Healthy Recipe: Lora’s Simple Kale

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.

Blonde Runner Recipe: Onion-Mustard Seed Sauce

Blonde Runner Onion- Mustard Seed Sauce

Last night I made a pretty yummy sauce that I wanted to share with you. I thought I better get it recorded before I forget how I made it. I am an experimental home chef so I like to make up stuff as I go and it turns out that sometimes it turns out pretty “nummy.” I have to apologize – I don’t really measure things when I cook so everything is to-taste but here are the basics of what I did to create this yummy sauce.

Heat up a little canola oil in a medium-sized sauté pan. Then add 2-3 medium sized yellow or white thinly sliced onions (I used a mandoline for this). Add a little dark brown sugar, and 4 or 5 minced cloves of garlic and sauté down the onions until they are clear. Then I added whole dry mustard seeds (I’d guess about 2-3 table spoons), a squeeze of fresh lemon juice (throwing in a little zest too if you’d like), prepared horseradish mustard (probably a quarter cup or so), a touch of butter for flavor, and then add about ½ to ¾ cup of milk and stir it well (you could use cream here but I like to make my sauces a little lighter). Then I seasoned the mixture with dry parsley, a bay leaf, and salt & pepper to taste. After tasting it I felt like it needed a little acidity so I gave it a splash on distilled white vinegar (a huge staple in the Erickson household – my kids could drink the stuff straight – they love it. It’s crazy. LOL). Then I added a little flour to thicken it up and make it the consistency I wanted. I served the sauce over meat but it could easily be spooned over whole grain pasta and be pretty tasty. The seeds give it a little crunch. It’s so yummy. You will need to double the recipe if you wanted to use it for a pasta sauce. Enjoy.

Stay Healthy and Keep Cookin’,

Coach Lora Erickson

“Blonde Runner”

www.BlondeRunner.com

Note: As you let the sauce simmer (30-45 minutes) on low heat the flavors get better and better. If I were making this sauce just for me I might have added in some fresh ground horseradish since I like my food spicy, but I didn’t since it was a family meal. (My husband tells me I have an “iron gut.” LOL).

Lemon Sauteed Asparagus Spears

A tasty side to any main dish, especially fish (try Lemon Pesto Tilapia Fillets).

Ingredients

- 1 Bundle of Fresh Asparagus Spears
- 1/2 T. Butter (may use Olive oil)
- 1 to 1 1/2 t. freshly grated Lemon Zest
- Salt and Pepper to taste

Instructions

1. Wash and prepare asparagus by snapping the spears, removing the tough part of the stem.

2. Steam Asparagus for 3 minutes if you like your asparagus slightly crisp, or 4 minutes if you prefer it more tender (thicker asparagus will need 4-5 minutes). You can do this by placing a little water in a skillet; add asparagus when water is boiling; place lid over skillet, and steam.

3. Drain Asparagus and set aside.

4. Heat butter or olive oil in skillet over medium heat.

5. Add lemon zest to butter and sautee for 30 seconds to 1 minute. Be careful not to burn.

6. Add asparagus spears and toss well to coat. Add freshly ground salt and pepper to taste. Serve.

Total Time

8 min

Number of Servings

4-5

This post was submitted by isaacandruth.