Friday, September 25, 2009

Kale and Bulky Burgers

I couldn't believe all of the wonderful responses I got about my Biggest Loser Review! I knew it was a popular show, but everyone had such amazing reactions and thoughts about the show, and I enjoyed reading them. I have decided to keep watching and relaying my thoughts on a weekly basis, as I enjoy hearing everyone's own thoughts in return.

So now onto the food! As a child I grew up eating a lot of greens, including kale and collard greens. Of course my mom usually bought canned greens, which is why I still buy canned greens today. They are tasty! And now they come seasoned and with less sodium.While I think canned produce (low sodium and light syrup please) can be a great addition to a healthy diet, part of my goal as a dietitian is to teach people how easy it is to incorporate fresh vegetables and fruits into their diet, and how amazing they can actually taste. The only canned foods I buy are greens and beans, everything else is fresh or frozen, but the other day I walked past the canned aisle and decided to buy some fresh kale so I could prove to myself that I don't need to rely on cans for my greens. I also figured they would taste a bit better.

Step 1. Rinse and chop some fresh kale
Step 2: Throw it into a large pot and fill with water until the water is about 1/2 inch past the kale.
Step 3: Bring water to a boil, then simmer the greens, covered, for about 15-20 minutes.
Step 4: Pour our about 3/4 of the water, then add your favorite can of tomatoes (I chose fire roasted) and whatever herbs and spices you would like (I added pepper and garlic)
Step 5: Serve and enjoy!
This recipe is from Dole Foods, as is the following nutrition outline:

At only 36 calories per cup (cooked, 130g), kale provides over 1300% of your vitamin K needs and over 94 mg of calcium (9.4% of the Daily Value), making it a Superfood for your bones. This same serving provides 350% of your vitamin A needs, an excellent source of vitamin C and manganese, and a good source of fiber and copper. Like other cruciferous vegetables, kale supplies an abundance of glucosinolates, such as indole-3-carbinol (I3C). Studies show I3C reduces levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Kale is also a top source of eye healthy carotenoids, such as beta-carotene, lutein and zeaxanthin.

Burgers
The other day I purchased some 90/10 ground beef. Yes, I made the right choice this time (last time I accidently grabbed the 85/15). I stuck with my goal of eating the frozen meals from my freezer before making any new meet products, yeah! I wanted to add some things to the burgers for a couple reasons 1) I needed to get rid of my guacamole that was about to go bad 2) adding things makes it look like Nick is getting a bigger burger! muahaha!

Ingredients in the Burger
pepper, garlic
guacamole
spinach
Added to sandwich: Fat free cheddar, wasabi mayo, avocado
Question: What do you add to your burgers for bulk and/or juiciness? How do you like to prepare kale? I know I've heard a lot about kale chips, which I want to try sometime.


91 comments :

  1. KALE CHIPS = Amazing!

    And you absolutely MUST try sunshine burgers. They are so incredible!

    ReplyDelete
  2. kale chips are incred! i love sprinkling some parm cheese on them! they melt in my mouth!!! I also love kale in soups such as the one you made which looks so goooood!

    To make my burgers juicy I add in tons of dijon mustard, some eggwhite and a handful of oats that keeps them together, my fav recipe is blueberry turkey burgers! yes thats what I said haha...fruit in meat but they are sooo tasty!!

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  3. kale chips are great but you have to watch it out because it burns pretty fast! My latest favorite way to have it is in warm salad! :)
    I haven't made a burger for ages! so you need to teach me how to make it juicy! ;)

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  4. I've only ever had kale in soups. I've been meaning to try kale chips. Maybe soon!

    I love adding spinach to my burgers. Sometimes I also add other veggies that I shred up. Zucchini and yellow squash are perfect for this!

    ReplyDelete
  5. So, I've never seen greens in a can like that before. Interesting. How do they taste?

    I don't really cook kale unless someone else is making it. No reason, just don't. I also am too lazy to make my own veggie burgers, so I don't add bulk to my standard Dr. Praegers. I do like to think that I'm getting a veggie serving in since the first 5 ingredients are vegetables.

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  6. Your kale is SO gorgeous! I love your idea of adding fire-roasted tomatoes! I absolutely adore kale - down here in the south where all sorts of "greens" are a staple, I can pick up a huge bag of fresh kale for only $1! I love to saute it with garlic and rosemary, or fix in in a stew with white or pinto beans... It's also fun to mix sauteed kale into some roasted potatoes! I'm also very psyched that you mentioned the Sensibly Seasoned canned greens - I spotted them in the store the other day and was intrigued, but wasn't sure if they would be good or not - with your endorsement, I'm looking forward to trying them soon! I love the Sensibly Seasoned canned black-eyed peas...

    SUCH a great idea, adding spinach and guac to your burgers! I love your clever way of plumping up the burgers with veggies! Hmmm, I'm definitely going to employ your spinach technique next time I fix burgers for Zach... ;-)

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  7. I really WANT to like kale, so maybe I'll try this recipe. I've made BBQ kale before out of Dawn Jackson-Blatner's "The Flexitarian Diet" (GREAT book, by the way!). It was okay. There's something about the rough texture that I don't really enjoy. Maybe cooking it through as well as you did would help improve the mouth-feel for me.

    In my burgers I typically add a LOT of diced onion, minced garlic, pepper, and seasoned salt. That's about it! I generally buy 93/7, so it does need a little something, but usually that's enough for us!

    Great post -- and also, where might one find kale chips? Whole Foods?

    Nicole

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  8. I love to add as many veggies to my burgers as I can: spring mix, tomatoes, avocado, sauteed onions, mushrooms, pickles. And I always add a bit of ketchup and some mustard. Come to think of it, I think it's time for a bulked up veggie burger soon! :)

    Have a wonderful Friday, Gina! :)

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  9. So glad you are going to continue to watch BL! It's addicting! Just take it all with a grain of salt!

    Kale: I saute garlic and sun-dried tomatoes in EVOO then add kale at the last minute until it's just wilted. I have to remove the thick stalks or my hubby won't eat it!
    I also add it raw to salad. It's a delicious and healthy mix-in for my refrigerator salad!

    I add as many fruits and veggies I can stack onto my burgers. My all time favorites are avocado and pineapple!
    -A

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  10. I think I would try kale chips, but for some reason I don't think I like kale. Ok, so i can't remember the last time I actual ate kale, but I don't think I liked it. Of course we know as we age our taste buds change and things that did not tase good before seem to taste good now. When I am at home visiting there are so many things I want to try since I have seen all the fun pics from TJs (there's one right by my mom's house!).

    I eat the veggie burgers so they have good flavor, but we have made bean burgers from scratch and the seasonings help give it good flavor.

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  11. I pretty much only do kale chips...but now I have to try canned greens! I've never had them before. I'm so not a canned (or frozen) produce hater...I think it's a great way to make sure you always have veggies (or fruit) on hand! As far as burgers go, I guess I mostly do turkey burgers and my favorite topping is sauteed onions...but guac on just about anything is amazing so I'll have to try that too!

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  12. First time to your blog .. u have wonderful space here .. I love kale this recipe is interesiting.. loved the clicks as well. Gorgeous...Peep in my blog when u find time.

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  13. Thanks for the info - I've actually never cooked with kale before so this is the perfect "friendly" introduction -thanks!

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  14. mmmm I haven't made kale chips in forrrrever! that reminds me I gotta get to it :)

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  15. I love kale chips!! They are my most favorite salty, crunchy snack!

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  16. It's been a while since I bought Kale. I think I'll try that recipe. With a few more veggies, it would be a great fall vegetable soup! I am going apple picking this weekend and am craving all things fall!

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