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Kid-Friendly Cayenne Spiced Kale Chips

17 Jan

Cayenne Spiced Kale

These are hands down my son’s favorite Kale Chips!

Simply stem a bunch of clean kale.  Toss and massage the leaves with a little extra virgin olive oil and some Sweet and Spicy Cayenne Mix (depending on how big your bunch is 1 – 3 tsp of the mix – I use 1/4 tsp of cayenne in the mix for this recipe).  Dehydrate at 105F till dry.  Enjoy as is or cracked into pieces as a topping on any meal, like soups or quinoa.

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Very Cherry Smoothie

9 Jul

Very Cherry Smoothie

A lot of parents always ask: “What is the easiest and quickest way to get my kids to eat vegetables?”

As many will exclaim, I do too: “GREEN SMOOTHIES!”

The Winnie-The-Pooh Bear Smoothie was our gold standard, but then I discovered I could add 50% more greens in what I like to call our  “More Greens Please” Strawberry Smoothie.  And it works even better with fresh summer cherries!

Cherries seem to be the ‘in’ fruit these days. They are a wonderful fruit for cleansing the blood, detoxifying acids in the body and strengthening our heart and plasma.  Just 1 cup of cherries contains 2% Vitamin A, 2 % calcium, 3% iron, 12% dietary fiber and 16% vitamin C. They also contain beta carotene, potassium, magnesium and melatonin.  Dr. Oz has been promoting the amazing antioxidant filled tart cherry juice that helps ease arthritis and gout and reduces the risk for heart disease, diabetes and certain cancers.  Whole Foods Market is now promoting their Summer Cherry Fest with a Kid-Friendly Cherry Recipe Contest.  So I thought I’d send in my Raw Recipe that really gets kids to drink a bunch of greens too!

But, first thing’s first: here is the quickest and simplest way to pit cherries… with a paperclip!

Yummy for the Tummy ingredients!

Puree in a high speed blender:

2 pitted dates

3 bananas (I sometimes freeze my bananas for a cooler drink in the Summer)

2 cups freshly squeezed orange juice

16 oz of pitted cherries

6 cups kale, stemmed

Enjoy!

Vegan Family Meals Blog Tour: Kale Chips

23 Jun

Mama in the Kitchen is proud to be part of Ann Gentry‘s Blog Tour for her new book Vegan Family Meals.  Ann Gentry is the creator of Real Food Daily, organic gourmet Vegan restaurants in Santa Monica and West Hollywood that serve 100 percent Vegan foods grown exclusively with organic farming methods.  She has successfully promoted and raised the standard of Vegan Cuisine through her work as chef, author and mother.  This week, the Vegan Family Meals Blog Tour is on Kale Chips.  Although Ann Gentry’s Kale Chips are baked, her recipe can easily be adapted to a delicious raw dehydrated family snack.

Ann Gentry's Kale Chips

Anne Gentry’s Kale Chips

Serves 2 to 4

1 (8-ounce) bunch large curly kale
1 tablespoon olive oil
¹⁄8 teaspoon fine sea salt

Preheat the oven to 300°F. Line 2 large, heavy baking sheets with parchment paper.

Spin the kale pieces in a salad spinner, or pat them with paper towels, until they’re dry. It is important that the leaves are very dry, as oil doesn’t mix with water.

Cut away the center spine from each kale leaf and discard the spine. When removing the spine, go ahead and cut through to the top of the leaf so you have 2 pieces. Keep the leaves as halves, or cut each piece in half again. (I cut or tear these pieces so I get 4 pieces from each leaf, or I just leave them as whole as possible, since the kale shrinks to less than half its size while baking.)

Place the kale, oil, and salt in a large bowl and, using your hands, rub the oil to coat the kale pieces thoroughly. (Be prepared to get your hands oily and salty.)

Arrange the kale pieces in a single layer on the prepared baking sheets and then bake until they are crisp, about 25 minutes. Check the kale every 10 minutes or so and turn some pieces over if they look too toasty. The kale chips will stay crisp and fresh for up to 1 week, stored in a sealed container or bag.

Variations: Wash, cut, coat, and bake the kale according to the directions above. Instead of seasoning the kale with just olive oil and salt, try any of these variations. Because some of these variations include maple syrup, which makes the kale brown faster, cooking times will range from 15 to 25 minutes, so check the kale often to determine doneness.

Vinegar and Sea Salt: Combine 1 tablespoon vinegar (balsamic, apple cider, or brown rice), 1 tablespoon olive oil or a neutral cooking oil, and ¹⁄8 teaspoon fine sea salt.

Maple-Coconut: Combine 2 tablespoons finely shredded unsweetened dried coconut, 2 tablespoons pure maple syrup, 1 tablespoon sunflower oil or a neutral cooking oil, and ¹⁄8 teaspoon fine sea salt.

Garlic-Sesame: Combine 2 tablespoons sesame seeds or hemp seeds, 1 tablespoon olive oil or a neutral cooking oil, 1 tablespoon tamari, and 1 clove garlic, minced.

Hot and Spicy: Combine 1 tablespoon olive oil or a neutral cooking oil, 1 tablespoon pure maple syrup, ¹⁄8 teaspoon cayenne pepper, ¹⁄8 teaspoon chili powder, and ¹⁄8 teaspoon fine sea salt.

Kale Dust for Popcorn: Crush the baked kale chips with your fingers or with a mortar and pestle into a fine powder. Sprinkle the crushed kale over popcorn. It’s colorful and nutritious; my kids love this one.

Garlic-Sesame Kale Chips

Raw Kale Chips Version

Follow the recipe above and dehydrate instead of bake, but read my notes first. I use Lacinato Kale here instead of Curly Kale.  I tried the Vinegar and Sea Salt and the Garlic-Sesame recipes today.  We wished the Vinegar and Sea Salt was stronger in flavor, but we were happy with the Garlic-Sesame Kale Chips.

Notes:

1. For an easier and quicker method to remove the spine of kale leaves, I don’t use a knife – I just use my fingers.  I hold the end of the spine and slowly tear the leaves off as I move my fingers up the spine.

I use my fingers to separate leaves from spine

Easy does it! No need for knives!

2. I soak my Kale leaves in water and vinegar, then rinse in water to clean them and dry them in my salad spinner.  Click here for my Top 5 Ways To Clean Produce.

3. I prefer to keep my kale leaves whole.  I figure I can simply cut them into smaller pieces after they are dehydrated, if needed.

Massage Dressing into Kale

4. I massage my leaves by hand in my preferred dressing.

5. I place my dressed leaves on my dehydrator mesh screens – haphazardly.  I don’t even bother to lay them in one layer properly… it would take too much time.  Plus, they dehydrate well without the added effort.

6. Some people prefer to dehydrate their kale chips at 105F until dry.  I set my dehydrator at the maximum heat of 150F for 1 hour (the kale will not have an internal temperature of 150F, the internal temperature will be below 105F and this step quickens the dehydration proces), then decrease it to 105F thereafter.  My chips were ready in 4 hours.

Top 12 Kid-Friendly Year-Round Raw Superfoods

7 Mar

After discussing the top 5 reasons to feed our children more raw vegan foods, I thought it would be good to list the most kid-friendly raw foods that are in-season all year round and/or available all year round.  It is best to find organic, local and in-season foods, but sometimes it is just not possible for many reasons (one being I have a monkey who loves bananas and we don’t grow bananas where we live).

So, here is a list of 12 superfoods that are full of, as my son says, “En-zines! En-zines!”

Hope your kids enjoy these living and enzyme rich foods!

FRESH FRUITS

1. bananas – all kids love bananas.  They are rich in enzymes, best eaten just ripe when there are brown spots on the skin.  Many kids are monkey bananas for them in

  • breakfast – cereals, granola, porridge, pudding
  • green smoothies – a must in any
  • ice cream – with the texture of real ice cream, you can add different ingredients to change its flavor
  • lollipops – name me a kid who doesn’t like them!

2. apples – sweet and crunchy!  Full of phyto-nutrients and anti-oxidants, what’s there not to love in

  • breakfast – in our favorite Raw Muesli and a yummy accompaniment to Almond Yogurt.
  • easy snacks – simply slice one up and serve with or without a dip, or create Apple Sandwiches
  • raw Applesauce
  • immune booster ‘tea’: mix together equal parts of apple cider vinegar and honey, add water to taste
  • veggie juices – to make it more palatable for kids. I know my son prefers apple green juices over carrot ones.

3. lemons – rich in raw vitamin C and bioflavanoids.  Enjoy in

  • salad dressings: 1 tbspn lemon juice, 2-4 tbspns extra virgin olive oil, 1 tsp sea salt, spices and herbs
  • raw lemonade

4. avocado – rich in protein, enzymes, fiber, potassium, vitamin E and healthy fats.  Avocados add a richness and creaminess in

  • dips – Guacamole
  • soups
  • a simple side – sliced with a little sea salt and extra virgin olive oil
  • desserts – creamy chocolate Sundae

5. papaya – loaded with living enzymes, papaya contains papain, a digestive enzyme which helps break down protein and soothes the stomach.  Enjoy in

FRESH VEGGIES

6. romaine lettuce – rich in vitamin A, vitamin K, folate, vitamin C, manganese, and chromium, it is also a very good source of dietary fiber.  It is the mildest of all leafy greens and the easiest for kids to learn to love.  Enjoy in

  • easy salads – Kid’s Only Salad and South Asian Salad
  • smoothies – in any smoothie, this is the easiest way to get kids to eat them
  • as wraps – simply place a banana in a leaf, topped with almond butter and honey or dates or nama shoyu, or other filling

SPROUTED GRAINS

7. sprouted oat groats: a good source of dietary fiber, significant amount of vitamin B1, potassium, iron, phosphorous, selenium, zinc, manganese and magnesium.  Enjoy in

RAW NUTS and SEEDS

8. almonds – higher in fiber than other nuts, contains healthy omega-9 oleic fatty acids, calcium, phosphorus and magnesium. Enjoy in

  • Almond Butter – use it instead of peanut butter on bananas with honey, or in lettuce wraps
  • Almond Orange Salad Dressing
  • Raw Almond Milk – soak 1 cup of almonds overnight, rinse and drain the next day, process in a high speed blender with 4 cups of water and your choices of sweetener (honey, dates, to taste) and flavor (cinnamon, vanilla, cardamom)
  • Raw Almond Yogurt

9. coconut – besides being anti-viral, anti-bacterial and anti-fungal (Coconut Research Center), coconuts are highly nutritious, rich in fiber (4x as much as oat bran and 2x as much as wheat bran or flaxseed meal), vitamins and minerals.  We have a tub of coconut oil in my son’s bathroom and he enjoys eating the butter as I lather moisturize his skin with it. Enjoy in

  • breakfast – granola
  • coconut oil – in desserts, pit a date and place a little coconut oil inside, close and enjoy
  • creamy milk – simply blend together fresh raw coconut water and meat from one coconut.
  • Pina Colada smoothie – blend together water and meat from 1 coconut, 1 banana, 1 cup pineapple, 1 tbspn honey.
  • soups – we love my Coconut Gazpacho, but you can make a simple Avocado Coconut Soup by blending 1 avocado and water and meat from 1 coconut and your choice of flavours (curry, vanilla, sea salt or honey)

10. sunflower seeds – excellent source of vitamin E, as well as vitamin B1, manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.  We enjoy this is our son’s fave salad

11. flax seeds – great source of omega-3 essential fatty acids, good source of dietary fiber, manganese, folate, vitamin B6, magnesium, phosphorus, copper and lignan phytonutrients.  Enjoy as

SWEETENER

12. raw local honey – not only will this help with seasonal allergies, but this is an unprocessed sweetener that kids just love.  Since finding out more about the negatives of agave syrup, honey is now our favorite liquid sweetener.  Enjoy in

  • breakfast
  • chocolate syrup with raw cacao or carob powder
  • desserts
  • toppings or dips for cut fruit

Apple Kale Juice

21 Feb

Apple and Kale waiting to be juiced

We can’t stop eating kale salads at our house.  We love the leaves but don’t like chewing through the tough stems.  So what to do with the leftover kale stems?  DON’T THROW IT!  JUICE IT!! This easy juice is so yummy.  It is perfect for kids and hubbies who aren’t in the mood for their greens because it tastes like pure apple juice heaven.

Juice together:

stems from 2 – 3 bunches of kale

2 bags of apples

Enjoy!

I Can’t Stop Eating This Kale Salad

29 Jan

My son says: "I Can't Stop Eating This Kale Salad"

I love this salad too.  Actually, it was this same salad that made me a raw food convert.  This  recipe is adapted from Ani Phio’s Evergreen Salad in Sunflower Thyme Marinade in Ani’s Raw Food Kitchen Cookbook and reprinted here with her kind permission.  Here is how we enjoy this salad:

2 big bunches of Lacinato Kale, washed well, stemmed, rolled into a bunch and sliced thinly

Puree the following altogether to make the dressing:
1 clove garlic
1 tbspn apple cider vinegar
1 tbspn dried thyme
1/2 cup sunflower seeds, soaked for a few hours, drained and rinsed
1 cup extra virgin olive oil (I’ve also tried 3/4 oil and 1/4 water with success if you don’t want all the oil)
sea salt (I usually put 1-3 tsp, 1 tsp per pound of stemmed and sliced kale for the salad)

Toss kale in marinade and refrigerate overnight.  You can eat it fresh but it  is really best eaten the next day to allow the flavors to blend well together.  Our son loves this salad!

Kale Salad

30 Mar

I love this salad and so do all my meat-eating family and friends who come over for a meal with us.  It’s really delicious – not to mention easy! Maybe that’s why I highly recommend Ani Phyo‘s books to friends interested in raw food – most of her recipes are easy and yummy. In fact, one reason I became hooked on raw food was because of this salad dressing. 

Puree in blender:
2 tablespoons fresh thyme
1 clove garlic
2 cup extra virgin olive oil
1/2 sunflower seeds, soaked overnight, rinsed and drained (if you don’t have time, it will work dry too)
1 tablespoon cider vinegar
1 teaspoon salt

Toss with a bunch of kale or collards.