Rainbow Smoothie

You've heard about the importance of eating a rainbow, right?  You want to make sure to eat a variety of colorful fruits and veggies every day.  Well I decided to combine a rainbow into a single smoothie!  This concoction is filled to the brim with veggies, and I tried to keep the fruit to a minimum.  I wanted to have the drink sweet enough to be tasty, but not overflowing with unnecessary sugars.  I really think I found the perfect balance.  I drink this almost every day as my main lunch.  Well, I get as much as I can because my 4 year old and 20 month old LOVE it too and insist I share it with them.  With so much healthy goodness inside, how can I not share with my babies?  :)

Ingredients

2 Tbsp ground flaxseed

2 C spinach

1 C kale 

1 banana

1 medium carrot, cut into large pieces

1/4 C frozen mango

1/4 C frozen pineapple

1/4 C frozen blueberries

1 lemon, juiced

1/2 C juice (I use Trader Joe's Green Juice)

3/4 C water

3 ice cubes

Directions

1. Place ingredients in a blender in order listed above (the weight of the fruit helps push the greens down to make for easier blending).  Blend thoroughly until no frozen fruit chunks remain.  Enjoy!!

Massaged Kale Salad

I am obsessed with this salad.  As far as I am concerned, it is the perfect lunch!  You can prepare all the elements in advance and throw it together in an instant.  Since my lunches are spent preparing food for my daughters, I need something fast for myself.  Once "massaged" with the olive oil and red wine vinegar, the kale won't wilt and can be stored for days just waiting to be thrown into a bowl.  An added benefit is the use of nutritional yeast flakes.  I'll admit, I was hesitant when I first tried them, but I promise you they are amazing!  They are a great source of protein and B-complex vitamins.  They have a delicious cheesy-nutty flavor that works perfectly on this salad.  This salad is a real keeper and I will be enjoying it over and over!  I hope you will too!   :)

Ingredients

1 bunch kale, stems removed and torn into bite sized pieces

1 Tbsp olive oil

2 Tbsp red wine vinegar

3-4 Tbsp pine nuts

nutritional yeast flakes, to taste

lemon juice, to taste

Directions

1. Toast the pine nuts in a small pan over medium heat until fragrant.  Set aside to cool.  Crush with a potato masher or meat tenderizer until crumbled.
2. Place the kale leaves in a large bowl.  Add the olive oil and red wine vinegar.  Rub the kale leaves in your hands for about 2 minutes until evenly coated and softened.  The kale can be saved for a few days in the fridge at this point.
3. When ready to serve, place kale into a bowl and top with pine nuts and nutritional yeast flakes to your taste.  I probably use about 1 1/2 Tbsp of both for a single serving.  Add a dash of fresh lemon juice and toss to combine.  Enjoy!

Inspired by Eat Drink Better

Superfood Soup

This soup is perfect for cold days or whenever you are feeling under the weather.  Ann at Sumptuous Spoonfuls was the inspiration for this power-packed meal.  If you haven't checked out her site, you must.  She has great recipes!  This soup has the trifecta of super leafy greens - spinach, Swiss chard, and kale!  If that's not going to boost your health, nothing will!  Add in some heat with as much Sriracha as you like, and it will ease any congestion you have.  My kids love it and so do we.  Pair it with a simple garden salad and you have a wonderful meal the entire family will enjoy.

Ingredients

3 C potatoes, cubed
1 C carrots, chopped
1 onion, chopped
6 garlic cloves, quartered
1 bay leaf
4 C Imagine No-Chicken Broth
2 C swiss chard, chopped
2 C kale, chopped
2 C spinach, chopped
1/3 C herbs (I use rosemary and parsley)
1 C plain Greek yogurt
Sriracha to taste
freshly grated Parmesan cheese

Directions

1. Place the potatoes, carrots, onion, garlic, bay leaf, and broth in a large pot and bring to a boil.  Reduce heat and simmer for about 25 minutes until the potatoes are very tender.  
2. Remove the bay leaf and stir in the chard, kale, and spinach.  Continue cooking for a few minutes until the greens are wilted.  Add the herbs.
3. Transfer the soup to a blender (or use an immersion blender), add the greek yogurt, and blend until smooth.  Serve hot with Sriracha and grated Parmesan.  Enjoy!

Black Bean and Kale Quesadilla

I am so excited about this recipe!  It is a fun new way to sneak some more kale into your kid's diet.  These are so tasty, the kids won't even believe that there is any kale in them!  They are also jam-packed with black beans, tomatoes, cilantro, and avocado, making this a very hearty quesadilla (not just a big pile of melted cheese).  

Another great aspect of this meal is the fact that you can make the bean mixture and grate the cheese ahead of time.  That makes the dinnertime rush much easier to handle!  Serve these with a great side dish like Roasted Mexican String Beans or Spanish Rice, and you've got a fantastic meal for the entire family!

Ingredients

4 large handfuls of kale, stem removed and chopped

2 Tbsp olive oil, divided

15 oz cooked black beans, rinsed and drained

1/2 C Restaurant Style Salsa

1/3 C chopped cilantro

3 tomatoes, chopped

1 large avocado, peeled, pitted, chopped

salt and pepper to taste

1/2 tsp chili powder

juice of 1 lime

6 flour tortillas

8 oz shredded cheddar cheese

8 oz Greek yogurt or sour cream

3 green onions, sliced

Directions

1. Heat 1 Tbsp olive oil in a medium fry pan over medium-high heat.  Add the kale and cook, stirring constantly until wilted, about 5 minutes.  Remove from heat and place into a large bowl.
2. To the kale, add the beans, salsa, cilantro, tomatoes, avocado, salt, pepper, chili powder, and lime juice.  Mash with a fork until smooth.
3. Put an even layer of bean mixture onto half of a flour tortilla (about 1/3 C).  Sprinkle an even layer of cheddar cheese on top of the bean mixture.  Fold the tortilla in half.
4. Heat the remaining olive oil in a large fry pan over medium high heat.  Cook the quesadillas for about 3 minutes, or until golden.  Flip and repeat on the other side.  
5. Serve topped with more salsa, yogurt or sour cream, and green onions.  Enjoy!

Adapted from Kiwi Magazine Dec. 2012

Kale-slaw

OK.  This might sound a bit crazy, but I am obsessed with this salad!  I have been wanting to eat more fresh greens and this salad is all about the kale.  Fresh kale!  And no, it is not at all bitter!  It is simple, clean, and goes with anything.  I am already sure I will be making this for my lunches next week.

By cutting the kale into fine ribbons and drizzling a delicious dressing on top, the bitterness disappears and you get a wonderful fresh flavor.  The dressing will save nicely in the fridge - just let it return to room temperature before using.  If you keep a container of parmesan already grated, you can toss it in an instant and enjoy!  If you are at all hesitant to try kale, give this salad a chance!  I bet it will open your eyes to one of natures best super-foods!

Ingredients

1 bunch of kale leaves
1/3 C olive oil
4 garlic cloves, finely minced
4 Tbsp cooking sherry
1/2 tsp salt
1 C freshly grated parmesan

Directions

1. Remove the kale leaves from the stem.  Stack them together and sliver them into thin ribbons.  Place slivered kale into a large bowl.
2. In a small saucepan, heat the oil over medium heat.  Add the garlic and cook, stirring frequently for about 2 minutes.  Add the salt and sherry and stir until the sherry begins to sizzle vigorously, about 1 minute.  Let cool a few minutes.
3. Pour the dressing over the kale and toss to evenly coat.  Serve with parmesan sprinkled on top.

Adapted from Family Fun 10/2012

Island Kale Salad

Kale is a staple at our house.  I just love how healthy it is and my daughter loves to eat it!  We make our parmesan kale chips every few weeks because they are such a great snack.  I had been trying to find another way to enjoy fresh kale and I created the most delicious salad!  If you are lucky enough to live near a Veggie Grill restaurant, it is inspired by their All Hail Kale salad.  (side note: if you can, go eat there!  The food is fantastic!!)

The salad consists of fresh kale tossed with quinoa and a ginger papaya dressing.  Then it is topped with a fresh corn salsa and crunchy walnuts.  What's not to love?  It is crisp, clean, and delicious!  Corn season is coming to a close, so go pick up some fresh sweet corn and make this salad today!

Ingredients (serves 6 as a side)

For the Salad

2 bunches of kale, washed, removed from stem, torn into 1 inch pieces

1/2 C uncooked quinoa, cooked and cooled

Fresh Corn Salsa (recipe below)

Island Dressing (recipe below)

chopped walnuts

For the Dressing

1 Tbsp fresh ginger, grated
1/2 C fresh papaya, chopped
1/3 C lime juice
1/8 C rice vinegar
1/4 tsp sea salt
3/4 C canola oil
1/4 C agave nectar

For the Fresh Corn Salsa
2 ears sweet corn, kernels removed
2 tomatoes, diced
1/2 red onion, diced
2 Tbsp cilantro, finely chopped
1/4 tsp sea salt
1/8 tsp pepper
1 Tbsp lime juice

Directions

1. Put all the dressing ingredients (except canola oil) into a blender and pulse until smooth.  With the machine running, slowly add the oil and blend until emulsified.
2. Place the kale, quinoa, and dressing into a large container or sealed bag and shake to evenly coat.    Refrigerate 6-8 hours.
3. Make the fresh corn salsa by combining all the ingredients into a bowl and mix well.
4. To assemble the salad: plate the dressed kale and top with 1/2 C of the corn salsa.  Add the chopped walnuts as desired.  

Inspired by Veggie Grill's All Hail Kale

Sweet Potato Kale Pizza with Rosemary and Red Onion

Pizza may be my all-time favorite food.  I could have pizza every single week!  I am always on the look out for new and inventive pizza recipes, and this one is a real winner!  I seem to always get quizzical looks when I tell people about it, but trust me, this is a pizza I would pay good money for at a restaurant! 

The combination of flavors is fantastic!  The sweet roasted red onions with the thick-cut sweet potatoes are wonderful.  That paired with a hint of rosemary, a crunch of kale, and a splash of balsamic vinegar make this pizza complex while still remaining kid-friendly.  

I always try to serve food with a variety of colors, and I love how colorful this pizza is.  Also, the fact that it doesn't use a sauce makes it a nice change of pace from our other pizza options.  I really encourage you to give it a try.  You will not be disappointed!  

Ingredients

your favorite pizza dough or ready-made crust

2 small sweet potatoes, sliced into about 1/4" thick rounds

1 medium red onion, cut into thick wedges

1-2 Tbsp olive oil

salt and pepper

5-6 oz shredded mozzarella cheese

1 Tbsp fresh rosemary, minced

1-2 C kale, torn into pieces

2 Tbsp balsamic vinegar

 Directions

1. Heat the oven to 400 degrees.  Toss the sweet potato rounds and onions in the olive oil on a large baking sheet.  Lay the potato rounds flat and season everything with salt and pepper to taste.  Bake for about 20 minutes being sure to turn the potatoes once during cooking and season the other sides.
2. Once the veggies are done, turn your oven to 500 degrees and let your pizza stone (if using) heat up.
3. To assemble the pizza, first layer the shredded cheese over the pizza crust.  Sprinkle the rosemary evenly over the cheese.  Once the veggies have finished roasting, place the potato rounds on top of the cheese.  Spread the onions evenly over the potatoes.  Lay the kale pieces on top (remember, the kale will shrink during the baking process).  Finally, drizzle the balsamic over the entire pizza.
4. Place the pizza directly on the pizza stone, or on the oven rack.  Cook approximately 10-15 minutes, or until cheese is melted and slightly browned on the edges. 
5. Let the pizza sit a few minutes before slicing.  Eat and enjoy!

Adapted from Two Peas and Their Pod

Baked Parmesan Kale Chips

Kale is one of the vegetables that is packed with nutrients but it can be a challenge to get kids excited about eating it.  One of the best ways I have found to prepare kale is by baking them into crispy kale chips.  My daughter loves them because they are crunchy like potato chips (a rare treat in our house).  There is the added bonus of it being a snack that they can help make!  I love having my daughter help prepare food and I get her involved whenever I can.  It gets her excited about trying new things and it's a nice way to spend time together.

For those who haven't tried making kale chips yet, it is one of the easiest things to make.  It takes about 20 minutes total and this is all you need:

Ingredients

kale

olive oil

salt

pepper (very little, if any)

parmesan cheese

Directions

1. Tear the kale into chip sized pieces (they will shrink during the baking process).  Use enough to make a full layer on your baking sheet.
2. Pour about 1 Tbsp of olive oil in the palm of your hand.  Rub your hands together and toss the kale until the leaves are shiny with a thin layer of oil on them.  Sometimes, you may have to pick individual leaves up and rub them in the palm of your hand to get them coated.

• This is a great step for the kids to help with.  It's a little slimy and they have fun making the leaves get shiny.

     3.  Spread the kale evenly on the baking sheet and season with salt and pepper to taste.
     4.  Using a microplane, shave the parmesan cheese directly over the pan until the kale is evenly coated.

     5.  Bake at 350 for 10 to 15 minutes.  This is the tricky part.  There is a very short window between undercooked and burned.  Keep a close watch on them and take them out when they are just crispy.  Towards the end, use tongs to gently stir them around.

Store in a bag or airtight container for up to a week.  Eat and enjoy!