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Kale and Mustard Greens with Pepitas and Red Onion

Kale and Mustard Greens with Pepitas and Red Onion


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This is the easiest kale salad you've made all year. Feel free to substitute white wine vinegar for the lemon juice.

Ingredients

  • 1 tablespoon fresh lemon juice, plus 1 teaspoon zest
  • Kosher salt and freshly ground pepper
  • ½ bunch curly kale, shredded (about 4 cups)
  • ½ bunch mustard greens, torn into bite-size pieces (about 4 cups)
  • ½ small red onion, thinly sliced
  • ¼ cups toasted pumpkin seeds (pepitas)

Recipe Preparation

  • Whisk together olive oil, lemon juice, and zest in a large bowl and season with salt and pepper. Add kale, mustard greens, onion, and pepitas and toss well to combine.

Nutritional Content

Calories (kcal) 240 Fat (g) 20 Saturated Fat (g) 3 Cholesterol (mg) 0 Carbohydrates (g) 13 Dietary Fiber (g) 3 Total Sugars (g) 1 Protein (g) 6 Sodium (mg) 170Reviews Section

Harvest Kale Salad (Paleo, Whole30, Low Carb)

This paleo Harvest Kale Salad is filled with slightly roasted kale, Brussel sprouts, and delicata squash all tossed in a smooth balsamic vinaigrette and topped with apples, pecans, microgreens and other seasonal toppings.

This Harvest Kale Salad is a perfectly nourishing, hearty, and flavorful salad for all your fall and winter festivities. This salad embodies all the amazing flavors of autumn produce. It’s a delicious salad that also happens to be naturally Whole30, Paleo, and Low Carb.

Roasted delicata squash, sliced green apples, red onions all on a bed of nourishing kale and shaved Brussel sprouts. The delightful toppings that consist of pomegranate seeds, pepitas (pumpkin seeds) and a small handful of micro greens for a bonus nutritional punch are perfect to round off this bowl of deliciousness.


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Chili powder, cumin, coriander, smoked paprika, and cayenne pepper create a downright irresistible flavorful broth .

  • 1 teaspoon coconut oil (or other oil)
  • 2 large garlic cloves, minced
  • 1 sweet onion, diced
  • 3 celery stalks, diced
  • 1 bay leaf
  • 1 & 1/4 teaspoon ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon ground coriander
  • 1/4 - 1/2 teaspopon smoked sweet paprika, or to taste
  • 1/8 teaspoon cayenne pepper, or to taste
  • 14 ounce can tomatoes, diced
  • 5 - 6 cups vegetable broth, more if desired
  • 1 cup red lentils, rinsed and drained
  • Fine grain sea salt and pepper, to taste
  • 2 handfuls torn kale leaves or spinach

Strawberry Spinach Salad with Balsamic Vinaigrette

By Foodiewife, A Feast for the Eyes

Spinach and Strawberries pair beautifully together-- color-wise and flavor

  • DRESSING:
  • Baby spinach
  • Strawberries, sliced
  • Gorgonzola cheese, crumbled
  • Red onion, sliced
  • Grape tomatoes, halved
  • Bacon, cooked and crumbled
  • Danish Blue Cheese, crumbled
  • 4 tablespoons balsamic vinegar
  • 2 tablespoons red wine vinegar
  • 1 tablespoons Dijon mustard
  • 2 teaspoons light brown sugar
  • 2 garlic cloves, minced
  • 2 teaspoons poppy seeds
  • 1/2 cup extra virgin olive oil
  • Salt & pepper, to taste

Spinach Artichoke Pasta

Rich and creamy Spinach Artichoke Pasta with crunchy Panko bread crumbs

  • 6 tablespoons butter
  • 4 cloves garlic, finely minced
  • 2 bags baby spinach
  • 2 cans artichoke hearts, drained & halved
  • 3 tablespoons flour
  • 3 cups whole milk
  • 1/4 teaspoon cayenne pepper
  • Salt & pepper, to taste
  • 1/2 cup Parmesan cheese, grated
  • 1 1/2 cups Mozzarella or Monterey Jack cheese, grated
  • 1/2 cup low sodium chicken broth (less or more)
  • 1 (12-ounce) package Penne, cooked al dente
  • 1/2 cup seasoned Panko breadcrumbs
  • Crushed red pepper, to taste

Copycat P.F. Changs Lettuce Wraps

These Lettuce Wraps from PF Changs not only taste awesome but are ready in less than 30 minutes and low in carbs

  • DIPPING SAUCE:
  • 16 Bibb butter lettuce leaves or Iceberg lettuce
  • 1 pound ground chicken breast
  • 1 large onion, chopped
  • 2 tablespoons minced garlic
  • 1 tablespoon reduced-sodium soy sauce
  • 1/4 cup hoisin sauce
  • 2 teaspoons minced fresh ginger
  • 1 tablespoon rice wine vinegar or red wine vinegar
  • 2 teaspoons Asian chili pepper sauce (see Note)
  • 1 (8-ounce) can sliced water chestnuts, drained, finely chopped
  • 1 bunch green onions, thinly sliced
  • 2 teaspoons Asian sesame oil
  • 1/2 teaspoon hoisin sauce
  • 1/4 teaspoon chili paste with garlic
  • 2 tablespoons reduced-sodium soy sauce
  • 1/2 tablespoon Chinese-style hot mustard (extra hot)

Spinach Feta Crescent Rolls

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Top rated Greens Side Dish recipes

Collard Greens with Lemon, Farro & Feta

Equal parts comforting and refreshing, this lemony, salty, filling salad is the perfect way to eat your greens

  • 1 (12-ounce) bunch collard greens, mustard greens, or Swiss chard
  • 1/2 cup semi-pearled farro
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1 tablespoon lemon zest
  • 1 tablespoon lemon juice
  • 1/2 cup crumbled reduced-fat feta cheese
  • 1/4 cup snipped fresh parsley
  • Lemon wedges (optional)

Kale Chips

These kale chips are healthy, tasty and super easy to make with only 3 ingredients

  • 2 large bunches kale, rinsed well, dried, and torn into 1- to 2-inch pieces
  • 2 to 3 tablespoons extra-virgin olive oil
  • 2 teaspoons coarse salt

Grilled Broccoli Rabe with Salsa Rossa

Grilled broccoli rabe is slightly charred creating a crunchy/tender texture and elevated even more with an awesome .

  • SALSA ROSSA:
  • 1 cup sun-dried tomatoes (not oil-packed)
  • Pinch crushed red pepper
  • 1 roasted red bell pepper, chopped
  • 1/4 cup pickled hot peppers, finely chopped, plus 1/4 cup brine from the jar
  • 3 tablespoons red wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon sugar
  • Kosher salt
  • Pepper
  • BROCCOLI RABE:
  • 1 pound broccoli rabe, trimmed
  • 2 tablespoons extra-virgin olive oil
  • Kosher salt
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  • Shaved Pecorino Sardo, for serving

Sweet & Savory Spinach Salad

By Foodiewife, A Feast for the Eyes

This salad is long overdue for a more updated photo, so I apologize for it's lackluster appearance (this is from my.

  • SALAD VARIATION #1:
  • 1 bag baby spinach
  • 1 can bean sprouts, drained
  • 1 can water chestnuts, drained
  • 1 medium red onion, sliced thin
  • 1/2 pound bacon, cooked crisp
  • SALAD VARIATION #2:
  • 1 bag baby spinach
  • 3 to 4 hard boiled eggs, sliced thin
  • 1/2 medium red onion, sliced thin (or to your personal taste)
  • 1/2 pound bacon, diced and cooked crisp
  • DRESSING:
  • Makes approximately 2 cups of dressing
  • 1/2 cup salad oil (I prefer Extra-Virgin Olive Oil)
  • 1/2 cup white sugar
  • 1/2 cup ketchup
  • 2 tablespoons Worcestershire sauce
  • 1/4 cup red wine vinegar

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These collard greens will definitely fulfill your craving for good ol' southern food! Serve them with a delicious h

  • Smoked turkey necks or wings
  • 1 small red onion, diced
  • 2 clove garlic, diced
  • 2 teaspoons olive oil
  • 2 to 3 bunches collard greens
  • Salt and pepper, to taste

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Super foods make a super salad! Nutrient-rich kale and garnet yams are the keys to this colorful salad

  • 2 garnet or jewel yams, cut into 1-inch cubes
  • 3 tablespoons olive oil, divided
  • Salt and freshly ground black pepper to taste
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 1 bunch kale, torn into bite-sized pieces
  • 2 tablespoons red wine vinegar
  • 1 teaspoon chopped fresh thyme

K's Slow Cooker Collard Greens

Chopped onions and bacon are slowly cooked with collard greens for an awesome side dish!

  • 1 (16-ounce) bag fresh Collards
  • 4 slices low-sodium bacon, chopped
  • 1 onion, chopped
  • 1 1/2 cups chicken broth
  • 1 tablespoon Better Than Bouillon Ham Base
  • 4 tablespoons vinegar
  • 2 tablespoons juice from pickled Jalapeno slices
  • Salt and pepper, to taste

Winter Slaw with Kale & Cabbage

This healthy winter slaw with cabbage & kale is easy to prepare, tastes amazing and is packed with good for you nut.

  • 4 cups shredded kale, stems removed
  • 1 teaspoon salt
  • 1 tablespoon olive oil
  • 4 cups savoy cabbage, shredded
  • 1 cup purple cabbage, shredded
  • 1 cup shredded carrot (about 2 medium carrots)
  • 3/4 cup Italian (flat-leaf) parsley, packed and finely snipped
  • 1/3 cup mayonnaise
  • 3 tablespoons sour cream
  • 1 sliced green onion
  • 1 tablespoon white wine vinegar
  • 1 tablespoon snipped fresh tarragon or 1/4 teaspoon dried tarragon, crushed
  • 1 teaspoon sugar
  • 1 clove garlic, minced
  • 1/2 cup pepitas, toasted

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This delicious salad resulted from an effort to create a hearty vegetarian dish while at the same time offering a d.

  • 1 pound beets, halved
  • 2/3 cup uncooked black rice
  • 1 1/3 cup water
  • 1/2 cup pecans, roughly chopped
  • 2 cups packed, shredded raw kale
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons cold-pressed flaxseed oil OR extra virgin olive oil
  • 1 tablespoon whole grain mustard
  • 1 clove garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon sea salt, plus more to taste
  • Ground pepper, to taste

Southern Style Turnip Greens

From Lisa's Carolina Kitchen: The following is my mother's recipe for turnips


Gallery

  • 1 ½ pounds ¾-inch cubes butternut squash (about 4 cups)
  • 1 pound brussels sprouts, trimmed and halved lengthwise (about 4 cups)
  • 1 medium red onion, cut into 8 wedges (about 8 ounces)
  • ½ cup plus 1 tsp extra-virgin olive oil, divided
  • 3 tablespoons maple syrup, divided
  • 4 thyme sprigs
  • 2 sage sprigs
  • 1 ¼ teaspoons kosher salt, divided
  • 1 teaspoon ground black pepper, divided
  • ½ cup pepitas (pumpkin seeds)
  • ⅛ ground red pepper
  • 1 tablespoon whole grain dijon mustard
  • 1 tablespoon fresh lemon juice
  • 4 ounces baby kale greens
  • ¼ cup dried cranberries
  • 4 ounces goat cheese, crumbled
  • Garnish with thyme and sage leaves if desired

Preheat oven to 400°. Place 2 rimmed baking sheets in oven while preheating.

Combine squash, sprouts, onion, ¼ cup oil, 2 tbsp syrup, thyme and sage in a large bowl, toss to coat. Divide vegetables evenly between preheated pans coated with cooking spray. Sprinkle with ¾ tsp salt and ¾ tsp black pepper. Bake at 450° for 20-25 minutes or until browned and tender (do not stir). Remove from oven.

Combine 1 tsp olive oil, pumpkin seeds and red pepper in a small bowl. Place on a baking sheet and bake 8-10 minutes or until lightly toasted. Set aside and cool.

Combine ¼ cup olive oil, 2 tbsp syrup, ½ tsp kosher salt, ¼ tsp black pepper, mustard and lemon juice in a small bowl, stirring with a whisk. Combine 1 tbsp oil mixture and greens in a large bowl toss to coat. Add squash mixture toss gently to combine. Place green mixture on a platter. Drizzle with remaining dressing, cranberries and goat cheese. SERVES 6 (serving size: about 2 cups)


Geography/History

Frill mustard greens are native to the Himalayan region of India. Different mustard green varieties evolved out of China and Japan. Red Frill mustard is in fact, a Japanese heirloom mustard green. All mustard varieties are cool season crops, preferring shorter days, full sun and cooler soil for fast growth. Compared to common mustard greens, Red Frill's commercial exposure is limited it can be found in Asian markets as well as farmers markets in Europe and North America.


How to make kale and broccoli salad

This salad couldn’t be easier to make, and the best part is that it may be made in advance!

Prepare the lemon poppy seed dressing:

1. Place the olive oil, shallot, lemon juice, dijon mustard, maple syrup, poppy seeds and salt and pepper to taste in a small jar.

2. Secure the lid and shake vigorously until emulsified.

Prepare the salad:

3. Tear the kale and place in a large bowl. In order to make the leaves more tender, follow my instructions on how to massage kale.

4. Add the broccoli, apple, red onion, and dried cherries to the bowl of kale.

5. Pour the desired amount of dressing over the salad and toss to coat.

What does kale taste like?

Kale has a strong, somewhat bitter flavor, which many people find overpowering. The bitter flavor is wonderful in this broccoli kale salad however, because it’s paired with citrus and sweet ingredients.

Which kale is best for salads?

There are a few varieties of kale, and which one to choose depends on your taste.

If you’re a big fan of kale for it’s hardy texture and bold flavor, curly kale is a great option.

If you prefer softer leaves and milder flavor, dinosaur or baby kale would be better choices.

Does massaging kale make it less bitter?

When kale is massaged, it softens the leaves dramatically and makes it easier to digest, but it does not eliminate the bitter flavor.

Do you eat the stems of kale?

Kale stems are tough and fibrous, and should not be eaten. I always prep kale myself as bagged, pre-chopped kale includes the tough inner stems.


Nutrition info for Arugula, Kale, Mustard Greens & Dandelion Greens

Arugula is low in calories and high in vitamin A and vitamin C. One-half cup contains about two calories.

Kale eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration and it also contains indole-3-carbinol, which may protect against colon cancer. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

Mustard Greens are an excellent anticancer vegetable. They may also be beneficial for colds, arthritis or depression. While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content.

Dandelion Greens are beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes. It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne. Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating. Dandelion greens are high in vitamin A (in the form of the antioxidant carotenoid), vitamin C, and also contain calcium and potassium. Dandelion root contains insulin, which lowers blood sugar in diabetics.


Quinoa Bowl Recipe Variations

I’ve made a thousand different variations of this easy quinoa bowl recipe over the years. Here are some of my favorites:

    along with the sweet potato for extra crunch.
  • Use any toasted nut or seed – or a mix – in place of the almonds. I highly recommend pepitas or walnuts.
  • Try millet or farro in place of the quinoa.
  • Add a handful of dried cranberries or dried tart cherries for sweetness.
  • Toss in a few tablespoons of minced herbs – think thyme, parsley, or sage.
  • Use roasted butternut squash instead of sweet potatoes, a mix of roasted root vegetables, or something totally different, like roasted broccoli, cauliflower, or Brussels sprouts!
  • Make a vegan quinoa bowl by swapping the feta for vegan Parmesan or dollops of pesto.
  • Make a southwestern bowl by swapping the chickpeas for black beans, the lemon juice for lime juice, and finishing it with a drizzle of chipotle yogurt sauce!

Let me know what variations you try!


Using Greens and Roots

First, a few pics and updates to help out. The share included a kale that wasn’t mentioned in the list — Siberian Kale. Great firm leaves that store well and taste great.

Image from Kitazawa Seed Co.

One of our radishes was called a Chinese Red radish, but it isn’t red on the outside. It is also called a Watermelon, Red Meat, or Beauty Heart radish. Great in a salad, as a quick pickle, or treated like a turnip (roasted, sauteed, mashed, or stirfried). The peel can be eaten, and apparently the white outer flesh is spicier than the pink inner.

We also have a largish, black skinned radish. It isn’t dirty — just black. These are supposed to have a stronger, peppery flavor. Generally peeled before eating, the size and firmness holds up well to cooking.

(BTW, here is a great reference on radishes)

With the peppers, none of them are very hot. The mirasol (reddish) and mariachi (yellowish) are both fruity, slightly spicy peppers for raw or cooked eating. You’ll recognize the poblano from chile relleno, and they’re good stuffed or turned into a mole sauce.

On turnips and greens…
Trying to figure out what to do with those turnips and greens? You can eat them by themselves, or you can eat them together. Root vegetables make great accompaniments to their own greens, but they go well with others as well.

For these young turnips, you can eat them sliced with some nice cheese and apples. Snacky dinner.

Roasted roots and greens
2 double-handfuls of cubed turnips, radishes, banana squash (3-4 cups?)
olive oil to coat
1-2 T diced garlic
salt and pepper to taste
spice according to taste (coriander, curry powder, garlic, or chili)
2 double-handfuls of chopped greens (kale, broccoli raab, turnip greens)

Toss the roots and garlic with olive oil and spices. Roast in the oven at 400 for 20 minutes, or until nearly done (depends on how small your cubes are). Mix in the chopped greens, add a little more oil if it is dry, and return to the oven until the greens are tender (5-10 minutes). Serve, maybe with a splash of vinegar.
(This can be made a single dish meal if a can of rinsed garbanzos is added at the start.)



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