Kale Me Maybe Round-Up: July/August Part 2

As I mentioned last week, since I have been actively posting on Instagram,  I am going to be updating my blog weekly with roundup of what I have been cooking.

I also just had the idea of including relevant food policy and health news on these weekly posts as well, so we can all stay up to date on relevant nutrition research and policy changes.

A big story this week was CVS's decision to stop selling tobacco in their pharmacy. To me, this is a huge step in the healthcare world, as it seems completely ironic that a place that is supposed to cure you from sickness would sell a product known to cause illness and death.

Another story I found interesting came from research at Tufts University that found that your brain can be trained to prefer healthy food over unhealthy food. While I can vouch from experience, it's nice to have scientific research that backs this up. You can read more about the study here.

Now onto the recipes:

Kale Salad with Soft-Boiled Egg and Cracked Pepper

Place an egg in water in a small pot. Heat until water is boiling, then turn off the heat and let egg sit in the water for 6 minutes. Then rinse egg with cool water to stop cooking. While your egg is boiling, massage kale with olive oil between your hands. Finely chop two garlic cloves until it is almost made into a paste. Toss kale with garlic, squeezed lemon and Parmesan cheese, and top with the soft boiled egg and cracked black pepper.

Roasted Vegetables

You can use any vegetable of choice, but pictured here are red and purple potatoes, corn, green beans and white onion. Preheat the oven to 425 degrees Fahrenheit. Place vegetables on a baking sheet and drizzle with olive oil. Bake for 30 to 40 minutes and top with a pinch of salt and pepper.

Quinoa and Cucumber Salad 

Spiralize half a large cucumber using Blade A. Toss with white beans, sundried tomatoes, quinoa, artichoke hearts and green onion. To make dressing, blend a scoop of Dijon mustard, half a chopped shallot and a splash of white vinegar and olive oil.

Poached Egg on a Rosemary Hash

Rosemary hash: caramelized onions, sauteed mushrooms, wilted arugula and sundried tomatoes topped with dried rosemary. To learn how to poach an egg, check out Mark Bittman's suggestions here. 

Green Smoothie Breakfast Bowl

Blend strawberries, kale, frozen banana, and almond milk. To get the tie-dye effect, blend one batch with more strawberries and swirl two mixtures together. Top with chopped walnuts, shredded coconut and strawberries.

"Detox" Salad Bowl

Ingredients: Massaged kale, shredded or spiralized carrots, cherry tomatoes, green onion, avocado, assorted micro greens, quinoa and lemon. 

Mocha Frappuccino

Blend one cup of coffee with a frozen banana, vanilla almond milk and a large scoop of unsweetened cocoa powder. Top with cacoa nibs. 

 Superfood Salad with Lemon Thyme Vinaigrette

Arugula topped with cooked sweet potatoes, caramelized onions, cherry tomatoes, avocado, assorted microgreens and chia seeds. To make dressing, mix the juice of a lemon with olive oil, white vinegar, and dried thyme. 

Shakshouka

Heat sauce over medium heat with some fresh arugula, and crack two eggs directly into the sauce. Sprinkle with red chili flakes, cumin and parsley, and then cover. Cook for about 3-5 minutes until egg is cooked but yolk is still loose. Optional: eat with Greek yogurt. 

Spiced Vegetable Frittata

Saute kale, two garlic cloves, half a medium chopped onion, chopped mushrooms and halved cherry tomatoes until onions are translucent and kale is wilted. While vegetables are cooking, scramble two eggs with thyme, oregano and paprika. When vegetables are cooked, spread them on the pan evenly and cover with egg mixture. Keep on low to medium heat until eggs are cooked, and top with Parmesan cheese. 

Warm Kale and Sweet Potato Salad with Mustard Balsamic Vinaigrette 

Spiralize a sweet potato using Blade B. Cook sweet potatoes with chopped onion in a pan with olive oil on medium heat until onions are browned and sweet potato becomes soft and crisp on the edges. Toss with massaged kale, chickpeas and hemp seeds. To make dressing, mix finely chopped garlic or garlic paste with Dijon mustard and balsamic vinegar. 

Zucchini "Fettuccine" with "Creamy" Sundried Tomato Sauce

Spiralize two zucchinis using Blade C. Cook in a pan on medium heat with olive oil until zucchini is soft. To make sauce, blend a handful of sundried tomatoes with a big scoop of Greek yogurt, chopped garlic (one to two cloves), olive oil and a splash of white vinegar. Pour over zucchini on low heat and toss. 

Garlic Beet Noodles with Wilted Beet Greens

Spiralize three beets, and save the greens. Roast in the oven at 400 degrees for 10 minutes. While beets are cooking, toss beet greens with chopped shallots and garlic. Toss all ingredients together and top with cracked black pepper and olive oil.

Crispy Sweet Potato and Onion Hash topped with a Fried Egg and Crispy Kale

Spiralize sweet potatoes and white onion using Blade A. Place on a large baking sheet along with kale. Drizzle with olive oil and cook at 425 degrees for about 20 minutes. In the meantime, fry an egg with olive oil in a small pan until whites are cooked and crispy but yolk is soft to touch. When vegetables are done, place sweet potato and onion on a plate. Top with the fried egg, and crunch the kale in your hands so you are able to sprinkle over the entire dish. 

Kale Me Maybe Round-Up: July/August Part 1

Hi Everyone!

Since my Instagram has really been taking off in the past month, I thought I would start posting weekly roundups of my recipes for those who have maybe missed a few. Since I have a lot of catching up to do, this post is going to have double the amount of posts I will normally do, but I am going to make this a weekly thing.

That being said, I'm still going to post full blogs with in-depth nutrition information and detailed recipes. This is just going to be a supplement to my normal posts.

If anyone wants more details on the recipes or has any questions, please don't hesitate to ask in the comments, and I would be happy to answer! Feel free to share your favorite dish as well.

@kalememaybe

A Mexican-Inspired Kale Salad with "Creamy" Avocado Lime Cilantro Dressing  

 

Massage kale with olive oil by kneading leaves together with your hands. Toss with black beans, chopped sweet onions, cherry tomatoes and chopped carrots. 

To make dressing, blend half an avocado with a scoop of Greek yogurt, a bunch of cilantro and the juice of two limes.


Spiralized Zucchini "Spaghetti"

Spiralize two zucchinis and cook in a large pan with olive oil until soft. Toss with tomato sauce, sauteed onions, mushrooms and lentils.


Lemon Vegetable Frittata 

Saute chopped onions, garlic, tomatoes, kale, mushrooms and potatoes. Scramble two eggs and pour over vegetables. Cook on medium heat for about 5 minutes or until eggs are fully cooked. Sprinkle with rosemary, parsley, paprika and lemon. 

Avocado Pesto Quinoa

Pesto: Blend half an avocado, two cloves of garlic, a handful of arugula, fresh basil leaves and a generous splash of olive oil. Mix into cooked quinoa with chopped cherry tomatoes and green onion. 

Lemon Zucchini "Fettucine" 

Spiralize two zucchinis with the thick blade. Toss in a large pan with olive oil along with garlic, arugula and cherry tomatoes. Top with squeezed lemon and dried parsley. 

Spicy White Bean Skillet

Saute chopped onions, tomatoes and kale in a large pan until onions are browned and translucent and kale is wilted. Add in white cannellini beans and toss with a large scoop of Greek yogurt and your hot sauce of choice (I used Trader Joes Red Chili Pepper Sauce).

Taste the Rainbow Breakfast

Chop two mini purple potatoes and then soften in the microwave for 2-3 minutes. Saute chopped potato, onions, garlic and kale in a pan. When vegetables are close to done, make a little space for an egg and crack into your crevice. Cook until whites are done and yolk is runny. Top with cracked black pepper.

Vegan Candy Bar Oatmeal

Cook steel cut oats and mix in two big scoops of unsweetened cocoa powder, a teaspoon of coconut oil, a teaspoon of vanilla extract and a splash of pure Grade B maple syrup. Top with unsweetened shredded coconut and 100% pure pure baking cocoa or cacao nibs.

Green Eggs (And No Ham)

Saute arugula, parsley and green onion in pan. Scramble with two eggs and then top with avocado slices and a sprig of cilantro. Slice cherry tomatoes in half and put around plate for garnish and to mix with egg when consumed. 

Avocado Toast with Cherry Tomatoes, Goat Cheese and Chili Flakes

Balsamic Kale Salad

Break cauliflower into pieces and roast at 425 degrees for about 30 minutes or until golden. Massage kale and toss with cauliflower, sliced red grapes, chopped sweet onions and chopped walnuts. Top with olive oil and balsamic vinegar. 

Fried Duck Egg on a Spiralized Sweet Potato Hash with Crispy Sage

Chop up sweet onions, garlic and a few sage leaves. Saute in olive oil and set aside. Spiralize a sweet potato and cook with olive oil, covered on medium heat for about five minutes. Toss with your previous mixture and set aside on a plate.Then cook a duck egg on medium heat until whites are cooked and yolk is firm but still runny with touch. Top plate with finished egg and garnish with some cracked black pepper.

Coconut Curry Zucchini Noodles

Spiralize two zucchinis. Mix with green curry sauce (I used Trader Joe's) and shredded unsweetened coconut. For an extra kick, eat with Sriracha. 

Balsamic Lentils & Chickpeas with Goat Cheese

Saute mushrooms and onions until onions are browned. Mix with cooked lentils and chickpeas, and pour balsamic vinegar over the mixture on low to medium heat. Cook for a minute or two to absorb flavor, and then top with crumbled goat cheese. 

Any Instagram posts not pictured here will be included in upcoming full-length blog posts!

(Coming soon: Zucchini Spaghetti with Lentil Meatballs)

Fall's Nutritional Superfood: Pumpkin + Recipe for Pumpkin Pesto Pasta

We all know that come October comes pumpkin everything -- from lattes to scones, to pies and bread. While it's tempting to indulge in these sweet treats, there are plenty of things you can do yourself with canned pumpkin at home without all those added sugars. Believe it or not,  pumpkin is extremely healthy, and versatile! It can be used for both sweet and savory dishes, and I personally love to use pumpkin in my dinners. I love this time of year not just because it indicates fall, because it gives me a fun autumn squash to spice up my cooking for a few months!

Why you should be eating pumpkin (besides from the fact that it tastes delicious)

• It's filled with vitamins, including A, C, E, beta carotene, potassium, and B vitamins including folates, niacin, and B6
• It's high in fiber (which means its going to keep you full, maintain a healthy weight, and help your digestive system)
• It's a great source of antioxidants

So what does this all mean? It's a low calorie, mood-boosting, good-for-your-skin-and-body vegetable that should be utilized while it's in season! 

As I said before, I love making pumpkin savory. It can be a good cheese substitute for macaroni and cheese, used in a risotto, even made into a savory bread. But, it can also be made sweet. I like to add it to my oatmeal in the morning with cinnamon or blended into a pumpkin pie smoothie. This time I chose to make it into a pasta, as I had a lot of extra basil and wanted to make a pesto. I totally came up with this recipe out of my head, and I wasn't sure how it was going to turn out, but it tasted so much better than I could have imagined (and shout-out to my girls Vivian and Greer for cooking it with me!). You can always just make the pumpkin sauce or pesto on its own, but I think together they complemented each other just perfectly.

Pumpkin Pesto Pasta

(serves about 3)

Pasta: 3/4 lb brown rice pasta

For the Pesto:

2 cups basil
1 cup arugula
1/2 cup Parmesan cheese, grated
1/2 cup Extra Virgin Olive Oil
1/2 lemon (to juice)
2 large cloves of garlic
1/4 cup walnuts

For the Pumpkin Sauce:

3/4 can of pureed pumpkin (NOT pumpkin pie mix)
1/2 cup Greek yogurt
A splash or two of white wine vinegar
1-2 large cloves of garlic
3/4 cup of onions, chopped


(Remember, all these measurements are estimates, feel free to play around to taste!)

1. Boil your water for the pasta. In the meantime, begin chopping your ingredients, but don't forget to add the pasta once the water is boiling and check on it when it's done, about 8 minutes.

2. Start chopping ingredients for the pesto. If you have a high quality blender like the Vitamix, then you can just throw everything in the blender and blend until smooth. If you don't have that amazing blender, then chop your ingredients so that it's easier to finely blend. If it's hard to get the ingredients smooth, try adding a little bit of olive oil as well as lemon.

3. Chop garlic and onions for the pumpkin sauce. Heat some olive oil over a pan, and add garlic and onions. Cook until onions are translucent, making sure to stir often so the garlic doesn't burn. Then add in the pumpkin puree and Greek yogurt, stirring until ingredients are mixed together and sauce is warm and thickened. Add a splash of white wine vinegar here and there both for flavor and consistency.

4. To serve, pour sauce over pasta and mix in. Add a spoonful of pesto on top, and sprinkle with Parmesan cheese and chopped walnuts to taste.

What are your favorite pumpkin recipes? The options are endless, and I'll be sure to be making more pumpkin goodness as fall continues on!

Good Fats vs. Bad Fats + Lemon Parmesan Salmon

Good Fats vs. Bad Fats

Hearing the word fat might conjure up some negative connotations. For the longest time, everyone was taught to stay away from all fats. However, recent research has show that eating the right kinds of fats are necessary for both optimal health and functioning and even weight loss. All things in moderation still holds true for good fats, but what's important is that you are eating the right kind and ditching the bad.

Unsaturated fats are the kind of fats you should be eating. These types of fats actually lower your bad cholesterol (LDL) and boost the good kind (HDL). Unsaturated fats help prevent disease, support your brain functioning, and lower blood pressure.

Good fats are found in:

• coldwater fish (like salmon, tuna, sardines)
• nuts and seeds
• oils (like olive, flax and other vegetable oils)
• avocado
• dark leafy greens. 

Most of these good fats contain omega-3s, which are essential fatty acids. This means our body can't produce the fatty acid on its own, so it needs to derive it from natural foods.

Saturated fats, on the other hand, are the fats you shouldn't be eating. These are the fats that will cause weight gain, high cholesterol and high blood pressure. 

Fats to avoid high intake of include:

• Dairy (like cream and cheese)
• Animal fat (like meats)

Cutting these fats out completely isn't necessary though, because some saturated fats are needed in our diet. For instance, coconut oil, which is a saturated fat, has been shown to lower bad cholesterol and raise good cholesterol. Again, it's all things in moderation. 

The worst type of fat for you, which should be avoided as much as possible, is trans fat, also known as hydrogenated fat. These fats are created when liquid vegetable oils are converted into solid fats via a hydrogenation process. Trans fats lower good cholesterol and raise bad cholesterol. These fats are really common in processed foods, and you have to check the label for "hydrogenated oil" to see if what you are eating has trans fat. If it's an ingredient on the label, toss it. A lot of foods from your regular supermarket have trans fat, especially most junk food, or anything that seems processed. 

Before we get to the fish recipe, I just wanted to take a quick moment to talk about low-fat products. It seems like it would make a lot of sense to eat low-fat products to minimize intake of saturated fats. However, the problem with low-fat foods is that when they remove the fat, they replace it with more sugar or salt and sometimes unhealthy chemicals. It also can result in increased calories. 

So, go for the full fat or low-fat version? I'd say pay attention to labels, and try to keep intake of both low. 

In the spirit of healthy fats, here is a really simple recipe for salmon, a food high in omega-3s. Ironically, I put cheese on top of this dish, but a little bit of grated cheese will go a long way! 

Lemon Parmesan-Crusted Salmon

Ingredients:

Wild Salmon

2 Garlic cloves

1/2 Lemon

Parmesan cheese grated, to taste

1. Preheat oven to 425 degrees Fahrenheit.

2. Chop garlic and spread over salmon.

3. Squeeze half of the lemon half over the fish.

4. Spread grated parmesan cheese over salmon.

5. Squeeze the rest of the lemon over the cheese-covered salmon.

6. Bake for about 10-15 minutes (or less if you have a strong oven), until cheese starts to bubble and turn golden. Fish should be flaky.

Add lemon, to taste, if desired.

How to Eat Meat + Easy Buffalo Chili & Sweet Potato Fries

After so many posts without meat, I thought it was appropriate to write one all about it, especially because it's finals time for many, and this is the best time to eat it! Since meat is such an excellent source of protein, it really boosts brain power and focus, as well as mood. However, there are some rules you should follow when picking and choosing the best meat for yourself.

I know I talk about this all the time, but you should really watch Food Inc. if you want to learn about the meat industry in the US. Most of the standard meat for sale is made from cows, pigs and chicken that are shoved together in one small space, with no room to move and that eat and poop all over each other. I know it sounds graphic, but this is what causes disease like E Coli, which can be deadly.

Additionally, these livestock are being given antibiotics, even if they are healthy. This is done to encourage growth in the animals and make them fattier and meatier. The major problem with this is that it's causing antibiotic resistance in humans. This is a serious issue. We need antibiotics to fight major illnesses, but if we are resistant to them because of their overuse, and because of their prevalence in food, we won't be able to use them to treat serious illnesses when we actually need them.

That being said, here are the rules of thumb for the type of meats you should be buying and consuming to get all of the positive health benefits and non of the negative:

Chicken:

Free Range: These animals are allowed to roam freely on the farm instead of being in a tightly enclosed space with other animals. This keeps the animals healthier from diseases.

Organic: These meats have no pesticides, herbicides, fungicides, chemical or synthetic fertilizers, nitrates, nitrites or preservatives. They are also not treated with hormones, GMOS, or antibiotics. Aka, they are all natural. These additives are stored in the animal's fat, and can cause excess weight gain in humans. You're not only being environmental, but you are helping your body get rid of these toxins when you eat organic meat.

Red Meats:

Grass fed: This type of meat has more Omega 3s as well as Vitamin E. You are also significantly less likely to get E Coli from grass fed animals than from animals fed with grain.

Organic: Same benefits as chicken.

Fish: 

Wild caught: Fish raised in farms live in similar conditions to farm raised animals in enclosed spaces. They are controlled in small pens and contain more fat, antibiotics and toxins than wild caught fish. This is especially important for fish like salmon, who are fed the most antibiotics of all meats in order to prevent them from getting diseases that are swarming around in the sewage-like water of these lakes and ponds. Wild fish, on the other hand, swim freely in the Pacific, in clean water, free of antibiotics and color-enhancers. They are higher in Omega-3s, which help prevent heart disease and boost mood. They also contain less fat than farm raised fish.


This may seem like a lot to ask for, but many restaurants and grocery stores are now selling and serving organic, free-range, grass fed and wild caught meats. Just carefully check labels, and Google some eating out options and it shouldn't be too hard to find. None of the taste is compromised with these practices. In fact, you might find that they taste better.

How often should I eat meat?
I think it really depends on the person, but here is my suggestion for an average individual: Red meat no more than once a week. Fish one to two times a week, but try to have it at least once. Chicken once or twice a week.

Buffalo Chili & Baked Sweet Potato Fries with Sriracha Ketchup

Ingredients:

1 lb buffalo meat

1/2 can kidney beans

1 chopped medium onion

2 cloves garlic, chopped

4 large white mushrooms, chopped

10 grape tomatoes, chopped

Chopped red and yellow peppers, to taste

1 tbsp olive oil

1 tbsp balsamic vinegar

Chili pepper flakes, to taste

Serves 2 to 3

1. Chop and saute your vegetables in the olive oil. Cook until almost completely ready (onions are translucent, tomatoes are soft).

2. Add in the buffalo meat, on medium to low heat. Buffalo takes less time to cook than beef and needs the medium to low temperature to cook correctly. You can cook the meat to how you like it, and many like it medium. I cooked it a little longer just to be safe, and it was still incredibly flavorful, as buffalo meat generally is. I cooked the meat for about 3 to 4 minutes. 

3. Add the balsamic vinegar, beans, and chili pepper flakes. Let the meat stand for a couple of minutes before serving to maximize the taste. 

Serve over grain of choice, if desired. I had mine with barley, and it was hearty and filling. Quinoa is another great option (of course).

Buffalo is a great alternative to beef. It's really simple to cook and extremely flavorful on its own. I didn't have to add anything heavy to this recipe to make it flavorful, and I didn't have any of the traditional spices for a chili, but it was still very, very tasty. In terms of health benefits, buffalo has less fat and less cholesterol than beef.

For fries: Preheat oven to 350 degrees Fahrenheit. Chop sweet potato into fry-sized slices. Grease a baking sheet with olive oil and place the sweet potato fries apart so they aren't touching each other. You can drizzle a little bit of olive oil on top of the fries, if you desire. Bake for about 25 minutes, or until crispy. Keep your eye on them, because bake times can range depending on your oven. Mine is weak, so it takes longer. Serve with ketchup and Sriracha, mixed (about two parts ketchup, one part Sriracha). 

Bon Apetit!

The Truth About Organic + A Baked Egg

To buy organic or to not buy organic? That is the question, and it is a hotly debated one.

A Stanford study that came out in September found that organic foods were no more "nutritious" than non-organic foods. The study suggested it was not necessary to purchase organic products.

Hold on-was that ever the point of buying organic? The answer to that is no, it's not the point. Organic fruits and vegetables aren't supposed to be "healthier" in the sense that they provide more vitamins and minerals. They're healthier because the fruits and vegetables don't have pesticides on them, the meats aren't filled with harmful antibiotics, the food isn't genetically modified.

We don't know the risks of pesticide exposure, so why take a chance? Studies have shown that pesticides can be carcinogenic. GMOs have also been found to be carcinogenic and unsafe to the environment. And there's a long list of reasons why antibiotics aren't safe, including increased antibiotic resistance, which leads to an emergence of bacteria that we can't fight off.

I've provided two great reads, by my two favorite food advocates, if you are interested in why it's important to buy organic, despite what the Stanford study says.

Mark Bittman: That Flawed Stanford Study

Marion Nestle: Are organics more nutritious? Again? Sigh.

So what are the foods that are really important to buy organic? Here are the rules of thumb:

Anything you eat the outside of: Apples, berries, leafy greens, potatoes, etc. Pretty much any fruit or vegetable that you ingest the entire thing, including the outside.

Animal Products: Organic meats don't have any antibiotics or added hormones. They are allowed to range freely, and if you've seen Food Inc. (and if you haven't, I highly suggest you do), you'll know how important it is that these animals aren't stepping all over each other and aren't living in their own manure.

Milk: Like organic meat, organic milk products have no added hormones.

It is not necessary to buy organic avocados, bananas and other fruits or vegetables with a peel or outer protection. The pesticides don't infiltrate these outer surfaces, so there's no need to spend the extra money on organic.

Baked Eggs

I love my eggs in the morning, and baked eggs are a great way to switch up the monotony of omelettes,  scrambles and sunny side-ups.

Ingredients

1 Egg 

Egg Whites (as needed)

Onions

4 grape Tomatoes

Kale and Arugula (or spinach)

1 Garlic clove

2 Mushrooms of choice

Trader Joes 3 cheese low fat blend (or cheese of choice)

Optional: 

Goat Cheese

Ground Flax Meal

Rosemary

1. Preheat your oven (or toaster oven) to 375 degrees Farenheit.

2. Crack your egg into an oven safe bowl. Add some egg whites to thicken, if desired. I sprinkle a little bit of cheese on top to layer. 

3. Chop your vegetables, then saute them in a pan. I use a handful of each, and like to put a lot of greens in mine.

4. Pour the vegetables on top of the egg, and pat down with your spatula.

5. Top with cheese. You can choose to bake here if you wish, but to add some nutrition, and taste, I like to add ground flax meal and rosemary on top as well. Sometimes I also like to add a bit of goat cheese, or I substitute the goat for cheddar blend. The ground flax tastes like breadcrumbs and provides you with omega-3s and extra fiber to keep you full.

6. Bake for ABOUT 20 minutes. Check up on your egg by using a fork and making sure the white part of the egg has cooked through and isn't runny. That's how you know it's ready.

Eat up! The egg doesn't look as pretty here since I went a little crazy with the flax and rosemary (and took a couple of bites :) ), but it sure is tasty, and if you don't want flax, don't put it!