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Recipes

Broccoli, Kale and Lentil Soup

BT Calgary | posted Wednesday, Mar 30th, 2016

Easy Recipes to Help Canadians Lower their Risk of Colorectal Cancer

Broccoli, Kale and Lentil Soup

It’s so easy to make this soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavor and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
  • Salt and pepper
  • 1/3 cup (75 mL) dried red
  • lentils, rinsed
  • 2 ½ cups (625 mL) low-
  • sodium vegetable or chicken broth
  • 4 cups (1 L) chopped broccoli (stems and florets separated)
  • 4 cups (1 L) chopped packed trimmed kale
  • 2 cups (500 mL) heated milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Method

1. In a pot, melt butter over medium heat.
2. Sauté onions, garlic, hot pepper flakes and ¼ tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden brown. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.
3. Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.
4. Use and immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.
5. Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to ¼ tsp (1 mL) salt and pepper to taste.

Nutritional information (per serving)
Energy: 222 calories
Top 5 nutrients (% of daily value)
Protein: 15 g
Calcium: 22 % / 239 mg
Carbohydrates: 29 g
Vitamin C: 178 %
Total fat: 7 g
Folate: 57 %
Fibre: 5.2 g
Vitamin B12: 40 %
Sodium: 182 mg
Vitamin D: 31 %

 

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Dempster’s Sundried Tomato Bage Kale & White Cheddar Strata

BT Calgary | posted Tuesday, Jul 28th, 2015

Courtesy dempsters.ca
Serves 6 – 8

Ingredients:

  • 6 (1 pkg) Dempsters’ Sundried Tomato Bagels (cut into large cubes)
  • 1 large White onion (minced)
  • 3 cloves Garlic (finely minced)
  • 1 tbsp Extra virgin olive oil
  • 3 cups Fresh kale (chopped)
  • 1 Pinch Grated Nutmeg
  • 1 tbsp Butter (unsalted)
  • 3 cups Aged white cheddar (finely grated). Reserving 1 cup to top Strata.
  • 8 large Eggs
  • 2 cups Milk (2% is ideal)
  • 3 tbsp Dijon mustard
  • Salt and Pepper (to taste)

Method:

  1. Preheat oven to 350 degrees.
  2. In a sauté pan on medium heat add olive oil and sauté onion for approx. 3 minutes.
  3. Add garlic and sauté for an additional 30 seconds. Add chopped kale. Let cook until wilted. Season with salt and pepper. Then remove from heat.
  4. Butter the bottom of a 12″x9″ baking dish. In buttered baking dish combine Dempsters’ Sundried Tomato Bagel cubes, kale & onion mixture plus 2 cups white cheddar cheese.
  5. In a medium mixing bowl whisk together eggs, milk, nutmeg and Dijon mustard. Once combined slowly pour it over the bagel mixture. Ensure bagels soak up the liquid. Top strata with the remaining cup of white cheddar.
  6. Bake Strata for 35 minutes, or until it is set in the centre.
  7. Chef’s Tip: Let Strata set for 10 minutes before serving.
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Spaghetti Squash with Kale Pesto

BT Calgary | posted Tuesday, Apr 21st, 2015

squash

SPAGHETTI SQUASH WITH KALE PESTO

 

Ingredients

  • 1 spaghetti squash (about 2 lb), halved lengthwise and seeded
  • 1 tbsp canola oil
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1/2 cup Kale Pesto (recipe follows)
  • Freshly grated Parmesan cheese*

Method

  1. Preheat oven to 400ºF.
  2. Brush cut sides of squash halves with oil.  Sprinkle with salt and pepper.
  3. Place squash halves, cut side down, in a parchment paper-lined rimmed baking sheet.
  4. Bake, turning squash halves over after 20 minutes, until squash is tender, about 40 minutes.
  5. When cool enough to handle, use a fork to pull squash strands free from shell halves; discard shell halves.  There should be about 4 cups squash.
  6. Transfer squash to a bowl.  Add Kale Pesto and toss to combine.
  7. Serve topped with Parmesan cheese.  Serves 6.

 

Nutritional analysis per serving: 127 calories, 10.2 g fat, 2.1 g protein, 8.4 g carbohydrate, 2 g fibre, 144 mg sodium

*Ingredient not included in nutritional analysis.

 

 

Kale Pesto

Ingredients

  • 1 cup coarsely chopped kale leaves
  • 1/4 cup fresh basil leaves
  • 1/4 cup fresh parsley leaves
  • 1/4 cup extra-virgin olive oil
  • 3 tbsp slivered almonds, toasted
  • 3 tbsp freshly grated Parmesan cheese
  • 1 tbsp fresh lemon juice
  • 1 clove garlic, chopped

 

Method

1. Place all ingredients in a blender; purée until almost smooth.  May be refrigerated for up to 3 days or frozen for up to 1 month.  Makes about 3/4 cup.

Courtesy Atco Blue Flame Kitchen

Nutritional analysis per 1 tbsp serving:  58 calories, 5.7 g fat, 1 g protein, 1.3 g carbohydrate, 0.4 g fibre, 22 mg sodium

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Vegan Mac ‘n’ Cheese

BT Calgary | posted Tuesday, Apr 14th, 2015

Vegan Mac 'N' Cheese

Vegan Mac ‘n’ Cheese

Prep Time: 45 mins
Cook Time: 35 mins
Yield: 6

Ingredients:

  • 1/2 tsp. cinnamon
  • 1/2 butternut squash, peeled and chopped
  • 3/4 cup soaked cashews
  • 1 cup milk (almond is my favourite)
  • 3 cloves garlic
  • 1/2 red onion
  • 1 tsp. sea salt
  • 1 tbsp. Fresh lemon juice
  • 7 tbsp. nutritional yeast
  • 2 cups steamed kale
  • pasta of choice
  • 2 tbsp. olive oil
  • pea sprouts as a garnish
  • freshly ground black pepper to taste

Method:

1. Soak cashew in warm water for about 1 to 2 hours

2. Preheat oven to 425 F

3. Place butternut squash into pan coated in olive oil. Cook in oven for 35 minutes

4. Cook pasta according to instructions on the package

5. Mix cashews, milk, garlic, onion, lemon juice, salt, nutritional yeast, and butternut squash in a food processor until a smooth thick “cheese” sauce

6. Steam kale for about 30 seconds

7. Combine kale, pasta and “cheese” sauce in a large bowl

8. Share this meal with friends and family

 

Courtesy National Team Canoeist, Haley Daniels

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Superpower Smoothie

BT Calgary | posted Friday, Mar 6th, 2015

SUPERPOWER SMOOTHIE

 Kelptini

Calling all kids (and parents/caregivers)! This groovy green smoothie tastes great and is packed with power!  Blend this up for a superhero snack.

 

Ingredients

  • 2 cups frozen mango pieces
  • 1 can 398 ml (14 oz) unsweetened pineapple including juice
  • 1 cup unsweetened apple, mango or tropical juice
  • 2 cups kale (wash and remove tough stems)

 

Method:

 

  1. Place all ingredients into a blender a blend until smooth.  Serve immediately.

 

Makes 4 Servings. 

Per serving: Calories 155, Carbohydrates 38 g, Protein 1.6 g, Fat 0.5 g, Fiber 3.2 g

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Protein Kale Chips

BT Calgary | posted Thursday, Feb 5th, 2015

Protein Kale Chips recipe courtesy of Natural Nutritionist Crystal Philips branchoutfoundation.com

Ingredients:

  • Kale
  • Himalayan
  • Sea
  • Salt
  • Nutritional Yeast
  • Avocado Oil

Directions:

  1. Rip the kale leaves from their stems in chips size pieces
  2. Massage avocado oil on the leaves so they are all evenly and thinly coated
  3. Sprinkle salt and Nutritional Yeast flakes and mix
  4. Spread on a cookie sheet and baked at 350 degrees for 20 min or until slightly crispy
  5. Cool and enjoy!
  6. Let the chips sit out in a bowl over night for a more crispy chip!
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