Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

 Camping, Dairy Free, Egg Free, Favorites, Gluten Free, High Protein, Kid Friendly, Lighter Fare, Native Sun Recipe, Quick and Easy, Tips, Vegan  5 Responses »
Apr 012013
 

Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Quinoa Power Bowl

There was a certain time during our camping trip last week that I took my life into my own hands. I was in a stare down with a tired and hungry 4 year old after a day of sun and fun with no nap. I needed to whip up something fast and healthy because I had already busted her hiding under a pillow with marshmallows stuffed in her cheeks like a chipmunk with a third waiting to follow.  Needless to say she was not thrilled when I grabbed the lone remaining marshmallow.

I quickly set some water on to boil and pulled some brown rice noodles, nutritional yeast (nooch) and a jar of quality pasta sauce in the cupboard of my little teardrop shaped trailer and some kale from the mini fridge.  (What, that’s not normal camping fare?) With those ingredients I made a semi-homemade cheesy kale tomato sauce with a vegan twist by stirring in some nutritional yeast as I heated the sauce and then simmering some finely chopped kale right in the sauce to wilt it down nicely. Voila – it looked like normal pasta sauce but had lots of protein, vitamins and minerals.  Once I got home I simply had to create it from scratch. It was super simple to do and would be great over salad, tofu and tempeh, poured over baked dishes or anywhere sauce is used.  It’s rich and hearty and has a great balance of acidity, sweet and savory flavors.  After trying the sauce, my daughter ate at least a full cup of the made- from-scratch version.  I’d much rather see her cheeks fully of healthy sauce than marshmallows!

Kale and Nutritional Yeast

What is nutritional yeast? Find out here. And why all the kale? Kale is that powerful and vibrantly green plant that packs a huge nutrient punch. It is one of the sources of plant based calcium that is super absorbable and alkalizing. It also helps to lower cholesterol, fights inflammation and oxidative stress and has tons of vitamin K, A and C.

Quinoa Bowl and Fresh Pesto

The idea for the quinoa power bowl came from a breakfast dish I had recently at a local restaurant.  Their quinoa and kale is typically served with tomatoes, a creamy pesto, chicken and feta so I had to do lots of “leave this off please“.  I loved the idea, but there were way too many animal based foods in it.  I decided to nix the chicken, feta and creamy pesto and create a virgin olive oil based pesto with fresh garlic, kale and some of the Cheesy Kale Tomato sauce.  Wowza!  The fresh pesto really makes this dish pop. There is nothing like aromatic basil and garlic with a touch of salt; what a versatile recipe.  Here are some ideas of how to use pesto; use it as a spread for sandwiches, stir into soups, use it on pasta, top any vegetable or salad, make hummus or potato salad!

Time Crunched?

If you don’t have time to make the sauce from scratch but want to try your hand at the quinoa power bowl, simply do what I did the first time – purchase your favorite store bought brand, heat and stir in 2 cups kale and 1/4 cup nutritional yeast.  No time even for that? Open a can of fire roasted tomatoes, drain and use in place of tomato sauce on the Quinoa Bowl.

Another time saving tip.

There are many delicious store bought versions of pesto.  Simply purchase one and add a tbsp to each plate.

Have some extra time to make all three?  Here is a handy grocery list.

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce (Vegan)

Basic sauce recipe by Giada De Laurentiis
Makes about 5 cups
Vegan, Gluten Free
Printable Recipe

Ingredients 

1/4 cup extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 carrot, chopped
1 dried bay leave, crushed
4 fresh basil leaves, finely chopped
3 (14.5 oz) cans fire roasted diced tomatoes
3/4 tsp sea salt and some freshly ground black pepper
1 Tbsp agave
2 cups finely chopped kale
1/4 cup nutritional yeast

Directions

1. Heat 1/4 cup olive oil in a Dutch oven or large stock pot.  Add onion, saute until translucent, about two minutes; add garlic, saute n additional minute.  Add carrot and saute about 5 minutes. Add bay, basil, tomatoes, salt and pepper and simmer covered on low heat for 30 minutes.

2. Using an immersion blender, blend the sauce until semi-smooth or to desired texture.  Alternatively; process the sauce in a food processor until smooth; stir in agave.

3. Add kale and simmer an additional 20 minutes.

4. Stir in nutritional yeast; and taste to check seasoning.

**If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Kale Basil Pesto

Kale Basil Pesto

Kale Basil Pesto

Makes about 1/2 cup
Serves 4
Vegan, Gluten Free
Printable Recipe
 

 

Ingredients

1/2 cup chopped kale
Handful fresh basil
3 cloves fresh garlic
2 Tbsp oil
1/4 tsp salt
1/4 cup pine nuts
1/4 cup vegetable broth

Directions

1. Blend all ingredients in a magic bullet or blender.

 

Quinoa Power Bowl

Quinoa Power Bowl

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto

Inspired by First Watch
Serves 4 (plus extra quinoa for another use)
Vegan, Gluten Free
Printable Recipe

Ingredients

2 Tbsp olive oil, divided
1 cup dry quinoa
1/2 onion, chopped
4 cloves garlic, chopped, divided
2 cups vegetable broth
1/2 tsp sea salt, divided
4 cups chopped kale
2 cups Cheesy Kale Tomato Sauce (or sub store bought tomato sauce of choice)
1/2 cup Kale Basil Pesto (or sub store bought pesto of choice)

Directions

1. Rinse the quinoa in a fine mesh strainer; heat 1 tbsp olive oil in a medium stock pan; add quinoa, onion and 2 cloves garlic to heated oil; toast by stirring about 3 minutes; add 1/4 tsp salt and vegetable broth; cover and simmer 15 minutes.  Remove from heat, covered and let sit 5 minutes. (Makes 4 cups. Reserve 2 cups for recipe and set aside 2 cups for another use.)

2. Heat second Tbsp olive oil in pot originally used for quinoa; add kale and 1/4 sea salt and second 2 cloves garlic.  Saute until wilted; about 5 minutes.

3. Place 1/2 cup quinoa, 1/4 kale mixture; 1/2 cup tomato sauce and 1 Tbsp pesto on each of four plates. Enjoy the fruits of your labor!

**I have been making quesadillas with my leftover quinoa – delicious!

Nutrition Information
___________________

Cheesy Kale Tomato Sauce (Vegan)

Kale Basil Pesto

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto (For the quinoa and kale only.) 
Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Tofu Xpress Giveaway and an Easy Saucy Kale and Tofu Sandwich

 Dairy Free, Dressing, Egg Free, Food Find, Gratitude, High Protein, Lighter Fare, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Vegan, Vegetarian  37 Responses »
Feb 042013
 

For my Kale and Tofu Sandwich scroll down!

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And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.

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The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.

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For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Vegan
Printable Recipe

Ingredients

1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing

Directions

1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
Estimated 
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!

Layer it up! Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar

 Breakfast, Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Raw, Salad, Six Ingredients or Less, Vegan, Vegetarian  9 Responses »
Jan 282013
 
Breakfast and Lunch in a Jar!

Breakfast and Lunch in a Jar!

“Leaving the tiny Bed and Breakfast in the English countryside we looked at our bill and it listed charges for water and electricity.  We walked to our tiny car, hopped in and wound our way through the narrow streets, lined with 10 foot hedgerows and finally managed to find a grocery store – where they charged us extra for the cart and bags.  When we glanced around, everyone was simply carrying what they needed in re-usable sacks.”

Those were my mother’s words when she and my father returned from a wedding in England. The stories of their trip made me even more aware that the US is a throw away society.  If we had to do the same as they do in England, imagine how much more we could conserve.  Have you ever had an experience like this in another country?

Off the top of my head I can think of some of the areas we Americans could improve – kid juices boxes, straws and wrappers, plastic bags and utensils, lights being left on in office buildings and enormous amounts of water to fill pools and water lush, grassy yards.  We are so used to this in our society that we don’t even stop to think about it before we open the lid to the trash can to put an item in.  Where is this going?

Here is one great way for us to reduce, re-use and recycle some old jars – Layer it up!

Utilizing pre-made foods such as this raw nut and fruit mix and some quinoa and white beans that I had pre-cooked and froze from the bulk bins at Native Sun makes it quick and easy to throw these recipes together.

(These recipes are also being submitted to Thank Goodness it’s Quinoa! TGIQ)

Tierra Raw Nut Mix

Tierra Raw Nut Mix

Everyone is drinking green smoothies now so this parfait/smoothie hybrid is a great way to get your veggies in and take along in the car.   I love this layered one because it looks so pretty and the nuts and raisins give it some texture and sweetness. I don’t know how many people I talk to that say they could never give up dairy – yogurt, cheese or milk.  I promise, not only will you get a serving of kale, you won’t miss the dairy this parfait!

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1/2 banana, chopped into chunks
2/3 cup blueberries + 2 Tbsp
1 Tbsp maple syrup
1 cup unsweet vanilla almond milk
1 large leaf kale, chopped
2 Tbsp raw nut, seed, dried fruit mix, Tierra Raw Mix, Tierra Farms, chopped**

Directions

1. Freeze bananas and 2/3 cup blueberries; blend frozen bananas, blueberries, maple syrup, almond milk in a Magic Bullet or blender. Layer half this mixture in a Mason jar. Top with half chopped nut mixture and 2 Tbsp blueberries.

2. Add kale to remaining blueberry mixture and blend. Spoon into the Mason jar; top with remaining dried fruit mix.

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 Take lunch on the go with this kale and quinoa salad in a jar.

Hearty kale can stand up to being pre-dressed, and once the jar is covered you can simply shake and eat.  This recipe offers a lot of protein – 10.6 grams – so it will keep you fuller longer and the slow burning carbs won’t cause that after lunch crash like you get from eating empty fried carbohydrates.

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

2/3 chopped kale
1 Tbsp any light Annie’s Natural Salad Dressing of choice
1/4 tomato
1/4 cup cooked quinoa (dry quinoa on sale now – cooking instructions)
Dash coarse ground sea salt, fresh ground pepper and garlic powder
2 Tbsp pre-made hummus (I used black bean hummus)
1/4 cup cooked beans

Directions

1. Layer kale, dressing, tomato, quinoa, salt, pepper, garlic powder, hummus and beans in a mason jar.  Enjoy immediately or screw on jar lid to take along for later.

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Kale Maple Blueberry Smoothie Parfait
Estimated Nutrition  Info 
1 Serving
Amount Per Serving

Calories 324.2
Total Fat 13.1 g
Saturated Fat 1.4 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 212.1 mg
Potassium 856.5 mg
Total Carbohydrate 51.4 g
Dietary Fiber 8.2 g
Sugars 29.4 g
Protein 7.0 g
Vitamin A 278.3 %
Vitamin B-6 27.9 %
Vitamin C 94.5 %
Vitamin D 25.0 %
Vitamin E 64.4 %
Calcium 55.4 %
Copper 29.0 %
Folate 9.4 %
Iron 15.6 %
Magnesium 24.1 %
Manganese 92.6 %
Niacin 9.6 %
Pantothenic Acid 4.9 %
Phosphorus 14.3 %
Riboflavin 14.2 %
Selenium 3.0 %
Thiamin 10.3 %
Zinc 14.8 %

*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 and Quinoa Salad in a Jar
Estimated Nutrition Info
1 Serving
Amount Per Serving

Calories 225.3
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.2 g
Cholesterol 0.0 mg
Sodium 367.5 mg
Potassium 530.6 mg
Total Carbohydrate 35.8 g
Dietary Fiber 8.7 g
Sugars 3.9 g
Protein 10.6 g
Vitamin A 268.3 %
Vitamin B-6 13.6 %
Vitamin C 71.5 %
Vitamin E 4.5 %
Calcium 10.2 %
Copper 21.2 %
Folate 28.1 %
Iron 23.5 %
Magnesium 15.8 %
Manganese 44.0 %
Niacin 4.7 %
Pantothenic Acid 2.6 %
Phosphorus 30.6 %
Riboflavin 41.9 %
Selenium 6.7 %
Thiamin 12.9 %
Zinc 8.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar!

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

 Dairy Free, Dressing, Egg Free, Gluten Free, Lighter Fare, Native Sun Recipe, Quick and Easy, Salad, Side Dish, Soy Free, Vegan, Vegetarian  4 Responses »
Jan 142013
 
Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

This month my favorite natural food store, Native Sun Natural Foods Market, has quinoa on sale in the bulk bin – so I hope you are all ok with a few quinoa posts!  Quinoa IS one of the trendy foods of 2013, so just think, we’ll be ahead of the curve.

Quinoa

Quinoa

This is one of those cleansing power salads that will just make you feel amazing!  Not only is this delicious and filling salad high in protein, it has tons of fiber, zero cholesterol, lots of calcium and the ginger aids in digestion.

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Take a minute to scroll down and look at the vitamin and nutrient profile for this recipe…

So many vitamins and minerals are present in large quantities. Here are some, just to name a few.

Vitamin A 354.6 %
Potassium 485.6 mg
Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Folate 18.8 %
Iron 22.8 %

Kale and quinoa are a one two punch when it comes to power foods. Kale can lower cholesterol, detoxify the body, reduce inflammation and is a powerful cancer fighter.  As for the grain-like seed called quinoa, to quote Worlds Healthiest Foods, “Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness.”  Like kale, it also is high in anti-inflammatory phytonutrients and calcium as well.

This salad has lots of texture – crunchy nuts and soft kale – as well as many layers of flavor that shine through, a bit of tart lemon, sweet agave and nutty cashews.   Enjoy!

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Serves 6, about 1 cup per serving (will vary upon amount of kale)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun, January 7 through Febrary 6, 2013

Ingredients

1 cup dry quinoa, rinsed well**
1 1/4 cups vegetable broth**
1 bunch curly kale, de-stemmed and chopped**
1 can chickpeas, drained and rinsed
1/2 tsp coarse sea salt/Fresh ground pepper, to taste
1/4 cup chopped Garlic Herb cashews (or regular roasted and salted)**

Dressing (or sub 1/4 cup Annie’s Sesame Ginger Dressing)
Juice 1/2 lemon
3 Tbsp extra virgin olive oil
1 Tbsp agave nectar**
2 tsp ground cumin
1 rounded Tbsp chopped fresh ginger
2 cloves garlic, minced

Directions

1. Combine rinsed quinoa and vegetable broth in a small sauce pan, bring to a boil, reduce heat and cover; cook 15 minutes; remove from heat (still covered) for an additional five minutes. Save 2 cups and reserve the rest for another use.

2. Mix dressing ingredients in a small bowl; place kale in a large bowl and pour dressing ingredients over kale; massage dressing into kale for about 2 minutes – until the fibers in the kale break down a bit and soften.   Season with salt and pepper; add chickpeas and quinoa, mix well; top with cashews and serve.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 296.0
Total Fat 11.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.8 g
Cholesterol 0.0 mg
Sodium 500.7 mg
Potassium 485.6 mg
Total Carbohydrate 41.3 g
Dietary Fiber 7.4 g
Sugars 5.7 g
Protein 9.5 g

Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Copper 23.9 %
Folate 18.8 %
Iron 22.8 %
Magnesium 15.9 %
Manganese 55.1 %
Niacin 4.4 %
Pantothenic Acid 3.8 %
Phosphorus 27.1 %
Riboflavin 36.1 %
Selenium 6.1%
Zinc 10.1 %

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Calming Kale, Carrot, Sweet Potato and Bean Soup

 Dairy Free, Egg Free, Favorites, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Soy Free, Vegan, Vegetarian  4 Responses »
Oct 022012
 

Kale, Carrot, Sweet Potato and Bean Soup

I am convinced that most of what is thrown at us in life is to teach us something – to teach us an appreciation for what is to come. Why does this happen? Because if it came easily then we wouldn’t really appreciate it when we got to our destination. Every experience, the struggles, the unknown, and the anticipation, are part of the joy of reaching our goals.  Instead of feeling despair and desperation, we need to celebrate where we are and make peace with it but at the same time keep sharp focus on our aspirations.

There will be bumps in the road that will try and derail us, but we need to hold fast to those things that we seek, put the “bumps” behind us and leave them there. Don’t dwell on the bumps.  In fact, we NEED those bumps because otherwise we are like the child that is given everything he could ever want and more.  When he does get that thing he wants, it took no work and in fact, it doesn’t even make him happy. He just asks, well where is the next thing?

How am I supposed to make peace with where I am now?
By stopping to smell the flowers.  Enjoy and have grattiute for the little things in your life now. Maybe you have your health, there is a roof over your head, you can see a beautiful sunset, your home has running water or you step into a pair of fuzzy slippers each morning. Whatever it is, stop. Think. Be thankful.

The moral of this story is; the path to true happiness is to make peace with where you are now but to not lose site of your purpose; continue driving along but stop every now to enjoy some fuzzy slippers. And when you hit that bump in the road, let it go, and make calming soup. I promise you will feel better.

Carrot, Kale, Sweet Potato and Bean Soup

Calming Kale, Carrot, Sweet Potato and Bean Soup

Serves 4, about 1 ½ to 2 cups each.
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Sept 7-Oct 6th

Ingredients

1 Tbsp olive oil
½ small onion
2 large carrots**
1 sweet potato
2 cloves garlic
4 cups (1 carton) vegetable broth, for salt free use homemade
1/4 tsp Cajun Seasoning
2 cups cooked red kidney beans (or 1 14.5oz can, rinsed and drained)**
3 curly kale leaves
Optional 1 cup cooked white beans

Directions

1. Heat olive oil in a stock pot over medium high heat; chop onion, carrot and sweet potato; remove kale leaves from stem and chop stems; mince garlic finely.  Add vegetables to heated oil and sauté until softened.  Sprinkle with Cajun seasoning; add vegetable broth, bring to a boil, reduce heat and simmer until vegetables are soft but not mushy, about ten minutes.  Chop kale and stir in chopped kale leaves and beans.  Simmer about two to three minutes or until kale is softened.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 197.3
Total Fat 4.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 1,393.1 mg (to cut back on this use home made salt free broth)
Potassium 620.6 mg
Total Carbohydrate 32.9 g
Dietary Fiber 10.3 g
Sugars 4.1 g
Protein 8.4 g

Vitamin A 384.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 78.3 %
Vitamin D 0.0 %
Vitamin E 7.2 %
Calcium 11.1 %
Copper 18.3 %
Folate 19.3 %
Iron 15.9 %
Magnesium 13.5 %
Manganese 39.9 %
Niacin 6.5 %
Pantothenic Acid 3.8 %
Phosphorus 14.9 %
Riboflavin 12.0 %
Selenium 3.7 %
Thiamin 13.2 %
Zinc 6.5 %

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

Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce

 Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Salad, Soy Free, Vegan  No Responses »
Jun 272012
 
One of the best things in life is meeting new people and experiencing new things.  Last Saturday was one of the most fun and memorable.  My friend Gregg, who has been supplying me the wines for the Wine Down Wednesday posts, and his wife Kerry (I hope that is the correct spelling!) had us over for dinner.
  A dinner party turned Karaoke night around the piano.
Think Elton John. Rocket Man.


We wined and dined and had an amazing time.  He showed us around his vintage home in Riverside – complete with wine memorabilia from Bono no less!
Also in attendance were my friends Alyson and her husband Chip, who brought a meteorite from their back yard as a dinner conversation piece, and Mark and Sheri – we all do yoga together so it was great to meet up off the mat.  I can’t wait for us all to meet again.


To detox after a night of wine I got it into my head that I wanted to make a macro (macrobiotic) bowl with grains and veggies but when I looked at my acorn squash I just couldn’t remove the skin – it was too pretty – so I thought, why not turn the squash into the bowl? 

Secondly, I’m always looking for new ways to eat my Mila. Because I write about Mila a lot, I created this little info blurb.  That way any frequent visitors that already know the benefits can skip over that and head right to the recipe.

Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 

It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.

It is super high in OMEGA 3s – equal to fish oil pills per serving.  

A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.

This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!

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Acorn Squash from KYV Farm
I got this unique acorn squash from Vivian at KYV Farm (CSA SIGNUPS ARE GOING ON NOW)  I’ve never seen such a thing in the grocery store.  I usually see the typical green acorn squash that has a tinge of orange but this one is the beauty queen of squashes.
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Stuffed Acorn Squash
Stuffing them with onions and garlic during cooking imparts a LOT of flavor.  This technique is perfect at Thanksgiving.  While everyone is stuffing their bird you can stuff your squash.
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Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Serves 4
Vegan, Gluten Free

Ingredients


Squash
2 acorn squash, cut in half and seeds removed
1 onion, quartered
4 cloves garlic, crushed
Olive oil spray
Sea salt
1 cup cooked brown rice
1 cup cooked black beans
4 Tbsp Mila (optional)
Salt and pepper, to taste.


Massaged Kale
1 bunch kale, stems removed and chopped
2 Tbsp ume plum vinegar (or sub any vinegar you like)
2 tsp olive oil
Sea Salt


Tahini Sauce
2 Tbsp tahini
2 Tbsp miso
2 Tbsp fresh lemon
1 Tbsp raw agave


Directions


1. Preheat oven to 375.  Arrange squash, cut side up on baking dish, stuff with 1/4 onion and 1 clove garlic; spray with cooking spray, sprinkle with sea salt; bake 1 hour.


2. Mix kale ingredients together in medium bowl, massage kale until wilted, about a minute.


4. Mix tahini sauce in a small bowl.


3. Remove squash from oven.  Remove onions and garlic; chopp and mix with rice, season to taste.  Mix Mila with black beans if using.  Stuff 1/4 cup black beans and 1/4 cup rice into each squash. 
Serve each half squash with 1/4 kale and 1/4 tahini sauce.


(**Rosted potatos on the side optional – roast along with squash)



Nutrition Facts (includes Mila)
4 Servings
Amount Per Serving

Calories 392.8
Total Fat 11.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 67.0 mg
Potassium 1,423.2 mg
Total Carbohydrate 63.5 g
Dietary Fiber 16.8 g
Sugars 3.3 g
Protein 14.0 g

Vitamin A 369.1 %
Vitamin B-12 0.1 %
Vitamin B-6 31.7 %
Vitamin C 141.5 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 30.4 %
Copper 30.8 %
Folate 33.4 %
Iron 31.9 %
Magnesium 34.4 %
Manganese 78.5 %
Niacin 14.7 %
Pantothenic Acid 11.7 %
Phosphorus 36.6 %
Riboflavin 11.9 %
Selenium 5.7 %
Thiamin 39.7 %
Zinc 11.5 %

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

Wine Down Wednesday Returns with Potato Kale Cakes

 Dairy Free, Egg Free, Lighter Fare, Low Cal, Soy Free, Vegan, Vegetarian  No Responses »
May 242012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines selected by my friend Gregg at Broadbent Selections.

Vegan Version of Bon Appetit’s Potato Kale Cakes
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
In this dish we have garlic, thyme and nutmeg.
The wines are Secateurs Rose, South Africa, 2011 (SO excited about this one) and Caballero De La Cepa Malbec, Argentina, 2010. 
Secateurs Rose, South Africa, 2011
Secateurs Rose
Caballero De La Cepa Reserva Malbec
This wine, in 1947, was the first to label wine by a specific varietal.Gregg’s suggestion for Malbec was to first taste, then decant the wine and funnel back into the bottle two to three times, then taste again.

Here is the rating info.

Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Rating of Yum
The dish was delicious with its caramelized potatoes and wilted kale, but somewhere I went a bit wrong and they didn’t hold together.  Next time I might add a bit of breadcrumb or some Mila to get it to stick together.  They made a perfect light dinner with some fresh corn from the farm.
Category #2 The Wines

Caballero De La Cepa Reserva Malbec Rating of YUM and once decanted a Damn That’s Good
I was glad that Gregg gave me the recommendation to decant this wine and funnel it back into the bottle about three times. Technically I broke my decanter so I had to aerate with two glasses for each glass of wine I wanted to drink; however it was well worth it. On initial taste I noticed spice and cocoa and it had a medium body; the color a deep burgundy/purple. After “decanting” the wine really opened up-more body, smoother and a bit of fruit. I wrote “WOW!”

Secateurs Rose Rating of Damn That’s Good
Maybe I’m partial because I got a chance to meet Adi, the Winemaker of this South African wine, but this rose was DAMN good. I’m also partial to roses lately and I’ve decided it’s my new favorite. I loved the color of this one and wrote “JUICY!” as my first note and then rosy and fruity. Though you may see the pink color, this actually a dry blend of Cinsault, Shiraz and Grenache. Gregg (my friend from Broadbent Selections that is supplying the wines for each recipe), if you read this….I definitely want to order this again!

Category #3 The Pairing

Paring with Malbec Rating of YUM
With a bite of the kale cake and a sip of wine the taste of nutmeg exploded – the spicy Malbec was a great choice.
Paring with Secateurs Rose Rating of Damn That’s Good
This light and fresh wine is perfect with these vegan veggie cakes. The outside of the cakes becomes a bit caramelized and is lovely with the chilled rose.  Damn that’s good.  Oh wait, I already said that.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: mailto:info@broadbent.com PHONE PHONE: US +1 415-931-1725.

Potato Kale Cakes

Inspired by Bon Appetit
Makes 12 Cakes
Vegan, Gluten Free
Ingredients
1 1/2 pounds unpeeled potatoes, scrubbed, cut into 1-inch cubes (I used a variety of KYV Farm potatoes)
1/4 cup plain non dairy creamer – I used silk soy creamer
2 Tbsp Earth Balance
1/2 tsp coarse kosher salt
1/2 tsp freshly ground black pepper
3 1/2 Tbsp extra-virgin olive oil, divided
1 cup chopped onion
2 large garlic cloves, finely chopped
1/2 pound kale, center rib and stem cut from each leaf, leaves coarsely chopped
1 tsp dried thyme or 1 Tbsp fresh chopped fresh thyme
1/8 tsp ground nutmeg
Optional
Garlic Sun Dried Tomato spread such as Joy’s Gourmet brand (vegan).

Joy’s Gourmet
Directions
1. Heat large pot of water to a boil, add salt and cook potatoes until softened, about 25 minutes.  Add non dairy creamer, Earth Balance, salt and pepper; mash potatoes (with skins) and set aside 3 cups to cool, reserving remaining potatoes for another use. This step can be done in advance.
2. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion and garlic and cook about five minutes, until translucent; add kale and sautéan additional 5 minutes.  Let cool and add to bowl with potatoes; sprinkle thyme and nutmeg.  In about 1/4 cup scoops, shape firmly into patties.  Heat 2 1/2 Tbsp oil in skillet over medium high heat and add potato kale cakes, about 4 at a time, to pan and cook 2 to 3 minutes per side.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 96.8
Total Fat 6.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 127.3 mg
Potassium 224.8 mg
Total Carbohydrate 9.3 g
Dietary Fiber 1.5 g
Sugars 0.5 g
Protein 1.3 g

Vitamin A 51.3 %
Vitamin B-12 0.0 %
Vitamin B-6 8.1 %
Vitamin C 27.0 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 2.2 %
Copper 4.0 %
Folate 2.8 %
Iron 2.9 %
Magnesium 3.4 %
Manganese 8.3 %
Niacin 2.6 %
Pantothenic Acid 1.4 %
Phosphorus 3.2 %
Riboflavin 1.7 %
Selenium 0.7 %
Thiamin 3.1 %
Zinc 1.3 %

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

Wine Down Wednesday – Mixed Beans with Kale and Quinoa

 Dairy Free, Egg Free, Gluten Free, High Protein, Lighter Fare, Soy Free, Vegan, Vegetarian  No Responses »
Mar 212012
 

Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines. 

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
Bay, garlic, thyme and vinegar are the flavors we will pair with this casual dish today – a mixed bean with veggies, quinoa and sautéed kale. The suggested wines are Broadbent Vinho Verde n/v (Portugal) and Badenhorst ‘Secateurs’Red 2010, (Swartland, South Africa).
Before I looked up some background info on each wine, I tasted it myself and recorded my notes to see how close my perception is to the actual description.


 Broadbent Vinho Verde n/v (Portugal).  Composed of 50% Loureiro, 40% Trajadura, and 10% Pederna and the description I found said Crisp notes of lime and tart apple are complemented by a slight fizz and pleasant acidity. Wine Spectator said notes of “blood orange and peach”.  It is also considered a “fresh, youthful, green wine” – apparently the teenager of the wine world.

 I loved this second description because it gave the wine a bit more character in my mind;  It isn’t just the wine here that is green. The countryside is lush and leafy across much of Minho, and is intensively farmed. Vines are grown in the majority of properties, whose average area is just a few acres. The tell-tale sign of a vinho verde vineyard is not just its diminutive size, but its upwards orientation: the density of viticulture here is such that most farmers train their vines on high pergolas, and even telephone poles.

 Hmm…just like a teenager to do things like climb telephone poles.


Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa). This wine is a blend of grapes, Shiraz, Cabernet, Sauvignon, Carignan, Cinsault and Grenache, grown on the un-irrigated slopes of Swartland, South Africa.  The grapes are hand picked, chilled and crushed.  They start their fermentation in concrete tanks, run through a transition to casks and tanks and finish for fourteen months in old French oak casks.  The owners, Hein and Adi Badenorst are described as the “good looking” cousins that restored a neglected farm in South Africa from the 1930s where they make wine in the traditional manner, as naturally as possible.  
This is my second wine from Badenhorst, so I feel like family at this point.  Hopefully Adi will have me over to South Africa to drink wine and frolic in the vineyards.  Plus he is one of the good looking cousins.
Here is the rating info.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine (and fellow tasters).
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The dish.
Rating of ho-hum. I chose to try the Engine 2 Diet’s Kale with Quinoa and Kidney beans. There were elements of the dish that I liked – the beans and quinoa because I cooked it with broth and some additional spices; however, I thought more could have been done with the kale. I liked the aromatics of the thyme and bay with the vinegar-y tang of the beans. The whole dish was super light as Rip Esselstyn, creator of the Engine 2 Diet, uses no oils or butter of any kind. I would add some additional elements when I make it next time. Possibly add some heat with chili and some saltiness with tamari and even a tad bit of oil.  I haven’t reached the point of cutting all fats out yet,
Category #2 The wines
Broadbent Vinho Verde n/v (Portugal)

Rating of NICE; but in the summer drinkability context I give it a YUM.  The weather is getting warmer, it is lighter later.  Let’s take the boat out and have some Vinho Verde.
I loved the fizziness without the “Acid-y” feeling.  (See my post on pH in the body.)  It was light, dry and refreshing. I had trouble deciding what flavors I perceived so I let my daughter smell it. She said apples. On second sniff I agreed. A citrusy apple-y taste. 
Badenhorst ‘Secateurs’ Red 2010, (Swartland, South Africa)
Rating of YUM and my hubby gave it a DTG. It was medium bodied and I smelled what I thought was a tobacco but maybe more smoky fruit. Definitely drinkable, but in the context of the warm weather and summer it would get just under a YUM.
Category #3 How did the wines pair with the dish.
This time I put each wine this time in a small tasting glass and put each element, thyme, garlic, vinegar and bay in a small dish.  First I drank the wine, smelled the spice and then drank again.
The thyme was what brought the most out for me.  I suddenly tasted a brighter citrus in the Vinho Verde and currant flavor in the Secaturs Red.  The cider vinegar for the Vinho didn’t change much but with the Secaturs it brought out a really strong tobacco/smoky flavor.
 Overall, I like the Vinho Verde better with it because of the citrusy and apple flavors and the fact that the dish is so light.
Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com
PHONE: US +1 415-931-1725.

Mixed Beans with Kale and Quinoa
Inspired by E2 Diet’s Kale, Quinoa and Kidney bean recipe

Serves 4
Vegan, Gluten Free, Dairy Free
Printable Recipe

Ingredients


1 cup dry quinoa, rinsed and cooked to package directions with veggie broth or water
1 onion, chopped
2 carrots, sliced thinly
2 leeks
1 bay leaf, minced or crushed
2 cloves garlic, minced
2 tsp dried thyme
2 Tbsp cider vinegar
1 14.5oz can mixed beans or red kidney beans
¾ cup veggie broth, divided
1 bunch kale, washed, de-stemmed and chopped
Sea Salt and Fresh Ground Pepper


Directions


1. Spray a straight sided skillet or pot with cooking spray and heat over medium high heat; add onion, carrot, leek and bay leaf and cook about 5 minute, or until translucent. Reduce heat and add garlic, cook for one minute. Add thyme, vinegar, beans and ½ cup broth, cook about five minutes. Mush the beans down a bit to create a thicker sauce.
Pour bean mixture into a small bowl and set aside.

 2. Heat remaining ¼ cup broth over medium high heat; reduce heat, add kale and simmer until kale is wilted; about three minutes. Season to taste.

 3. Divide quinoa, bean mixture and kale over four plates.




Nutrition Facts
4 Servings
Amount Per Serving

Calories 380.4
Total Fat 4.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 407.7 mg
Potassium 691.0 mg
Total Carbohydrate 73.3 g
Dietary Fiber 12.3 g
Sugars 8.2 g
Protein 15 g

Vitamin A 443.7 %
Vitamin B-12 0.0 %
Vitamin B-6 42.1 %
Vitamin C 109.7 %
Vitamin D 0.0 %
Vitamin E 8.4 %
Calcium 17.7 %
Copper 23.4 %
Folate 31.3 %
Iron 44.3 %
Magnesium 18.5 %
Manganese 76.3 %
Niacin 6.6 %
Pantothenic Acid 5.4 %
Phosphorus 55.4 %
Riboflavin 94.6 %
Selenium 6.7 %
Thiamin 10.3 %
Zinc 10.7 %


*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

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Salad, Soy Free, Vegan, Vegetarian  No Responses »
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 %

Gorgeous CSA Photos and my Kalesagnia – A Kale and Mushroom Lasagna

 Dairy Free, Egg Free, Gluten Free, Main Meal, Soy Free, Vegan, Vegetarian  No Responses »
Dec 302011
 
First the veggies.  Isn’t this why you are visiting after all?

Eggplant and Daikon

Edible Flowers (a present from Vivian) and Carrots

Beets, Cilantro, Spinach and three types of Lettuce

 Purple Onion, Broccoli, Collards, Peppers

 Butternut and Citrus  

  

Cauliflower 

A while ago I had a Crockpot Disaster.  I tried to make a vegan lasagna with it and the result-crunchy, uncooked lasagna noodles on top and super mushy filling-was disgusting.  This is one of those instances where an altered recipe totally flopped.


Luckily persistence paid off as I gave it another go with my very own recipe and was met with success!  I made a few changes-the lasagna cooked in the oven rather than the Crockpot, tofu wasn’t used as a replacement for cheese and the filling was made with fresh kale from the farm.  By topping the lasagna with only a bit of vegan mozzarella instead of all the heavy cheese baked inside, the flavor of the fresh veggies really shone through (feel free to top with regular shredded mozzarella if you eat dairy.)

Somehow this lasagna manages to be both comforting and light and flavorful-the perfect combo in my eyes-and a great way to use fresh CSA produce.

Kalesagnia
Serves 6
Gluten and Dairy Free, Vegan



Ingredients
1 Tbsp olive oil
1 onion
4 cloves garlic
1 bunch kale, washed and de-stemmed
1 pkg Baby Bella mushrooms
Sea salt, fresh ground pepper and garlic powder, to taste
1/4 cup julienned sun-dried tomatoes (packed in oil – drain well)
1 jar pasta sauce of choice
1 10 oz pkg no boil, gluten free rice lasagna noodles, such as De Boles

1/3 cup shredded vegan mozzarella, such as Daiya

Directions


1. Preheat oven to 350F; preheat 1 Tbsp olive oil in a large skillet over medium high heat.

2. Quarter onion and add to food processor and pulse to chop. Add chopped onion to preheated skillet, season with dash of salt and stir. While onion cooks, add kale, garlic and mushrooms to processor and pulse to chop. ** Add to skillet with onion, add sundried tomatoes and season with salt, pepper and garlic powder-taste and adjust seasonings if necessary. Cook until softened, about 5 to 7 minutes.

3. Spray a 9×13 pan with cooking spray, spoon a thin layer of pasta sauce on bottom of pan, top with a layer of noodles, breaking as needed to fit. Top with half the kale mixture then repeat layers. Bake for 45 minutes, top with cheese and bake an additional 15 minutes. Remove from oven and cool 10 minutes. **

**Half can be frozen by dividing mixture into two 8×8 pans, letting half cool and covering well with foil.  Do not add cheese until baking.  Freeze for two to four weeks. To bake, bring to room temp as the oven preheats to 350F.  Bake as directed.

Nutrition Facts
6 Servings
Amount Per Serving


Calories 241.1
Total Fat 2.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 223.1 mg
Potassium 478.7 mg
Total Carbohydrate 54.7 g
Dietary Fiber 3.6 g
Sugars 2.6 g
Protein 7.4 g

Vitamin A 177.5 %
Vitamin B-12 0.3 %
Vitamin B-6 10.0 %
Vitamin C 51.2 %
Vitamin D 9.0 %
Vitamin E 3.2 %
Calcium 9.2 %
Copper 15.2 %
Folate 5.6 %
Iron 25.4 %
Magnesium 5.8 %
Manganese 19.7 %
Niacin 23.2 %
Pantothenic Acid 8.3 %
Phosphorus 7.7 %
Riboflavin 16.8 %
Selenium 7.5 %
Thiamin 29.4 %
Zinc 3.4 %

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