Mysty PfefferThe kale is coming along nicely in this fall garden spot and new recipes are coming with it. I know many people don’t like kale, but you really can’t taste it much in these three breakfast/brunch style dishes. Besides, just check out the benefits God provides in this superfood!
Kale Benefits
Kale is high in potassium. A 3rd of a cup provides 385mg, and new research says it is safe for people with chronic kidney disease. According to the USDA, kale provides a wonderful supply of the recommended daily amounts of vitamin C (130%), vitamin A (25%), and Calcium (20%).
God also placed amazing antioxidants in this beautiful plant! Studies show kaempferol, present in kale, has anti-inflammatory, anti-neoplastic, cardio and neuroprotective properties. (1). He also provides quercetin, a flavonoid that provides oxidation protection for low density lipoproteins, decreases platelet aggregation, and relaxes vascular smooth muscles. All of which, is good news for those of us looking for heart protection.
The Lord is good to all,
Psalm 145:8-10 ESV – The LORD is gracious and merciful, slow – Bible Gateway
and his mercy is over all that he has made.
Incorporating Kale in Easy Meal Preparation
The best part of this super food is it can be incorporated in our weekly meal prep. Plus, it grows easily in backyard gardens to be enjoyed most of the year.
One way I love to use kale is in a kale salad, with apples and beets. I then top it with apple cider vinegar and olive oil dressing. Other ways I like to use it, is in an omelet, muffins, or quiche.
I hope you enjoy these dishes as much as I do.
Kale Omelet
1-2 Cups Chopped Fresh Kale
1/4 Cup Fresh Onion
4 Large Cage Free Eggs
1 Tbs Olive Oil
2 Adelle’s Chicken Apple Sausage (No nitrates!)
1 Tsp Shredded Romano Cheese
1 Tsp Fresh Lemon balm
Sauté the onion in the olive oil, add the chicken apple sausage chopped into small squares. Add the chopped kale until just wilted. Beat the eggs in a cup add some milk or almond milk. Move the meat/vegetable mixture to the side of the skillet. Add the eggs to the skillet and cover with a lid. When the egg looks cooked through, scatter the meat/vegetable mixture over it and fold into two omelets. Top with fresh chopped lemon balm or herb of your choice and a little shaved Romano. So delicious!
Kale and Apple Sausage Muffins
Sauté 1 tablespoon of onion, 1/2 cup chopped mushrooms, and 1 chopped Adel’s Chicken Apple sausage link in a skillet and cook until mushrooms are tender. Add 1 cup of fresh or frozen chopped kale. Divide the mixture into 6 muffin tins. Place 6 eggs into a blender and blend with 2 ounces of almond milk, salt, pepper, a sprig of fresh rosemary and 3 chopped basil leaves. Pour mixture over vegetables and bake at 350 degrees for 20 minutes.
Separate the meat/vegetable mixture into 6 muffin tins, cover with egg mixture and bake at 350 until eggs are done, about 15-20 minutes. Top with fresh herbs and shaved Romano.
Gluten free, Paleo approved (depending on your milk and cheese choices) and low carb.
Kale & Apple Sausage Quiche
Sauté 1/2 cup onion, 1 clove of minced garlic, and 6 button mushrooms until tender. Add 1 chopped, nitrate and nitrite free apple sausage link, and 2 cups of fresh chopped or frozen kale in a skillet with 1 tablespoon of ghee or olive oil, until tender. Add 2 cups of cooked Quinoa. Set aside. Mix 6-8 eggs in a blender with 2 ounces almond milk, fresh herbs, a pinch of salt and pepper. Pour over vegetable and quinoa mixture and cook 1-2 minutes.
Making sure your skillet is oven safe, transfer it to the oven to bake at 350 for about 10-15 minutes or until eggs are done.
References:
Crocetto F, di Zazzo E, Buonerba C, Aveta A, Pandolfo SD, Barone B, Trama F, Caputo VF, Scafuri L, Ferro M, Cosimato V, Fusco F, Imbimbo C, Di Lorenzo G. Kaempferol, Myricetin and Fisetin in Prostate and Bladder Cancer: A Systematic Review of the Literature. Nutrients. 2021 Oct 23;13(11):3750. doi: 10.3390/nu13113750. PMID: 34836005; PMCID: PMC8621729.
