Did you know?……

Photo: SweetOnVeg/Flickr

Photo: SweetOnVeg/Flickr

Kale has more iron than beef per calorie.

Photo: SweetOnVeg/Flickr

Photo: SweetOnVeg/Flickr

1 cup of cooked quinoa gives you 20% of your daily value of fibre (5 grams) and contains all 8 essential amino acids.

There is almost twice the amount of the antioxidant, alpha-carotene in iceberg lettuce than either romaine lettuce or spinach.

Photo: Steenburgs/flickr

Photo: Steenburgs/flickr

Matcha tea has the potential to fight against cancer, HIV and fat.

Kale saute, moroccan lentil salad and sweet potato

With all the health and nutrition reading I’ve been up to I decided to try my hand at meatless Monday. Guess what?? I survived and I didn’t even crave any meat! Not only that I felt content. My meal combined a recipe from one of my favorite sites and my own concoction.

HEALTH TIPS

  • Use coconut water as a substitute to oil or butter for sautéing because it will cut the fat significantly in your recipes. It will also add a pleasant flavour and more nutrients. 
  • For your starch go with a sweet potato or yam. Both are gluten-free and healthier than any other potato.

Kale Saute 

Ingredients

            • 1 handful of cut up kale
            • 2 handfuls of spinach
            • 1 broccoli crown
            • 1 portobello mushrooms
            • 1/2 a thinly sliced carrot
            • 1/4 cup of coconut water
            • 2 garlic cloves
            • 1 shallot
            • 1 tsp of soya sauce
            • cayenne pepper to taste
            • ground pepper to taste
            • ground coriander to taste

Instructions

In a frying pan pour 1/2 the amount of coconut water into the pan and add shallots, garlic, carrots and broccoli. Saute about 5 minutes and the then add kale, spinach and portobello mushrooms. Add soya sauce and more coconut water if required. Then simmer on low heat and cover until kale and spinach have wilted. Saute until coconut water is gone. Add spices as you wish and mix evenly.

This was a homemade recipe so measurements are approximate. Use your taste-buds to follow you through the cooking. For an ad hoc recipe I was really impressed with the flavor!

Moroccan Lentil Salad

This recipe was extremely tasty! I definitely recommend to use dry lentils over the canned. They have so much more flavour. I also decided to roast the grape tomatoes instead of adding them raw.

To finish it off I added half of a baked sweet potato. Make sure to eat the skins because that’s where most of the nutrients are.

Happy veggy eating!

Why I love kale so much.

Ever since I heard about the benefits of eating Kale, I’ve tried to make it a part of my weekly diet. To do this I’ve experimented with tons of recipes.

Recently I visited Whole Foods and noticed that they had Kale salad on sale. I never thought of eating this green uncooked but it makes total sense. I don’t buy lettuce anymore and only use Kale as my salad base. You won’t taste a difference.

Today I read a great article on Organic Authority’s website about the many benefits of this super green and why we need to start eating more greens as a part of our daily meals.

In Organic Authority’s article they list 7 Reason’s Why Kale is the New Beef. Here are the reasons paraphrased by me and shortened: more iron than beef, more calcium per calorie than milk, one serving of kale has 5% of recommended daily value of fiber, rich in omega-fatty acids, immune-boosting carotenoid and flavonoid antioxidants (i.e. vitamins A and C), sustainable to grow (especially compared to raising cattle), and lastly it’s an anti-inflammitory that helps to prevent autoimmune diseases.This article is worth the read. Knowledge is power and the first step in starting a healthier diet.

KALE PREPARATION TIP

For those of you that are new to this super green here is a time-saving tip on how to prepare your Kale for cooking:

  • Step 1) Rinse the bunch of kale leafs and dab them with a cloth or paper towel to dry
  • Step 2) De-spine each kale leaf
  • Step 3) Fold the two pieces left after de-spining the leaf and roll it up like a sleeping bag. Then cut once horizontally and then as many times needed vertically.
  • Step 4) Put the cut up kale in the bag you brought it home in from the grocery store and back in the fridge. Now it’s ready to use!
You’ll see that doing this each time you want  to cook with kale can be a bit tedious and discourage you from eating it more regularly so that’s why I recommend to prepare your kale as soon as you get home from the grocery store so it’s ready when you decide to cook with it or make a salad.
Enjoy eating your Kale and knowing that you’re contributing to a healthier you!