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.

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
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.


  1. KALE CHIPS = Amazing!

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

  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!!

  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! ;)

  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!

  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.

  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... ;-)

  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?


  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! :)

  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!

  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.

  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!

  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.

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

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

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

  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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