Breakfast Potato Mushroom Kale Hash (GF, DF, Vegan)

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Here's another gluten free, grain free breakfast for you! I made this vegetarian hash for brunch as an addition to scrambled eggs, toast and turkey bacon. And made a little scramble with eggs to take to work. It would also be good wrapped in a tortilla with hot sauce and melted cheese as a breakfast burrito to go. 

Serves 6. 

Breakfast Hash with Potato Mushroom + Kale

2 tablespoons olive oil 

3 russet potatoes, peeled, 1/2 inch dice

1 large or 2 small leeks, halved, thinly sliced

10 oz cremini mushrooms, sliced

2 teaspoons coarse kosher salt

1 teaspoon dried thyme

1 teaspoon dried sage

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon paprika

2 big handfuls of chopped kale

In a 12 inch skillet, set over medium heat, warm oil. Add potatoes, leeks, mushrooms. Season with salt, thyme, sage, pepper, garlic powder, onion powder and paprika. Cook until potatoes are tender, stirring frequently, about 15 minutes. Stir in kale and cook about 5 minutes more. 

Black Bean + Kale Tacos with Pepita Cilantro Salsa (Vegan, GF)

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Here's a healthy option to get your taco fix. Garlicky kale and cumin scented black beans in a soft corn tortilla. Cameron and I had these for lunch a few times last week and they were so good. I love it when I eat lunch and get a nice kick of energy. These will give you that. 

The salsa almost didn't make it to the tacos because I ended up eating about half of it with some tortillas that I had over crisped to the point of making chips. If you eat it all or skip it altogether, feel free to substitute any jarred salsa. I'd recommend a bright tomatillo one.

Serves 8.

Black Bean + Kale Tacos

olive oil, as needed

2 14oz tins black beans, rinsed

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1/2 teaspoon chile powder

s + p, to taste

10 cups of chopped kale, about 2 bunches

6-8 cloves garlic, minced

juice of one lemon

corn tortillas, about 16

Pepita Cilantro Salsa

1/2 cup pepitas (pumpkin seeds) 

1/2 cup fresh cilantro leaves

1/4 cup water

1/4 cup olive oil

juice of one lime, about 3 tablespoons

pinch ground cumin

pinch salt

In a medium sauce pan, warm oil over medium heat. Stir in cumin, oregano and chile powder. Add black beans and two tablespoons of water. Cook, stirring occasionally until soft, about 15 minutes. 

In a 12" saute pan, bring 1 cup water to a boil. Add kale, cover and cook 2 minutes. Strain. Return to stove over medium heat. Push steamed kale to on side of the pan. On the empty side, heat a splash of olive oil. Cook garlic in oil, stirring frequently. Do not brown, just cook to soften, about 1-2 minutes should do. Stir in the kale. Season with lemon juice, salt and pepper

To make the salsa: combine pepitas, cilantro, water, oil, lime juice, cumin and salt. Blend until smooth. 

To assemble: spoon beans, kale and salsa onto toasted tortillas. 

To store: keep beans, kale and tortillas separate, building as needed. When packing lunch, I scoop 1/3 cup beans and 1/2 cup kale into a container and top with salsa and pack 3 tortillas separately. At lunch time, I assemble the tacos just before eating so they don't get soggy. 

 

Tomato + White Bean Soup

I've been making and eating A LOT of soup.  I love soup.  This one extra wintery with the rosemary, white beans and fennel.  Yum.  Try it with farro.  

serves 6.

Tomato + White Bean Soup

4oz chopped pancetta

1 yellow onion, finely diced

1 bulb fennel, finely chopped

2 large carrots, peeled, finely chopped

2-3 cloves garlic, minced

1.5 teaspoon dried rosemary

1 teaspoon dried thyme

1 14oz tin crushed tomatoes

1 quart vegetable stock

1 cup water

s + p

1 14 oz tin white beans, drained, rinsed

3 cups chopped kale

In a large pot over medium low heat, cook pancetta, stirring occasionally, until fat is rendered and pancetta is crispy, about 10 minutes.  Drain fat.  Raise heat to medium.  Add onion to pot with pancetta.  Cook, stirring frequently until onion is glossy and soft, about 5 minutes.  Stir in fennel, carrots, rosemary and thyme.  Cook 2 minutes. Add tomatoes, stock and water.  Season with salt and pepper.  Bring to a boil, reduce heat and simmer until vegetables are tender, about 30 minutes.  Turn off heat.  Stir in beans and kale.  Adjust seasoning. 

Our Kale

It's Cam's kale, really.  He really knows what he's doing with his leafy greens.  I figured since just about everything on here I suggest to be eaten with kale that I should post a nice way to make it.

Enjoy with everything: soup, stews, beans, rice or on it's own. 

Serves 2-4.

Cam's Kale

1 bunch kale, stems discarded, leaves chopped

1/4 cup water

1 teapoon olive oil

1-2 cloves garlic, minced

pinch red chile flakes

salt, to taste

lemon juice, to taste

Steam kale leaves in water in covered pan until tender, about 2 minutes. Drain water.  Return kale/pan to the stove over medium heat.  Push kale to one side of pan.  On empty side, cook garlic and chile flakes in olive oil about 1 minute.  (Don't brown garlic, just get that raw edge off.)  Stir together with kale.  Season with salt, pepper and lemon juice. 

 

Vegan Bowl + Dill Mustard Sauce

Vegan bowls!  I love these.  Perfect for lunch because it has a little bit of everything.  This one has flavors of dill, mustard and caraway seed.  This recipe came about after visiting the Ithaca Farmer's Market and tasting several sauerkrauts by Crooked Carrot.  They make raw, live culture products using local produce.  I picked up their Original Kraut and immediately began working on a 'bowl' recipe suitable for this pristine, classic sauerkraut.  And here you have it.  

Also, if you haven't had tempeh - try it!  It has a firm chewy texture and an earthy taste.  It's made of fermented soy beans and has more protein and fiber than tofu.  

Serves 4.

Tempeh Vegan Bowl + Dill Mustard Sauce

for the bowl

1 tablespoon tamari soy sauce

8oz tempeh

4 large handfuls of chopped kale

small splash olive oil

1 clove garlic, minced

pinch red chile flakes

lemon juice, to taste

1 cup quinoa

1 teaspoon poppy seeds

3 carrots, peeled into ribbons

1 cup sauerkraut

for the sauce

2 teaspoon olive oil

1 shallot, minced

1/2 teaspoon caraway seeds

2 cups vegetable or chicken stock

2 teaspoons dijon mustard

s + p

fresh dill, finely chopped

Cook the tempeh: Preheat oven to 400 degrees. Slice tempeh into 1/4 inch slices and drizzle with tamari.  Arrange on tray and bake 8 minutes or until golden brown.  

Cook kale:  Add about 1/4 cup water to a large saute pan.  Bring to a boil.  Add kale.  Cover and cook until kale wilts, about 1 minute.  Drain.  Return to medium high heat.  Push kale to one side of pan.  On the bare side, heat splash olive oil with minced garlic and chile flakes.  Cook until garlic softens and toss with kale.  Season with salt, pepper and lemon juice.  

Cook quinoa:  Combine quinoa and 2 cups of water in a small sauce pan.  Cover, bring to a boil. Reduce to low heat and simmer 15 minutes or until water is absorbed and quinoa is soft.  Stir in poppy seeds.  

Cook mustard dill sauce:  In a saute pan, over medium heat, warm olive oil.  Add shallots and caraway seeds.  Saute until shallots are soft and mixture is fragrant.  Turn up heat to high and add stock.  Boil until liquid is reduced by half.  Remove from heat and stir in mustard.  Season with salt, pepper and lemon juice.  Liberally, toss with quinoa and stir in as much dill as you like.  Save extra sauce of drizzling over finished bowls.  

Assemble the bowls:  Spoon dressed quinoa into bowl. Top with sautéed kale, tempeh, raw carrot ribbons and sauerkraut.  Drizzle with extra mustard sauce if you like. 

 

 

Quick Dinner: Pasta + Kale

On Friday nights, Cam and I like to stay in and catch up.  We drink wine, order takeaway dinner,  relax and chat about our week.  It's a really nice way to unwind after a crazy work week and enjoy being together.  (Chibi likes it, too.)  We've made one small change to our evenings recently, which is that now we make dinner.

Nothing elaborate.  Just something quick and easy that can be put together in under 30 minutes. It's fun and provides leftover bites for any weekend hunger attacks.  I'll be sharing these here and there. 

Serves 2-3. 

Pasta with Kale + Mushrooms

3 cups wide egg noodles

1 tablespoon olive oil

1/8 teaspoon red chile flakes

1 clove garlic, minced

1 cup sliced cremini mushrooms

1/2 tablespoon butter

2 cups chopped kale

s + p

juice of 1/2 lemon

grated parmesan cheese

Boil egg noodles for 6 minutes.  Drain and set aside. 

Heat oil in a sauté pan over medium heat.  Add chile flakes, garlic and sliced mushrooms.  Cook, stirring occasionally until mushrooms are soft.  Add butter and kale, cook about 2 minutes.  Add pasta.  Cook, stirring frequently until hot.  Season with salt, pepper and lemon juice.  Serve with grating of parmesan cheese.  

 

Kale Sprouts / Kalettes

Kalettes.  Have you hear of them?  They're a new vegetable: a hybrid of brussels sprouts and kale.  That's just what they taste like.  Nutty with a vegetal sweetness.  Also called Kale Sprouts.

Tomato vinegar can be hard to find but I strongly suggest you find some.  I ordered a bottle from amazon and I use it on lots of things.  It makes a great vinaigrette or adds an tomato punch of acid to any dish.  

To toast the sesame seeds:  place pan over high heat.  Add sesame seeds.  Toast until light golden brown, stirring occasionally to avoid burning.  Takes 1-2 minutes.

Makes 2 large servings. 

Sautéed Kale Sprouts 

1/2 tablespoon neutral high heat oil

6oz kale sprouts, halved lengthwise

1 tablespoon tamari soy sauce

1 tablespoon tomato vinegar

black pepper

1/2 teaspoon sesame seeds, toasted

Heat a 10 inch saute pan over medium high heat.  Once hot, add oil, tilting pan to coat with oil. Add kale sprouts and saute 3 (al dente) to 5 (softer) minutes, stirring frequently.  Stir together soy sauce and tomato vinegar.  Remove kale pan from heat and carefully pour in soy/vinegar.  It will bubble and sizzle.  Toss kale sprouts to coat evenly.  Transfer to serving plate and garnish with toasted sesame seeds.  

 

Healthy Vegan Dinner Bowl

We weren't totally sure what to call these but they are vegan, full of healthy things and served in a bowl.  Lately I've been eating a lot of kale, lentils and whole grains.  I decided to mix things up with some roasted beets, crunchy raw carrots, sunflower seeds and a citrusy vinaigrette.  I think these would also be good with a splash of rice vinegar and tamari if you're not in the mood to make a vinaigrette.   

Serves 4. 

Healthy Vegan Dinner Bowl + Lemon Herb Vinaigrette

for the bowls

1 cup brown lentils

2 cloves garlic, smashed

2 bay leaves

1 cup farro (or freekeh)

2 red beets

1 tablespoon white vinegar 

1 bunch kale

3 carrots, cut into matchsticks

sunflower seeds

for the vinaigrette

2 tablespoons lemon juice

2 teaspoons red wine vinegar

6 tablespoons oil (your choice olive, canola, grape seed)

s + p

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh thyme leaves

Heat oven to 425 degrees.  Remove stems and wash beets.  (Greens can be washed, chopped and steamed with the kale.)  Place beets in oven proof dish, cover with foil and roast 45 minutes to 1 hour, or until cooked through.  Remove from oven.  Carefully, rub off skin and chop.  Toss with a splash of vinegar, salt and pepper.  

Cook farro or freekeh in a pot of salted water, bring to a boil, then simmer for 35 minutes or until soft.  Drain, set aside. 

Bring a pot of water with the smashed garlic cloves and bay leaves to a boil.  Add lentils, return to a boil, reduce to a simmer.  Simmer until lentils are soft, about 20 minutes.  Drain well. Discard garlic ad bay leaves.  Season with salt and pepper, set aside. 

Steam or saute kale. Season with s +p.  

For the vinaigrette,  whisk together lemon juice and red wine vinegar.  Slowly whisk in oil.  Add herbs.  Season with salt and pepper.  

Assemble the bowls!  It's not as pretty, but I think the best way to form bowls is to toss some of the farro, beets, lentils, kale, carrots, sunflower seeds and as much of the vinaigrette as needed.  Otherwise, layer farro, lentils, kale, beets, carrots, seeds and drizzle with vinaigrette.  

 

 

 

 

 

 

Healthy Kale + White Bean Soup

I know, I know.  My last post was a soup too.  I don't know about you, but I really enjoyed eating everything and anything I wanted to over the holidays.  But it's 2015 and time to get back to healthier habits.   On my agenda for January are getting back to the gym, maybe a run here or there, avoiding alcohol and treats that are obviously bad for me (sorry french fries), getting enough rest, generally being a healthy person and eating lots and lots of vegetables.  And I'm starting with this soup!  I served it over red quinoa and it was great.  Nothing like a little kale and quinoa.  

Makes about 8 servings.  

Kale + White Bean Soup

1 tablespoon olive oil

1 yellow onion, diced

2 carrots, diced

3 stalks celery, diced

1 bulb fennel, quartered, sliced

2 tomatoes, peeled, seeded, chopped

leaves of several sprigs fresh thyme

1/2 teaspoon chile powder

2 quarts vegetable stock

28 oz tim cannellini beans 

4 cups chopped kale (curly or lacinato)

S + p, to taste

lemon juice, to taste

In a large pot, heat olive oil over medium low heat.  Add onion, carrot and celery.  Cook, stirring occasionally, 5 minutes.  Add fennel, tomato, thyme and chile powder, cook, stirring occasionally, 2 minutes.  Add stock.  Bring to a boil then reduce to a simmer.  Simmer until vegetables are soft, about 10 minutes.  Stir in beans and kale.  Adjust seasoning with salt, pepper, additional chile powder and lemon juice.  (We used a whole lemon.)  

 

 

Kale + Potato Salad

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A new salad from Cameron.  It's delicious and makes great use of seasonal ingredients.   Also, how often do you eat potatoes and pomegranate seeds together?  Probably not enough, right?

Kale + Potato Salad

1 large sweet potato, chopped

2 white potatoes, chopped

olive oil

1 bunch kale leaves, stems discarded

juice of 1/2 lemon

s + p

seeds from 1 small pomegranate

1 cup pecans

splash basalmic vinegar

Heat oven to 425.  Toss sweet potato and white potatoes in a splash of olive oil.  Place onto a baking sheet and roast 45 minutes until done, tossing once. 

While the potatoes are roasting, saute kale in a splash of olive oil, for 5 minutes until wilted.  Season with lemon juice, salt and pepper.  

Toss roasted potatoes, kale, pomegranate seeds and pecans together in a large bowl and drizzle with a tiny amount of basalmic vinegar.

 

Green Smoothie

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 Happy New Year!  I hope everyone had a delicious holiday season.  (I know I did!)  So I'm back to the gym and trying to eat healthy.  January should will be full of healthy, vegetable filled meals and snacks around here on Meats + Sweets.  

Here's a smoothie to start your year out right.  I've been craving green juices like crazy but have no juicer so this is my solution.  (Those of you with a vitamix blender, I envy you.) 

Makes 20 ounces.  Enough for 2 smoothies. 

Green Smoothie

1 cup frozen pineapple

1/2 cup seedless cucumber, chopped

Leaves of 2 stalks kale, ripped into small pieces

juice of half a lemon

1 cup coconut water

1/2 cup fat free greek yogurt 

Blend all ingredients in a blender until very smooth.  Drink and enjoy!

Kale, Bean + Sausage Stew

 

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Super chilly weather we're having.  Cameron made this soup which was so good every time I walked by it simmering I would have to stop and put my face over it to smell it.  The kitchen smelled of vegetables and herbs.  It was the perfect cozy, healthy dish to eat on an overcast day.  Just perfect.  We ate it with crackers but I think a big piece of crusty rye or whole wheat bread would be best.  (We were out of bread.)

Serves 8. 

Kale, Bean and Sausage Stew 

olive oil

2 links hot turkey sausage, casings removed

1 red onion, diced

3 carrots, peeled, diced

3 stalks celery, diced

5 cloves garlic, diced

2 quarts stock (chicken or vegetable)

2 bay leaves

4 sprigs fresh thyme

1 sprig fresh savory

2 lbs fresh cranberry beans, shelled

1 lb red or yellow potatoes, diced

1 bunch tuscan kale, finely chopped

s + p

splash white wine vinegar (optional) 

In a large pot, heat a splash of olive oil.  Add sausage, chop up with spoon and brown, about 4 minutes.  Remove from pot and set aside.   Add more oil to pot if necessary and add onion, carrot and celery.  Sauté while stirring frequently until onions are soft and clear, about 10 minutes.   Add garlic, stock, bay leaves, thyme and savory. Bring to a boil, simmer and add cranberry beans and potatoes.  Simmer, partially covered, 25 minutes or until cranberry beans are done.  Remove cover, add kale.  Season with salt, pepper and white wine vinegar as desired.