Monthly Archives: October 2011

Basics of KALE

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We eat kale almost everyday. I add kale to make green smoothies, sauté it in dishes, make it into kale chips and I make about 2-4 kale salads a week because they’re just that good. Plus, they keep in the fridge for a few days unlike their soggy counterparts (iceberg, romaine, red leaf… that means you!). Besides that, kale is really good for you!

Kale is one of the healthiest vegetables on the planet. Three types sold at your typical market are Green, Red and Black or Lacinato Kale (also called Elephant Kale).

Black or Lacinato or Elephant Kale on the left - Green Kale on the right

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Take another look... Black/Lacinato Kale on left, Green Kale on right

I rarely use Red Kale because I’m hooked on the Black and Green for now… that could change. I like the Black Kale in salads with fruit and the Green Kale in salads with spice. You can use either, depends on your preference. I used Green Kale in my juice this morning and it was delish!!

I LOVE my new juicer!

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I absolutely love my new juicer!

My first batch of juice was a carrot, kale, pear, apple and ginger blend… it was so good! I fed the pulp to my dogs, they enjoyed it as well. I plan on using the pulp in soups and stews in the future as not to waste anything.

This beauty is the Hamilton Beach 67650 Big Mouth Pro Juice Extractor.

This juicer is the top rated best buy on Consumer Reports and at $68.54/free shipping on Amazon, it’s a great deal! I can’t wait to juice everything else in my refrigerator…

Hamilton Beach 67650 Big Mouth Pro Juice Extractor

So if you don’t eat cheese, how do you eat pizza??

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We ordered pizza tonight, didn’t feel like cooking… strange, I know. You’d be surprised how good pizza is without cheese PLUS it’s much better for you that way!

We like to order Papa Johns – veggie with extra sauce, no cheese and sometimes I add a little Daiya Mozzerella Cheese on top and melt it under the broiler for a minute – yep, it melts like regular mozzarella and it’s completely dairy free. It’s made out of tapioca and it’s good on top of pizza, mexican food and many other things. You can find it at Sprouts.

Tonight we used a coupon and skimped on the toppings – mushroom and olive only. I make a really good loaded veggie pizza that you have to eat with a knife and fork, recipe coming soon!

Pizza!

Cha-Cha-Cha Chia Seeds!

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Chia seeds… you may have heard of them, they’re pretty awesome.

Chia seeds are the latest super food on the health food scene. They look like poppy seeds, have a crunchy texture, and are almost nutty in taste.

Chia Seeds

Chia seeds are high in protein, fiber, calcium, antioxidants, and omega-3s. In fact, for women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day, so if you’re looking for a new source that’s vegan, gluten-free, and easy to consume, you’ll want to pick up some chia seeds.

1 Tbsp of chia seeds is 60 calories, 3 grams of fat, 5 grams of fiber, 3 grams of protein, 8% of your daily calcium, and 2.5 grams of omega-3 fatty acids.

Chia seeds are great for athletes because they absorb large amounts of water, over 10 times their weight making them a great enhancer in hydrating our bodies. They also absorb the water we drink holding it in our system longer.

If you soak a teaspoon of chia seeds in water, until they become gelatinous and expand. Eating the soaked seeds can help you watch your caloric intake, because they make you feel full.

It’s up to you if you want to grind them up, but you still reap all the health benefits by eating them whole or just soaking them. Try sprinkling half a tablespoon on your cereal, ice cream, salad, oatmeal, or yogurt. Or you can make a pudding with them, add them to muffins when baking, or add a tablespoon in a smoothie concoction!

I eat 1-2 Tbsp of chia seeds per day – I add them t0 my morning protein shake, sprinkle them on salads, add them to baked goods and mix them in with my favorite almond or soy yogurt My toddler loves these mixed in her yogurt, we call them her “crunchies” (hemp seeds too).

My favorite is Nutiva brand chia seeds, they are organic and sold at an awesome price online at Amazon. Sprouts sells chia seeds in the bulk spice section for about $16.99 PER POUND, Amazon sells a 3 POUND BAG of ORGANIC Nutiva Chia Seeds for $22.89 with free shipping!! Awesome deal! (Buy here)

Nutiva Organic Chia Seeds

Meatless Monday Meatloaf & Gravy

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I’ve made a lot of mock-meatloaf in my day and this one is the best! My husband and daughter love this. You can serve this for Meatless Mondays! It’s so easy to make and doesn’t require any fancy ingredients.

I got this off of one of my favorite vegan food blogs – Happy Herbivore. She has a new cookbook out too, I highly recommend it! You can buy her cookbook here.

The brown gravy requires nutritional yeast and whole wheat pastry flour but you can find both in the bulk section of Sprouts. I bet you already have everything else in your fridge… well, maybe minus the Gimme Lean Ground “Beef”. Gimme Lean also makes a sausage style one too – both are fat-free and delicious!

Gimme Lean Ground "Beef" - find it at Sprouts

These are all the ingredients you will need for the meatloaf – plus onion powder and garlic powder.

Here’s the recipe for the Mock Meatloaf:

* 1 package Gimme Lean (Beef-Style)

* 3 Tbsp Ketchup

* 2 Tbsp Yellow Mustard

* 1 small onion, diced

* 1 cup whole wheat bread crumbs (Trader Joe’s has them for cheap)

* 1/4 non-dairy milk (I use rice, almond or soy depending what I have on hand)

* 1 Tbsp low-sodium soy sauce

* 1 Tbsp dry basil

Directions:

* Preheat oven to 350F

* Place a large sheet of foil in a regular bread/loaf pan – enough to make a tent over the top

* Mix all ingredients together well and place meatloaf in pan – smooth out the top and tent the foil over it

* Bake for 45 minutes or until the outside is brown and the inside is firm.

* You can smother the top with extra ketchup if you desire.

** Brown Gravy:

* 1/4 cup nutritional yeast

* 1/4 cup whole wheat pastry flour

* 2 cups vegetable broth – I like to use the Imagine brand “No-Chicken Broth” – Sprouts has it

* 2 Tbsp low sodium soy sauce

* 1 tsp onion powder

* 1/4 tsp garlic powder

Directions:

* Whisk nutritional yeast and whole wheat pastry flour in a medium saucepan, toast until fragrant – about 4 minutes

* Whisk in remaining ingredients

* Bring to a boil and allow to thicken as desired – it get’s pretty thick but if you want it thicker dissolve 1 Tbsp cornstarch in 2 Tbsp water and add it in

* Add salt and pepper to taste

Toast nutritional yeast and whole wheat pastry flour

Gravy... yum!!

This gravy really tastes like the real thing!

Now you are ready to serve and enjoy!

I served it with kale salad… recipe to follow!

Nacho Night and The Best Homemade Taco Seasoning Mix! (Sounds like a band name, doesn’t it?!)

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Who doesn’t like nachos?! We have nacho night at our house at least once a month (our junk food night), my husband loves it! As I’ve said before, I have a few nacho-type “cheese” recipes that I rotate for different types of food – nachos, bean dip, broccoli “cheese” potatoes,  enchiladas, tacos, etc.

I used this potato-based vegan Fake-Out Cheese recipe for this batch of nachos, along with my husband’s favorite fake meat crumbles (Quorn brand – mushroom protein crumbles – orange bag, freezer section at Sprouts), black beans, black olives, homemade guacamole (2 avocados and a packet of “Spicy Great Guacamole” – makes the best guac! Produce section, black packet), fresh chopped tomatoes, Tofutti brand “Better than Sour Cream” sour cream (buy at Sprouts) and salsa/hot sauce.

Yum... Nachos!

I’ve been making this Taco Seasoning Mix recipe for a couple of years now, I haven’t used store-bought taco seasoning since I found it. It’s easy to make and it tastes great! I mix this with the Quorn brand fake meat crumbles before I add them to the nachos, I dissolve 1 Tbsp cornstarch in 2 Tbsp of water then add it in at the end to thicken the sauce.
  • 2 tablespoons mild chile powder (for the best flavor do not reduce this amount) – I use chipotle or adobo chile powder
  • 1/2-1 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 2 -3 teaspoons cumin
  • 1 teaspoon seasoning salt (or use 1/2 teaspoon white salt)
  • 1 teaspoon black pepper
  • 1 pinch cayenne (optional or to taste)

Directions:

  1. Combine all ingredients (double or triple if desired) .
  2. Store tightly sealed in a small glass jar until ready to use.

Read more: http://www.food.com/recipe/kittencals-taco-seasoning-mix-76616#ixzz1Zzyh5kH8