Kale Eight Ways

Everyone knows that kale is a superfood, but the question is, are you eating your kale?  I decided to make a recipe round up of my favourite kale recipes, which are easy to make and delicious.  I hope you love them as much as we do!

I absolutely love kale in general.  A nutrient powerhouse, one cup of kale has zero fat and only 36 calories and is high in vitamins and cancer-fighting antioxidants.  Any time you see a dark green such as kale, it is a sign that it is highly concentrated with nutrients.
Here are just some of its wholesome features:

  • Super rich in vitamin K (which translates into a super antioxidant!)
  • High in fiber (assists in gut health)
  • High in iron (per calorie, more iron than beef)
  • High in vitamin A (great skin, yes please)
  • High in vitamin C (great for your immune system)
  • High in calcium (per calorie, more calcium than milk!)

I’d love to know, what is your favourite way of preparing kale?

Kale Eight Ways

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. Penne with Kale + Sautéed Vegetables

2. Cheesy Kale Chips 

3. Lemony Lentil + Kale Rice Bowl

4. Scrambled Tofu + Kale Breakfast Burritos 

5. Creamy Kale Salad 

6. Maple Roasted Butternut Squash + Kale Rice Bowl

7. Black Bean + Kale Soup 

8. Crispy Kale Rice Bowl with Spicy Peanut Sauce 

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Scrambled Tofu + Kale Breakfast Burritos

Tofu Scramble and Kale Burritos

Growing up, one of my favourite things to have for dinner was breakfast.  It’s so fun for kids and I truly enjoy it just as much now, as a grown up (gulp).  I wasn’t too sure how my little guy would react to scrambled tofu instead of eggs, but it was a great success.  It’s amazing what a little turmeric can do to give the tofu such a great colour.  Although I made these for dinner, they make a great breakfast or even lunch (I reheated them today and they were delicious).

Who doesn’t like a breakfast burrito, right? I wanted to show the nutritional value of this vegan version compared to a typical egg burrito.  I live for super tasty food that is also nutritious.  Here is what it looks like:

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So, as you see you’re still getting a high protein breakfast, but one which is vegan and cholesterol-free!  Ready in about 25 minutes.

Tofu Scramble and Kale Burritos

Scrambled Tofu + Kale Breakfast Burritos

Makes 5-6 burritos

Ingredients:

  • 6 flat breads (I used whole wheat and flax)
  • 1/2 teaspoon coconut oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, seeded and diced
  • 2 cups chopped kale, stems removed
  • 1  14 oz block extra firm tofu, pressed for 10 minutes, crumbled
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon turmeric
  • 1 teaspoon hungarian paprika
  • 1 teaspoon dried sage
  • 1 teaspoon cumin
  • sea salt and freshly ground pepper to taste

Directions:

  • Turn on oven to the lowest heat, place flat breads on a baking sheet, and pop in the oven to heat while you prepare the tofu scramble.
  • Heat coconut oil in a large pan over medium heat.
  • Add onion and garlic and sauté for 5 minutes or until onions are translucent.
  • Add the bell pepper and kale and continue sauteéing until the kale is slightly wilted, approx. 5 more minutes.
  • Add crumbled tofu to the pan, along with the nutritional yeast, turmeric, sage, cumin, salt and pepper and fold all to combine.  Heat for another 2 minutes, then turn off the heat.
  • Spoon tofu scramble onto warmed flat bread.  Fold into a burrito, serve, and enjoy!

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Q&A With Dream In Green Girl

Q&A With Dream In Green Girl

I’m really excited to share with you all a Q&A I did with Katie from Dream In Green Girl.  I hope you enjoy taking a peak into how Love and Lentils began, what my food philosophies are, and even healthy grocery shopping tips.

Enjoy!

Thanks for reading,

Sophia

Berry Green Breakfast Smoothie

If your mornings are anything like mine, they don’t offer too much time before we need to scurry off to preschool and work.  My son, like me, also doesn’t have much of an appetite first thing in the morning.  Smoothies have come to the rescue, for both of us.  He’s always liked fruity smoothies, who doesn’t, but he was a little reluctant when he saw a bunch of baby spinach leaves going into this morning’s smoothie.  I guaranteed him this drink was packed with all the awesome things that make him strong and healthy.  Moments later we had a green-smoothie-guzzling boy.  You really don’t taste the spinach in here, it’s just an added antioxidant bonus!  It also doesn’t need any sweetener, as the fruit is sweet enough.  If you don’t have flax seeds, go ahead and use chia seeds, but don’t skip this ingredient.  It’s another one of those amazing hidden ingredients which you do not taste but are bursting with nutrients like omega-3 and fiber.

Berry Green Breakfast Smoothie

Berry Green Breakfast Smoothie

Makes approx. 2 cups

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup organic baby spinach
  • 1 cup organic strawberries
  • 1/2 cup organic blueberries
  • 1 small organic banana
  • 1 tablespoon ground flax seeds

Directions:

  • Combine all ingredients into a blender.  Let your child do the whizzing, it works wonders in helping them eat/drink what they help prepare.
  • Drink immediately, enjoy!

Berry Green Breakfast Smoothie

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Sweet Lentil Salad & Greens

So, what better way to kick off post #1 on my newly named blog, Love and Lentils, than with featuring, of course, lentils?!  This one is a fan favourite around here, as the flavours and textures in this salad go so well together.  It’s packed with protein (Jen, this one’s for you), and it was thoroughly enjoyed by the wee one.  Although it’s absolutely freezing in Montreal with close to -40ºC temperatures, I fancy the day that I will pack this along for a summer bike ride picnic.  A girl can dream, right?  At least 90 days to go…..

The ingredient list may look long at first sight, but rest assured that it’s mostly spices which I’m sure you have in your pantry and which make this salad irresistible and addictive!  I whipped this salad up in less than 30 minutes, and had leftovers for lunches and even dinner.

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Sweet Lentil Salad & Greens

Serves 6-8

Ingredients:

  • 1 cup uncooked green lentils
  • 2 cups spinach, chopped
  • 1 medium red onion, diced
  • 1 cup dried cranberries, roughly chopped
  • 1/3 cup capers, drained
  • 1/4 cup pine nuts, lightly toasted

Vinaigrette:

  • 1/3 cup cold pressed extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 tablespoon maple syrup
  • 1 tablespoon dijon mustard
  • 1 teaspoon ground cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground nutmeg
  • ¼ teaspoon ground cinnamon
  • pinch of kosher salt and freshly ground black pepper

Directions:

  • Rinse lentils well and drain. Place in a pot and cover with a 3 cups of water, bring to a boil, reduce to simmer. Check on the lentils after 15 minutes and if they are al dente, they are ready.  You do not want overcooked, mushy lentils.
  • While the lentils are simmering, make the vinaigrette by placing all ingredients in a jar with a tight-fitting lid and shake to combine.
  • When the lentils are cooked, remove from heat, drain and place under cold running water to stop them from continuing to cook.
  • Place lentils in a large serving bowl.  Add onion, spinach, capers, pine nuts and cranberries and toss with dressing.
  • Serve and enjoy!  Leftovers can stay in the fridge for up to three days.

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My Favourite Quinoa Salad!

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I’ll start by saying I’ve missed you all and I hope you had lovely holidays with your family and friends!  It’s been a great year for Silk and Spice and I really look forward to creating and sharing more with you all in the new year.  I can’t wait to see what you all have in store as well.  Have you made any resolutions?  I personally don’t really like resolutions, probably because the only one I’ve ever kept was to floss my teeth every day.  Other than that, I like to focus on daily affirmations, like being positive and grateful, and ringing in the new year always inspires me to focus on those important things.

Of course, I also totally overindulged over Christmas and New Year’s Eve, I had a big Indian feast which was rich and delicious.  The pounds packed on, and now I’m back on track.  This is why I’d like to share with you my favourite quinoa salad which never disappoints, is super tasty, fresh, and packed with protein, fiber, and other essential nutrients.  I brought it along to what was our fourth Christmas dinner at our aunt’s house and it was a total hit.  Like I said it’s my personal favourite, a cinch to prepare, and also kid-tested and approved.  I think the key to a great quinoa salad is texture (I love the crunch of the raw veggies), nuts (to add texture and enhance nutty flavour), fresh herbs for a great pop of flavour (think basil, mint, oregano), and finished off with a bright vinaigrette.

My Favourite Quinoa Salad Recipe

Serves 6-8

Ingredients:

  • 1 1/2 cups red and white quinoa
  • 1 red bell pepper, diced
  • 3 small Lebanese cucumbers, diced
  • 1/2 red onion, diced
  • 1 cup dried cranberries, roughly chopped
  • 3/4 cup chopped mint, minced
  • 1/2 cup almonds, roughly chopped and toasted
  • 3 tablespoons organic apple cider vinegar
  • 3 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon maple syrup
  • a pinch of garlic powder
  • kosher sea salt and pepper to taste

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Directions:

  • Rinse quinoa under water for 5 minutes.  (Or, follow instructions for the quinoa you are using.)
  • Pour quinoa into a saucepan with 2 1/2 cups of water.  Usually, the packaging will call for doubling the liquid to quinoa, but I like to use a little less liquid for perfectly cooked quinoa.  I also like to add the quinoa with the water all at once (don’t wait for water to boil first). Sprinkle with garlic powder, kosher sea salt and pepper.
  • Cover and bring all to a boil over high heat.  Once boiling, lower heat to low, keep covered and simmer for 10 minutes, or until liquid is completely absorbed.
  • Toss the red peppers, cucumber, cranberries, onion, and mint into a large bowl.
  • Once the quinoa is cooked, lay it out on a baking sheet lined with parchment paper to allow it to cool a little quicker.
  • Prepare your vinaigrette:  Pour olive oil, apple cider vinegar, lemon juice and maple syrup into a bowl.  Whisk together and add a pinch of salt and pepper.  Set aside.
  • After about 10 minutes, scoop the cooled quinoa into the bowl with vegetables.
  • Top with vinaigrette and toasted almonds.  Stir well to combine.
  • Have a taste.  If you agree this works for you, perfect, if not, add a little more apple cider vinegar.
  • Serve at room temperature.
  • Enjoy!

 

Fresh Fig & Arugula Salad

I am in fig heaven.  Does a more divine, sweet, and delicate fruit exist?  They must truly be the food of the gods.  Besides being so delicious, they are incredibly healthy and detoxifying.  I adore them fresh this time of year, but be sure to eat them within a day or two of buying because they are very delicate and will not last more than that.

Fresh Fig & Arugula Salad Recipe

Serves 4

Ingredients:

  • 4 cups arugula, rinsed and dried
  • 4 fresh black figs, gently washed and quartered (with skins on, stem removed)
  • 1/4 cup pine nuts, toasted
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon pomegranate molasses
  • sea salt and freshly ground pepper to taste

Directions:

  • In a large bowl, combine arugula, olive oil, vinegar, molasses, pine nuts and salt and pepper.  Toss to combine.
  • Separate into serving bowls and top with quartered figs.
  • Enjoy!

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