Wasabi

My eldest daughter (4.5) is a picky eater. Like many parents, I struggle to get a decent amount of vegetables into her; especially the green ones. For months she will love something and then, out of no where, she'll declare it "yucky". I have to be creative and patient. Most of all, I cannot engage into a power struggle with her. And, yes, this is incredibly difficult at times.

The upside of her pickiness is her willingness to try almost all foods. I attribute this to our rule that she never has to eat anything she doesn't like. We'll even let her spit things out. All she has to do is try it.

I used to be an avid sushi lover. When she was a baby, I went out of my way to make sure she was comfortable eating sushi restaurants. We even asked that a good friend of the family buy her a book about sushi for her first birthday. She eats the same thing every time we go, but the point is that there are items on the menu in a sushi restaurant that she wants to eat.

Tonight, she asked to go for sushi. It was just the two of us and although I wasn't really in the mood, what Mom in their right mind turns down their 4 year old asking to go for sushi? As usual, she ate her avocado roll. To be honest, I wasn't really paying attention to her. I think I was daydreaming and looking out the window when I looked up and see the panicked expression all of her face. Her eyes are watering and clearly, she's scared. I look down and see that she's eaten the entire glob of wasabi. Poor kid, she thought it was avocado.

In the seconds that proceeded running to the bathroom and cleaning out her mouth, I had another "a-ha" moment when it comes to kids and eating. I've always said part of the reason kids are picky is because they aren't working from the same frame of reference we are. I can look at a red pepper and know that I don't like it. You can tell me there is dill in something, and I know I don't want it. I know that Indian food doesn't work well for me. Kids can't do this. They HAVE to trust us to guide them. If we constantly force them to eat things they don't like, why would they willingly eat "just one bite?"

If you want your kids to trust you when it comes to food, you can't force them to eat. All you can do is model the behavior you want them to have, and trust that after seeing you eat your spinach 4000 times, they'll eventually ask for some, too. Just make sure you remember to teach them the difference between wasabi and avocado.

Do you have a picky eater?

I can’t tell you how many people ask me what to do with kids that are picky eaters, or how to introduce solids to ensure a child won’t be picky later. It is a complex question that doesn’t have a simple answer. I can pretty much assure you that your child WILL be picky at some point, but that doesn’t mean you have to throw in the towel and serve chicken nuggets every night. Here are some of my best suggestions on how to handle the picky child:

1. If you have a baby, I encourage people to think through how they introduce solids and make it FUN! Start with orange vegetables, which are slightly sweet and make sure that you have a child who consistently eats vegetables, fruit, whole grains and legumes before you introduce addictive carbohydrates like puffs, cheerios, bagels and crackers. On the same note, go through the yummy foods before you experiment with tastes that are often acquired, like the green vegetables. Feel free to mix those green veggies (not before 9 months) with something sweet. Apples, millet and spinach or kale, quinoa and banana.

2. Let your child play with their food. Kids learn through exploration and that can consist of all different things. Food doesn’t have to be scary. Allowing a child to finger paint with food (preferably in a controlled environment, not a 5 star restaurant) allows them to feel the food, and maybe even taste the food by licking their fingers. You have to remember that you KNOW you don’t like certain foods because you know what everything tastes like already. Children don’t have that advantage. As a result, they have a tendency to be skeptical. That’s OK. (Repeat after me, “It is OK if my kid did not eat .”

3. How long did it take you to learn to like beer? Or red wine? Or grapefruits? Personally, I had to learn to like all of those things. Heck, I’m still working on red wine. Remember that next time your child spits out their and claims, “I don’t like that!”.

4. Cook with your kids! Trust me, I *know* it makes things go much more slowly and makes the process a lot messier than if you just do it yourself. However, getting kids involved with their food is an important step in making food more accessible. They are so much more likely to eat something they’ve helped prepare.

5. Make it FUN! I’m a huge advocate for shapes and rainbows. Make owl faces out of their pancakes. Be creative. Kids will literally, eat it up.

6. Set a good example. So many people want their kids to eat their vegetables when they won’t do so themselves. Sit down to a meal with your kids and let them see how much you enjoy your own healthy foods. It might not happen overnight, but, trust me, they’re watching!

Stress, Blogging and Detoxing

So, let's just get it out of the way and say it. I suck at this blogging thing. It is a lovely idea and I can't tell you how many blog posts I write in my head that never actually make it to the screen. Part of me has even thought that I should stop telling people I have a blog. So, instead of composing another post in my head as I do the dishes and fold laundry, I thought, "let me actually go upstairs to my computer". Here I am.

Riveting, huh?

My life these days is just that. I cook, clean, drive back and forth from the park, school, ballet, playdates, and the grocery store. When my kids are asleep, I work. When they are at school, I excercise. And my brain NEVER.STOPS. I need a break. I tell my clients to take time for themselves, yet, I'm not always great about following my own advice. A friend at the gym today suggested I should plan better. Sometimes I feel like everything I do is planned.

What's my point, you wonder? Well, I was downstairs thinking about all of this shoving food into my mouth because today was a horrible planning day for me in terms of food. When I plan, which I usually do, we eat very well. Today was the exception to the rule. Breakfast was normal as we have our routine of green smoothies and oatmeal. I dropped the kids at school, went to the gym, and ran home for an 11am conference call. Next thing you know, it is 12:40pm, I haven't eaten lunch, and have to pick the kids up at school in 20 minutes. I run out the door (wearing my pajamas because I don't have time to change...not that anyone would really notice the difference between my pjs and normal attire of sweatpants). My daughter shows me the Purim basket she made me, complete with chocolate chip hamentashen. I'm starving, and proceed to shove the entire cookie into my mouth as I'm loading the kids into the van. We get home, I make myself a decent lunch of leftovers from a couple nights ago. Sweet potato and beans, I think. I put the little one down for a nap, the older one heads to the park, and I get ready to take the kids to ballet and do a couple loads of laundry (where do all these clothes come from???). I get snacks for them, but not for myself. Wake the little one, she's cranky. Load the car, pick up the older one from the park. Change into ballet clothes in the car, drop the older one, take the little one to the park. I have zero clue about what to make for dinner. On the way home I'm thinking how nice it would be if fast food were an option. For me, it just isn't. We head to the grocery store and look for dinner ideas. It is 5:40 and I'm STARVING and have two kids with me. It's not pretty. Make a long story short, I couldn't find anything fast *and* decent at the grocery store, so I buy a package of sausage and decide we are having toast, eggs, greens and sausage for dinner. Fine. I AM GOING TO KNAW MY ARM OFF AT THIS POINT. As I'm making dinner, I eat 3-4 sausages and a couple pieces of cheese. The kids are melting down, the hubs is calling and wanting to know if I can run the kids outside for a second (UMMM, NO). I manage to throw a meal together (apples, left over asparagus, farm fresh eggs and toast with cheese -- the cheese is a major treat for us). We eat but the stress gets to me and after the kids go upstairs I find myself stress eating. It was just a bowl of raw kefir with hemp seeds, but the point is I'm not hungry and I've been stress/binge eating all week. I realize, I need to do this detox as much as anyone else.

So that is a lot of rambling to make this annoucement....

I'm not just going to hold your hand through this detox. I am going to do it with you. Does it require a little extra thought and planning for me that week? Sure. But, if I'm expecting everyone else to take a 5 day break from the stress and chaos of their lives, I should do the same. I'm not any different. I go through the same things you guys do and need this just as much (if not more). I did it a couple weeks ago and the results were amazing...I lost a couple pounds, I felt great, had lower stress, slept great and ate well. I'm in. Are you?

Super Easy Falafel with Sweet Potato and Chard Soup

Have I ever mentioned that even as a kid I didn't like candy? Or pizza? My Mother claims that I even liked liver and onions until I hit elementary school and learned my tastebuds weren't as cool as everyone else. So it probably doesn't come as much of a surprise that I've never liked fried foods. I've honestly never really understood what all the fuss was about....it just seemed like greasy, tasteless...I don't know what. Well, I think I've seen the light. What I made tonight was oh-so-yummy. I always know I have a dinner winner when I start thinking about what I am going to write in my blog as I'm eating. And, I have to tell you, the key to this dish is in the oil. You have to use coconut oil. Not only because it is so much better for you (I'd even go so far as to say it is healthy -- though NOT fat free) but because the crispy, sweet flavor is what makes this dish. And, to think I didn't think I liked fried foods.

1 15 Oz Can Cooked Chick Peas, rinsed and drained
1 Garlic Clove
1/4 Cup Onion, chopped
1/4 Cup Cilantro, chopped
1/4 Cup Parsley
1/2 Cup stone-ground wheat crackers
1 Tsp Cumin
1/2 Tsp Salt
Coconut Oil

Puree all ingredients (except oil) in food processor. Make sure the mixture is throughly combined. Heat medium saute pan heat with aprox. 2 tablespoons of oil over medium heat. You want the pan to have a thin coating of oil. Form patties using about 1 tablespoon of the mixture and add the patties to the pan and saute for 4 minutes on each side or until golden (you may have to add a little more oil if your pan get too dry). Remove the patties from the pan and place on a paper towel lined plate (to absorb any extra oil). Try not to eat all of the patties before you serve them.

I served the falafel with a sweet potato and chard soup.

Here is the recipe:

1 large yellow onion
1 T coconut oil
1-2 cloves garlic, chopped
1 large yam
6-7 green onions, white and green parts
6 cups mineral broth
1 bunch Swiss chard
fresh ground black pepper
a dash fresh lemon juice

Chop the onion coarsely and sauté it in the olive oil, stirring often on medium heat until it is soft and beginning to color. Add the chopped garlic, and keep cooking on a low flame, stirring often, until the onion is golden brown, about fifteen more minutes. Meanwhile, peel the yam and cut it in 1/2" dice. Wash the chard, slice the greens off the stems, and cut the leaves into 1-2" pieces. Thinly slice the chard stems. Wash and trim the green onions and cut them in 1/2" pieces. Combine the yams, chard, green onions and broth in a soup pot and simmer gently, covered, for about twenty minutes. Add the sautéed onions to the soup, and simmer another ten minutes, then taste. Add fresh ground black pepper, and some lemon juice to taste. I blended everything at the end as I think it makes it a little more kid-friendly and also easier to digest, but you don't have to do the same.

Stay warm, everyone! It is cold out there!

Mulligatawny

So. We've established I've been in a soup mood lately. It's cold and I've been looking for ways to incorporate tumeric into our diets. As a result, I decided to take a leap of faith and try an Indian recipe tonight. Why is that such a big deal? Well, for starters, I hate Indian food. I made this pot of Mulligatawny while we had friends over for a playdate this afternoon and I dreaded eating it. I can't tell you what I nice surprise this sweet and spicy dish was. It was a little spicy for the kiddos so I may adjust the seasonings next time, but for now I'll give you the recipe as is.


2 tbsp. coconut oil
1 medium onion, diced
1 carrot, diced
1 stalk celery, diced
1 teaspoon cumin
1 teaspoon tumeric
2 cups sweet potato and parsnip
Salt and freshly ground black pepper
6 cups Mineral Broth
3 tomato stewed tomatoes
2 cups eggplant and frozen peas
2 tablespoons curry powder

Put oil into a large, deep pot over medium heat. When hot, add the onion, carrot, celery, cumin, and turmeric. Cook, stirring, until the onion softens, about five minutes. Add the hard vegetables and sprinkle with salt and pepper. Cook, stirring, for a minute or two, then add the stock and tomato; bring to a boil, then lower the heat so the mixture bubbles gently. Cook, stirring every now and then, until the vegetables are fairly soft, about 15 minutes. Add the soft vegetables and curry powder and adjust the heat once again so the mixture simmers. Cook until all the vegetables are very tender, about 15 minutes. Taste, adjust the seasoning, and serve.

Here is a little bit of information on tumeric based on what I found online:

"Turmeric is one of nature's most powerful healers. The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.

Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant."

Potato & Corn Chowder w/ Fresh Sage

I know I haven't posted in awhile. Between the holidays, multiple school programs, launching my business and dealing with some deaths in the family, things have been crazy busy here. The good news is that we are almost done with January and before we know it, it will be time to plant our spring garden. I don't know about you, but I'm ready for the weather to turn and start playing outside and enjoying a bit of sunshine. The good news about these cold, winter, days where we are stuck inside is that I have lots of time to cook and experiment with new recipes. Tonight I made the most amazing soup and just had to share it with you.

If you want recipes from me more often, make sure you sign up for my newsletter. I'll be giving out recipes weekly (at least through the winter). Just send an email with "SUBSCRIBE" in the heading to joy@notjustkale.com.

Potato & Corn Chowder with Fresh Sage

2 tablespoons coconut oil
1 cup diced sweet onion
1 cup diced celery
1 medium Japanese sweet potato (the white kind - chopped)
1 large Russet potatoe (chopped)
4 cups mineral broth (see July post for recipe)
1 tablespoon dried thyme
2 teaspoons onion powder
4 tablespoons fresh chopped sage
1 tablespoon sea salt (or to taste)
1 teaspoon pepper
1 bag frozen sweet corn
1 cup whole milk

1. Heat large soup pot on medium temperature.
2. Add oil and increase heat to medium high.
3. Add onions and celery.
4. Sauté until lightly caramelized, stirring frequently (about 10 minutes)
5. Add potatoes and continue to cook for 5 minutes.
6. Add mineral broth and dry thyme.
7. Bring to a boil and cook for 10 minutes.
8. Add onion powder, sage, salt, pepper and frozen corn.
9. Continue cooking for about 10 minutes stirring occasionally.
10. Temper and add milk, cook until potatoes are tender. (5 minutes)

Halloween, Sugar and Primary Foods

The Hubs and I often disagree on how much sugar and "junk" to allow the kids. I want them to eat as healthfully as possible. I've even been known to tell my kid she can't have any candy at a birthday party. The more I learn, and the more I reflect, and the more I realize he has a point. (Just don't tell him I said that -good thing he doesn't read my blog).

With Halloween fast approaching, I've been thinking a lot about candy and sugar consumption. This is the first year that my oldest daughter will be trick-or-treating with friends and it is unlikely she will forget about the candy after a couple of days, as she has in the past. We've been reading a book called, The Switch Witch (how does one underline on a blog, anyway?) by Charity O'Neill. The premise of the book is similar to the tooth fairy. You leave your candy for the switch witch and while you are asleep the switch witch comes and trades your candy for a gift. It is a nice idea and we'll see how well it goes over this year. However, the more I think about it, the more I'm starting to think it is important that I let my kids indulge in Halloween; sugar included. The thing is, what we put into our body is actually considered secondary nutrition. Our primary nutrition is how we feed our soul. It is what makes us happy. It is why I named my company Not Just Kale. You can eat all the kale you want, but if you don't have things in your life that make you happy and make your soul feel nourished, you still won't be healthy. Think about it. If your marriage or job isn't what you want it to be, are you REALLY happy? I mean, at your core of your being happy? Probably not. If your not really happy, are you at your optimum health? Probably not. So, anyway. I'm getting onto a tangent here. The more I think about Halloween and candy, the more I think it is important that my kids feel included and not deprived on Halloween. So I'm going to let them have candy. Probably more candy than they, or The Hubs, expect. I'll try not to have a nervous break down as they eat, either.

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Chicken Burgers

I had every intention of getting on here tonight and ranting about something that bothered me to my core the past day or two. However, after sitting down to a wonderful meal with my entire family, I don't feel like expending the negative energy. So, for now, I'll choose to make this post all about my favorite topic. Yummy recipes that my kids love. I have to say I almost chickened out (no pun intended) and didn't serve this to my kids. I'm glad I didn't because they gobbled it up and asked that I include this in my usual dinner recipe rotation. Don't let the bitterness of the arugula fool you, this burger is AMAZING. The recipe is adapted from one of my favorite cookbooks that focuses on nourishing the cancer patient. All of the recipes are made with whole foods designed to nourish the body.

2 lbs ground DARK MEAT, organic chicken
1 cup+ tightly packed arugula leaves
1 cup+ diced apple, skins removed
1 shallot
1/2t cumin
1/2t sea salt
1/2t ground pepper
Juice from one lemon
Coconut oil to coat the pan

In a large bowl, combine all ingredients except oil. I chose to use the food processor to blend the argula, apple and shallot well enough that my kids were not going to be picking out chunks of stuff. Season and shape into patties. Saute in coconut oil until cooked through.

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Winners and Losers

As I mentioned in my previous post, I am always trying out new recipes. Most of them I tweak to make them as healthy as possible. Tonight, I wanted so much to push out my theoretical feathers and strut as I blogged about how I made home made spinach gnocchi. Ummmm, yeah. No such luck. I cooked for 90 minutes. Prepping, rolling and then freezing the gnocchi. Unfortunately, as soon as the "gnocchi" hit the boiling water it pretty much dissolved. My four year old was watching me and asked me if it was soup and would it taste better than it looks. Uhhh, NO. However, there is always a silver lining and the good news is the sweet potato pudding I had made to go along with the gnocchi was so yummy that both girls ate two bowls. The recipe is as follows and will definitely make it onto my Thanksgiving Day table. I don't think anyone would even suspect it is healthy.

3 large sweet potatoes, quartered
1t grated fresh ginger (I forgot to add this)
1/2t cinnamon
1/4t nutmeg
1/8t salt
2T orange juice (I used the juice from 2 oranges)
2T molasses
3/4c yogurt cheese
1/4c pecan halves

Preheat oven to 350 and bake potatoes until soft. When they are cool enough to handle, remove the skinds and mash until completely smooth (I blended all of the ingredients in my Vitamix). Mash in the remaining ingredients (except pecans) until completely smooth. Decorate the top with pecans and bake for 20 - 25 minutes until the top is lightly browned. If prepared in advance and refrigerated, increase the baking time by 5-10 minutes.

A good thing coming to an end?

Every few weeks I try to spend an afternoon cooking and freezing. It makes those chaotic weekday evenings so much easier when I can pull a home made dinner out of the freezer and just warm it up. As it happens, one of my favorite things to do is to find new recipes and experiment. What tastes good? How can I make a recipe healthier? Will the kids actually eat it? Today was one of those wet, crisp, Autumn days that was perfect for doing just that...cooking. Outside of a trip to the gym this morning, and a bit of work while the kiddos were napping, I spent the day either in the kitchen or the grocery store. I made two types of home made granola bars (the jury is still out whether the recipes are blog worthy), my raw brownies (a family favorite, and probably one of the most nutritious items I serve) and home made veggie burgers. My 4 year old was her typical picky self. She asked me twice to read her the ingredients of everything in the granola bars and was skeptical when I assured her that no, the green bits in the granola bar was pumpkin seeds and not spinach (yeah, she's on to me). One passed her initial taste test (yet to be seen whether it comes home uneaten in the lunch box) and she turned the other down, despite approving of all the ingredients. She tasted everything at dinner (which is all we ask) and didn't like any of it so ended up eating the bun, the slice of tomato on the burger and the kiwi. I think a few bites of burger made it into her but only because she was famished. The only real surprise was she didn't like the acorn squash which was drizzled with butter, cinnamon and I even caved and sprinkled with some brown sugar. What I found shocking was the baby (who really isn't a baby anymore considering she will be 2 in a couple months) turned down everything (except the tomato, bun and kiwi) claiming, "I no like it." This is a kid who happily sucks down kale and spirulina smoothies, so I have to say her dissing the sugar sprinkled squash came as a huge surprise, especially considering I KNOW she was hungry. Needless to say, I think I see the writing on the wall....the picky stage is coming. The good news is I've been down this road before and I know that patience, persistance and time will persevere. Not that is makes it any easier. Not even for me.

Kale Chips

Ideally, you would make kale chips in a dehydrator to preserve all the nutrients. That said, you don't need a dehydrator to reap the benefits of kale. For those of you without access to an Excalibur, try putting them on a baking sheet in your oven for an hour at 200 degrees. Check them periodically and adjust the time until they are crisp. If you are using a dehydrator, spread them on dehydrator trays and dehydrate at 115 degrees for about 8 hours. I like to make them in the evening and put them in my dehydrator right before bed so that they are done in the morning when we wake up. My daughter brings these to school in her lunch box and claims that all her friends ask to try them!


2 large bunches of kale

1/2-3/4 cup tahini

1/4 cup tamari or shoyu

1/4 cup apple cider vinegar

1/2 cup water

1-2 cloves garlic

juice of one lemon

pinch of sea salt

2 tablespoons nutritional yeast

handful of herbs (I prefer parsley)

Wash kale thoroughly and remove the thickest part of the stem. Tear kale into larger than bite size pieces and set aside in a large mixing bowl. Combine all other ingredients in a blender until smooth. Combine mixture with the kale and massage it in with your hands making sure to thoroughly coat all of the kale with the sauce. Dehydrate/bake according to directions above. BONUS: Whatever doesn't fit onto your trays is a super yummy salad!

Carrot and Oatmeal Cookies

I have to admit, the first time I tried these, I wasn't particularly impressed. Since then, I've tweaked the recipe a bit (and probably gotten used to having carrots in my cookies). Be patient with these. They might just grow on you.

1 cup whole wheat pastry flour
1 teaspoon baking powder
scant 1/2 teaspoon fine grain sea salt
1 cup rolled oats
2/3 cup chopped brazil nuts
1 cup shredded carrots
dash of vanilla bean
1/4 cup real maple syrup, room temperature
1/4 cup agave syrup
1/2 cup unrefined (fragrant) coconut oil, warmed until just melted
1 teaspoon grated fresh ginger

Preheat oven to 375F degrees.

In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.

Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 - 12 minutes or until the cookies are golden on top and bottom.

Makes about 2 1/2 dozen cookies. I prefer to keep them in the freezer and snack on them frozen.

Katrina's Spinach and Kale Souffle

Spinach Souffle

1 tbsp grated asiago
6 cups packed spinach & kale leaves
4 ½ tbsp butter
2 tsp minced shallot
¼ cup quinoa gluten free flour
¼ tsp freshly grated nutmeg
1 cup whole milk
4 whole eggs, separated, plus 2 egg whites, at room temperature

Preheat oven to 375 f. Butter bottom and sides of a 1 quart soufflé dish. Sprinkle bottom with cheese, then turn dish on its side, tapping and turning to coat all sides with cheese, set aside.

In a large saucepan over high heat, bring 4 cups water to a boil. Add spinach, reduce heat to medium, and cook until spinach is wilted but still bright green, about 4 minutes. Remove to a colander and rinse under cold running water, and chop coarsely. In a frying pan over medium high heat, melt 1 tbsp butter. When it foams, add shallot and cook, stirring, until translucent, about 1 minute. Add spinach and cook, stirring, until it glistens, about 2 minutes. Set aside.

In a medium saucepan over medium high heat, melt 3 ½ tbsp butter. When it foams, remove from heat and whisk in flour, 1 tsp salt, and ¼ tsp pepper. Return to medium high heat and add milk slowly, whisking constantly. Cook, whisking occasionally, until taste of flour is gone and sauce is thickened and smooth, about 5 minutes. Remove from heat and let cool for 2 - 3 minutes.

In a bowl, using an electric mixer or a whisk, beat 6 egg whites until stiff peaks form when beater or whisk is lifted. In another bowl, beat 4 egg yolks until creamy.

Whisk egg yolks into cooled white sauce until well blended. Stir in spinach mixture. Stir about 3 tbsp egg whites into spinach mixture to lighten it. Then use a spatula to gently fold in remaining egg whites just until no white streaks remain. Scrape into prepared soufflé dish.

Bake until top has puffed and is golden brown, about 40 minutes. Serve hot, directly from dish.

Pumpkin Pancakes

Pumpkin Pancakes

2 cups whole wheat or spelt flour
3 Tbsp. molasses
2 tsp. baking powder
1 tsp baking soda
1 tsp allspice
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1 1/2 cups milk (almond milk works great)
1 cup canned pumpkin puree (pure pumpkin)
1 egg
2 Tbsp walnut or coconut oil
2 Tbsp vinegar

Mix the wet ingredients and stir. Combine the dry ingredients and stir into the wet just until combined. Make as normal pancakes.

These are AMAZING. I make the full recipe (I sometimes add a tiny bit more milk before cooking the last batch as the batter tends to thicken up as it sits), which makes 12 large pancakes, then I freeze leftovers.

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Katrina's Ginger Garlic Fish

I have to give props to Katrina for this recipe. It is AMAZING and not nearly as hard as it sounds. Easy to prep ahead and then just heat and serve.

Ginger-Garlic Fish in Parchment

3 tblspns Honey
2 tblspns rice wine vinegar
3 tblspns tamari
1 bunch scallions, roots trimmed, cut into 3-inch pieces on an angle
¾ lb shiitake mushrooms, stemmed and sliced
3 – 4 inches of fresh ginger root, peeled and thinly sliced
4 large garlic cloves, peeled and thinly sliced
4 sea bass fillets (I usually ask what they recommend as a substitute for sea bass - something lower in mercury)
Black pepper

Preheat oven to 375

Rip off 4 pieces of parchment about 12 inches long to form packets. In a small bowl combine the honey, vinegar, and tamari.

Place a piece of parchment in a shallow baking dish for stability, then stack one quarter of the scallions and shiitakes in the center of the paper. Layer with slices of ginger and garlic and top with a fish fillet. Season with pepper, then bring the parchment together over the fish and fold the top down twice to seal. Roll in the sides to form a sealed pouch. Repeat with the remaining ingredients. Arrange the parchment pouches on a baking sheet and roast for 12 – 14 minutes.

Homemade Pizza with Salad

DOUGH:

1 tsp light brown sugar

½ .25oz pkg dry yeast

3/4c whole wheat pastry flour

1/3c all purpose flour

1T flax meal or ground flaxseed

2t olive oil plus more for oiling bowl and skillet

3/4t salt



PIZZA TOPPING

2T olive oil

3 garlic cloves, minced

8c loosely packed kale

1c sliced mushrooms

2T Neufchatel cheese

1c crumbled feta

12 cherry tomatoes, halved

2T chopped fresh oregano or basil


To make dough: dissolve brown sugar in 1/2c warm water in large bowl. Stir in yeast, and let stand 5 minutes or until liquid is cloudy and bubbly. Stir in whole wheat flour, ¼ c all purpose flour, flax, oil and salt. Oil separate bowl and turn dough in oil to coat. Cover and let rise in warm spot until dough doubles in size, about 45minutes.


To make topping: heat oil in large pan over medium heat. Add garlic, and sauté 2 minutes. Add kale, cover and cook, stirring occasionally, 15 minutes or until kale is softened. Add mushrooms, cook 7-10 minutes more or until liquid has evaporated. Remove from heat. Stir in Neufchatel.


Preheat oven to 475. oil bottom and sides of 12 inch cast iron skillet. Pat and stretch dough with floured hands over bottom and up sides of skillet. Let dough rest 5 minutes. Spead kale mixture on dough. Scatter feta cheese, tomatoes and oregano on top. Place skillet directly on bottom of oven and bake 15 minutes. Remove carefully and let stand 5 minutes before serving.

SALAD:

2 t olive oil

1 large shallot, finely chopped

¼ c balsamic vinegar

2 T honey

12 cups mesclun salad mix

1 pink lady apple, thinly sliced

3 oz goat cheese, crumbled

1 c pomegranate seeds

Warm oil in small skillet over low heat. Add shallot and sauté 4 minutes, or until soft. Remove from heat and stir in balsamic vinegar and honey. Season with salt and pepper to taste.

Combine mesclun mix and apple in large salad bowl. Drizzle with half of dressing and toss to coat. Divide among plates and top with goat cheese, pomegranate seeds and remaining dressing.

Turkey Burgers and Sweet Potato Fries

Turkey Burgers

¾ lb lean, ground turkey breast
1 ½ t oil
1 ½ T minced shallots
1 T ground flaxseed
1 T whole wheat flour
1 T minced, fresh, flat leaf parsley
1 large egg whites
Fresh ground pepper to taste

Mix together and cook as you would any other turkey burger. Great topped with fresh guac.

Sweet Potato Fries

1 t chili powder
1 t cumin
1 t paprika
1 t kosher salt (I always cook with sea salt)
Fresh ground pepper to taste

Sprinkle over fresh cut sweet potato fries (they have pre cut bags in the veggie section at Trader joes). Bake at 400 for 35 minutes. Turn fries once about halfway through.

More recipes coming soon!

I know I haven't posted much lately. We've had a lot of computer issues and we've been outside a lot. I have so many new recipes (like pumpkin pancakes, more kale chips and carrot oatmeal cookies) I am excited to share with you so please check back soon!

Not Just Kale

I am so excited I think I might explode! My business is almost official. Well, I have a business name, a professional email address, and a website. Stay tuned for an official launch, but here is a sneak peak for all 10 of you that follow me. :)

www.notjustkale.com

Shannon's Superfood Brownie Bites

Sorry I haven't been posting much lately. I've been busy with school and trying to get my business ready to go so I can take clients in the next month. I am so excited I am bursting at the seams. It really feels like a dream come true.

Anyway, a fellow student gave me her recipe for these AMAZING treats. My kids absolutely adore them and even my Dad (who thinks much of what I eat makes me wierd) said they were really good. Unfortunately, they are pretty caloric and fattening...so while they are excellent for active kids' brain development, they aren't so wonderful for Mommy who could still stand to lose a few pounds (I am talking about myself). Consider yourself forewarned.

1 cup almonds
1/4 cup cacao powder
1/4 cup raw honey
1/3 cup hemp seeds
1 T raw shredded coconut
2 T chia seeds
1 T maca powder
2 T coconut oil
1 small pinch of vanilla extract (I used crushed vanilla seed, but realize that is an ingredient most don't have on hand)
1 small pinch of Himalayan sea salt

Place the almonds in your food processor and process until finely ground. Add the cacao & salt and blend again. Pour in the honey, hemp, oil and vanilla and process until it is all combined and sticking together. Roll into balls with your hands. Roll the finished bites in your favorite "powder". I have been using cacao nibs but hemp seeds, coconut flour or cacao powder would all work. Refridgerate or freeze for storage. Serve cold from the fridge.

Enjoy! My little one begs for them. She's only 19 months so she says, "TREAT! Balls! Treat!! Ball. CHOC!" Cute.

ETA: For those of you worried about hemp seed, here is an article. Not only is it completely free of THC, it is a superfood.

http://www.boulderweekly.com/article-2454-hemp-is-not-pot-itrss-a-superfood_.html

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