Raised from Scratch

growing up outside the box: alternatives to processed food and television

Healthy Addictions: Chocolate Kale Smoothies October 4, 2012

Did you know that kale and chocolate both rank in the top 5 most nutrient dense foods on the planet? Per calorie, kale has more iron than beef, and more calcium than milk, it’s high in vitamin A (300% daily recommended value), C (89% daily value) and K (1,000% daily value), anti-inflammatory properties and antioxidants, is believed to help lower cholesterol, help with detoxification, and contains 10% of the recommended daily omega-3 intake.

Read more about this awesome green here and here.

So kale keeps you healthy, and chocolate, naturally, makes you fall in love. Chocolate raises serotonin levels, provides magnesium, improves blood flow, lowers cholesterol and blood pressure. Just don’t mix your dark chocolate with regular cow’s milk because it negates the antioxidant benefits. I use almond milk in the smoothie for this reason and for taste, and haven’t read anywhere that almonds inhibit the absorption of chocolate’s nutrients.

I created this recipe because my 3 year old loves dark chocolate but is not likely to chow down on a full serving of kale if served for dinner, so a smoothie felt like a promising way of delivering this powerful grow food, and anything containing chocolate is automatically viewed a “treat”. She asked for thirds, so we’ll be making this a lot in the future.

Create a healthy addiction in your life…start making more smoothies!

Chocolate Kale Smoothie

16 oz almond milk

¾ cup frozen blueberries

2 bananas, peeled and frozen

1 T. honey

¼ t. vanilla extract

1 ½ T. soy protein powder (optional)

1 T. unsweetened cocoa, sifted

1 ½ cups fresh kale, washed and torn into large pieces

Combine all ingredients in blender and process until smooth. Pour into glasses or mugs and sprinkle with sifted cocoa. Serves 2-3.

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Pumpkin Kale Quiche October 13, 2011

Filed under: Breakfast,Eggs,Lunch/Dinner — annalope @ 5:15 am
Tags: , , ,

My daughter is a big fan of eggs, so when I told her we were having quiche for dinner and she gave me a serious, disapproving look and shook her head no, I knew she still wasn’t clear on exactly what a quiche is made of. “Egg Pizza!” I exclaimed, and immediately encountered an excited face with big eyes and some of my favorite words to hear: “Ella help.” She always says “help” with such anticipation and hopeful uncertainty, really drawing out the word as she enunciates every letter and places her face, eyebrows raised, squarely in front of yours where she can lock eyes with you so there’s no mistaking how committed she is to her request. Then she runs looking for a big chair to pull up to the counter, and I make sure to hide any extra eggs I don’t want her cracking. Destruction – creation – destruction – creation…this task was designed for a toddler.

Pumpkin Kale Quiche

Note: I use a large quiche pan for this dish (not a standard pie pan). If you don’t have one, or a suitably sized dish (who says quiche has to be round?) you’ll want to use 2 pie pans and make 50% more crust.

For Crust:

1 cup whole wheat pastry flour

½ cup white whole wheat flour

½ t. salt

4 T. coconut oil

6 T. cold unsalted butter, cut into cubes

¼ cup iced water

Combine flours and salt in medium bowl. Cut in coconut oil and butter until pieces are no larger than pea sized. Add water and mix very gently, kneading only a couple times to form a ball. Flatten slightly into a disc, place on plastic wrap and chill in the refrigerator for 30 minutes while assembling other ingredients.

For Quiche:

5 cups roughly chopped kale

1 cup shredded sharp cheddar cheese

¼ cup pumpkin puree (homemade or canned)

10 eggs

½ cup half and half

½ t. sage

1/8 t. black pepper

½ t. salt, divided

In large sauté pan, combine kale with 2-3 T. water, cover and cook over medium heat until kale has steamed (3-5 minutes), stirring occasionally. Add ¼ t. salt to kale, place in bowl; shred cheese into same bowl. In large measuring glass or 1 qt. bowl combine pumpkin puree, eggs, half and half, sage, pepper and remaining ¼ t. salt. Cover and keep egg mixture cold while crust prebakes.

Preheat oven to 350°. Roll out chilled dough on a lightly floured surface to cover quiche pan and gently press into pan. Poke the bottom of your crust several times with a fork. Bake for 15 minutes.

Place kale onto prebaked crust, top with cheese, then cover with egg mixture. Bake for 20 minutes or until egg mixture is set.