Kale Sweet Potato Chicken Soup

Sweet Potato Kale Chicken soup

Ingredients:
1 package lean ground chicken
1 carton Campbell’s chicken broth
1 carton of water
3 garlic cloves
1 red onion, chopped
2 large sweet potatoes, chopped/diced
1 cup canned chickpeas, rinsed/drained
1 large carrot, chopped
1/2 small white onion, chopped
2 bay leaves
2 tbsp parmesan cheese
1 tsp basil
1 tsp italian
5 kale leaves, chopped off the stem
1/2 tbsp fresh thyme

Directions:
1. Soften the sweet potatoes in the microwave to save cooking time. (puncture with a fork and microwave for ~2 1/2 minutes…until softened).
2. In a large skillet, saute the onion, sweet potato, and carrot in ~2 tbsp olive oil and 2 crushed garlic cloves for ~10 minutes (until softened).
3. While this is cooking, in a large soup pot – add in the carton of chicken broth, carton of water, and chickpeas and turn onto medium heat.
4. Remove the vegetables from the skillet and add them to the pot after they have cooked for ~10 minutes.
5. Now in the large skillet, add 1-2 tbsp olive oil, 1 crushed garlic clove, and the lean ground chicken. Cook the chicken until browning (no pink throughout) ~15 minutes with regular mixing.
6. Add the chicken to the pot when it is thoroughly cooked.
7. Add the spices, parmesan, and fresh thyme to the pot.
8. Bring the soup mixture to a boil.
9. Once boiled, add the chopped kale leaves and allow to simmer for at least one hour.
10. Add pepper and salt to taste… and enjoy 🙂

xo
B

Kale-Crust Mini Pizzas (Gluten-Free & Nut Free)

Kale Crust Mini Pizzas

I came up with this yesterday as I was looking for an appetizer recipe yesterday! I think I might like the kale crust more than the cauliflower crust pizza!!! Kale has such a mild taste.. you hardly even know that it is in there…except for the green color 😉 This takes the quilt out of pizza – low cal and full of vitamin A, C, K and calcium! You can make this recipe as mini pizzas or as one large pizza.

Ingredients for the crust (Makes 5 mini pizzas):

2 cups fresh kale leaves, washed & trimmed
1.5 cups oat flour
1/2 cup egg whites
1/4 cup mozzarella cheese
1/2 tsp basil
1/2 tsp oregano
1 clove fresh garlic, crushed
1/4 tsp onion powder
1/2 cup water

Directions:
Preheat the oven to 350F.
In a food processor, process the kale and begin to add in the other ingredients. Add in the 1/2 cup water as needed (not all at once).
Mix until you get a moist desired dough consistency.
As you can see below, make into individual pizzas (or make one large pizza).
kale crust dough
Bake this crust layer in the oven for ~10-12 minutes until hardening.
Remove from the oven and add your toppings after this is complete (My toppings included: mozzarella, tomato, tomato sauce, onion, mushroom, and pesto.)
When you have added your toppings, bake in the oven again for ~7-10 minutes and broil for the last 2 minutes (to brown the top).

AND ENJOY 🙂
kale pizza

Chicken Kale Quinoa Soup

kale soup
Ingredients:
Chicken Meatballs:
1 package ground chicken
1/4 cup egg whites
1 tbsp italian seasoning
1 garlic clove, crushed

For the soup:
1 tbsp italian seasoning
1 carton Campbell’s Vegetable Broth
1/2 cup sprouted Tru Roots quinoa
1 large red onion, chopped
1 1/2 cups chopped grape tomatoes
2 bay leaves
2 garlic gloves, crushed

Instructions:
1. Start by making the chicken meatballs. Combine all ingredients and mix.
2. Heat a skillet on medium with 1 tbsp of olive oil.
3. Cook meatballs in the skillet, turn regularly to cook evenly.
4. While the meatballs are cooking, in a large soup pot add the vegetable broth, 1/2 cup quinoa and put on medium heat. Add in the 2 bay leaves and crushed garlic.
5. When meatballs are cooked (no pink throughout) add them to the soup pot.
6. In the same skillet, add 1 tbsp of olive oil and sauté the red onion and grape tomatoes for 7 minutes.
7. Add the tomatoes, onion, and italian seasoning to the soup pot.
8. Allow to simmer on low-medium heat for ~30 minutes or more.
9. ENJOY 🙂

kalesoup

Go Green! The famous King Kale Juice

 

KingKaleCottage

I got my hands on a delicious King Kale today from Juice Matters. Kale is becoming such a famous green and for all the right reasons! It is high in vitamins A, C, K and contains Calcium.

Functions of these nutrients:

Vitamin A: maintains healthy eye sight and a healthy immune system

Vitamin C: maintain a healthy immune system, may reduce risk of certain cancers and diseases, helps your body absorb iron

Vitamin K: involved in making body proteins (e.g. when bleeding, helps with blood clotting to prevent excessive blood losses)

Calcium: keeps your bones and teeth strong!

Therefore, Kale will give your body a true nutrient boost. Adding kale to your salads, blending it in your smoothies, juicing kale, and just drinking kale juice is extremely beneficial to your health. This cold-pressed juice by Juice Matters has no added sugars, preservatives or GMOs so you know you are getting the real stuff! It is low in natural sugars as it contains 71% vegetable juice. Natural sugars will not cause a drastic glycemic response in your blood sugars as a pasteurized, concentrated, sugary juice would. Cold pressed juices contain more fibres, pectins, enzymes and nutrients.

Moral of the story… GET YOUR GREENS and choose REAL juice 🙂

Greek Yogurt Dill Dip

So many veggie dips on the shelves are packed with added sugars, preservatives and other unidentifiable ingredients. I have come up with my own veggie dip so that you know exactly what you’re putting into your body and not losing the benefits of eating veggies!

Greek yogurt is high in protein and will satisfy your hunger. This is a great dip to pack with veggies, pita bread, and much more for your lunch.

Dill Dip

Combine and mix:
1 cup plain/nature Greek yogurt (0% m.f.)
1/4 cup fresh dill, minced
1 fresh garlic clove, crushed
2 tbsp kale, finely chopped
1/4 cup red onion, finely chopped
1/2 tsp lime juice

 

Tadaa! It’s as easy as that… Just dip and enjoy 🙂
The yogurt will soak up more flavour when stored overnight in the fridge too.