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.