Massaged Citrus Kale Salad

I made this recipe as part of a cooking demo for a Nutrition and Exercise Symposium with the Arthritis Society on March 18, 2017.

The key to making kale taste great is to massage it! Doing so takes it from tough and bitter to softer and more flavourful. The great thing about this salad is that any leftovers will not wilt, it will actually taste better if it marinates in the fridge for up to 24 hours. This recipe is easily customizable to your preferences. Some other great additions to the salad would be cooked quinoa, dried cranberries, pomegranate, goat cheese or substituted with another nut.

 

Serves: 4    Total time: 15 minutes

 

Ingredients:

 

  • 1 medium bunch of kale, de-stemmed and chopped or ripped into bite sized pieces
  • 1 orange, segmented and chopped into bite sized pieces or ½ cup canned mandarin oranges in 100% fruit juice
  • 1 tsp and ¼ cup of olive oil
  • 1 tbsp of red wine vinegar
  • 2 tbsp of orange juice (fresh juice from the orange or juice of canned mandarin oranges)
  • ½ cup raw or dry roasted, unsalted cashews, chopped
  • ½ small head radicchio, chopped into bite-sized pieces
  • Salt and pepper to taste

 

Directions:

 

  1. Massage the kale: Wash, de-stem and chop or rip the kale into bite-sized pieces and place in a large bowl. Drizzle a tsp of olive oil over the kale and a pinch of salt. Use your hands to rub the olive oil onto the kale so that it covers each leaf evenly. Do this for 1-2 minutes. You will feel the kale begin to soften. Set aside.
  2. Make your vinaigrette: In a bowl or mason jar, mix the ¼ cup of olive oil, 2 tbsp of orange juice and 1 tbsp red wine vinegar. Add salt and pepper to taste.
  3. Add chopped cashews, oranges, radicchio to the kale and mix. Add the dressing and toss to combine.
  4. Serve immediately or keep in the fridge for up to 24 hours.

Notes: Afterwards I also added a few tbsp of hemp hearts and sunflower seeds and diced avocado.

Blueberry Lemon Chia Seed Muffins

These muffins have a secret ingredient – beans! This adds an extra boost of protein and fibre. Beans are incredibly versatile and I included 1 cup of puréed white kidney beans (just drain and rinse canned beans and blend in a blender or food processor) into these muffins! Makes ~10-12 muffins

Ingredients:
  • 2 tbsp chia seeds
  • 1/2 cup water (to thin mixture if needed)
  • 2 ripe bananas
  • 1 cup canned, drained & rinsed white kidney beans (cannelloni beans)
  • 1/4 cup maple syrup (or honey or agave)
  • 1/4 cup almond milk
  • 1 tsp vanilla
  • 1 1/2 cup oat flour
  • 2 tsp baking soda
  • 1/4 tsp salt
  • 1/4 cup lemon juice
  • 1 cup frozen blueberries

 

Directions:
  1. Preheat oven to 350F and grease a muffin tin.
  2. Make the oat flour by grinding quick oats in the food processor until a flour is made.
  3. Mix dry ingredients in a bowl (chia seeds, oat flour, baking soda and salt).
  4. In a food processor, puree the white beans. Add bananas and blend.
  5. In another bowl, mix the pureed beans and banana with maple syrup, almond milk, vanilla and lemon juice. Add the dry ingredients and stir but be careful not to over mix. A dough should start to form. If this is too thick, slowly add water to thin the mixture but it should not become runny.
  6. Add blueberries and stir.
  7. Add mixture into muffin tin and bake in the oven for 15-20 minutes or until a toothpick placed in the centre comes out clean. (Times may vary).

Turmeric Fried Cauliflower Rice

Turmeric is a spice used in curry powder. It contains a compound called churchmen which this spice its yellow colour and has anti-inflammatory properties.

This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large amount and is great for batch cooking. 1 head of cauliflower makes about 1L or 4 cups of rice but will shrink when cooked.

 

Ingredients:
  • 1 head of cauliflower
  • 1 small red pepper, diced
  • 1/2 small sweet onion, diced
  • 1/2 cup cremini mushrooms, diced
  • 2 eggs
  • 1/4 cup vegetable broth
  • 1/4 cup matchstick carrots
  • 1/4 cup of green peas, frozen
  • 1-2 tsp ground turmeric
  • 1-2 tsp all spice
  • salt and pepper to taste
  • Olive oil for cooking
Directions:
  1. To make cauliflower rice, remove leaves from the cauliflower and chop cauliflower into large florets. Wash and place the florets in a food processor. Pulse until finely chopped (depending on size of your food processor you may have to do this in several batches). Here is a good pictured tutorial for how to make cauliflower rice: http://ohmyveggies.com/how-to-make-cauliflower-rice/ Once made, set aside the rice in a bowl.
  2. Heat olive oil in a large skillet or frying pan and scrambled two eggs. Use a spoon to break this up into small pieces. Set aside.
  3. Add olive oil to pan and stirfry the veggies until soft. Set aside.
  4. Add the cauliflower to the pan and heat on low-medium for 5 minutes. This will cook quickly, so be sure it doesn’t burn. Add 1/4 cup of vegetable broth as you cook to add some moisture.
  5. Add the egg and veggies to the pan and then season with turmeric, allspice, salt and pepper and mix thoroughly.

Sweet Potato Nachos

Sweet potatoes are a great alternative to chips! Cut back on the fat and sodium content while still enjoying the flavours of nachos. Keep the skin on for even more fibre. These nachos make a great healthier party snack or dinner.

Ingredients:

For sweet potatoes:

2 large sweet potatoes

1 tsp olive oil

½ tsp garlic powder

½ tsp paprika

salt and pepper to taste

For topping:

½ pound extra lean ground beef (or ground turkey or ground chicken)

½ red onion, diced

½ red pepper, diced

1 tsp olive oil

1 cup black beans

2 tsp chilli powder

1 tsp cumin

1 tsp paprika

¼ tsp garlic powder

½ cup shredded sharp chedder cheese or Monterrey Jack cheese

For topping (after cooking):

1 avocado, ripe

juice of a lime

salt, pepper and garlic powder to taste

½ tomato, diced

2 tbsp minced cilantro

Salsa, sour cream (or Greek yogurt), optional

Directions:

  1. Preheat oven to 400F and line a baking sheet with tin foil.
  2. Wash and dry sweet potatoes. Leave the skin on and slice into ¼ inch rounds. Place into a large bowl and add olive oil and spices. Toss gently to coat evenly.
  3. Lay sweet potato rounds on a baking sheet in a single layer. Cook for 40 minutes and flip half way through.
  4. Meanwhile, cook the ground beef in a large frying pan or skillet. In another pan, heat olive and cook onion and red pepper until soft. Transfer onion and pepper to pan with the cooked ground beef. Turn down the heat to low-medium and add the black beans and chilli powder, cumin, paprika and garlic powder. Cook for 5 min, stirring well to mix all ingredients. Turn down to low until sweet potatoes are finished.
  5. Once sweet potatoes are finished (they should be soft and edges starting to brown), remove from oven. Arrange the sweet potatoes closer to the center of the baking sheet so there are no gaps between them and the overlap slightly.
  6. Top the sweet potatoes with the beef, vegetable and bean mixture. You may find that you have too much topping – if there are leftovers, use for another dinner as taco filling or to make taco salad.
  7. Add shredded cheese on top.
  8. Place this back in the oven and cook for about 5-10 minutes, or until cheese melts.
  9. Meanwhile, mash avocado and mix with lime juice. Add a dash of salt, pepper and garlic powder to make a simple guacamole recipe. Or use your favourite recipe/store bought version.
  10. Once the nachos have cooked and cheese is melted, transfer to a serving dish. You can top the whole plate or serve up individual portions and allow everyone to add additional garnish and toppings themselves (guacamole, diced tomatoes and minced cilantro).

Enjoy!

Smashed Potatoes and Roasted Vegetables Recipes

Serve up your protein with a side of roasted vegetables, salad and smashed potatoes to round out the meal and add colour. For a balanced meal, make ½ your plate come from vegetables, 1/4 starch and 1/4 protein.

Crispy Smashed potatoes

Crispy on the outside yet fluffy on the inside, these smashed potatoes provide the best of both worlds!

Ingredients:

5 medium size red potatoes

2 tbsp olive oil

Salt and pepper to taste

Directions:

  1. Preheat oven to 400F and line a baking sheet with tin foil.
  2. Wash and dry potatoes and poke a few holes in each with a fork.
  3. Place potatoes on a baking sheet and drizzle 1 tbsp olive oil and season with salt and pepper. Place in the oven and cook for 40 minutes or until soft.
  4. Remove tray from the oven. Use the bottom of a small pot and carefully crush the potato to slightly flatten it. Repeat this for each potato.
  5. Top potatoes with 1 tbsp of olive oil, salt and pepper. Place sheet back in the oven and roast for 10 minutes or until golden and crisp.
  6. Serve immediately.

Roasted vegetables

Ingredients:

1 head broccoli, chopped

1 orange pepper, diced

1 cup of cremini mushrooms, sliced

1 medium red onion, diced

1 tbsp olive oil

1-2 cloves of garlic, minced

Salt and pepper to taste

Directions:

  1. Preheat oven to 400F. Line a baking sheet with tin foil.
  2. In a large bowl, add all the vegetables, garlic, olive oil, salt and pepper. Gently toss all the vegetables to coat them evenly in oil.
  3. Place all the vegetables into a single layer on the baking sheet.
  4. Place into oven and cook for 15-20 minutes or until tender. Baking times may vary depending on the thickness of the vegetables.

I am a big proponent of adding more plant based foods into your diet, but meat occasionally can fit within a healthy diet. They key is choosing leaner cuts and keeping it to the appropriate portion of ~3oz or the size of the palm of your hand. H&F foods provided me with a sample of their 100% grass-fed beef which is delivered straight to your door. They also also provide organic lamb. They ensure all their animals are raised without the use of antibiotics, pesticides and hormones. Plus it is all locally sourced! Check them out at H&F foods for more information. (www.hffoods.ca)