Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

To be honest, before this recipe I really wasn’t a big fan of kale–and the only way I would incorporate it into my diet was by hiding it in a smoothie.

The BF managed to change my mind about kale in our early dating days …

It was Halloween 2018 and I was heading to his house for the very first time. The plan was to dress-up and hand out candy to the trick-or-treaters in his neighbourhood.

I showed up as Organic Farmer Jen (no surprise there) and he dressed up as Superman (padded abs, biceps, quads and all).

We really didn’t discuss dinner plans before I arrived (I was mentally prepared to eat my stash of organic dark chocolate and SmartSweets for dinner), but to my surprise this man had some dinner ideas up his jacked Superman sleeves.

He busted out a gluten free keto pizza from the freezer and then grabbed a bunch of kale from the fridge. Now, the kale didn’t excite me as much as the pizza did, BUT I was extremely impressed that this bachelor had something green in his fridge and was prepared to do something with it.

I decided not to mention that I wasn’t a big fan of kale, afterall I did show up as Organic Farmer Jen and what organic farmer doesn’t eat kale, right?!

So, after 10-minutes of methodical kale prep and warming up keto pizza, there we were, the organic farmer and jacked Superman enjoying our first at home dinner–that he made!!!

I realized two important things that night:

  1. I actually do like kale, I just needed the right combo of ingredients to make it tickle my palate.
  2. Jacked Superman and his kale recipe might be keepers!

We now make this kale recipe on a regular–and I enjoy it just as much today as I did when I tried it for the very first time.

The combination of lemon, garlic, pine nuts and olive oil makes kale exciting and flavourful. It’s the perfect low-carb, high-fiber side to any fish or meat dish (or gluten free keto pizza!).

Give it a try and leave me a comment below with your thoughts!

Sautéed Lemon & Pine Nut Kale (Plant-Based, High-Fiber, Low-Carb)

Sautéed Lemon & Pine Nut Kale

INGREDIENTS: (serves 3-4)
1 bunch leafy kale, chopped
1/4 cup pine nuts
1/2 lemon, juice only
1 garlic clove, thinly sliced
2 tbsp avocado oil
2 tbsp extra virgin olive oil
Sea salt to taste

INSTRUCTIONS:
1. In a large stove-top pan saute garlic in avocado oil until fragrant.
2. Add kale to pan. Use tongs to coat kale in oil and garlic. Add sea salt.
3. Once kale has wilted down, add pine nuts and allow them to toast slightly.
4. Add in lemon juice, turn off burner then finish with olive oil. Toss one last time and serve.

Sautéed Lemon & Pine Nut Kale

Scrambled Eggs with Kale Pesto

Scrambled Eggs with Kale Pesto

You’ve probably heard that eating cholesterol and saturated fat raises cholesterol levels in the blood, BUT did you know that more recent (and better) research doesn’t support this hypothesis.

Chris Kresser, a Functional Medicine practitioner, explains why in his article – The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy.

“Well-designed cholesterol feeding studies (where they feed volunteers 2-4 eggs a day and measure their cholesterol) show that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population. The remaining 25% of the population are referred to as “hyper-responders”. In this group, dietary cholesterol does modestly increase both LDL (“bad cholesterol” and HDL (“good cholesterol”), but it does not affect the ratio of LDL to HDL or increase the risk of heart disease.

In other words, eating cholesterol isn’t going to give you a heart attack. You can ditch the egg-white omelettes and start eating yolks again. That’s a good thing, since all of the 13 essential nutrients eggs contain are found in the yolk. Egg yolks are an especially good source of choline, a B-vitamin that plays important roles in everything from neurotransmitter production to detoxification to maintenance of healthy cells.”

Get more choline & nutrient-rich egg yolks into your diet with this delicious Scrambled Eggs with Kale Pesto breakfast.

Scrambled Eggs with Kale Pesto

INGREDIENTS: (serves 2-3)
6 pastured eggs, beaten
4 large kale leaves, chopped
1 shallot or small onion, sliced
2 tbsp avocado oil
Sea salt and black pepper to taste

INSTRUCTIONS:

1. Sauté shallot in 1 tbsp. oil over medium-low heat until translucent.

2. Add kale and season with salt & pepper. Sauté until kale is tender.

3. Put kale into a food processor and pulse until a pesto mixture is formed.

4. Using the same pan over medium heat, heat 1 tbsp. oil then add eggs and scramble.

5. Add kale pesto to pan and coat scrambled eggs.

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Italian Sausage & Kale Soup (High-Fiber, Low-Carb, Paleo)

Italian Sausage & Kale Soup (High-Fiber, Low-Carb, Paleo)

If you’re following a low-carb or keto diet and someone tells you that you need processed foods like breads, pastas and cereal grains in order to get adequate amounts of fiber in your diet, hit them with this fact …

One serving of kale contains more fiber than 3 slices of whole wheat bread!

Don’t forget to throw in a “KALE YEAH!” at the end 😉

Italian Sausage & Kale Soup

INGREDIENTS:
6 slices pastured bacon (diced)
2 pounds Italian sausage (casing removed)
1 tablespoon avocado oil
1 small yellow onion (diced)
4 cloves garlic (minced)
1 large sweet potato (peeled and cut into small cubes)
4 cups chicken broth (store-bought or homemade)
4 cups filtered water
1 teaspoon Italian seasoning (I made my own blend using oregano, basil, rosemary, & fennel seeds)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
4-5 large kale leaves (chopped)
1 cup full-fat coconut milk (canned)
1 lemon (juice only)

INSTRUCTIONS:

1. Using a big stove-top pot, cook bacon over medium-low heat until crisp. Remove bacon from pot and set aside. Drain excess fat from pot.

2. Add sausage to pot and break apart meat. Cook at medium heat until sausage is brown and a little crispy. Remove sausage from pot and set aside.

3. Add avocado oil to pot and sauté onion and garlic until onion becomes translucent. Add sausage, potatoes, chicken stock, water, seasoning, salt and pepper.

4. Bring heat to medium-low, cover pot and let cook for 30-minutes.

5. Add kale to pot and let cook for 5-minutes.

6. Stir in coconut milk, lemon juice and bacon. Let cook for another 5-minutes.

7. Taste and add additional salt/seasoning if needed.