Posts Tagged ‘kale’

When Meatless Isn’t By Choice {Coconut, Kale and Sweet Potato Stew}

Monday, April 8th, 2013

food bloggers against hungerI’ve said before that one of the reasons we participate in Meatless Monday is to allow our budget to accomodate better meat when we do eat it — local, grassfed meats are significantly more expensive than your average supermarket selection but it’s something I believe very strongly in. After all, I believe the farmers who grow and raise our food deserve to earn a fair living so they can feed their own families. Today, though, I’m joining other bloggers to once again raise awareness of the critical need for food assistance for far too many children and families in our communities — and attempting to make a healthy family meal for under $5. While there are ways to stretch your budget at the farmers market, it’d be nearly impossible to eat meat seven nights a week on a Supplemental Nutrition Assistance Program (SNAP) budget.

The good news is that there are a growing number of farmers markets that take SNAP dollars, and better yet, markets that offer matching dollars (including several FRESHFARM Markets here in DC) that can help those receiving assistance to incorporate fresh fruits and vegetables in their diets. The recipe below uses sweet potatoes and kale which are still in season at local markets, but I bought the ingredients for this meal at Giant, a local supermarket chain. It was disappointing to see how difficult it is to buy organic produce on a budget. Many organic items are pre-packaged — which is fine if you can fit five onions into your weekly menu, but I only needed half of one. Same with the sweet potatoes. In canned goods, the store brand organics were more in line with conventional. And when it came to the coconut milk, one Thai brand in the Asian section was significantly less than the American brand (yet the coconut comes from Thailand regardless).

Here’s a quick price check at the supermarket:

organic at the supermarket from Colleen | GlassBottle on Vimeo.

And here’s how my recipe added up:

1/2 bunch organic kale ………….. .38
1/2 yellow onion …………………… .47
1 sweet potato …………………….. 1.34
1 can organic garbanzo beans .. 1.29
1 can coconut milk ……………… 1.69
= $5.17 ….
and that’s assuming you have olive oil, chicken stock, curry powder and brown rice on hand/in the pantry.

Get the recipe for my coconut, kale and sweet potato stew below — but first, here’s how you can help.

TAKE ACTION: Charity is not enough. The only way for hunger to be eliminated in America is if policies change, so it’s important we make our voices heard.

1. Take 30 seconds and send a letter to Congress asking them to support anti-hunger legislation. The more letters we submit, the better!

2. See the film A Place At The Table in your city or on demand through iTunes and Amazon. (Watch the trailer below.)

3. Spread the word. Share this post, or the link to contact Congress, on Facebook, Twitter (#TakeYourPlace), or through good old-fashioned email.

~

And now for the recipe…

coconut kale sweet potato stew ingredients

Recipe: Cocount, Kale & Sweet Potato Stew
Makes 4 servings

Ingredients:

  • 1 cup brown rice
  • 1 tablespoon olive oil
  • 1/2 yellow onion, chopped
  • 1 sweet potato, peeled and diced
  • 1/2 tablespoon curry powder
  • 2 cups chicken or vegetable stock
  • 1 15 oz. can coconut milk
  • 1 15 oz. can garbanzo beans
  • 1/2 bunch (about 1/3 pound) kale, rinsed, steams removed and coarsely chopped
  • salt and pepper to taste

Instructions:

1. Cook rice according to package instructions.

2. Heat olive oil in a medium pot over medium heat. Stir in onions and cook 2-3 minutes, until they begin to soften. Add curry powder and stir, cooking 1 additional minute.

2. Add sweet potato and stock and bring to a low boil over medium high heat. Boil for 10 minutes, until sweet potatoes are tender when pricked with fork.

3. Add garbanzo beans, coconut milk and kale. Stir and reduce to a simmer for 10 minutes.

4. Remove from heat, season with salt to taste. Serve over brown rice.

coconut kale and sweet potato stew foodietots

At Market: 4 Ingredient Kale Salad

Friday, December 2nd, 2011

Hopefully by now you’ve consumed the last of your Thanksgiving leftovers, and perhaps you’ve already plunged head first into holiday baking. Me, I need a little time to detox, especially as I’m still coming off the dairy binge that was my November visit to Wisconsin. And there’s no better way to cleanse your diet than with this super simple massaged kale salad. (Look for kale at the farmers markets — it’s one of the heartier greens that can be grown after weaker varieties have called it quits for the winter.)

four ingredient kale salad

I’d seen massaged kale salads around the web, and a similar marinated kale version, but it was my friend Jill’s kale with apple salad that finally prodded me to make it. I started simple with just the four basic ingredients — salt, olive oil, lemon juice, and Lacinato kale — and proceeded to devour the entire bowl. Well that’s not entirely true, I had some competition from the foodie bebe. I don’t know if it was the bright green color that drew her in, but each time I’ve made this now she slurps it down like pasta. (She even had three helpings while sick with a cold this past weekend — hooray vitamin C!) We haven’t even branched out yet to add fruit or cheese. We also haven’t shared with the boy or kale-and-tofu-fearing husband yet, so I don’t know if the kale-salad love is limited to those without a Y chromosome. Let me know if you’ve shared it with the men in your life. For now, it’s our little girls’ lunch secret.

foodie bebe loves kale

Recipe: Four Ingredient Massaged Kale Salad

Ingredients:

  • 1 bunch kale, Lacinato or  curly preferred
  • 1/2 teaspoon kosher salt
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice

Instructions:

  1. Rinse the kale and spin or pat dry. Cut the leaves off the stems and then into thin 1/4-inch ribbons.
  2. Place in a large bowl and sprinkle with salt. Massage the salt into the kale for two minutes.
  3. In a separate small bowl, whisk together the olive oil and lemon juice.
  4. Toss dressing with the massaged kale and let stand five minutes before serving.

Serves 1 to 4, depending on your family’s love for kale.

More kale salad variations from around the web:

One Local CSA Summer (and a Buffalo Sausage and Kale Frittata)

Tuesday, June 9th, 2009

one local summerThe first week of the One Local Summer challenge coincided with our first CSA (community supported agriculture) delivery of the season, from Virginia’s Potomac Vegetable Farms. Our farm is “ecoganic” — meaning they follow organic practices but are not certified — and has one of the few remaining farms in Fairfax County just west of Tyson’s Corner, as well as a second location in Purcellville. We love visiting our farm for the semi-annual CSA member potlucks, and as I mentioned previously, they will be hosting the newly-crowned RAMMY Rising Culinary Star of the Year Anthony Chittum for a Summer Solstice Farmland Supper later this month.

csa garlic scapes kale

While I love our CSA, I only get a half share to allow for plenty of farmers market shopping each week as well. This first OLS/CSA dinner featured garlic scapes, chives and kale from the farm, and sausage, eggs, cheese and broccoli from the Upper King Street farmers market. Our CSA pick-up is on Wednesday, so the first meal is usually something simple involving eggs or pasta. This week it was a sausage and kale frittata, with a side of steamed broccoli. Quick, fresh and delicious.

Recipe: Buffalo Sausage and Kale Frittata

buffalo sausage kale frittata

Ingredients:

  • 1 lb. or 4 links buffalo sausage
  • 1 teaspoon olive oil
  • 1 garlic scape, thinly sliced
  • several stems of chives, chopped
  • 1 cup kale, cut into thin ribbons
  • 6 cage-free eggs
  • 4 thick slices cheddar cheese, diced

Instructions: Heat olive oil in saute pan or skillet over medium high heat. Crumble sausage into pan and cook until browned, about 5-6 minutes. Drain excess oil. Add kale, scape and chives and cook until kale just begins to wilt, 1-2 minutes. Whisk eggs in mixing bowl and pour into pan. Fold in cheese and season with salt and pepper. Cook until eggs are fully set, and serve immediately. Makes 4 servings. Enjoy!

Farms of Origin

  • Potomac Vegetable Farms (VA), kale, garlic scapes and chives
  • Cibola Farms (VA), buffalo bourbon fennel sausage
  • Tom the Cheese Guy (PA), eggs and cave-aged cheddar
  • Long Meadow Ecological Farm (VA), broccoli
  • bread from Breadline (DC)

One Local Summer is an annual challenge in which people around the world join together for 13 weeks of seasonal eating, supporting local farmers and exploring their local foodsheds. Visit FarmtoPhilly on Tuesdays for the weekly round-up.

Hearty Winter Baked Ziti

Wednesday, February 11th, 2009

presto pasta nights

That kale we can’t get enough of? I love to make myself a quick lunch of “green eggs and kale” (blanch kale, then poach eggs in the same water = greenish eggs), but am still hunting for a way to convince the husband and toddler of kale’s deliciousness. In the meantime, I add bits and pieces in dishes and hope that some of their nutrients (vitamins K, A, C, calcium, iron and more) rub off on the other ingredients, since the toddler is still pretty adept at picking out strange green pieces. (He did accidentally take a bite of this ziti with kale and didn’t spit it out this time, so I’m considering that a small victory.) Baked ziti is a great dish to incorporate stray winter produce languishing in your refrigerator, in this case, kale and carrots. Of course I used organic ingredients, including organic ricotta, cheese and pasta and natural, no-nitrates-added Italian sausage. And I’m submitting this hearty, healthy, classic family favorite for the 100th installment of Presto Pasta Nights. (Happy anniversary, Ruth!)

Recipe: Hearty Winter Baked Ziti

baked ziti pasta

Ingredients:

  • 1 pound ziti noodles
  • 1 cup organic kale leaves, torn
  • 12 ounces Italian sausage, crumbled (if using links, remove casing and dice)
  • 3-4 cloves garlic
  • 1 small yellow onion
  • 3 organic carrots, halved lengthwise and thinly sliced
  • 1 tablespoon oregano
  • 28 ounces crushed tomatoes
  • salt & pepper
  • 1 pound whole milk ricotta
  • 1 cup shredded mozzarella, romano and parmesan cheeses

Instructions: Bring water to boil in a large stock pot.

Heat oil in dutch oven over medium heat. Add sausage and cook until evenly browned. Remove sausage from pan and set aside, covered.

Lower heat to medium low and add garlic and onion. Cook 2-3 minutes until translucent. Add carrots and cook another 2 minutes. Stir in oregano, sausage and tomatoes and simmer for 10 minutes. Season with salt and pepper to taste (go easy on the salt if your sausage is already salty).

While sauce simmers, cook pasta for 6 minutes (or 2/3 of minimum recommended cooking), adding kale for the last minute. Drain.

Stir together pasta, kale, ricotta and 1/2 of the sauce. Pour into 9×13-inch baking pan. Pour remaining sauce over top, then spead shredded cheeses evenly over top. Bake at 400 degrees for 35-40 minutes, until cheese is golden. Makes 10-12 servings. Enjoy!

Submitted to Presto Pasta Nights, created and hosted by Ruth of Once Upon a Feast. Be sure to share your favorite pasta recipe for the special 100th round-up!

Roasted Tomato, Salami and Saffron Pasta

Wednesday, November 12th, 2008

Now that the weather has turned colder I am getting back into our Tuesday pasta night routine. And one of my favorite weeknight pasta tricks is to stop off at my cheese shop to pick up some fresh cheese, meats and even fresh pasta. Cooking with flavored pastas eliminates the need for sauce, and you can instead focus on pairing a few favorite ingredients to make your pasta de jour.

Of course you don’t have to visit a cheese shop to make a gourmet pasta dish; at the grocery, just pick out a few high quality items from the deli counter. Because you only need a few slices of meat, you can splurge on a good prosciutto or salami.

With a quarter pound of spicy salami, a small container of creme fraiche, the roasted tomatoes and pasta, this made four servings of pasta for under $20. That’s cheaper than Olive Garden, and ready in less time the average Friday night wait for a table!

Recipe: Roasted Tomato, Salami & Saffron Pasta (aka Cheesetique Pasta)

Ingredients:

  • 1 pound saffron angel hair pasta
  • 1 bunch curly kale (or other greens), sliced into ribbons
  • 6 oz. roasted tomatoes, in olive oil (can use sundried tomatoes)
  • 1/4 pound salami, sliced into thin ribbons
  • 4 ounces creme fraiche
  • salt & pepper

Instructions: Bring a large pot of water to boil over high heat. Cook pasta according to package instructions, adding kale for the final minute of cooking time. Drain pasta and kale, reserving some of the cooking liquid. In a large serving bowl, layer the tomatoes (reserving oil), salami and creme fraiche. Pour pasta and kale over top and use tongs to toss and combine. Add 2 tablespoons of the reserved tomato oil and a few spoonfuls of the cooking liquid, as needed to moisten the pasta. Season with a little salt and pepper (try red pepper flakes for an added kick), and enjoy! Makes 4 servings.

Shared with Presto Pasta Nights, created by Ruth of Once Upon a Feast and hosted this week by Venielje Kitchen.