Tag Archives: kale

Kale and Chorizo Soup

Food and soup should ignite a flavor opportunity for soul, while promoting good health for your body!

A health concern that many people have is to reduce inflammation, which can lead to disease and oxidative damage (which is why we seek out antioxidants).  One system-boosting food is dark, leafy greens as in the Kale and Chorizo Soup. They promote better brain health and are packed with folate and phytochemicals.  

This recipe includes other health boosting ingredients like olive oil, garlic, and tomatoes. Flavor and all that?!

Kale and Chorizo Soup – Cooking Light:

Serves 8 (serving size about 1 1/3 cup)

  • 1 1/2 tbsp olive oil
  • 2 cups chopped yellow onion
  • 6 garlic cloves, minced
  • 7 oz, dry-cured Spanish Chorizo, diced
  • 6 cups unsalted chicken stock (I buy organic)
  • 3/4 tsp. Kosher salt
  • 1/2 tsp. crushed red pepper
  • 1 lb. small red potatoes, washed and quartered
  • 1 (14.5-oz.) can unsalted diced tomatoes, drained
  • 12 oz. curly kale, tough stems removed, leaves torn or chopped

Instructions:

  1. Heat oil in a Dutch oven over medium.
  2. Add onion and garlic; cook, stirring occasionally, until tender, about 5 minutes.  
  3. Add stock, salt, pepper, potatoes, and tomatoes; increase heat to high.  
  4. Bring to a boil.  Partially cover pan, reduce heat to medium-low, and simmer 15 minutes.
  5. Stir in kale; simmer until potatoes are tender and kale softens, about 5 minutes.

Nutrition:

Calories-242
Fat-12.6g
Protein-13g
Carbs-20g
Sugar 5g
Chol-22g
Iron-2mg
Sodium-616mg

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I Want To Eat Healthy. Give Me Ideas!

The nation is becoming more health conscious. Health insurance companies design programs that reward us for eating healthier and exercising regularly. But sometimes the hardest start is the first step. Here are some quick meal and snack ideas that can help jump start your process. Continue reading

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Wilted Kale with Bacon and Vinegar

My immediate and extended family had dinner every Monday night when my parents were alive. We ate at one very long table and were served by my Father who worked for much of the day with my Mother, to create memorable dinners. One of my favorite salads my Mom made was a spinach salad with a warm bacon dressing. Now, with the popularity of kale (because it’s very nutrient-dense with few calories) I found this amazing recipe to share: Continue reading

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In A Rush? Drink Your Salad!

This recipe comes a California girl named Tess Masters.  This drink is loaded with cancer-fighting, digestion-boosting, health-building ingredients!  Unfortunately, she didn’t provide a calorie breakdown, but the ingredients all seem amazingly healthy. Continue reading

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Sprouts Are Supreme!

Many people look down upon sprouts as rabbit food that should be left on salad bars!  But if you share that view, you may be missing out on a highly nutritious shoot! Continue reading

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Super Kale Salads

Eating a variety of natural, unprocessed vegetables can improve your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lower cholesterol! Continue reading

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Quinoa-Stuffed Kale Rolls with Goat Cheese

Quinoa-Stuffed Kale Rolls with Goat Cheese

 

quinoa-stuffed-kale-rolls-goat-cheese-ck-l_2

(courtesy of Cooking Light, December 2013)

  • 2 tablespoons extra-virgin olive oil, divided
  • 2 pounds plum tomatoes, chopped
  • 6 garlic cloves, coarsely chopped
  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon kosher salt
  • 12 large lacinato kale leaves (about 1 large bunch)
  • 3/4 cup uncooked quinoa
  • 1 medium onion, chopped
  • 1 1/2 cups organic vegetable broth
  • 1/3 cup chopped walnuts, toasted and divided
  • Cooking spray
  • 2 ounces goat cheese, crumbled

Preparation

  1. Heat a large saucepan over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add tomatoes, garlic, and thyme; cover and simmer 30 minutes or until tomatoes are very tender. Remove pan from heat. Add salt; coarsely mash with a potato masher.
  2. Bring a large saucepan of water to a boil; add half of kale. Cook 1 minute. Remove kale from pan with a slotted spoon; plunge into ice water. Repeat procedure with remaining kale. Drain and pat dry. Remove center rib from each kale leaf, leaving the leaf whole and uncut at leafy end.
  3. Rinse and drain quinoa. Heat a medium saucepan over medium-high heat. Add remaining 1 tablespoon olive oil to pan; swirl to coat. Add onion to pan; sauté 5 minutes or until tender. Add quinoa; cook 2 minutes, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove pan from heat; stir in 3 tablespoons walnuts.
  4. Preheat oven to 375°.
  5. Spread about 3/4 cup tomato sauce over bottom of an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Working with 1 kale leaf at a time, place about 1/4 cup quinoa mixture in center of leaf. Fold in edges of leaf; roll up, jelly-roll fashion. Repeat procedure with remaining kale leaves and quinoa mixture to form 12 rolls. Place rolls, seam sides down, in dish. Spoon remaining sauce over rolls. Cover and bake at 375° for 20 minutes. Sprinkle evenly with remaining walnuts and cheese. Bake, uncovered, for 5 minutes.

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Greens Are Great!

There are so many varieties of greens that are now considered ‘mainstream’ that were not widely available even five years ago. Continue reading

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What Is ‘The New Healthy’?

I am thrilled to read articles and mainstream magazines that consider eating whole foods, including making whole grains, vegetables and fruit more of a focus in consumer’s daily diet, super cool and trendy. Daily talk shows bring in Food Network stars to show cooking as being approachable instead of elitist. Fast food chains are including vegetables and apple slices on their kids’ meals, as well as milk versus soda. Yes! Continue reading

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Tips for Cooking Kale and Other Greens

Kale, spinach, swiss chard, mustard and collard greens have been elevated to superstar status lately, and rightfully so.  But many cooks are intimidated to try to cook them at home because they don’t understand how to get the most flavor out of them. Continue reading

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