Greens

Kale salad (Photo credit: Salim Virji)

We all know that we are supposed to eat our greens but getting a daily serving of these vegetables can be challenging. Did you know that kale is a significant source of protein? It actually contains all the essential amino acids needed to form protein in the body. Kale also contains omega-3 and omega-6 and over 10,000 units of vitamin A. It is also a significant source of calcium, magnesium, zinc and selenium and is now being researched for its role in preventing cancer. All the leafy greens including spinach, Swiss chard and mustard greens have amazing health benefits including beautiful glowing skin. So I thought I would provide some of the recipe ideas we use that are a big hit.

THE GREEN MONSTER SMOOTHIE

* 2 handfuls of spinach or roughly 2 cups. Earthbound Farms has pre-packaged baby spinach and baby kale. Pick which ever you feel like or mix them together. My kids LOVE the spinach.
* 2 ripe bananas
* 1/2 cup pineapple chunks
* 1 cup coconut water or plain water. (You can buy coconut water in cartons in most grocery stores now)
* 1 tablespoon ground flax seed. You can buy pre-ground flax in packages but it has to be kept in the refrigerator. Flax seeds have amazing health properties including lowering your risk of cardiovascular disease, cancer, stroke and diabetes.
* 1 tablespoon coconut oil. (Optional) It’s best to buy the cold pressed unrefined brands. Coconut oil has so many health benefits it will be receiving its own blog entry.
* 4-5 ice cubes.

Blitz it all in a blender and enjoy. Adding 1/2 cup peeled cucumber is also delicious. Even my father likes this recipe and he NEVER eats greens

KALE SALAD

Use either curly kale or lacinato kale. You have to take out the spines of kale otherwise it has a terribly bitter taste.

* Add halved cherry tomatoes
* Crumbled feta cheese
* 1/4 cup toasted sesame seeds. Put sesame seeds in a frying pan and dry roast until they start to turn colour slightly.
* Avocado slices

Top with the following omega 3 dressing (or whatever dressing you prefer). This is truly the most delicious salad dressing ever! It goes great on most anything from fish to rice.

OMEGA DRESSING

1/2 cup organic canola oil
1/4 cup organic flax oil
3/4 teaspoon Dijon mustard
1 tsp organic apple cider vinegar
2 tbsp plus 1 tsp lite tamari soya sauce
Sea salt and fresh ground pepper to taste.

Mix it all in a jar or whatever you have at hand and shake. Pour over the salad and let marinate for 30 minutes or so. You can also add 1 tsp curry powder, 2 tsp agave, 1 tsp crushed garlic and lime juice for a slightly different flavour but its really delicious as is.

CANNELLINI AND KALE SOUP

This recipe is from a restaurant here in Calgary called CHARCUT ROAST HOUSE. It is so fantastic.

* 1 onion diced
* 1/4 cup olive oil
* 12 cloves garlic sliced
* 6 cups chopped kale leaves. Stem and spines removed. Chop into small pieces
* 1/2 lb sweet Italian sausage diced.
* 1/2 cup white wine. (Optional)
* 8 cups organic chicken stock
* 2 cups canned diced tomatoes with their juices. I use fresh or jarred.
* 1/2 cup cooked cannellini beans.
* 5 fresh basil leaves
* 1 spring fresh thyme
* Extra virgin olive oil for garnish
* Freshly grated Parmesan cheese for garnish.

Using a large cast iron pot sauté the onion until soft. Add the garlic and sauté another couple of minutes until it becomes tacky on the bottom of the pot. Add the kale and sausage and cook until the kale wilts. Add the wine and cook for another 3 minutes or so. Add the remaining ingredients (stock, tomatoes, beans, basil and thyme). Bring to a boil then simmer uncovered for about 20 minutes. To serve, drizzle individual portions with olive oil and season with salt and pepper. Top with grated Parmesan cheese.

KALE CHIPS

Remove spines and stems from kale leaves and then tear the leaves into chip size pieces. Toss with 1 tbsp olive oil and sea salt to taste and then bake on a cookie sheet lined with parchment paper until crisp at 350 degrees for about 10 minutes.

Finally there are GREENS powder drinks served in most health food stores. I have tried them all and I think the most delicious are:
1. Amazing Grass Green Superfood. The Goji and Acai berry is my favourite.
2. Barlean’s Greens Chocolate Silk. Mix with Coconut Almond Milk and it tastes like chocolate milk.
3. Barlean’s Superfruit Greens. This contains 8 fruits and vegetables per serving and tastes like fruit punch.

Enjoy!