Here is what you need:
:: 1 Bunch of Organic Tuscan Kale (rinsed)
:: 1 bag of frozen veggie meatballs (or you can make them)
:: 1 jar of your favorite pasta sauce (or home made)
Brown the "meat"balls in a saute pan with a little olive oil. The brand I buy says the serving size is 6 balls per person. While they are browning, cut the stems out of the kale and then cut the kale into wide strips. Put between 1/4" - 1/2" of water in the bottom of your favorite skillet (I use cast iron as much as possible) add kale and turn on heat (medium).
When the meatballs are browned add tomato sauce (I don't always use the entire jar - you can eyeball it). Heat until the sauce is bubbling.
Kale is done when it turns an alligator dark green and wilts just a bit. You can cook it more or less depending on how you like it.
Add a healthy portion of kale to your bowl or plate and top with "meat"balls and sauce! It is an easy meal to make during the week and my husband super loves it! It is very good for you too. Next time I make it, I may leave out the faux meat balls and add cannellini beans just to mix things up! 
Did you know that Kale has one of the highest ANDI (Aggregate Nutrient Density Index) scores of any fruit or vegetable? Here is a listing of other Super Foods based on their ANDI score.
1. Collard/Mustard/Turnip Greens…10002. Kale ………………………………………1000
3. Watercress ……………………………..1000
4. Bok Choy ……………………………….. 824
5. Spinach …………………………………. 739
6. Broccoli Rabe …………………………. 715
7. Chinese/Napa Cabbage …………… 704
8. Brussels Sprouts …………………….. 672
9. Swiss Chard …………………………… 670
10. Arugula ……………………………….. 559
11. Cabbage ………………………………. 481
12. Romaine Lettuce …………………… 389
13. Broccoli ……………………………….. 376
14. Red Pepper …………………………… 366
15. Carrot Juice ………………………….. 344
16. Tomato/Tomato Products ………. 190 – 300
17. Cauliflower …………………………… 295
18. Strawberries …………………………. 212
19. Pomegranate Juice ………………… 193
20. Blackberries …………………………. 178
21. Plum ……………………………………. 157
22. Raspberries …………………………… 145
23. Blueberries ……………………………. 130
24. Orange …………………………………. 109
25. Cantaloupe ……………………………. 100
26. Beans (all varieties) …………………. 57 – 104
27. Flax/Sunflower/Sesame Seeds ….. 52 – 78
28. Pistachios ………………………………. 48
29. Tofu ………………………………………. 37
30. Walnuts ………………………………….. 34
(source: WholeFoods website)
1 comment:
oh that makes me homesick. you can't buy kale here. sniff. we've got to get our garden going so i can have some. new zealand is like a dairy-intense version of ireland - would you like some cheese with those potatoes? how about some more potatoes? and cheese? and milk? sigh.
Post a Comment