April 2015 Recipes

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Kale Chips

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Ingredients

  • Approximately 6 cups of kale. We used three heads.
  • Approximately 1/3 cup olive oil *enough to coat the kale.
  • 1 pinch of salt
  • 1 pinch of paprika

Directions

  1. Wash kale and dry kale. Make sure that your Kale is well dried, this will help the oil and spices adhere to the leaves.
  2. Tear the kale into bite size pieces. Leave out the spines and stems.
  3. Arrange the kale in a single layer on a parchment lined baking sheet
  4. Bake in 350c oven until crisp and dark green, 12-15 minutes.

Borsht (Beet Soup)

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Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cups vegetable broth
  • 1 medium russet potato, peeled and diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups steamed cubed beets, 1/2-inch cubes
  • 2 teaspoons red-wine vinegar
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon fresh chopped parsley

Directions

  1. Wash beets and place them in a pot of boiling water. Cook until beets are tender enough to insert a fork. Fill a bowl or sink with cold water. When beets are soft plunge them into the cold water. When the beets are just cool enough to handle cup them in your hands and use your thumbs to peel off the skins.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil.
  3. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
  4. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Apple Raspberry Crumble with Oat-Walnut Topping

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Ingredients

For the Topping:

  • 7 tablespoons unsalted butter, softened, plus more for the baking dish
  • 1/2 cup rolled oats
  • 3/4 cup all-purpose flour
  • 1/2 cup packed light brown sugar
  • Pinch of salt
  • 3/4 cup chopped walnuts

For the Filling:

  • 3 pounds baking apples (such as Macintosh or Cortland)
  • 2 cups raspberries
  • 3 tablespoons granulated sugar
  • 2 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • Pinch of nutmeg
  • Pinch of ground cinnamon
  • Pinch of salt
  • 2 tablespoons cold unsalted butter, cut into small pieces

Directions

  1. Preheat the oven to 375 degrees F. Butter a shallow baking dish.
  2. Make the topping: Whisk the oats, flour, brown sugar and salt in a bowl. Stir in the walnuts. Work in the butter with your fingers until evenly moistened.
  3. Make the filling: Peel the apples and cut into 3/4-inch chunks. Toss with the raspberries, granulated sugar, flour, vanilla, nutmeg, cinnamon and salt in a large bowl.
  4. Transfer the filling to the prepared dish or ramekins and dot with 2 tablespoons butter. Squeeze handfuls of the crumble mixture and scatter on top of the fruit. Bake until golden and bubbly, 40 to 45 minutes.
  5. Let sit 10 minutes before serving. Top with whipped cream or ice cream, if desired.
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Watermelon Basil Salad

Ingredients

  • 1 cup watermelon
  • 1 cup kale (cut into ribbons/slaw-style)
  • 1/2 pint cherry tomatoes
  • 5 leaves basil
  • 1/4 onion
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • salt & pepper

Directions:

  • Wash kale, tomatoes, and basil under cold water – this keeps them crisp and fresh!
  • Julienne the kale [click here for a quick video on how to do this]
  • Cut cherry tomatoes in half
  • Cut watermelon into cubes
  • Julienne the basil
  • Slice the onion
  • Combine the balsamic vinegar, olive oil, and salt and pepper – adjust to your preferred taste
  • Toss all the ingredients together – voila!

 

This recipe is brought to you by PeerConnect’s chef peer coaches. Come out to the market for free samples of a new recipe each Thursday!

Veggie of the Week: Kale pt. 4

Preparation and Serving:
– Should be washed thoroughly in running water and swished in saline water for about 10-15 minutes in order to remove soil, dirt and any fungicide/insecticide residues
– Just before cooking, remove tough stems, and separate wilted leaves from healthy ones
– Kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanuts, soy sauce-roasted almonds, red capsicum flakes, or a sesame-based dressing.
– Flavor is noticeably reduced When combined with oils or lemon juice
– When baked or dehydrated, curly kale becomes similar to potato chips, kale chips can be seasoned with salt or other spices
– Can be mixed with mashed potatoes, used in soup or stew, can be boiled and served with a grain such as rice, can be braised and eaten alone or with other greens, can be used in juice and/or smoothies

Kale-Apple Smoothie

Kale-Apple Smoothie
Makes 1 serving

Ingredients:
3/4 cup chopped kale, ribs and thick stems removed
1 small stalk celery, chopped
1/2 banana
1/2 cup apple juice
1/2 cup ice
1 tablespoon lemon juice

Directions:
1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.
2. Blend until smooth and frothy.
3. Enjoy!

Veggie of the Week: Kale pt. 3

Selection and Storage:
– Kale is at its best during winter months from November until March
– Buy fresh green leaves featuring crispy, crunchy, brilliant dark blue-green color.
– Extremely perishable so should be used quickly

Stir Fried Kale

Stir Fried Kale
Makes 6 servings

Ingredients:
3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 cup bread crumbs
3 bunches kale – washed, dried, and shredded

Directions:
1. Heat oil over medium-high heat in a large frying pan.
2. Add onions and garlic; cook and stir until soft.
3. Mix in breadcrumbs, and cook and stir until brown.
4. Stir in kale, and cook until wilted.
5. Serve hot or warm.
6. Enjoy!

Veggie of the Week: Kale pt. 2

Health:
– Kale is very high in beta carotene (our body converts this into Vitamin A which is important for growth and development, maintaining a healthy immune system, and good vision)
– High in vitamin K (used by the body to synthesize certain proteins which are used for blood coagulation, as well as the development of bone and other tissues)
– High in vitamin C (essential nutrient!)
– Rich in calcium (crucial for healthy cells, bones, and teeth)
– Source of lutein and zeaxanthin (maintain eye health)
– Contains bile acid sequestrants (lower cholesterol and decrease absorption of dietary fat)

Kale Chips

Kale Chips
Makes 6 servings

Ingredients:
6 cups torn stemmed kale
2 tsp olive oil
1 pinch salt
1 pinch paprika

Directions:
1. Preheat oven to 350ºF (180ºC).
2. Toss together kale, oil, salt and paprika; arrange in single layer on parchment paper–lined baking sheet.
3. Bake in oven until crisp and dark green, 12 to 15 minutes.
4. Enjoy!

Veggie of the Week: Kale

– Kale is also known as borecole
– Can have green or purple leaves
– Kale is related to broccoli, cauliflower, collard greens, and brussels sprouts
– Can reach heights of six or seven feet!
– Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe
– Curly leafed and flat leafed cabbage existed in Greece in the fourth century BC which are considered to be the ancestors of today’s kale
– Kale leaf colours range from light green through dark green and violet-green to violet-brown
– Freezes well and tastes sweeter and more flavourful after being exposed to a frost

Lemony Kale

Lemony Kale
Makes 4 servings

Ingredients:
1 tbsp olive oil
3 cloves garlic, sliced
6 cups torn stemmed kale
2 tsp lemon juice
1 pinch each salt and pepper

Directions:
1. In skillet, heat oil over medium heat; cook garlic until fragrant, about 1 minute.
2. Stir in kale; cook until slightly wilted and dark green, about 5 minutes.
3. Stir in lemon juice, salt and pepper.
4. Enjoy!