The Quintessential Kale Cookbook: Simple and Delicious Recipes for Everyone's Favorite Superfood - Softcover

Mueller, Julia

Softcover

ISBN 10: 1510738169 ISBN 13: 9781510738164

Verlag: Skyhorse, 2019

Inhaltsangabe

75 delicious, nutrient-packed recipes to incorporate kale into every meal.

Kale is considered one of the world’s most powerful superfoods for very good reasons. It’s packed with antioxidants, which help neutralize free radicals in the body, which, in turn, helps to prevent many kinds of cancer. Just one cup provides more than 100 percent of the daily value of vitamins A, C, and K, and it’s low calorie, high in fiber, and fat free. Furthermore, kale is high in iron and has a good dose of omega-3 fatty acids, which work as an anti-inflammatory and help fight arthritis, asthma, and autoimmune disorders. And to top all that off, author Julia Mueller proves that it can be delicious. With seventy-five recipes for breakfast, lunch, dinner, snack time, and even dessert, your whole family will quickly fall in love with kale. Here’s a sampling of the recipes included:

Blackened salmon with garlicky Cajun kale

Butternut squash and kale chili

Cauliflower and kale yellow curry

Grilled kale, peach, and corn salad with basil honey balsamic vinaigrette

Indian chickpea stew with kale

And more!

Whether you’re an experienced chef, or just trying it out for the first time, The Quintessential Kale Cookbook is an invaluable resource for a delicious, healthy kitchen.

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Über die Autorin bzw. den Autor

Julia Mueller is the author of Delicious Probiotic Drinks and the creator behind The Roasted Root, a blog dedicated to providing nutrient-rich, healthy recipes that are fun, easy to make, and tasty. She lives, works, and cooks in Incline Village, Nevada.

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The Quintessential Kale Cookbook

Simple and Delicious Recipes for Everyone's Favorite Superfood

By Julia Mueller

Skyhorse Publishing

Copyright © 2019 Julia Mueller
All rights reserved.

ISBN: 978-1-5107-3816-4

Contents

Introduction, 
Breakfast, 
Appetizers, Side Dishes, and Snacks, 
Salads, 
Soup, Stews, and Chilis, 
Main Dishes, 
Sauces, Salsas, and Spreads, 
Bonus Recipes for the Paperback Edition, 
Index, 

CHAPTER 1

Breakfast

Blueberry Superfood Smoothie

Makes smoothies for 2.

INGREDIENTS:

1 cup kale leaves, loosely packed
1½ frozen bananas
1 cup frozen blueberries
¼ cup coconut milk (full-fat from the can)
1½ cups almond milk

INSTRUCTIONS:

Add all ingredients to a blender, starting with the liquids (this will help blend everything together).

Blend until smooth.

Prep Time: 5 minutes Total Time: 5 minutes

Chorizo, Potato, and Kale Hash

Serves 4.

INGREDIENTS:

2 tablespoons olive oil
2 cups jewel yam, chopped into ½" pieces*
1½ cups chopped red onion
½ pound ground turkey or chicken chorizo
4 cups tightly packed chopped Russian red kale
Eggs for serving

*You can also use russet or red potatoes.

INSTRUCTIONS:

1. In a large skillet, heat oil to medium and add the chopped yam.

2. Sauté for 3 to 5 minutes before adding the red onion. Continue to sauté until veggies are softened, about 10 minutes.

3. Add the ground chorizo and continue sautéing until chorizo is cooked all the way through, about 5 minutes.

4. Add the chopped kale leaves and cover skillet to allow kale to soften and cook.

5. Once wilted, stir kale into the hash and serve with over-easy, fried, or poached eggs on top!

Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes

While breakfast hashes are typically chock-full of greasy bacon or sausage and potatoes, I love making hashes using leaner chorizos, such as ground turkey or chicken chorizo. Replacing russet potatoes with yams or sweet potatoes and adding kale makes this breakfast a healthier alternative to your typical hash. You can also use this hash to make breakfast burritos and tacos, or an omelet.

Green Apple Ginger Smoothie

Makes one large smoothie.

INGREDIENTS:

1 green apple, cored and chopped
2 handfuls kale leaves
2 teaspoons fresh ginger, peeled and grated
1 (¼") nub fresh turmeric, peeled
1 tablespoon fresh parsley, optional
1 tablespoon honey
½ cup coconut milk
½ cup almond milk

INSTRUCTIONS:

1. Add all ingredients to a high-powered blender and blend until a uniform consistency is achieved.

2. Test the smoothie for taste and add honey as necessary.

3. For a creamier (less gritty) consistency, add one frozen banana to the recipe.

Prep Time: 8 minutes Total Time: 8 minutes

This green apple smoothie with ginger is full of nutrients and flavor! The texture of the kale and apple results in a somewhat gritty smoothie, so I would caution that the recipe as stated above should be for seasoned green smoothie drinkers only. If you're new to green smoothies, you can achieve a creamier texture by adding a frozen banana, if desired. This simple smoothie is perfect for a detox or for simply adding vitamins to your daily diet.

Huevos Rancheros Bake

Serves 4.

INGREDIENTS:

1 tablespoon olive oil
1 yellow onion, chopped
3 cloves garlic, minced
1 head kale, chopped
1 14-ounce can black beans, drained and rinsed
3 to 4 corn tortillas, chopped into bite sizes
2 cups of your favorite salsa
4 eggs
Avocado and cheddar cheese for serving

INSTRUCTIONS:

1. Preheat your oven to 350 degrees F.

2. In a large skillet, heat the oil to medium and add the chopped onion.

3. Sauté, stirring consistently, until onion is translucent, about 8 minutes. Add the garlic and sauté another 2 minutes. Add the kale, black beans, and chopped tortillas, and continue sautéing until the kale is bright green and softened, about 5 minutes. Remove from heat and stir in the salsa.

4. Divide the veggie mixture between four ramekins.

5. Make a small well in the center of the veggies for each ramekin and carefully crack an egg into each well.

6. Place ramekins on a baking sheet and bake for 20 to 25 minutes, or until the egg whites set up.

7. Serve with shredded cheese and avocado.

Prep Time: 15 minutes Cook Time: 40 minutes Total Time: 55 minutes

I can put away Mexican food every single day of the week, and that includes eating it for breakfast. Huevos rancheros is one of my favorite breakfast items, and I like to lighten it up and add nutrition by incorporating homemade salsa, black beans, and kale. To take the fun a step further, you can bake your huevos in the oven instead of scrambling or frying it on the stovetop.

Mango Matcha Green Tea Smoothie

Makes smoothies for 2.

INGREDIENTS:

1½ ripe bananas, frozen
1 cup ripe mango, chopped
1 cup tightly packed kale leaves
2 teaspoons to 1 tablespoon matcha green tea powder
1½ cups unsweetened almond milk

INSTRUCTIONS:

Add all ingredients to a blender and blend until completely smooth. Add more liquid as necessary to get everything blended.

Prep Time: 8 minutes Total Time: 8 minutes

Matcha green tea is packed full of antioxidants! Combining matcha with kale and delicious mango and banana makes for an incredibly flavorful and nutrient-rich smoothie.

Orange Creamsicle Kale Stem Smoothie

Makes smoothies for 2.

INGREDIENTS:

4 small (or 2 large) ripe navel oranges, peeled
Zest of 1 orange
2 frozen bananas
1 cup full-fat coconut milk
½ cup unsweetened almond milk
4 kale stems
3 ice cubes

INSTRUCTIONS:

1. Peel the navel oranges and separate the sections.

2. Chop the kale stalks in half or quarters.

3. Add all ingredients to a blender and blend until smooth.

Prep Time: 10 minutes Total Time: 10 minutes

If you enjoy orange creamsicle popsicles, you'll love this smoothie! It bears close resemblance to the popsicle, but is full of nutrition, and a perfect way to start the day. While most people throw away kale stems, there are many uses for them! I like to put them in my smoothies in order to add fiber and vitamins and to avoid waste. While kale stems are fairly gritty, blending them well with other ingredients makes the texture nearly undetectable.

Peach and Kale Stem Smoothie

Makes smoothies for 2.

INGREDIENTS:

2 ripe peaches, pitted and frozen
2 ripe bananas, peeled and frozen
2 kale stems
1 leaf kale, optional
1 teaspoon fresh ginger, peeled and grated
8 ice cubes
½ cup almond milk
¾ cup orange juice
¼ cup coconut milk (full-fat from the can)

INSTRUCTIONS:

Add all ingredients to a blender and blend until smooth. If necessary, add more almond milk or juice to help the blender process the frozen fruit.

Prep Time: 8 minutes Total Time: 8 minutes

Pear Avocado Ginger Smoothie

Makes 2 thick smoothies.

INGREDIENTS:

1 ripe Bartlett pear, cored and chopped
1 frozen banana
1 cup tightly packed kale leaves
½ avocado
1 teaspoon fresh ginger, finely grated
¼ cup ice
½ cup unsweetened almond milk
1 cup vanilla yogurt

INSTRUCTIONS:

Add all ingredients to a high-powered blender and blend until smooth.

Note: Add additional almond milk for thinner consistency.

Prep Time: 8 minutes Total Time: 8 minutes

If you've never tried an avocado smoothie, the idea may seem foreign or downright disgusting to you. Ripe avocados add nutrients and a creamy texture to smoothies, making them healthful and tasty. The ginger and pear add a sweetness and a little heat making this smoothie flavorful with a very pleasing thick consistency.

Piña Colada Smoothie

Makes smoothies for 2.

INGREDIENTS:

2 frozen bananas
1 cup pineapple chunks
2 cups kale leaves
1 cup coconut milk
1 cup pineapple juice
2 cups ice

INSTRUCTIONS:

Add all ingredients to a high-powered blender and blend until completely smooth.

Prep Time: 8 minutes Total Time: 8 minutes

You'd never know there is kale in this smoothie! It tastes just like a piña colada, minus the alcohol. Coconut milk and pineapple juice are both full of health benefits, and of course the kale gives this smoothie a vitamin boost.

Poached Egg over Sautéed Kale

Serves 2.

INGREDIENTS:

2 to 4 eggs, poached
1 tablespoon olive oil
1 large head kale, stems removed, leaves chopped
Salt and pepper to taste
Avocado and salsa for serving

INSTRUCTIONS:

1. In order to poach eggs, fill a saucepan or pot with water and heat just until it's about ready to boil. Add 1 tablespoon of white vinegar, then carefully crack an egg into the water. You can use a slotted spoon to carefully push the egg white closer to the yolk, so that the egg stays somewhat together. Allow the egg to sit about 4 minutes in the hot water.

2. Carefully lift the egg out of the water with the slotted spoon and place it on a plate. Repeat for desired amount of eggs.

3. In a large skillet, heat oil to medium. Add the chopped kale leaves and sauté, stirring to coat the leaves with oil. Cover the skillet and allow the leaves and stem to soften, about 3 to 4 minutes.

4. Serve sautéed kale with poached egg, avocado, salsa, and other desired toppings.

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

Sausage and Kale Scramble

Serves 3 to 4.

INGREDIENTS:

1 tablespoon olive oil
1 medium white sweet potato, chopped (about 2 cups)
8 ounces ground turkey breakfast sausage (or breakfast sausage of choice)
3 green onions, chopped
2 cups tightly packed green kale, leaves chopped
6 eggs, lightly beaten
½ cup mozzarella or jack cheese, grated
Salt and pepper to taste

INSTRUCTIONS:

1. Heat oil in a medium skillet. Add the chopped potato and sauté, stirring every few minutes until it begins to soften, about 8 to 10 minutes.

2. Add the ground sausage and brown the meat, chopping it into bite sizes using a spatula.

3. Add the green onions and kale leaves and cover the pan, allowing the kale to soften, about 2 minutes.

4. In a bowl, whisk together the eggs. Pour the eggs uniformly over the sausage mixture. Allow the eggs to sit and cook a few minutes before flipping them over (this ensures the contents of your scramble hold together).

5. Sprinkle the cheese over the eggs and continue cooking until eggs are cooked through and cheese is melted.

6. Season the eggs to taste with salt and pepper. Serve with guacamole and sour cream or plain yogurt.

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

Savory Cheesy Kale Pancakes

Makes 15 pancakes.

INGREDIENTS:

1 tablespoon olive oil
? cup yellow onion, finely chopped
6 cloves garlic, minced
4 cups curly green kale, leaves finely chopped
1½ cups oat flour*
1 cup gouda cheese, shredded
2 teaspoons baking powder
¼ teaspoon baking soda
½ teaspoon salt
3 eggs, lightly beaten
1 1/3 cups unsweetened almond milk

* If you are gluten-intolerant, make sure your oat flour is gluten-free, or grind your own gluten-free oats into flour. You can replace oat flour with rice flour or gluten-free all-purpose flour.

INSTRUCTIONS:

1. Heat the oil to medium in a skillet and add the onion. Sauté until onion is translucent, about 8 minutes.

2. Add the garlic and sauté 2 minutes.

3. Add the chopped kale leaves and sauté, stirring constantly until leaves have wilted and softened, about 3 minutes.

4. Remove skillet from heat and set aside.

5. In a mixing bowl, combine the oat flour, shredded cheese, baking powder, baking soda, and salt. In a separate bowl, whisk together the eggs and almond milk.

6. Pour the egg/milk mixture into the mixing bowl with the dry ingredients and stir to combine. Add the sautéed kale/onion mixture to the pancake batter and fold into the batter until combined.

7. Heat a large skillet or griddle to medium and add just enough oil to lightly coat the surface of the pan. Using a measuring cup, measure ¼ cup of the batter and pour it into the skillet. Cook until the sides of the pancakes firm and centers plump up, about 2 minutes. Flip the pancakes and cook an additional 2 minutes, or until the pancakes are cooked through.

8. Serve hot with your favorite breakfast foods, such as eggs, sausage, or bacon.

Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes

Superfood Breakfast Tacos

Serves 5 to 6.

INGREDIENTS:

2 tablespoons olive oil
1 medium sweet potato, chopped (about 2 cups)
½ yellow onion, chopped
1 14-ounce can black beans
4 cups tightly packed kale leaves, chopped
9 eggs, cooked sunny-side up or scrambled
½ teaspoon turmeric
1 teaspoon ground cumin
1 teaspoon garlic powder
Salt to taste

For Serving:

Corn or flour tortillas
Avocado
Tomato
Cheese

INSTRUCTIONS:

1. In a large skillet, heat the oil to just above medium. Sauté onion and sweet potato until sweet potato is al dente and onion is softened, about 15 minutes. If necessary, add a few tablespoons of water periodically in order to help steam the sweet potato.

2. Crack the eggs into a bowl, add the spices and salt, and whisk to scramble. Set aside. Remove the stems on the kale leaves and chop the leaves.

3. Wrap the tortillas in aluminum foil and put them in the oven at 350 degrees F until they're hot, about 7 minutes.

4. Heat the can of black beans in a saucepan over medium-low heat.

5. Once the sweet potatoes are cooked to desired level of "doneness," add the kale leaves and mix in. Allow kale leaves to soften, about 45 seconds.

6. Time to prepare your tacos! Remove the tortillas from the aluminum foil, sprinkle them with cheese, then add black beans, sunny-side up or scrambled eggs/veggies, and top with diced tomato and avocado. Enjoy your filling, nutritious breakfast!

Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes

Zucchini, Kale, and Sage Frittata

Serves 6.

INGREDIENTS:

2 tablespoons olive oil
3 cups tightly packed kale leaves, chopped
5 stalks green onion, chopped
¼ to 1/3 cup loosely packed sage (or basil) leaves, chopped
2 cups zucchini, shredded (1 large or 2 small zucchini squash)
½ teaspoon salt
12 eggs, lightly beaten
½ cup jack cheese (or cheddar)

INSTRUCTIONS:

1. Shred the zucchini and place it in a fine strainer. Placing the strainer on top of a bowl or over the sink, use your hands to squeeze the water out of the zucchini. It's okay if you don't squeeze all of the water out, but try to get the majority of it. Set shredded zucchini aside.

2. Preheat oven to 350 degrees F.

3. Heat olive oil in a 10" to 12" cast-iron (or oven-safe) skillet.

4. Add chopped kale leaves and stir until kale begins to soften. Cover the skillet to allow kale to cook and soften, about 1 to 2 minutes.

5. Add the green onion and chopped sage and sauté another minute or two. Remove from heat and allow the greens to cool completely.

6. In a mixing bowl, beat the eggs. Stir in the shredded zucchini, salt, and cheese. Pour in the green mixture and mix everything well.

7. Pour the egg and veggie mixture into the same skillet you were using to sauté the greens, making sure the mixture is evenly distributed.

8. Place the skillet in the oven and bake for 15 to 18 minutes or until cooked all the way through.

Prep Time: 20 minutes Cook Time: 25 minutes Total Time: 45 minutes

CHAPTER 2

Appetizers, Appetizers, Side Dishe

Balsamic Roasted Vegetables with Beet Pesto Quinoa

Serves 8.

INGREDIENTS:

For the Roasted Vegetables:

1 yellow onion, sliced
1 small sweet potato, chopped into ½" pieces (about 2 cups worth)
3 small golden beets, peeled and chopped into ½" pieces (about 2 cups worth)
2 cups green beans, chopped into 1½" pieces
1 head cauliflower, chopped into florets (about 4 cups)
2 tablespoons grapeseed or olive oil
2 tablespoons balsamic vinegar
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon ground sage
1 teaspoon kosher salt, or to taste
6 cups tightly packed green curly kale leaves

For the Red Quinoa:

2 cups red quinoa, rinsed
½ cup Roasted Beet, Walnut, and Kale Pesto (pg. 193)

INSTRUCTIONS:

1. Preheat the oven to 375 degrees F. Add all vegetables except for the kale to a casserole dish.

2. In a small bowl, whisk together the oil, vinegar, garlic powder, cumin, sage, and salt. Pour this mixture over the vegetables. Mix the oil/vinegar mixture into the vegetables until everything is coated. Bake in the oven for 50 to 60 minutes, or until vegetables have browned and are cooked all the way through (test the sweet potato and beet to make sure they are cooked all the way). Stir the vegetables every 20 minutes.

3. When the vegetables are 20 minutes away from being finished, add the chopped kale leaves and mix them in with the vegetables, pushing them underneath the vegetables as much as possible. Continue roasting the remaining 20 minutes.

4. While the vegetables are roasting, you can prepare your quinoa. Rinse quinoa until the water that drains off of it is clear. Add the rinsed quinoa and 4 cups of water to a pot and bring to a full boil. Reduce the heat to a simmer, cover the pot, and cook quinoa about 15 to 20 minutes, or until all liquid is absorbed.

5. Remove quinoa from the heat and immediately stir in the Roasted Beet, Walnut, and Kale Pesto until the quinoa is well coated in the pesto. Sprinkle with sea salt to taste. Serve quinoa with roasted vegetables on top.

Prep Time: 20 minutes Cook Time: 60 minutes Total Time: 1 hour, 20 minutes

(Continues...)

Excerpted from The Quintessential Kale Cookbook by Julia Mueller. Copyright © 2019 Julia Mueller. Excerpted by permission of Skyhorse Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Details zur Ausgabe

• Verlag: Skyhorse
• Erscheinungsdatum: 2019
• Sprache: Englisch
• ISBN 10: 1510738169
• ISBN 13: 9781510738164
• Einband: Tapa blanda
• Anzahl der Seiten: 256
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: Nicht verfügbar