Wellness Wednesday – Kale – They will never know!

Shhh…   Each of these delicious recipes include Kale but they will never know!  Thanks to www.todaysparent.com we have a few recipes your kids might love! 


A bright green pesto with frozen edamame for a quick and easy protein boost, this fresh sauce comes together in 25 minutes! Photo by Robert Caruso. 

Ingredients

  • 4 cups chopped kale leaves
  • 450 g fusilli bucati corti , or fusilli
  • 3/4 cup grated Parmesan
  • 1/2 cup frozen shelled edamame , thawed
  • 1/4 cup pine nuts , toasted
  • 1 garlic clove
  • 3/4 tsp salt
  • 1/3 cup olive oil

Directions

  • Boil a large pot of water. Chop kale into smaller pieces, then add to boiling water. Cook for 30 sec. Scoop out with a slotted spoon and transfer to a strainer; rinse well under cold water. Drain well.
  • Add pasta to boiling water and cook, following package directions but omitting salt, until tender, 10 to 12 min.
  • Whirl kale with Parmesan, edamame, pine nuts, garlic and salt in a food processor until finely chopped. Season with fresh pepper. With motor running, slowly add oil, stopping to scrape down side of bowl.
  • Drain pasta, reserving 1/3 cup pasta water. Return pasta to pot. Stir pesto into pasta until coated. If sauce is dry, gradually add pasta water until creamy. Top with more grated Parmesan, if desired.

Originally published in the Today’s Parent May 2016 issue. Photo by Roberto Caruso.

Nutrition (per serving)

  • CALORIES – 781
  • PROTEIN – 28 G
  • CARBOHYDRATES – 94 G
  • FAT – 33 G
  • FIBER -6 G
  • SODIUM -750 MG

Start the morning right with this health-packed green apple smoothie. You can’t even taste the kale. Promise.


Start the morning right with this health-packed green apple smoothie. You can’t even taste the kale. Promise. Photo By: Maya Vinsnyei

Ingredients

  • 1 cup coconut milk , beverage (from Tetra Pak)
  • 1 tbsp extra-virgin coconut oil
  • 2 cups fresh pineapple , diced
  • 2 apples , peeled, cored and cut into pieces
  • 2 cups packed baby kale
  • 1 tbsp grated fresh ginger
  • 1 cup ice cubes

Directions

  • Combine all ingredients minus ice in a blender. Process until smooth. Add ice cubes and pulse to crush, then run the motor until ice is fully combined.

Tip

Adding a bit of ice to this smoothie makes it seem like a slushie served for breakfast.

Originally published in the Today’s Parent September 2014 issue.

Nutrition (per serving)

  • CALORIES – 140
  • PROTEIN -2 G
  • CARBOHYDRATES – 24 G
  • FAT- 5 G
  • FIBRE – 3 G
  • SODIUM – 52 MG