Increase Your Iron Absorption with this Kale and Grapefruit Salad

Last week it was cauliflower, but this week I'm devoting a post to kale.  Ok, so this is not my first kale-devoted post. In fact, just recently I posted about my new found love for frozen kale in smoothies.  What can I say? I love it!  And while it may be true that my body can't handle a lot of this (once again) cruciferous vegetable, I seem to be able to to manage a serving or two on occasion.  Similar to cauliflower, kale has been in the spotlight recently both for its "Super Food" powers and for it's versatility in the kitchen.  Chefs are taking note.


Remember the kale salad I made at Thanksgiving?  It was wonderful.  I mean, both Nick and my dad ate it, so it had to be good!

This kale salad is very similar, but much more simple, really.  The great thing about pairing a green vegetable like kale with a citrus fruit like grapefruit (or oranges in the case above) is that the vitamin C from the grapefruit will aid in non-heme (basically non-meat) iron absorption.  So for those of you who don't get enough iron from meat, poultry, fish, do yourself a favor and pair your dark greens with some citrus!

Kale and Pink Grapefruit Salad

Courtesy of The Columbus Dispatch

Makes 4 servings

Ingredients

1 pink or red grapefruit **

2 Tbsp. EVOO**

Salt and pepper to taste

8 cups thinly sliced kale (ribs and center stems removed)

Directions

Cut the peel and white pith from the grapefruit.  Working over a small bowl, cut between the membranes to release the segments into the bowl.

Squeeze juice from the membranes into the bowl.  Strain the juice into another small bowl (you should have about 1/4 cup juice total).

Whisk oil into juice.  Season to taste with salt and pepper.

Place kale in a large bowl.  Drizzle with 3 Tbsp. dressing.  Toss to combine.  Let stand at room temperature at least 30 minutes and up to 2 hours.

Toss salad again.  Arrange grapefruit segments over the salad.  Drizzle with remaining dressing and serve.

**NOTE:  I used garlic EVOO to add a bit more flavor.  Is that weird?! Also, if you are following a Low FODMAPs diet, use oranges instead of grapefruit, or just be sure to eat only a couple slices of the grapefruit, as they do contain fructans.

Nutrition Facts: Per serving; 153 calories, 5 grams protein, 19 grams carbohydrates, 3 grams fiber, 8 grams fat, 0 cholesterol, 58 grams sodium (this will vary depending on the amount of salt you add)

If you follow a low FODMAPs diet you may be surprised that kale is actually not off limits.  Ok, maybe I'm the only one who was surprised when I saw this on my new low FODMAPs iphone app?

I mean, kale is a cruciferous vegetable, such as cauliflower, cabbage, and broccoli, so I assumed it was off limits, but alas it is not!  But please, be warned, if you eat more than a cup it may cause side-effects (well, it does for me at least, ie: flatulence and bloat......sorry Nick).


QUESTION:  Do you like kale in your salads? Which do you prefer, kale or spinach?  I think for me it depends on the application, most often I prefer kale.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

How Do I Make Kale Taste GOOD in a Smoothie?! (FAQ Friday)

This past summer I learned a really great secret about kale and smoothies.  I was talking to my neighbor about how I try so hard to enjoy kale in smoothies, but I can't.  Spinach blends so well and fits into smoothies like a charm, but I want to enjoy kale in smoothies too, because kale contains less oxalates (which can reduce calcium absorption) and it also may positively effect serum cholesterol levels (this is especially true for steamed kale).  I also want Nick to get some kale in his diet, but kale is impossible to hide in a smoothie because it has a slightly bitter taste that can make a good smoothie unpalatable.


So...what's the secret?? FREEZE YOUR KALE!  Yep, you read that right, freeze it.  Take a freezer bag and put a head of washed, dried, and chopped kale into the bag, and allow it to freeze for at least 10 hours.

After that you can add it to your smoothie just like normal.  I promise you it will be less bitter and slightly sweeter!  Now you can feed yourself and your loved ones kale (both young and old), and they won't taste the bitterness in their sweet fruit smoothie. And what's not to love about kale? Aside from its ability to bind bile acids and help you excrete them (along with cholesterol), it's also been shown to have some anti-carcinogenic properties, reduce chronic-inflammation, and is an excellent source of vitamins K, C, and beta carotene.

Here is your "all fruit smoothie" Nick.....Muahaha

The smoothie in the picture above contains 1 large handful of frozen kale, 1/2 cup frozen blueberries, 1 banana, and enough unsweetened vanilla almond milk to cover the ingredients.

And sometimes the smoothie just looks ugly.  In that case, put it in a pretty martini glass, it helps :)

Aside from frozen kale and fresh spinach, two other vegetables I love to add to smoothies are pumpkin puree and cooked sweet potato.  Both are delicious additions to smoothies and add great texture and natural sweetness.

QUESTION:  Do you ever add veggies to your smoothies?  Have you ever tried frozen kale in your smoothies?


Next week I'll be posting a delicious citrus kale salad recipe.  So, I hope you love kale as much as I do! Until then, I'm off to work for the day then tomorrow Nick and I are off on a romantic trip up north.  Yep, we've got a heart-shaped jacuzzi in our room.  HA!  I'll be sure to post pics on INSTAGRAM (The Candid RD)!

Thanks for reading, and enjoy your weekend!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

What I Made on Thanksgiving (Kale and Butternut Squash)

I've never prepared a Thanksgiving meal, nor have I hosted one, but I always enjoy finding new side dish recipes to bring wherever I go to chow down. This year Diabetic Living magazine steered me in the right direction.  No, I'm not diabetic, but like I always tell people you don't need to be diabetic to follow a diabetic diet, or to enjoy "diabetic" foods and recipes.  These are just healthy recipes. Period.

Oops.  Wrong photo!  haha. This is the Martha Stewart pecan pie my aunt made.  It was amazing.

Butternut Squash Quinoa Pilaf

Servings: 8 (1/2 cup each)

Source: DiabeticLivingOnline.com
Gluten Free

Ingredients

4 cups peeled and cubed butternut squash

6 cloves garlic, minced

1/8 tsp. crushed red pepper

5 tsp. olive oil

1/4 cup sliced almonds

2 cups cooked quinoa

1 Tbsp. snipped fresh sage

Directions

1.  Preheat oven to 425 degrees.  In a large bowl combine butternut squash, garlic, and crushed red pepper.  Drizzle with 2 tsp. oil.  Stir until squash is evenly coated.  Spoon into a 15x10x1-inch baking pan.  Roast 30 minutes, stirring once and adding the sliced almonds for the last 4 to 5 minutes of roasting.

2.  In a large bowl combine quinoa, the remaining 3 tsp oil, the snipped sage, and 1/2 tsp. salt.  Stir in roasted squash and almonds.  If desired, garnish with sage leaves.

NOTE: If you would like to make this a Low FODMAPs dish, omit the garlic and use a garlic-infused olive oil to replace the garlic taste (I actually used 2 cloves of garlic, and then made up for the garlic taste with garlic-infused olive oil. It was delicious).  Also, be aware that butternut squash contains a moderate amount of FODMAPs.

Estimated Nutrition Facts

Nutrition Highlights: Low saturated fat, cholesterol-free, low-sodium good source of fiber, excellent source of Vitamin A and Vitamin C

This squash pilaf was such a delicious side dish.  I would make it again, for any holiday gathering.

Kale with Oranges and Mustard Dressing

Servings: 8 

Source: MarthaStewart.com 
Gluten Free

Ingredients

2 large oranges

2 Tbsp. grainy mustard

1/4th cup extra virgin olive oil

1 tsp. fresh thyme leaves

Salt and pepper to taste

2 large bunches fresh kale (~ 8 cups blanched)

Using a sharp knife, remove peel and pith from 2 large oranges.  Working over a medium bowl, cut out orange segments and squeeze 3 Tbsp. juice from the membranes.  Whisk in 2 Tbsp. mustard and the olive oil until combined, then add 1 tsp. chopped  fresh thyme leaves and season with salt and pepper.  Toss with 8 cups blanched kale (blanch kale by putting it into boiling water until it starts to get somewhat soft, about 1-2 minutes, then run under cold water to stop the cooking process). Serve the dish warm or at room temperature.

This was such a hit, that I even saw some on Nick's plate!  I smiled :)

Nutrition Highlights:  Low-sodium, good source of Fiber and Calcium, excellent source of Vitamins A and C.

Why eat kale on Thanksgiving? Well, it's one of the healthiest foods in the world, that's why!  Check out the health benefits of kale (and fyi, it has less oxalates than spinach, so if you are prone to kidney stones, choose kale over spinach)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

White Beans, Chicken Sausage, and Kale (A Simple Meal For Multiple Situations)

I found the perfect recipe that's perfect for multiple situations (and I know this because each of these have been tested!);

Situation #1: Walking in the door after a long day of work and not feeling like making dinner, at all.

Situation #2: Having my parents over for dinner, last minute.

Situation #3: Nick's playing poker later in the evening and he wants me to pack him a dinner to take with him.


The following recipe takes about ten minutes and involves minimal clean-up. It's great! And that's not to mention the amazing nutrition profile (see below).

White Beans, Chicken Sausage, and Kale

Source: Nutrition Action Newsletter

Serves 4

1/2 lb. italian chicken sausages (nitrate free is best)**
5 garlic cloves, sliced**
1 T olive oil
2-15 ounce cans of great northern beans**
3/4 lb. kale (about 5-6 large handfuls)
1 T balsamic vinegar

** Note: If you are following the low FODMAPs diet, omit the garlic cloves and use garlic EVOO instead of regular EVOO (so you can still get that garlic taste).  Also, be aware that most Italian sausages have garlic and/or onion in them, so limit your portion.  Lastly, take a Beano with your beans!**


Directions

Remove sausage from its casing (if it was in casing) and chop into small pieces. Saute in the oil until browned (about 5 minutes). Remove the sausage and reserve it to the side.

Saute the garlic until just golden, about 1 minute. Add the beans with their liquid and stir in the kale, a few handfuls at a time. Simmer until the kale is tender, about 2 minutes, adding more water if needed to keep the beans moist.

Stir the sausage into the beans and kale. Season with black pepper and balsamic vinegar.



VOILA!

I know, I know, this is the worst lighting ever. Sorry. I promise this tasted better than it necessarily looks.

I served this (when my parents came over) with roasted brussel sprouts. Yeah, it was a lot of "green", but I really wanted roasted brussel sprouts on this particular evening.

Nick said, and I quote "I could eat this every night".

Ummm.... OK!

And if you're wondering how you can tell if your sausage contains nitrates or nitrites, check out the ingredient list;

They would be listed on here in the ingredient list if they were added to the product (ex: sodium nitrate).

Estimated Nutrition Facts
(Serving size: 1/4 of total recipe)

QUESTION: Do you like kale? I recently read a fun post about kale on Lauren's blog (Foodtrainers). It's basically the "cool vegetable" this year (last year it was brussel sprouts). I even have a shirt that says KALE!

What are your plans for the weekend?? I work on Saturday but have Sunday off. I plan to get outside if it's nice again, and go for a wedding dress fitting. I can't wait to finally get in it again!

Breaking In the Le Creuset, and Starting a New Business

I just finished creating Nick's birthday gifts; a batch of blueberry ice cream/frozen yogurt, and a batch of my homemade granola, with peanut butter chips added. He's so easy to please! He's been reminding me non-stop that for his birthday he just has to have those two foods. He's playing poker tonight so it was the perfect opportunity to prepare these foods (he turns 32 tomorrow!!!).



If you're wondering why I didn't provide the link to my granola, I've decided I want to start selling it, so I deleted the recipe from my blog. I found out that a local grocery store will sell homemade goods so I've been spending some time perfecting my recipe and determining an appropriate selling price.

Would you pay $6 for 5 cups of delicious, homemade, low sugar, high protein, 100% whole grain, peanut and wheat-free granola? Be honest.




When I haven't been working, preparing for birthdays, blogging, or thinking of an appropriate marketing plan for my granola, I have been managing to use some of my new kitchen gadgets. I'll share my walnut butter with you soon (I finally used my new food processor), but tonight I want to share with you my first creation using my new Le Creuset pan!

I decided to create my favorite side dish; kale with tomatoes.

I always buy the canned tomatoes with no added sugar. The salt content is also very low (under 35 mg per can).


I added a large bag of fresh kale, then topped it with the entire can of crushed tomatoes.

(**Compared to fresh, canned tomatoes are actually a better source of the powerful antioxidant lycopene because cooking the tomatoes helps you absorb more of the lycopene!**)



I put the lid on the Le Creuset and turned the heat to medium, then cooked the kale/tomatoes for about 7 minutes (I stirred the mixture a few times during that 7 minutes).



So simple! I promise I'll do something more amazing the next time I use it. I'll be honest though, I have not been cooking much. I never feel like making elaborate meals when I get home from work. I always make something but lately it's been a lot of eggs, large salads, and stir-fries.

QUESTION: What should I make next in my Le Creuset?! I need some simple ideas!

Veggies, Veggies, Everywhere!

I thought I was the person in the house who was most excited about having a garden, but I thought wrong. Nick has become the "garden guru" and I swear he's spent more money on our garden than he has on anything, ever, in his life. When I came home from Pittsburgh I was happy to see he had purchased a compost bin (I think this was money well spent).


He also moved our water bucket closer to our garden. When it rains the water will go through the gutters and drop into the bucket, which will then be used by us to water our garden! The compost will be used for fertilizer the next time we plant a round of seeds.


Check out our pumpkin and squash plants! They are taking over the entire garden.



Who needs canned pumpkin when you can grow your own? Hmmm...actually I DO! While this little guy (below) really excites me, and I can't wait to puree it and add it to my oats, I still miss Libby's canned pumpkin :(


Nick has estimated that we will be producing over 50 squash. Some are yellow squash.


And some are acorn squash (our favorite!).


I saw a commercial for V8 juice the other day, which claimed "Drink one serving of V8 for three servings of vegetables!" Why would I drink V8 for three servings of veggies when I can enjoy them fresh and whole from the market or my garden?! Not to mention the fact that V8 is FIBER FREE.

This kale is from our garden. I added it to the skillet with some EVOO and roasted tomatoes.


Final product, over some egg whites, and sprinkled with some nutritional yeast. Perfect.

QUESTION: What's your favorite vegetable?

Homemade Organic Pesticide

Organic Pesticide & Garden Update

Before I left for Pittsburgh Nick and I created an organic pesticide for our garden. We seem to have a bug problem so we thought we'd remedy sooner rather than later. You can find the organic pesticide recipe here.

We chopped up some garlic, onion, and jalapeno peppers, and then add them to the blender with water and vinegar (grossed out yet?!).


After about 4 minutes of blending, we ended up with this creamy-colored gross mixture.



Then we covered the blender with cheese cloth and made it look like it came straight from the desert.....



Then we drained the liquid into a giant container.



After mixing it up for a while we added it to this smaller container and allowed it to sit for 24 hours.


After a day we sprayed the pesticide on our plants (near the roots). We had to make sure not to do this with rain in the forecast.


NOTE: Other than making sure there is no rain in the forecast before using this, the key is to use this pesticide right when the plants start to sprout. We waited too long....

Either way, what do you think of our garden?! I'll be honest, Nick has been doing most of the work. He was born to garden! These pictures are actually over a week old. I am so excited to see it when I get back. It's like being excited to see how big your son or daughter has gotten after a long vacation (ok, it's a little different, but kind of similar! Plants grow a lot faster than kids, so 5 days probably means major growth).




Here is our kale, which Nick tasted and then spit right out (he's not a kale lover, so it's all for me).



Have you seen our fence? We thought we'd block the animals by building a fence. I'll take credit for this one. We found the equipment at Lowe's and it took about an hour to erect this beauty. So far it's working well.

Coming Up

I'm managing to continue blogging with this busy schedule, but I'm sorry if my comment frequency has slightly decreased. I'll get back into a good schedule sooner or later. I have some great posts prepared for the coming weeks, including a post about incorporating whole grains into your diet, one about lactose intolerance, another about summer berries, and of course some updates on my training process! I want future RDs (and everyone in between) to get an idea of what I will be doing each day.

Thanks for reading everyone! Have a fabulous weekend.