Recipes

Health Education Week: Heart Health

In honor of Health Education Week we are bringing you some discussion on tips, reminders and education on heart health and diet! Cardiovascular disease is the leading cause of death among all adult populations in this country, and although there is a genetic element to it, it’s been demonstrated that lifestyle is far more significant!

Below we will talk about some of the most common dietary choices out there that lead to cardiovascular disease:

Trans Fats

The vast majority of us have heard one way or another that Trans Fats are bad. Consuming them tends to raise LDL (bad) cholesterol AND lower HDL (good) cholesterol – a double whammy! Honestly though, you may have to scour the grocery store to find any products that list it on the label. So why are we still talking about it?

Deep Fried Foods are one common source of trans fats for many people out there. We get it: it is tough to beat french fries! And over here in Wisconsin you may be hard-pressed to find someone who hasn’t occasionally drooled over some deep fried cheese curds.

IMPORTANT: Pay attention to the temperature suggestion on your cooking oil! Over-heating oil (generally it will start smoking when this occurs) actually turns it into Trans Fat! Many are unaware of this, and it is a large part of the reason that deep fried foods is particularly culpable.

Margarine is another common Trans Fat consumed by many people out there. It was once thought that because margarine is plant-derived and lower in saturated fat than butter that it was a preferable substitute, but research shows that the partially-hydrogenated oils that make up margarine are significantly more detrimental to your health!

Baked Goods such as donuts, cakes, cookies, pies, etc. tend to contain high volumes of Saturated and Trans Fat.

What Can I Do About It?

Craving Deep Fried Food?

Try making your own by cutting up potatoes or sweet potatoes, adding olive oil and bake away! Haven’t tried Delicata Squash yet? Here’s another chance to try! Slice in 1/3” moon shaped pieces, toss with some olive oil, salt, and pepper and roast for a French fry feel!

Too Deeply Biased Against Butter?

Moderation and a natural choice would be my go-to suggestion, BUT I know that many people have taken butter out of their diet for so long that there is no going back. Or perhaps you are intolerant of dairy or have chosen to go 100% plant based? Find a spread that does NOT contain partially-hydrogenated or hydrogenated oils, and little saturated fat.

Snack Time?

Choose a healthier option by making your own healthy “treats” at home or eating fruit to satisfy your sweet tooth! Try a simple granola bar recipe and make it your own. Click here for an EASY and KID-TESTED Grab-and-Go Granola Bar recipe.

Processed Meat

Bacon, sausage, pepperoni, salami, cold cuts and cured meats. These processed meats tend to include a lot of added salt and preservatives. In addition, the n-nitroso, formed from sodium nitrite, in processed meat are linked to various forms of cancer. (Why do they add this to processed meat? To preserve the red/pink color of the meat, to improve flavor by inhibiting fat oxidation, and prevent the growth of bacteria). Try limiting processed meats to once a week or less as well as choosing fish, poultry, or lean red meat as an alternative.

The daily recommendation for sodium intake is 2,300mg max. The average U.S. adult consumes over 4,000mg PER DAY! Added salt can be found in packaged foods including chips, crackers, breads, canned products, condiments, and almost anything you see that is packaged in the stores. Try to avoid too many processed foods (whole foods have 0 added salt for the record!) and/or try to use other flavor enhancing techniques such as using natural spices, lemon juice, herbs, and more!

If processed meats are a staple in your home? Seek out nitrate/nitrite free lunch meats, bacon, sausage etc and keep an eye the sodium levels!

Added Sugar

When you “drink your calories” with sugar sweetened drinks your brain is not able to process the sugar intake as quickly, limiting the brain’s ability to say “You’re full – please stop!”

A high-sugar diet may also stimulate the liver to dump more harmful fats into the bloodstream. This leads to over-consumption, increased risk of inflammation, elevated blood glucose levels, and increased risk of heart disease.

Choose water whenever possible or at least an unsweetened beverage. You can also add fruit, cucumber, or herbs like mint to your water to change up the flavor if you struggle with plain ol’ life-giving, magical H20

Cut Down on Harsh Chemical Use and Waste with Castile Soap

Castile soap is an olive oil based hard soap made with pure, all natural/organic, chemical-free plant based ingredients that is also biodegradable AND doesn’t expire. The most common brand you’ll find is Dr. Bronner’s castile soap made both as original and with numerous scents from various essential oils. Castile soap can make at home kitchen, bath, and body products! Use it as a dish soap with just a few drops! You can find it at most big-box stores or natural foods stores, and all of our recipes below use it in dilution which means not only are they good ways to cut down the use of chemicals in your home and waste products in the garbage can, but it will save you MONEY!

Why should I make my own cleaning products?

The EPA indicates artificial fragrances in cleaning products as an indoor irritant and pollutant. Why? A single fragrance (simply labeled “fragrance” on the ingredient list) can include as many as 600 petrochemicals! (Petrochemical = chemicals derived from petroleum. Probably not what you want to inhale, put on your skin, etc.)

DIY Pine Sol Substitute

Throw the following in a spray bottle:

– 32 oz warm water
– 1.5 tsp castile soap
– 6 drops fir needle essential oil
– 4 drops rosemary essential oil

Simple Shampoo

– 1/4 cup coconut milk
– 1/4 cup castile soap
– 20 drops essential oil of choice (optional)
*If you have really dry hair consider adding a few drops of olive oil or almond oil*

Seal in a jar, or use an old pump soap bottle. If it is a foaming dispenser add 1/4 cup distilled water.

https://wellnessmama.com/3701/homemade-shampoo/

Natural Wet Wipes

– 1 cup warm water
– 1/8 cup castile soap
– 5-10 drops of an essential oil (optional)

Combine in a glass jar with a tight-fitting lid (another canning jar opportunity!). Cut squares from a plain cotton T-Shirt and submerge in the jar with the liquid and flip the jar upside down until all is soaked. After use, wash the cloth out in the sink and return to the jar to reuse.

DIY Laundry Detergent

– 1 cup castile soap
– 3/4 cup baking soda
– 1/4 cup fine sea salt

Dissolve baking soda and sea salt in 2 cups warm water, then add all ingredients to a one-gallon container and fill with water. Use 1/4 cup per load of laundry. This makes enough for 60 loads of laundry! Talk about saving money!

Mop Water

So easy! Just add 2-3 TBSP of castile soap to your bucket of water and clean your floors naturally!

Body Wash/Hand Soap

Even easier! For body wash just slightly dilute your castile soap with a little water (2:1 ratio soap:water).

Love your foamy hand soap? Refill a foam dispenser with a 1:4 ratio of soap:water and you won’t even notice the difference!

Still using traditional products? Learn more about them at www.epa.gov/saferchoice

Want to know even more ways to use castile soap? Find more recipes here!

An Apple A Day!

Get ready to go apple picking! Fresh apples boast a higher antioxidant content than supermarket apples that have often been in cold storage for months. Fun facts: There are more than 7500 varieties of apples and it takes the energy of 50 apple tree leaves to produce just ONE apple!

Apples contain pectin which acts as a prebiotic and can improve gut health; our microbiome. Apples are loaded with vitamin C, K and potassium which is mostly concentrated in the SKIN! An average apple has 5 grams of soluble fiber which can reduce intestinal disorder, improve cholesterol, and control insulin levels. Even better, the fiber makes apples filling. The phytonutrients and antioxidants in apples are linked to reduced risk of developing cancer, hypertension, diabetes, and heart disease. Some studies have shown regular apple consumption can reduce symptoms of respiratory diseases like asthma. However, not all apples are created equal! Granny Smith is one of the most nutritious with its extra high-level of disease fighting phytonutrients. Unforuntalye, according to EWG (The Environmental Working Group) apples are found to be the most pesticide laden fruit. The skin of an apple contains 90% of the pesticides, but also 50% of the nutrients. Aim to buy organic. If not organic, be sure to wash well with a vinegar water solution.
*Purchasing tip: Braeburn apples are reddish-green in color. Try to find the ones that are most red which means they were exposed to sun and thus an extra supply of phytonutrients!

You know, I’ve never really been a fan of the saying, “There’s more than one way to skin a cat”…always felt that was a bit cruel. There’s more than one way to prepare your apples! That sounds better now doesn’t it…

Try eating fresh cut apples with a tasty apple dip! Mix plain Greek yogurt (1 cup) with peanut butter (1 TBSP), and a little Stevia if you need it sweeter, for a protein packed addition to make a more balanced snack. Out of peanut butter? This recipe works well with a powdered peanut butter too!

For a softer option chop it up, sprinkle on some cinnamon and microwaving for 1.5 minutes for cooked apple to eat or use as a topping.

A waldorf salad makes for a quick, healthy lunch! Combine chopped chicken, apples, celery, grapes, and walnuts with some greek yogurt, honey, and lemon juice & zest to serve over lettuce greens. Get the recipe here!

When apples are no longer in season, check out the Vacaville dried granny smith apples! At certain times of the year they can be found at Costco, otherwise you can check out their website. The ingredient list follows: granny smith apples. BAM! Perfect. Wouldn’t it be awesome if all foods just contained the food you wanted?

Last but CERTAINLY not least, is our very own recipe for Oatmeal Apple Pie! You’re definitely going to want to try this one out as it is perfect for fall

Oatmeal Apple Pie
Prep Time – 45 minutes
Servings – 4

3 cups rolled oats
1 cup oat bran
2 large apples, cored &chopped
2 cups unsweetened applesauce
4 scoops vanilla protein powder
1 tsp salt
2 tsp cinnamon
4 cups water
1 tsp vanilla extract
Stevia (optional) to taste
Skim milk (1 cup per serving)

Instructions:
In a large bowl combine oats, oat bran, protein powder, salt, vanilla extract and water. In a separate bowl, mix the apples, applesauce, cinnamon, and Stevia (optional). There are two ways to proceed. You can either combine the applesauce mixture and oat mixture together and bake, or for a layered effect you can pour the applesauce mixture into the baking dish first, then pour the oat mixture on top. In both cases, bake in an 8×8-inch dish coated with olive oil cooking spray for 35 minutes at 350 degrees F. Serve in a bowl with 1 cup skim milk poured over top!

Fall Harvest Breakdown! (read before Fall Farmer’s Markets!)

Fall is starting to show its face and so is the fall vegetable harvest!

“Winter Squash” is designated by a hard outer skin, unlike summer squashes like zucchini and yellow squash. Winter squash varieties include spaghetti, butternut, kabocha, delicata, acorn and more! Boost your immunity and health with winter squashes because they are high in fiber and vitamin C content! Just 1 cup of squash provides about half the daily recommendation! This week we’re hooking you up with some of the easiest ways to include squash into your weekly cooking regimen and prep.

Spaghetti squash can be prepared as simply as slicing it in half, cleaning out the seeds, and placing it face down on a lined baking sheet in the oven. Bake at 375 degrees for 35-45 minutes. It’s done when you can poke a fork into the skin. Allow to cool slightly, fork your spaghetti like strands right out and chow down! You may not even need to dirty a dish 😊 Get a little fancy by brushing on some olive oil and sprinkling salt/pepper on before baking or serve your spaghetti strands with a little marinara, parmesan, or this writer’s favorite – chili!

Delicata squash (del-eh-ca-ta) is a little less intimidating in size compared with other squash, and these are known for making delicious baked squash “rings”. There are many who have missed out on this delicious squash because it is not widely carried in supermarkets and they just don’t recognize it at the farmer’s market. Simply cut the squash into 1/2” rings (the skin is edible!) and scoop the seedy center out. Brush both sides with olive oil and sprinkle with salt and pepper. Lay rings on a metal (lined is ok) pan and bake at 425 for approximately 10 minutes per side. Keep flipping as needed. You’ll finish with browned/caramelized rings that are reminiscent of sweet potato fries but even better! If you haven’t seen, heard, or tried delicata squash yet, definitely ask at your local farmer’s market!

Butternut squash is known for its creamy roasted taste and variable use as a puree. Since the aim this week is to make eating winter squash as simple as possible, toss your whole butternut squash into the slow cooker and cook for 4-5 hours on high or 6-8 hours on low. When done, you’ll be able to cut right through the skin, scoop out the seeded middle, and have cooked squash ready to puree, add to soup, or incorporated into a pasta dish! If you are a little more adventurous, peel the squash with a vegetable peeler, core the center, and cube it up (toss with olive oil and salt/pepper) for roasting in the oven at 400 degrees for 25-30 minutes. So delicious even on it’s own! Butternut squash lends well to a variety of flavors from cinnamon and nutmeg to cardamom and/or curry spices to Mexican spices!

Kabocha squash. Wait, kombucha now kabocha? Green kabocha have a nutty, earthy flavor while the red kabocha tend to be a bit sweeter. Cut the squash in 1” wedges like you might do for a cantaloupe (the skin is edible when cooked), toss with olive oil/salt/pepper and roast 20 minutes at 400 degrees. Jazz up your roast with infused olive oils if you like! Once roasted the squash can be eaten as is or used for purees. If your kabocha is a little too tough to cut raw? Try this method: http://sweetsimplevegan.com/2017/02/how-to-roast-kabocha-squash/
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Now if you are part of a CSA or just prefer to grab whatever type of produce is on sale that week, it’s important to note that these different types of squash are often interchangeable in recipes! The main differences in squash come down to water content, sweetness, and texture. Don’t fret, just do a quick online search. One easy way to incorporate squash, for even the pickiest of eaters, is to find muffin, pancake, and quickbread recipes that use squash! Nobody will be any the wiser 😉

Identify your squash here! http://www.epicurious.com/ingredients/a-visual-guide-to-winter-squash-varieties-article

Kombucha Brewing At Home

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Kombucha tea is a fermented drink made with tea, sugar, probiotic bacteria and yeast and has quickly become a probiotic sweetheart.  Many have found the tangy and fizzy taste to be a nice alternative to harsh sodas and other carbonated beverages. Kombucha contains B vitamins and the probiotics/living bacteria can be a good bacteria boost for gut health (replacing intestinal microflora and breaking undigested carbohydrates into smaller molecules).  Some have said that the healing properties, from various disorders, are a result of the acid in kombucha binding with various toxins for elimination.

Kombucha uses the fermentation process, which has been used for centuries to produce things like wine, beer, sourdough, sour cream, yogurt, kimchi, tempeh, sauerkraut, and more!  Did you know vanilla is produced by the fermentation of vanilla beans?

WHAT HAPPENS DURING FERMENTATION?

To ferment kombucha, the yeast in a SCOBY (an acronym for “symbiotic culture of bacteria and yeast”) breaks down the sugar in a sweetened tea which undergo fermentation.  This in turn produces alcohol.  Some of the alcohol is converted to acetic acid which gives it the vinegar smell and also the proper acidic level to prevent “bad” bacteria from forming. (Kombucha on average is less than half a percent alcohol by volume so don’t be alarmed!)

According to wikipedia, the process for creating kombucha relies on “anaerobic ethanol fermentation (by yeast), anaerobic organic acid fermentation (by bacteria), and aerobic ethanol oxidation to acetate (by bacteria) all take place concurrently along an oxygen gradient.”  Now you know.

HOW DO I BREW MY OWN KOMBUCHA?

What you’ll need:

– 2 cups kombucha (purchased, use from a prior batch, or get some from a friend!)

– 1 SCOBY (purchased or get one from a friend!)

– 3.5 Liters of water

– GLASS container to hold 4 Liters, or more (be careful of non-glass containers as they can leach toxins into your brew.)

– 1 cup of white sugar

– 8 bags of black tea (steer clear of flavored teas like Early Grey that contain oils which will disrupt the brewing process)

Let’s brew:

1. Bring 3.5 liters of water to a boil

2.  Stir in 1 cup of sugar until dissolved

3.  Add 8 tea bags and pull pot from heat

4.  Allow to fully cool.  You now have sweetened tea.

5.  Remove tea bags and pour sweet tea into your brewing jar.

6.  Add SCOBY to your brewing jar and cover with t-shirt or paper towel material and secure with a rubber band.

7.  Brew for 7-30 days.  Many find 7-14 days to be the right strength for tastes before it becomes too vinegary.

8.  After brewing period, pour into serving jars, growlers, etc.  You can either place directly into the refrigerator or you can leave in a warm and dark place for 1-3 days to add more fizz to your drink.  After the 1-3 days, put in the refrigerator.

Congratulations, you have kombucha!

WATCH THE HOW-TO-WITH-HEATHER HERE:

Want to store your SCOBY?  Cover your SCOBY with brewed kombucha and store in a sealed glass container in your cupboard for up to 30 days.

Want to share a SCOBY with a friend?  Peel away a layer of a thicker formed SCOBY or after fermenting your tea, leave some in an open glass container and a new SCOBY will form!

All About Herbs!

Last week we talked about a lot of unusual produce you might find at the Farmers’ Market or grocery store (read here if you missed it!), but herbs are another great item to source from your local market or store. When it comes time to discuss vitamin and mineral content of foods or antioxidant rich sources herbs are often forgotten, but they can be a great source of all three!

Some herbs are perennial, some biennial or annual, but for the most part they tend to offer their best harvest in the summer and early fall. Even with herbs that will survive a snowy winter, it’s important to harvest before the frosts start to settle in. You can extend the life of your herbs by freezing them on the stem or chopping and placing in a bag – or even freezing in ice cube trays with water! Usually it is suggested to make use of them within 2 months, but to extend their freezer life a little try freezing them in olive oil! This ensures preservation of their flavor up to 3 or 4 months and makes them very convenient to use in soups or while sauteing vegetables.

MINT

Mints are incredibly hardy perennial herbs which make them very easy to grow. They spread so willingly, in fact, that many people choose to plant them in a large pot, and then plant that pot in the ground so they don’t take over an area!

Mints have one of the highest antioxidant capacity of any food! Try adding fresh mint to salsas and salads or toss it in your water for a refreshing flavor! You can also steep the leaves for 5 – 6 minutes in hot water for fresh mint tea.

Click here for a fresh Summer Roll recipe containing fresh mint!

OREGANO

Oregano is another perennial that is easy to grow (and split to share with a friend!). It’s known not only for its common use in Italian foods and on pizza, but also for its antimicrobial and anti-inflammatory properties! Oil of Oregano is a fantastic natural immune booster when antibiotics are not available or necessary.

Try this different take on classic pesto using oregano and spinach!

BASIL

An annual herb, basil is best harvested by pinching off a few leaves from a few different stems to encourage the plant to fill out vs getting tall and spindly. Traditional basil uses include pesto, marinades, bruschetta, and soups. Basil is another great addition to fresh spring rolls or tossed into a fresh greens salad. Try steeping 3 basil leaves in 1 cup of boiling water to create a tea to relieve an upset stomach or digestion!

Here’s another Summer Roll (*not fried spring roll) recipe to try – so fresh you can even cut out the dipping sauce if you’re concerned about the extra calories!

CILANTRO

This annual herb is often confused as a perennial because it reseeds so easily. Cilantro, in addition to being abundant with vitamins, minerals, and antioxidants, is also known to combat heavy metal toxicity in the body and aid in digestion. Unfortunately however, about 15% of the population has a gene that causes them to detect aldehyde chemicals which are found in both cilantro and soap. If you find that you fall into this group and you dislike cilantro, swap out parsley in any of your favorite recipes that include cilantro. Those in Wisconsin will even find, with the heavy frosts, cilantro can sprout up on it’s own from the prior season. When growing, the green leaves can be harvested as cilantro. Let it flower and go to seed and you have grown spicy coriander seeds! Cilantro is used in many Mexican or Asian dishes such as guacamole, salsa, and cilantro lime rice.

DILL

Like Cilantro, dill reseeds easily, but is a biennial since a plant will only live two years. Toss seeds just about anywhere, and you’ll have fresh dill available readily for years to come. Dill tastes great in fresh in salads, greens, and as flavoring for roasted or grilled vegetables!

Click here for grilled carrots with lemon and dill!

There are many, many herbs out there worth mentioning, but some easy perennials that have a wide variety of uses are Rosemary, Thyme and Sage! Plant all kinds of herbs and try using something brand new to you – your tastebuds will thank you!

Ad-veggie-venture! (Conquering Mysterious Produce)

Gardens are overflowing and the Farmer’s Markets are full of produce, ready to fill your vitamin and mineral needs! I’m sure we all snagged up the strawberries over the last couple of weeks. Maybe you got some early lettuce or beans…but what about all those mystery fruits and veggies?? We all see unknown produce and simply pass on by without giving it a second thought. The next time you see something unfamiliar, buy it! Make it a mission to learn 1 or 2 ways to use it. You will probably like it, AND you’ll have something new to incorporate into your regular meal/snack rotations to keep it from getting boring. As an added bonus, you will introduce your body to vitamins and minerals that you may not currently be getting! Let’s get started:

Yu Choy (yow – choy)

Go past any Asian stand at a farmer’s market and you’ll likely find Yu Choy. This Chinese green is most identifiable by their yellow flowers, which are edible! Yu Choy (or rapeseed) are primarily grown to produce canola oil, but also have a sweet taste that make it perfect to sautée, stir-fry or add to soups. Yu Choy’s flavor is a sort of cross between spinach and mustard greens. Grab a pound of Yu Choy, stir fry in some oil and garlic and then steam in ¼ cup of chicken broth for about 3-3.5 minutes until the stems are softened. Say Nǐ hǎo to something new!

Kohlrabi (cole – RAW – be)

In German “Kohl” means cabbage and “Rabi” means turnip; this green or purple bulb like vegetable is commonly eaten in German speaking areas and in Vietnam. However, it is slowly becoming more mainstream here in the U.S. The bulb can have the green skin cut off (knife or vegetable peeler) and the inside, sliced or cut into sticks and served alone or with a dip like hummus. It has a nice, crisp taste with a slight cabbage flavor. Some may be surprised to learn that the greens on the top of kohlrabi can be used like kale or collard greens. Look for smaller size bulbs to ensure they are not “woody” as often found in the larger grown vegetable. Use kohlrabi in other ways too, such as pureed in soups, roasted, or steamed. Any time you get a veggie where you can eat the root and the greens you’ve got a bargain!

Golden Beets

You might have noticed we’ve included a few root vegetables in this post, in large part because unless it is a carrot or potato most people tend to steer clear of this category. What a shame! Because the roots are generally the major source of absorption for vitamins and nutrients from the soil, these veggies (beets, rutabagas, ginger, etc) pack a big nutritional punch! Geosmin, a compound produced by microbes in the soil, is what gives beets their earthy taste and seem to polarize so many into beet lovers or beet haters, but even beet haters may be pleasantly surprised by the flavor of golden beets! These golden beauties have been described to taste like sweet corn when cooked, and are well-known for their high fiber, potassium, iron, and folic acid. One bonus is they don’t “bleed red” and stain your clothes or teeth. Beets also have the highest sugar content of any vegetable, which is why they can be found in some desserts (like beet brownies!). Beets can be enjoyed roasted, poached, or boiled.

Jicama (HE – ka – ma)

Although you won’t find jicama grown locally as it needs 9 months frost free, you can generally find it in most supermarkets. It’s traditionally grown in Mexico and South America. Also known as a Mexican turnip, Jicama is in the legume family and the brown, bulbous root vegetable we are used to seeing is just that – a tuberous root at the bottom of a large vining plant. Jicama is most commonly enjoyed raw and tastes like a savory apple, a crunchy, juicy, and slightly sweet snack. Just cut the skin off (it’s too thick for a vegetable peeler) and cut into sticks or slices. Other ways to enjoy jicama are stir-fry (like water chestnuts), julienned into spring rolls, and even diced into salsa or a coleslaw!

Fennel (FEN – null)

Fennel is crunchy and slightly sweet – closely related to parsley, carrots, and dill. It is fully edible, from its bulb to the leaves, and has high concentrations of phytonutrients which make it an antioxidant powerhouse. Fennel has been repeatedly studied for its ability to reduce inflammation and fight cancer. Many associate the taste to black licorice, however if black licorice isn’t your thing, when the bulb is chopped and sautéed (many like it sautéed with onion) or braised, that licorice-type taste almost fully dissolves into a complementary side dish primarily for fish or other seafood. The stalks can be used in soup and the leaves can be used as an herb. Search pinterest or google some recipes and give it a shot!

Venture into the Farmers’ Market or grocery store with a little extra confidence this week, and proudly request some new produce with the correct pronunciation and a sense of accomplishment! When it comes to diet, one particular principles with regards to exercise is extremely applicable: if you are bored, you won’t stick with it very long. Explore new fruits and veggies to boost your vitamins and minerals, make your meals more enjoyable, and wow your friends and family!

Until next time…Happy Harvesting!

Super Kale! To The Rescue!

Kale is a popular superfood – maybe the most popular one around – with its high fiber, iron, vitamin A & K, calcium and antioxidant content. Pound for pound (or gram for gram), kale has twice the amount of vitamin C as an orange and more calcium than milk! Got Kale? It has become a pretty notorious scapegoat for social media mockery:

Haters gonna hate…

If you haven’t grown to love it yet, we’re here to give you a few innovative ideas to give it another try or to shake up your kale standards!

START SIMPLE: Add some kale to your smoothie for a quick nutritious boost! It’s flavor won’t overpower fruit-based smoothies, and it blends well for a leafy vegetable.

SUPER KALE DRESSING: A salad may truly only be as good as its dressing! The somewhat bitter flavor of kale can be curbed by purchasing young/earlier harvested kale from your local Farmers’ Market, OR consider complementing that bitter flavor with some sweet!

– 2 c of your favorite fruit (raspberries are a great choice)
– 2 Tbsp. Dijon or Tahini
– 1-2 Tbsp. balsamic vinegar
– 1-2 Tbsp. maple syrup
– 1 Tbsp. of a fresh herb like thyme or rosemary.

SUPER KALE CHIPS: Cut the thick stems off your kale and tear into bits. Rinse, then run through a salad spinner to dry thoroughly. Rub olive oil and salt in, spreading the leaves over a cookie sheet. Bake 10-15 minute at 350 degrees or until the edges are brown but not burnt. Get creative with different seasonings like Cajun or Chili Powder!

SUPER KALE PESTO: Mix up the flavor profile of your Pesto by swapping the basil out for kale!

– Pour 1 c of olive oil into a food processor
– Add 3 cloves of garlic
– Add 12 cups of chopped kale leaves until blended.
– Stir in 1 cup of pine nuts, 1 cup parmesan, and salt to taste.

**For added veggie goodness, serve over zucchini noodles!

SUPER KALE SOUP: Consider adding roughly chopped kale into soup for texture and flavor! Much like the use of endives in Italian Wedding Soup, Kale is a great complement in broth-based or even cream-based soups! Kale can be purchased in bulk, tossed in a freezer bag, and then simply crumbled into your bowl!

SUPER KALE TACOS: Few social media trends are more prolific than the mockery of healthy eating habits, but the insatiable craze over Tacos may have the upper hand! Hurdle your hesitation on this one and try out this delicious recipe below from Cookie and Kate!

and yes…I know tacos and burritos are not quite the same thing 😉

http://cookieandkate.com/2012/simple-kale-and-black-bean-burritos/

Party Pepper Salad

This vegetarian salad takes about 15 minutes to prepare and an hour to chill.  It is a crowd pleaser that even makes kids happy!  This recipe was originally posted By Amy Roskelley on Super Healthy Kids, and we think adults will love it too!

The Ingredients

  • 6 bell peppers, chopped ( a mix of orange, red, green, and yellow.
  • 1 red onion, chopped
  • 2 cans black beans, rinsed and drained
  • 3 avocados, pitted, peeled and chopped.
  • 1 large tomato, chopped
  • 1/2 cup feta cheese

The Dressing

  • 1/4 cup white vinegar
  • 1/4 cup olive oil
  • 2 tsp water
  • 1 tsp garlic salt
  • 1 tsp sugar
  • 1/2 tsp onion powder
  • 1 tsp oregano
  • dash of black pepper
  • 1/8 tsp thyme, dried
  • 1/8 tsp dried basil
  • 1 tsp dried parsley
  • 1 tsp salt

The Instructions

  1. Combine all the vegetables in a very large bowl.
  2. Combine the dressing separately, and pour over vegetables.
  3. Allow dressing to marinate your vegetables in the fridge as long as you choose.
  4. Top with feta cheese

Photo & Recipe Cred: Super Healthy Kids

Mango Guacamole? Yes, please!

Grilling at the neighbors house?  Graduation party coming up? Need a show stopper for a 4th of July barbecue?  Make this mango guac.  Guaranteed to leave you with an empty dish and requests for the recipe.  Here’s what you need:

2 Fresh Mangos

3 Ripe Avocados

The Juice of 1 Lime

1 Seeded and Ribbed Serrano or Jalapeno Pepper

One Bunch of Fresh Chopped Cilantro (discard the stems of course)

Salt and Garlic to taste

Mix together. Serve chunky with chicken or corn chips. Enjoy!