Keep It Clean….Eat Your Greens!!!
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Got Kale? How about Cabbage? We do at the Lenoir County Farmers Market!! Super healthy greens are in season. Of course, Kale is the Queen, being one of the most nutrient dense foods on our planet! A single cup of kale contains about 33 calories, 6 grams of carbohydrates (2 of which are fiber) and 3 grams of protein. Not to mention that same cup of kale contains 206% of the recommended daily allowance (RDA) of Vitamin A, 684% of the RDA of Vitamin K and 134% of the RDA of Vitamin C. Cabbage may not be the queen, but certainly is a prince. One cup of cabbage contains 22 calories, 2 grams of fiber, and 1 gram of protein, 85% of the RDA of Vitamin K, and 54% of the RDA of Vitamin C.
Head (lol) on down to your local Farmers Market and stock up these healthy greens, to add to your weekly menus!
Chopped Cabbage and Kale
- 6 cups chopped green cabbage
- 3 cups loosely packed, de-stemmed and chopped kale
- ½ medium red bell pepper, sliced
- ½ cup chopped walnuts
- 4 ounces feta cheese, crumbled
- 2 tablespoons extra-virgin olive oil
- Zest of 1 medium lemon
- Juice of 1 medium lemon
- ½ teaspoon kosher or sea salt
- Fresh cracked black pepper, to taste
- In a large bowl, combine the cabbage, kale, bell peppers, walnuts and feta cheese.
- In another bowl, whisk together the olive oil, lemon zest, lemon juice, salt and pepper.
- Pour the dressing over the cabbage mixture and toss to coat. Chill and serve. Serves 4-6.
Apple, Kale and Cabbage Salad
- 4 teaspoon apple cider vinegar
- 1 tablespoon extra virgin olive oil
- 1 tablespoon honey
- ⅛ teaspoon salt
- Pinch of black pepper
- 2 large carrots, scrubbed, peeled and coarsely grated
- 1½ cups head of red cabbage, finely chopped (about 2)
- 2 cups raw kale, finely chopped
- 1 large apple, peeled, cored and diced
- 1 tablespoon lemon juice
- 1 cup slivered almonds
- 1 cup Craisins Blueberries (or other dried fruit)
- In a small bowl, whisk together the apple cider vinegar, olive oil, honey, salt and pepper. Set aside.
- Place the carrots, cabbage, kale and apples in a large bowl.
- Mix in the lemon juice. Add the almonds and dried blueberries. Pour the vinaigrette over the top and toss. Serves 6.
Stir Fried Sesame Kale and Cabbage
- 8 to 12 ounces kale, any variety
- ½ small head or ⅓ medium head red or other cabbage
- 1½ tablespoons olive oil
- 1 medium red onion, quartered and thinly sliced
- 2 teaspoons grated fresh or jarred ginger
- 1 tablespoon dark sesame oil
- 1 to 2 tablespoon sesame seeds (preferably unhulled)
- Salt and freshly ground black pepper, to taste
- Strip the kale leaves from the stems. Stack a few leaves and cut them into narrow strips. If desired, slice the stems thinly to use in the stir-fry; otherwise, discard.
- Cut the red cabbage into thin slices about 2 inches long.
- Heat the olive oil in a stir-fry pan or large skillet. Add the onion and sauté over medium heat until golden and soft.
- Add the kale and cabbage. Turn the heat up to high and stir-fry for 3 to 4 minutes, stirring frequently, until both are brightly colored and tender-crisp.
- Remove from the heat. Stir in the dark sesame oil and the sesame seeds. Season with salt and pepper and serve at once. Serves 6.
Roasted Salmon with Kale and Cabbage
Adapted from a Martha Stewart Favorite
- 1 bunch kale, tough stems removed, leaves thinly sliced (about 5 cups)
- ½ head Savoy cabbage, cored and thinly sliced (4 cups)
- 6 tablespoons olive oil, divided
- Coarse salt and pepper
- 4 skinless salmon fillets (4 to 6 ounces each)
- 1 teaspoon lemon zest plus 2 tablespoons juice
- ¼ cup fresh dill, chopped
- 1 teaspoon Dijon mustard
- Preheat oven to 450° F. On a rimmed baking sheet, toss kale and cabbage with 2 tablespoons oil and spread in an even layer; season with salt and pepper and bake 6 minutes. Stir. Season salmon and add to baking sheet. Bake until salmon is cooked through, about 10 minutes.
- Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining ¼ cup oil. Season. Drizzle salmon and vegetables with dressing before serving.
Kale and Cabbage Gratin
- Nonstick cooking spray
- 3 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped (about 1 cup)
- 2 medium cloves garlic, minced (about 2 teaspoons)
- 1 teaspoon chopped fresh thyme leaves
- ½ teaspoon red pepper flakes
- Kosher salt and freshly ground black pepper
- 1 pound (about 1 small head) cabbage, preferably savoy or Napa, quartered, cored and sliced thinly
- 1 pound (about 2 bunches) kale of any type, stemmed, washed and sliced thinly
- 2 eggs, lightly beaten
- 1 cup cooked rice, white or brown, preferably short grain (about½ raw rice)
- 1 cup grated Gruyere cheese, tightly packed
- ½ cup fresh breadcrumbs
- 1 tablespoon butter, cut into tiny cubes
- Adjust oven rack to middle position and preheat oven to 375°F. Spray a two-quart baking dish with nonstick cooking spray.
- Heat olive oil in a large Dutch oven over medium heat until shimmering. Add onion, garlic, thyme and red pepper and cook, stirring occasionally, until onion sweats but does not brown, about 4 minutes. Add cabbage and cook, stirring, until it wilts slightly, about 3 minutes. Add kale and cook, stirring, until all vegetables have softened but retain color and texture, about 10 minutes. Season to taste with salt and pepper.
- Quickly stir eggs, rice and half of the Gruyere cheese into the cooked vegetables. Transfer to greased baking pan, packing down tightly. Top gratin with breadcrumbs and remaining cheese, then dot surface with butter cubes. Bake 40 to 45 minutes, until firm and browned on the top. Allow to sit for 10 to 15 minutes before serving. Serve hot or warm.
Kale and Cabbage Soup
- 4 tomatoes, peeled and chopped
- 1 tablespoon butter
- 1 tablespoon dried minced onion
- Salt and ground black pepper to taste
- 2 tablespoons olive oil
- 4 stalks celery, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 bay leaves
- 8 cups hot water
- ½ head green cabbage, shredded
- ½ cup beef base
- 1 teaspoon herbes de Provence
- 1 pinch red pepper flakes (optional)
- 1 (15 ounce) can kidney beans, rinsed and drained
- 1 bunch kale, chopped
- Combine tomatoes, butter, dried minced onion, salt, and black pepper in a small saucepan over medium heat. Bring mixture to a simmer, place a cover on the saucepan, and cook at a simmer for 15 minutes.
- Heat olive oil in a stockpot over medium heat. Cook and stir celery, onion, garlic, and bay leaves in hot oil until onion is translucent, about 5 minutes. Add tomato mixture; cook and stir another 5 minutes.
- Remove and discard bay leaves. Pour water into the stockpot. Stir green cabbage, beef base, herbes de Provence, and red pepper flakes into the water. Loosely cover the stockpot and cook the mixture for 25 minutes.
- Stir kidney beans and kale into the soup. Again loosely cover the pot and continue cooking another 15 minutes.
Serves 8. Each serving contains Calories 199, Fat 7.9 g, Carbohydrates 25 g., Protein 10.6 g., Cholesterol 4 mg.