Showing posts with label kale. Show all posts
Showing posts with label kale. Show all posts

Monday, June 15, 2015

Greek Style Lamb and Kale Salad + Giveaway!


 Thank you to Mountain States Rosen for sponsoring this post 
as well as the sweepstakes!

When you think of lamb, do you think of fancy sit-down meals and holiday feasts?
Isn’t lamb complicated to cook? Don’t we all have buckets of spare time to prepare complicated meals every night? Just kidding, I don’t have time for that either! I seek healthy, filling recipes that can be eaten more than once. Packable for lunch? Even better!  In a time of burrito bowls and long commutes, it is time to shake off that fussy reputation and enjoy lamb on the go.
Not only is lamb delicious, it packs a great nutritional punch as a lean source of protein, B12 as well as minerals: niacin, selenium and zinc. Did you know that selenium and zinc both support our immune system? Great thing to remember next flu season!  And there is five times more omega 3 in lamb than in beef--something that many of us are not getting adequate amounts of in the US.
I don’t eat a ton of meat, but when I do, I focus on sustainably raised animals. You are what you eat, right? I actually like to take it a step further and say, “You are what your food ate.” When plants and animals are raised in a responsible manner and as nature intended, the food is healthier and tastier. The lamb I serve is raised sustainably, as nature intended.  Shepherd’s Pride lambs graze on wild grasses, herbs and flowers, are never, ever administered any antibiotics or added hormones and are minimally processed with no added ingredients.


Greek Style Lamb and Kale Salad
Makes 8 delicious meal-sized servings

Broiled Lamb
  • 1 Shepherd’s Pride or Cedar Springs butterflied leg of lamb, 2.5-3 lbs, fat trimmed and cut into 1-inch cubes
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh rosemary
  • 2 cloves garlic, minced
  • 2 teaspoons Dijon mustard
  • salt and pepper
Salad
  • 2 large bunches of kale, de-stemmed and chopped into thin slivers
  • 4 cups finely sliced purple cabbage
  • 2 cucumbers, cubed
  • 8 Roma tomatoes, chopped
  • 1 cup pitted Kalamata olives
  • 8 ounces feta cheese, crumbled
  • 2 cans chickpeas (aka garbanzo beans) drained and rinsed
  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • salt and pepper

  1. Toss cubes of lamb with marinade in a resealable container or zip-top plastic bag. Make sure all cubes are well coated. Place in refrigerator for several hours or overnight to allow flavors to marry.
  2. Preheat broiler and position oven rack 4-6 inches from heating element. Line rimmed baking sheet with foil or coat with non-stick spray.
  3. Place lamb cubes on tray. Broil cubes for 5 minutes. Remove tray from oven and pour out any accumulated liquid. Turn lamb cubes to ensure even cooking and broil 3-5 minutes further until browned, has golden edges and internal temp reaches 145 degrees Fahrenheit.
Tip: skewer several cubes onto thermometer probe for accurate temperature reading.
  1. Toss all salad ingredients together in large bowl. Add lamb cubes (delicious warm or chilled) and enjoy.

Note: this salad will keep for several days, dressing and all, without wilting! Enjoy as a delicious picnic or make your lunch for several days all at one time!


Lamb Rocks Hammock Sweepstakes sponsored and made possible by Mountain States Rosen and the American Lamb Board.  

Enter here!

Tuesday, February 3, 2015

Guest Post: The Five Benefits of Kale You Need to Know

Kale has continues to receive positive press from all over the world! Kale has been sweeping the menus of local restaurants, sworn on by health professionals, and has even been popularized in
fashion trends. With all of this craze we can't help but wonder what is it that makes kale so great?

1. Kale is one of the most nutrient dense foods in the world 
Kale has an impressive resume of nutrients that are seemingly unmatchable by most other foods on the planet!  One single cup of kale attributes to a significant amount of your daily Magnesium, Potassium, Copper, Calcium, Manganese, and Vitamin B6.  Looking for a more impressive fact?  Only 1 cup of kale exceeds the recommended daily allowance for Vitamin A, Vitamin K, and Vitamin C!  Pretty impressive if you ask me.

3. Kale contributes to eye health 
Kale is an impressive contributor to eye health as well!  All of the Vitamin A in Kale is known to prevent optical disorders associated primarily with age by storing vitamins in the retina.  The carotenoids, lutein and zeaxanthin prevent UV light exposure while also preventing cataracts as well as atherosclerosis!

4. Kale supports weight loss 
40 calories per serving, kale is the perfect snack for cutting calories with 3 grams of protein per serving allowing for the sustainability given by a higher calorie option. 

5. Kale is jam packed with iron 
Are you a vegan, vegetarian, or just need more iron in your diet in general?  Kale is your answer.  Kale has more iron per calorie than red meat!  With all this iron you can guarantee that your body will perfectly oxygenated and full of red blood cells, not to mention having healthy hair, skin, and nails!

    Easy Kale, Orange, Banana Smoothie
    • 1 cup kale, stems removed
    • 1 banana, peeled
    • 1 orange, peels removed
    • 5 ice cubes
    • 1 cup water
    Put all ingredients in a blender and blends until smooth. 

    Guest Post by Madison!
    "Nutrition and health have always been a passion of mine and I am lucky enough to apply this interest by majoring in Nutrition with a focus in Dietetics and minoring in General Business at Miami University." - Madison, Grass Roots Nutrition Intern

    Tuesday, January 22, 2013

    Splendid salads: Snowy kale salad

    A beautiful kale salad with carrots, dried cherries and pecans
    Kale was quite the trendy green in 2012 - and for good reason; it is delicious, good for you and widely available. It is versatile in the kitchen too - try it sauteed as a quick side dish, tuck it into egg dishes such as strata or quiche or even raw.


    Kale has a trick up its sleeve; it is very cold hearty. This means that cold weather that will quickly freeze and kill other leafy greens such as spinach or lettuce, kale is able to adapt to. If you have your own garden, you will soon appreciate the better flavor of kale that has been through a cold snap. Keep it in the garden and even if it snows, you can enjoy fresh and local greens!

    Kale in a snowy blanket
    Snowy Kale Salad

    • Kale
    • Your favorite vinaigrette
    • shredded carrots
    • Dried cherries
    • Raw pecans
    1. Put on your snow boots and dig some kale out of your garden. Or, hop over to your grocery store and grab a bunch. 
    2. Give the greens a quick rinse and remove any tough stems. 
    3. Use a chefs knife to slice the greens into thin slivers; I find it helpful to roll the leaves tightly together like a burrito before slicing.
    4. Toss your kale slivers into your serving bowl and dress with your favorite vinaigrette. Use your hands to massage the dressing into the leaves. Sounds silly, but it helps to tenderize the leaves. Your spinach wishes it had it this good. 
    5. Add your other toppings and you're ready to go! Dig in and enjoy.
    Note: Kale has one other magical trick up its sleeve - it doesn't get limp and gross 5 minutes after adding the dressing. You can pack kale salad for lunch the night before and it is going to be great the next day. 

    A simple salad of raw kale and carrots


    Wednesday, August 29, 2012

    Splendid Salads: Kale salad with cannellini beans and dried cranberries


    Kale salad with cannellini beans, dried cranberries and Parmesan

    As a cruciferous vegetable like broccoli and cabbage Kale, is a nutrition power house! Loaded with vitamins A, K and C as well as phytochemicals beta-carotene and lutein that help lower cancer risk. Kale is often eaten cooked but it can also be delicious raw in salads. The trick to a delicious raw kale salad is to balance the slightly bitter greens with sweet and salty flavors. In this salad we partner the bitter greens with tart lemon, sweet cranberries, savory beans and salty, robust parmesan. The results? Divine!

    My good friend Sarah, a dietitian and blogger on WhyFoodWorks, shared this delicious salad recipe with me and I am paying it forward to you! The best part about this salad (besides the super flavor and nutrition) is that it holds up for a day or two in the fridge without getting gross. Just about every other leafy green will wilt soon after application of acids such as balsamic vinegar or lemon juice.

    Kale salad with cannellini beans, parmesan cheese and dried cranberries
    Ingredients:
    • 1 bunch of beautiful kale (avoid wilted or discolored bunches; probably not too fresh)
    • 1-16oz can of cannellini beans, drained and rinsed (also known as white kidney beans; while you may not recognize the name, if you've ever eaten minestrone soup, you've eaten them. If you can't find cannellini beans in your local grocery store, try Navy or Great Northern beans)
    • 1/2 cup of dried cranberries
    • 1/4 cup of grated Parmesan
    • 1/4 cup olive oil
    • juice and zest of 1-2 lemons, to taste
    • Salt and pepper, to taste (as Parmesan cheese is quite salty, you shouldn't need much additional salt)
    1. Give your kale a rinse under cool running water and remove the tough stems. Chop into thin slivers and place in your salad bowl.
    2. Zest the lemon and add to kale; slice lemon in half and add juice to kale too.
    3. Use your hands to massage the lemon juice and zest into the kale. If you have a kiddo helper, he or she would love to help you with this step.
    4. Add beans, cranberries, parmesan cheese, salt, pepper and olive oil. Toss together and serve!

    Note: this salad keeps well and travels well; bring it to your next picnic, pack it for lunch or even try it at your next brunch.
    Gather your ingredients; the parmesan cheese is hiding :)
    Wash and remove tough stems
    Chop into small pieces
    Zest and juice 1-2 lemons (to taste)
    Add zest and juice to kale leaves
      Kale is more tender after being massaged and lemon flavor is on each leaf!
      Add toppings
      Salad to go!
      I use a tool like this to zest the lemon and to grate the parmesan cheese. Do you have one in your kitchen?

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