I’m not typically one to make new year resolutions. Instead I like to use the dawning of the new year simply as a time of reflection. Recently I’ve been reading a considerable amount about the power of the plant. Articles talking about how tiny microgreens and blue-green algae are total nutritional powerhouses and the overall health benefits of a more plant-based diet. This got me to thinking and thinking got me to deciding that 2015 should be the Greco family’s “Year of the Vegetable”. Don’t get me wrong, I’m not totally giving up meat. I still fully plan on curing and smoking another slab of bacon when the weather warms up and I’ll never say no to a pastrami sandwich from The Deli King of Clark, but I feel like we could all benefit from a little more of nature’s candy and a little less of nature’s inhabitants.
Since I’m already such a veggie lover this undertaking really shouldn’t be that great of a personal challenge, no the trick will be getting my family to switch to the green side. Of course knowing full well the reaction it would get, I didn’t discuss this plan with them. Instead I’ve decided to be stealth about it; add a few more veggies to soups here, some greens braised there, fresh fruit smoothies in the morning with a few carrots added in “just added for color” and lentils and beans more often for some good ‘ol fashioned non-meat protein. My plan was coming together nicely, I was subtly reducing their meat consumption while upping their vegetable intake and they were none-the-wiser. But then I got greedy. I few too close to the sun. I messed with the bull without expecting the horns. I was drunk with power and made a casserole of spaghetti squash, kale and smoked mozzarella… and I expected them to eat it. I was wrong.
My son ate most of his but not before declaring it “seriously not worth making again”, my daughter on the other hand couldn’t even muster than much of an endorsement. Instead she made a wild-eyed retching pantomime, waved her arms frantically and ultimately consumed about two forkfuls before flat out stating that she was DONE! I however thought it was delicious. Seriously… really, really good. And my husband agreed with me. (Of course I was angry with him at the time, so there’s a strong possibility he just may have been trying to get on my good side.) Anyway I honestly thought it was delicious and totally worth a repeat performance, but there’s a chance I may be alone on this one.
So the moral of this story is never be afraid to try something different and… You can lead a horse to water, but you can’t make a carnivore love spaghetti squash casserole.
Baked Spaghetti Squash with Kale and Smoked Mozzarella
This was really delicious. Really.
1 4 lb. spaghetti squash
1 tbsp. olive oil
1 large onion, diced fine
4 garlic cloves, minced
9 oz. frozen chopped kale, defrosted
1 tsp. salt
1/2 tsp. black pepper
1/2 cup plain Greek yogurt
2 eggs, beaten
2 cups spaghetti sauce (homemade or jarred)
16 oz. fresh smoked mozzarella cheese, shredded
1/2 cup fresh parmesan cheese
- Preheat oven to 375°F. Cut the squash in half lengthwise, remove all seeds and place on a rimmed baking sheet face down. Add some water to the bottom of the baking sheet and bake for 40 minutes or until tender. Remove from oven and allow to cool. Keep the oven on.
- Heat oil in a large skillet over medium heat, add the onions and minced garlic and saute for 4-5 minutes or until onions are translucent. Add the chopped kale, salt and pepper and continue cooking another 2-3 minutes, until kale is tender. Remove from heat.
- Once squash is cool enough to handle, use a fork to shred the squash into large bowl. In a medium bowl whisk the eggs. Add to the eggs the Greek yogurt and 1/4 cup of the parmesan cheese. Add the egg mixture to the squash strands and stir to combine.
- Pour 1 cup spaghetti sauce into a large baking dish. Spoon some spaghetti squash mixture over the sauce and spread evenly. Then add a layer of sautéed kale and onions over the squash, then half of the shredded mozzarella cheese. Top with another layer of squash, then kale, another cup of spaghetti sauce, the remaining mozzarella and finally the last of the Parmesan cheese.
- Bake for 35-40 minutes, or until bubbling and nicely browned on top.
- Allow to cool for 15 minutes before serving.*
*I’ve found that the longer the spaghetti squash is allowed to sit and cool, the less watery it ends up.
Kale is a fantastic source of calcium. It actually contains more calcium per calorie than milk and its more readily absorbed by the body than dairy. Kale is loaded with vitamins A, C & K, folic acid, vitamin B6, lutein, and potassium. All of which play a key role in reducing the risk of cancer and heart disease, lowering cholesterol and keeping your body in tip-top shape. Kale has natural anti-inflammatory properties, it contains omega-3 and omega-6 fatty acids, one serving contains 5% of your daily fiber requirement and it’s high in both iron and protein. Quite the laundry list don’t ya think?
I happen to love all leafy greens, including kale, and I eat them nearly every day. My family on the other hand draws the acceptable vegetable line at greens. My husband will sigh and grimace a bit but usually ends up eating whatever I make, but not my kids. No kale, no spinach, no collard greens. No way. No how. Not ever. And then along came kale chips…
If you haven’t had kale chips before then let me try to describe them for you. They’re crispy bite size bits of kale that are a little bit salty, a little bit oily, oddly delicious and totally weird at the same time. They’re absolutely addicting and before you can decide if you really like them or not, the batch will be gone! The first time I made kale chips my 8-year-old devoured three-quarters of the batch and immediately requested that I make more. “You want more what…kale?!? You got it kid!”
Kale chips…the key to longevity (or at least healthy snacking)!
You can make these simply with just salt and olive oil, or get crazy with garlic, curry, and chili powder or any other spices that float your boat.
Small bunch curly kale
2 tbsp. olive oil
1/2 tsp. pink salt
1/2 tsp. garlic powder
1/4 tsp. smoked paprika
- Preheat oven 325°F. Line a rimmed baking sheet with parchment paper and set aside.
- Rise the kale and remove leaves from tough center stem. Tear the leaves into bit size pieces, spread out on a dish towel and blot as dry as possible.
- Place the dry leaves in a large bowl. Drizzle with the oil and sprinkle with the salt and spices. One by one use your fingers to spread the oil and spices on the front and back of each leaf. Lay the oiled leaves in the prepared baking sheet in a fairly even layer. (You may need to make to work in batches.)
- Bake for 8-10 minutes, until the kale is crispy and just beginning to brown on the edges.
- Gently pry off the parchment paper and enjoy (or not).
I’ve already told you how much I like soup and that I make it fairly often. And you also know that my kids are pretty good vegetable eaters, but that broccoli happens to be one of their favorites. So then you must have already guessed where this blog entry is heading…
After hurricane Sandy my parents came for a visit and since our grocery store shelves were still alarmingly bare, they brought with them an abundance of supplies to replenish us. They thought of everything those two; milk, bread, cold cuts, asparagus, homemade quiche, wine and of course fresh broccoli. But here’s the thing (and please don’t misinterpret this as a lack of appreciation), they brought enough broccoli to feed my entire neighborhood. Seriously, if broccoli could have been traded for gas I would have had quite the black market enterprise going! We ate a considerable amount of broccoli over the next few days and still seemed to have plenty left to spare. So faced with this cruciferous vegetable conundrum I did what I do best, made soup.
In my mind soup should be something that warms and nurtures you, but it shouldn’t be so laden with calories that you feel guilty enjoying it. I won’t deny that a creamy broccoli and cheddar soup is delicious, but it’s not exactly the kind of healthy food I try to serve my family. I wanted to make a broccoli soup that was light and lovely. Perhaps the kind of soup more suited as an accompaniment to a sandwich rather than a meal in itself. And to really knock my broccoli soups nutritional profile out of the park I decided to add to it the ultimate super food— kale! It didn’t change the flavor but it did change the health benefits. In fact my son, who thought the soup was delicious, didn’t even realize it contained kale until he read this post over my shoulder. “Kale?!?” he screeched, “It had kale in it?!?” “Hummm,” he said shrugging and walking away, “who knew…”
Who knew indeed that a little kale could change my simple broccoli soup from “soup” to “SOUPPPPPPPP!”
Creamy Broccoli & Kale Soup
Adding the kale to this soup really kicked its nutritional value up. So much in fact that I didn’t think twice about using a little half and half to thicken it.
8 cups broccoli florets
4 cups kale leaves, removed from stems and torn
3 tbsp. olive oil
1 large onion (about 2 1/2 cups), diced
1 tbsp. fresh thyme
1 tbsp. garlic powder
8 cups (64 ounces) chicken broth
3/4 cup half and half
1 tbsp. cornstarch
2 tbsp. cold water
grated Parmesan cheese, for garnish
- Heat a olive oil over medium high heat in a large dutch oven. Add onion and cook until translucent, stirring frequently.
- Add broccoli, kale, thyme, garlic powder, salt and chicken broth. Cover, bring to a boil, reduce to a simmer and cook for 20-30 minutes or until vegetables are very tender.
- Use an immersion blender (or food processor) to puree the soup until it’s smooth.
- Dissolve the cornstarch in the water and slowly whisk into soup, allow to cook uncovered for an additional 5 minutes.
- Stir in the half and half and serve topped with a sprinkle of Parmesan cheese.
*adapted from cooking light done right