Food Is Not Your Enemy


Kale Chips
October 27, 2009, 9:32 am
Filed under: Recipes, Vegetables | Tags: , ,

This is a fun recipe to make, and if you have kids, they’ll enjoy getting their hands in the bowl of oil and rubbing the leaves.

1-2 bunches of kale

Olive oil

Preheat oven to 425 degrees. Remove kale from stalk, leaving the greens in large pieces. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale. Put kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it as it can burn quickly. Turn the kale over and bake with the other side up. Remove and serve. For added flavor, sprinkle with a little salt or spice, such as curry or cumin, after rubbing on the olive oil.

(Recipe courtesy of “Integrative Nutrition: Feed Your Hunger for Health & Happiness” by Joshua Rosenthal)



Lentil Stew With Greens

This is one of my favorite recipes. It’s a Cretan dish, and comes from an eye-opening book called “The Jungle Effect” by Daphne Miller. Miller is a doctor who researched how the healthiest people in the world eat, and this dish is part of a cuisine eaten by a people who, until the recent influx of American fast food restaurants onto their island, essentially never got heart disease. This is the kind of food that’s at the heart of the Mediterranean diet (as opposed to the unlimited pasta bowl from the Olive Garden). I use kale when I cook this.

1 cup small dark lentils

8 cups chicken stock (or use water)

1 teaspoon salt

1 medium potato, peeled and sliced paper thin

1 cup sliced carrots

3 tablespoons olive oil

1 cup chopped onion

1 pound (1 packed quart) leafy greens (such as spinach, dandelion, arugula, kale, beet greens, or a mix)

1/4 cup roughly chopped flat-leaf parsley leaves

1 tablespoon minced garlic

Plain yogurt and lemon wedges for garnish

Wash the lentils. Place the lentils in a saucepan and cover with stock (or water) and salt. Bring to a boil and skim off any foam on top. Add the potato and carrots, partially cover, and cook over medium heat for 20 minutes.

Meanwhile, heat the olive oil in a large skillet and slowly brown the onions. While the onion is browning, wash, stem, and chop the greens. Add the parsley and garlic to the skillet and saute for a minute or two, then stir in the greens and allow them to wilt, covered.

Scrape the contents of the skillet, including the oil, into the saucepan with lentils. Combine all ingredients, then continue cooking covered for another 20 minutes, or until thick and soupy. Garnish with a drizzle of yogurt and serve with a lemon wedge. Serves 4-6.

Variation: For a thicker soup, use less broth/water and mash some of the lentils and potatoes.