Kitchen / Garden / Sanctuary - Urban Homesteading to Nourish Body + Spirit

Category: Recipes + Nutrition Info (Page 8 of 21)

Crunchy Kale Chips – A New Favorite!

Kale chips fresh from the oven

I admit that I don’t love kale. It’s not a green that I crave the way I do others, but there are ways to prepare it that can really make it downright delicious. And it’s so full of nutrition! But best of all it self-seeds itself in my garden pathways, so it’s always there in abundance when we need it, all throughout the spring and summer.

Here’s my new favorite way to eat it. I LOVE these chips!! They have the salty, satisfying crunch of potato chips.

Crunchy Kale Chips

1/2 lb kale, ribs removed and leaves cut into 2″ pieces

Generous 1/4 tsp sea salt

1 Tbsp olive oil, on the generous side

Preheat your oven to 250°F  (120°C). Wash the kale if needed, and dry it well. Toss in a large bowl with salt and oil. Spread on cookie sheets in a single layer (you can crowd them together and overlap a bit). Bake 20-25 minutes until crunchy. The kale should remain a bright, deep green. If it begins to brown, it’ll taste slightly bitter.

Store in an airtight container if you don’t eat the whole batch right then and there!

De-rib the big leaves by folding in half and cutting the rib away.

Cut into 2" pieces.

Arrange in a single layer on cookie sheets.

Make Your Own “Green Smoothie Frozen Concentrate”

Green smoothie frozen concentrate made with lettuce, spinach, and lambsquarters.

So I peeked into my remaining three bags of lettuce from the garden this year, and discovered that they were starting to go south and needed to be used right away. I separated out the slimy leaves, washed the rest, and had an idea! I’ll make green smoothie frozen concentrate cubes!

To make the concentrate:

1. Pour some kefir, water, juice, or watered-down yogurt into a blender. You won’t need too much — just enough to get everything to blend together smoothly.

2. Add lots of greens. Ideas are: lettuce, spinach, beet greens, chard, lambsquarters, purslane, mint, parsley, cilantro, edible flowers, etc. (Kale is the only one I don’t like in a shake, but if you do, go for it!)

3. Start the blender and let it run until you have a uniform slurry.

4. Pour into ice cube trays and freeze.

To use:

When you’re ready to make a green smoothie, thaw out some cubes; I usually use 2 cubes when I make a shake for myself. Add the green liquid to your blender containing the rest of your smoothie ingredients — I like to use fruit and kefir with some ground flax seed and vanilla extract. Blend & enjoy. Yum!!

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If you’re curious about green smoothies, you might check out the book Green for Life by Victoria Boutenko, or the related website. My friend Sasha recommended this book to me, and I loved it! While I don’t agree with absolutely everything in the book, I’m glad I read it.

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Easy Greek Spanakopita

Spanakopita is one of my favorite things to eat. It’s a very easy dish to put together, and everyone loves it!

Spanakopita

1 pound (or more!) fresh spinach (feel free to substitute some of the spinach with chard, kale, turnip greens, or arugula) OR, frozen spinach — maybe a 10 oz. package? Maybe more? It doesn’t have to be exact.

5 oz feta cheese, crumbled

1/2 cup fresh dill (chopped and then measured)

3 green onions, chopped

2 eggs

salt/pepper to taste

1/4 to 1/3 cup olive oil

phyllo dough (thawed overnight in the fridge)

1. Steam spinach till it wilts. Run under cold water to stop cooking process. Squeeze spinach and drain. Chop the cooked spinach into small pieces.

2. Mix spinach, feta, dill, green onions, eggs, salt, and pepper in a large bowl.

3. Brush the bottom of an 8×8 pan with olive oil (9×13 also works). Brush the top of a sheet of phyllo with oil and place in pan. Fold phyllo over to fit in pan. Repeat until you have 6-8 layers of phyllo (more or less, depending on how thick you want the crust).

4. Spread the spinach mixture on top of the phyllo crust.

 

5. Brush the top of a sheet of phyllo with oil and place on top of spinach. Repeat till you have 6-8 layers, or however many layers you’d like. Finish by brushing the top layer of phyllo with oil.

6. Cut your unbaked spanakopita into squares or triangles with a sharp knife.

7. Bake in a preheated 350F oven until golden brown on top, about 30-50 minutes.

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Give Your Health a Boost with Refreshing Green Smoothies!

Mmmmm, these green smoothies are a lush-tasting way to sneak more veggies into your diet — and the time is now, since it’s spring and salad greens are in season!

There are so many variations to this concept — please be creative and dream up your own! — but here’s how I make mine:

Green Smoothie

kefir (or yogurt thinned with water)

banana pieces (pretty much essential for adding some sweetness)

apple pieces, or any other fruit

spinach leaves and/or lettuce leaves and/or cucumber slices (or two green smoothie frozen concentrate cubes!)

several fresh mint leaves or parsley sprigs

vanilla extract

ground flax seed

First, add kefir and your greens and mint leaves to the blender and blend thoroughly. Add everything else, blend thoroughly, and enjoy!

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How to Make Sauerruben

Sauerruben is made just like sauerkraut, only with rutabagas (or turnips, or a combo). It’s lovely stuff, and a nice change from kraut. It has a sweet, radish-like bite — although that will mellow out after a few weeks in the fridge. I like sauerruben a lot more than I thought I would, especially after it mellowed. Give it a try!

Ingredients:

Rutabagas (or turnips, or a combo), washed/scrubbed. I don’t bother to peel mine.

Sea salt (see my salting chart below, plus you may need more to mix up extra brine. (Any non-iodized salt will do, but unrefined sea salt is better for your body.)

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Here’s my salting chart. I usually just stick to this, but you can add a little more salt in the summer and a little less in the winter if you like.

10 tsp salt per 5 lbs vegetables

5 tsp salt per 2 ½ lbs vegetables

2 tsp salt per 1 lb vegetables

1 tsp salt per ½ lb vegetables

½ tsp salt per ¼ lb vegetables

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Shred, grate, or finely chop your rutabagas. Add the salt, and mix well.

I let this sit on the counter for several hours or overnight (this step is in place of pounding) so that the salt can begin to draw water out of the rutabagas. The water contains nutrients, and these nutrients then become the substrate for the growth of the lactic acid bacteria which is what turns your rutabagas into sauerruben. (Steinkraus, Handbook of Indigenous Fermented Foods, p.120.)

After some water has been drawn out, pack the rutabaga WITH its water into a glass jar. You really want to pack it in there (use your fist or any kitchen tool), because this will help squeeze more water out. You can also use a specially-made ceramic sauerkraut crock, or a glass or ceramic bowl (anything except metal, since salt and acid can react with metal).

Keep the rutabaga submerged under the brine by placing a smaller plate on top and weighing it down with something heavy (a jug of water, a boiled rock, etc.). Or, nest a smaller jar of water inside your larger glass jar.

This is kale, not sauerruben, but same idea. I particularly like this nesting-jars method for keeping everthing submerged under the brine.

Whatever method you devise, just be sure that all traces of rutabaga are completely submerged in the brine. Little bits sticking up above the water line will quickly lead to a moldy situation (and if you do end up with mold, scrape off the entire top layer, but the rest underneath should be fine!). So if you need to mix up some more brine (which is just a fancy name for salt water), use the ratio of 1 tsp salt to 1 cup of water.

Cover the jar with a towel to keep bugs out. Leave it to ferment at room temperature until you like the taste of your sauerruben. Let your tongue be your guide to done-ness. Taste it every few days, and transfer into the fridge when it tastes the way you like it. I like mine pretty sour, so I usually leave it out for 1-2 weeks or more, depending on how warm it is in the kitchen. If the taste is right but the ‘ruben is still too bitey, shove it to the back of the fridge for several weeks for it to mellow out.

Once in the fridge, your sauerruben will keep for many months. And when it’s all gone, don’t throw out the juice; it’s full of beneficial Lactobacillus (lactic acid bacteria) and is said to be a very good digestive tonic. And if you like, add a little of the juice to your next batch of sauerruben as a starter.

Troubleshooting:

If you see a white film (“kahm yeast”) develop on the surface of the brine, scrape off what you can each day until the ‘ruben is done fermenting. Sometimes I don’t get any film. Sometimes I get a fair amount. There doesn’t seem to be any rhyme or reason. The kahm yeast won’t harm anything, but if you keep getting a lot of it day after day, it can sometimes (not always) impart an off taste to the brine. Just try to scrape it off on a regular basis (daily is nice).

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