Archive | February, 2012

True Food Kitchen- Tuscan Kale Salad

29 Feb

If your like me, you are probably always trying to find ways to get more greens into your diet.  That could be hiding spinach in your smoothie to simply just eating a giant salad.  This recipe is a must add to your green foods collection.

Before I share the recipe, lets take a quick look at kale.

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Kale has 33 calories per cup, 2 grams of protein and one gram of fiber.  It also will give you 206% of your daily recommended Vitamin A, 134% Vitamin C, 9% calcium and 6% iron.  It also had a low estimated glycemic load of 3 and is a strong anti inflammatory.  Not to shabby, right?

According to NutritionData.com,

This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

It is safe to say, kale is a pretty good bang for your buck as far as food goes.  So, eat up!

Here is a recipe that will have you craving the good green stuff.

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True Food Kitchen Tuscan Kale Salad

Click here to go to the restaurant webpage.

Video: Tuscan Kale Salad

To find this recipe online and look at the nutrition information, click here.

According to the recipe page,
Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.

Ingredients

  • 4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, "dinosaur,”) midribs removed
  • Juice of 1 lemon
  • 3-4 tablespoons extra-virgin olive oil
  • 2 cloves garlic, mashed
  • Salt & pepper, to taste
  • Hot red pepper flakes, to taste
  • 2/3 cup grated Pecorino Toscano cheese or other flavorful grating cheese such as Asiago or Parmesan <—I use Asiago since I can’t find Pecorino
  • 1/2 cup freshly made bread crumbs from lightly toasted bread <—I don’t use bread crumbs, I skip this ingredient

Instructions

  1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
  2. Pour over kale in serving bowl and toss well.
  3. Add 2/3 of the cheese and toss again.
  4. Let kale sit for at least 5 minutes (10 is better). Toss again, and top with remaining cheese.

Ingredients

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End result

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Eat up!

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Questions:

  • Have you ever eaten at True Food Kitchen?
  • Do you like kale?
  • How do you eat your kale?

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Easy Caesar Baked Salmon Recipe

25 Feb

With the start of Lent, I don’t eat typical meat on Friday’s but I do still eat fish.  With yesterday being the first Friday of Lent, we decided to make salmon and asparagus for dinner. 

I haven’t always been good at baking salmon and honestly sometimes I’ve made it and have just thrown it away since it didn’t taste good.  A few weeks ago when Keith’s parents were visiting from Montana his mom threw together a salmon recipe that has since become my favorite go-to recipe.  It isn’t only super tasty, but it is so easy and quick to make too.  No marinating here.

Easy Caesar Baked Salmon  

Serves:  4

*This recipe is a more play it by ear recipe.  I don’t have exact measurements and the below are just estimations of how much of each ingredient I use. 

Ingredients

  • 1tbsp olive oil
  • Salmon, enough to serve 4, skin removed preferred
  • 2tbsp Brianna’s Caesar dressing
  • 1tsp garlic powder
  • 1tsp vegetable seasoning
  • 1tsp cumin
  • 1tsp black pepper
  • 1/4c breadcrumbs (you may not even need this much)

Directions

1.  Preheat the oven to 450 degrees.

2.  Wash salmon and place on a foiled lined baking tray greased with olive oil.

3.  lightly coat the salmon with the Caesar dressing and season with garlic powder, vegetable seasoning, cumin and black pepper.  Add a dusting of breadcrumbs over the top.

4. Bake for 10-15 minutes depending on the cut and thickness of your fish.  Broil on high for 3 minutes before removing the salmon from the oven.

Enjoy!

*The baking time will also depend on how dry you like your salmon as well. 

 

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Serve with a side of asparagus and brown rice and you have yourself a complete balanced meal!

Or just have asparagus like we had last night!  Delish!

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Questions:

  • Do you like salmon?
  • What is your favorite salmon recipe?