One of the most important components of a balanced meal is a blend of fruits and vegetables. The Hope Heart Institute and Safeway have partnered to come up with some easy, affordable, delicious and healthy recipes with a big emphasis on those delicious fresh veggies. Joining us is Chef Vicky McCaffree to show us some simple ways to utilize all those leafy summer greens that we hear so much about.
You can find this tasty recipe on the Kitchen Monki section of our website.
Kale Chips with Cucumber Yogurt Ranch
The process for making greens chips is most often done with kale but the same process can be used with collard greens, chard and mustard greens. They all cook at slightly different times so it is important to keep an eye on the timing after placing in the oven to make sure they don't burn.
Yield: 2-3 servings
1 bunch Kale, (any type), cleaned, stemmed and thoroughly dried
1-2 teaspoons olive oil
Sea salt to taste
Optional seasonings; BBQ spice rub, curry powder, paprika, or your favorite spice blend
Finishing seasonings; apple cider vinegar, lemon juice, balsamic
Preheat oven to 350 degrees
1. Toss the cleaned, stemmed and dried greens in a bowl and massage oil thoroughly into the leaves using just enough to lightly coat the leaves. Too much oil will make the chips burn quickly.
2. Transfer the leaves to a foil or parchment lined sheet pan and arrange in one layer making sure they do not overlap. Sprinkle lightly with sea salt and your favorite spice or spice blend.
3. Bake for approximately 10-15 minutes. Every oven is different so it is important to check the chips frequently to make sure they are not browning too quickly. You may need to remove some to prevent burning before the whole batch is done. They are done when you can pick them up without the chip bending. If it is still green it is perfect.
4. Remove the chips from the oven and for an optional flavor sprinkle very lightly with vinegar or lemon.
5. Serve with Cucumber Yogurt Ranch Dip and store any leftovers in an airtight container.
Cucumber Yogurt Ranch Dip
Yield: 2 cups
1 cup cucumber, peeled, seeded, and grated
1 cup plain Greek yogurt
1 tablespoon dry ranch style seasoning mix
1. Combine all the ingredients in a food processor and blend until smooth. If the mixture is too thick, thin with a little milk or water.
2. Serve with Super Food Greens Chips
Kale Pizza with Tomato Sauce, Caramelized onions, Mushrooms and Goat Cheese
Serves: 4-6 or more as appetizer
1-15 ounce can diced tomatoes
1/4 teaspoon red chili flakes
1 teaspoon dried basil
11/2 teaspoon dried oregano
2 teaspoons garlic, minced
1 tablespoon red wine vinegar or lemon juice
For the tomato sauce blend all of the ingredients together, transfer to a small saucepan and simmer for 10 minutes and season with salt and pepper to taste.
2 tablespoons olive oil
1 recipe tomato sauce
1 package Safeway premade pizza dough
2 onions, thinly sliced
8 cups Kale (or a mixture of kale, chard, collards, mustard greens) cleaned, stemmed, and torn into 2 inch pieces
2 teaspoons garlic, thinly sliced
1/2 cup mushrooms, very thinly sliced
2 ounces goat cheese crumbled
Preheat the oven to 425 degrees
1. Saute the onions with one tablespoon olive oil over medium low heat until lightly browned. Season with salt and pepper and reserve.
2. Heat the remaining olive oil in a large skillet over medium high heat and add the garlic. Cook the garlic for a few seconds and add the greens, cook until lightly wilted for about 1 minute and season with salt and pepper.
3. Prepare the pizza dough as directed and top with a thin layer of tomato sauce; next add onions and greens, than mushrooms and finish with goat cheese.
4. Cook for approximately 10-15 minutes depending on dough thickness.
Grilled Steak Salad with Kale, Chard and Summer Vegetables
1 bunch Tuscan Kale, cleaned, stemmed and cut into 1/4' slices
1/2 bunch Red Chard, cleaned, stemmed and cut into 1/4' slices
1/2 bunch Romaine, cut into 1/4' slices
3 ears fresh corn, shucked, grilled and cut off the cob
1 onion, sliced into 1/4' rings, grilled and cut in half
1 avocado, peeled and diced
2 tomatoes, diced
1 pound skirt steak
1 tablespoon sweet and smoky BBQ rub (Safeway Select)
2 tablespoon red wine vinegar
2 tablespoons barbeque sauce (your favorite brand)
1 teaspoon honey
1 teaspoon garlic
1 tablespoon cilantro, chopped
1/4 cup olive oil
1. Prepare all of the vegetable salad ingredients and reserve.
2. Prepare the vinaigrette by combining all the ingredients except the oil and whisk in the oil to thicken.
3. Rub the steak with the barbeque seasoning and grill to desired doneness. Let the meat rest for a few minutes and thinly slice against the meat grain.
4. Mix the greens with about 1/2 the vinaigrette, just enough to lightly coat the greens.
5. Transfer the greens to individual bowls and top with the corn, avocado, onions, tomato, and steak and drizzle with any remaining vinaigrette.
Yield: 1 1/2 cups
1 bunch Tuscan or curly kale, cleaned stemmed and chopped
1 cup cilantro leaves
1/2 teaspoon salt
1 teaspoon garlic
2 tablespoons fresh lemon juice
1/4 cup grated parmesan cheese
1/3 cup toasted walnuts
3 tablespoons olive oil
Combine all of the ingredients in a food processor and blend to a puree. Taste for seasoning and add more lemon or salt if needed.
Hope Heart Safeway KING