Kale Pad Thai

This recipe is to die for!!! Absolutely!!! This uses a spicier version of Happy Herbivore's Cheater Pad Thai Sauce. It was inspired this evening by a craving for Pad Thai and the need to use 2 bunches of kale in my refrigerator. I seriously ate 2 huge plates full!!  

Prep Time: ~20 min

Ingredients (Serves 4):

1. 4 cups of raw kale, stems removed, leaves torn into bite-sized pieces
2. 1 x 14oz block of extra firm tofu
3. 1/4 cup Raw Peanuts
4. 1 Serving of Spicy Thai Peanut Sauce
• 2 tbsp warm water
• 2 tbsp Soy Sauce
• 2 tbsp "Naturally More" Smooth Peanut Butter with flax seed
• 1 tbsp "Huy Fong" Sambal Oelek Chili Paste
• 1/4 tsp garlic powder
• 1/4 tsp ground ginger
• 1 tbsp "Huy Fong" Sriracha Chili Sauce 

Directions:

Preheat oven to 375° F. Pat-dry tofu using a paper towel and cut into small bite-sized pieces (less than 1" squares). Place tofu pieces on a cookie sheet lined with a Silpat mat, making sure each piece has room around it. I left the tofu in the oven for 20 min, without turning or disturbing it at all. The beauty of the Silpat silicone mat is that it prevents sticking 100%. Line a large stock pot with water, bring to a boil, reduce heat with medium low, add kale and peanuts, a slight sprinkle of salt, and cover. Let kale and peanuts steam in this pot for the next 5-10 minutes checking occasionally to ensure that there is still some water in the pot to prevent burning. Separately, whisk together all the ingredients for the sauce in a small bowl. The warm water helps melt the peanut butter which allows it to blend with the rest of the ingredients. Once the kale and tofu are done, toss everything together, and serve warm. 

This isn't a low-fat salad (it has almost 13 g/serving), but it is definitely a whole foods-based salad. All the fat is coming from natural peanut butter, peanuts and some from the tofu. All in all, it's much better to eat this somewhat rich salad rather than to drizzle your greens with olive oil, even if its EVOO.

Nutrition Facts (Per Serving): Calories 234 (Fat Calories 114)
Total Fat 12.7 g; Carbohydrates 13.7 g; Fiber 4.5 g; Sugars 1.3 g; Protein 17.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Wilted Kale & Peanut Salad

This afternoon, I really wanted some kale and I wanted to try a variation of my usual Wilted Kale and Almond Salad. This is what I came up with on-the-fly and it's a recipe worth sharing. 

Wilted Kale & Peanut Salad

Prep Time: 20 min

Ingredients (2 Servings):

1. 1 large bunch of Kale, stems removed (about 4 cups)
2. 1 Medium Tomato, Sliced
3. 1 oz (approximately, a handful) raw Peanuts 
4. 1 tbsp Naturally More Peanut Butter
5. 1 tbsp Minced Garlic
6. 1 tbsp Miso (Yellow or Brown)
7. 2 tbsp Bragg's Liquid Aminos (or Soy Sauce)
8. Pepper, to taste
9. Hot Sauce, to taste

Directions:

Remove stems, tear leaves in bite sized pieces and rinse in a bowl of water to remove all traces of dirt. Line a deep pot with water, on medium-high heat, add peanuts and garlic and saute for a couple of minutes. Then add remaining condiments to the water and mix well (the miso and peanut butter will need some coaxing with a rubber spatula). Once all the condiments are mixed in the water, add a small amount of kale and fold the sauce over it. Add remaining kale and cover. Reduce heat to medium-low and allow kale to wilt (2-5 minutes, it will turn bright green). Once wilted, remove cover, increase heat to high for a couple of minutes to allow excess liquid to evaporate while folding the kale into the remaining sauce. Remove from heat, transfer to two serving dishes and top with sliced tomato, freshly cracked black pepper and hot sauce. Enjoy!! 

My Assessment:

I've been on a raw peanut kick lately. Overall, this dish had a wonderful Asian flavor to it. If you don't like raw peanuts, use roasted peanuts instead but bear in mind that those have a lot of salt in them. I labelled this dish as 'no added salt' because the miso and soy sauce/liquid aminos provide enough umami.  Also, I used Cholula for some added flavor, but this salad would pair very well with Sriracha. 

Nutritional Facts (Per Serving): Calories 220 (Fat Calories 99)
Total Fat 11 g; Carbohydrates 123.5 g; Fiber 5.9 g; Sugars 2.0 g; Protein 12.4 g

Sautéed Kale & Lentil Joe's

Over the last several days, I've seen a few different pictures for Lentil Burgers and Lentil Joe's on Facebook and was craving something 'lentily' tonight. I also had a bunch of Kale that I wanted to use. I also wanted to make a variation of the Mustard Greens & Balsamic Chick Pea recipe I tried earlier in the week. All in all .. I think I was just really hungry from only having had an early brunch and no late lunch. 

Earlier in the week, Eco-Vegan Gal posted a picture of her Lentil Joe's that will be on the Forks Over Knives page. And I was inspired by a Fatfree Vegan Kitchen recipe which I was trying to make variation. Also, I've been a tester for Happy Herbivore recipes and I've tried this excellent recipe from her (which I can't post because it is copyrighted and not published yet!). I've made, in a past life, a recipe by Post Punk Kitchen which is great. And in my search today, I also came across this gem by Tasty Easy Healthy Green. Of course, as luck would have it, I didn't have all the ingredients for any one recipe, so I mixed and matched and improvised and so the credit for my creation goes to all these lovely folks. 

Sautéed Kale & Lentil Joe's

Prep Time: 30 min

Ingredients (Serves 6):

1. 4 cups of fresh Kale, leaves torn into bite sized pieces
2. 1 cup raw Green Lentils 
3. 1 Medium White Onion, diced
4. 8-10 White Mushrooms, stems removed, sliced
5. 1 large Tomato, diced
6. 1 tbsp Minced Garlic
7. 2 cups water or home-made vegetable broth
8. 2 tbsp Tomato ketchup
9. 2 tbsp Honey
10. 1 tbsp Dijon mustard
11. 6 tbsp Soy Sauce
12. 1/4 tsp Turmeric
13. Salt to taste. 

Directions:

Remove stems form kale leaves, tear leaves into bite-sized pieces and wash the leaves well to remove any traces of dirt. Allow to sit in a colander to drain. Line a deep pot with half a cup of vegetable broth. Turn heat to medium-high. Add garlic and half the soy sauce. As the water comes to a boil, saute garlic until it begins to release its aroma. Then, add the kale to cover the entire surface of the pan. Sprinkle a little bit of salt and allow the greens to wilt to a bright green (3-5 min). Remove greens from the pan with a slotted spoon, allowing them time to drain, and place in a bowl. To the remaining liquid in the pan, add turmeric and diced onion. Allow onion to wilt and then add lentils. If there isn't enough liquid (~1/2 cup) in the pan, add more vegetable broth. Reduce heat to a simmer and cover to allow lentils time to cook (~10-15 min). After about 10 min, check the lentils and if they're about done, add mushrooms and more vegetable broth, if needed. Cover and cook until mushrooms are tender and lentils are done. Once lentils are done, turn heat to medium high to allow excess liquid to evaporate in these last few minutes as you add the final flavorings. Add tomato, mix well, allow to wilt and blend with the lentils. Now add the remaining ingredients  (ketchup, honey, dijon mustard, soy sauce and salt to taste). Cook for a couple more minutes until the consistency is dry, yet sloppy, enough to resemble Joe's. Serve over a bed of Sautéed Kale or assemble the kale and lentils in a Sloppy Joe sandwich.  

My Assessment: I loved it both ways. A great way to get greens! As I predicted a few days ago, the FFVK recipe works great with Kale and the chickpeas were well substituted with lentils.  

Nutrition Facts (Per Serving)*: Calories 187 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 36.5 g; Fiber 6.9 g; Sugars 10.5 g; Protein 12.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary a lot.

* Nutrition facts are provided for the 'Bed of Kale' option, without the bun, for the same reason.

  

Indian Spiced Chickpeas w Chunky Tomatoes & Kale

This is my version of the Happy Herbivore recipe - Indian Spiced Chickpeas with Kale - from Everyday Happy Herbivore. I find that I like Kale better with a slightly tart ingredients such as lemon juice, tomatoes or even orange juice. I like the original HH recipe, but I like my modification better. Also, such acidic foods help in absorption of iron from food sources (see here) so adding tomatoes is a win-win. 

Rugratized Indian Spiced Chickpeas w Chunky Tomatoes & Kale

Prep Time: 20-30 min

Ingredients (Serves 4):

1. 2 x 15 oz cans of Chickpeas (rinsed in running water, and drained)
2. 1 x 15 oz can of Hunt's Diced Tomatoes (No Added Salt)
3. 3 cups Kale, coarsely chopped (or use baby kale). 
4. 1 Large Red Onion, julienned (thickly).
5. 2 tbsp Ginger-Garlic Paste
6. 1-2 tbsp MDH Chana Masala Spice Mix**
7. 4 cups Home-made Vegetable Broth, or water
8. Salt and Pepper, to taste

Directions:

Line a deep stock pot with water or vegetable broth and add ginger-garlic paste and red onion. Once the onion becomes translucent, add kale and diced tomatoes, cover and cook for a few minutes to allow Kale to wilt. Now, add chickpeas, and the chana masala mix and the rest of the vegetable broth. Cover and simmer for 10 minutes on medium-low. Serve garnished with freshly cracked pepper, over steamed rice. 

Nutrition Facts (Per Serving)*: Calories 247 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 46.8 g; Fiber 3.3 g; Sugars 12.5 g; Protein 12 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

** Chana Masala is a spice mix prepared and sold in India which is used specifically for chickpea dishes. It is a spicy smoky ground blend of cilantro seeds, dry young mango, pomegranate seeds, chilli peppers, cumin, dried musk melon, black pepper, black salt, fenugreek leaves, cloves, mint, nutmeg, dry ginger, cinnamon, Indian bay leaf, cardamom, ammomum (black cardamom) seeds, caraway and mace. Since I don't have a few of these ingredients, I always keep a pack of MDH Chana Masala on hand. Works like a charm every time!! 

Asian Spiced Wilted Kale Salad w Onions and Mushrooms

Here's another variation of my Wilted Kale Salad recipe. This one is spicy and amazing! It uses a Sweet Red Asian Chilli Sauce. I used "Huy Fong" Sambal Oelek Chili Paste which is super spicy (to me!).

Asian Spiced Wilted Kale Salad

Prep Time: 5-7 min

Ingredients (4 Servings):

1. 1 bunch of Kale, stems removed, and leaves coarsely chopped (about 4 cups)
2. 1 medium Yellow Onion, julienned (about 2/3 cup)
3. 1 cup quartered Cremini mushrooms
4. 1 tbsp Ginger-Garlic Paste
5. 1 tsp Rice Wine Vinegar
6. 1 tbsp Asian Chilli Sauce (Huy Fong Sambal Oelek Chili Paste) 
7. Salt and Pepper, to taste.

Directions:

Rinse kale in cold water, drain and set aside. Line a large skillet with water. Add ginger-garlic paste and rice wine vinegar. As soon as the water begins to boil, add the julienned onions and cremini mushrooms. Toss well and add Kale. Cover, reduce heat to medium low. Within a couple of minutes, the kale will turn bright green and begin to wilt. Keep covered for 2 additional minutes. Remove lid and and the chilli paste. toss really well. Transfer to a salad bowl, garnish with freshly cracked black pepper, and add salt (to taste). Serve warm.

Nutrition Facts (Per Serving ): Calories 51 (Fat Calories 5)
Total Fat 0.5 g; Carbohydrates 10 g; Dietary Fiber 1.9 g; Sugars 1.1 g; Protein 3.0 g

Tomato & Kale Miso Soup

Those of you who follow my blog regularly probably know already that I've been under the weather the past few days (Sinus infections suck!).  I started the day out so-so but felt significantly better as the day went by. My throat was still sore so I decided to make a rather simple Miso Soup for dinner tonight. I've made it before (see Cremini Miso Soup) and this one is a slight variation on that recipe.  To be quite honest, every miso soup recipe is a slight variation of the last recipe you used. It's just that good :)

Tomato & Baby Kale Miso Soup

Prep Time: 15 min

Ingredients (Serves 2):

1. 2 large Tomatoes, diced
2. 6 White Mushrooms, sliced thinly
3. 4 cups Baby Kale (~6 oz)
4. 6 cups Water or home-made vegetable broth
5. 4 tbsp Low-Sodium Soy Sauce
6. 1 tbsp Rice Wine Vinegar
7. 1 tbsp White or Yellow Miso
8. Salt (probably won't need any), to taste
9. Black Pepper, freshly cracked, to taste

Directions:

In a large stock pot, bring tomatoes, broth, mushrooms and kale to a rolling boil. Add soy sauce and rice wine vinegar. Turn off heat and mix everything well together. Allow the soupy broth to cool for a couple of minutes and then add miso and stir in really well to dissolve. Let sit for another minute or so and then mix in again to dissolve miso. Taste test for salt (with the miso and soy sauce you probably won't need to add any). Garnish with lots of freshly cracked black pepper. Enjoy with freshly baked bread or crackers. 

Miso Soup

My Assessment: Perfect brothy peppery soup for a sore throat! Did you know that Miso is a nutritional powerhouse? During the aging process, basic nutrients in soybeans (or barley, or brown rice) are broken down into their simpler forms. It is packed with amino acids and vitamins and minerals. It is an excellent source of iron, calcium, potassium, B vitamins and protein. It includes all the essential amino acids and is often considered a source of complete protein. Miso also facilitates the body’s absorption of calcium and magnesium. Along with miso, the tomatoes gave it an extra tartness which worked well with the baby kale! And Tony, who swears that he hates kale, lapped up his large serving :) with gusto!!! (wink! I didn't tell him he was consuming kale!)

Nutrition Facts (Per Serving)*: Calories 107 (Fat Calories 8)
Total Fat 0.9 g; Carbohydrates 20.0 g; Fiber 4.3 g; Sugars 7.0 g; Protein 7.7 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Shredded Kale w Almonds

Kale ... aah!!! I still don't believe how much my body craves it after going without it ... even every couple of days. I had one bunch in the fridge already and I bought another bunch of dinosaur kale and a box of baby kale at the store last night. I hadn't had any kale at all in the last couple of weeks as I was travelling on business and kale isn't big on restaurant menus ;) so I was feeling greedy. I decided to adjust/modify my previous Garlicky Kale recipe to make it easier to eat. In the past, whenever I've made kale I've simply torn the stems away from the leaves and used is as it - coarsely torn and in some pretty large pieces. Unfortunately that makes it a rather 'ungraceful' dish to eat. 

Shredded Kale w Slivered Almonds

So today, I decided to shred my kale to make a more 'eater-friendly' version. Shredding salads and greens has definite nutritional advantages over eating them whole. While the act of chewing the leaves does help breakdown the cell walls, none of us really chew as well as we should, and often portions of leaves are swallowed whole. Fresh shredding of greens, and even other veggies (i.e. its not the same as buying shredded lettuce of cabbage), allows us to cut and expose a lot more of the cellular contents and that releases lot of enzymes and nutrients that may otherwise not be readily released. 

Prep Time: 10 min

Ingredients (2 Servings):

1. 2 cups fresh Kale
2. 2 tbsp Slivered Almonds
3. 1 tbsp Minced Garlic
4. 2 tsp Red Pepper Flakes, to taste
5. 1 tsp Deggi Chilli Powder
6. Salt, to taste
7. 1/4 cup water, as needed.

Directions:

Shredded Kale

Wash kale well to remove any dirt and then remove the thick stems. Using a food processor (shredder or slicer attachment) shred kale just before you're ready to prepare this dish. Because some of the enzymes and nutrients exposed by shredding can be labile to oxygen or air ... you will lose nutritional value while it sits on the counter after shredding. In a skillet on medium heat, add a thin layer of water, and add garlic, red pepper flakes and deggi chilli powder. Mix well and once garlic is fragrant, add shredded kale and slivered almonds. Toss well. Add a splash of water and cover and allow to simmer on very low heat. Stir every few minutes (adding splashes of water, as needed to prevent drying) until the leaves turn dark and wilt. Serve warm as a side dish. Garnish with hot sauce (I used Cholula).  

My Assessment: Loved it even more than my original recipe and this was so much more easy to eat!!!

Nutrition Facts (Per Serving with Almonds): Calories 81 (Fat Calories 34)
Total Fat 3.8 g; Carbohydrates 10.7 g; Dietary Fiber 2.7 g; Sugars 0.6 g; Protein 4.0 g

Saag Tofu

Whenever I talked to non-Indian friends about Indian cuisine, I've heard rave reviews of Palak Paneer  or Saag Paneer (Curried Pureed Spinach with cubes of fresh cheese). I grew up eating a much healthier version of this dish at home in India, and have always thought the restaurant versions are too greasy. My version today, is 100% plant-based, with no added fat at all and is high on plant-based protein with the addition of Tofu instead of paneer. I've posted a recipe before, which I affectionately called my Lazy Saag Tofu. Today's recipe is a modification of the original, with less spices and it tasted amazing. 

Saag Tofu over White Rice

Prep Time: 30 min

Ingredients (6 Servings):

1. 1 x 12 oz bag of frozen Cut Leaf Spinach (~2 cups or so)
2. 1 cup of fresh Kale
3. 1 x 15 oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
4. 1 Medium Red Onion, diced
5. 1 x 14 ox block of Firm or Extra Firm Tofu
6. 1 tbsp Minced Garlic
7. 1/4 tsp Turmeric
8. 2 tsp Cumin Powder
9. 2 tsp Ground Mustard Powder
10. Salt to taste

Directions:

Line a pot with water and add garlic. Saute for a couple of minutes and add onion. As the onion turns translucent, add spinach and kale and tomatoes, bring to a boil. Reduce heat and simmer for 10 minutes. During this time, as the spinach is simmering, stir in turmeric, cumin and mustard. In a separate pot, boil rice (brown or white, although I prefer White Basmati with this dish), drain and set aside. Once the spinach has wilted down and the tomatoes begin to disintegrate, turn off heat, and blend everything together to a smooth paste using a stick blender, or you can use a jar blender as well (the latter is of course more tedious and more messy!). Once well blended, add salt to taste and then do a taste test for spices and if needed add more cumin and mustard. Turn the stove back on (medium heat) and cover the pot with a lid - pureed spinach spatters very badly and can burn if the spatter makes contact with your skin. As the spinach sputters and simmers, cut a pressed block of tofu into bite-sized pieces. Carefully remove the lid and add tofu, gently folding the spinach with the tofu (if you're too rough, the tofu will crumble). Cover and simmer everything together for another 5-10 minutes. Turn heat off and let the pot sit for a couple of minutes to allow the sputtering to stop before removing the lid. Do a quick taste test for salt. Serve hot over steamed/boiled rice. 

My Assessment: Loved it!! The inclusion of kale gave it more robust, and less-grassy flavor. I really like using mustard powder in this recipe vs the usual Indian spices (Coriander, Garam Masala etc.). 

Nutrition Facts (Per Serving): Calories 113 (Fat Calories 32)
Total Fat 3.6 g; Carbohydrates 8.9 g; Fiber 2.7 g; Sugars 1.6 g; Protein 9.1 g

Spicy Garlicky Kale w Slivered Almonds

A good friend of mine reminded me how hesitant I was until a few months ago to even try kale :) This quick and easy recipe goes out to her because I think it is inspired by her original recipe (she uses a couple of other spices and olive oil).

Spicy Garlicky Kale w Slivered Almonds

Prep Time: 10 min

Ingredients (2 Servings):

1. 2 cups of fresh kale
2. 1 tbsp Minced Garlic
3. 2 tbsp Low-Sodium Soy Sauce
4. 1/3 tsp Smoked Chipotle Pepper (powder)
5. 2 tbsp Slivered Almonds (optional)
6. Salt and Pepper, to taste

Directions:

Line a skillet with water, heat to medium high, and and add garlic, soy sauce and Chipotle chilli pepper powder. Add kale on top and cover. Reduce heat to medium low and allow the kale to wilt. Typically for my wilted kale recipes, I tend to only cook it through until it turns dark green, but for this recipe I like the kale to be cooked down and tenderized. After about 5-7 minutes, uncover, toss well, turn heat to medium high to allow any excess water to evaporate. Serve topped with slivered almonds and garnish, as needed with additional salt and freshly cracked black pepper. This serves as an excellent side dish for any kind of meal, and even as a warm side salad. 

Spicy Garlicky Kale w Slivered Almonds

Nutrition Facts (Per Serving with Almonds): Calories 79 (Fat Calories 31)

Total Fat 3.4 g; Carbohydrates 10.4 g; Dietary Fiber 2.2 g; Sugars 1.3 g; Protein 4.7 g

Curried Kale Salad

Ummm Kale :) !!! When Tony is out, or when he's got dinner plans, I always plan for Kale. It's something he won't touch and if he's not eating dinner at home, I don't have to feel guilty about making something he won't/can't eat!! Tonight, I tried a Curried Kale Salad. 

Curried Kale Salad w Corn & TVP

Prep Time: 20 min

Ingredients (2 Servings):

1. 1 bunch Kale, leaves torn and stems removed (about 4 cups)
2. 1 cup frozen Sweet Corn
3. 1/2 cup Brown Basmati Rice
4. 1/2 cup TVP Chunks
5. 4 tbsp Canned Crushed Tomatoes
6. 1 tbsp Garlic
7. 1 tsp Cumin Seeds
8. 1 tsp Ground Coriander seeds
9. 1" pc of Cinnamon stick
10. 3 small Bay Leaves
11. 2-3 Cloves, whole
12. Salt and Pepper, to taste
13. 1/4 cup Mrs. Renfro's Hot Jalapeno Green Salsa.

Directions:

Curried Kale Salad w Corn & TVP

Boil brown rice in ample amounts of water, drain and set aside. Do the same for TVP. Feel free to use Seitan instead as well. In a deep stock pot, big enough to hold 4 cups of kale, add crushed tomatoes and all spices. Saute for a couple of minutes and add a splash of water, if necessary. Once the spices release their aroma, add TVP or Seitan chunks and mix well. Add another splash of water and saute for a couple of minutes. Then add corn, mix well and layer kale on top. Reduce heat to medium low and cover. Allow kale to wilt (about 5-7 min, it will turn dark green). Add rice to this mix, toss everything really well together, add salsa and give another mighty toss. Taste test for salt/pepper or more salsa and serve warm. 

My Assessment: I seem to love all things kale. So I'll let you be the judge of this one. It was amazing and quite filling as well. I made this into 2 huge helpings, but it could easily be 3 or even 4, if you had a bowl of soup or something else with it. My second helping is sitting in the fridge for lunch tomorrow. Yum!

Nutrition Facts (Per Serving): Calories 403 (Fat Calories 24)
Total Fat 2.7 g; Carbohydrates 76.0 g; Dietary Fiber 11.1 g; Sugars 9.2 g; Protein 22.7 g

Kale-Loaded TVP Tacos

All day today I was thinking about how I was going to use the big bunch of Kale I had sitting in the fridge ..!! Yes .. you can stop laughing now ... I am indeed that nutty that I was dreaming about Kale!! On the way home, my food thoughts began to stray and I started thinking about crunchy tacos!! What could be better than combining both my food fantasies ... 

HH TVP Tacos with Kale

Adapted from: Happy Herbivore TVP Taco Meat

Prep Time: 20 min

Ingredients (6 servings):

1. 2 cups TVP (rinsed and drained in fine-mesh strainer)
2. 4 tbsp A1 Steak Sauce 
3. 4 tbsp Low Sodium Soy Sauce 
4. 2 tsbp Nutritional Yeast
5. 4 tbsp Onion flakes 
6. 4 tsp Chili powder 
7. 2.5 tsp Garlic Powder 
8. 2 tsp Ground Cumin 
9. 1 tsp hot sauce (to taste) 
10. 3 cups of Kale (fresh, stems removed)
11. 1 small tomato, diced
12. Corn Tortillas/Taco Shells (2 per serving)
13. Salt & Pepper to Taste

Directions:

Combine all the dry ingredients/spices in 1.5-2 cups of water using a whisk. Pour everything into a large skillet (the largest you can find with a lid). Add rinsed and drained TVP to this liquid and stir to combine everything together; simmer for 5 minutes until almost dry. Layer kale over the TVP, cover, reduce heat to medium and allow the kale to wilt (5-7 minutes).  Uncover, toss everything together and allow excess water to evaporate (another 5-7 minutes). 

Kale Loaded Tacos

While the kale and TVP is cooking, preheat oven to 350 F and place corn tortillas on an inverted muffin pan. Roasting regular corn tortillas for ~8-10 minutes in this manner makes great home-made taco shells that are baked, and not fried. They don't always have the perfect shell shape but they're pretty close and each one is unique :) !! Allow taco shells to cool for a few minutes after you remove them from the oven. Load up with TVP-Kale mix, sprinkle diced tomatoes on top and garnish with a sprig of cilantro. Umm Umm Good!

Nutrition Facts (Per Serving)*: Calories 204 (Fat Calories 10)

Total Fat 1.1 g; Carbohydrates 29.1 g; Dietary Fiber 9.1 g; Sugars 6.5 g; Protein 21.9 g

* Nutrition facts are provided without the taco shells as calorie content can vary by size and brand.

King Kale Pilaf

I've been looking for some different kale recipes recently and today I decided to adapt one of the interesting ones I've found recently. Being Indian, and being the daughter of a Rice-loving North Indian man, I have  always considered a warm Basmati Pilaf, or Pulao as we Indians call it, to be the ultimate comfort food. Today's recipe uses close to 8 cups of chopped Kale, for 1 cup of White Rice. With that much kale, it deserves to be called King Kale Pilaf!

King Kale Pilaf!

Adapted from: Tasty Palettes - The Colour Purple

Prep Time: 20-30 min

Ingredients (4 Servings):

1. 1 cup White Basmati rice
2. 8 cups Kale (stems removed, leaves chopped fine)
3. 1 Medium Red Onion, diced
4. 1/2 cup Frozen Peas
5. 1/2 cup Frozen Corn
6. 1 tbsp Cumin seeds
7. 2-3 pcs Cloves
8. 2-3 pcs Green Cardamom
9. 2-3 pcs Black Peppercorns
10. 2-3 pcs Black Cardamom
11. 2-3 pcs Bay Leaves
12. 1 tsp Deggi Chili Powder
13. 1-2 tsp Garam Masala
14. Salt and Pepper, to taste

Directions:

Boil rice in an ample amount of water, drain and set aside. Line a deep pot with water or home-made vegetable broth and add onions. Once onions become translucent, add whole spices and saute for a couple of minutes until the aromas are released. Sprinkle a little bit of salt, mix and add corn and peas. Mix well. Then add kale in small increments and fold the vegetables and spices into the kale until everything is well incorporated. Simmer until the kale reduces in volume (about 7-10 minutes). Once most of the water is evaporated, add rice, fold everything together and garnish with garam masala and fresh cilantro leaves. Serve warm. 

My Assessment: I really liked this dish. Sauteing the kale tenderizes it immensely. The whole  spices gave it a subtle flavor without the heat and I loved how much fiber I was consuming with each bite and it almost made up for the fact that I made this pilaf with white rice :)

Nutrition Facts (Per Serving): Calories 283 (Fat Calories 14)

Total Fat 1.5 g; Cholesterol 0 g; Carbohydrates 60.8 g; Dietary Fiber 5.7 g; Sugars 3.6 g; Protein 9.8 g

Soup of Baby Kales w Potatoes & Chickpeas

Little did I know, when I started this journey 13 months ago that I would grow to love the heartiness of kale. I was never a fan of tough greens and to be perfectly honest, I am still not a fan of raw kale. There are recipes for massaged kale which apparently allow it to lose some of its toughness, but I've never tried making those ... mostly because I'm lazy and also because I'm perfectly happy eating baby spinach in my salad - seven days a week. This soup, comes together in 20-30 minutes, in one-pot, and is loaded with more than 2 pound of greens. I added Seitan and Chick Peas for protein and a potato for starch. 

Soup of Baby Kales w Potatoes and Chickpeas

Prep Time: 20-30 min

Ingredients (Serves 4): 

1. 1 lb Baby Kale (whole)
2. 4 Heads of Baby Bok Choy (~1.1 to 1.2 lbs), sliced
3. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
4. 1 Russet Potato, diced into small pieces
5. 8 Dry Sun-dried Tomatoes (I buy the Whole foods 365 brand), sliced/diced.
6. 8 oz Cubed Seitan
7. 1 tbsp minced garlic
8. 1 tsp Lawry's Seasoned Salt
9. 1 tsp Cumin
10. 3 tsp Bragg's Liquid Aminos (or Low-Sodium Soy Sauce) 
11. 3 tbsp Nutritional Yeast
12. 6-8 cups of Water, or home-made (no-added-salt) Vegetable Broth
13. Pepper, to taste. 

Directions: 

Line a deep pot with water or vegetable broth and add garlic and seasonings. Once the garlic releases its aroma, add remaining ingredients (except nutritional yeast), bring to a boil and simmer until greens are wilted and potatoes are tender. Mine took about 27 minutes because I added the potatoes last. I only used liquid aminos because I'm trying to finish up my trial bottle. In my opinion, it is very salty. I prefer low-sodium soy sauce. Neither adds any substantial calories so nutritional content remains the same. Sodium content does vary. Once the potatoes are tender, add nutritional yeast and boil for a minute or two. Serve with freshly cracked black pepper. 

My Assessment: I love this soup because it is a very nutrient dense meal, for being only 300 calories. Each serving provides a whopping amount of food, 11 g of fiber and almost 28 g of proteins. The addition of the tomatoes and sun-dried tomatoes together gave the broth a slight 'sweet & sour' flavor which worked perfectly with the kale. Great for leftovers too. 

Nutrition Facts (Per Serving)*: Calories 291

Total Fat 3.3 g; Cholesterol 0 g; Carbohydrates 44.3 g; Fiber 11.1 g; Sugars 13.1 g; Protein 27.7 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Kale Migas

Migas (pronounced 'miyas') or quite literally "Crumbs" is a very Tex-Mex dish that is very popular across the state of Texas. While I've never made it at home since moving to Ohio, it was one of my favorite dishes during my years in Austin, TX (Kerbey Lane Cafe has the best in the whole city, and they have a vegan  tofu scramble version too!!). After going plant based, I came across the Engine 2 recipe - but just never got around to making it. I don't think I've ever known anyone who liked Tex-Mex cuisine to not like Migas. 

Traditionally, migas were a way of using stale tortillas. It is a breakfast dish consisting of scrambled eggs mixed with strips of corn tortillas; the moisture from the eggs and other condiments softens the stale tortillas and adds the carbs to this breakfast dish. The meatless version includes (along with eggs) diced onions, sliced chile peppers, diced fresh tomatoes, and cheese, plus various spices and condiments (salsa or Pico de gallo). The meaty version often includes a spicy Chorizo along with all the other ingredients. In the restaurant version of migas, the corn tortillas are often deep fried and then cut into strips. My version, of course, is much healthier - I used toasted tortillas, added no butter, and used all plant-based ingredients. 

Kale Migas

I recently came across a plant-based recipe for migas again in Happy Herbivore Abroad - the new cookbook by Lindsay Nixon that was released last month. All day today, and on my drive home from work, I was dreaming of a plate full of migas. When I got home, I was all set to make my dinner when I realized that I didn't have any scallions (because I used them all yesterday) and I had a huge bunch of kale that needed to be used today. Now I'm not one to let a good bunch of greens go to waste, so I compromised ... and oh what a lovely compromise it turned out to be!! 

Prep Time: 20 minutes

Ingredients (4 servings): 

1. 1 batch of HH Tofu Scramble
2. 1 medium Tomato, diced
3. 1 Bunch Kale, stems removed, leaves torn into bite-sized pieces (about 2 cups)
4. 4 Corn Tortillas, cut into 1 cm strips, about 3 inches long
5. 1 tbsp Goya Recaito Cilantro Cooking Base (optional)
6. Salsa, to taste
7. Salt and Pepper, to taste

Directions:

Line a large stock pot with water, bring to a boil and add rinsed kale to the pan. Cover and let the steam from the water wilt the kale. Drain and set aside. Preheat oven to 375 F. Place tortilla strips on a baking sheet in a single layer and toast until crisp. Transfer to a cold plate and set aside. In a skillet make the HH Tofu scramble recipe according to the recipe directions. Once ready, add the cilantro cooking base and kale and mix well. Allow all the water to evaporate. Then add tomatoes, give it a quick toss and then add the toasted tortillas and give another toss. Transfer to a serving dish, garnish with fresh salsa or pico de gallo and serve warm.  

HH Tofu Scramble & Kale Migas

My Assessment: I love to eat, and I love my cooking (LOL!). But seriously, the addition of kale to the basic tofu scramble dish added a crunch to the scramble and the inclusion of tomatoes and salsa added just the right amount of acidity to make the kale yummy. My only disappointment today was that I had only 1 lb of tofu at home, so I could only make a single batch of HH Tofu Scramble. The dish tasted amazing, but my ratio of Kale to Scramble was off just a tad.  I am still so excited for lunch tomorrow ... leftovers :)

Nutrition Facts (Per Serving): Calories 175

Total Fat 3.8 g; Cholesterol 0 g; Carbohydrates 23.2 g; Fiber 5.1 g; Sugars 2.8 g; Protein 15.2 g

Baby Kale & Chickpeas

It is amazing to me that at this time last year, I sincerely believed, with all my heart, that God intended Kale to be bunny food. And now, I eat it several times a week, in various different dishes. Today, I decided to make a quick dinner with Kale and Red Lentils. I thought I was reaching for a can of diced tomatoes and it wasn't until the can was already moving on the electric can opener that I realized that in my absentmindedness - I had opened a can of chickpeas instead. Oh well, slight change of plans. Kale and Chickpeas are now on the  dinner menu! 

Baby Kale & Chickpeas

Prep Time: 20 min

Ingredients:

1. 2 x 15 oz cans of Chickpeas (about 2.5 cups of boiled chickpeas) 
2. 6 oz of fresh Baby Kale (1 small box of pre-washed greens from the store)
3. 1 can of Hunt's Flame Roasted, Garlic Diced Tomatoes, or 2 large fresh tomatoes
4. 2 tbsp Garlic
5. 3 tbsp 100% Pure Pumpkin Puree (I had leftovers, optional)
6. 1 tsp Roasted Cumin powder
7. 2 tsp Garam Masala
8. 2 cups of water, or vegetable broth
9. Salt and Pepper, to taste
10. Fresh Cilantro/Coriander leaves for garnish

Directions:

Mix all ingredients (except for garam masala and Cilantro) together in a pan and bring to a boil, simmer for 10 minutes until kale is wilted and ingredients combine together. Or, pressure cook under high pressure for 3-5 minutes. If starting with raw chickpeas, pressure cook for as long as you normally cook chickpeas. Open immediately, mix well. Add garam masala, and garnish with cilantro and serve over brown rice. 

My Assessment: The extra pumpkin puree that I had sitting around gave the dish a faint sweetness which was countered really well by the roasted cumin. I liked it.

Julie Southwell's Tip: Top it off with some Marie Sharp's Habañero sauce. Thank you Julie!! :)

Mushroom & Kale Tacos

If asked, any member of my family, ranging from 3 to 43 years, will say without pause that their ideal meal consists of Tacos. Since going plant-based I've tried to incorporate as many of my veggies into burritos and tacos and tonight's meal was no exception (although I cannot get any of the other 4 people to eat these tacos). I had some leftover Wilted Kale & Onion Salad from earlier in the week. And I saw some fresh mushrooms as I was taking the leftovers out of the fridge. Into a skillet went the sliced mushrooms, with 1 cup of Wilted Kale and Onion Salad and Voila!! 

Mushroom & Kale Tacos

Prep time: 15 min

Ingredients: 

1. 1 bunch of Kale, stems removed and leaves coarsely torn
2. 1 medium Red Onion, julienned
3. 6-8 White button mushrooms, sliced thinly
4. 2 cloves of Garlic, minced
5. 3-4 tbsp Medium Salsa, to taste
6. Salt & Pepper, to taste
7. 4 Corn Tortillas, for taco shells.

Directions: 

Rinse torn kale in cold water, drain and set aside. Slice mushrooms and set aside. Line a large skillet with water. Add garlic and turn heat to medium. As soon as the garlic begins to simmer, add the julienned onions and mushrooms and kale. Cover, reduce heat to medium low. Within a couple of minutes, the kale will turn bright green and begin to wilt. Keep covered for 2 additional minutes. Remove lid and turn heat to high for a couple of minutes to allow the water to evaporate. The kale will however, continue to sweat so the tacos will be a little wet and drippy. I didn't mind that part of it. if you want your tacos really dry, make sure you dry the kale completely. In my opinion though kale doesn't taste as good when it is dry because it is a very fibrous leaf. Prepare taco shells by wrapping in foil and heating in a 350F oven for 5 minutes. Prepare tacos, Garnish with freshly cracked black pepper, and more salsa, as necessary. Serve warm. 

My Assessment: This isn't a dish that looks pretty ;) or appetizing to non-kale lovers :) but it was amazingly delish!!! I enjoyed these tacos with freshly made HH Butternut Squash Soup. I didn't add any additional toppings because this was flavorful enough for me. Optional toppings include freshly diced fresh tomatoes, olives, even fresh sweet corn.

Wilted Kale & Onion Salad

Because I am hypothyroid I avoid eating Goitrogenic foods. As the name implies, these are foods capable of causing Goiter. In layman's terms, these foods affect thyroid gland function by inhibiting synthesis of thyroid hormones, resulting in enlargement of the gland (aka goiter). Some examples include Brussels sprouts, Kohlrabi, Turnips, Rutabaga, Radishes, Cabbage, Kale, and Cauliflower. Cooking at least partially inactivates goitrogenic compounds in these foods so this salad, which uses New Veggie #23 - Kale, is the perfect way of getting the benefits of kale, without the adverse effects of goitrogens.

Wilted Kale & Onion Salad

Prep Time: 5-7 min

Ingredients:

1. 1 bunch of Kale, stems removed, and leaves coarsely torn
2. 1 medium Red Onion, julienned
3. 1 clove of Garlic, minced
4. 2-3 tbsp Medium Salsa, to taste
5. Salt and Pepper, to taste.

Directions:

Rinse torn kale in cold water, drain and set aside. Line a large skillet with water. Add garlic and turn heat to medium. As soon as the garlic begins to simmer, add the julienned onions and kale. Cover, reduce heat to medium low. Within a couple of minutes, the kale will turn bright green and begin to wilt. Keep covered for 2 additional minutes. Remove lid and transfer kale to a salad bowl.  Garnish with freshly cracked black pepper, add salt if necessary and add a big dollop of medium salsa on top. Serve warm. 

Wilted Kale & Onion Salad

My Assessment: I really really like this salad and it is my go-to salad when I have a bunch of kale in the fridge and I'm not feeling like cooking anything even vaguely substantial. I also prefer this salad in cooler months because I've always hated eating a cold salad during that time of year. My body craves something warm and this works every time. I sometimes add other salad veggies to this salad including corn and sweet peppers, but it tastes great with just onions as well. The best part about kale is that it retains its crunchiness even after its been wilted for a few minutes. Enjoy!! 

Seitan Tikka Masala, with Kale

As I've frequently alluded to before, my dear husband only eats 2 items off the menu in Indian restaurants. Dal Makhani and Chicken Tikka Masala. While I've tried a tofu version of tikka masala, I decided a while back that Seitan - New Veggie #36, would be an excellent substitute for chicken. So finally I decided to try it today.  

Seitan Tikka Masala

Prep Time: 20 min

Ingredients:

1. 8oz cubed Seitan
2. 1 bunch Kale, stems removed, coarsely torn
3. 1 can (6 oz) Hunt's Tomato paste
4. ~2 cups Vegetable broth
5. 2-3 tsp Ginger Garlic paste
6. 2 tsp Cumin powder
7. 2 tsp Coriander powder
8. 1 tsp Chili Powder
9. 1/2 tsp Turmeric Powder
10. 2-3 tsp Garam Masala
11. 1/2 to 3/4 cup nondairy milk
12. Salt and Pepper, to taste

Directions:

Seitan Tikka Masala
(pressure cooker version)
Before drying in a skillet for 5-7 min 

In a deep stock pot, add about half a cup of vegetable broth and kale. Bring to a boil and cover for 5 minutes to allow the kale to wilt. Drain kale using a colander and set aside. Save the vegetable broth. Line a skillet (on medium heat) with saved vegetable broth from wilting kale. Bring to a boil and add ginger-garlic paste. As the aromas are released, add all the dry spices and tomato paste. Mix well, adding vegetable broth as needed, to make a thick sauce. Let it simmer for a few minutes before adding nondairy milk; mix well to make the consistency uniform. Lastly, add kale and Seitan cubes and simmer for 5-7  minutes. Garnish with freshly cracked pepper and fresh/dried cilantro. Serve over brown rice. 

Pressure Cooker Directions: Add everything (except the nondairy milk) to the cooker and steam under pressure for 10 min; immediately release steam. Mix well; add non-dairy milk, garnish and serve. If the pressure cooker version is a little soupy (see picture), you may need to dry it in a skillet for a few minutes before adding milk. Both taste just as good; one looks more like the restaurant version of tikka masala :) 

My Assessment: I liked it. T did not try it. I made it in a pressure cooker today and ate a serving for dinner before drying the rest in a skillet for lunches. I don't think Seitan works as a 'great' substitute for chicken  .. because its a so spongy in texture, but overall, even with the kale, I think the dish was very reminiscent of Chicken Tikka Masala :)

Wilted Kale with Onions & Miso

Being hypothyroid, I try to avoid eating some foods in the raw state because they are known to be goitrogenic i.e. they suppress Thyroid gland function. Since I endogenously supplement with thyroid hormone on a daily basis, I think its probably wise to stay away from foods that affect its uptake and overall function. So I typically cook kale and broccoli and cauliflower, all foods that have goitrogenic potential. One of the easiest ways to cook cake in my opinion, is to wilt it. I used Purple Kale today, which is also known as Salad Savoy.

Prep Time: 10 min

Ingredients:

1. 1 bunch of purple kale (New Veggie #23), leaves torn and stems removed
2. 1 medium Red Onion, sliced
3. 1-2 tsp Minced Garlic
4. 1-2 tsp Liquid Aminos
5. 1 tbsp White Miso (New Veggie #35)
6. 1/2 cup Vegetable Broth

Directions: Line a skillet with 1/4 cup vegetable broth and add minced garlic to it. Once the garlic is fragrant, add liquid aminos, mix and add onion and kale. Reduce heat to a medium low, cover and allow the kale to wilt. Meanwhile, in a small bowl, dissolve Miso in the remainder of the vegetable broth and set aside. Once the kale is wilted, turn off heat, mix well and then pour the Miso/Broth mix on top. Give it all a quick toss, re-cover and set aside until ready to serve. 

I served my wilted kale with a fresh batch of Cauliflower Rice and Sautéed Mushrooms. Great dinner tonight!

Wilted Broccoli Rabé w Kale

So after a few days of eating comfort foods like daal-chawal and peas pulao and other tried and tested and true recipes, I tried something new today. New Veggie #31 is Rapini (or  Broccoli Rabé).  I mixed it up with some kale (New Veggie #23) and made wilted greens this evening. The result was quite outstanding, if I may say so myself. 

Prep Time: 15-20 min

Ingredients:

1. One bunch Rapini
2. One bunch Kale
3. 4 cloves of Garlic, diced
4. 1 tsp turmeric
5. 1 tsp mustard seeds
6. 1/4 cup Vegetable broth
7. 1-2 tsp Tamicon, to taste
8. 5-6 leaves of fresh Basil
9. Salt, and pepper to taste.

Directions: Tear large leaves of rapini and kale into smaller pieces. Cut off heads of rapini buds and add to the mix as well. As you get closer to the center of the flowering kale, the leaves and stems get softer and I just kept those whole. Transfer all the greens to a large bowl of water and rinse well and drain. 

Line a skillet with vegetable broth and on medium heat, add garlic, tamicon, turmeric and mustard seeds. Tamicon is basically concentrated tamarind paste, which can be made at home by soaking tamarind pods in water and then squeezing out the pulp and separating it from the seeds and other non-edible parts. Tamarind paste adds a sweet tangy flavor to the dish. If you don't have tamarind on hand, you can use lemon/lime juice as well. Once the broth comes to a boil, and the garlic becomes fragrant, add the greens, cover and reduce heat. Cook until greens are wilted. I like my kale nicely wilted but if you're into eating it raw, make the spice mix in the least amount of vegetable broth and then simply toss the raw kale with the spices. Add chopped basil leaves as a fresh garnish. I love the minty flavor of basil. I served mine with a baked sweet potato and pearl cous-cous.