Showing posts with label kale. Show all posts
Showing posts with label kale. Show all posts

Tuesday, January 22, 2019

Lentil, Kale & Sweet Potato Stew

Hey everyone! I have a great warm stew recipe for you for these cold winter nights. It's full of plant-based protein from the lentils and lots of green leafy kale. Here's the recipe...I hope you'll try it for your meal prep this week!!




Ingredients

-1 tbsp olive oil
- 1 cup onion, diced
- 1 cup celery, diced
-1 cup carrots, diced
- 1 cup dry green lentils
-4 cups vegetables broth + more to thin if desired
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp cumin
-1/4 tsp coriander
- 1 large sweet potato, diced (about 1 1/2 cups)
- 4 cups kale, center rib removed and chopped finely
-2 tsp red wine vinegar
-Salt and pepper, to taste

Instructions

1. Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery
and carrots and sauté until softened, about ten minutes.

2. Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and
bring to a boil. Once soup has reached a boil, reduce heat to low and simmer,
covered for 20 minutes.

3. Add chopped potatoes and simmer, covered for 15 more minutes or until
potatoes are fork tender.

4. Add kale and simmer, covered for 5 more minutes, or until kale is wilted.

5. Remove from heat and stir in red wine vinegar. Season to taste with salt and
pepper.

Saturday, August 19, 2017

Superfood Saturday: Kale!


Today's superfood is something that's all the buzz these days: Kale.

Kale is a member of the cabbage family (Brassica oleracea).

Despite all the popularity of this green, it TRULY is one of the healthiest foods in the world!

3 health benefits of kale:

 1. It's one of the most nutrient dense foods on the planet!

Vitamin A: 206% of the RDA (from beta-carotene).

Vitamin K: 684% of the RDA.

Vitamin C: 134% of the RDA.

Vitamin B6: 9% of the RDA.

Manganese: 26% of the RDA.

Calcium: 9% of the RDA.

Bottom line, kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.

2. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol .. These substances have been studied intensely in test tubes and animal studies. They have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects... to name a few.

 3. Kale can help lower cholesterol, which may reduce the risk of heart disease.

Luckily, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes. You could also make kale chips &  drizzle some extra virgin olive oil on your kale, add some salt and then bake in an oven until dry.

But my favorite way to get to my daily dose of kale is in the superfood shake that I drink daily. I just cannot stop raving about the benefits of this shake- it has changed my life and the lives of so many others.

Want to know more?

Leave me a comment and I'd love to explain.

You can also check out my superfood board on Pinterest:

https://www.pinterest.com/trishzelenak/super-foods/


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