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Food to Recover was gifted this gorgeous bag of baby kale from Wasatch Community Gardens. So, we designed our meal prep around this nutrient-packed vegetable and let the inspiration grow!
Here's what we made, I hope you can try some of these recipes and let us know how they turn out! Happy kale-ing!
Coconut Lentil
kale nourish bowl
1 can coconut milk
2 cups of red lentils
2.5 cups broth/water
3 Tbsp curry powder
2 tbsp garam masala
½ lemon, juiced
2 sweet potatoes
2 handfuls of kale
1 cup frozen corn
2 shallots
6 cloves garlic
1)
Cook the rice according to the package.
2)
Dice the shallots. Roughly trim the kale.
3)
Chop sweet potatoes in 1” cubes for roasting.
Preheat oven to 400 and place sweet potaotes in a large bowl. Drizzle with
olive oil, 2 tsp cumin, 1 tablespoon curry powder, 1 tsp garam masala and ½ tsp
salt. Mix, and spread on a baking sheet. Place in oven and roast for about 20
minutes, or until soft.
Over medium heat in a large pot, heat 2 tbsp olive oil. Add
the shallots and garlic and cook until shallots begin to be translucent, about
3 minutes. Add the red lentils and coconut milk and broth. Add the curry powder
and garam masala. Add the corn. Bring up to a boil, then reduce to a simmer.
Cook until red lentils are soft, only about 12-15 minutes. Continue to test, do
not overcook. With about 6 minutes left, add trimmed kale and let simmer until
soft.
Squeeze lemon over dish at the end.
Build the bowl: Place rice down, add lentils and sweet
potatoes. Top with fresh cilantro and a squeeze of lemon.
2 lb. ground turkey
8 halves sun dried tomatoes
1 medium red onion, diced very small
1 Handful swiss chard, chopped very small
1/3 cup crumbled feta
1.5 tsp dried oregano
1.5 tsp minced garlic
1/3 cup plus 2 tbsp bread crumbs
1 1/3 lg. eggs
8 hamburger buns
to taste salt and pepper
Finely chop the swiss chard to prevent long stringy pieces.
Also chop the sun dried tomatoes and the red onion.
In a bowl combine the ground turkey with the chard, sun
dried tomatoes, red onion, feta, 1 tsp minced garlic, dried oregano, egg, bread
crumbs, 1 tsp of salt and some freshly ground pepper. Stir everything until it
is evenly combined. Shape the mixture into 12 patties. Allow to sit for about
10 minutes in the fridge.
Cook the burgers on a grill.
Make the kale salad:
4 cups kale, trimmed
2 clove garlic
1/3 c olive oil
1/3 c red wine or apple cider vinegar
3 T Balsamic vinegar
4 T maple syrup
2 T lemon juice
1.5 t dry mustard
pinch red pepper flakes
Mix the dressing in a separate bowl.
Trim the kale leaves. Pour dressing over the kale and
massage with hands for about 3 minutes or until the kale begins to soften.
Ground chicken patties
and roasted veggies with Kale pesto
2 lbs ground chicken
2 egg
½ cup Red green pepper
1/3 cup Red onion
Jalapeno, seeded and diced small
1 tbsp Cumin, 2 tsp coriander
Salt pepper
2 tsp chopped mint
1 tablespoon chopped cilantro
Roasted veggies:
Zucchini
Squash
Bell pepper
Massage the kale for the pesto with lemon juice and let it
sit.
Chop veggies and place in bowl. Drizzle with canola oil and
2 tsp dried oregano, 2 tsp dried basil, and 1 tsp lemon pepper seasoning. Lay
out on baking sheet and bake for 20 minutes or until soft and browned.
Mix all pattie ingredients together in a large bowl. Form
into 8 patties.
Place patties on parchment paper on a baking sheet and bake
at 350 for about 15-20 minutes, flipping halfway through. Alternatively, you
could allow them to sit in the fridge for about 15 minutes and try them on the
grill.
Kale Pesto
2 cups Kale- massaged with lemon juice first
½ packet Mint leaves
8 oz Yogurt
½ bunch cilantro
lemon juice to taste
Place all ingredients in a blender and blend.
To serve:
Serve up chicken pattie and roasted vegetables. Top with
kale pesto.
Grilled steak salad
with soy sesame dressing
2 lbs skirt steak or carne asada
1 large head of romaine
2 handfuls babay kale
3 Grated carrots
1 Cucumber, diced into cubes
Dressing/marinade:
3 tbsp chopped shallot
¼ cup toasted sesame oil
⅓ cup unseasoned rice vinegar
2 tablespoons soy sauce
1 tablespoon finely grated peeled ginger
1 tablespoon fresh lime juice
1 tablespoon tahini
Kosher salt, freshly ground pepper
Make the dressing/marinade. Divide it in 2 bowls, one to
marinade, one to dress the salad. Allow the steak to marinade at least 4 hours
and up to overnight.
Grill the steak under desired doneness is reached. Rip the
lettuce to bitesized pieces and trim the ends of baby kale. Grate the carrot on
a cheese grater and dice the cucumber. Build the salad, top with steak, and
pour remaining dressing overtop (discard of used marinade!)
Smoothie prep bags
Meal prep kale smoothie bags containing:
1 banana
3-4 strawberries
1 large handful kale
Take it home, add plain greek yogurt, 1 cup milk of your
choice, some chia seeds and peanut butter (if desired) and blend and enjoy!
