Kale Yogurt Dip

Crunchy veggies, crackers, chips etc. always taste more delicious when accompanied with a creamy spread or dip. Some of my favorites are warm delicious spinach-artichoke dip, and a creamy garlic, egg and cheese dip. But a creamy dip doesn’t necessarily mean you have to use cheese, mayonnaise or other sometimes unhealthy fats. A great example of that is hummus - with a chickpea base, it is rich in protein, and there are a lot of flavor combinations to choose from. Another low fat but creamy ingredient is yogurt. Indian food is often accompanied by yogurt salad, and the same can take the form of a dip based on the ingredients and consistency of the yogurt. For this particular recipe I used kale, carrots and corn - simply because that’s what I had in my refrigerator at the time. You could use any greens and other vegetables that have a low water content. It’s best to use thick yogurt since the addition of vegetables could make it a bit thinner over time as they release moisture. This dip can be served with crudités, pita bread, crackers or tortilla chips. It also works great as a spread for sandwiches or wraps, or as a yogurt salad on it’s own.

Ingredients:

1 cup finely chopped kale leaves

¼ cup finely chopped/grated carrot

¼ cup steamed corn kernels

2 Tbsp finely chopped pecans (or other nuts)

1.5 - 2 cups thick yogurt (can use low fat as long as it is not runny)

2 tsp garlic powder

Salt

Ground black pepper

Honey (optional)

Mix the veggies and nuts with the yogurt. Add salt, pepper, garlic powder and adjust the seasoning to taste.

If kale is not your favorite leafy vegetable, you could use spinach or some other greens. You could also add some honey to cut the bitterness of the kale.

Chill until ready to serve.

~Gayatri

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Posted by The Cooks of Cake and Kindness on Friday, April 8, 2016

Kale and Palak Paneer

Palak paneer is a north Indian delicacy, well known around the world as most Indian restaurants serve it. It consists of a creamy palak (spinach) gravy and delicious soft cubes of paneer (firm farmer’s cheese made from cow/buffalo milk) .  Even with healthy ingredients like spinach and protein rich paneer, this dish can be high in fats for several reasons. Typically the paneer itself has a lot of fat. It is also often pan fried in butter/oil to get a golden crust before adding to this dish. Some recipes use heavy cream to make the gravy smooth and creamy. A little bit of everything can add up to counter the health benefits of eating the leafy green spinach.

When I make palak paneer at home, I try to make it healthier by changing a few things - using low fat milk to make homemade paneer and not pan frying it; adding kale along with spinach; eliminating heavy cream, and using cashew puree. The cashew puree helps thicken the gravy and also adds a little sweetness to balance the slight bitterness of kale. In this recipe I’ve used a half and half ratio of kale and spinach, but I often make it with just kale. Feel free to experiment with the ratio as per your liking - keeping in mind that kale can be somewhat bitter...but SO healthy!

Ingredients (Serves 6-8)

~2 cups cubed paneer (Click here for homemade low fat paneer recipe)

1.5 cups packed kale leaves, chopped (hard stem removed)

1.5 cups packed spinach

Gravy

1 large onion, roughly chopped

3-5 tomatoes, roughly chopped (~1.5 cups)

2 cloves of garlic, minced

1 tsp grated ginger

¼ cup raw cashews (optional)

Water

1 tsp oil

Spices

½ tsp cumin seeds (optional)

¼ tsp asafoetida powder* (optional)

1-2 Tbsp coriander powder

½ tsp turmeric powder

½-1 tsp red chili powder

¼ tsp garam masala (optional)

Salt to taste
 

Soak the cashews in half a cup of hot water.

Heat oil in a pot over medium heat. Add the cumin seeds and once they start to brown, add the asafoetida powder, quickly followed by chopped onions. Add the ginger and garlic and saute until the onions are translucent. Add chopped tomatoes and remaining spices. Saute until the tomatoes begin to break down. Add the chopped kale leaves and let them wilt a little before adding spinach. Mix everything together and take the pot off the heat.

In a blender or food processor, puree the soaked cashews. Add the cooked mixture and puree it to the consistency of your liking. I had to do this in batches to ensure everything was pureed well.

Add the pureed mixture back to the pot on medium heat, season with salt, adjust spices and add more water if the gravy is too thick. Cook for ~5 minutes before adding paneer. Let everything heat through and then take off the heat.

Serve warm with roti or rice.

~Gayatri

Note:
Asafoetida, or hing is an herb used extensively in Indian cooking to enhance flavor and aid digestion. It can be found in any Indian store.

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Posted by The Cooks of Cake and Kindness on Monday, November 2, 2015

Potato, Mushroom and Kale Hash

Kale, like most greens, is an acquired taste. I don’t really like it as much raw, but cooked (or steamed) kale tastes great. It is sturdier than some other greens (such as spinach) so it holds a nice texture and doesn’t wilt as quickly when cooked. It can be paired with almost any ingredients you might have in the pantry, thus making any dish healthier! This leafy green vegetable is full of vitamins, low in saturated fat and cholesterol, and a good source of fiber, protein, and some of the essential dietary minerals.

Now, if you’re sold on eating kale, look no further for a simple and delicious potato hash recipe with mushrooms and kale.

Ingredients (~2-3 servings)

1 medium potato - peeled & cubed (I used Yukon gold, but other varieties would also work)

1 medium sweet potato - peeled & cubed (You could use just one kind of potato)

1-2 garlic cloves - minced

½ onion - chopped

~6 oz mushrooms - chopped or sliced

3 large kale leaves - stem removed and roughly chopped (Can use spinach)

2-3 tsp olive oil (or other oil of your choice)

Salt, black pepper to taste

Boil the potatoes with some salt until tender but not completely cooked. Drain and set them aside.

Heat oil and saute garlic, and onions over medium heat for a minute. Add the potatoes and mushrooms and cook uncovered, stirring occasionally, until the potatoes are cooked through and are starting to brown. Add the kale leaves, season with salt & pepper, stir and cook for another minute or two until the kale leaves are wilted.

Serve warm as a side, or make a meal by adding a poached or fried egg on top.

~Gayatri

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Posted by The Cooks of Cake and Kindness on Wednesday, September 2, 2015