Kale and Spinach Recipes

Kale and Cannellini Bean Soup

Serves 4

1 whole carrot (sliced)
3 cloves of garlic (pressed)
Dash of cayenne pepper
1 cup chopped onion
3 large pieces of kale chopped (no stalks!!!)
3/4 cup of vegetable broth (low sodium)
1/4 cup of water
15oz can of Cannellini beans rinsed and drained
1/2 tsp sea salt
1 tsp of coconut palm sugar
1 TBSP of balsamic vinegar
1 TBSP virgin coconut oil

In a large heavy bottom pot over medium heat melt coconut oil then add chopped onions and carrots, stir until onions are soft. Add pressed garlic and kale. Stir until kale has wilted, about 5-7 min. Add vegetable broth, water, beans, and cayenne pepper. Simmer for another 5-7 min until some of the liquid has evaporated. Stir in salt, coconut palm sugar and vinegar, and serve.

Courtesy of April Nitzsche, Owner – Workout Anytime Bearden, Knoxville, TN

bowl-fo-spinach

Saag Paneer

2 bunches spinach, roughly chopped
1 bunch fenugreek leaves, roughly chopped
1 tablespoon canola oil
1/2 pound paneer, cubed
2 tablespoons canola oil
1 teaspoon cumin seeds
1 onion, thinly sliced

1 teaspoon grated fresh ginger
3 cloves garlic, minced
1 tomato, diced
2 teaspoons garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon cayenne pepper
1/2 cup butter
salt to taste

Bring a large saucepan of water to a boil. Cook spinach and fenugreek in the boiling water until wilted, about 3 minutes. Drain well and transfer to a food processor. Puree until finely chopped, about 5 pulses.

Heat 1 tablespoon canola oil in a large skillet over medium heat. Fry paneer cubes, stirring constantly, until browned on all sides, about 5 minutes. Set aside.

Heat 2 tablespoons canola oil in the skillet and fry the cumin seeds until lightly toasted and aromatic, about 3 minutes. Add onion; cook and stir until onion begins to soften, 4 to 5 minutes. Stir in ginger, garlic, tomato, garam masala, turmeric, and cayenne pepper; cook and stir until tomatoes break down and onions are translucent, about 10 minutes.

Stir in spinach and fenugreek, butter, paneer cubes, and salt to taste. Cover and cook for 15 minutes, stirring occasionally.

Mix everything togather. Stir 2-3 minutes and serve with Naan or your favorite bread.

Courtesy of Vinu Batta, Taj – Fine Indian Dining, Knoxville, TN

The Anti-Cancer Mob: Cruciferous Vegetables

Known for releasing a less-than-desirable odor when cooked, these little stinkers make up for it in healthy nutrients. Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, but they are also the most nutrient-dense of all vegetables.

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