Jan 272012
 
Browsing through my favorite Forks Over Knives companion book, I came across an awesome kale recipe for kale with a walnut sauce.  Super simple and I had everything on hand.  I added some raisins, pine nuts and raw pepitas to add a sweet side to the salty tamari.  Oooo baby…this is yum!
If you haven’t bought your FOK companion recipe…you’ve gotta go get it.  So far every recipe I’ve tried has been amazing.  You won’t miss the meat or dairy.  I promise!

p.s. Check out the vitamins A and C on this recipe.


Nutrition Facts
6 Servings
Amount Per Serving

Calories 133.0
Total Fat 8.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 366.0 mg
Potassium 408.4 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.5 g
Sugars 5.5 g
Protein 5.0 g


Vitamin A 354.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 89.4 %
Vitamin D 0.0 %
Vitamin E 7.4 %
Calcium 10.6 %
Copper 20.0 %
Folate 6.8 %
Iron 10.2 %
Magnesium 12.0 %
Manganese 56.3 %
Niacin 6.1 %
Pantothenic Acid 1.5 %
Phosphorus 9.5 %
Riboflavin 7.3 %
Selenium 2.4 %
Thiamin 8.0 %
Zinc 5.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kale with Walnut Pesto, Raisins, Pepitas and Pine Nuts
Serves about 6 1-cup servings
Vegan, Gluten Free, Dairy Free

Ingredients

1 bunch curly kale, washed, de-stemmed and cut into bite size pieces
½ cup water
½ cup walnuts
2 Tbsp Tamari or Liquid Aminos
2 Tbsp raisins
2 Tbsp raw pepitas (pumpkin seeds)
2 Tbsp pine nuts

Directions

1. Blend water, walnuts and Tamari or Liquid Aminos in a blender or Magic Bullet until well blended.  Pour over kale and top with raisins, pepitas and pine nuts.  Mix well.

Nutritional Info
Serves 6
Per Serving

Calories 124
Fat 8.3 g
Cholesterol 0 g
Sodium 369.3 mg
Potassium 312.8 mg
Fiber 2.6 g
Sugars 3.5 g
Protein 4.5 g

Vitamin A 236.2 %
Vitamin C 59.7 %
Manganese 47.5 %

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