So the votes are in on Facebook and apparently you all wanted a kale salad recipe this week instead of a lemon loaf recipe. I’m actually a little shocked, although the votes were close, to see you go for the salad. I know that for myself I am always trying to find new ways to get my daily dose of kale. I’m guessing you feel the same?
This stuff is packed full of nutrition (especially for women); full of fiber, high in iron, anti-inflammatory (with 10% of your omega 3s for the day) and low in calories. Here are a few ways for you to add this dark leafy green to your repertoire:
1. Breakfast: lightly sauté kale in oil, sprinkle with salt and top with poached eggs. Easy. Or: this Kale Smoothie.
2. Snack: these Kale Chips.
3. Lunch or Dinner: Kale Salad with Dijon Lemon Dressing – one of the most popular recipes on this blog. If you haven’t made it yet, do so!
This salad is one more way to add kale to your weekly meals. The vinegarette – super easy (thanks Kristan!) and works well on this salad, or paired with arugula or even as a marinade for meat. Make sure to drink plenty of water through the day in order to get the fiber working for you as fiber can’t break down without it. Kale is a hearty leaf and this will keep for about 2 – 3 days in the fridge with the dressing on it with little to no wilting. I really enjoyed this salad with a chicken breasts & a side of avocado! Mmmmm, yum, I’m salivating just thinking of it!
Now it’s your turn to share – what is your favourite way of getting kale (or any dark leafy green for that matter) into your daily routine?
Kale & Roasted Sweet Potato Salad with Maple Vinegarette
- 1 large sweet potato, cleaned & cubed
- 1 tbsp olive oil
- ¼ tsp sea salt
- sprinkle pepper
- 1 bunch kale, washed, remove stem, torn into bite sized pieces
- 2 tbsp high quality extra virgin olive oil
- ¼ tsp sea salt or more to taste
- 1 or 2 tbsp unsalted pumpkin seeds
- 1 or 2 tbsp unsalted sunflower seeds
- 2 tbsp balsamic vinegar
- 1 tbsp maple syrup
- juice from half a lemon
- Preheat oven to 400 degrees. Line baking sheet with parchment paper.
- Cube cleaned sweet potatoes and lightly coat in olive oil, salt and pepper and place on baking sheet. Roast in oven until soft (about 25mins).
- While sweet potatoes are roasting, in a large salad bowl massage 2 tbsp high quality oil into kale until the kale softens up. Sprinkle with ¼ tsp sea salt (or more to taste) and massage again until salt is well blended. Set aside.
- Make dressing (easy!) in a small bowl by whisking together balsamic vinegar, maple syrup and lemon juice until combined.
- Once sweet potatoes are cooked, you can either let them cool completely or serve them warm on top of the kale. Both are delicious! Sprinkle pumpkin seeds, sunflower seeds and dressing on top of salad, toss and serve immediately. Left overs can be stored in fridge for 2-3 days.
As barbecue season is fast approaching (or if you are crazy like me, you barbecue all year round), you are probably thinking about healthy options to throw on your grill. You might be grilling up some meat with a little bit of this amazing BBQ sauce or roasting vegetable disks with a simple Dijon lemon dressing. Sometimes, you just want an alternative to the meat burger that still tastes delicious. For me, I am always looking for a veggie burger that is not packed full of soy, gluten or a crazy form of MSG (often hidden in the ingredients as yeast extract or some other sneaky word to make you think it’s OK). Guess what people? I have yet to find a pre-packaged veggie burger that does not contain these things. Have you?
The other day, I asked my husband to pick up some veggie burgers from Costco. I love Costco as it is a great place to find clean eats (as long as you’re smart) and many local, sustainable brands are sold there. Check out Angela’s recent post of how to shop smart at Costco on Eat Spin Run Repeat. So, normally my husband is very good at checking out ingredients and making sure they are “Suzanne approved”. I love him for it. I told him that the Kirkland brand is usually pretty good, so he picked it up. We go about getting dinner ready and I casually look at the ingredient list. WOWZA! Over 25 ingredients including textured soy protein, bulgur wheat and autolyzed yeast extract…damn it! Why can’t picking up convenience foods that are not crazy with ingredients just be easy for once!?!? Here’s the thing with eating clean – you have to make most foods from scratch or you pay a hefty price tag to get exactly what you are looking for. I took another gander at the ingredients and thought “I can recreate this and make it work for our food sensitivities”.
And that is exactly what I did.
Enter the awesome homemade veggie burger…
I packed these with the superpower of sweet potato, kale and chia seeds to really up the nutritional value. To save time, I did have the brown rice and sweet potato cooked the previous night for dinner, making a little extra knowing I would be creating this recipe the next day. Try a high quality mustard on these like this brand paired with some dill pickle, my Million Dollar Relish on a gluten-free bun with some crunchy Romain lettuce and we have a vegetarian winner people! If you are looking for a vegan option, eliminate the cheese and sub for nutritional yeast. Simple and delicious! Now pull out the tongs and let’s get grillin’!
- 1 medium sweet potato cooked
- 1-14oz can of butter beans (I used Eden organics)
- ¾ cup cooked brown rice
- 1 small onion, chunked
- 6 cloves of garlic
- 2 leaves of kale, destemmed
- 2-3 leaves of fresh basil
- small handful of parsley
- 1 tbsp of chia seeds soaked in ¼cup water until thick & gel-like
- ¾ tsp turmeric
- ½ cup gluten-free oats
- 2 oz feta cheese
- 3 oz white old cheddar cheese
- In a large food processor, place all ingredients. Blend until completely mixed and a burger like texture.
- Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
- With damp hands, form mixture into 8 patties.
- Bake for 12mins on one side and 15mins on the other. Place on barbecue for 2-3mins for finishing touch.
- Eat right away topped with favourite condiments or wrap and freeze for a later date.