Celebrating St. Patrick's Day this weekend? Be festive AND healthy with these delicious and simple recipes!
Kale is loaded with calcium, lutein, iron, and vitamins A, C, and K. Kale is rich in the all-important phytochemical sulforaphane, which research suggests may protect against cancer. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer-causing chemicals —which we all are exposed to on a daily basis.
Cheezy Kale Chips
1 bunch kale, torn into 2-inch pieces
High-heat canola oil spray (try Spectrum Naturals)
Nutritional yeast (try Kal brand)
Sea salt and cracked black pepper to taste
Instructions:
1. Preheat oven to 350° F.
2. Tear kale into pieces, avoiding the tough inner stalk. Rinse well in water and dry as best you can either in a spinner or on a tea towel.
3. Spray baking sheet with canola oil. Place kale on sheet in a single layer and spray tops with canola oil. Sprinkle lightly with nutritional yeast, sea salt, and pepper.
4. Place in oven and bake about 10-15 minutes, or until the kale is crisp. Will keep in airtight container for up to a week.
More recipes after the jump...
Spring Green Pea Soup
Makes 6 cups
Ingredients:
1 tablespoon margarine (try Earth Balance or Spectrum Spread)
1 large Vidalia onion, chopped (about 2 cups)
2 teaspoons minced fresh ginger
1 teaspoon ground cardamom
3-4 cups no-chik or vegetable broth
32 ounces frozen green peas
Salt and pepper to taste
Instructions:
1. Heat a four-quart Dutch oven over medium-high heat and melt margarine.
2. Add onion and ginger and sauté until soft. Stir in cardamom and let cook for a minute. Add broth and bring to a boil.
3. Add peas and simmer, uncovered, until very tender, about 10 minutes.
4. In batches, purée soup using immersion blender, food processor, or blender until very smooth, about a minute per batch. (For safety with hot liquids, fill blender no more than half full.)
5. Return soup to pan and season with salt and pepper to taste.
(Can be made ahead and refrigerated. Freezes well.)
Cilantro Hummus
Ingredients:
1 cup almond butter
2 tablespoons nutritional yeast
2 teaspoons light/white miso
1 pinch dill
1 pinch salt
1 tablespoon onion powder
1/2 tablespoon garlic powder
1 small bunch cilantro – throw it in stems, leaves, and all!
1 teaspoon lemon juice
¼-1 cup water
Instructions:
1. Put all ingredients into food processor or blender and blend until very smooth, adding water as needed to make desired consistency.
2. Serve thick as a dip or thin out with water to use over your favorite whole-grain pasta or as gravy.
What is nutritional yeast?
Nutritional yeast is a deactivated yeast, usually Saccharomyces cerevisiae. In addition to protein, dietary fiber, vitamins and minerals, it contains additional functional and beneficial components such as beta-1,3 glucans, vitamin B-12, and glutathione. Studies have show that these components have potential health benefits such as improved immune response, reduction of cholesterol, and anti-cancer properties.
Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used in place of parmesan cheese.
For more information on The Block Center for Integrative Cancer Treatment, visit BlockMD.com.
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