Kale Salad: Healthy and Filling

The vegetable aisle is full of all kinds of things that I'm not too sure how to eat or cook and one of these things shrouding itself in mystery is kale. Kale or borecole is a form of cabbage green or purple in color, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. It is super healthy, very high in beta carotene, vitamins K and C, calcium and is considered to have potent anti-cancer properties. Thanks Wikipedia!!!



In anycase, it's super dark green and leafy and therefore is ridiculously good for you. But how to make it? Well, apart from the normal steaming, stir-frying, throwing it in some soups, this kale salad is scrumptious, perfect to take to lunch, is very filling, and also relatively low calorie (if you watch the cheese and nut additions). I cannot take credit for this recipe, as it was given to me by the lovely T., but I absolutely adore it. WARNING: Be prepared to chew a lot as the kale is very sturdy.

Kale Salad

1 bunch of kale chopped and removed from the ribs
Wilt it in a pan. I use a little veggie stock or water - about 1/4 cup - heat it up and throw the kale in there for about 3 minutes or so.

In a separate bowl add lots of ingredients:
feta cheese, dried cranberries, pine nuts, a whole shredded or chopped carrot, 1 whole cucumber chopped, avocado and/or tomato if you like. You could also add garbanzo beans, chopped chicken breast, broccoli - whatever you have around. I really love the cranberries and pine nuts though and think they add so much to the salad.

Add the wilted kale, squeeze 1/2 of a fresh lemon over it, season with salt and pepper and olive oil if you like. That's it. It holds up very well for lunch and is super filling as well. Here's to superfoods (that's for you, D!)

Lunch or Dinner Suggestion: Super Easy and Super Yum BBQ Chicken Salad

I'm always making salads for lunch, and just decided to concoct this one one day, throwing things into a Tupperware with wild abandon. It's really tasty, really healthy, and really low-cal (especially if you leave out the avocado and/or the corn). Yay!

In a Tupperware or other non-trademarked container layer in this order, from the bottom up:

chopped tomato (I like halved cherry tomatoes)
1/2 a chopped cucumber
1 grated carrot (or a handful of pre-grated carrot from Trader Joe's)
2 stalks of chopped celery (you can even include some of the leaves)
diced cooked chicken breast or black beans (or a little of both) OR soy chickenless chicken strips
2-3 T of chopped fresh cilantro
1 chopped green onion
a little chopped avocado if you like
1/4 to 1/2 cup of corn kernels if you like - I like the roasted corn kernels that are frozen from Trader Joe's
2 handfuls of torn lettuce - any kind. I like romaine for this one.

In a smaller container make the dressing - I like to use 1 T of Annie's Natural BBQ sauce and thin it out with a little vinegar (about 20 calories worth of dressing). You could also use a pre-made cilantro dressing if you like and thin it out as well. Pack the small container of dressing into the bigger container with the salad, throw in a few slices of lime if you like (you can even squeeze a little of the lime over the avocado (if you used any) to keep it from turning brown). Store in the fridge til ready to eat. This keeps for a few days in the fridge. Be on the lookout for more salad creations from yours truly. I've been going a little crazy lately!

Lunch Suggestion: Low Calorie, High Protein, Low Fat and Trader Joe's. What's Not To Like?

I LOVE Trader Joe's. I mean really, really, really love it. What's not to love, really? There's amazing produce, fabulous frozen food, terrific tapenades, lovely smelling lavender dish soap, and a great selection of wine and beers. Oh, and my dogs are big fans of the dog biscuits too. Everyone wears Hawaiian themed shirts, is super duper friendly, and they often pipe eighties music into the aisles (that alone would win me over, seriously). And on top of it all the sunshiny checkers not only send you on your way with a smile but they also ORGANIZE all of your purchases when they pack them - i.e., when you get home you find the frozen things together, the herbs and produce together, the canned good together, etc., etc. It just makes sense and lends an ease to unpacking, quickly allowing you to place all of your items in your cupboards, the freezer, and wine rack(s) without having to dig through the bags and reorganize the contents while you stretch out all over your kitchen trying to place things in the proper area.
But I digress.

One of my favorite lunches at work or quick dinners at home is the Trader Joe's Egg White Salad With Chives. This little delight is found in the refrigerated section near the prepared salads and has the perfect amount of chives, celery and spices set off with a bit of vinegar and mustard and, of course, egg whites. And, get this, an entire container is only 100 calories. Yes, it's true. With 4 grams of fat, 4 of carbs and FOURTEEN grams of protein I think the $2.69, while slightly on the pricey side, is well worth it. One of my favorite ways to eat it is to pile a whole container (hey, splurge - it's only 100 cals) into a spelt or whole wheat tortilla (you could even go for a carb cutting tortilla made of whole grains), add arugula or spinach or lettuce or micro-greens, some small cherry tomatoes of you like, and roll it all up for a very filling and healthy wrap. Eat with a side of fruit and/or carrots and you have a satisfying lunch that is around 300 calories total. Hard to beat that. I often leave a bag of tortillas in the fridge at work so they're there when I want them, and bring in my container of egg salad and a little Ziploc of my greens and tomatoes (leaving the tomatoes uncut so they don't wilt the leafies). The result? in a quick minute you have a very easy lunch to pack, and one that you can eat without guilt while sitting on your derriere at your desk surfing the web or working away. Plus, it's also good for a snack straight out of the container.

Trader Joe's also makes the salad in a spicy "ranchero" style (I'm not a fan) and "Santorini" style utilizing spinach, feta and parmesan (tasty!). That one packs a little more calories (deep breath now - a whole 140 cals for the whole container) and a bit more fat (7 grams), 4 grams of carbs and SIXTEEN grams of protein. (See the Footnote at the end of the entry.) There's also an "eggless egg salad" (presumably with tofu). I haven't sampled this one so I can't comment, but I'm sure it is worth a try.

Of course you could get egg whites and probably come up with something similar yourself, but really, if you're already a victim to mornings and can't seem to pack your lunch as often as you'd like as it is, who are you fooling? Just pick up a couple of these containers and you're set for the week!

Footnote: Don't ask why I had to put "sixteen" written out and in caps and yet typed the other numbers. I am trying to suppress the urge to make everything consistent so I will not go back and change it. I will not. I will not. I will also not check for spacing errors or other inconsistencies that do not matter. Writing a blog is supposed to be fun and not another outlet for OCD. And for all of you readers who also obsess over formatting issues and font size and if a comma is accidentally italicized (I know who you are), use this space for therapy as well and please keep those critiques to yourself. Do feel free to let me know of any spelling errors, however!