Courtesy of Marydale Debor, a National Kale Day Board Member. Marydale’s wide-ranging experience includes building long-standing relationships with local, state, and federal officials and forming partnerships with community-based organizations. She has a national reputation for assisting health care and senior living institutions, philanthropic organizations, and private companies to transform their food service programs.She created Food is Primary Care™ for the company tag line to emphasize the profound impact that a diet of fresh, nutritious, and affordable food produced by sustainable methods plays in creating and maintaining health and productivity.
1 pound whole wheat penne (look for pasta made with %100 whole wheat in the ingredient list)
1 pound kale, leaves torn from stems and center ribs (save stems and ribs for soup stock), roughly chopped
1/3 cup chopped hazelnuts or sliced almonds
3 tablespoons extra virgin olive oil
3 large garlic cloves, minced
1 medium onion, chopped
1/4 teaspoon red pepper flakes
1/4 tsp each of salt and pepper
1/2 cup grated Parmigiano-reggiano
3 tablespoons unsalted butter, cut into pieces
Cook the penne according to the package instructions, reserving 2 cups of the pasta water. Drain the pasta and set aside.
Heat a large stockpot over medium heat and add the olive oil and nuts. Cook, stirring until golden, about 2 minutes. Transfer with a slotted spoon to a plate. Cook garlic, onion, pepper flakes and 1/4 tsp each of salt and pepper in remaining oil, stirring occasionally 8-10 minutes. Add the kale and 1 cup of the pasta water, cook 2-3 minutes until the kale wilts and is tender. Return the nuts to the stockpot along with the pasta, cheese, and butter.
Cook over low heat, stirring, 1 minute, moistening with addition pasta water, if needed. Serve immediately
Nutritional Stats Per Serving (1/2 pound pasta with veggies): 467 calories, 16 g protein, 65 g carbohydrates, 18 g fat (6 g saturated), 21 mg cholesterol, 8 g fiber, 259 mg sodium.Read More »
Courtesy of Dr. Drew Ramsey, co-founder of National Kale Day. Dr. Ramsey is a psychiatrist, author, and farmer. He is one of psychiatry’s leading proponents of using dietary change to help balance moods, sharpen brain function and improve mental health. An assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons in New York City, his clinical work focuses on the treatment of depression and anxiety. Using the latest brain science and nutritional research, integrative medicine, and an array of delicious food he aims to help people live to their happiest, healthiest lives.
Eggs are an incredibly nutritious food, and this comprehensive study shows that they don’t raise blood serum cholesterol as once believed. Eggs from farm-raised chickens contain more omega-3 fatty acids, vitamin D, and vitamin B-12 than regular eggs. That makes eggs a great source of complete protein that helps build your brain! Watch the video about eggs and learn more.
1 pound raw pizza dough such as whole wheat or glutenfree, room temperature
1/2 cup whole milk ricotta (from a grassfed dairy farm if possible)
1 tablespoon olive oil
1 garlic clove, minced
1/2 teaspoon red chili pepper (optional)
1 cup grated Parmesan, divided
1 tablespoon olive oil
1/2 bunch of kale, thinly sliced
1 small red onions, thinly sliced
1/4 teaspoon salt
4 farm fresh, pastured raised eggs
Preheat the oven to 400°F. Roll the pizza out into a 10-inch in diameter pie and transfer to an ungreased baking sheet. Prepare the white sauce.
Place the ricotta, olive oil, garlic, red chili pepper, and 1/4 cup of the Parmesan in a medium bowl. Stir well to combine. Use a rubber spatula and spread the ricotta mixture over the pizza dough.
Heat a large skillet over medium-high heat. Add the olive oil along with the kale, onions, and salt. Cook 2 to 3 minutes until the kale and onions soften. Arrange the kale and onions on top of the ricotta layer, and make four small “nests” and crack an egg into each. Sprinkle with the remaining cheese and bake 15 to 20 minutes, until the crust is firm and the cheese is golden brown.
Tip: Try making your own healthy homemade pizza crust.
Nutritional Stats Per Serving (1 large slice): 262 calories, 15 g protein, 11 g carbohydrates, 17 g fat (7 g saturated), 156 mg cholesterol, 1.5 g fiber, 442 mg sodium.Read More »
While I had no intention to incorporate kale into the ceviche, I had a few last leaves waiting in my fridge for consumption and we all know I take any opportunity to add some green into a meal. I paired the ceviche with brown rice, avocado, cilantro and lime juice served at room temperature. Heaven for the last days of alfresco dining!Read More »
Courtesy of Justina Kwong
If you’re a garlic fan, add a teaspoon of minced garlic to the skillet when you add the kale or top the finished omelet with a few tablespoons of crumbled goat cheese. I’ve recently discovered a Greek extra virgin olive oil from Trader Joe’s that I’m in love with, great aroma, great results for cooking kale.Read More »
Courtesy of Skinny by Tara
Founder of SkinnybyTara, Board Certified Holistic Health Coach, and Registered Yoga Instructor, Tara Milhem is an expert in her field. She is the author of The College Girl’s Guide to Skinny, available on Amazon, and has been published on over 20 different platforms for her cutting-edge knowledge in health and nutrition.Read More »
Courtesy of Chef Jennifer Iserloh
“Skinny Chef” Jennifer Iserloh is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.Read More »