Summer Kale Cooler! #GardenCuizine #nutritious #smoothie #proteinshake #healthysnack

Summer Kale Cooler

Vanilla - Peach - Kale

yields 3-4 servings
~36 ounces total

Ingredients
1 2/3 cups (almost 2 cups) Very Vanilla Soy Milk
2 scoops Whey Protein Powder - vanilla
1 banana
1 large leaf kale; washed, stem removed
2-3 Tablespoons plain Greek yogurt
8 ice cubes

Putting it all together
Peel banana. Wash and pit peach. Add all ingredients to a blender. 
Blend until well mixed. 
Pour into serving glasses and enjoy!

GardenCuizine Nutrition Data: coming soon - check back!
Photos and recipe Copyright (C)Wind. All rights reserved. 

Nutritious KALE salad by Chef @SeamusMullen #GardenCuizine @pfizer @SpiritOfWomen @InspiraHN @arthritis_org

Kale Salad

with Fruit and Heirloom Veggies 

Yesterday, celebrity chef Seamus Mullen took a drive from the Big Apple to visit South Jersey to share his tips on living and cooking with rheumatoid arthritis (RA). He was diagnosed with RA in 2007. Seamus prepared an inflammatory fighting veggie recipe - kale salad. The event took place at Appel Farms and Music Center in Elmer, NJ.

Chef Mullen made diet and lifestyle changes to deal with RA swelling, stiffness and pain – a challenge for chefs especially, since they stand long hours on hard kitchen floors and have to be able to bend their fingers around and grip chef’s knifes. Rheumatologist Dr. Barry Shimmer spoke before the cooking demo about the clinical diagnosis and the importance of communicating disease symptoms to your doctor.

Seamus lived in Spain for years and enjoys cooking Spanish cuisine. He was Executive Chef and Partner of Boqueria’s flagship Spanish restaurant when it opened in New York's popular Flatiron district in 2006. Five years later (August 2011) he opened Tertulia in Manhattan’s West Village. Tertulia’s boasts 2-stars from The New York Times and 3-stars from New York Magazine. 

Chef Mullen's latest culinary venture is about to open real soon this Fall - a tapas and wine bar El Colmado located at 600 11th Ave, NY, NY in Gotham West Market. Despite such a busy work schedule, Seamus has committed himself to spread the word about RA and share his story and love of cooking in hope of inspiring others to improve their diet and lifestyle. You may find kale in some recipes in his cookbook released last year: Hero Food: How Cooking with Delicious Things Can Make Us Feel Better - Andrews Mcmeel Publishing.

Kale - Brassica oleracea

“Kale is delicious,” said Chef Mullen as he prepared kale salad. “Kale is dense in micro-nutrients,” including vitamins A, C, B6, dietary fiber, thiamin, riboflavin, calcium and potassium. Tuscan kale (also known as Dinosaur kale) is a popular kale cultivar you can grow at home or find at farm markets. He tore Tuscan kale off the ribs and set it aside in a salad bowl and added whole grapes and Spanish Marcona almonds. 

Chef Mullen used a food processor to thinly slice nutrient-rich, locally grown patty pan squash, heirloom watermelon radish and shallots that he added to the kale. The salad was seasoned with kosher salt and fresh ground black pepper before being tossed with creamy vinaigrette - Yum! Kale has been a favorite of mine for decades. 

Honey Buttermilk Vinaigrette 
Ingredients for the flavorful vinaigrette dressing included: buttermilk, garlic, champagne vinegar, honey, dill, salt and fresh ground black pepper. Olive oil was blended in last and slowly to maintain an emulsion.

The kale salad was delicious considering kale can be a tough green. In years past kale was most often relegated as a garnish or only served in health food restaurants, but today, thanks to more delicate varieties like Tuscan Kale, you see home cooks and chefs using raw kale in everything from salads (especially kale Caesar salad) to smoothies.

Event sponsors included Pfizer and Spirit of Women.
Related Links 
Rethink RA with Chef Mullen 
More about Rheumatoid Arthritis
Photo collage and blog post Copyright (C)2013 Wind. All rights reserved.

Sautéed Kale with roasted Tahini Sauce #GardenCuizine favorite!

Nutrient Dense

Sautéed Kale
with roasted Tahini Sauce

Back in the day, a favorite staple at my health food restaurant was Kale drizzled with tahini sauce. This was 15-25 years ago when Kale was not even popular in the main stream. Our health conscious customers would eat their kale and always comment "What was on the greens?" We sold many bottles of Helen's Pure Foods Michele's Sesame Tahini dressing back then. Michele's dressing is still available in the Philadelphia area if you want to check it out. Tahini dressing is high in fat*, so use it sparingly. *heart healthy monounsaturated fat from the pureed sesame seeds. You can whip up your own sesame tahini sauce at home too. All you need is some roasted tahini.

Many sesame tahini brands are on the market; look for roasted versus raw for best flavor. I often use Joyva brand. Having the highest oil content of any seed, sesame tahini will have a layer of oil on top even more than what you see with pure, natural peanut butter. It takes a little patience initially to cut into the settled brick of nut paste. Slowly cut and mix it to an emulsified consistency; it will be liquidy and much thinner than peanut butter. After mixing, store sesame tahini in the refrigerator and use as needed. Tahini adds flavor to homemade hummus recipes too.

Nutrient Dense Kale
Cruciferous vegetables include kale, cabbage, kohlrabi, cauliflower, collards, arugula, mustard greens, horseradish, broccoli, bok choy, watercress and Brussels sprouts. They are all cole crop members of the botanical genus Brassica. Kale (Brassica oleracea) has a long history and has been cultivated in kitchen gardens for over 2,000 years. 

Brassica veggies provide a wealth of nutrition and health benefits. Beneficial compounds may help prevent cancer. Boiling may decrease the bioavailability of beneficial glucosinolates, so steaming or sautéing is recommended as a preferable cooking method. Eat more of these vegetables as part of your healthy diet. To make Kale with roasted tahini dressing here's what you will need:

Serves 4 (with plenty of extra dressing to save for another time)
Ingredients
bunch Kale - from your garden or from the market - organic preferably
1/2 cup chopped yellow onion
clove garlic
1/8 teaspoon dried hot pepper - optional
 
Tahini dressing:
4 tablespoons roasted sesame tahini
1/4 cup plus 2 tablespoons water
2 tablespoons fresh squeezed lemon juice
splash low sodium soy sauce
splash hot chili sesame oil

Putting it all together

• Rinse kale; no need to use a salad spinner to dry kale; any water on the leaves will help cook the kale
• Pull kale off stems and break into bite size pieces using your hands; set aside in a strainer
• chop the kale stems into small pieces
• chop the onion
• Mince garlic and if desired, pinch dried hot pepper from your garden

In a small bowl, combine tahini dressing ingredients and gently whisk until well blended. Taste and adjust seasonings to taste; add more or less water to desired consistency. Set aside.  

In a wok or large skillet, heat olive oil - sauté chopped onion and kale stems until onion is transparent and kale bits are tender. Add garlic, stir. Add kale and stir. Add a little (1-3 tablespoons) water, cover and simmer until tender.

Serve kale drizzled with tahini dressing and enjoy!

Grow your own Kale
Seeds are available from many providers. Look for heirlooms.

• Italian Lacinato Nero di Toscana 
• Dwarf Blue curled Scotch Kale
• Red Russian Kale 
• Redbor

GardenCuizine Kale Nutrition Data:  approximately 2 cup raw/ 1 cup sautéed Kale (not including other ingredients)
Excellent source: Vitamin A, vitamin C, Vitamin K, Copper, Manganese, Isothiocyanates
Good source: dietary Fiber, Thiamin, Riboflavin, vitamin B6, Folate, Calcium, Potassium

Dietary Fiber 2.6g (10% DV); Protein 4.4g (8% DV); omega 3 fatty acids 242 mg; Vitamin A 20,604 IU (412% DV WOW!);  Vitamin C 160mg (268% DV); Vitamin K 1,094 mcg (1,368% DV); Thiamin 0.2mg (10% DV); Riboflavin 0.2mg (10% DV); Vitamin B6 0.4mg (18% DV); Folate 38mcg (10% DV); Calcium 181mg (18% DV); Potassium 598mg (18% DV); Copper 0.4mg (20% DV); Manganese 1.0mg (52% DV)

Related Links
Growing Cole Crops 
Crispy Kale Chips
Eat More Kale - but Make Sure it's Edible Kale
Photo collage and blog post Copyright (C)2013 Wind. All rights reserved.