Tag Archives: Vitamin K

Kale and Zucchini Pie

kale-and-squash

Kale is a leafy green vegetable related to mustards, broccoli and collards. It is incredibly packed with vitamins A , C and K, and is considered a great anti-inflammatory. It’s glycemic load is 3 ,This means it will not make your blood sugar spike .
But how does it taste?
It’s zippy and simply yummy in traditional soups and stews but, did you know it can take full center stage in a pie? Well it can! We added thin slices of yellow zucchini and cheese instead of a  pie crust top and presto!  A delicious , nutritious and figure friendly  is born . So from our kitchen to yours to enjoy : Kale and zucchini pie.

Ingredients:

3 cups chopped kale
1 onion , chopped
2 eggs, lightly beaten
1/4 cup part skim ricotta
2 tbls olive oil
freshly grated nutmeg to taste
salt and pepper to taste
1 yellow zucchini or 2 yellow crooked neck squash , thinly sliced
1 pie crust ( bottom only)
1/4 cup grated parmesan cheese

Preheat oven to 320 degrees. Meanwhile in a large skillet, saute the onions with the oil, salt and pepper over medium heat  till slightly brown. Add the chopped kale and saute till slightly wilted. Turn off the heat and add the nutmeg, ricotta and the eggs. Mix lightly till incorporated.

Place the mixture in the bottom pie shell, distributing evenly, sprinkle  with the grated cheese, then top with the thin zucchini slices till all the mixture is covered. You can get as fancy or as simple as you like, stacking in a fan-like fashion or randomly.

Place in the middle rack of the oven and let bake for 40 minutes. Remove from oven , let cool slightly, slice and enjoy!

Variation: you can also make individual pies, just adjust cooking time to 25 minutes.


Green Bean Salad

Green beans ( AKA string beans) are delicious and always available.  Did you know a cup contains about 25% of Vitamin K ? That’s the one that makes strong bones with calcium intake!

In our recipe, we combine fresh green beans  with sweet peppers .  It is great as a grilled meat side dish, and also a picnic must! In Holiday times, it serves well with turkey and duck. If you can’t find fresh, use frozen ones: just blanche for 2-3 minutes.

Ingredients: (6 servings)

1 lb fresh green beans, stems cut and chopped to 1/2 inch portions
1 medium shallot or a red onion, chopped
1 red or orange bell pepper, chopped
1/3 cup olive oil
3 Tbls apple cider vinegar
1/2 tsp tarragon
fresh cracked white pepper to taste

Fill a 12 quart pot 3/4 of the way with salty water and bring to a boil. Add the green beans and let cook for 8-10 minutes or till they are cooked but still crisp.
Place the raw onion in a large mixing bowl, drain the green beans and add to the onions, mixing well. The heat of the beans will cook the onions slightly. Add the bell pepper, the tarragon and cracked pepper to taste. Add the olive oil and the vinegar, toss well and serve with fresh cut tomatoes and water crackers.
This salad can be kept refrigerated in an airtight container for up to 3 days.