Sometimes one new great recipe can brighten up your whole repertoire of meals.
Read MoreKale: A mindful massage can make it better!
Kale has been long touted a super food but many people find it hard to eat because of it’s tough texture and woody stems. See below for more on the history of the hype and nutritional benefits of Kale. I remember many years ago as an enthusiastic young Dietitian, I began recommending my clients give Kale a try. One disgruntled client came back with half a head of Kale and slapped it down on my desk. “This is awful. If you like it, you can have it!”
That was an important reminder that Kale is not for everyone, however if you are open to experimenting, here’s a tip I wish I had known back then… ‘massage your Kale’. I learned this game changing tip from the plant-based cookbook “Oh She Glows” by Angela Liddon.
Massaged Kale Leaves
Time to prepare: 5 minutes. Makes 2-4 servings
Ingredients:
4 large stalks any type of Kale (preferably organic if you can find it)
1 Tbs Olive oil (or any kind of oil you enjoy the flavour)
Freshly ground sea salt and pepper to taste
Instructions:
Wash your hands with soap and water.
Wash the Kale leaves and shake off the excess water. It’s also nice to roll the leaves in a clean tea towel to dry them a little more.
Use a knife to cut out and disgard the hard veins along the entire length of the stalk, leaving only the leaves behind.
Add the leaves to a bowl and drizzle with the olive oil.
Mindfully massage the oil into each leaf with your finger tips. It only takes about 3 minutes but it makes a world of difference for the texture and flavour. See mindful tips below.
Season with salt and pepper and serve as a side dish for breakfast or add to a salad for another meal. See Hype History and Nutritional Benefits.
Keep unused portions in a sealed container in the fridge for 2-3 days for a quick side dish or snack.
A Mindful Massage
Massaging your Kale can also be a mindful activity. I like to slow down and really imagine infusing each leaf with love. If that’s a little too ‘woo woo’ for you, simply focus in on the incredible detail packed into each leaf. Flip them over in your fingers and massage every inch as you watch the colour turn from a dusty light green to a shiny deep dark green. Notice the aroma of the olive oil. Feel the landscape of texture with your fingertips. The olive oil is also great for your hands in the winter.
When you are finished, massage the oil into your hands. Focus on the space between the thumb and first finger. I’ve read there’s a pressure point here that can help relieve headaches. Rub the oil into your cuticles before you wipe of the excess with a towel. Your hands will look and feel renewed. I approach it as a small act of self-care and self-compassion in a busy day. You can add that to the list of Kale benefits (below). To learn more about mindfulness and self-compassion consider booking an individual consultation with Heidi.
Kale: Hype hystory
Kale might be one of the trendiest super foods of all time. Prior to all the hype, Kale rarely showed up on a menu. It was mainly used as a decorative feature for caterers and buffets due to it’s dark green colour. It made it’s big debut in 2010 when Gywneth Paltrow made Kale chips on the Ellen show. Time magazine named it one of the top ten food trends in 2012 and in 2013 Kale got it’s very own day. Mark your calendars! National Kale day is October 2nd. Even today, years later, you’ll still find Kale showing up on trendy menus in Caesar salads and Green smoothies.
Kale: Nutritional Benefits
Kale has about twice the nutrients per cup than it’s other green leafy relatives (spinach, romaine and swiss chard). At the top of the list Kale has 1.2mg of iron, 544ug of vitamin A and 578ug of Vitamin K per cup. Squeeze some fresh lemon juice on top for added absorbability of nutrients. In addition to nutrients, Kale is high in antioxidants, particularly quercetin and kaempferol, which counteract oxidative damage caused by free radicals in the body. These two substances protect the heart, lower blood pressure, and have anti-inflammatory and anti-cancer effects. Another benefit if you are at risk for kidney stones, Kale has a low oxalate content (2mg oxalate/cup) as compared to spinach (650mg/cup). Those at risk for kidney stones are advised to reduce dietary oxalate intake. Note: If you plan to eat Kale often, its worth the extra few dollars if you can afford to buy the organically grown varieties, to reduce your potential exposure to herbicides and pesticides. More on this topic can be found on the EWG (Environmental Working Group) website. A great source for local organic Kale is the Guelph Ignatius Farm.
Leftover Turkey Rice Kale Mulligatawny Soup
This recipe is a holiday spin off of my classic Mulligatawny Lentil Soup. The recipe is generally the same except I substitute half the lentils for 1-2 cups of leftover chopped turkey and add kale.
Read MoreFavorite Mulligatawny Lentil Soup
My All Time Favorite Mulligatawny Lentil Soup
Prep Time: 10 minutes Cook Time: 20 min
This soup is a plant based adaptation from the cookbook “Crazy Plates” by the Podleski Sisters. Among other changes, I switched out the chicken breasts with brown lentils and chicken broth switched to veggie broth. For an optional dairy free topping, yogourt or sour cream can be switched out with soy or coconut yogurt. The broth is simply soul-filling and flavourful. Enjoy!
Ingredients:
1 Tbs olive oil
1 cup each chopped: celery, onions, carrots.
1 clove garlic minced
2 tsp curry powder
1 tsp chili powder
½ tsp ground cumin
3 whole cloves (or 1/8 tsp ground cloves)
6 cups vegetable broth
1 can (19oz) diced or plum tomatoes cut up
1 can lentils, drained and rinsed or 1 cup dry brown lentils
½ cup uncooked long grain rice ( I like wild rice, any rice works)
1 tsp salt
½ tsp black pepper
2 cups diced Granny Smith apples (optional)
¼ cup chopped parsley (optional)
¾ cup sour cream or plain yogourt: soy or coconut are dairy free (optional)
1 Tbs Lemon juice (optional)
Heat oil in a large pot over medium heat. Add celery, onions, carrots and garlic. Cook for 3-4 minutes until the veggies begin to soften.
Add spices: curry, chili powder, cumin, cloves and cook for 2-3 minutes more.
Add broth, tomatoes, lentils, rice, salt and pepper. Bring to a boil. Reduce heat and simmer for 15-20 minutes or until lentils and rice have softened.
Optional Topping: Add apples and parsley and cook for 10 minutes more. Remove from heat and stir in sour cream and lemon juice .
Alternative Topping: Serve with a handful of baby spinach on top.
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