It’s All About Kale

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Kale has become a huge staple in our home.  Our girls love it blended up in a soup or sautéed with mushrooms over rice.  We love it served raw in salads or baked into chips.  Kale is full of iron, Vitamin K, Vitamin A, Vitamin C, Calcium and antioxidants.   It is sooo healthy for you and it tastes great too!

Here are some healthy and tasty recipes straight from our table to yours……  Enjoy!

Note: According to Jewish Dietary Laws (Kashrut), Kale must be checked properly for bugs before consumption.  In order to learn how to check properly, please consult your local Orthodox Rabbi.

Raw Kale Salad

Ingredients:

1 bunch kale

Olive Oil

Sea Salt

3 red radishes

½ red bell pepper

½ red apple (your choice)

½ cup cooked quinoa (optional)

Juice of half a lemon

1)      Wash and check kale and place in a large salad bowl.

2)      Drizzle kale with olive oil and sea salt.

3)      Massage kale, breaking down the fibers.

4)      Add the quinoa.

5)      Julienne radishes, bell pepper and apple.  Add to kale.

6)      Squeeze half a lemon over the salad and toss.

7)      Serve and enjoy!

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Tomato-Vegetable Soup with Kale

This is a rich and hearty soup, chock full of nutritious vegetables.  Feel free to play around with the vegetables, adding some of your choice- broccoli, cauliflower, mushrooms……  Get creative, this soup is hard to mess up!

Ingredients:

1 medium yellow onion

3 cloves garlic

1 small potato

1 small sweet potato

3 carrots

½ a parsnip

1 bell pepper, any colour

1 or two zucchini

3 stalks kale

¾ cup crushed tomatoes or tomato puree

Olive Oil

Sea Salt and Black Pepper

1)      Peel and chop the vegetables.

2)      Heat olive oil in a large saucepan and sauté onion on medium heat.  Add garlic.

3)      Add in order: potato, sweet potato, carrots, parsnip, bell pepper, zucchini and kale.

4)      Saute until all the vegetables are soft.

5)      Season with salt and pepper.

6)      Add water to cover and turn up heat to bring to a boil.  Lower heat and simmer for 20 minutes.

7)      Remove soup from heat and blend with an immersion blender or in batches in a cuisinart.

8)      Stir in crushed tomatoes and adjust seasonings.

9)      Serve with crusty bread, a dollop of sour cream or yogurt or some melted cheese.

 Soft-Boiled Eggs Over Raw Kale

This is an all-in-one, protein and iron-rich meal.  Filling and nutritious.

Ingredients:

2 soft-boiled eggs

1 bunch kale

3 radishes, julienned

1 avocado, cubed

Olive Oil

Sea Salt

1)      Wash and check kale and place in a large salad bowl.

2)      Drizzle kale with olive oil and sea salt.

3)      Massage kale, breaking down the fibers.

4)      Add radishes and avocado and toss.

5)      Plate the salad and top with soft-boiled eggs.

6)      Serve and enjoy!

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