Right now my garden is booming with kale, I have the curly leaf as well as the flat leaf variety so the whole family is kale-ling it every day. It's a wonderful nutritious vegetable that has become a superfood in the last few years. It is a little bit bitter and can be tough, what helps is either apple cider vinegar or lemon juice, this takes away that bitterness. I normally don't cook the kale, but this salad has cooked tempeh so the heat from that help to soften the kale further. This simple quick salad is great to get all your protein and fiber in.
Kale in the last few years has gained popularity as a superfood, being one of the healthiest vegetables available. It's high in fiber, iron, Vitamin K, A & C, low in calories and has zero fat. Per calorie it has more iron than beef and more calcium than milk. It's a good source of potassium, manganese, phosphorus and copper. Have it with salads, lemon juice and apple cider helps take away the bitterness or blend it up in a green smoothie for breakfast!
I'm going through a tempeh phase right now, it has a very high fiber and protein content and is an excellent choice for vegans seeking a plant based protein. It's much easier to digest than soy and legumes. The fermentation process makes it softer and the mold used rhizopus produces enzymes which increase the absorption of crucial minerals such as iron, zinc and calcium. The mold also contains natural antibiotics and Indonesians often use it as a medicine for dysentery. In recent studies tempeh has been shown to lower cholesterol and is an excellent choice for people with diabetes as it helps prevent high blood sugars.
I'm going through a tempeh phase right now, it has a very high fiber and protein content and is an excellent choice for vegans seeking a plant based protein. It's much easier to digest than soy and legumes. The fermentation process makes it softer and the mold used rhizopus produces enzymes which increase the absorption of crucial minerals such as iron, zinc and calcium. The mold also contains natural antibiotics and Indonesians often use it as a medicine for dysentery. In recent studies tempeh has been shown to lower cholesterol and is an excellent choice for people with diabetes as it helps prevent high blood sugars.
Wilted Kale and Tempeh Salad
4 stalks kale
1 TBS lemon juice
1/4 tsp celtic sea salt
100g tempeh
3 mushrooms
2 stalks spring onion
2 stems coriander
few olives
1 TBS coconut oil
1 tsp onion powder
1/2 tsp garlic
1/2 tsp ginger
1/4 tsp coriander powder
1. tear the kale into pieces and add lemon juice and sea salt, massage for a few mins to soften the kale
2. dice the coriander and spring onion and slice the mushrooms
3. heat up a pan, add coconut oil, onion powder, garlic, ginger and coriander powder and stir
4. add the mushroom, coriander and spring onion, turn the heat to med after a min or two
5. chop the tempeh into small pieces and add into the pan
6. stir on med heat for about 10 mins
7. add that to the kale, add the olives and let the heat settle into the kale
8. you can serve it warm and leave it to cool, the heat will soften the kale further and infuse it with the flavour
2. dice the coriander and spring onion and slice the mushrooms
3. heat up a pan, add coconut oil, onion powder, garlic, ginger and coriander powder and stir
4. add the mushroom, coriander and spring onion, turn the heat to med after a min or two
5. chop the tempeh into small pieces and add into the pan
6. stir on med heat for about 10 mins
7. add that to the kale, add the olives and let the heat settle into the kale
8. you can serve it warm and leave it to cool, the heat will soften the kale further and infuse it with the flavour
