Vegetarian Dishes

Health Benefits of Kale Plus a Few Ways to Enjoy it for Breakfast

February 15, 2017 By Joi Sigers

I love kale. Love, love, love kale. In fact if I’d had a son in addition to my three beautiful daughters, I’m pretty sure his name may have been Kale. Kale Michael – wonderful name. At this point in the game, however, I’ll just file it away for a future cat.

We’ve already determined on the food blog that I’m a salad junkie, so it won’t come as a great surprise when I tell you that I add kale to salads on the regular. Not only does it taste fantastic, it looks gorgeous when chopped into ribbons AND it ups the salads nutritional value. More about that in a minute.

Soups and stews are other favorite kale destinations. Be sure to throw it in as late as possible to keep it more green than gray. Then again, there’s also the yummy and strangely addictive “Kale Chips” – in fact, I’d love a big plate of them right about now.

When it comes to breakfast or brunch, anyone and everyone knows that kale makes a great smoothie ingredient. I have to admit, for green smoothies, I actually prefer spinach BUT kale is perfectly delicious too.

My favorite way to enjoy kale for breakfast, however, is like so…

Fry an egg (Sunny Side Up or Over-Easy) in a little butter and olive oil – then, after the egg begins to slightly set, add in some torn kale. Spinach is also great like this, but this is Kale’s spotlight and Popeye’s favorite has already intruded once as it is.
Add a little sea salt to the kale and YUM. The combo of egg and kale is phenomenal.

Health Benefits of Kale

Kale is low in calories, so it’s a great way to “bulk up” a salad (or omelet, stew, smoothie…) without adding substantial calories – and without adding any extra fat. With only 36 calories in a cup of kale, it’s just a really great way to add fiber without a lot of calories.

Kale is high in both iron and Vitamin K. In fact, per calorie, kale has more iron than beef. Eating diets high in Vitamin K can help protect you against various cancers – yet most of us aren’t getting enough K in our diets. Kale’s a great way to take care of that oversight. Kale also has antioxidants, which also protect against various diseases (including cancer).

Just one cup of kale boasts 10% of the RDA of omega-3 fatty acids. These guys are known for protecting us against arthritis, asthma and a whole slew of other diseases.

What’s More…

Kale is known to help lower your cholesterol, which can lower your chances of heart disease.
Kale is high in Vitamin C. Kale is higher in vitamin C than most vegetables. It actually has about 4.5 times as much Vitamin C as spinach. Sorry, Popeye.
It’s high in Vitamin A.
It’s a fairly good source of magnesium, a mineral most of us don’t get enough of. Given that getting plenty of magnesium can protect against type 2 diabetes and heart disease, we should all make sure we get magnesium from as many food sources as possible. High magnesium foods include dark leafy greens, avocados, nuts, seeds, fish, beans, whole grains, yogurt, bananas, dried fruit, and dark chocolate – which are all out of this world delicious, so upping our magnesium should be easy and enjoyable.
Kale is even high in calcium – per calorie, higher even than milk.

Click here to read more about Kale and it’s many health benefits from Dr. Axe.

Also See:
Chickpeas, Kale, and Garlic Salad
Spicy, Cheesy Kale Chips

What are the Benefits of Kale and Can You Eat Too Much

Spiralizers: Vegetables with a Healthy Twist

December 21, 2016 By Joi Sigers

What’s an easy way to inject some excitement into a plate of vegetables? Is there a fun, fresh way to eat your 5 a day? How do you create quicker and healthier versions of carb heavy dishes? Simple. All you need is the latest kitchen gadget: a vegetable spiralizer.

Originally a Japanese invention, a spiralizer is a razor sharp cutting device that produces beautifully thin ribbons of vegetables. Obviously, you could use any old julienne peeler to achieve a similar result, but spiralizers are much more appealing and straightforward to use, and they’re all the rage.

How does it work?

Getting to grips with a spiralizer is really not rocket science. Essentially, the little gadget holds a peeled raw vegetable in place, then turns it to cut in spirals. There are currently three types of spiralizers on the market – handheld, horizontal and vertical hold – and they all follow the same basic process.

A handheld spiralizer is a bit like a large pencil sharpener; it’s hard work and will only take small sized vegetables up to 5cm diameter, but is perfectly adequate for processing small amounts. This video shows you how.

Horizontal spiralizers can take bigger vegetables as is shown here but sometimes the mechanism can make it difficult to hold them in place securely as you turn the handle. With a vertical hold spiralizer, the vegetable sits on top of the blade, exerting downward pressure as you cut, as demonstrated in this short video.

Which vegetables are best for spiralizing?

Given the fact that your piece of fruit or veg will need to be held in place and withstand the pressure of the spiralizing action, firm textured produce and root vegetables are best – but that’s probably the only real limitation of what the spiralizer can be used for. Celeriac, sweet potatoes, cucumber, butternut squash, courgettes, carrots, apples and pears are all great to experiment with.

You can use the device to make fresh and visually appealing salads, adding curly carrots to homemade coleslaw, slicing radish for sushi or replacing pasta and noodles with low carb alternatives. Let your kitchen creativity run free and see what you can come up with. Here, Dakota Murphey who consulted UK Cook Shop for a few simple ideas and recipes to get you started:

Quick Courgetti Bolognese

2 medium sized courgettes
Olive oil
Salt and pepper to season
Bolognese sauce (or pesto sauce)

Use the thin noodle attachment to create long swirls of ‘courgetti’. Heat the oil in a deep frying pan over a medium heat, then stir in courgette ribbons and fry for 1 minute. Cover with boiling water and cook for 5 minutes until the courgettes are soft. Season with salt and pepper and serve with a Bolognese sauce. Alternatively, omit the Bolognese sauce and stir in a spoonful of pesto sauce instead.

Apple, Goats Cheese and Rocket Salad

1 bag of rocket leaves
1 apple (Granny Smith) per person
Crumbled goats cheese
Dried cranberries
Pine nuts
Vinaigrette dressing

Mix dried cranberries and rocket with a pinch of salt in a salad bowl. Use the thick blade to spiralize the apples and add them to the bowl. Top your salad with pine nuts and goats cheese and service with the dressing.

Terriyaki Carrots (serves 2)

1 large carrot
1 heaped teaspoon of freshly grated ginger
2 spring onions, finely chopped
Toasted sesame seeds
Terriyaki sauce: 1 tablespoon rice vinegar, 1 teaspoon soy sauce, 1 teaspoon rice wine or mirin
Sesame oil for frying

Spiralize the carrot using a thin blade and trim the strips if necessary, then combine all the ingredients in a large bowl. Fry in a hot wok for a couple of minutes and serve immediately.

Sweet Potato Curly Fries

1 large sweet potato
Olive oil
Sea salt
Paprika or rosemary (optional)

Preheat the oven to 200C and line a baking sheet with foil. Peel the sweet potato and use the thicker blade setting to create sweet potato curls. Drizzle in olive oil and toss until everything is well coated. Spread evenly across the baking tray and bake for 20 minutes. Serve straight away, sprinkled with salt and herbs/spices.

Raw Beetroot and Sweet Potato Salad

2 large sweet potatoes
3 beetroots
4 spring onions
toasted pumpkin seeds
Garlic vinaigrette dressing

Peel the sweet potatoes and beetroot and spiralizer into long curly strips, cutting them to manageable lengths if necessary. Mix together in a large bowl and top with chopped spring onion and pumpkin seeds, then serve with a garlic vinaigrette.

Balsamic-Drizzled Tomato, Mozzarella, and Basil “Salad”

July 21, 2016 By Joi Sigers

I’m over the foodie moon in love with Rachael Ray’s Balsamic Drizzle (Balsamic Reduction). It’s HEAVENLY on chicken but my favorite way to use it is shown here: a Balsamic-Drizzled Tomato, Mozzarella, and Basil Appetizer that is beautifully delicious (and deliciously beautiful) with pasta, pizza, or even on its own. It even makes a delicious (and filling) lunch all by itself.

One of the coolest things about this appetizer/lunch is it needs no recipe. It’s kind of refreshing to break away from “exacts” every now and then, isn’t it?

For this Balsamic-Drizzled Tomato, Mozzarella, and Basil Appetizer, simply round up your ingredients:

Basil Leaves (fresh, of course)
Rachael Ray’s Balsamic Drizzle
Mozzarella Fresca (Fresh Mozzarella)
Fresh Tomatoes

Layer your basil on the plate or platter, then arrange the tomato slices and slices of Mozzarella on top. Drizzle the entire production with the Balsamic Drizzle. This beauty makes a perfect appetizer, quick lunch, OR a replacement for tossed salad with pasta or pizza.

Balsamic Vinegar Drizzled Tomato, Mozzarella, and Basil Appetizer

4 Easy and Nutritious Vegetarian Baby Meals

May 20, 2016 By Joi Sigers

Babies develop at such a fast pace, sometimes it’s hard to keep up. But once your little one is old enough to enjoy solid foods, you can have fun letting him or her experiment with different flavours and textures, starting with pureed vegetables, fruit, and cereals such as baby rice.

All babies start off as vegetarians until you decide they are ready for a first taste of chicken of fish. At this point in their development, it’s all about learning new flavours and textures – eating is a multisensory experience!

However, if you have decided to bring you baby up on a meat free diet, there’s no reason at all that your son or daughter needs to miss out on any key nutrients, just so long as you make sure s/he eats a varied, balanced diet. Here are 4 vegetarian baby recipes you may like to try.

Broccoli & Cauliflower Cheese
(from 7 months)

Ingredients:
100g broccoli
100g cauliflower
100g potato
200ml milk
50g cheddar cheese, grated
1 pinch black pepper

Prepare the vegetables: peel and cube potatoes, cut broccoli and cauliflower into florets. Place vegetables in a saucepan with the milk, then simmer for about 10 minutes until tender. Remove from the heat and add cheese and pepper until melted.

Sweet Potato & Lentils
(from 7 months)

Ingredients:
200g split red lentils
½ sweet potato
1 carrot
½ leek

Prepare the vegetables: dice the potato and the carrot, slice the leek. Place the vegetables in a pan with the lentils and 300ml water and simmer for about 1/2 hour until everything is tender. Add more water if necessary. Puree or blend until smooth and serve.

Pasta & Veggie Sauce
(from 10 months)

Ingredients:

1 onion
1 carrot
1 courgette
1 red pepper
100g mushrooms
400g tomatoes (canned)
2 tbsp olive oil
1 pinch oregano
200g pasta (fusilli, penne)

Prepare the vegetables: finely chop onion, carrot, pepper and mushrooms. In a large saucepan, fry the onion in the oil over a medium heat for 3-5 minutes until it turns glassy, then add carrot and fry for another 5 minutes. Add the rest of the vegetables and cook for another 5 minutes. Now add the tin of tomatoes and oregano. Bring to the boil, then reduce the heat and simmer for 10 minutes until the vegetables are tender. Stir into perfectly cooked pasta and serve warm, but not too hot.

Oatcakes & Veggie Dips
(from 11 months)

Pumpkin Dip:
250g cream cheese
½ butternut squash
½ red pepper
1 tsp tomato puree
½ tsp olive oil

Cut the squash into cubes and put into a roasting tin with the red pepper, then bake for 20 minutes in a hot oven (220C) until soft. When cooled, peel off the skins and chop finely. Put in a blender with the cheese, tomato and oil and blend until smooth. Serve with plain oatcakes.

Avocado Dip:
250g cream cheese
½ avocado
2 tpsp cooked, mashed peas
Mint to taste (optional)

Whisk all ingredients together until smooth, then serve with plain oatcakes.

Article provided by Mike James, an independent content writer working together with Harmony at Home, the nanny and childcare specialists.

Cookbook Review: The Best 30 Minute Vegetarian Recipes

March 9, 2016 By Joi Sigers

The Best 30-Minute Vegetarian RecipesIf you’re looking for great vegetarian recipes, here’s a cookbook you’ll want to add to your collection. The Best 30-Minute Vegetarian Recipes by Marie-Claude Morin is as perfect for vegetarians as it is the individual who simply wants to replace a couple of meaty meals each week with healthier meals.

Gourmet results — quickly, easily and with a minimum of ingredients and steps.

The rich, varied and delicious vegetarian recipes in this easy-to-use cookbook can be prepared in 30 minutes or less. The ingredients are readily accessible and provide a wonderful range of choices and combinations that will appeal to the whole family, both occasional vegetarians and those who have adopted the lifestyle completely.

Most of these quick and easy-to-prepare recipes are also low fat and low sugar, which further enhances their health benefits. Among the 150 recipes are meals to suit every taste and occasion, from hearty and delicious breakfasts and lunches to main meals suitable for entertaining. The foolproof recipes are arranged in the following categories for easy access:

Starters, salads and snacks
Soups
Pasta and grains
Beans, lentils and tofu
Sides
Desserts

Packed with epicurean delights, The Best 30-Minute Vegetarian Recipes will appeal to dedicated vegetarians and meat-eaters alike.

{Review Continued Below…}

The Best 30-Minute Vegetarian RecipesRecipes Include:

Fava Bean Dip
Wild Rice Salad
Sunny Side Up Western Sandwiches
Pineapple Muffins
Corn Soup
Lentil Soup
Greek Salad
Chile sin Carne
Sweet Potato Muffins
Bean Dip
Polenta Cakes
Feta Cheese Bites
Spaghetti Sauce
Divine Salad
Guacamole
Hint of Orange Salad
Banana Honey Fritters
Two Color Potatoes
Swiss Chard Gratin
Cilantro Salsa
Lemony Artichokes
Asian Salad
Asparagus in Vinaigrette
Many more!

The recipes are fun, easy, and highly creative. I’m really enjoying this great cookbook and am sure you will, too. A few of the recipes I was most excited about were the Lemony Artichokes, Asparagus in Vinaigrette, and Cilantro Avocado Salsa because I’m ALWAYS on the lookout for fresh ways to fix/serve artichokes, avocados, and asparagus. Ever notice how some of the most delicious foods in the world begin with A?

I was also especially anxious to try the Cilantro Salsa, which was perfect.

This one is a must have whether you are a vegetarian or not.

See The Best 30-Minute Vegetarian Recipes for more information.

I was sent a review copy of this cookbook, but the opinions expressed are completely my own.

Also See:

Easy Gluten Free Vegetarian Mexican Pizzas

July 22, 2014 By Joi Sigers

There are countless reasons to love this Gluten Free Mexican Pizzas recipe – they’re quick, easy, and very inexpensive to make. I also love the fact that they’re ideal to make for just about anyone – because, while they’re gluten free and vegetarian, anyone and everyone loves them.

They’re that delicious.

Gluten Free Mexican Pizzas

1 (16 oz) can refried beans
1 (4 oz) can chopped green chiles
1/4 tsp. garlic powder
1/4 tsp. ground cumin
1/4 tsp. chili powder
dash of Kosher salt
8 – 10 Corn Tortillas (I use white corn tortillas)
Pace Picante Sauce (or your favorite Salsa)
Shredded Cheddar Cheese
Your favorite toppings: green onions, sweet onions, jalapenos, diced green pepper, black olives…

You can make these pizzas in the oven OR on the stove, in a skillet. The latter’s pretty convenient in the summer months if you don’t want to heat up your kitchen. I’ve made these both ways and honestly don’t have a clear-cut favorite. I will say this, though, for whatever reasons, using a skillet seems to draw out more of the delicious corn flavor from the tortillas.

If you’re using an oven, preheat it to 400 degrees.

In a small bowl, combine the beans, chiles and spices. you could also throw in a little diced jalapeno if you’re brave enough.

Oven Method: Place tortillas on a large baking sheet. Spread with the bean mixture, to within 1/2 of the edges. Top with another tortilla, gently pressing down. Spoon Pace Picante Sauce or salsa over the top, then sprinkle with cheese and your favorite toppings. Bake at 400 for 10 – 15 minutes or until cheese is melted.

Stove Top: Toast tortillas (two at a time, side by side) in a skillet. Spread one of them with the bean mixture and top with second toasted tortilla. Spoon Picante Sauce or salsa over the top and sprinkle with cheese and your toppings. Put each pizza back on the skillet cover, and heat on low until cheese is melted.

Use a pizza cutter to cut each pizzas into fourths. Serve with a salad or tortilla chips and you have a quick, easy, budget-friendly, and delicious meal.

Picante Sauce or Salsa? Either is delicious – but I’m a sucker for Picante Sauce for the simple fact that it’s sweeter. I actually prefer to mix things up and alternate between Picante and salsa.

Toppings: Use however much or however little you want – you call the shots. My favorite toppings for these pizzas are black olives and green onions but feel free to use any type of pepper that catches your eye. Finely shredded lettuce, finely chopped tomatoes and a dollop of sour cream are also great additions after the pizzas have come out of the oven or off of the stove.

Gluten Free Corn Tortillas and Pace Picante Sauce

Chickpeas, Kale, and Garlic.. Oh My!

February 6, 2014 By Joi Sigers

Chickpeas, Kale, and Red (Purple) Onion Salad

A few days ago, my stomach let me know that it was time for a quick lunch break. Since I work from home, I have the luxury of setting my lunch clock internally. I knew I wanted something fresh, healthy, filling, and (since I had plans for a big supper) light in the calorie department.

I came up with a Chickpea and Kale Salad that was as delicious and filling as it was healthy. I added a little red onion. Little secret: when no one else is around, I call them purple onions because… well, they aren’t red anymore than I am. They are, however purple. The fact that this is something I take issue with probably tells you everything you need to ever know about me.

I’m certifiable… I’ve just yet to be certified.

Let your love for each ingredient – and your own personal taste – guide you with the amounts of each ingredient. For that matter, feel free to add to the list.

I chose the following:

Fresh Kale, cut into small pieces
Chickpeas, drained and rinsed
The juice of one lemon, along with a little lemon zest to keep things pretty
A couple of red onion rings
Very finely minced garlic
Freshly ground pepper
A tiny amount of sea salt
A splash of Extra Virgin Olive Oil

It was darn good, which I pretty much expected because I love each ingredient with a particular passion. However, I honestly didn’t expect it to be so filling. I couldn’t even eat my entire salad. I put a lid on the leftovers and saved it for later.

The combination of chickpeas and kale was out of this world. The splash of lemon made it all come together beautifully.

Health Benefits of Chickpeas

Chickpeas are more than just a cute face – although they are pretty darn cute at that. They’re filling, fun to cook with, and have a great flavor. But there’s more. Garbanzo Beans (or Chickpeas) are a great source of fiber and are known to help lower cholesterol and improve blood sugar levels. Just 3/4 cup of chickpeas daily can reduce your risk of heart disease by helping to lower LDL (bad) cholesterol levels.

Throw chickpeas into tossed, bean, or pasta salads and soups for extra nutritional value, texture, and flavor. Making hummus is another perfect way to enjoy chickpeas.

I may be an extreme chickpea fanatic, but I enjoy them as a snack all by themselves. I drain them, rinse them, and pop them in my mouth like popcorn. So good!