It might sound cliche, but kale is a favorite in our household. Brian is good with it in smoothies, I love it massaged in a salad, and it is delightful when roasted and a little crispy.
The options with kale are endless and with it being a leafy green cruciferous veggie that has a list of beneficial health properties that's a mile long, it's kinda the perfect food.
This week I prepped ingredients for a kale Caesar salad that I could enjoy all week. Kale is so hearty, it can keep in the fridge for longer than other greens. I prepped ingredients for a grain and veggie bowl with an avocado dressing that is now Brian's favorite, and got everything ready for a mid-week meal I can throw together.
Here's the prep for the Kale Caesar Salad~
When using kale in a salad, it's best to massage the kale first. It is a tough green and can be unpleasant to eat just as is. It likes to be massaged. Taking your washed, de-stemmed, and chopped kale, drizzle it with a 1/2 teaspoon of olive oil and a sprinkle of salt. Using your hands, massage the salt and oil into the kale, squishing it into your hands. It will become a bit softer, greener, and a little wet. This is good! Continue for about 2-3 minutes or until tender. Top with Healthy Caesar Dressing and Roasted Chickpeas (recipes below).
Here's what I did to prep this week~
Washed, trimmed (cut out the stem), chopped, and massaged a large bunch of kale.
Roasted chickpeas- recipe here!
Made Healthy Caesar dressing, recipe below.
Roasted beets and a variety of peppers.
Made a large pot of quinoa.
Rinsed black beans.
Made Jalapeño-Avocado Dressing, recipe below.
Roasted a whole chicken.
Prepped butternut squash, cabbage, onion, and garlic for a mid-week soup.
These are the meals I can put together~
Caesar salad with kale and roasted chickpeas. Could add chicken or quinoa.
Quinoa, beans, roasted veggie bowl with Jalapeño-Avocado dressing. Could top this with chicken or swap out black beans for roasted chickpeas.
Salad with Jalapeño-Avocado dressing, chicken, and quinoa.
Squash soup mid-week.
Healthy Caesar Dressing- Makes about 2 cups
1/3 cup of olive oil
Juice of 2 lemons
1/4 cup sunflower seeds
1/2 cup hemp seeds
2 cloves garlic
1/4 cup apple cider vinegar
2 tablespoons raw sauerkraut
1/2 teaspoon dried dill
1/4-1/3 cup water to reach desired consistency
Salt and pepper to taste, start with about 1/2 teaspoon each
1 chopped green onion
Combine all ingredients except the green onion in a blender and blend until smooth. Add more water if you want it runnier and blend some more.
Add green onion and blend for 5 seconds, just until mixed in.
Stays best in a jar with a lid in the fridge up to 4 days.
Jalapeño-Avocado Dressing- Makes about 2 cups
1 bunch of cilantro
2 cloves of garlic
Juice of 2 limes
1/2 a jalapeno, seeds removed
1 tablespoon coconut aminos
1 green onion, both green and white parts, chopped
Salt and pepper to taste
1/3-1/2 cup water
Combine all ingredients into a blender and blend until smooth. Add more water if you want it runnier or more salt and pepper as needed.
Stays best in a jar with a lid in the fridge up to 3 days.