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You are here: Home / Archives for Kale

Kale

Japanese Noodle Soup with Miso

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This quick and easy Japanese Noodle Soup with Miso can be made in less than 15 minutes! It is a great way to use leftover vegetables, and the protein options are versatile as well. Miso is not only a tasty broth, it is also rich in beneficial live-active-cultures which are important for a healthy gut.

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks
 
This is a regular dish in our household because it is super easy and adaptable. You can usually find some sort of leftover vegetable in your fridge that would work perfectly with this dish. Miso is a little bit of a ‘superfood’, I use Genmai Miso as its made of brown rice rather than white, so it still contains the bran making it even more nutritious. This Japanese Noodle Soup with Miso is sure to be a favourite in your house, as it is in mine!
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Filed Under: All Recipes, Dinner, Fall, Lunch, Soups, Vegan, Winter Tagged With: Japanese, Kale, Miso, Probiotics, Seaweed, seeds

Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing

By 14 Comments

This healthy Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing recipe is the perfect all-seasons meal, and it is so simple to make. The savoury and delicious Glory Bowl Dressing is adapted from the notorious Whitewater Cooks cookbook and is a definite crowd-pleaser.

Kale Salad Bowl with Creamy Dressing in Blue Bowl

Every week in the spring through to late fall, we receive our weekly Community Supported Agriculture (CSA) vegetable box. No matter what the month is, fresh kale, beets and carrots fill the bulk of our fridge, and every Monday night we look forward to this healthy Baked Tofu Kale Quinoa Salad Recipe with Glory Bowl Dressing. If you have never heard of the notorious Glory Bowl dressing, you are in for a treat. The perfect combination of savoury, creamy salty goodness that brings any salad bowl recipe to life.

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Filed Under: All Recipes, Dinner, Fermented Food, Gluten Free, Salads, Summer, Vegan, Winter Tagged With: Kale, Quinoa, Tofu

Chanterelle Barley Risotto with Mung Beans

By 4 Comments

Recipe for Chanterelle Barley Risotto with Kale and Mung Beans

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province, a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone, and personal hygiene are accounted for, only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving.
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Filed Under: All Recipes, Dinner, Fall, Protein Packed, Vegan Tagged With: Autumn, barley, forage, Kale, mushroom, Vegetarian

High Protein Omelette with Cottage Cheese, Kale and Mushrooms

By 2 Comments

A high protein omelette with cottage cheese offering over 30 grams of protein per serving and only 360 calories. Filled with high-quality protein and healthy fats, have it as a simple breakfast or a post-workout snack.
High Protein Cottage Cheese Omelette with Kale

With plenty of experience taking diet histories from clients, one that I know for sure is that it is hard to get enough protein in at breakfast! Research has shown that our body utilizes protein best when it is spread out evenly throughout the day – we don’t do so well if we try to eat all of our protein in one sitting (ie dinner). Depending on our body weight, we might need anywhere from 20 grams to 30 grams of protein per meal. This High Protein Omelette with Cottage Cheese, Kale and Mushrooms is an easy way to get our protein intake up.
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Filed Under: All Recipes, Breakfast, Fall, Gluten Free, Protein Packed, Winter Tagged With: Kale, protein, Winter

Top 10 Non-Dairy Calcium Sources [Vegan]

By 11 Comments

Want to know how to get enough non-dairy calcium sources in your diet? Look no further. I have compiled my Top 10 Non-Dairy Calcium Sources to help make sure your bones are nice and healthy, without the use of dairy milk.
Chia Seed Pudding in Glass Cup

We all know that calcium is essential for good bone health. Since our kinder years, I’m sure we can all recite the 3 recommended servings of dairy per day. The problem with these recommendations is that it doesn’t take into account the fact that dairy, alongside beef, is one of the largest contributors to greenhouse gas emissions (see my post For The Flexitarian – The Environmental Sustainability Of Eating Meat). If you are like me and struggle to get in your ‘3 recommended serves of dairy’, maybe its time to start looking at some non-dairy calcium sources to help meet our targets for bone health.
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Filed Under: Dairy and Milk Alternatives, Food Sustainability, Vitamins and Minerals Tagged With: calcium, Flaxseeds, Kale, legumes, sustainable

Japanese Salad Bowls with a Miso Tahini Dressing and Brown Rice

By 14 Comments

This Japanese Salad Bowl with Miso Tahini Dressing is a favourite in our household. The miso tahini dressing is so easy to make, and really goes great on anything! Serve it on some wholesome brown rice topped with some fresh vegetables, or try quinoa with roasted vegetables for something different.

Japanese Salad with Boiled Eggs and Chopsticks On Side
 
I love the shift of household staples with the changing season. As the weather warms up, in comes the salads and salad bowls. I’ve already shared Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing and then I followed that up with the lighter alternative Light Summer Salad with a Garlic and Tahini Dressing. Now my love of Asian flavours has inspired this Japanese Salad Bowl served with a Miso Tahini Dressing and Brown Rice, just in time to see summer to its end.
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Filed Under: All Recipes, Dinner, Fermented Food, Gluten Free, Lunch, Salads, Summer Tagged With: Fermented, Gluten-Free, Japanese, Kale, Live-Active Cultures, Miso, Plant Based Diet, Seasonal, Vegetarian

Winter Kale Pesto Whole Wheat Pizza & Sauteed Kale Onion Pizza

By 15 Comments

Winter Kale Whole Wheat Pizza

All hail kale, the “superfood” all-star of 2013. This trendy vegetable made headlines and it didn’t shine in the spotlight for no reason. Let me tell you why kale really does live up to all the hype.

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Filed Under: Dinner, Winter Tagged With: antioxidant, Kale, Seasonal, Winter

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Hi! My name is Rachel and I am a Registered Dietitian and Certified Diabetes Educator who is passionate about nutrition that is healthy for our bodies as well as for the planet. Here I'll share some of my favourite plant-based recipes, evidence based nutrition information, and tips on green sustainable eating! More about Rachel...

Complete One Week Vegan Meal Plan Sidebar

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Japanese Noodle Soup with Miso

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks

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