Posts tagged ‘kale’

February 7, 2012

Quinoa, Tofu, Kale Confetti

Prep & Cook Time: 45 minutes                                                 

Servings: 6 or more

INGREDIENTS: Use organic for this recipe.

  • 4 Cups Cooked Quinoa (Option: Cook in vegetable broth & favourite fresh herbs)
  • 1 Cup Corn (Frozen or canned.  If frozen, make sure to drain first.)
  • 1 Block Firm Tofu (Cut in small squares)
  • 4-6 Kale Leaves (Finely chopped)
  • 2 Tbsp. Extra-Virgin Olive Oil
  • 4-6 Cloves Garlic (Pressed or diced)
  • 2 Tbsp. Turmeric
  • ¼ Tsp. Cayenne Pepper
  • Sea Salt & Fresh Cracked Pepper (To taste)
  •  Optional Ingredients: Red & yellow peppers, feta cheese, olives, fresh mushrooms, pineapple, black beans

Directions:

  1. In a large salad bowl, toss ingredients together until well mixed and coated.  You may want to add more herbs for more flavour depending on your taste.
  2. Optional ingredients: Black beans, chickpeas, any kind of steamed or cooked squash, spinach can be used in place of or in addition to kale.


You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Quionoa:         Rich in amino acids, a complete protein that includes all nine essential amino acids, good source of manganese, riboflavin, magnesium, iron, copper and phosphorous which is helpful to migraine sufferers and diabetics. An excellent grain rich in fibre and antioxidants.

Tofu:                Tofu is made from soybeans and is high in nutrients such as tryptophan, calcium, manganese, iron, protein, omega 3 fatty acids and selenium.  It also contains phosphorous, copper and magnesium all while being a very low caloric food.  Great food to add into an obesity management or type 2 diabetes programmes.  Fermented tofu carries even more nutrients beneficial to overall health by increasing the digestibility and absorption of nutrients that are formed during the fermentation process.

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.

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October 13, 2011

Cozy Up with Kale Soup

Prep/Cook Time: 1 Hrs                                                                        

Servings: 6-8

 

INGREDIENTS: Always use organic when possible.

  • 1-2 Bunches of Fresh Kale (any variety is fine)
  • 8-10 Cups Soup Stock (Organic, Free-range Chicken or Vegetable)
  • 1 Medium Red or Yellow Onion (cut into 1-inch squared pieces)
  • 4 Celery Stalks (diced)
  • 4 Large Carrots (diced)
  • 4-6 Large Garlic Cloves (diced)
  • 4-6 Fresh or dried Basil Leaves
  • 1 Sprig Fresh or dried Rosemary
  • Sea Salt and Fresh Cracked Pepper to taste

 

Directions:

  1. Prep all of your vegetables.
  2. In a large soup pot, add in all the above ingredients and bring to boil over medium heat. (The slower you cook it the better)
  3. Cover and let simmer at low temperature for 20-30 minutes.

Note: You can never use too many ingredients in soups.  If you put too much you can always add water and spices to stretch it back out to soup consistency.  Optional ingredients: Barley, squash, chickpeas or other beans and legumes, your favourite fresh herbs, fresh lemon juice and/or fresh grated ginger root for a different flavor.

 

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.

 

Soup Stock:    Contains calcium, magnesium, collagen, glycine, gelatin, phosphorous, silicon and many trace minerals that improve immune function, energy and bone density.  It also aids in digestion and gut health and helps to, not only deliver, but also utilise important nutrients that your body needs.  Broths are especially helpful for satisfying your body’s many cravings and are a superior way for people with fatigue, thyroid or adrenal problems to absorb minerals and regain strengthening energy.

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