Recipe roundup | March Clean Eating Magazine review

Every single time I post a picture of a recipe I’ve made on Facebook, Twitter or Instagram, somebody immediately asks me for the details.

When it’s my own recipe, I’m happy to oblige (and often post those recipes right here on the blog). But when I’ve made it from a magazine that I’ve purchased, I feel like sharing the recipe would akin to buying a DVD and burning a copy for a friend. I’m kind of a straight arrow when it comes to copyright law :)

Since 99% of the recipes I make are from Clean Eating Magazine, I thought I’d meet you all half way. Highlight the recipes that I’ve made out of each issue and let you decide whether it’s worth heading to the grocery store and picking up your own copy! 

clean eating magazine review

My March Clean Eating magazine arrived about 10 days ago and I’ve already managed to try 5 new recipes. For each, I’ve included

  • a general description of the dish
  • any substitutions I made (although my kitchen is fairly well-stocked, sometimes I run out of things before grocery day)
  • a photograph of my finished product
  • what my family and I thought of the recipe
  • serving suggestions

March Clean Eating Magazine Review

Cherry Chocolate Brownies (starting with dessert first, so you’ll know what to save room for)

clean eating magazine review

A raw, cocoa, fruit and nut-based brownie with coconut oil, vanilla, dried cherries and crushed almonds. I added 1/2 cup shredded, unsweetened coconut and an extra 1/4 cup of dried cherries to correct the consistency.

I LOVED them. My hubby LOVED them (and I HID them so he wouldn’t love them ALL). Kids? Not so much. Oldest son hates chocolate (whose child is he?) and the younger two detected fruit and weren’t convinced that these were worthy of tasting.

The recipe includes a Raw Vanilla Chocolate Sauce which I didn’t bother with, as these were a freezer treat for me.

Turmeric Chickpea Stew

clean eating magazine review

A warm combination of sweet and spicy with chickpeas, turmeric, garlic, onion, ginger, sweet potato, curry paste, pineapple and red pepper.

I served it over a bed of slightly wilted spinach with some roast chicken breast on top (always about the protein, you know…).

Hubby and I enjoyed it three days in a row! Kids wouldn’t touch it (too many different food groups in one dish for their tastes).

Next time I make this, I’ll be doubling the turmeric and curry paste; as written, the recipe wasn’t quite spicy enough for our tastes! I was a bit skeptical about the addition of the pineapple, but it really made the dish.

Oven-Baked Chicken Parmesan

clean eating magazine reviewAn oven-baked, reduced fat and sodium version of the original recipe, subbing out whole wheat panko bread crumbs for regular.

The recipe included instructions for home made tomato sauce, which I followed (resisting the urge to make my own version….).

The boys loved it served over whole wheat linguine; my 13-year old came back for 2nds and 3rds (can you say growth spurt?). Hubby and I chose spaghetti squash as the base and added a salad of mixed greens to round out the meal.

This recipe will definitely be going into bi-weekly rotation. A wonderfully tender way to serve chicken!

Thai-Inspired Tomato Soup

clean eating magazine review

A raw tomato, coconut oil and lemongrass soup, served cold, a la gazpacho. Ingredients included cherry tomatoes, lemon, lime, ginger, garlic and fresh basil leaves.

I had no lemongrass on hand (really, who does?), so followed the recipe’s instructions to sub in lemon juice. And fresh basil was far too expensive, so I chose to top my soup with a bit of homemade basil pesto (every summer my hubby makes hundreds of pesto cubes and freezes them to get us through the winter).

Can’t say that I really liked this recipe. It reminded me of a vegetable smoothy and was too acidic for my tastes. Hubby asked if he could warm it up and when told “it’s meant to be eaten cold”, declined altogether. I’m sure you can guess that my kids would have nothing to do with it :)

Blueberry Apricot Breakfast Bars

clean eating magazine review

Described as a ‘grab and go’ breakfast bar. I like making batches of recipes like this for freezing and adding to my ‘on the go’ lunches.

Ingredients included raw oats, whole wheat flour, eggs, unsweetened applesauce, raw honey, vanilla, dried apricots, cranberries and blueberries, as well as sliced almonds.

Given that the only dried blueberries my local grocery store carries are coated in sugar, I opted to sub extra apricots and (unsweetened) cranberries for the blue. The recipe made nine generous bars, three of which my oldest son gobbled up before they even had time to cool.

In fact, he has eaten almost the entire batch himself and keeps asking when I’ll be making more (I just picked up more oats at the store today, so it’s on my to-do list). I didn’t love them as much as he did; the flour made them a bit chewier than I like. It may be just that I haven’t been eating much whole wheat flour for the last couple of months and I’ve simply lost the taste for it.

I may try making them again subbing in wheat bran and flax seed for the flour. Wonder if my son will notice?

There are a few other recipes in March’s Clean Eating Magazine that I’d still like to try (Strawberry Rhubarb Muffins, Zucchini Lasagna with Cashew “Cheese” and the Apple Pie Smoothie made with avocado).

The verdict? Definitely worth shelling out $7 for! 

Love magazine reviews? I know I do! Check out my friend and fellow fitness pro BrooklynFitChick‘s blog for weekly reviews of all your favourite fashion, health and lifestyle magazines! (Make sure you watch her vlogs; she’s got great television charisma!).

What’s your favourite place to find new recipes?

If you’ve read this month’s Clean Eating Magazine, which recipes are you just dying to try?

Shall I repeat my March Clean Eating Magazine review in April?

Low sugar and sugar free dessert recipes | we’re sweet enough

Today is day 11 of my family’s post-holiday-sugar-detox. (Follow the link for  tips on how to detox your family :) )

All in all, we’re doing fairly well. Dear daughter has almost completely given up Nutella (we’re now blending it with natural peanut butter…) on her morning pancakes. The boys are no longer asking whether it’s ‘dessert night’ before eating their vegetables. Hubby hasn’t had ice cream (at least not when I’ve been around) for a week. And I’ve only slipped up once or twice, caving in to the siren song of the last Christmas Toblerone bar…

We would all, however, occasionally like a little taste of something sweet after dinner or with afternoon tea. And I know at least 200 DietBetters that might also be interested in low sugar, low calorie ways to enjoy dessert while still losing weight!

sugar free dessert recipes

So I asked some of my fellow health and fitness bloggers for their favourite low sugar and sugar free dessert recipes. And just because I’m trying to retrain my family’s palates to accept ‘less sweet’ alternatives, I also stipulated no agave nectar, stevia or fake sugar alternatives.

Most use fruit to sweeten their baking; unsweetened applesauce, bananas and raisins. Some include a bit of chocolate (the darker the better and you can always choose to leave it out!). And those calling for sugar use very little in comparison with standard dessert recipes.

sugar free dessert recipes

Quinoa Breakfast Bars (I substituted almond flour for chickpea, honey for cane sugar and quinoa flakes plus 1/4 cup water for cooked quinoa)

I’ve only had time to try the first (Lindsay’s Quinoa Breakfast Bars; which I’ve been enjoying with my afternoon coffee), but they all sound delicious. Don’t you agree?

  • Quinoa Breakfast Bars for Lindsay of the Lean Green Bean Blog – A great blend of quinoa (protein), oats (carbs) and peanut butter (fat) for breakfast or with afternoon coffee. I made a single batch, cut it into twelve portions and froze them. They didn’t last the week!
  • Banana Chocolate Chip Blondies from Lori and Michelle of Purely Twins – These look very brownie-like, but incorporate a variety of healthy foods like chia and coconut oil. You can keep the sugar load down by using the darkest chocolate you can find! Yum!
  • Chocolate Dipped Fig Kisses - I’ve never before tried figs, but this recipe, from Monica, of Moni Meals has definitely piqued my interest. Adding chocolate to fruit is a great way to get me (and my kids) to try something new!
  • Poached Pears with Pomegranate Mascarpone Sauce courtesy of The Fit Fork – A decadent sounding dessert; fancy enough to share with my adult friends at our next dinner club evening! I won’t tell them it’s low sugar if you won’t! Thanks Jennifer!
  • Healthy Apple Crisp from Nicole at Apples and Arteries – My family loves fruit crisps! This recipe calls for a bit of molasses and applesauce to sweeten it up. I think you could also substitute berries without compromising the integrity of the dish (gotta use up those 60 pounds of frozen berries in my freezer before summer!).
  • Carrot and Oat Raising Cookies courtesy of Laura at Mommy Run Fast – This one has no added sugar at all! Sweetened with bananas and raisins and cleverly incorporating carrots (a great way to get another serving of veggies in). I’ll be making these to send in my children’s lunches soon.

Need a few more ideas? Check out the low sugar and sugar free dessert recipes that have passed my family’s taste test; cheesecake, bread pudding, scones and more!

Have any favourite low sugar or sugar free dessert recipes that you care to share?

Please do so in the comments box below!

Recipes and requests: dessert hummus, healthy granola, monthly newsletter and a YouTube video

Whew! What a busy week!

There’s been lots going on in fitknitchick-land; cooking and baking and writing and videotaping and editing. Kids’ end of the year camps and ball hockey playoffs. Teaching, training and the odd workout ;) for myself!

Today’s post is a bit of a mish-mash; hardly like me, but that’s how the week has been.

I’ve got a couple of recipes that I’m dying to share with you. And I’m hoping that you’ll return the share by helping me get as many eyes as possible on a new workout video!

1) The first is the newest culinary creation of Lindsay’s (AKA The Lean Green Bean); dessert hummus. Yes, you read that correctly. DESSERT HUMMUS! You can find the original recipe here.

I made the ‘spread’ version last week and took it to a fitness-girls-party; nothing left to bring home (or photograph, sorry!). Nobody believed there were chickpeas involved. Tastes exactly like cookie dough!

I made the ‘oatmeal balls’ version yesterday and made 2 changes; I upped the oats to 3/4 cup and added in an extra special ingredient, Holy Crap Cereal (1/2 cup). Both fit with my ‘Metabolic Effect’ nutrition plan perfectly; 2 or 3 balls after my lunch of lean protein and veggies and I get both my 5-10 bites of starchy carbs and the feeling that I’ve had dessert! You’ve got to try this recipe!

Holy Crap Cereal recipes

2) Second up; a healthier granola. Since I’m using oats as a condiment these days (topping my berries with them rather than the reverse), I like to augment them with seeds and nuts and dried fruit. I’ve tried a lot of different granola recipes and ended up cobbling this one together by mixing and matching until I found something that I love (unfortunately, my hubby does too, so it never lasts very long…).

  • 2 and 1/2 cups oats (the less refined the better)
  • 1/2 cup wheat germ
  • 1/4 cup hemp seeds
  • 1/4 cup flax seeds
  • 2 Tbsp cinnamon
  • 1/2 – 1 full cup unsweetened applesauce (start with 1/2 cup then add more as needed to moisten)
  • 2 tsp vanilla
  • 1/4 cup honey (optional or substitute agave nectar if your prefer)
  • 1/2 cup dried blueberries (cranberries are great too)
  • 1 cup slivered almonds
  • 1/2 cup roasted pumpkin seeds
  • 1/2 cup unsweetened shredded coconut

Combine all ingredients in a large bowl. Stir until combined and moistened. Add more applesauce if necessary.

Spread out on parchment-lined cookie sheet (I usually use 2 cookie sheets). Bake at 300 degrees F for 30-45 minutes, stirring often.

Let cool, then store in an airtight container. Voila! A healthier granola, with pronounceable ingredients! It’s as yummy as it looks!

 fitknitchick recipes

And now for my requests of you all!

3) This month, I’m participating in an online video workout contest; Designer Whey’s “America’s Top Trainer” contest. I’ve filmed, edited and uploaded my entry. The winner of the contest will be determined by the popularity of the video. That means I would love it if you’d watch, comment (directly below the video on YouTube), ‘Like’, ‘Share’ (on Facebook and Twitter if that’s your thing) and above all, ‘Subscribe’ to my YouTube channel. I need my readers to come out in droves!

And finally,

4) On June 1st, I send out my first free Fitness and Healthy Lifestyle Newsletter. If you subscribed (by entering your email in the box at the top left of this page), you will have already received it (I’d love to hear your feedback!).

If not, there’s still time! Enter your e-mail here (it’s really that simple!) and not only will you receive July’s edition, I’ll also send you the one you missed! Please feel free to forward it to your friends and family and encourage them to subscribe as well!

I think that’s everything!

Hope you’ve had a great week!

Tell me something fun (and fitness-related) that you’re planning for the weekend!

Lettuce sing, lettuce sing, fresh fruit and veggies: June is National Fruit and Vegetables Month

My children’s favourite musical group used to be the Wiggles. Greg, Anthony, Murray and Jeff (or as my husband referred to them, ‘Yellow, Blue, Red and the slightly effeminate Purple one’).

We listened to their music while we played. It often accompanied us on car rides. I knew all of the lyrics to all of the songs. Many of them were about healthy eating, including ‘Fresh Fruit and Veggies’ and ‘Yummy, Yummy (Fruit Salad)’. Sometimes I played them during meals to encourage my children to try new foods (‘but Anthony loves grapes’).

As I sit down, to write this post in honour of National Fruit and Vegetable Month, the songs of the Wiggles once again fill my head. Here’s hoping I haven’t planted an ear-worm in yours.

Annnnd there’s really no way to segue away from that so on we go.

June is the perfect month to celebrate the food group that should be taking up the most room on our plates.

Fresh fruits and vegetables are readily available at your grocery store and local farmer’s markets. At no other time of year is there so much variety and colour, all produced locally and in some cases, picked the very same day you buy it! I often come home from the market with more than my family can possibly eat (before it needs to become soup!), just because it all looks so deliciously enticing!

Strawberries, raspberries, asparagus, spinach, kale, rhubarb, nectaries, peaches and apricots (to name but a few).

According to healthy eating guidelines, we should be consuming between 7 and 10 servings of fruits and veggies each and every day. Striving for as many colours and textures as we can manage.

Why?

  • low in calories, saturated fats and sugars
  • no preservatives or artificial flavours or colours
  • high in fibre
  • major source of vitamins and minerals
  • high in antioxidants
  • inexpensive and easy to prepare

Here’s a salad that hubby and I are currently enjoying; it combines both fruit and vegetables in one tasty dish! The sweet of the berries complements the salty of the feta.

Spinach, berry and feta salad

Spinach salad

  • 4 cups torn spinach leaves (you could also use mixed greens or romaine)
  • 2 Tbsp crumbled feta cheese (I like the cracked pepper and garlic varieties)
  • 1/2 cup blueberries or thinly sliced strawberries
  • 1/4 cup lightly toasted slivered almonds or pecan pieces
  • 1 red pepper, sliced in thin strips
  • 2 Tbsp EVOO (extra virgin olive oil)
  • 1 Tbsp balsamic vinegar
  • 1 clove garlic, finely minced
  1. Arrange greens on a serving plate. Artfully place cheese, berries, nuts and pepper on top.
  2. Whisk oil, vinegar and garlic together, before pouring over salad.
  3. Serves 2 (and constitutes 2-3 of your required daily servings of fruits and veggies)

This month I challenge you to find and prepare one new fruit and/or vegetable recipe each week. Share it here or on Facebook, Instagram (I just joined and am loving it! fitknitchick_1) or Pinterest. Use the hashtage #fruitsandveggies.

Pictures are always appreciated and I’ll love you forever if you send me another recipe for broccoli that I actually enjoy!

What are you waiting for? 7-10 servings before the end of the day!

P.S. I just sent out the first volume of my free Monthly Fitness and Nutrition newsletter. Didn’t subscribe? You still can; go to the top left hand corner of the page, enter your email (I never share your email addresses) and hit ‘submit’. Easy-peasey!

Salad days are over for another year; what to do?

Only 5 more days until it’s officially winter, but according to my kitchen garden, fall’s been over for a long time. The boxes and raised beds full of lettuces and other leafy greens have been cleaned out and covered up until next year.

From May to October, I bypass the grocery store’s salad fixings, preferring those from my own garden instead. Spinach, kale, swiss chard, peppers, radicchio, arugula, romaine and collard greens, to name a few. There’s nothing better than grabbing a fresh handful of greens when making a lunchtime salad or scramble.

Come November, I’m forced to purchase the less-than-appealing offerings of my local produce stand or give up salads entirely until spring. While some of it is edible, much more is wilted, tasteless and over-ripe, having sat too long in it’s cellophane bag before finally reaching my plate.

Without salads as an option, how’s a girl to get in her daily 6-10 servings of veggies?

My solution is to switch from raw veggies to roasted. Slow roasted and in large enough quantities to serve as lunch for several days in a row. Roasting brings out the natural sweetness of the vegetables and may even fool your sweet tooth into thinking it’s already had dessert!

Peppers and asparagus with chicken and olive oil pesto

What type of vegetables do I roast? Whatever type you prefer! I’ve tried potatoes (red/white/sweet), asparagus, peppers, mushrooms, zucchini, tomatoes, cauliflower, broccoli, beans, pea pods, onions, ginger and garlic (of course!). Often times my ‘recipe’ is dictated by what needs to be eaten up soonest!

Sweet potato, mushroom, onion, ginger in coconut oil

All you need is

  • a large roasting pan (I use a glass, pyrex dish)
  • an oil or fat (canola, olive, sesame, coconut)
  • seasonings (sea salt, pepper, cinnamon, cloves, oregano, basil)
  • veggies

Wash, peel (if necessary) and cut veggies into bite size chunks (the smaller they are, the faster they’ll cook).

Toss prepared vegetables with chosen oil and seasonings.

Pour into pan and roast at 350 degrees F for about 45 min.

Serve hot or cold!

What’s your favorite vegetable?

Ever tried roasting it? Please share your recipe!

The day after; let’s talk turkey

Yesterday morning started much the same as any other day. My hubby brought my coffee to me in bed, as he has done nearly every single day of our marriage, thirteen and a half years ago (a habit he gleaned from his father, who brought his mother coffee in bed nearly every single day of their fifty-year marriage; a good omen, I think!). I took a sip and reached for my iPad to check my mail.

“Checking mail….. Checking mail….. Checking mail…..”

This went on for five or six minutes and just when I was about to get out of bed to restart the wireless router (we often have wireless problems in our house..), my Inbox icon flashed, showing over 100 messages. Well above my usual volume and suspiciously high given the Easter Monday holiday.

Closer inspection revealed that almost all of the messages were from WordPress. More specifically, notifications of comments and subscriptions and ‘likes’ on my recent blog post (All I need to know about exercise I learned from knitting).

Waiting for the caffeine to hit my brain, I started scrolling through your comments, trying to understand why so many readers had happened upon my blog, today of all days. Finally, I came to a comment congratulating me on being ‘Freshly Pressed’. Huh?

Now I’ve only been blogging for six months or so and while I read a lot of fitness and nutrition blogs, I had never searched WordPress for new ones to add to my blog roll. I quickly navigated to the WordPress main page and saw, to my surprise, a snapshot from my blog listed under the heading ‘Freshly Pressed’. Oh wow. I get it now! (For those of you who don’t, ‘Freshly Pressed’ is a WordPress feature that regularly highlights recent blog posts of general interest).

The remainder of my day was spent on the couch, alternating between knitting (I started something new!) and moderating and replying to your comments on my post. (I also confess to continuously updating the ‘Site statistics’ to see how many times the post had been viewed now; I couldn’t seem to stop myself).

Let me start by thanking you all for your congratulations, your insights, your enthusiasm and your humor! I thoroughly enjoyed reading your responses to my work and was amazed to find that my commentary resonated with so many. (Several of you wanted to know about the knitting patterns I featured and whether or not I gave up entirely on the blue-grey shawl. Check out my responses at the very bottom of this post!). Along the way, I clicked on your blog links. I read post after post after post and am humbled by the incredible talent out there in the blogging world.

Given the magnitude of the response to Sunday’s post, I found myself worrying about what I should write about next. Certainly not anything too fluffy (or ‘half squeezed’, as it were). Definitely not vacation pics. Or Easter egg hunt photos of the kids. What if my new readers don’t find my next post so interesting? The fear of a ‘sophomore slump’ was stressing me out.

As I was tucking my oldest child into bed, I voiced these concerns to him. He paused for a moment and then said (with the brilliant insight and wisdom only the young and innocent seem to possess),

Write what you always write, Mom. Just be yourself“. So I will and I am.

We had turkey for Easter dinner. A big turkey. And since there are only five of us, that means leftovers. Lots of them. Here’s what I’m doing with them, Clean Eating style, of course (if you don’t celebrate Easter or don’t eat turkey, you may be excused; see you again soon!).

Turkey and cranberry quesadillas (makes 1 serving);

  • 3 oz sliced turkey breast (skinless)
  • 1 Tbsp dried cranberries (preferably unsweetened)
  • diced onion (have as much as you like)
  • 1/2 cup sliced yellow peppers
  • 1 cup spinach leaves
  • 1 Tbsp extra virgin olive oil
  • 1 8-inch whole grain tortilla
  • 1 tsp crumbled feta cheese
  1.  Warm olive oil in a small frying pan over medium heat.
  2. Add onions and saute until translucent (5-7 min)
  3. Add cranberries and peppers, stirring constantly until vegetables start to carmelize
  4. Add spinach leaves, stirring until wilted.
  5. Place tortilla on a lightly greased cookie sheet. Place turkey and carmelized vegetable mixture on one half of tortilla. Cover with feta. Fold the other half of the tortilla over, covering filling.
  6. Bake in a 350 F oven for 5-7 min, or until brown and cheese is melted.
(Calorie count will be in the 350-450 range, depending on whether you used unsweetened cranberries and whether your cheese was low fat).

Turkey, leek and rice soup (makes 4 servings);
Turkey soup is a tradition in our house. It looks a little different each time we make it (I usually improvise with whatever ingredients are in my fridge). This one is my very favorite.
  • turkey carcass, minus the skin and meat
  • as much turkey meat as you like
  • 2 Tbsp extra virgin olive oil
  • 3 large leeks, white stalks only
  • 2 cups pre-cooked brown rice
  • 1/4 cup thinly slice sundried tomatoes
  • sea salt and freshly ground pepper to taste
  1. Place turkey carcass in a large stock pot. Cover with water and bring to a boil.
  2. Add fresh herbs (or not; I like thyme and parsley), simmer for an hour.
  3. Strain stock into a clean pot, removing bones and whatever’s left of the bird.
  4. In a clean stock pot, heat olive oil over medium heat.
  5. Add diced leeks and sundried tomatoes. Saute until leeks are soft.
  6. Add 6-8 cups of prepared stock and turkey.
  7. Bring to a boil, then reduce heat and simmer for 20-30 minutes.
  8. Add rice, and salt and pepper to taste. Heat for an additional 5 minutes.
This soup is wonderful with a crusty, whole grain bread. 
Bon apetit!
**************************
1. The sock pattern is Monkey by Cookie A. It was knit in Soho sock yarn by Saffron Dyeworks.
2. I did finish the blue-grey shawl; I just didn’t work on it in the evening. The pattern is Little Leaves by Susanna IC. It was knit in Enya by Saffron Dyeworks.
3. The stranded colorwork sweater pattern is Camp Hoodie by Susan B. Anderson. I finished it yesterday and will post modeled pics tomorrow on Ravelry!

Let them eat kale: kale recipes to try at home

I’m always encouraging my clients to eat their vegetables. But beyond adding a salad to dinner, most are uncertain as to how to go about filling half their plate with veggies. Not only are they unfamiliar with many of the vegetables they see at the grocery store, they have no idea how to prepare them.

kale recipesOne of my current favorites is kale. In addition to its tremendous versatility, kale is tasty and full of health benefits. According to Wikipedia (bold emphasis is mine);

Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically.

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling decreases the level of the cancer compounds; however, steaming, microwaving, or stir frying do not result in significant loss Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

Not bad for a bunch of greens, eh?

So now that we know that kale is good for us (and we should eat it several times a week), how about some kale recipes highlighting its versatility?

Kale pesto (courtesy of ChooseHealthyFood.com)

  • 3 tightly packed cups fresh kale rinsed and drained
  • 1/2 cup extra virgin olive oil or flaxseed oil
  • 1/2 cup toasted or raw sunflower seeds
  • juice of 1/2 lemon
  • 1 clove fresh garlic
  • 1/4 fresh oregano or basil
  • sea salt to taste

Place all ingredients in food processor. Pulse until combined. If necessary, add a bit of water to thin the mixture out.

Serve as a dip, a spread, a salad dressing or toss with whole grain pasta.

Sauteed kale (recipe by me!)kale recipes

  • 1 cup tightly packed fresh kale per person
  • 2 cloves fresh garlic
  • 1-3 Tbsp extra virgin olive oil
  • 1 Tbsp balsamic vinegar
  • 1/2 chopped onion (red or white, your choice)
  • 1 cup assorted veggies, sliced or julienned (I like zucchini and red peppers with kale)
  • 1/3 cup dried cranberries
  • 1/4 cup toasted pine nuts (optional)

Heat oil in large saute pan over medium heat. Add onions and zucchini. Cook until onions are translucent and zucchini tender crisp; about 5 min. Add crushed garlic and red peppers, stirring frequently for 3 to 5 min. Add balsamic vinegar, cranberries and kale, continuing to stir for another 5-7 min. Toss with pine nuts (if adding). Serve hot as an accompaniment to fish or poultry.

kale recipesKale chips (a Clean Eating recipe)

  • 3 cups tightly packed, washed and dried kale
  • 1/4 cup olive oil or melted coconut oil or avocado oil
  • 1 Tbsp sea salt

In a large bowl, toss kale with oil and salt to lightly coat. Spread mixture on a cookie sheet with leaves in a single layer. Bake, in an oven pre-heated to 375 F, for 10-15 minutes, or until crispy and edges of leaves are slightly brown. Enjoy hot, as a side dish or cooled, as a snack. You can also substitute parmesan or asiago cheese for the salt; be careful when cooking not to let the chips burn.

Bet you can’t eat just one!

What are your favourite kale recipes?