Cashew Creamed Kale

kool-kale

There’s a reason why sweet, earthy kale is the most popular of the greens these days: it’s delicious, versatile, and incredibly nutritious. For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.

Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.

In addition to beta-carotene, kale possess other important carotenoids: lutein and zeaxanthin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.

According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium.

kale-nutrition-facts

 

Cashew Creamed Kale happens to be one of my favorite ever kale recipe, in case you are interested in experimenting.

Ingredients:
  • 1 tablespoon water
  • 2 medium sized shallots, sliced
  • 4 garlic cloves, minced
  • 2 bunches kale, leaves removed from tough stems and chopped
  • 1 cup raw cashews
  • 3/4 cup unsweetened almond milk
  • 4 tablespoons onion flakes or onion powder
  • 1 tablespoon Dr. Fuhrman’s VegiZest (or other no-salt seasoning blend, adjusted to taste)
Instructions:
  1. Place kale in a large steamer pot. Steam 10-13 minutes until soft.
  2. Heat 1 tablespoon water in a pan over medium high heat. Cook the shallots for around 7 minutes, stirring occasionally, until they being to brown. Add the garlic and cook for another minute or two.
  3. Then, add all ingredients (minus the kale) in a high-powered blender like vitamix and blend until smooth. Once the kale is cooked, place it in colander and press it and remove any excess water. In a bowl, coarsely chop and mix kale with the cream sauce.

 

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