is full of goodness like Vitamin C and Calcium and also contains a chemical with anti-cancer properties.

RELATED: Refreshing Kale Salad With Honey Vinaigrette

Even though it is very popular at the moment, there are a lot of people who dislike kale because of its slightly bitter taste. However, if you roast kale to make delicious kale chips, most of the bitterness subsides and the kale takes on a very similar taste to potato chips.

With less than half the calories, kale chips are the better, healthier option when feeling peckish. Here’s how to make perfectly crispy kale chips:

  1. Your oven temperature is very important as kale can burn easily. Preheat your oven to 160 degrees celsius.
  2. Cut your kale into chip-sized pieces and separate the leaves from any stems that are quite thick as they take much longer to roast.
  3. Wash and thoroughly dry kale – it won’t get crispy when the leaves are still moist.
  4. Sprinkle olive oil over the leaves, making sure that each leaf is covered but not drenched.
  5. Add sea salt and any other spices or herbs you’d like your kale chips to taste like, such as paprika or rosemary.
  6. Spread in one layer on a baking tray and bake for about 10-20 minutes. The baking time really depends on your oven so make sure you check on your chips after 10 minutes. If the edges of the leaves are starting to turn brown, they’re ready.

Enjoy your guilt-free kale chips!

Image via thevintagemixer.com 

Tomato, Kale, and Feta Baked Eggs

Start you day with a wholesome meal of baked eggs – with a twist! Add a bunch of cooked kale and sprinkled feta over the top of your eggs for some added protein and antioxidants which will keep you feeling fuller for longer.

Disguise the taste of kale with some sweet cherry tomatoes, and don’t forget to serve with a warm piece of bread! This recipe is easy for even a beginner, and will be ready in under half an hour.

RELATED: What Is Kale and Why Is It Good For Us?

Ingredients

1 cup cherry tomatoes

3 kale leaves

100g feta

1/4 cup sour cream

1 teaspoon butter

4 eggs

Salt and pepper to season

Method

  1. Preheat your oven to 175ºC, and line a tray with baking paper.
  2. Cut your cherry tomatoes in half, and sprinkle a generous amount of salt and pepper over the top. Saute over medium heat for just under a minute, before adding the chopped kale and butter.
  3. Remove from the heat, and add some feta over the top for extra taste. Crack 4 eggs over the mixture, then pour some sour cream around the eggs. Bake for 20 minutes or until it’s completely cooked through. Sprinkle with some salt and pepper for taste.

Image and Recipe via What Should I Eat For Breakfast Today

Kale, Sweet Potato and Hazelnut Salad Recipe

Create this delicious lunch meal by adding your favourite vegetables, nuts and fruits to really customise this fulfilling dish. Sweet potatoes are a great alternative to the starchy potato since they are an excellent source of vitamin A, vitamin C, copper and even vitamin B6 which is essential for producing red blood cells.

Ingredients

80g kale, stalks removed

40g red quinoa

40g black quinoa

100g sweet potato

15g roasted hazelnut, mashed

10g toasted coconut

15g goji berries

100g hazelnut dressing

10g salt for cooking quinoa

40g coconut oil

1/2 ripe avocado

Hazelnut dressing (optional):

40g roasted hazelnut

5g maple syrup

25g red wine vinegar

75g olive oil

2 tablespoons hazelnut oil

Salt and pepper for seasoning

Method

  1. Preheat the oven to 190ºC and pop the coconut in for 3-4 minutes or until golden brown, then combine with the roasted hazelnuts before setting aside.
  2. Peel the sweet potato and then cut into small cubes (2-3cm). Toss into a bowl with 20g of coconut oil, salt/pepper and then put them into the oven for 15 minutes or until golden brown.
  3. Combine the red and black quinoa into a pot with water and 1 teaspoon of sea-salt. Bring to a boil, then reduce heat and cook for 12-15 minutes.
  4. Chop the avocado into cubes, remove the stalks from the kale and cut into 2cm chiffonade.
  5. Combine the kale, sweet potato, quinoa, avocado and hazelnut dressing and massage softly with coconut oil. Top with roasted hazelnuts, coconut flakes and goji berries before serving.

Image and Recipe via Sous Style

Kale, Chickpea and Chicken Soup Recipe

Create this hearty meal for dinner after a long, cold day at work. Serve with rosemary-infused croutons on the side if you’re feeling extra peckish. Make sure to soak the dry beans overnight since this will allow them to expand and become more flavoursome when it’s finally time to eat.

Ingredients

1 cup dry beans (soaked overnight)

8 cups chicken stock

1 cup diced onion

4 cloves garlic

2 bay leaves

2 tablespoons fresh rosemary

2-4 cups chopped kale

1-2 cups cooked chicken (shredded)

1-1.5 tsp salt

Cracked pepper

Chile flakes

1/2 tsp soy sauce

2 links andouille sausage (sliced and browned)

Method

  1. Start by sautéing the onion in two tablespoons of olive oil on a low-medium heat until tender. Bring to a boil before adding chicken stock, garbanzo and bay leaves.
  2. Simmer on a low heat until the beans are completely tender, which will usually take approximately 30 minutes.
  3. Now add the chicken, cooked sausage and chopped kale to the mixture, and simmer for 10 minutes before serving.

Image and Recipe via Feasting At Home

Tomato Poached Eggs with Kale and Wheat Berries Recipe

Start the day with a nutritious breakfast which is packed with protein, fibre and vitamins which are essential to good health. This yummy poached egg recipe will keep you fuller for longer, and can be personalised to suit your tastes and dietary requirements.

Ingredients

3 tablespoons olive oil

1/2 onion, diced

3 chillies, stemmed, seeded and diced

3 garlic cloves, minced

1 can crushed tomatoes

1 tablespoon tomato paste

3/4 cooked wheat berries

3 tablespoons capers, drained

1/2 teaspoon ground cumin

1 teaspoon paprika

1 tablespoon grated lemon zest

1 teaspoon salt

1/2 bunch kale, stemmed and chopped

5-6 eggs

1/4 cup crumbled feta cheese

Salt flakes

Red pepper flakes

Method

  1. Pour some oil into a pan and warm over the stove until it shimmers (take care not the burn the oil for too long). Now add the chopped onion and sauté until soft, before adding the chillies and garlic.
  2. Include the crushed tomatoes, tomato paste, cooked wheat berries, capers, cumin, paprika, lemon zest and salt before stirring well. Simmer the entire mixture on a low-heat, until the sauce begins to thicken.
  3. Add the kale, then simmer for a few minutes until the leaves start to soften to your liking. Crack the eggs around the perimeters of the pan, and cooking on a low heat until the yellow of the egg is runny, (this will take about 6-8 minutes).
  4. Drizzle with olive oil and crumbled feta to taste.

Recipe and image via Not Without Salt

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

Win 10K cash
Win 10K cash