Kale Pesto with Roasted Potatoes and Egg

September 19, 2014 / Kake2Kale | Culinary Travel Adventures / 1 Comment

We’ve been growing kale in our garden for a few years now. For those of you who have never planted anything for fear of killing it, then kale is for you. We usually just buy the seedlings in the spring, plant them and water them somewhat regularly and they supply us with their prodigious leaves from summer into late fall. Growing kale is definitely 20% effort for 80% results.

Kale used to be one of those mysterious things that adorned plates at restaurants. Mom and I had lunch many years ago when my sandwich platter came with a scoop of coleslaw that was nestled in a green frilly leaf. Mom saw this leaf and in an awed voice said, “I think that’s kale; it’s very nutritious.” It was like she had seen a unicorn! I took a little bite of this strange leaf with high expectations, but was completely disappointed by the tough chewy texture and bitterish taste. Mom finished off the rest of my discarded leaf. Little did I know then that she was further fortifying her anti-aging genes; my Mom has always looked young for her age. But at that time, I had as little use for kale as those plastic green cut-outs that come with your sushi.

How far we’ve come! Kale has now shot out of the shadows and straight into our gardens, our salads, chips, smoothies. It’s the Susan Boyle of the vegetable world, living a life of obscurity until a spotlight was shone on it and it burst forth in all of its green glory. It has definitely had more than its share of 15 minutes of fame, and still going strong, though other veggies are trying to vie for its prominence in our fridges and plates. Besides the conventional curly and heavy textured leafy kind, there is the non-curly and not as chewy kind called locinato, or dinosaur kale, as well as black kale, which really looks purplish.

My favourite way to eat kale is to make them into chips by dehydrating them, which makes them really crispy so they taste just like the kind you can spend oodles of money on in the grocery store. It’s worth the trouble. My neighbor has a dehydrator that she generously let me use, but she just moved and I might have to get one for myself. Here is my go to recipe for dehydrated kale chips. http://goneraw.com/recipe/cheesy-kale-chips

With the abundance of kale in my garden, I thought I’d make pesto with it. One night I had a craving for comfort food, and what’s more comforting than breakfast for dinner. So I roasted some sweet potatoes and potatoes, added the kale pesto and a fried egg, read my Vanity Fair magazine and settled in for the night…heaven.

Superfoods in this recipe:
Kale – High amount of calcium and vitamin K. In the Brassica oleracea family which is known to have a protective effect against cancer, because they contain Indole-3-carbinal (IC3) , which promotes a healthy balance of good estrogen to toxic cancer causing form of estrogen, it also has an anti-tumour effect.
Garlic – The major player in the allium family ( includes, leeks, onions, shallots, chives, green onion) contains sulphuric compounds that may help with lowering blood pressure, destroy cancer cells. Allicin, one of these compounds in garlic is not only anti-bacterial, anti-viral and anti-fungal, but research has shown that as allicin helps your body to neutralize dangerous free radicals.
Pine nuts – This seed has the highest amount of protein found in any nut. They are the only source of pinoleic acid, an appetite suppressant. They contain a high concentration of oleic acid which is good for heart health. Pine nuts are also rich in iron and packed with antioxidants.
Olive oil – Extra virgin olive oil has a distinctive taste and is high numerous antioxidants which are anti-flammatory and may protect the heart.
Sweet potatoes – Contains vitamin C, B complex, calcium and beta carotene. This is a complex carbohydrate, which means the carbs get released slowly in our body, so we don’t experience a dip in our energy levels, so our blood sugar remains stable. B vitamins support our nervous system, which help us to feel calm and improves sleep.
Eggs –Nature’s near perfect food. Contains a wide range of vitamins, such as vitamins A, D, E, choline, B12, as well as protein, lutein and zea-xanthin. Try to purchase Omega 3 eggs, to make it even more of a superfood.
Breakfast for Dinner serves 2

Ingredients:

1 potato
1 sweet potato
½ T. olive oil
¼ t. salt
Kale pesto (recipe below)
2 eggs
1/4 cup grated parmesan cheese (optional)

Directions:

Preheat oven to 400 F.
Cut both potatoes into wedges then drizzle with olive oil and salt. Place on baking sheet and bake for about 40 minutes, turning once.
Just before the potatoes are done, fry the eggs and set aside.
Once potatoes are cooked, divide them between two plates, put about 1-2 Tablespoons of pesto onto each plate and top with fried egg and parmesan cheese if desired.

Kale Pesto makes about 1 cup

Ingredients:

2 cups kale (chopped)
1-2 cloves of garlic
1/4 cup pine nuts
1/2 olive oil
1/2 cup grated parmesan cheese
salt and pepper to taste

Directions:

Puree kale, garlic and pine nuts in a food processor, or blender.
Then stream olive oil into the mixture with machine on low.
Then add cheese and salt and pepper at the end.

To store leftover pesto, pour olive oil over the top to create a seal, so the pesto does not oxidize. It can be refrigerated for a week, or frozen for 3 months. But if freezing, do not put the cheese into the pesto, but add when serving.

Eat healthy, live great! {Kake}

From the Culinary Trail – Sailing and Savouring the Gulf Islands Part 2

August 7, 2014August 12, 2014 / Kake2Kale | Culinary Travel Adventures

Does kitchen size matter? In Amsterdam (The Netherlands), we lived in a small top floor apartment of a canal house that was built in the 17th century. My partner and I loved this cozy flat particularly for its location, that is – in the historic center of the city and overlooking one of the grand canals. It had a lot of nice features, such as a roof deck and a wood-burning fireplace. But, like so many small flats in the city, our place had a teeny-tiny kitchen. It measured roughly 3 x 4 feet and included a dual burner electric stove, sink, short counter, and mini-fridge. Only one person could squeeze into the L-shaped space to prep/cook; but we managed to make elaborate and gourmet meals….and, without an oven! I didn’t miss the baking…after all, I’m the {Kale} in this blog and prefer savoury dishes.

Typical sailboat galleys are no bigger than our old Dutch kitchen. There is a common misconception that the confined galley space limits your cooking to simple or camp-like meals. Not at all. In my view, the quality of our culinary creations has never been affected by the size of the kitchen or galley. Even though I am pretty creative with menu planning and provisioning for our sailing trips, I am always interested in cookbooks that focus on galley-friendly options. I recently discovered a cookbook that is fantastic and worthy of sharing with our blog circle. It’s a fairly new cookbook from Vancouver Island called “Sea Salt: Recipes from the West Coast Galley“. This cookbook has received rave reviews and won ‘Best Fish + Seafood Cookbook in Canada’ and ‘Third Best Fish + Seafood Cookbook in the World’ by Gourmand International. During our Gulf Islands sailing trip on the Amritha Catamaran, we had the pleasure of meeting two of the cookbook’s authors. We were sailing with a friend from a yachting magazine and because he was preparing an article about the cookbook and interviewing the authors, our group was able to experience a unique dinner prepared by the authors and based on the cookbook’s recipes. This part 2 of 2 posts is my recap of our spectacular culinary evening and includes a recipe of a dish that we sampled from the cookbook.

The mother-daughters collaboration behind this successful cookbook is made up of Lorna, Hilary and Alison Malone. They are a family of sailors and reside in Nanaimo on Vancouver Island. Alison, an accomplished lifestyle writer and editor, is one of the daughters but was not available to join us. We met Lorna, the mom and avid racer, and the other daughter, Hilary, a chef and an expert food styler. Both are incredibly down to earth and their passion for their project and the local food/wine scene shows when you meet them.

The award-winning Sea Salt cookbook is a collection of over one hundred sea worthy recipes which are fast and delicious, whether aboard in the galley or at home on land. I love that the eight chapters are logically organized by the time frame of a sailing trip. My favorite chapters include: i) Chapter one (Breakaway) highlights recipes with fresh ingredients on the first nights, ii) Chapter five (Entertaining: On the Dock and Rafting Up) showcases recipes for appetizers, dinners and desserts that are ideal for sharing, and iii) Chapter six (North) features recipes of food with a longer shelf life that can be used near the end of a trip. There is a lot more to enjoy from their cookbook, from stocking and provisioning tips, suggestions about markets to the stunning food photography by Christina Symons. But, what stands out is that the recipes are inspired by the freshest local flavours of Vancouver Island and the Gulf Islands. Products from twenty artisan producers of food, beer and wine are featured and stories of the producers are included with various recipes. Our 4-course Sea Salt dinner comprised of:

Balsamic Beets and Goat’s Cheese Crostini with beets from a Nanaimo farmers market, chive flowers from the Malone garden, goat cheese from the Salt Spring Island Cheese Company, and red fife sourdough bread from Bodhi’s Artisan Bakery

Seared Qualicum Beach Scallops with Sweetcorn-Basil Purée and Heirloom Tomato Salad with Qualicum Beach scallops from Island Scallops Ltd.

Pacific Cioppino with mussels from Island Sea Farms on Salt Spring Island and sea salt that is hand-harvested and natural from Vancouver Island Salt Co.

Cranberry and Hazelnut Coffee Cake with hazelnuts from Foote’s Hazelnut Farm

Four wines, handpicked by Lorna, accompanied this amazing meal. My favourites were the Averill Creek’s Cowichan Black and Joie Farms 2011 Pinot Noir.

There were so many superfoods in our Sea Salt dinner. Scallops, clams, mussels, salmon, prawns, beets, tomatoes, hazelnuts and cranberries were just a few of them. Go to our list of favourite superfoods to see the nutritional benefits.

I highly recommend the Sea Salt cookbook, whether you’re a sailor or not, and regardless if you cook in a small or large kitchen. I wish the Malones continued success with their cookbook and I look forward to trying all of their recipes! Thank you to Lorna and Hilary for an unforgettable culinary experience.

The Seared Qualicum Beach Scallops with Sweetcorn-Basil Purée and Heirloom Tomato Salad recipe and cookbook cover photo are courtesy of Sea Salt: Recipes from the West Coast Galley by Alison Malone Eathorne, Hilary Malone and Lorna Malone, with photographs by Christina Symons, Harbour Publishing, 2013, www.harbourpublishing.com

Travel Far, Explore More! – {Kale}

Quinoa Kale Burger with Goji Berry Ketchup

July 25, 2014 / Kake2Kale | Culinary Travel Adventures

Going to Macdonald’s as a child was really not a huge draw, although my parents somehow always chose to take my brother and I to Macdonald’s whenever they had bad news to tell us. The burgers were unmemorable, but the shakes, oh boy!! Just the mention of Shamrock shakes today will put a stupid smile on my face. Burgers were considered food that only people who camped, hunted, listened to rock and roll, drove trucks and had mullet hairstyles ate. Not that we felt above those people, we were just into other things, like not eating with our hands, unless it was a barbecue pork bun at dim sum and then you had no choice. To this day even eating crab I only allow one hand to handle the crab while the other hand uses chopsticks.

One night I was looking through my cupboard trying to decide what to make for dinner and saw cans of beans. I keep buying them because I know they are good for me, but they just sit there. So I took a can down, opened the fridge and once I saw the leftover cooked kale inspiration hit me for these burgers.

Mulling over what condiment to go with the burger it occurred to me that goji berries blended with ketchup might work well. By the way here is a little tidbit about the provenance of the word “ketchup”. We were having ketchup on something and I was saying the word in my mind. I suddenly made the connection with the Cantonese words for ketchup. I looked it up in the dictionary, and indeed, its origins are Chinese, because “ke” means tomato and “chup” is sauce. The goji berry ketchup’s sweet and tart flavour is the perfect foil to the burger. You can add your own twist by adding chilli powder, or sriracha.

Superfoods in my burger and condiment recipes:

Cannellini beans: These are also called navy beans because they were a staple for the U.S. Navy in the early 1900’s. Packed full of protein, fiber and also vitamin B1, as well as lots of minerals.
Quinoa: Contains antixoidants, as well as all 9 essential amino acids making it a complete protein, perfect for vegetarians.
Kale: High amount of calcium and vitamin K. Kale is in the Brassica oleracea family which is known to have a protective effect against cancer, because they contain Indole-3-carbinal (IC3) , which promotes a healthy balance of good estrogen to toxic cancer causing form of estrogen, it also has an anti-tumour effect.
Onion: High amount of quercetin (which is an anti-histamine, helps your body combat allergies). Onions are also antibacterial, antiseptic, detox properties, lowers cholesterol, protects the heart.
Goji Berries: These are also known as Wolfberries. They contain the highest concentration of protein of any fruit, high amounts of carotenoids, vitamin C, and 21 trace minerals. It is anti-inflammatory, anti-fungal and anti-bacterial.

Quinoa Burgers makes 8 burgers

1/2 cup uncooked Quinoa
1 can or 398 ml Cannellini (navy)beans, drained and rinsed
2 cups kale (stem removed and chopped)
¼ cup onion (minced)
2 eggs
½ cup corn (fresh or frozen)
2 T. plus 2 t. olive oil
2 t. mustard
1 t. ground coriander
½ t. chilli powder
1 cupgluten free breadcrumbs (or regular breadcrumbs)

Directions:

Place the quinoa in 1 cup of water, cover and bring to a boil. Keep uncovered and simmer for about 10 minutes, or until all the water is absorbed and the quinoa grains have opened up.
While quinoa is cooking, heat 2 teaspoons of olive oil over medium heat add the onion, cook for 5 minutes, then add the kale and continue cooking for another 5-7 minutes until kale is wilted.
Then in a large bowl combine the cooled quinoa, kale and then rest of the ingredients mix well. Form into 8 patties and using a tablespoon of oil at a time cook the patties in a frying pan.

Goji Ketchup makes 1/2 cup

1 T. goji berries
1 T. filtered water
1/3 cup ketchup (whichever one you have in your fridge)

Directions:

Rehydrate goji berries in filtered water for 15 minutes
Do not drain the berries, but add goji berries along with water to ketchup. (There will be nutrients from the goji berries in the water that it has been rehydrating in.) Puree with a hand blender until smooth. That is it!

Eat healthy, live great! – {Kake}

The Iron Dinner Party

June 14, 2014June 14, 2014 / Kake2Kale | Culinary Travel Adventures

Most people probably decide on a dinner party menu by selecting dishes that they’re comfortable making or would be crowd-pleasingly practical. It is less likely that social dinners are designed solely around one health benefit; however, that is what we did. When several family members developed significant iron deficiencies, we thought it would be helpful and fun to focus on iron-rich foods at family gatherings. In the most recent dinner party, we kicked into iron chef mode with our best feast yet. Our iron-powerhouse meal included:

Baked Kale Chips – Kale has loads of calcium and vitamin K.
Liverwurst with rice crackers – Pork liver is a good source of vitamin A, D, B and C but also zinc.
Panko-Crusted Fried Oysters – Oysters are high in zinc, good for immunity, protein and Omega 3’s.
Steamed Mussels with gluten-free beer – Mussels are high in minerals.
Marinated Octopus – High in selenium, an antioxidant and vitamin B12 good for energy.
Grilled Asparagus with Spinach salad – Asparagus is high in B vitamins, good for nervous system. Spinach is an excellent source of vitamin K and Omega 3.
Baked Yam Fries – High in antioxidants like beta carotene, great for eyes.
Chocolate and Raspberry Trifle – Beets and spelt flour adds iron to this dessert.

All deliciously healthy but easy and fun to make! We’ve included Kake’s dessert recipe and Kale’s directions for preparing the oysters and octopus. Enjoy! {Kake} & {Kale}

Panko Crusted Oysters serves 4-6 as an appetizer

Directions:

Rinse raw oysters (18-20 medium size) and drain on paper towel.
Coat each oyster with flour then dip in egg mixture (1-2 beaten) followed by a dip in panko (Japanese style bread crumbs). Make sure the oyster is fully covered.
Pan fry the oysters in hot oil until they are golden brown and cooked through. Lay on paper towel to drain oil.

Marinated Octopus serves 4-6 as an appetizer

Directions:

Simmer fresh Octopus (2 lbs) in hot water for about 40 minutes until tender (pinch with fork).
Let cool a bit and lay tentacles over an upside down bowl or hang them over the ridge of a bowl.
Place in fridge for 2 hours.
Cut octopus into slices. Make a marinade by mixing pressed garlic with salt, pepper, olive oil and lemon (approximate amounts by taste).
Toss octopus in marinade and add cut parsley. Place in fridge for another 30 minutes prior to serving.

Grilled Asparagus with Spinach Salad & Baked Yam Fries

Kale Chips & Steamed Mussels

Chocolate and Raspberry Trifle Serves 10

1 1/4 cups light spelt flour
1/4 cup unsweetened cocoa powder
3/4 t. baking soda
1/2 t. salt
1/2 398 ml can beets drained
1/2 cup granulated sugar
1/2 cup grapeseed oil
1 egg
1 t. vanilla
1/2 cup buttermilk
2 cups heavy cream
2 T. Bailey’s Irish Cream
2 T. Chocolate syrup
2 cups fresh raspberries

Directions:

Preheat oven to 350F.
Grease an 8 inch square pan.
Combine the dry ingredients in a large bowl.
Puree the beets.
With an electric mixer beat the sugar with the oil in a medium sized bowl for 2 minutes, then add the egg and vanilla. Then add the beets.
Gradually beat in 1/3 dry ingredients, till just blended. (Don’t over do it, or cake will be tough) Then 1/2 of buttermilk, keep alternating and end with dry ingredients.
Pour batter into pan till 3/4 full, if you have more batter, make cupcakes.
Bake for 30-40 minutes. Test with a toothpick inserted in the center, if it comes out clean or with a few crumbs it is ready.
While cake is cooling whip the cream until it is partly whipped, then add the Bailey’s and chocolate syrup. Continue to beat until cream is fully whipped. (Coconut cream may be substituted, just make sure the beaters and the coconut cream is chilled prior to whipping. Buttermilk has very low lactose so if coconut cream is used, this dessert is safe for those who are lactose intolerant.)
Once cake is completely cooled, cut into squares and place half of the cake chunks in a serving bowl (a glass one is pretty) dollop half of the cream over top, and repeat, then sprinkle the raspberries over the top. Chill for a couple of hours, then serve to oohs and ahhs!!

You don’t even have to let on that this dessert is nutritious, I even had some for breakfast the next day and did not feel the slightest guilt, now that’s having your cake and eating it too! {Kake}