Kale & White Bean Soup

Another hearty and warming soup to add to your fall/winter arsenal. This soup is packed with nutrients from the kale and has plenty of protein to fill you up from the beans. The soup comes together in less than 30 minutes, so it is a perfect pick-me-up for a cold Sunday afternoon.

Recipe yields 8 servings

Ingredients

2 tbsp olive oil
1 bay leaf
1 medium yellow onion
4 cloves garlic
2 carrots
8 cups chicken stock (or vegetable stock if you want to make this vegetarian)
2 cans Cannellini beans
1 large bunch kale
4 medium tomatoes (I used a mix of red and orange for an array of colors)
1/4 cup grated Parmesan cheese

Chop the onion and carrots and mince the garlic. Add to the pan with a drop of olive oil and cook until softened. Toss in the bay leaf.

Add the stock to the pot and bring to a boil. Roughly chop the kale and rinse the beans. Dice the tomatoes. Lower heat to a simmer and add kale, beans and tomatoes.

Simmer for 20 minutes to allow the kale to soften. Add salt and pepper, to taste. Cut the heat and stir in the grated cheese.

Ladle into serving bowls and serve with extra cheese for topping. Enjoy!

Quinoa & Veggie Pilaf

So this is technically not a pilaf, but it tastes like one. The best part, its missing all the carbs! Technically, a pilaf is toasted rice. But quinoa is a great substitute for rice that adds substance to the dish, without the carbs. If you are new to quinoa, it is a protein, NOT a carb, and its very versatile, similar to rice. Next time you are looking for a healthy side dish with some substance, try out this veggie packed recipe.

Recipe yields about 6 servings as a side dish

Ingredients
1 tbsp olive oil
1 medium yellow onion
3 medium carrots
1 large head of broccoli
2 cups Swiss chard
1 cup quinoa
2 1/2 cups vegetable broth
1 tsp fresh ground black pepper
1 tsp salt
1 tsp paprika
1 tsp red pepper flakes

Using a madoline (or really amazing knife skills) shred the onion, carrots, broccoli and Swiss chard.

Heat the oil in a large skillet and saute the vegetables for 2-3 minutes, until tender.

Add the quinoa, vegetable broth, salt & pepper, paprika and red pepper flakes to the skillet. Give it a good stir. Bring to a boil and then cover and simmer for 15-18 minutes, or until liquid is absorbed.

Serve alongside grilled chicken or sauteed shrimp for a super healthy and detoxifying meal or serve on its own as the main dish. Enjoy!

Caramelized Onion and Red Kale Frittata

The sweet caramelized onions along with the buttery flavor of the red kale make this frittata great for any time of the day. You can serve it for breakfast along with toast or for lunch/dinner with a fresh salad. To lighten it up, you can switch out 4 eggs for egg whites. The popularity of kale is on the rise due to its health benefits. Filled with antioxidant-rich vitamins A, C and K and plenty of minerals, this is one vegetable you want to keep in your diet.

Recipe yields 6 servings

Ingredients
1 1/2 tbsp unsalted butter
1 large yellow onion
1 bunch red kale (about 6-7 cups)
8 large eggs
1/2 cup shredded Parmigiano-Reggiano cheese
Salt & freshly ground black pepper, to taste

Preheat the oven to 400F degrees. Start off by thinly slicing your onions.

Add the onions and butter to a warm cast iron skillet set to medium heat. Once the butter has melted, stir the onions to coat. Cook slowly and allow to brown until nicely caramelized.

In the meantime, wash the kale and dry it off. Cut off the stems and chop into 1/2" pieces. Slice the leaves into thin ribbons. Once the onions are nicely browned, remove from the pan and set aside. Add the kale to the pan and cook 2-3 minutes until wilted.

In a medium bowl, whisk together the eggs, shredded cheese, some salt and a little pepper.

Once the kale has wilted, pour the egg mixture into the pan and top it off with the reserved onions.

Cook for 5-6 minutes until the edges begin to set but the top is still watery. Remove the stove and place in the oven for an additional 5-6 minutes to allow the top to set.

Remove from the oven and cut into slices. Serve alongside toast at breakfast or a fresh greens salad for lunch. Enjoy!

Kale and White Bean Soup

In the early days of spring we still have those days that there is a chill in the air. This is the perfect soup for those nights. It is a light soup that is filled with ingredients to feed your hunger, such as the beans and the kale. Kale seems to be the hot topic lately in the health food world because it is filled with so many nutrients. This soup is a great way to incorporate kale into your diet. If you do not like kale, you can switch it out for escarole or spinach or any other green of your choice.

Recipe yields 6 servings

Ingredients
1 tbsp olive oil
4 cloves garlic
1 medium yellow onion
6 cups vegetable broth
15 oz. tomato puree
15 oz. can Cannellini beans
1/2 cup uncooked brown rice
1 tsp basil
Salt and freshly ground black pepper, to taste
6 cups chopped kale leaves
Parmesan cheese, for topping

Mince the garlic and chop the onion.

In a large stock pot, heat the olive oil over medium-high heat. Add your garlic and onion and saute until fragrant. Watch to make sure it does not begin to brown.

Add the vegetable broth and tomato puree and bring to a boil.

Lower the heat to a simmer and add the beans and the rice along with the basil, salt and pepper. Cover and cook on a simmer for 15-20 minutes. Once the rice is tender, add the kale and stir it together. Cook for another minute or so to allow the kale to wilt.

Transfer to serving bowls and top with a spoonful of grated Parmesan cheese. Enjoy!