Flip Cookbook

Girl geek foodies making healthy cooking fun and easy.

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Mama’s Green Power Juice

Do you ever eat or drink something and instantly feel better? Like if you stopped, closed your eyes and paid attention you’ll feel your cells move.. vibrate.. almost like they’re happy. It’s an odd feeling and the only time I have really noticed this is when I’ve drank (okay gulped) a large glass of cool water after realizing I hadn’t drank anything all day.

But this Kale juice did that to me. After drinking it.. I actually felt a little lighter and just cleaner.

So.. obviously I looked into it. Otherwise this whole thing would just be weird.

According to wikipedia kale is a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

Kale is also a good source of carotenoids. People consuming diets rich in carotenoids from natural foods, such as fruits and vegetables, are healthier and have lower mortality from a number of chronic illnesses.

How amazing! I actually felt the effects!

This is why I’m sharing this recipe at this month’s Go Ahead Honey It’s Gluten Free. The theme that wonderful blogger Maggie set is “Foods That Heal”. Well from everything I’ve read – Kale certainly does heal.

Enjoy!

PS — This is Read More

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Bean and Pasta Soup with Kale


I’ve heard of Kale on and off but it never really caught my attention enough for me to go out and try it. Then recently, on a whole foods paper bag, I saw that Kale had the highest ANDI score, a full 1000! Now you might ask, what is ANDI? ANDI stands for “Aggregate Nutrient Density Index.” This score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. The Aggregate Nutrient Density Index was developed and patented by “Eat Right America”. Now bear in mind, being Whole foods, I am taking their word for it. You can get more information regarding ANDI here.

My family has been sick all of last week. First my son got sick, then me, then my mom and now H. What would be more soothing that a piping hot bowl of soup. So we ended up making soup after soup this entire week. This particular soup (with spinach instead of Kale) is a staple in my house. It takes about 15-20 mins to put together, and tastes absolutely divine! For some reason I thought Kale would have a stronger flavor than spinach but quite the contrary! It had a pretty mild flavor by itself and the first thing that hits you is the texture of the leaves itself. Quite chewy and crunchy! I could have cooked it for a bit longer, and made it all mushy, but I prefer my veggies a bit crunchy so I didn’t overcook it. I think I might add an extra clove of garlic next time, just to kick it up a notch, but with spinach keep the current amount of garlic. Also I kept this soup broth-y, but if you like your soup nice and dense, you can grind half the beans and tomato before adding it in.

Bean and Pasta Soup with Kale

Makes: 4 servings
Ready in: 20 minutes

Ingredients

  • 1 can pinto beans
  • 1 can fire roasted tomatoes
  • 2 cups chopped kale
  • 6 cups vegetable broth or water (I used water)
  • 1/2 cup small pasta (regular or glutenfree)
  • 1 small yellow onion
  • 3 cloves garlic finely chopped
  • 2 teaspoon Italian seasoning
  • 1 tablespoon oil (I used EVOO)
  • salt and pepper to taste

Directions

1. “Julienne” the onion and finely chop the garlic.

2. I cleaned the kale by breaking off the leaves from the thick stem for this recipe. I tried another version wherein, I chopped the hard stem too and used it. So that can be tried too.

3. Saute the garlic til fragrant. Add the onion to it and stir till it is translucent. If you are using the stem, then saute it with the onion so that you end up cooking it a bit too.

4. Now add the kale and saute this till it has wilted.

5. Depending on how much you want to cook it down you can saute it further. I sauteed the kale just until it had turned soft and limp.

6. Add all the beans, tomatoes, pasta, Italian seasoning, water, salt and pepper and bring it to a boil. Heat at medium heat for about 6-8 minutes or until the pasta is done. Check the seasonings and adjust accordingly. If you want the kale to be mushier cook for longer. Enjoy!

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Kale and Spinach Saag

Indian food to me is comfort food. Its aroma and flavors wrap me like a blanket on a cold winter night – cozy, soft and warm. I’m not much for spicy food but I do love the pop of flavors good spices brings out.

This dish is one of my favorites because I love yogurt. I have a tendency to mix it in as many things as I possibly can. I have mixed it in cakes, rice, vegetables, lentils, muffins.. oh the list could go on. I think the only thing I’ve never dared to mix it with has been meat – which from everything I’ve learnt so far – has been a very good decision.

Kale and Spinach Saag

Servings

4

Ready in

55 minutes

Ingredients

  • 1 inch fresh ginger, peeled
  • 5 ounces fresh spinach
  • 5 ounces fresh kale
  • 1 yellow onion
  • 1 cup SCD legal yogurt
  • 1 cup dried curd cottage cheese (DCCC; also known as Farmer’s cheese)
  • 1/2 teaspoon garam masala
  • 1 pinch ground nutmeg
  • 1/4 cup water; more if needed
  • 2 teaspoons ghee or vegetable oil

Directions

1. Peel the skin off the ginger using a vegetable peeler. Place the ginger piece in a blender with 1/4 cup water. Blend into a smooth paste.

2. Heat the ginger paste in a large skillet over medium-low heat.

3. Mix in garam masala. Reduce the heat to low, cover, and simmer for about 15 minutes stirring periodically. Add more water to the paste if it gets dried out.

4. Discarding the hard center stem, chop the kale and spinach into bite size pieces (about an inch wide).

5. Add in the spinach and kale to the ginger mixture. Allow the greens to cook until they are bright green and have wilted. About 10 minutes.

6. Meanwhile, Place the yogurt, DCCC and nutmeg in a blender. Pulse to mix.

7. In a separate pan, heat the ghee or oil over medium heat. Cook the onions till they are translucent. About 5 minutes.

8. Stir the blended yogurt mixture and onions with the greens.

9. Allow the mixture to cool. Then place about half of the mixture into a blender. Blend into a smooth paste.

10. Mix the blended paste in with the remaining vegetables. Add salt if required (DCCC is generally salty – so you might not need much). Enjoy!