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kale

Lemony Lentils with Kale

EAT, family meals By July 25, 2014 Tags: , , , , , , , , , No Comments

Lemony Lentils with KaleThis fresh and healthy recipe for lemony lentils with kale packs a punch of nutrients and stays warm in a dutch over while you pry the kids off of the beach!

2 tablespoons olive oil
1 onion, diced
1 carrot, diced
3 cloves garlic, minced
4 thyme sprigs
1/2 teaspoon kosher salt
ground black pepper to taste
1/2 teaspoon crushed red pepper flakes, to taste
1/2 pound green lentils
1 (14.5 oz) can diced tomatoes, undrained
3 cups chicken broth
1 bunch kale, stems removed and roughly chopped
1 lemon, zested and juiced

1. Heat olive oil in skillet over medium heat. Cook and stir onion and carrot in the hot oil until softened, about 4 minutes. Add garlic, thyme sprigs, kosher salt, black pepper, and red pepper flakes; cook and stir to coat, 1 minute.

2. Stir lentils, tomatoes and their juice, and chicken stock into onion mixture. Cover and simmer until lentils are tender, about 40 minutes. Add kale, lemon zest, and lemon juice; cook until kale in wilted, about 5 minutes. Season with salt and black pepper.

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smoothie freezer packets for kids

Smoothie Freezer Packets for Kids

EAT, snacks By January 1, 2014 Tags: , , , , , , , , , , , , , No Comments

I like to save time. Doesn’t every Mom? With a focus on healthy this year, I started making smoothie freezer packets for kids. Perhaps it’s also because I bought a Vitamix and am determined to have my family eat whole, healthy foods. You can reuse the ziplock bags and keep a stash of smoothie mixes in the freezer. Keep coconut water or almond milk on hand and add 1/2 cup to your smoothie packet. Hint: Using dark berries allows you to camouflage kale or spinach without the kids thinking there is anything green in their smoothie.

Green Smoothie For Kids (aka Hulk Juice)

1 yoghurt (you can also freeze the yoghurt in muffin tins and buy the large tubs)
1 stalk celery
1 cut up apple
1 handful spinach or kale
1/2 avocado

Berry Smoothie for Kids

1/2 cup each blueberries, blackberries, raspberries
1 peeled banana
1/2 apple
yoghurt

Chocolate Banana Smoothie for Kids

2 peeled bananas
1/2 square bakers dark chocolate (to freeze) or 1T cocoa powder to add later

Mix with 8 oz. almond or soy milk and 1T honey.

Peach Flax Smoothie for Kids

1 frozen banana
1 Yoghurt
3 cut peaches
1T flax meal

Mix with 8 oz. almond or soy milk.

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Risotto, Spinach and Kale Cakes with Parmesan

Risotto, Spinach and Kale Cakes with Parmesan

EAT, family meals By October 5, 2013 Tags: , , , , , , , , , , , , , No Comments

We think these little cakes have everything going for them, from their portable size to their delicious Parmesan flavour. This hearty risotto also gets a dose of my favourite superfood, kale. Two-bite wonders, they’re a great lunch packed up with some fruit and cut vegetables. You can also serve these little bundles alongside eggs at breakfast or as a side with dinner.

This recipe was excerpted from the great new cookbook entitled How to Feed a Family: The Sweet Potatoes Chronicles Cookbook, by Ceri Marsh and Laura Keogh.  As two urban, working moms, Ceri and Laura learned quickly how challenging healthy meal-times can be. So they joined forces to create the Sweet Potato Chronicles (www.sweetpotatochronicles.com), a website written for, and by, non-judgmental moms, packed full of nutritious recipes for families.  The phenomenal cookbook is available across Canada at Chapters Indigo.


Prep time:  30 minutes
Total time: 1 hour
Makes:       about 8

 

5 cup  (125 ml) arborio rice
1 Tbsp   (15 ml) butter
4 cup (60 ml) chopped onion
3 cloves  garlic,  minced
1 cup  (250 ml) chopped kale, fresh or frozen
1 cup  (250 ml) chopped spinach, fresh or frozen
5 cup  (125 ml) grated Parmesan cheese
2 eggs


Preheat the oven to 400°F (200°C). Using a nonstick  spray, grease a muffin  tin.

Cook the arborio rice according to the package directions. If you’re using fresh greens, wash and remove any tough stems then chop. If your greens are frozen, thaw them for a few minutes and squeeze out any liquid.

Meanwhile, in a small frying pan, melt the butter over medium heat. Add the onion  and garlic. Sauté for 2 to 3 minutes, or until the onion is translucent. Add the kale and spinach and sauté for about 5 minutes. Transfer this mixture  to a food processor and pulse until finely chopped.

Transfer to a medium-size bowl and add the rice and cheese. Beat the eggs and then add to the rice. Stir to combine. Pour the mixture into the prepared muffin tin, leaving about 1 inch  (2.5 cm)  space  at the  top. Place in the oven and bake for 18 to 20 minutes, or until  the egg is set and the edges are golden brown.

Allow to cool for a few minutes. Loosen the edges with a knife and turn  the cakes onto  a plate. Store in an airtight container in the refrigerator  for up to 4 days.

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Go-Go Green Juice

EAT, snacks By January 4, 2013 Tags: , , , , , , , 2 Comments

The new year is a perfect time to start each day with a shot of health.  We give this Go-Go Green Juice to our kids too, and if yours don’t like the colour, calling it ‘Monster Juice’ can help.  If all else fails, add frozen blueberries and call it a milkshake!  The fab recipe is from our healthy food contributor, Alyssa Schottland-Bauman of Nourished.ca.

1 cup Kale
1 cup Spinach
Handful Parsley
1/4 cucumber
1/2-1 stalk celery
Thumbsize of Ginger, more for extra zing
Lemon, peeled
Half an apple
Blend

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