Tag Archives | kale

Sea Salt Popcorn with Kale Crumbles

Kale Popcorn Recipe Meme

I’ll be the first to admit it….there is SOMETHING about movie theater popcorn that is utterly delicious. And, no visit to the movie theater feels complete without it.

I also know that just two or three handfuls isn’t enough of this addicting, salty, crunchy snack. Before you know it your down to the crumbs….and those can’t be left behind either! I hope I’m not alone with this…

Unfortunately, the traditional movie theater popcorn doesn’t do much for our health. According to the Center for Science in the Public Interest a medium popcorn and soda combo at a Regal movie theater is calorically comparable to three McDonalds Quarter Pounders with 12 extra pats of butter!!!! 

Give me a minute while I pick my jaw up off the ground…..

If you have worked with me, heard me speak or attended one of my workshops you know that I’m not one to dwell on calories. Using calories is a misguided way of choosing healthy foods, in my opinion. To put is simply – 300 calories of broccoli and 300 calories of jelly beans just are not the same nutritionally speaking.

However, the comparison of popcorn to fast food and a load of butter take it to a whole new level. This is NOT ok – especially since sitting and watching a two-house movie isn’t exactly a super energy burning activity.

Aside from the ridiculous number of calories in that box of popcorn we should also talk about the QUALITY of the ingredients. Popcorn ingredients and process varies from theater to theater. But, suffice to say that cheap, low quality ingredients are the norm everywhere. They want to make max profit on that $8 box they’re selling!

Corn is one of the main GM (genetically modified) foods in the US, so you can be sure that this is the kind movie theaters are popping up into those white clouds of crunchy goodness. GM foods have become a concern for many in regards to our health and environmental impacts.

But the yumminess of our popcorn doesn’t stop there. The oil and salt is what makes eating it so satisfying! Many years ago movie theaters used coconut oil to make their popcorn but it has since been demonized as being an unhealthy saturated fat (in case you haven’t heard, coconut oil is NOT bad for you!). In response theaters started popping corn using low quality, canola oil – a VERY unhealthy trans fat. The salt is your traditional, iodized salt which has been depleted of critical minerals. Adding that buttery topping? You’re squirting artificial flavorings, colors and who knows what other weird stuff on there.

I’m not here to ruin your next movie theater experience. I want to give you an amazing alternative that will satisfy the biggest salt craving and add some wonderful nutrients to this normally guilt inducing snack.

Bring your big purse and sneak a few bags into your next movie date…..not that I’m speaking from experience here….

I do recommend getting a air popcorn popper. They usually run no more than $20 and will provide you will endless bowls of delicious, fresh, chemical free snacking. And, a cheap movie snack!

Kale Popcorn Recipe Meme

Sea Salt Popcorn with Kale Crumbles
Serves 3-4

Ingredients

For the kale crumbles
1 large bunch of kale (you can also use bagged kale if you prefer)
1 tablespoon coconut oil, melted
sea salt

For the popcorn
1/4 cup organic popping corn (the organic label ensures that you are also buying a non-GMO product).
6 tablespoons extra virgin coconut oil, melted
2 teaspoons sea salt
Nutritional yeast, to take (optional)

Instructions – kale crumbles

1. Preheat oven to 275 degrees.

2. Remove ribs from kale and cut into large pieces (1 1/2 to 2 inches). Place kale pieces on a baking sheet and drizzle with the melt coconut oil. Toss until well coated. You want the kale to be slightly coated with oil, not dripping. Sprinkle with a few pinches of sea salt.

3. Place baking sheet in oven and bake for about 20 minutes, turning the leaves halfway through. Keep an eye on them as they can burn quickly. Remove from oven when most of the kale is crisped – often not all will crisp up in the oven, but will finish while the kale cools on the pan. Place the pan on a heat safe surface until the kale cools completely.

4. Once the kale is cool, crumble it in your hands into a small bowl. Set aside.

Instructions – popcorn

1. While the kale is in the oven you can make your popcorn using an air popper.

2. If you don’t have an air popper you can do it on the stovetop. Using the biggest pot you have heat about 1 tablespoon of coconut oil over medium heat. When hot add your corn, cover with a lid and reduce heat to medium-low (the temperature may vary depending on your stove). Shake the pot every 30-45 second to keep the kernels moving around so they don’t burn. Covering the pot lid with a dishtowel can help keep the heat from your hands. Keep shaking until you hear popping, turn off the heat and let the pot sit on the stove until the popping stops. You might want to give it a shake or two while the corn pops to keep the kernels moving.

3. Once your popcorn is done, pour it into a bowl, drizzle with the melted coconut oil and sprinkle with salt, nutritional yeast (if using) and kale crumbles. Don’t go too crazy with the salt! Don’t forget the kale has some salt on it and the nutritional yeast also has a salty flavor. Taste and add more salt if needed.

Comments { 1 } · Posted on April 13, 2016 in Healthy Recipes

What can kale do for you?

Wednesday is National Kale Day. And, with cooler weather approaching, this nutritional powerhouse will be popping up at our local farmers markets.

Kale has been cultivated for more than 2,000 years. It was popular in Europe during the Roman times and the Middle Ages, it arrived in North America in the 17th century. America plants more acres in Kale than Brussels sprouts. There are over 50 varieties of kale, and there happens to be 50 Shades of Kale as well.

This leafy green vegetable is incredibly nutrient-dense and should be part of your weekly meal rotation.

Just one cup of raw kale…

  • contains just 33 calories
  • provides 134% of your daily vitamin C needs
  • provides 684% of your daily vitamin K needs
  • provides 204% of vitamin A
  • is an excellent source of calcium and iron

Clearly, a little goes a long way!

Click here for my favorite kale recipe – even my husband dives right in!

Kale and cancer

Apart from its impressive vitamin and mineral content, kale also contains over 45 different flavonoids – healing compounds that are found in the pigments and the cell structures of the leaves. These compounds could potentially prevent cancer. According to nutritionist George Mateljan, kale has been associated with lowering the risks of at least five different types of cancer. These include cancer of the bladder, breast, colon, ovary, and prostate.

Kale and diabetes

Kale can also be helpful for those diagnosed with Type 2 diabetes. Eating kale and other leafy greens provides a healthy amount of fiber that can play an important role in balancing blood sugar. It also contains some protein, which can help with sustained energy and keep blood sugar stable. 1 cup of raw kale contains 1 gram of fiber and 3 grams of protein.

Kale and liver health

Kale, and other similar bitter greens like collards, Swiss chard and dandelion greens are incredibly cleansing for the liver due to their high sulfur content. Your liver is your body’s detox organ and keeping it functioning properly will ensure toxins are able to be properly processed.

According to the Environmental Working Group’s Clean 15 and Dirty Dozen list, kale should be organic, when possible. Since kale is a hardy vegetable, inexpensive and easy to grow, it is generally close in price to conventionally grown kale.

Kale can be eaten raw or cooked. Cooking does not damage the nutrients as long it is brief – 10-15 minutes at high heat, or 35 minutes at lower heat or when baking. Kale can be added to soups, stews, salads, and smoothies.

For some, kale can have too bitter of a taste. Simply adding lemon juice to your kale salad or sauté can help cut the bitterness and add a refreshing taste. After a frost, kale becomes sweeter. So, perhaps basing your purchase on the weather will make kale even more appealing for you!

Comments { 0 } · Posted on October 6, 2015 in General, Healthy Recipes

Raw Kale Salad with Toasted Nuts

Spinach and broccoli were the sweethearts of the green vegetable world for quite a while. But, there’s a new kid in town, and you need to make some room for him in your fridge.

It’s kale — that shriveled and slightly archaic looking, leafy green veggie all over the market right now. Kale is incredibly nutrient-dense with a long list of powerful health-promoting properties.

Here are three (of like 3,000!) reasons to get more of this glorious green on your plate:

  1. Cancer killer: Kale contains more than 45 different antioxidants, which put up a big fight against cancer. So fill up to promote breast, ovarian, gastric and prostate health.
  2. Beautiful bones: One cup of kale delivers an amazing 1,367 percent of your RDA for vitamin K. This vitamin strengthens bone and is important for bone clotting. Now, here’s the kicker….calorie for calorie kale contains more calcium than milk! Plus, the calcium from kale and other leafy greens is more easily absorbed and utilized in the body.
  3. Delicious detox: Kale is a great source of fiber, aiding in healthy digestion and elimination. Plus, it helps your liver detoxify so you can better clear toxins from your body.

Now that you’ve jumped on the kale train, visit your local market and pick up some kale and a bunch of fresh radishes. Then, make this ridiculously simple salad for dinner tonight. If you have leftovers, don’t worry, it’s even better the next day!

Raw Kale Salad with Toasted Nuts

Serves 4

Ingredients
1 large head kale
1 bunch of radishes, sliced
2 medium carrots, shredded
2 tablespoons extra virgin, olive oil
2 tablespoons lemon juice
½ tablespoon of tamari (San-J brand preferred)
drizzle of toasted sesame oil
pinch of salt to taste
¼ cup hazelnuts or filberts, roughly chopped (any toasted nut or seed of your choice will do!)

Instructions

  1. Wash the kale leaves thoroughly and blot dry with a paper towel. Cut tough middle rib out of each leaf. Stack 3-4 leaves on top of each other, roll longwise and cut into thin strips. Then cut those strips in half.
  2. Place kale in a large bowl and pour in the olive oil, lemon juice and tamari. Massage the greens with your hands until evenly coated, about 5-6 minutes. Get those muscles working! Cover and place in the fridge and let marinate for between 2 hours and over night. This will tenderize the kale. It can be eaten fresh as well. It will be more crunchy, but super delicious!
  3. To toast the hazelnuts heat a medium pan over medium heat. Add the chopped nuts and toast, tossing every 30-45 seconds so they don’t burn. Toast for a total of about 3-5 minutes. They should just start to get some color and become fragrant.
  4. When ready to serve, add in the sliced radishes, shredded carrot and top with the toasted nuts. Enjoy!
Comments { 0 } · Posted on June 10, 2014 in Healthy Recipes