Broccoli Kale Fennel Soup

It's RAINING. In California! Which means it's finally time for some comfort food. Or at least the kale-infused California version.

This soup is delicious and looks beautiful too (much more beautiful in person.) Plus its one more way to prepare kale for which I'm always on the hunt.

So turn on the oven (poor/California man's heater) and curl up with a bowl of this healthy and delicious soup. You won't even have to unbutton your pants which makes it a much more "comfortable" option.

Ingredients:
1 small – medium head of broccoli
2 medium heads of fennel
2 – 3 heads of garlic
5 lacinato kale leaves, ribs removed
2 tablespoons olive oil
few heavy pinches sea salt
few heavy pinches ground black pepper
3/4 cup raw cashews, soaked for an hour (no worries if you don't have time to soak)
3 cups filtered water
2 tablespoons fresh lemon juice
chopped fennel leaves to garnish
lemon zest to garnish

Directions:
Preheat the oven to 400 degrees + line a baking sheet with parchment paper.
Wash and cut the broccoli and fennel into medium sized florets/slices. Spread them out evenly on the baking sheet, with the cloves of garlic (leave the skin on) and drizzle with olive oil and sprinkle generously with sea salt and black pepper. Roast for about 20 minutes. flip the veggies and toss the kale leaves on top. Roast for about another 5 – 10 minutes or until golden brown. Let the cloves of garlic cool a bit and then pop them out of their skins.
Combine the raw cashews, filtered water, lemon juice and another heavy pinch of sea salt and black pepper in your blender. Blend until smooth. Then toss in the roasted broccoli, fennel, garlic + kale and blend until smooth again.*
To serve top with a dash of olive oil, chopped fennel leaves, lemon zest + black pepper.
*If your blender doesn’t have a soup setting you might want to heat the soup on the stove prior to plating and serving.

Kale, Chicken and Beet Salad

The kale fairy aka my coworker Alicia made another appearance at the office! I've now made kale chips, kale smoothies, and kale latkes and have come full circle back to kale salads.

I'll warn you that this one is a little time consuming so you may want to save it for a special occasion. (I should have known that it would be based on that "one time" I made chicken noodle soup and vowed never to do it again!)

However, if you have the time and patience to boil chicken, cook quinoa and chop kale leaves (I bought my beets precooked, something had to give) this is a fantastic choice.

Enjoy!

Ingredients:
2/3 cup quinoa, rinsed
3 beets (precooked)
1 16 oz boneless, skinless chix breast
1/4 tsp course sea salt, divided
Juice of two lemons
4 tsp extra virgin olive oil
2 tsp honey
1 large bunch kale, ribs removed and leaves roughly chopped
2 oz goat cheese, crumbled
1/4 cup roasted, unsalted hazelnuts, chopped

Directions:
Cook quinoa according to package directions
Meanwhile fill a large pot with water. Add chicken and 1/8 tsp salt and bring to a boil. Reduce heat to a gentle simmer, cover and cook for 5 minutes. Turn off heat and let stand, covered, until chicken is cooked through, 12 to 14 minutes. Remove chicken and let cool slightly. With two forks shred chicken.
In a small bowl, whisk lemon juice, oil, honey, 1 tsp water and remaining 1/8 tsp salt until combined, set aside.
Fill a large, deep skillet with 1/2 inch water and bring to a simmer. Reduce heat to medium, add kale and cook, stirring until bright green and wilted, about 5 minutes.
In a large bowl, combine quinoa, chicken, kale, and beets. Drizzle lemon mixture over top and toss to coat. Garnish with goat cheese and hazelnuts.

Kale and Leek Latkes

A coworker brought an entire crate of home grown kale to work last week and judging by the excitement you would think it was either Christmas day or that our entire department got a pay raise!

We began discussing what we would do with our kale - kale chips, smoothies etc. and I decided that as I've done each of those things dozens of times I would try to find a "unique" way to prepare it. A way that both Dave and my coworkers would enjoy so I could bring them samples.

On the same day I happened to get my produce delivery which included leeks and a potato and combining the three yielded the below. I can say I've never before had kale prepared this way... or a "hashbrown" with so many nutritional benefits:)

Ingredients: (makes 6) 

5 cups, tightly packed, grated potatoes (I used the shredding disc on my food processor)
2 large leeks, halved lengthwise, cleaned and sliced very thin
1/2 pound kale, stemmed, washed, dried and finely chopped or cut in thin slivers* (about 3 cups, tightly packed)
1 teaspoon baking powder
Salt and freshly ground pepper to taste
2 teaspoons cumin seeds, lightly toasted and coarsely ground
1/4 cup chopped chives
1/4 cup all-purpose flour or cornstarch
2 eggs, beaten
About 1/4 cup canola, grape seed or rice bran oil

Directions:
In a large bowl mix together the potatoes, leeks, kale, baking powder, salt and pepper, cumin, chives, and flour or cornstarch. Add the eggs stir together.
Begin heating a large heavy skillet over medium-high heat. Add 2 to 3 tablespoons of the oil and when it is hot, take a heaped tablespoon of the mixture in one hand and, using both hands, squeeze all the moisture out of the mixture, then place in the pan. Press down with the back of the spatula to flatten. Repeat with more spoonfuls, being careful not to crowd the pan. Cook on one side until golden brown, about 3 minutes. Slide the spatula underneath and flip the latkes over. Cook on the other side until golden brown, another 2 to 3 minutes. Place on a drying rack to cool slightly.

* A quick and easy way to cut whole kale leaves into "slivers" is to slice lengthwise on each side of the thick stem to remove it. Then, stacking several leaves on top of each, other roll the leaves into a "burrito" and slice the burrito thinly. When the leaves unfurl you will have long slivers that you can cut one or several more times for shorter slivers. (This also works great for mint and basil leaves!)

Watermelon and Kale Salad

So...I know that it's technically fall. But as we're experiencing the warmest weather in months in west la and my Trader Joes still has a huge bin of watermelons out front (next to a bin of pumpkins oddly) I'm going for it.
This is a super simple salad to whip together, especially if you buy your watermelon pre-cubed. Enjoy!

Ingredients:
1 bunch/1 bag of kale
2oz Feta cheese
2 tbsp olive oil
2 tbsp cider vinegar
Juice of half a lemon
2 garlic cloves, crushed
A pinch of sea salt and black pepper
2 cups watermelon, cubed

Directions: Roughly chop the kale and put it in a bowl with the olive oil, cider vinegar, lemon juice, garlic and salt & pepper and massage the dressing into the kale.
Add the feta and watermelon.

Kale and Caramelized Onion Stuffed Mushrooms

What once was a kale and onion grilled cheese sandwich has been transformed into one of my favorite grain free meals.... the stuffed porotbello mushroom.

This recipe also includes two of my favorite ingredients....cheese and, I can't believe I'm about to say this, kale. Something I once turned my nose up, then managed to choke down on an as needed basis, and now genuinely enjoy. (Cue the la cliche jokes.)

Ingredients:
4 portobello mushrooms, stemmed
4 medium kale leaves, stems removed
2 tsp olive oil
2 medium red onions, cut into 1/2 inch slices
1/4 tsp freshly ground black pepper
1/8 tsp kosher salt
1 tbsp red wine vinegar
1 oz finely grated parmesan cheese,
divided (about 1/4 cup)
3.5 oz raclette or gruyere cheese



Directions:
Preheat oven to 300 degrees. Bring a small pot of water to a boil; add kale. Remove from heat; let stand 4 minutes or until kale is bright green. Drain; rinse kale under cold water until cool. Pat leaves dry.
Heat a skillet over medium-high heat. Add oil; swirl to coat. Add onion, pepper and salt. Cook 10 minutes or until onion is tender and browned, stirring frequently. Remove from heat; stir in vinegar, tossing to coat. Coarsely chop onion.
Spray each side of mushrooms and place cut side down on a baking sheet. Cook for 5 minutes. Flip mushrooms and top each with 1 kale leaf, 1/4 onion mixture and 1/4 cup cheese. Bake for 5 more minutes or until cheese melts.

Kale and Grapefruit Salad

This salad is perfect for a summer day and couldn't be easier!

Ingredients:
1 Ruby Red grapefruit
1/2 small red onion, thinly sliced
1 bunch kale, center stems and ribs removed, thinly sliced
1/2 cup hazel or macadamia nuts, roughly chopped
1/2 tsp sea salt
1/2 tsp black pepper
1/4 cup Romano cheese

Directions:
Working over a small bowl to collect juice, carve out segments from between membranes; set segments aside. Toss onion with 2 tbsp grapefruit juice; set aside to soften.
In a large bowl gently toss grapefruit segments, grapefruit juice and onion mixture, kale, nuts, salt and pepper until well combined. Top with Romano.

Kale Salad To-Go

If you're wondering what you're going to do with all that kale you purchased for the spaghetti squash kale gratin never fear! I created a DELICIOUS kale salad. And yes, you read that right, I used delicious and kale in the same sentence.

I eat kale on an almost daily basis but usually by sneaking it into smoothies, soup or recipes like the  spaghetti squash kale gratin. After a few unsuccessful attempts at an edible kale salad I contemplated substituting chard. It's green and leafy so, other than the texture, how different can it be?

The answer is much different. Kale is higher in vitamins A, B6, B12, C, calcium, iron, manganese, potassium, zinc, fiber and protein. Meanwhile chard is higher in sodium, magnesium and vitamin E. While both are very healthy you obviously get more bang for your buck with kale. Which is why I have been determined to find a salad I can not only tolerate but enjoy.

Mission accomplished!

Ingredients:
Kale
Shelled edamame
Dried cranberries
Chopped walnuts
Goat cheese
1/2 lemon
1 tbsp balsamic vinegar
1 tbsp flax oil

Directions:
Remove stems from kale, tear into bite sized pieces, place in a tupperware container. Mix lemon juice, balsamic vinegar and flax oil in a bowl.  Drizzle over kale, cover, and shake to coat.
Top with edamame, cranberries, walnuts and goat cheese.

If you're taking it to go you may want to wait to add the toppings until you're ready to eat (or they'll end up at the bottom.) If you aren't taking it to go you can forgo the tupperware. Place kale on a plate, drizzle dressing over the top and "massage" into kale. Let sit for 15 minutes before topping.

Spaghetti Squash and Kale Gratin

Another way to sneak Kale into my diet! Yay!! And if you follow my blog you know I LOVE spaghetti squash (possibly even more than I love spaghetti) which makes this recipe a perfect blend of delicious and nutritious.

Ingredients:
1 spaghetti squash
1 onion, 2 carrots, 1 bunch kale, 1 bunch parsley
1/2 cup toasted walnuts
3/4 cottage cheese
1/4 cup plain greek yogurt
3 oz Parmesan cheese
1 cup panco bread crumbs
1 egg, 1/2 cup milk
1 clove garlic, minced
extra virgin olive oil, dijon mustard, sea salt, black pepper, nutmeg,

Directions:
Pre heat oven to 400
Poke holes in the squash, microwave on high for 10 minutes

While squash is cooking:
Peel, trim and grate the carrot, dice the onion
Remove kale stems and tear into bite size pieces
Pick parsley leaves to yield 3 tbsp
Chop walnuts and mix with parsley and breadcrumbs

Remove squash from microwave and allow to cool
Place cottage cheese, yogurt, 1 egg, 1/2 cup milk, 1/2 tsp nutmeg, 1 tsp mustard, 2 oz Parmesan cheese and 1 tsp salt in food processor and combine until smooth. Transfer to large mixing bowl.

In a large skillet heat 1 tbsp olive oil over medium heat, add onion, carrot, garlic and saute 3-5 mins. Add kale, stir, cover and cook 5 mins. Cut squash in half, remove seeds and scoop "meat" out with a fork. Add to skillet and mix.

Add cooked vegetables to mixing bowl with sauce and mix well. Transfer to baking dish. Top with walnut parsley and bread crumb mixture and sprinkle with remaining Parmesan cheese. Drizzle with 1 tbsp olive oil. Place in oven and cook for 15 minutes.

Voila!

Spicy Sausage Mushroom Soup

I'm happy to report that the Tone It Up "Seven Day" (in quotes because I met my goal in five days) was a success! I was able to join my brother for his 30th birthday and drink wine guilt-free;)

Following is a great recipe for fall. It's packed with protein and the fat can be reduced by using less meat and more mushrooms. You can also hold the rice to reduce the carbs.

Directions:
In a pot, saute 4 ounces cooked, sliced spicy chicken sausage in 1 tbps oil until brown.
In the same pot, cook 2 cups sliced crimini mushrooms until soft
Pour in 1/4 cup water, 1/4 cup white wine and 4 cups chopped kale
Add 1/4 tsp dried thyme and 1/8 teaspoon red-pepper flakes
Cook till kale is wilted, about 4 minutes
Add 2 1/2 cups low-sodium chicken broth and 1/2 tsp salt; simmer 15 minutes.
Stir in 1 1/2 cups cooked wild rice; simmer 5 more minutes

Enjoy!

Spinach and Kale "Pizza"

I have a confession to make. . . . I don't like Kale. And it's not that I don't like greens. I LOVE spinach, broccoli and even brussels sprouts. But Kale is too rough to eat raw (in my opinion) and doesn't cook well. For this reason I've resigned to hiding it in smoothies with one exception . . . the spinach kale "pizza."

Unlike traditional pizza this is very low carb, as well as wheat and gluten free, since I use a brown rice tortilla (Trader Joes or Whole Foods) as the crust.

Start by drizzling a tiny bit of olive oil on both a handful of spinach and a handful of kale. ("Massage" the oil into the kale to soften it a bit.) Place a tortilla on a sheet of foil and drizzle with olive oil. Sprinkle a thin layer of shredded skim mozzarella, or dairy free mozzarella, on top. Cover with spinach, then kale, and sprinkle with romano cheese.

Place under the broiler (on low) for several minutes. Check periodically. The edges should turn up slightly and the kale should get crispy. Cut into four slices using kitchen scissors and enjoy!