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Vegetarian Kale Lasagne

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Bunches of kale for sale. Photo: Kelly Kiss
Bunches of kale for sale. Photo: Kelly Kiss

This post is by Kelly Kiss, RHN, one of RCFM’s super amazing volunteers. Stay tuned for more by Kelly as she shares her nutritional knowledge and love of cooking with us all.

I love kale –its rich green colour and beautiful texture. This summer it is growing in my backyard garden like a weed, probably from the cool weather we have been having, but when I saw the large freshly picked bunches at Glen Valley Organics last Thursday, I could not pass up an opportunity to try a new variety!

I like to chop up fresh kale and add it to my soups and bean dishes during the last five minutes or so of simmering. This way it is gently steamed –keeping it tender and retaining its bright colour and maximum nutritional value.

Kale is part of the cabbage family (Brassica vegetables) and has been around for thousands of years. It has a strong upright growing stem and is naturally rich in minerals such as calcium and magnesium. It’s the perfect alkaline-forming vegetable for building strong bones. As my son does not like to drink milk, I am always trying to include foods rich in these minerals from other sources. Kale is a healthy alternative but I have to get creative as he does not like eating it raw. I don’t blame him actually, as it does have a strong sharp taste when eaten on its own without any other flavours. But when you have fun in the kitchen playing with whole food combinations you would be surprised with what you can come up with!

My seven-year old loves lasagne so this week I decided to enlist his help in the kitchen making a vegetarian version using the kale and some other ingredients (carrots, basil and eggs) we had purchased from the Farmer’s Market. Here is the recipe we had fun creating together:

 

Vegetarian kale lasagne. Photo: Kelly Kiss
Vegetarian kale lasagne. Photo: Kelly Kiss

Vegetarian Kale Lasagne

Ingredients:

  • 1 tbsp of coconut oil
  • 2 garlic cloves minced
  • 1 onion finely chopped
  • 2-3 carrots (you can also use some mushrooms in place of some carrot)
  • 1 red pepper
  • ½ large bunch of kale (about 3-4 cups)
  • 2 handfuls fresh basil
  • 1 large can of whole tomatoes (or 2 cans of tomato sauce) both versions work well
  • 1 small can of tomato paste
  • 1 tsp dried oregano
  • 2 eggs beaten
  • 3 cups of cottage cheese
  • 3 cups of shredded mozzarella cheese
  • ¼ cup of fresh chopped parsley
  • Salt (Celtic sea salt) and pepper to taste
  • 10-12 oz package of lasagne noodles (I use the oven ready brown rice noodles by Rizopia so there is no cooking of the noodles –you can naturally use a different kind)

Gently cook chopped onions in coconut oil for several minutes on low to medium heat. Then add the garlic and stir. In a food processor chop the carrots, pepper and basil and pulse until finely chopped. Add this to the onion mixture and stir together; put kale into food processor and finely chop into very small pieces then add this to the vegetable mixture and combine well. Add the whole tomatoes (or tomato sauce), tomato paste and oregano and stir well; let this simmer for about ½ an hour. In a separate bowl combine 2 beaten eggs, cottage cheese, chopped parsley, salt and pepper and set aside. In another bowl, shred the mozzarella cheese and set aside.

Place ½ of the noodles on the bottom of a 13x9x2” baking dish then add:

  • ½ of the cottage cheese filling
  • ½ of the mozzarella slices
  • ½ of the vegetable sauce

Repeat this one more time finishing with the vegetable sauce on top. Cover with tin foil and bake at 350 degrees for 30 minutes; then uncover for last 15 minutes of baking. Let stand for 10 minutes before cutting into squares.

Another great way to use fresh raw kale is in smoothies, pestos and salads with yummy dressings. A delicious recipe that I found in the book, “More Vegetables Please!” by Elson M. Haas, MD and Patty James, MS., is called “The Best Kale Salad Ever”. The dressing marinades and softens the kale making it easier to chew as well as digest; the vitamin C (in the lemon) aids mineral absorption and the enzymes in the raw foods help the digestive process. I even discovered that it is okay overnight in the fridge as it does not get soggy and limp like most leafy green salads with dressing do.

 

 

 

The Best Kale Salad Ever
Ingredients

Kale salad. Photo: Kelly Kiss
Kale salad. Photo: Kelly Kiss
  • 1 large bunch of kale washed and dried
  • 2 tbsp of fresh lemon
  • 1 whole avocado, peeled and chopped
  • ½ medium red onion chopped
  • 1 medium apple cored and chopped (I prefer it without)
  • 1-2 cloves of minced garlic
  • 2 tsp of fresh grated ginger
  • 2 tbsp of extra-virgin olive oil
  • 2 tsp of Tamari soy sauce
  • ½ cup of chopped cashews (optional)

Tear the kale leaves away from the large stems and chop into small bite-size pieces; place in a large bowl. Add the fresh lemon and avocado and gently mix together. Add the remaining ingredients and mix well. Serve immediately.

There is so much more to say about this wonderful vegetable! For those who are interested, I found a site (written by a Dietician) completely dedicated to kale with information and recipes (including vegan), check out: www.365daysofkale.com and enjoy the many health benefits and tastes of kale!!

~Kelly Kiss, RHN

Lets Talk Eggplant

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Sometimes I look at eggplants and think, what on earth can I do with this thing in the kitchen?! While the oblong and purple squash-like creature may look cumbersome to cook or eat, it is actually used in a variety ways. You can grill it, bake it, chop it, puree it and even kabob it. I love to use eggplant as a meat alternative when making lasagna and even the pickiest of eaters can’t taste the difference.

Did you know that eggplants are actually part of the Nightshade family and are related to the potato and tomato? Because of this it was thought of as poisonous and unedible for many years. It is native to far Eastern countries such as Sri Lanka, India, Bangledesh, Nepal and Pakistan. It is not a vegetable but actually a fruit and is botanically classified as a berry. They can vary in appearance with some varieties being small and round (as used in a lot of Thai cuisine) or oblong like a cucumber/squash.

In keeping with the dip theme I had in the previous post, I have a simple and delicious recipe for Baba Ganoush. This is an Arabic dish using mashed eggplants with various seasonings. The most popular way to prep the eggplant is to roast it on the BBQ and bake in the oven to give a smokey flavour and soft pulp. The eggplant is what gives this delicious dip its unique taste.

Remember that when you store eggplant keep it away from other veggies and fruit as it emits ethylene gas which will spoil other produce in your fridge.

Ingredients

Ingredients:

– 3 medium eggplants
– ¼ cup of tahini (roasted sesame paste)
– 1 ¼ tsp of course salt
– 3 tbsp of freshly squeezed lemon juice
– 3 cloves garlic, peeled and mashed
– 1/8 tsp of chili powder
– 1 tbsp of olive oil
– a half bunch of picked flat-leaf parsley or cilantro leaves

Directions:

1. Preheat the oven to 375F (190C).

2. Prick each eggplant a few times, then char the outside of the eggplants by placing them directly on the flame of a gas burner and as the skin chars, turn them until the eggplants are uniformly-charred on the outside. (If you don’t have a gas stove, you can char them under the broiler. If not, skip to the next step.)

3. Place the eggplants on a baking sheet and roast in the oven for 20 to 30 minutes, until they’re completely soft; you should be able to easily poke a paring knife into them and meet no resistance.

4. Remove from oven and let cool.

5. Split the eggplant and scrape out the pulp. Puree the pulp in a blender or food processor with the other ingredients until smooth.

6. Taste, and season with additional salt and lemon juice, if necessary.

Be sure to chill this dip for a few hours before serving. I suggest pairing this dip with some delicious artisan bread from A Bread Affair.

Eat Simple. Eat Happy.

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As soon as Summer Solstice comes along, my inner hostess has been sending me to the farmer’s market for fresh treats to feed friends and family. There is nothing like preparing a spread to nosh on over cocktails and chatter during these long summer evenings. Most people think that entertaining can be time consuming and costly but with a quick trip to the farmers market it can actually be quite the opposite.

My mother has always taught me to cook simply and cleanly. Never one to make overly-spiced fares, she has always opted for palette cleansing tastes like the zest of an orange in a salad dressing or fresh mint cooked with baby nugget potatoes. Her simple recipes and love of “backyard farming” has turned me into a green machine when preparing food. I believe that the best things in life are health and delicious food and when you shop local you can incorporate both.

Both vegetables offer unique, yet versatile flavours that can be translated into a number of dishes. I prefer an artichoke, especially when the hearts are marinated in oil and lemon with a hint of cilantro. When accompanied with a sweet Riesling from Blasted Church Vineyards it makes me think of being in the Mediterranean.

Here is a recipe for my mother’s delicious artichoke and spinach dip. Most of the ingredients can be found at the market and can be made in a pinch if you have unexpected guests. This dip is always a party favorite and only takes about 20 minutes to prepare.

Ingredients

Ingredients:
– 1 large lemon
– 1 cup of artichoke hearts (plain or marinated in olive oil)
– 2 tsp of chili flakes
– 1 package of cream cheese
– 1 cup of fresh spinach (make sure you boil it first!)
– a couple pinches of fresh cracked pepper to taste
– You can also add a bit of mayonnaise if you like a creamier texture

Directions:
1. Chop spinach and artichoke hearts into small pieces
2. In a large bowl combine spinach and artichokes with cream cheese and mix well
3. Squeeze the juice of 1 lemon into the mixture
4. Add chili flakes and pepper to taste

This dip has a creamy consistency with a citrus taste. The artichokes add a bit of texture as does the spinach. You can try grating some fresh parmesan into the dip and pairing it with a fresh loaf of artisan bread. Remember that this dip is best served hot so toss it in the microwave for a couple minutes right before you serve it. Enjoy!

Voila!

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Our market is grateful to operate on the unceded land of the Qayqayt, Kwikwetlem, and other Halkomelem speaking Peoples. We acknowledge that colonialism has made invisible their histories and connections to the land. We acknowledge the incredible gift this land is to our market and BC Agriculture. We commit to the ongoing work of decolonization and allyship.