Thank you to all who joined our first ever Small Steps for Big Changes home cooking demonstration, where we went live with Dr.’s Mary Jung and Jon Little! They made a delicious warm kale salad.
Here’s the recipes they discussed:
ROASTED KALE SALAD RECIPE
Ingredients:
2 bunches of curly dark green kale
3 peppers (any colour)
1/2 cup of blanched almonds (or any nuts you have on hand, or sesame seeds!)
4 eggs
½ cup hard cheese (or nutritional yeast flakes)
1 avocado
For dressing:
½ cup mayonnaise
1 tsp soy sauce
½ tsp maple syrup (or sweetener of your choice such as xylitol, erithytrol, or stevia)
¼ cup olive oil
-whisk or blend together
-adjust volume up/down according to your liking, it should be enough to generously coat all of the kale
Steps:
1. Turn on oven to “roast” option, or 350 degrees Fahrenheit
2. Make dressing.
3. Wash kale thoroughly, making sure to rub out the sand in the “rib” of each piece. Rip of leaves into bite size pieces and spread out on a kitchen towel. Roll up the towel and squeeze out excess water. Place dry leaves in bowl and massage in the dressing with your hands.
4. Cut peppers to bite size pieces, slather with olive oil, and put in oven to roast until soft, about 15 minutes.
5. Start boiling water. Put in eggs for 6-8 minutes once boiling. Once done to your liking, put in cold water and ice cubes to cool down eggs to make easier to peel.
6. Put nuts or seeds in roasting pan and put in oven until just starting to brown – approximately 3 minutes depending on size of nuts. Keep a careful eye on them!
7. Shave hard cheese (flavor is better if you shave yourself rather than prebought shaved cheese).
8. Spread kale out on large baking sheet covered with parchment paper, then load it up with all the delicious roasted vegetables, nuts, and cheese! Put back in oven on bake/roast for about 5 minutes. Turn to broil on high heat for an additional 2 minutes.
9. While salad is roasting, peel eggs. Place on top once your dinner comes out of the oven.
Optional add-ons: tofu, any vegetable, or a combination of a variety of vegetables! Bulk up the fibre and vitamins and you will also aid in feelings of fullness. Get creative and share your creations with us!
SMOOTHIE RECIPE
Ingredients:
2 cups milk or milk alternative. We like to use unsweetened vanilla almond milk because it is thinner than milk, and this recipe tends to get very thick (think using a spoon to drink it if you use milk! But if you use regular milk just add more milk to it until you get the consistency that you like).
3/4 cup raw unsweetened pureed pumpkin (make sure you do NOT get the pie filling kind as it has added sugar!)
1/4 cup of unsweetened peanut butter (like Adams)
1 scoop of chocolate stevia-sweetened protein powder (can be whey, pea-protein, whatever you like)
Handful of greens (frozen or not, spinach or kale works well)
1 tbsp cocoa powder (helps cover green colour if you’ve got picky eaters)
Blend until smooth! Tip: Pour your liquids in first to help the blender mix this up easier.
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Do you have a recipe idea or other way we can engage together? We’d LOVE to hear from you! Send us an email at small.steps@ubc.ca or connect with us on Facebook, Twitter, or Instagram.
PS – if you missed the live demo, you an watch the full recording here: