KALE AND SWEET POTATO SALAD
A raw kale salad with roasted sweet potatoes, pecans, cranberries and an apple cider vinaigrette is nutritious, delicious and both vegetarian and gluten-free.
Provided by Justin McChesney-Wachs
Categories Salad
Time 30m
Number Of Ingredients 10
Steps:
- Preheat oven to 400 degrees.
- Place the diced sweet potatoes on a parchment-lined baking sheet. Season with salt & pepper and drizzle with olive oil.
- Roast in the oven for 25 to 30 minutes, or until the sweet potatoes are tender.
- Meanwhile, make the vinaigrette by whisking all vinaigrette ingredients except for the olive oil in a medium bowl to combine. Then slowly drizzle the olive oil while continually whisking to emulsify.
- Adjust the amount of vinegar and honey for your taste.
- Remove the stems from the kale and hand tear the leaves into bite-size pieces.
- Add the torn kale to the bowl with the vinaigrette and massage the dressing into the kale.
- Add the warm sweet potatoes, dried cranberries and the pecans to the bowl and mix to combine.
KALE WITH SWEET POTATOES AND PECANS
If there's a safe haven in the vegetable kingdom, it's sweet potatoes. In fact, I bet that if every kid's introduction to veggies were a sweet potato, it would knock down parental stress over healthy eating by at least 50 percent. I mean, what's not to love? Sweet taste, beautiful color, and fantastic nutrition, not to mention a creamy texture that allows you to introduce chopped greens in a nonthreatening manner. Here, I've added kale, which has some outstanding anticancer properties, and ginger, which aids digestion, for a little zip.
Yield serves 4
Number Of Ingredients 10
Steps:
- Heat the oil in a large sauté pan over medium heat, then add the ginger and sauté for 30 seconds, just until aromatic. Add the sweet potato, cinnamon, and broth and sauté for about 1 minute. Add the kale, salt, and raisins and sauté until the kale is a darker shade of green and the sweet potatoes are tender, about 5 minutes. Stir in the maple syrup, then do a FASS check and add another pinch of salt if desired.
- Serve garnished with the ground pecans.
- The ground pecans have the same texture as a sprinkling of finely grated cheese. If you'd like something more crunchy, place 1/4 cup of pecans on a baking sheet and toast at 350°F for 7 to 10 minutes, until aromatic and slightly browned. Chop coarsely before sprinkling on this beautiful dish.
- Store in a covered container in the refrigerator for 5 days.
- (per serving)
- Calories: 160
- Total Fat: 10.1g (1.3g saturated, 6.6g monounsaturated)
- Carbohydrates: 17g
- Protein: 3g
- Fiber: 3g
- Sodium: 200mg
- Kale is like a twenty-four-hour pharmacy unto itself. It possesses a variety of phytochemicals that attack different cancers. In one large study, women who ate diets rich in kaempferol (found in kale and other green vegetables such as broccoli, leeks, and spinach) were 40 percent less likely to develop ovarian cancer. Kale has similar effects on the development of bladder and breast cancers. Kale is also rich in numerous antioxidants that promote immune system wellness.
ROASTED SWEET POTATOES WITH PECANS AND SPICED MAPLE SAUCE
Provided by Aida Mollenkamp
Categories side-dish
Time 52m
Yield 4 to 6 servings
Number Of Ingredients 7
Steps:
- Heat oven to 450 degrees F and arrange rack in the middle.
- While oven heats, place pecans on a baking sheet to toast until they smell nutty and are slightly darker, about 5 minutes. Remove from oven and set aside.
- Place sweet potatoes on a baking sheet, drizzle with oil. Season well with salt and freshly ground black pepper, and toss to coat. Roast until golden brown and tender when pierced with a knife, about 40 to 45 minutes.
- Meanwhile, melt butter in a small saucepan over medium heat. When it foams, stir in maple syrup and cayenne and let cook briefly, about 1 minute. Serve sweet potatoes with a drizzle of maple butter and a scattering of pecans.
FETA & KALE LOADED SWEET POTATO
Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch. Topped with pumpkin seeds, it delivers three of your 5-a-day
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Lunch, Main course, Supper
Time 1h
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180C fan/gas 6. Prick the sweet potatoes all over with a fork, then put them in a roasting tin and roast for 40 mins. Add the chickpeas to the tray, then roast for 10 mins more, until the potatoes are completely tender and the chickpeas have crisped a little.
- Meanwhile, mix the onion with the vinegar and a pinch of sugar and salt, and set aside to quick pickle. In another bowl, marinate the feta with the oil and chilli flakes.
- When the potatoes are nearly cooked, cook the kale in a pan with 50ml water for 3 mins until wilted, then season to taste. Halve the potatoes, divide between two plates and top each with the kale, chickpeas, red onion (reserving the vinegar), marinated feta and pumpkin seeds. Toss the rocket with the reserved vinegar, then serve on the side.
Nutrition Facts : Calories 422 calories, Fat 15 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 51 grams carbohydrates, Sugar 19 grams sugar, Fiber 11 grams fiber, Protein 15 grams protein, Sodium 0.6 milligram of sodium
QUINOA WITH KALE, SWEET POTATOES AND PECANS
Each time I make this we enjoy it more. It is based on a recipe from "Wild About Greens" by Nava Atlas with a few changes so it better fits our Nutritarian eating style. The recipe isn't difficult to make but it does use several pots since ingredients are cooked separately before they are put together. You can reduce prep time by using pre-chopped or frozen kale and frozen mushrooms.....For the low sodium broth, I substitute 1 1/3 cups water, 2 teaspoons VegiZest (from drfuhrman.com) and 1/8 teaspoon salt.
Provided by Anne Sainz
Categories One Dish Meal
Time 1h5m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Chop pecans and set aside.
- Remove the center stem from the kale and discard. Wash and chop kale leaves and set aside. If you don't know how to remove the stems from kale, Google: remove kale stems.
- Peel and dice sweet potato and set aside.
- Prepare celery, onion and mushrooms and set aside.
- Slice scallions and set aside.
- Combine quinoa and broth in a small sauce pan. Bring to a gentle boil, then lower heat and simmer gently until liquid is absorbed, about 15 minutes. Set aside.
- While quinoa is cooking, steam sweet potato until done but still firm. Set aside.
- While quinoa and sweet potatoes are cooking, coat large covered non-stick frying pan or Dutch oven (at least 5 quarts) with oil and add celery, onion, mushrooms and cumin. Cook until soft, stirring frequently and adding small amounts of water if needed to prevent sticking.
- Add kale and a small amount of water if needed to the pan. Cover and cook until kale is wilted and soft, stirring occasionally.
- Add quinoa, sweet potato, scallions and pecans. Combine and heat through.
Nutrition Facts : Calories 329.4, Fat 16.2, SaturatedFat 1.5, Sodium 76.8, Carbohydrate 40.6, Fiber 7.7, Sugar 4.2, Protein 10.3
ROASTED SWEET POTATOES WITH PINEAPPLE AND PECANS
I am already looking forward to the holidays and this dish really gets me in the mood for turkey and all the wonderful trimmings. Of course, these sweet potatoes would be good any time of the year. Recipe is from Cuisine at Home.
Provided by DailyInspiration
Categories Yam/Sweet Potato
Time 45m
Yield 4 cups
Number Of Ingredients 9
Steps:
- Preheat oven to 425 degrees F. Line a baking sheet with foil. Toss sweet potatoes and pineapple with oil and salt. Transfer to prepared baking sheet and roast 15 minutes. Add pecans and roast 10 more minutes; then transfer to a large bowl.
- Whisk maple syrup, marmalade, lemon juice, mustard and salt to taste together in a small bowl. Pour over sweet potato mixture and gently toss to combine.
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