|
Good |
|
||
|
|||
|
|||||||||||||
|
KALE RECIPES These kale recipes use whole food ingredients - vegetables, fruit, grain and grain flour, beans, nuts, seeds, and nut and seed butters. Flavor comes from the taste of the whole foods together with sugar and salt to make gratifying and healthy food. Very few of the recipes use animal products. Preparation time is typically 30 minutes or less, some take an hour. Almost all are for sinlge servings. Most require the use of a small processor or blender. A couple of typical recipes are given below. Below those recipes is a PayPal emblem that you can click on to purchase 50 more kale recipes for $2. The 50 recipes are in a text file that can be viewed in any word processing program including Notepad. That way it is easy to make changes to get the recipes to suit your taste. You can add notes, add other recipes - whatever. The search or find facility of a text editing program can be used to locate recipes that use a specific ingredient. If you have a computer in your kitchen, save the file on that computer and boot up the computer when you want to make a meal using kale and other nutritious whole foods. |
|
|
To go to a recipe, click on a title or scroll down. CONTENTS: Recipes For Garden Flavors - Kale Squash chestnut mash and Kale pudding -- A batter is made in a blender. Ingredients in batter are butternut squash, rolled oats, chestnut flour, and sugar, and salt. The batter is heated in a microwave oven until thickened. The Squash chestnut mash is served with side dish of sweetened pudding made with apple, kale, and sunflower seed. 20090321a
Squash kale bean mash and Apple grain seed spread -- Acorn squash, kale, and canned beans are processed until smooth, heated in a microwave oven until thickened, then spread with a sweet and mildly tangy apple/grain/sunflower seed, non-cooked pudding. 20070908c
Both dishes are lightly salted and moderately sweet. Squash chestnut mash and Kale pudding: 20090321a
Squash grain seed bean mash ingredients:
2 ounce mild butternut squash
or 1 ounce strong flavored butternut squash
plus 1 tablespoon whole grain flour
plus 1 eighth cup water
or 2 ounces acorn squash
or 2 ounces mild carrot
or 1 ounce strong flavored carrot
plus 1 tablespoon whole grain flour
plus 1 eighth cup water
or 2 ounces mild raw pumpkin
or 1/8 cup acorn squash or pumpkin powder boiled to
soften in 1 eighth cup water
1 quarter cup (.8 ounce) rolled oats
or 1 quarter cup (.75 ounce) whole flax meal
or 2 tablespoons (.8 ounce) flax seed
1 tablespoon (.3 ounce) non roasted, no hull sunflower seeds
or 1 teaspoon (.15 ounce) canola oil
1 tablespoon plus 1 teaspoon (.66 ounce) sugar
aspartame sweetener to taste
1 quarter cup boiled or canned beans
or 1 quarter cup green peas
or 1/8 cup (.8 ounces) fava bean powder
plus 1 eighth cup water
1 tablespoon (.3 ounce) non roasted chestnut flour
or 1 tablespoon nut or seed butter such as tahini
or 1/8 cup California walnuts
or 1 teaspoon roasted peanut butter
or 1/8 cup sunflower seeds
or 1/4 cup 60 percent water non roasted nut or seed pate
2 pinches of salt
5 eighths cup water
total: 11.1 ounce, 7.8 ounce
Apple kale seed pudding:
1 ounce kale
or 1 half ounce kale not leached, pureed in 1 cup blender with
seed butter, applesauce, and 2 teaspoons sugar
3 tablespoons non roasted sunflower seed
or 2 tablespoons non roasted seed or nut butter
or 2 teaspoons olive or canola oil
1 tablespoon sugar
aspartame sweetener to taste
1 ounce applesauce
or 1/6 of an apple 1 ounce of apple
or 2 tablespoons apple fiber powder
or 1 tablespoon whole apple powder
2 pinches salt
If using fresh greens:Cut 1 ounce kale every 1 half inch. Put the chopped greens and 1 cup water into a metal pan. Press the greens down into the water. Heat on high on a cooktop until boiling (about 6 minutes). Reduce heat to low and simmer 30 minutes. Remove water from the greens by first pouring into a strainer. Dump the greens back into the heating pan. Add 2 cups or so water to rinse and cool. Strain again. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens. Squeeze the greens in your hand to remove water. Yield is about 1 ounce of greens. Put the slaw into a bowl. Squash grain seed bean biscuit: Cut 2 ounces squash into 1 inch pieces. Put into a 2-cup or larger processor or blender: 2 ounces squash, 1 quarter cup rolled oats, 1 quarter cup boiled or canned beans, 1 tablespoon sunflower seeds, 1 tablespoon chestnut flour, 1 tablespoon sugar plus 1 teaspoon sugar, 2 pinches salt, 5 eighths cup water. Run until desired smoothness is reached, perhaps 4 to 6 minutes. Taste, if desired add aspartame sweetener to taste. Place a 3-inch diameter round casserole dish or similar utensil at the center of an 8-inch glass piepan. Pour/spoon the batter around the casserole dish. Heat 8 minutes and 45 seconds in a 1000 watt microwave oven. --------------------------- Math: Add 5 seconds for oven to begin heating. Plus 30 seconds to heat dish. To heat to boiling: 20 seconds per ounce times 11.1 ounces = 222 seconds. Dry weight is total weight minus water: 11.1 - 7.8 = 3.3 ounces. Water to leave in is 50/50 X dry weight 50/50 X 3.3 = 3.3 ounces. Water to remove is total water minus water left in (7.8 - 3.3) = 4.5 ounces. To evaporate excess water: 46 seconds per ounce X 4.5 ounces = 207 seconds. To replace heat lost to air during evaporation: 14 seconds per minute X 207/60 minutes = 48 seconds plus 48/60 minutes X 14 seconds per minute = 12 seconds for a total of 60 seconds. Assume squash is 80 percent water. --------------------------- Put into a 1-cup blender or 2-cup food processor: 1 eighth cup water, 1 ounce applesauce, 3 tablespoons sunflower seed, 1 ounce greens slaw, 1 tablespoon sugar, 2 pinches salt. Run until smooth, about 3 minutes, if necessary, tilt, jar, gyrate or otherwise manipulate the blender to get the mixture to flow. If mixture will not flow add 1 eighth cup water and add 1 minute to heat time given below. Taste, if desired add aspartame sweetener to taste. Put the blender's contents into a microwaveable bowl. Heat in a microwave oven to thicken for 2 minutes 50 seconds for a 1000 watt oven. (heating can be eliminated if water is reduced to 1 tbsp 2 tsp or less, use seed or nut butter instead of whole seeds. Either use fresh apple blended in 1 cup blender or use applesause.) ----------------------------- Math: 5 seconds for oven to begin heating. 15 seconds to heat dish. To heat to boiling: 4.8 ounces X 20 seconds per ounce = 96 seconds. Plus to remove excess water: 46 seconds per ounce X 1 ounce water = 45 seconds. Plus to replace heat lost to air during evaporation: 45/60 minutes X 12 seconds per minute = 9 seconds. ----------------------------- Serve the seed/greens separately from the squash/grain/seed/bean cake. Makes one serving, enough for a medium to large meal. Prep time is about 30 minutes. Squash grain chestnut bean biscuit, moderate chestnut flavor, slightly sweet, mild squash and oat flavors, mash potato consistency. Apple kale seed, prominent kale flavor, sweet, somewhat tangy, mild oiliness, slightly starchy, slightly bitter, thicker than a typical pudding, almost as smooth as a typical pudding. back to CONTENTS Squash kale bean mash and Apple grain seed spread: 20070908c
Squash kale beans mash ingredients:
2 ounces acorn squash
or 2 ounces mild butternut squash
or 1 ounce strong flavored butternut squash
or 2 ounces mild carrot
or 2 ounces raw mild pumpkin
1 ounce fresh kale
or 1/2 ounce fresh kale, if not leaching kale
or 1/4 ounce basil pesto
or 1/2 ounce parsley pesto
1 quarter cup boiled or canned beans
or 1 quarter cup green peas
or 1/8 cup fava bean powder
plus 1 eighth cup water
1/8 cup water
total: 6 ounces, 4.6 ounces water
Apple grain seed spread ingredients:
1/4 cup sunflower seeds
or 2 tablespoons nut or seed butter such as tahini
or 1/4 cup California walnuts
1/3 of an apple (2 ounces)
1 tablespoon sugar
1/8 cup whole wheat flour
1 pinch salt
Snip the greens with a scissors into 1 inch pieces letting the pieces
fall into metal pan.
Add 1 cup water to the pan. Press the greens down into the water. Heat on high on a cooktop until boiling (about 6 minutes). Reduce heat to low and simmer 30 minutes. Remove water from the greens by first pouring into a strainer. Dump the greens back into the heating pan. Add 1 cup or so water to rinse and cool. Strain again. Use a bowl that is about the same size and shape as the strainer to press the water out of the greens. Squeeze the greens in your hand to remove water. Yield is about 1 ounce of greens. Remove peel from squash to yield 3 ounces, cut into pieces appropriate for your food processor. Put into a food processor: 2 ounces squash, 1 ounce leached greens, 1 quarter cup boiled or canned beans, and 1 eighth cup water. Run until smooth, about 4 minutes, if necessary add water 1 tablespoon at a time to get the mixture to flow while processing. Place a 3- or 4-inch round, glass or ceramic casserole dish or similar utensil at the center of an eight- or nine-inch glass or metal piepan. Pour spoon the mixture into the space around the center utensil. Heat in a 1000 watt microwave oven, for 3 minutes 15 seconds on full power to raise to boiling and 4 minutes on 15 percent power or low power to dry and firm, or for a 600 watt oven 5 minutes 25 seconds full and 4 minutes 20 percent power. --------------------------- Math: Add 5 seconds for oven to begin heating. Plus 30 seconds to heat dish. To heat to boiling: 20 seconds per ounce times 6 ounces = 160 seconds. Dry weight is total weight minus water: 6 - 4.6 = 1.4 ounces. Water to leave in is 30/70 X dry weight 30/70 X 1.4 = .6 ounces. Water to remove is total water minus water left in (4.6 - .6) = 4 ounces. To evaporate excess water 46 seconds per ounce X 4 ounces = 184 seconds. To replace heat lost to air during evaporation: 14 seconds per minute X 184/60 minutes = 43 seconds plus 43/60 minutes X 14 seconds per minute = 10 seconds for a total of 53 seconds. Assume squash is 80 percent water. Heat time on full power is 7 minutes 10 seconds. --------------------------- Remove the plate from the oven and allow to cool and firm for 5 minutes or so. Chop the apple into 1 inch pieces. Put into a 1- or 2-cup food processor: 2 ounces apple, 1 quarter cup sunflower seeds, 1 tablepsoon sugar, and 1 pinch salt. Add 1 tablespoon water so the mixture flows while processing. Run 1 minute. Scrape down the sides of the processor bowl. Run until smooth, about 2 minutes, if necessary, add 1 tablespoon water at a time, just enough to get the mixture to flow into the path of the cutting blades. Add to the processor: 1 eighth cup grain flour. Run to mix, about 30 seconds. Taste, if desired, add aspartame sweetener to taste and run to mix. Remove the center utensil from the piepan. Spread the apple/seed/flour mixture onto the donut shaped cake. Could try - after heating in microwave to boiling, dry cake in food dehydrator for 1/2 hour at 140 degrees. back to CONTENTS
To purchase 50 KALE RECIPES using PayPal and download the file, click on the PayPal emblem below.
|
|
To LeisureIdeas Home
