Sunburst Juice

Sunburst Juice
Drink in some Vitamin C!
Prep Time
15 minutes
Number of Servings
Makes about [q:3 1/2] cups
Ingredients
  • 3 kale leaves, preferably lacinato (dinosaur) or curly kale, including stems
  • 3 apples (about [q:1 1/2] lb), peel, seeds, and all
  • [q:1/2] large pineapple (about 1 lb), leaves and rind removed
  • Juice of 3 juice oranges
  • Juice of 1 lime (about 2 Tbsp)
Directions
  1. Rinse all ingredients as needed. Cut them so that they fit easily into the feed tube of your juicer.
  2. Run all ingredients except citrus juices through juicer. Remove any remaining bits of fiber (which will look like foam) by pouring juice through a wire strainer. Stir in citrus juices.
  3. Drink immediately, or refrigerate for up to 24 hours in a tightly closed container.
Nutrition Info
Per serving (serves 2): 310 Calories, 3 g Protein, 78 g Carbohydrates, 11 g Fiber, 2 g Total fat (1 g poly), 9 mg Sodium, [nutrition:5] Vitamin C, Manganese, [nutrition:4] Copper, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Folate, Pantothenic Acid, Magnesium, Potassium

Kale with Carrots

Kale with Carrots
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 4 cups stemmed and chopped curly kale, in bite-size pieces
  • 2 Tbsp extra-virgin olive oil
  • 1 red onion, cut into half moons
  • Sea salt
  • 2 carrots, peeled and diced small
  • 3 cloves garlic, minced
  • 1 tsp minced fresh ginger
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Cover kale with cold water and set aside.
  2. Heat olive oil in a large, deep saute pan over medium-high heat. Add onion and pinch of salt and saute for 3 minutes. Decrease heat to low and cook slowly until onions are caramelized, about 20 minutes.
  3. Increase heat to medium. Add carrots, garlic, ginger, and a pinch of salt. Saute for 3 to 4 minutes, until carrots are tender. Drain kale and add to pan along with a scant [q:1/4] teaspoon of salt.
  4. Saute until greens turn bright green and wilt, about 3 minutes. Test greens; you may need to add 1 tablespoon of water. Continue cooking, covered, until they become just a little more tender, 2 to 3 minutes.
  5. Drizzle on lemon juice and stir gently. Serve immediately.
Nutrition Info
Per serving: 120 Calories; 7.6 g Total fat (1.1 sat, 5 g mono); 14 g Carbohydrates; 3 g Protein; 3 g Fiber; 125 mg Sodium

Detox Juice

Detox Juice
Number of Servings
3
Ingredients
  • 1 tsp chia seeds (optional)
  • 1 bunch kale
  • 1 large orange, peeled and quartered (use as much pith as possible for maximum nutrients—some people even juice with the peels on!)
  • 2 medium apples, cored and quartered
  • 3 medium beets, quartered
  • [q:1/2] inch knob of ginger—or to taste
  • 3 medium carrots, sliced lengthwise, tops removed
Directions
  1. Measure chia seeds, if using, into the bottom of the juice receptacle.
  2. Juice remaining ingredients. If you don’t like pulp, place a fine-mesh strainer over juice receptacle first.
  3. Whisk juice and chia seeds together. Let sit for five minutes so chia gel can form before enjoying.
Nutrition Info
With chia seeds: 175 Calories, 5 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 26 g Total sugars (0 g Added sugars), 11 g Fiber, 2 g Total fat (0 g sat), 143 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, [nutrition:4] Folate, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B6, Calcium, Potassium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Magnesium, Phosphorus

Kale Salad with Olives, Chia Croutons + Creamy Lemon-Rosemary Dressing

Kale Salad with Olives, Chia Croutons + Creamy Lemon-Rosemary Dressing
Ingredients
  1. Creamy Lemon-Rosemary Dressing
  2. [q:1/4] cup chopped white onion
  3. [q:1/4] cup fresh lemon juice
  4. [q:1/4] cup extra-virgin olive oil
  5. [q:1/4] cup tahini (sesame paste)
  6. 2 tablespoons Osteo Calm
  7. 2 small cloves garlic
  8. 1 teaspoon gluten-free Dijon mustard
  9. Sea salt and pepper to taste
  10. 1 tablespoon fresh rosemary leaves, packed
  11. Kale Salad
  12. 6 cups fresh kale, washed and drained, with stalks removed, and torn into pieces
  13. [q:3/4] cup (75 grams) raw pecans, chopped
  14. 3 celery sticks, sliced
  15. [q:1/2] cup pitted Kalamata olives
  16. Batch of grain-free, low-carb chia croutons, also made with Osteo Calm
Directions
  1. For the dressing, add all ingredients but rosemary leaves into the jug of your high-powered blender. Blend on high until smooth. Add the rosemary leaves and pulse, just briefly. Set aside.
  2. To assemble the salad, add all ingredients to a large bowl. Toss to combine. Drizzle salad dressing over top and serve.

Red Quinoa Pilaf

Red Quinoa Pilaf
with Kale and Corn
Prep Time
35 minutes
Number of Servings
8
Ingredients
  • [q:1 1/2] cup red quinoa, rinsed in a fine sieve
  • 3 cups low-sodium vegetable broth
    • or 3 cups water with 1 vegetable bouillon cube
  • 1 bunch kale (about 8 oz)
  • 2 Tbsp extra-virgin olive oil
  • 4 to 6 cloves garlic, minced
  • 3 to 4 scallions, white and green parts, thinly sliced
  • 2 cup cooked fresh or thawed frozen corn kernels
  • 2 jarred roasted red peppers, cut into strips
    • or [q:1/3] cups oil-packed sun-dried tomatoes, cut into strips
  • 2 Tbsp lemon juice, or more, to taste 
  • 1 tsp sweet paprika
  • 1 tsp ground cumin
  • [q:1/2] tsp dried rosemary
  • Salt and freshly ground pepper to taste
Directions
  1. Combine quinoa with broth in a medium saucepan. Bring to a rapid simmer. Cover and continue to simmer gently until broth is absorbed, about 15 to 20 minutes. If quinoa isn’t quite done, add an additional [q:1/2] cup broth (or water) and continue to cook until absorbed.
  2. Strip kale leaves away from their stems. Discard stems, or slice them very thinly. Cut kale leaves into narrow strips. Rinse well and set aside.
  3. Meanwhile, heat oil in a large skillet or stir-fry pan. Add garlic and saute over low heat until golden.
  4. Add kale, stir together, and cover; raise heat to medium and cook until wilted, about 2 to 3 minutes. Add remaining ingredients and cook, stirring frequently, for 4 to 5 minutes longer. Transfer to a serving bowl or casserole dish and serve at once, or cover until needed.

9 Easy Ways to Prepare Kale

9 Easy Ways to Prepare Kale
Pam Bump
Kale

In partnership with Natural Vitality

It’s got protein, iron, magnesium, more vitamin C than any other leafy green, and the list goes on. Yes, it’s kale we’re talking about. Some people are fortunate enough to love this super green and can enjoy a salad made of its dark leaves. But many others need to sneak it into food or start slowly before they can eat it raw. Here are some suggestions for both the kale lover and the wannabe kale lover.

9 Uses for Kale

  1. Excellent in Eggs

    Add ribbons or small pieces of kale to scrambled eggs.

  2. Add It to Your Smoothie

    Adding hearty greens to a fruit smoothie cuts down the sugar and gives you more sustained energy. Start small if you want; even half a kale leaf is better than none!

  3. Put It in Pasta

    Thin kale ribbons are a great way to add the health benefits of kale greens to just about any pasta dish. You can sauté the ribbons in olive oil or water first if you want them soft.

  4. Stick It in Salad

    Try adding small pieces of kale leaves to a green salad for variety in texture and flavor. You can often find baby kale at markets now, which is tender enough to be the sole green in a salad. Pair it with a robust dressing like Caesar.

  5. Juice It

    If you juice, try adding some kale leaves to your next concoction. They go well in both green and fruit juices. Start small; a little goes a long way.

  6. Bake It into Quiche

    Sauté small pieces of kale or skinny ribbons and use it in quiche as you would spinach.

  7. Use It in Pesto

    Simply replace basil with kale in a pesto recipe and you’ve got a great new and easy pasta dish.

  8. Make It with Mashers

    Add tiny pieces of sautéed kale to mashed potatoes. Top with some cheese and bake for a hearty winter dish.

  9. Love It in Lasagna

    Use kale the same way you would spinach in lasagna. Make sure to cook it first to soften it, and remove excess water.

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Contributor
Natural Vitality
Tags
kale
food preparation

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Garlicky Greens with Ginger and Lemon

Garlicky Greens with Ginger and Lemon
Prep Time
10 minutes
Number of Servings
4
Ingredients
  • 3 Tbsp low-sodium chicken broth or olive oil
  • 1 large bunch (about 1 lb) greens (kale, chard, mustard, beet greens, or collards), cut crosswise with stems removed
  • 2 garlic cloves, peeled and minced
  • [q:1/8] tsp ground ginger
  • Pinch of salt
  • 2 Tbsp freshly squeezed lemon juice
  • Parmesan Cheese (optional)
Directions
  1.  Heat broth or oil in saute pan over medium heat.
  2.  Add greens, garlic, ginger, and salt, stirring until greens wilt, about [q:1 1/2] minutes.
  3. Remove from heat and drizzle on lemon juice.
  4.  Top with parmesan (optional) and serve.
Nutrition Info
With chicken broth and kale: 23 Calories, 2 g Protein, 0 mg Cholesterol, 3g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2g Fiber, 1 g Total fat (0 g sat), 164 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Calcium

Bean and Kale Soup

Bean and Kale Soup
Number of Servings
Serves 6
Ingredients
  • 36 oz low-sodium vegetable broth
  • 1 (15 ounce) can organic tomato puree
  • 1 (15 ounce) can organic white beans
  • [q:1/2] cup uncooked brown rice
  • [q:1/2] cup chopped onion
  • 1 tsp basil
  • [q:1/4] tsp salt
  • [q:1/4] tsp black pepper
  • 2 garlic cloves, minced
  • 8 cups chopped fresh kale leaves
Directions
  1. In a [q:3 1/2] or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
  2. Cover; cook on Low for 5 to 7 hours
  3. Just before serving, stir in kale.
Nutrition Info
392 Calories, 21 g Protein, 0 mg Cholesterol, 75 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 15 g Fiber, 2 g Total fat (0 g sat), 284 mg Sodium, [nutrition:5] Vitamin K, Folate, Iron, [nutrition:4] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Phosphorus, [nutrition:3] Vitamin C, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), Calcium, [nutrition:1] Vitamin B3 (niacin)

Warm Soba Salad

Warm Soba Salad
Prep Time
15 minutes, plus 10 minutes Cook Time
Number of Servings
Serves 4
Ingredients
  • 1 bunch kale, leaves slivered and ribs removed
  • 1 Tbsp sesame oil
  • pinch of salt
  • 2 cups Brussels sprouts, thinly sliced
  • 2 cloves garlic, minced
  • 1 Tbsp rice vinegar
  • 1 tsp low-sodium soy sauce
  • 2 Tbsp sesame seeds, toasted
  • [q:1/4] tsp red pepper flakes
  • 4 oz soba noodles, cooked
  • 4 green onions, sliced
Directions
  1. Rub the chiffonade kale with 1 teaspoon of the sesame oil and a pinch of salt. Add sprouts and toss to combine.
  2. Whisk together garlic, vinegar, remaining sesame oil and soy sauce. Pour over the greens.
  3. Toss noodles with greens, pepper flakes, sesame seeds and green onions.
Nutrition Info
196 Calories, 8 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 7 g Total fat (1 g sat), 351 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Calcium, Folate, Phosphorus, [nutrition:1] Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc

Sweet Potato Colcannon

Sweet Potato Colcannon
Prep Time
20 minutes, plus 40 minutes bake time
Number of Servings
Serves 6
Ingredients
  • 4 sweet potatoes (approximately 2 to 3 lbs total)
  • 3 Tbsp olive oil
  • 2 medium leeks, white and light green parts finely chopped
  • 3 cup finely chopped kale
  • [q:3/4] cup lowfat milk, or unsweetened plain soymilk, rice milk, or coconut milk
  • Salt and freshly ground black pepper to taste
Directions
  1. Preheat oven to 400°. Bake sweet potatoes until tender when pierced with a fork, approximately 40 minutes.
  2. Let potatoes cool to the touch. Split in half lengthwise. Scoop flesh out with a spoon, being careful to keep skins intact. Refrigerate skins for later use in Twice-Baked Potatoes recipe.
  3. Heat oil in a large pan over medium heat. Add leeks and sauté until softened, approximately 3 minutes. Add kale and sauté an additional 3 minutes.
  4. Transfer leek and kale mixture to a large mixing bowl. Add cooked sweet potato flesh. Using a hand mixer or handheld potato masher, blend mixture with milk until smooth. Add salt and pepper to taste.
  5. Serve immediately or reserve mixture for later use.
Nutrition Info
268 Calories, 6 g Protein, 47 g Carbohydrates, 7 g Fiber, 7 g Total fat (1 g sat, 5 g mono, 1 g poly), 137 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:4] Vitamin B6, Copper, Manganese, [nutrition:3] Pantothenic acid, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Molybde-num, Phosphorus, [nutrition:1] Vitamin B3 (niacin), Folate, Calcium, Iron, Potassium, Zinc
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