Harvest Chili with Kale

I'm practicing fall recipes, wishing for the weather to turn sooner rather than later.  This chili is so simple and quick to make and combines lots of delicious flavors.  I really love butternut squash in this recipe, but carrots will work too.  I prefer no-salt added beans and tomatoes, trying to keep my blood pressure in check!  Even though the 'already chopped kale' is convenient, it's too tough for this recipe.  Buy fresh.  Check here for more information on kale and its benefits.  Enjoy!

Non-dairy sour cream!

Ingredients:
1 T safflower or coconut oil
2 cups diced butternut squash (or carrots)
1/2 cup onion, finely chopped
2 cloves garlic, chopped
1 bunch of kale leaves, washed and chopped (about 2 cups before cooking)
1 T chili powder
1 tsp. cumin
1/4 tsp. dried oregano
15 oz. can organic black beans, drained and rinsed
15 oz. can organic kidney beans, drained and rinsed
28 oz. can organic diced tomatoes
Salt and pepper to taste (optional)
Dash of Cayenne for heat (optional)

Directions:
In a large sauce pot, heat oil on medium.  Add onion and squash and cook until just tender, about 10 minutes.  Add garlic, kale, salt & pepper, and cook a few more minutes until kale is wilted.  Stir in chili powder, cumin, and oregano and cook 1 minute, stirring.  Stir in tomatoes and beans.  Simmer10 minutes until heated through.  Eat with my yummy cornbread! Makes 4 servings.

Smoky Lentils with Kale

This recipe is a bit funny to me because it doesn't look particularly appetizing.  But fear not!  I don't eat food that tastes bad.  I had some lentils.  I had some kale.  I wanted to add some caramelized, sweet onion, so I did.  I actually cooked the lentils first, didn't use them all in the recipe, but stored in the fridge for later use.  This side dish is packed with protein, veggies, and calcium.  Win-win... win.  Made two servings but can easily be doubled.  The onions, red bell and coriander added a bit of sweetness to this smoky, savory dish.  I ate it as a main meal, so it's all gone.  Sorry for not sharing, but you know me (oink).

Use your favorite variety of lentil!

Ingredients:
1 small yellow onion, or 1/2 large one, chopped
4 cups of kale, chopped, washed and drained
1 cup of cooked lentils, any color you like
1 small red bell pepper, chopped
2 T canola or safflower oil (these two withstand high heat)
1/4 tsp. cumin
1/4 tsp. ground coriander
1/8 tsp. salt
1/8 tsp. garlic powder
pepper

What  to do:
Heat oil in a large skillet, saute onions for about 10 minutes until they start to brown and caramelize.  Add in chopped red bell pepper, kale, spices and salt.  Saute 3-4 minutes more for the kale to wilt.   Add in cooked lentils and pepper to taste.  Heat through and serve with a side of brown rice, for some whole-grain action!

(Note: for extra flavor, boil the lentils in vegetable stock instead of water)

This recipe shared on Amee's Savory Dish

What to do with Kale

You probably thought Kale was just a garnish chefs use, but no!  You should eat it.  Kale is a wonderful source of antioxidants such as vitamins A and C, health-promoting phytonutrients, and calcium (yay!).  Kale is more dense than other lettuce, but it is wonderful raw in salad (remove the stalk and stems, chop). I like to mix it with Romaine leaves.  You can also sauté or steam and use in pastas, soups and stews.  Amazingly, you can bake it, and it turns into delicate little "chips" that melt in your mouth, similar to the way cotton-candy does. 

Basic Crispy Kale Chip recipe:

Rip apart 4 or 5 stalks of Kale into bit-size pieces, discard center stalk
Rinse and pat dry, or use a salad spinner to get moisture off
Put Kale into a bowl and drizzle in about 1 Tablespoon of olive oil and
Pinch of sea salt, massage olive oil and salt into Kale
Spread out on baking sheet so pieces are not touching or overlapped
Bake at 350° for 18 minutes
**Now, here's where you can get your grove on. Other spices can be sprinkled on before baking such as, garlic powder chili powder, paprika, cayenne, pepper etc. Experiment!  I used a little garlic powder and nutmeg.  So good!  Makes about 1-2 servings.