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3 Colossally Good Kale Recipes

Kale is a powerful green vegetable for boosting overall health.

This nutrient-dense veggie is loaded with a wide range of vitamins, minerals and antioxidants to promote immune system function and a healthy body. And due to its popularity, we put together 3 more kale recipes for your menu.

1. Quinoa with Mushrooms, Kale and Sweet Potatoes

This blend of oh-so-good-for-you ingredients also blends together to make a delicious meal. With a sweet taste this recipe is a full meal that provides all the amino acids your muscles need along with a powerful antioxidant punch that boots immunity in a number of ways.

Ingredients:

  • 1 cup quinoa
  • 2 tablespoons olive oil
  • 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
  • 10 ounces button mushrooms, quartered
  • 2 cloves garlic, thinly sliced
  • 1 bunch kale, stems discarded and leaves torn into 2-inch pieces
  • 3/4 cup dry white wine
  • kosher salt and black pepper
  • 1/4 cup grated Parmesan (1 ounce)

Directions:

  • Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes
  • Meanwhile, heat the oil in a large pot over medium heat
  • Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes
  • Stir in the garlic and cook for 1 minute
  • Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes
  • Serve the vegetables over the quinoa and sprinkle with the Parmesan

2. Kale and White Bean Soup

Warm your tummy while you blast away belly fat. This yummy soup includes the powers of protein, fiber and the unique ability of white beans to block carbohydrate absorption to support your weight loss goals.

Ingredients:

  • 2 tablespoons olive oil
  • 4 cloves garlic, chopped
  • 2 stalks celery, sliced
  • 1 large onion, chopped
  • kosher salt and black pepper
  • 2 15.5-ounce cans cannellini beans, rinsed
  • 1 cup small soup pasta, such as tubettini, ditalini, or orzo (4 ounces)
  • 1 bunch kale, thick stems discarded and leaves torn into 2-inch pieces (8 cups)
  • 2 tablespoons chopped fresh rosemary
  • 1/2 cup shaved Parmesan (2 ounces), plus 1 piece rind (optional)
  • 1 tablespoon fresh lemon juice
  • 1 loaf whole grain bread, warmed

Directions:

  • Heat the oil in a large pot over medium-high heat
  • Add the garlic, celery, onion, 1 ½ teaspoons salt, and ½ teaspoon pepper and cook, stirring occasionally, until tender, 4 to 6 minutes
  • Add the beans, pasta, kale, rosemary, 8 cups water, and Parmesan rind (if using). Cover and bring to a boil
  • Reduce heat and simmer until the pasta and kale are tender, 4 to 5 minutes
  • Remove the Parmesan rind. Stir in the lemon juice and sprinkle with the shaved Parmesan before serving. Serve with the bread

3. Apple & Kale Smoothie

Grab this for an on-the-go nutrient boots that also supports energy levels and satisfies your sweet tooth. This green smoothie is delicious and is ready in just minutes. Perfect when there just isn’t time to make a healthy meal.

Ingredients:

  • 3/4 cup chopped kale, ribs and thick stems removed
  • 1 small stalk celery, chopped
  • 1/2 banana
  • 1/2 cup apple juice
  • 1/2 cup ice
  • 1 tablespoon fresh lemon juice

Directions:

  • Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender
  • Blend until smooth and frothy
Careful with Kale
Kale is a nutritional powerhouse, but recent studies have shown that too much of this good thing may lead to thyroid problems. Always include a variety of fresh fruits, and vegetables in your diet so you don’t over-do anything. Including all colors of the rainbow is a good rule of thumb.

See other products and conditions: Thyroid, Multi-Vitamins, Organic.

 

VitaminFix Think

Issue 72
January 27th, 2014
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