Tag Archives: kale

Kale Peach Mango Smoothie

Peach Mango Kale Green Smoothie

If you forced me to tell you what my 2 favourite fruits were, I would have to answer peaches and mangos. I love eating them on their own, but I also love a peach or mango smoothie. Or, in this case, combining the two, throwing in some greens and bam! You have yourself a sweet green smoothie.

Peach season is upon us! That time of year here in Montreal where Ontario peaches are everywhere, at markets and grocery stores. Makes me so happy to see them back. What is sad is how quickly they disappear and remind me that summer is coming closer to an end. A bittersweet feeling since fall is one of my favourite seasons.

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Filed under Blog, Gluten-Free, Green Smoothies, Raw, Recipes, Smoothies

Hearty Vegetarian Split Pea Soup

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Although it is officially spring, the weather isn’t making me a believer.  As my healthy vegetarian split pea soup simmers away on the stove the thermometer outside reads 5 below! It’s April and it’s freezing out!  (note: written on April 2nd) No sense in fighting it because there is nothing we can do about it.

Embrace these last few days of cold weather with a warming soup.  This pea soup is filling and bursting with flavour.  Dried peas are a good source of protein and are packed with fibre.  They will provide you with long lasting slow burning energy to get you through your day.

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Green Rice Bowl & Marinated Tempeh Recipe

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I have been making and experimenting with a lot of rice/quinoa bowls recently. They are a good choice when you need a quick but nutritious meal. You may have seen the bowl recipe I posted last week, a carrot, chickpea and kale rice bowl. My original plan was to get this bowl posted for St-Patrick’s day since it is loaded with green ingredients, but I didn’t have time to get it up before Sunday. Although I missed the boat on St-Patty’s day, that’s no reason not to share this delicious green bowl!

The green ingredients I chose to create this bowl are kale, broccoli, avocado and pumpkin seeds, all served on a bed of rice. I used a mix of brown basmati rice and red rice. Delicious. If you are interested in creating your own bowls, I highly recommend making a big load of rice or quinoa at the beginning of the week and keeping it in the fridge. This way whenever you want a bowl you can assemble it quite quickly. I steamed the kale and broccoli which only takes a few minutes. I toasted the pumpkin seeds quickly in a frying pan to give them a nice flavour.

Another thing you can do ahead of time is marinate some tofu or tempeh slices. Then, when you are ready to eat your bowl, simply cook a couple of slices quickly in a frying pan while your veggies are steaming. I will share the marinade I used for the tempeh below. This bowl can be made with or without tempeh. Completely up to you.

Get creative when it comes to making bowls, and try out different ingredients. Some bowls focus more on raw ingredients and others more on lightly cooked ones. This one is mostly cooked except for the avocado.

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Kale, Chickpea, Carrot Rice Bowl


Rice Bowl with Carrots, Kale, and Chickpeas

Bowls like this one are great for a quick, nutritious and delicious meal. They are good for lunch/or supper. The different possibilities and combinations for a bowl like this are endless. So many different ingredients can be used in different ways. Then comes the different possibilities for dressings. This is my second bowl post, the first one was Amazing Vegan Bowl with nutritional Yeast Sauce.

They are especially quick if you think ahead and do some of the preparation ahead of time. By this I mean cooking a big pot of rice or quinoa at the begining of the week and keeping it in the fridge ready to go.Cooking rice is the longest part of the prep. Quinoa however can be cooked in about 12 minutes so it is perfect if you don’t have much time or you don’t have some in the fridge. Cooking a big pot of chickpeas ahead of time is also a great idea. I like to make a lot soIi can make some hummus as well! So if you haven’t had the chance to do this, simply open a can.

The dressing can also be made ahead of time and kept in the fridge. If you have your rice, chickpeas and dressing ready all you need to do is grate some carrots and steam some kale. This means you can have a beautiful bowl ready in less then 10 minutes! How do you feel about that? I feel pretty good about it.

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Garlicky Sautéed Kale with Hemp Seeds

Kale. A nutritional powerhouse that too many of us don’t eat at all or don’t eat enough of. When is the last time you bought kale? I will be honest. Before I started consuming green smoothies I don’t know that I had ever bought kale. It isn’t something that most of us grew up eating, so we don’t think of buying it, and we aren’t sure how to prepare it, or what dishes it complements?

Now that green smoothies are part of my (almost) daily routine I consume kale quite regularly. Kale is one of the greens I use most for making green smoothies, but it is great in a wide variety of dishes. Kale is great in salads, stews, soups, or simply sautéed with some garlic. I have several different recipes with kale on my site, so if you aren’t sure how to use it, check it out.

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Hearty Lentil and Kale Soup Recipe

Although the forecast says a high of 16 degrees tomorrow we all know what is coming.  Don’t worry it will be below freezing by Wednesday.  Soup season is officially upon us.  There is no snow on the ground, but it’s cold enough that our bodies are craving those warming foods.  A lot of comfort food can be quite unhealthy.  The good news is it doesn’t have to be.  Good hearty soups like this lentil soup are very comforting as well healthy.

This soup is incredibly easy to make, it is filling and inexpensive.  Green lentils, potatoes, tomatoes, kale, carrots, celery flavoured with fresh thyme and cumin.

Nutritious and delicious. Simple yet satisfying.  Anyone can put this soup together, even those of you who claim not to cook.  The problem is if you are reading this,  you are more than likely someone who does cook.  So share this recipe with someone you know who doesn’t like to cook but wants to make a delicious hearty soup to keep them warm this winter.

Hearty Lentil and Kale Soup

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2 cups green lentils (or black beluga), picked through and rinsed
6 cups of water

3 tablespoons olive oil
1 large onion, chopped
2 large carrots, diced
2 celery ribs, diced
3-4 garlic cloves, finely chopped
a few sprigs of fresh thyme
1 28 oz can diced tomatoes
250 g potatoes, cut in small chunks
1 teaspoon of cumin seeds, lightly toasted in pan
2 cups of chopped dinosaur kale, de-stemmed (or other leafy green)
fine grain sea salt to taste
freshly ground black pepper
6 cups water or vegetable broth
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In a medium saucepan, combine the lentils with 6 cups of water and bring to a boil.  Reduce heat and simmer until tender, but not mushy.  Approximately 20 minutes.  Drain and set aside.

Meanwhile, in a heavy soup pot, over medium heat, combine the oil, onion, garlic, carrots, celery, thyme sprigs,  salt and pepper.  Saute for 5 minutes until the vegetables being to soften.

Add the can of tomatoes and 2 cups of water. Cover and let simmer for 10 minutes.  Then add the potatoes. Simmer for another 10-15 minutes.

Add the lentils, and 4 more cups of water or vegetable broth. ( I used water and it was delicious)  Bring the soup back to a boil for 5 minutes before adding the chopped kale and toasted cumin seeds.  Simmer for approximately 5 minutes.  Remove from heat, and allow to cool a little. Taste and adjust seasoning to your liking.

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Harissa, Kale and Chickpea Spicy Soup Recipe

Soup season is upon us. Say goodbye to summer and warm fall days.  I welcome the change with open arms and a big appetite.  As the days get colder and colder, the foods we want to eat are different.  We start to crave comfort foods to provide us with warmth throughout the late fall and winter.  We have enterered the days when it gets dark before 5 o’clock in the afternoon,  and we need warm hats, scarfs, boots etc.  This also means soups, stews, chili, and other comfort  foods we eat less of  in the summer.  Dishes made with root vegetables, grains, legumes.  Simple food to warm the body and soothe the soul.

Although we can get pretty much any fruit or vegetable all year round, it is nice to try and focus on the local vegetables that are around in the winter.   There is still a lot of local produce at the market right now; a plethora of different squashes, potatoes, carrots, beets, parsnips, celery roots, jerusalem artichokes, leeks, turnips, apples.  Some of these local foods are available all year round thanks to their incredible ability to last a long time if stored properly. Continue reading

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Spicy Chipotle Tempeh with Dinosaur Kale and Quinoa Recipe

This is a very quick and easy recipe to make, not to mention incredibly tasty.  Spicy yet flavourful.  The tempeh soaks up all the flavours of the marinade beautifully and delivers them to your palate in one shot.

I marinated the tempeh overnight to ensure it really absorbed all the flavour.  Very easy to do.  If you didn’t have the time to do it overnight, try to do it for a few hours at least.  It will still be delicious. Continue reading

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Kale, White Beans, & Tomato

Kale and white beans. Hearty and filling. This an incredibly tasty, nutritious and simple meal.  It is a very simple dish to prepare.  You can’t go wrong with onions, garlic, good quality tomatoes. Guaranteed to make the kitchen smell good and usually makes for a tasty dish.

Adding kale to a dish like this one is a great way to add more greens to your diet.  My twist on a simple yet classic italian meal. All types of greens can be added to different dishes without changing the flavour of a dish too much but adding lots of nutrients.

Kale, swiss chard, spinach and collard greens are my favourite greens to add to dishes like this. Try adding any of these greens to different chilis, stews, salads, curries and more.

Greens aren’t just for salads and smoothies. Next time you go food shopping be sure to load up on greens that you don’t normally buy and give them a try.

Kale, White Beans, & Tomato

1 onion, finely chopped
2 cloves garlic, finely chopped
2 medium carrots, diced
4 cups tomato pasatta
1 bunch kale, stems removed, roughly chopped
1 can white kidney beans (cannellini beans), drained and rinsed
1 medium zucchini, cut in chunks
1 small sprig of fresh rosemary, leaves finely chopped
olive oil
pinch of cayenne pepper
salt and pepper to taste

1. Sauté onions, carrots and garlic in olive oil. Season with salt and pepper.

2. Add tomato passata, rosemary and cayenne pepper. Simmer for 20 mins.

3. Add the kale, zuchinni, and white beans. Cook for 25 minutes.

This dish goes nicely with some creamy polenta.

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Kale, Quinoa, Roasted Butternut Squash & Pecan Salad

If you need another reason to eat any of these nutritionally dense ingredients this salad is one.  Kale, quinoa, roasted butternut squash and roasted pecans come together to form a nutritionally dense and delicious salad.

You may have heard about how good kale is for you or maybe you haven’t.  You may already eat kale regularly or may have never tried it.  Regardless this salad gives you a great reason to eat more kale and you will be happy you did.

Kale provides a wide array of health benefits that we can all benefit from.  Continue reading

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