Kale Recipes and Benefits

kale, greens, health, detox, weight loss

kale

If you like to eat healthily and have a lot of variety in your diet, you are probably familiar with kale and all of the fantastic benefits that go along with eating it. If you typically don’t make the healthiest food choices but know you should probably start, kale is a wonderful way to introduce a healthy choice into your diet.

Kale has recently gained notoriety for its leafy green goodness and its huge nutrient content. Thanks to the surge in popularity there are all kinds of tips for how to eat kale, as well as readily-available healthy kale recipes.

If you are looking for something easy and beneficial to help achieve a healthier lifestyle when it comes to your diet, reach out to us here at Balanced Care. One of our naturopathic doctors will be happy to help you with ideas on healthy food choices.

Health Benefits of Kale

kale

You can get so many fantastic benefits from kale that you might wonder why you haven’t yet added it to your diet. Kale is one of the world’s healthiest foods, and it is easy to include it in your diet so that you can reap the many rewards it has to offer.

Full of Nutrients

Kale is a nutrient-dense super-food containing vitamins A, C, K, and B-6. It also has good amounts of calcium and potassium. Just one serving of kale can deliver a huge and healthy package of nutrients that will help your body’s cells function effectively.

Antioxidants

Not only is kale full of nutrients, but it also contains powerful antioxidants like beta-carotene, and vitamin C.

Antioxidants have many fantastic abilities, such as helping to lower blood pressure, help to protect the heart, and even working as antidepressants.

The antioxidants found in kale may help establish lower glucose levels in type 1 diabetics and reduce the risk of heart disease. They may even have some anti-cancer effects.

Digestion

Kale can aid in digestion because it is high in fiber and water which help prevent constipation and keep you regular.

The List Goes On

There are many other excellent benefits of kale; the list goes on and on. The nutrients in kale impact everything from healthier hair and skin, to increased bone density, to anti-viral protection. This potent, nutrient-packed food can provide a considerable boost to your health and wellness routine. With so many benefits, you will be happy when you finally take the plunge and learn how to eat kale and make it a regular part of your diet.

Also Read: Healing Benefits of Garlic

Different Types of Kale

kale

With more than seven varieties of kale, you will easily be able to find this leafy green and add it to your diet. The most common types of kale are Tuscan, red, curly and baby. Each variety has a unique taste, from slightly bitter to sweet and tender.

You can enjoy trying different types and seeing what works best in the dishes you plan to prepare. You can’t go wrong with mixing it up and experimenting with different varieties

Tasty Ways to Add Kale to Your Diet

Now that you know how wonderful kale is for your body, you may be wondering which healthy kale recipes are worth trying. The good news is, kale’s popularity lends itself to a vast selection of recipes. It seems that everyone has a healthy kale recipe to share.

Kale Smoothies

Kale Smoothie

Many people throw a handful of spinach to their morning smoothies. How about also incorporating a serving of kale? When your smoothie includes delicious fruits, you won’t even realize you’re drinking your vegetables. It’s also a great, discreet way for kids to get their leafy greens.

Also Read: How to Prevent the Flu Naturally

Salads

Salads are one way to make adding this healthy food to your lifestyle a breeze. Try this Mediterranean Lentil and Kale Salad for a bold and tasty lunch. This simple but delicious Kale Salad with Beets and Wild Rice will make a wholesome meal with varying textures that will surely hit the spot.

Soups

A hearty and filling soup is a perfect way to use kale. Zuppa Toscana is a favorite soup that you might enjoy at your favorite Italian restaurant. It is sure to delight with its creamy and flavorful goodness. Another Italian favorite, Vegan Gnocchi Soup, is also a delicious way to enjoy kale.

Entrees

Meal

There are many fantastic ways you can enjoy kale in main dishes, too. The more you experiment with this powerhouse, the more you will discover how delicious it is. The benefits of this superfood soon will come second to the amazing taste and flavor you’ll enjoy.

Grilled Salmon with Kale Saute is a simple, yet tasty and healthy dish that is easy to prepare. You can also try this delicious Sweet Orange Chicken Over Kale to enjoy a yummy dinner served on a bed of kale and mushrooms. If you love pasta, you’ll be thrilled with this Scallop, Mushroom and Fennel Campanelle.

Enjoying Kale is Easy

With all of these fantastic recipes and more at your fingertips, you will love experimenting with kale in your meals and enjoying the powerful benefits. There are many choices available, so you won’t have to work too hard to add kale to your diet.

Make a Healthy Lifestyle Change Today

Change

The numerous health benefits of kale are clear. This great veggie allows you to add valuable nutrients, antioxidants, and vitamins to your diet. And with all of the healthy kale recipes that are readily available, you can’t go wrong.

Adding kale to your diet several times a week can improve your health and also add some variety to your meal planning with new ideas. The health benefits are well worth the simple addition of this nutrient-packed food.

If you are still wondering how kale can benefit you, and how to eat kale, reach out to Balanced Care, and we will be happy to guide you in your healthy eating journey. We believe that food is medicine, and we love to join our patients as they boost their food know-how and expertise.

Healthy Thanksgiving Recipes

healthy thanksgiving recipes

Family dinner, holiday, thanksgiving

Thanksgiving is almost upon us! Are you worried about what you are going to make or what you are going to eat? Being on a restricted diet, regardless of the reason – food sensitivities, celiac, weight loss, digestive issues, hormonal reasons, or wanting to just stay healthy – it can make the holidays even more stressful.

I scoured the internet for healthy and allergy friendly recipes for this Thanksgiving. I know everyone has their favorite Thanksgiving dish (find out mine in the recipes below!) and did my best to include them all. I have not tried some of these recipes, but assure you that they look delicious!

RECIPES ARE:

  • Gluten free
  • Dairy free
  • I had patients ask for recipes that are acceptable if following a diet to treat candida overgrowth, and those will be noted.
Here are your healthy alternatives to a traditional meal!

APPETIZER – Spinach and Artichoke Dip with cashew cream. Be sure to soak the cashews over night which will make it easier to blend them into a cream. You can serve this with veggies and gluten-free crackers. If your guests are thirsty, you might remember this skinny beverage. **Ok on candida diet

Creamy Spinach-Artichoke Dip (Paleo & Vegan)

 

THE TURKEY – Step one is purchasing a healthy turkey. Free-range, organic, and locally raised are best. Check with a local farmer or a health food store. Beware of turkeys with pre-injected base as these often contain gluten. Try this Gluten Free Turkey.Your turkey will be more moist and flavorful if you let it sit in the brine over night. *Skip the sugar in the dry rub and this is candida friendly.

Turkey

STUFFING: I suggest cooking this outside of the turkey. This is a simple dish to make vegetarian if you need to. For my candida readers, skip this dish and load up on the others! 

Create your own adventure with this fun recipe. You can purchase gluten free bread from a local bakery or health food store.

https://www.seriouseats.com/2011/11/how-to-make-the-best-gluten-free-stuffing.html

POTATOES and GRAVY: Have you tried Mashed Cauliflower yet?? Sooo worth it! And these mashers are more simple than they sound.

EXTRAS: Dairy Free Sour Cream and Paleo Gravy

 

SWEET POTATOES: The best part of the meal right here! My favorite dish growing up was always yams with marshmallows on top. Here is an upgraded version of a traditional dish –  Sweet Potato Casserole! *Candida diet – bake a plain sweet potato instead!

 

GREEN BEAN CASSEROLE: Is this one of your favorites? Here is a gluten and dairy free spin on the casserole! *Skip this dish if you are on the candida diet.

 

 That should have you covered for the most part! Thank you all so much for reading! I am so grateful to practice medicine I feel so passionate about. I am thankful for every single patient, and if that is you, thank you for trusting me with your health. It is a responsibility I do not take lightly. 

 

Wishing you and yours a very Happy Thanksgiving!Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

With a grateful heart,
Dr. Katie Corazzo

5 Step Gluten-Free Veggie Pasta

Pasta, healthy, gluten free, dairy free

Do you struggle to find something to cook that your entire family will like, especially if someone has food allergies or sensitivities? If you are looking for something that is simple and tasty – you are in the right place!

In an effort to find something to cook for my guy, I decided to make pasta. I love pasta don’t get me wrong, but it is usually high in carbs and dairy. This recipe is vegan, dairy and gluten-free, but high in carbs. You can’t win them all, right? Add lentils, beans, or grass-fed ground beef to increase the protein content of this meal.

Ingredients

Gluten free pasta

1 large gluten-free tomato sauce (with no added sugar)

1/2 Fresh onion

1 Red pepper

1 small carton of mushrooms

1/2 asparagus bunch

Fresh basil

Olive oil

1/2 tsp salt and pepper

1 tsp Italian seasoning

2 garlic cloves

 

Directions

1. Cook gluten-free noodles according to the box. Be careful not to over-cook to prevent them from becoming mushy. I chose spiral noodles, but angel hair or bow tie would work.

2. Cut veggies – Julienne the pepper and quarter the mushrooms. Chop onions into quarter-inch squares. Break off the end of the asparagus at the natural break, discard the end, and chop remainder in half. Remove basil leaves from stem and chop into smaller pieces. I used about 1.5 bunches of the basil.

3. Saute onions and garlic in olive oil over medium heat until they begin to brown. Add in remaining vegetables, salt, pepper, and italian seasoning. Cook for about 5-8 minutes or until almost cooked through. Note: I used salt free tomato sauce and added about 1 tsp of salt into the veggies. 

4. Add in tomato sauce and let simmer for 5 minutes with the pan cover on.

5. Add noodles to veggie mix and serve immediately. Leftovers are great for lunch the next day!

Optional: Add ground meat for those meat lovers.

Pasta, healthy, gluten free, dairy free

 

Vegetarian Lentil Soup To-Go

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

 

Do you struggle to find something quick and easy to bring to work for lunch? So do I! What does one do when they have loads of CSA veggies, little time, and a busy schedule? Turn on some good tunes and make a veggie lentil soup!! Duh. Make this on Sunday and you will have lunch for the week and then some. Throw the left-overs in the freezer for a night when you don’t have time to cook dinner or grab it on your way out the door in the morning.

Lentils provide protein and fiber while the veggies are packed with vitamins and minerals. There is a hefty amount of onions and garlic to keep your immune system strong during the cold and flu seasons.

Only 1 cup of chopped collard greens has 300% of your Vitamin A, 60% of Vitamin C, 27% of calcium, and 1000% of Vitamin K for your daily value (%DV) needed!! Wow, that is impressive! See this recipe for a delicious collard green and kale recipe.

Tip: Be sure to store your soup in glassware especially if it is still warm. Use a mason jar to prevent spillage!

Vegetarian, dairy-free, healthy, recipe, soup, lentil

Ingredients:

2 tomatoes chopped
1 Rutabaga chopped
1 Green pepper chopped
1/2 yellow onion chopped
1 yellow squash chopped
1 large leek sliced
1 bunch of collard greens chopped
3 celery sticks chopped
32 ounces vegetable broth
1 tbsp chopped garlic
3 sprigs fresh rosemary chopped
1/4 tsp salt
1/4 tsp pepper
1 tsp Penzy spice – get creative, I used their Mural of Flavor and Italian
Water to add as needed
1 tbsp olive oil
1 cup almost cooked lentils

Soup, lentil

Add ingredients to large crock-pot. Add water or additional vegetable broth to the consistency you desire. Cook on low for 8-10 hours. Enjoy!

 

 Have a Happy Halloween!

~ Dr. Katie

Naturopathic Doctor in Woodbury and Edina, Minnesota

Spaghetti Squash Spaghetti

Basil, recipe, healthy

Basil, recipe, healthy

If you are like me, you may have cut out or reduced the carb heavy Italian foods like spaghetti and lasagna in favor of healthier options. However, Italian food is my absolute favorite! I can eat the tomato sauce straight from the jar. Literally. And my Italian blood craves it from time to time which is why I love this healthy spin on pasta!

Why is spaghetti squash healthier than pasta noodles (regardless of the type of noodle)? The most important reason is that it is not processed. I love the phrase “If God made it, it is ok, but if man made it, stay away”. Naturally there is no gluten, dairy, wheat, yeast, or salt in squash. Your waistline will thank you because whole wheat pasta packs on about 150 more calories and 30 more grams of carbs than its replacement, spaghetti squash.

This recipe requires a homemade tomato sauce. If you decide to buy the sauce instead, be sure to check the label for added sugar. The sauce recipe shown here is courtesy of my Grandma Jan. Her secret ingredient is sugar, but my secret for staying healthy is to leave the sugar out 🙂 Sorry Grandma!

The squash will easily come out in strands just like spaghetti (see picture below) . Each squash makes a lot! I used two large squash for 8 people and had leftovers for days. One squash would be enough to feed about 5-7 people depending on how much sauce is added. I cooked the squash and tomato sauce the night before and left the sauce on low the next day in a crock-pot to let it marinade. I added the spaghetti squash right before serving to prevent it from becoming too mushy. You can modify this if need be.

Ingredients:

1. 1 spaghetti squash

2. 1 large can of crushed tomatoes

3. 2 cloves of fresh garlic

4. 1 small white onion

5. 2 tbsp Italian seasoning

6. Chopped fresh basil

7. Chopped fresh parsley

8. Olive oil

9. Salt and pepper to taste

Directions

1. Cut squash in half and place on a cookie sheet with the skin side up. Add a little water to the pan to prevent the squash from drying out.

2. Bake at 350 degrees for about 45 minutes or until squash is soft.

 

3. Chop up onions and garlic. Sauté in olive oil on medium in a large pot until starting to golden.

4. Add chopped tomatoes, italian seasoning, basil, parsley, and salt and pepper to taste. Cook on medium for 15 minutes. Store in fridge overnight if cooked the night before.

 

5. Remove squash using a fork and store in a glass container overnight. This is not like shredding chicken, it will come out in strands very easily. You can also add directly to warmed sauce if eating immediately.

6. Reheat tomato sauce in crock-pot on low for 6-8 hours or warm tomato sauce in large pot. Add squash 30 minutes before serving.

7. Enjoy!! Pair it with a salad (include nuts for protein) or a piece of fish or chicken for added protein.

Evviva!

Dr. Katie Corazzo

Naturopathic Doctor in the Twin Cities ~ Woodbury and Edina, Minnesota

Eggs for Dinner Recipe

eggs for dinner recipe

Who says you can only have eggs for breakfast?! Don’t have time to cook eggs in the morning? Cook them for dinner instead! Eggs are packed with protein, B vitamins, vitamin A, and Selenium. Add your favorite veggies to make them extra healthy and filling. The salsa and goat cheese adds flavor while the tortilla chips give it a little salt and crunchiness. If you are trying to cut back on your calories, leave off the goat cheese and tortilla chips. Sticking to a gluten free diet? Choose gluten free tortilla chips.

All the nutrients are in the yokes, so don’t leave them out folks!

Ingredients: (serves 1)

  • 1 tsp olive oil
  • 2 Eggs
  • 4 cherry tomatoes – quartered
  • 1 tbsp chopped onion (not shown)
  • 1 tbsp chopped green pepper
  • 2 chopped mushrooms
  • 1/2 c chopped spinach (not shown)
  • 2 tbsp salsa
  • 6 corn tortilla chips
  • Optional: 1 tsp goat cheese

Directions:

1. warm olive oil in small sauce pan
2. Add chopped veggies to oil and cook for 1 minute

 

3. Add eggs to pan (move the veggies out of the spot where the eggs will go to make sure it cooks through).

Eggs

4. Cover until yoke is cooked to your liking (its best if its a little runny)
5. Remove from pan and top with salsa
6. Add tortilla chips to plate and serve immediately
7. Enjoy!