Tag Archive | low calorie

Power Your Day With A Kale Salad

Here is a recipe that just may change your opinion of a “kale” salad. It is packed full of color, flavor, fruits and veggies, is super-nutritious, and is just plain delicious!! The dressing is a simple mixture of fruit juice and olive oil. Give it a try!

 

Start with a bunch of freshly washed/dried kale – baby kale is ideal, however, I had good results from just removing the center rib section from my bigger leaves. To this, I added a good-sized handful of baby spinach leaves. Chop or tear all the leaves into small sections and place in a large salad bowl.

Next, toast one-half cup sliced almonds on top of the stove until slightly brown. Set aside to cool.

Dressing: In a separate small bowl, zest an orange. (Reserve the fruit for later). Add 1/4 cup of a good (organic) extra virgin olive oil to the bowl followed by 2 tablespoons of orange juice which you will squeeze from the orange you just zested. Add 1 1/2 tablespoons of lemon juice, a little salt and pepper and then stir.

Add 1/2 cup of cran-raisins and the toasted almonds to the kale/spinach mixture and top with the dressing that you've made. Toss to coat thoroughly and let stand at least one hour.

Just for fun, I also added some roasted sunflower seeds and raw hemp hearts. The hemp hearts have a nutty taste and add some all important Omega 3s to the dish!

Peel the rind from the remaining orange and chop fruit into small sections.

The dressing gives the salad a light, fruity flavor. Packed with goodness – hope you enjoy it as much as I do!

 

New England Baked Shrimp

When I get a “hankering” for some delicious seafood, my favorite way to prepare it is with the following recipe. Gone are the days in our household where deep fried shrimp is served. THIS recipe is not only delicious, it is quick and easy to prepare and has a low calorie count (190 calories per serving). It works on all kinds of white fish – halibut, cod, and mmmmm – walleye. Give it a try!

New England Baked Shrimp

2 tablespoons of butter

1/2 cup dried bread crumbs

1/2 clove of garlic, crushed

1/4 cup grated Parmesan cheese

1 pound fresh large shrimp

In a small saucepan, melt your butter and stir in the bread crumbs, garlic and Parmesan cheese. Remove from the burner and cool. Shell and devein your shrimp; cut through lengthwise until almost split. Flatten and place in a single layer in a medium sized baking pan. Spread each shrimp with a scant tablespoon of the crumb mixture. Bake 15-20 minutes at 375 degrees until shrimp are tender.

The shrimp come out of the oven with a wonderful garlic, cheesy flavor with a slight breadcrumb coating and boy, they are good!


A couple of months ago, I read an article about bread crumbs. Yup – not all breadcrumbs are created equal!

I enjoy making my own bread, but there are times when you don't get to the end of loaf fast enough and the bread gets kind of dry. I just pop the slices on a cookie sheet and let them totally dry out, then hit then with a rolling pin to make my own bread crumbs. They are great for this recipe. The article I read on bread crumbs told me that the package you purchase in the store of your favorite bread crumbs is perhaps more than you bargained for. So, last time through the grocery store, I had to see for myself. Here is the list of ingredients on the back of one particular bread crumb container.

I will continue to use my “day old bread” for breadcrumbs. Who knew?

 

Kale…..Who Knew?

My parents never grew kale in their garden. There wasn’t much that they missed growing in our garden, but I know for sure that kale was not a crop they planted.

The first time I saw this veggie, it was growing in a flower garden – so what a switch for me to be here, on a soap box, telling you that you should definitely grow this crop!

Kale is one of those crops anyone can successfully grow. It is a part of the cabbage family and it can ‘take’ the cold weather extremely well. Put it in full sun in the spring and you will be harvesting it in about two months. It really prefers cooler temperatures and is even sweetened by a touch of frost. A spring and fall crop of kale does extremely well in our zone 5 Colorado.

So, now you’ve grown the stuff. What do you do with it? If you let the kale leaves get too big, you’ll note that they will get bitter. Take care to harvest the young, tender leaves as they mature. It is an excellent source of vitamin A and calcium. It’s high in fiber, a super source of beta-carotene and also possesses carotenoids to help keep UV rays from damaging your eyes. OK, OK – I get that, but kale is not just one of those veggies you will sit down and eat by the bowl full in front of the TV!

Baked kale chips are amazingly delicious, and when my friend, Katie, told me about this recipe, I decided to try it that same night.

Baked Kale Chips

After harvesting a bunch of kale, wash and thoroughly dry the leaves. On a cutting board, remove and discard the center rib and then tear the leaf into bite-sized pieces. I like to put a tablespoon of extra virgin olive oil in a plastic bag and toss the leaves in to coat. Place on a baking sheet, spreading the leaves apart so they are not overlapping. Sprinkle with sea salt and bake 10-12 minutes at 350 degrees turning and moving them around as they shrink to make sure they crisp evenly.

We like to top with grated Parmesan cheese – returning to the oven for an additional 5 to 6 minutes.

The first time I made kale chips, I was a bit hesitant. They are green for heaven’s sake! Amazingly, they were delicious – and as I picked up the dinner dishes, I watched as my husband tipped the paper towel to get the last crumbs.
Score!!!!!

20130112-164457.jpg