kale and broccoli

A great nourishing and healthy alternative, this soup boasts of it’s creaminess made from broccoli + kale, and comes rich in garlic flavor and loaded in nutrients. Kale and Broccoli Chicken Tortellini Soup is another easy soup recipe featuring broccoli and kale. https://www.allrecipes.com/recipe/87822/stir-fried-kale-and-broccoli-florets Transfer to the bowl. My grocery store doesn't sell kale. This Super Easy Broccoli Kale Slaw Salad is a great recipe for a Whole30 healthier version of classic broccoli slaw, which is made with homemade mayo and it’s sugar-free. Whether you’re looking to detox, diet or are just looking for a way to get your kid eating more greens, broccoli has an amazing nutritional profile and smoothies offer an easy way to add it to your diet. Heat 1 tablespoon oil in the pan over medium-high heat. this link is to an external site that may or may not meet accessibility guidelines. I got kale and broccoli in my weekly organic vegi pack and tried them in this recipe. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. Cut lemon in half lengthwise, then into thin slices. We took a look at the latest rankings from U.S. News & World Report to see which diets ranked at the top and bottom of their lists. Gluten-Free Recipes for Holidays & Special Occasions, Gluten-Free Thanksgiving Side Dish Recipes, 2 bunches kale (about 1 1/2 pounds), preferably lacinato, 2 large heads broccoli, trimmed and cut into florets (about 12 cups), 2 tablespoons extra-virgin olive oil, divided, ¼ teaspoon crushed red pepper, plus more for garnish, Back to Sauteed Broccoli & Kale with Toasted Garlic Butter, © 2021 EatingWell.com is part of the Allrecipes Food Group. This was TAS-TEE!!!!! Slow … I steamed the kale first and only use 1/2 of a lime. Will definitely make again. Thank you for the recipe. It’s extra creamy from the avocado and walnuts but still packed with fresh flavor and nutrition from the kale, basil and broccoli! I left out the chile pepper and used fresh marinated sundried tomatoes which I got from an old-world Italian meat market.I also added feta cheese to the mix for that extra flavor/texture. I'm definitely going to make this again. 1. Skinny Broccoli Kale Pasta Bake is a creamy and delicious blend of pasta, kale and broccoli baked to perfection with Italian seasoning. Congrats! Kale and broccoli are kings of vegetables! © Copyright 2021, 15 Instant Pot Recipes to Power You Through Whole30, 20 Meatless Monday Ideas That Everyone Will Love, 14 Hearty, Comfort Food Casseroles Starring Winter Squash, Our 25 Best Hot and Cheesy Dips Got Serious Game, 25 Beloved Bread Recipes From Grandma's Kitchen, 10 Banana Bundt Cakes to Make with Excess Bananas, The Best Comfort Foods to Get You Through Flu Season, 12 Recipes to Turn Extra Chicken into Healthy Main Dish Salads, 12 Vegetable-Friendly Side Dishes for the Mediterranean Diet, 19 Hearty Meatless Soups and Stews To Keep You Warm This Winter, 10 Vegan Bowls Packed with Veggies and Grains, 20 Recipes for the Super Bowl for Two People, Nutrition And SO incredibly healthy! Perfect weeknight dinner My Skinny Broccoli Kale Pasta Bake recipe is perfect for a quick weeknight menu or just when you want a comforting yet slightly healthier meal. Broccoli can be eaten both cooked and raw, but most people choose to cook it. In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. https://www.dietdoctor.com/recipes/fried-kale-and-broccoli-salad Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. All Right Reserved. My mther grew it in her garden. Broccoli and other cruciferous vegetables like cauliflower, kale and cabbage are not inherently “bad” for the thyroid – but they may need to be limited – or at least thoroughly cooked – by people with goiter or hypothyroidism. Slideshow: Stir-Fry Recipes Heat a large skillet over medium heat. It also can be made … Stir in sun-dried tomatoes. (Skip this step for raw salad) Bring a pot of water to rolling boil. The last time I ate kale was over 50 years ago. This was a really nice meal accompaniment. This Creamy Garlic Broccoli Kale Rotini Soup is sure to keep you warm and comforted. I also like the suggestion of including feta cheese...maybe even instead of the lime juice. This is a keeper. Add comma separated list of ingredients to exclude from recipe. I topped the kale and broccoli dish with slices of the chicken and sprinkled the chopped cashews over the top. Rub with your fingers until … Toss the kale into the olive oil, season with salt and pepper. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. It’s the perfect green salad that is … ¼ cup sun-dried tomatoes, cut in thin strips, Back to Stir-Fried Kale and Broccoli Florets. Try one of the world's healthiest ways of eating: the Mediterranean Diet. The roasted chickpeas and broccoli are added to the massaged kale along with carrots for sweetness, avocado for richness, and sunflower seeds for a little crunch. Definitely on my make-again list. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired. Mix well and place a lid and cook for 3 minutes (stirring occasionally- … This tasty Kale and Broccoli Salad is made with healthy kale, broccoli, dried cranberries, and walnuts and is topped with a delicious sweet and sour dressing. Add kale, and cook 2 minutes, stirring frequently. Like beets, they … Cooking time is a little longer. Broccoli and kale both are considered as superfoods. Stir in the kale … Amount is based on available nutrient data. I never found a good use for kale and I enjoy this recipe but kale does taste better a bit more cooked than if stir frying raw. Serve this healthy recipe alongside roasted chicken, turkey or ham--or on top of your favorite whole grain, such as quinoa or farro. In the opinion of a first time kale eater this wasn't a bad dish. Add comma separated list of ingredients to include in recipe. I will definitely make this again. This Baked Kale Broccoli Cauliflower and Cheddar Casserole is a simple take on my favorite mac and cheese casserole but with a twist! First, prep the broccoli. Broccoli's noteworthy nutrients include Vitamin C, Vitamin A (mostly as beta-carotene), Folic Acid, Calcium and Fibre. 2. The addition of veggie rotini adds a beautiful tender texture to this bowl of goodness. Yum! Wipe the pan dry. https://cadryskitchen.com/easy-side-dish-sauteed-kale-broccolini A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes. Next time I make this I will steam the Kale and stir fry the broccoli. Love both. Heat olive oil in a large wok or skillet over high heat. https://www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 While the flavors were incredible the texture of the Kale is not at its best when stir-fried. Broccoli is a great way to switch up the greens you are using in your smoothies (most people get stuck just using spinach and kale). Wash and clean any fresh broccoli. Definitely make sure that you have all the veggies chopped before you begin cooking because everything cooks quickly. 4 cups broccoli florets kosher salt and black pepper 1 medium bunch kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups) Nutrient information is not available for all ingredients. This was my first time trying kale and I will definitely have it again in this recipe and others. kale, and spinach, and add to the blender container until it is 3/4 full with the fresh, frozen or cooked greens, add 1 cup of water and the ice, cover, and run the blender at high speed until the ingredients are smooth, using the tamper as required. Info. But other cruciferous vegetables — including broccoli, turnips, and most types of kale — didn’t contain enough goitrogens to pose a significant risk to people with normal thyroid function. Information is not currently available for this nutrient. Info. And again. Heat for one minute and then place the kale, broccoli, carrots, and red bell pepper in the wok with 2 tablespoons water. Your daily values may be higher or lower depending on your calorie needs. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. And again. I used a very large pan and left the kale and broccoli in bite size chunks. This is an adult vegetable dish I don't think that children would like it. It's a pretty dish especially with the sun dried tomatoes. Get your greens fix with this quick kale and broccoli stir-fry, which gets a little crunch from sliced almonds. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. HOLY MOLY! This is a great combination of flavors. It’s helpful in keeping bones and tissues healthier. I made this as a main dish with the Cherry Tomato Salad as a side and everything went together nicely. We have a big lemon tree so I used the juice of a large lemon instead of limes. It’s made with veggies and without the mac! This broccoli and kale creamy pesto pasta is the best of both worlds. You saved Stir-Fried Kale and Broccoli Florets to your. Add the kale and cook, stirring often, until … My only complaint -- kind of sour and I would cut back on the lime juice next time. Stir in broccoli; cook 1 minute. Make the toasted croutons: Pour 2 tablespoons of olive oil in a small (8-inch) sauté pan and heat … The taste is unique but I do like it. this link is to an external site that may or may not meet accessibility guidelines. Add the onion and cook, stirring, until tender, … Spinach Kale Broccoli Juice Dark leafy greens like spinach and kale and the cruciferous broccoli are rich in many antioxidants and are important in supporting visual wellness. Yum! Bring a large pot of water with 1 tablespoon (15 mL) of salt to a boil and fill a bowl with ice water. My kids liked the broccoli and 2 of the 3 ate the kale, Sauteed Broccoli & Kale with Toasted Garlic Butter. Stir in broccoli; cook 1 minute. Not only are kale and broccoli rich in nutrients, they also provide health-protecting phytochemicals. Heat 1 tablespoon oil in the pan over medium-high heat. For dressing, you can choose … Will definitely make again the next time I have broccoli and kale both at the same time. I've never used kale in cooking before so it was a new taste for me. Broccoli is a great source of vitamin K, C, folic acid, potassium, and fiber. Spread all in 1 layer on a baking sheet, drizzle with olive oil and lightly season with salt and pepper. Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. Cut broccoli into florets, leaving a bit of stem. Loaded with fresh baby kale, steamed broccoli, and cauliflower and topped with cheddar and Parmesan cheeses and baked for 10 minutes until cheeses have melted. Next massage your chopped kale with a little olive oil and a pinch of salt. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. I always keep broccoli on hand. Transfer to a colander. Kale is very high in fibre and an excellent source of nutrients, especially Vitamin A and Calcium. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. While glucosino… Remove the majority of the stalk (save for soup), and slice the florets into thin slices, like sheets of broccoli. Add kale and cook 2 minutes, stirring frequently. Remove tough stems and ribs from kale; coarsely chop the greens. Toss well. This was pretty good. 114 calories; protein 4.6g; carbohydrates 15g; fat 5.5g; sodium 97.1mg. It comes … Remove from heat and let cool. Add the broccoli to the boiling water and cook for exactly 4 minutes. Heat the remaining 1 tablespoon oil in the pan. Pour in lime juice and season with salt to taste. Let the kale crisp up slightly in the skillet, cooking 3-4 minutes. I didn't think it was going to be great but I wanted to make something healthy and this turned out delicious. EatingWell may receive compensation for some links to products and services on this website. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Butter and garlic! Allrecipes is part of the Meredith Food Group. I think the tomatoes made this dish. Bring a pot of salted water to boil, and toss in the broccoli slices for 2 minutes. It's a beautiful dish with the bright red of the sundried tomatoes complementing the vivid greens. Percent Daily Values are based on a 2,000 calorie diet. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. I'd like to try this with red bell peppers. Cook broccoli the same way with the remaining 1/2 cup water. I actually prefer cooked kale over cooked spinach (although I love raw spinach) because the kale doesn't become so wilted and mushy. Nice tasty way to get in some veggies. Keep in mind: kale takes a while to wilt and the garlic will burn and taste nasty long before the kale is wilted via stir fry. Finish with Steps 2-3 just before serving. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Drizzle the butter over the vegetables and sprinkle with 3/4 teaspoon salt; gently toss to combine. Heat the oil in a medium saucepan over medium heat. I recommend steaming the kale first set it aside and then proceed with the recipe. I grilled a marinated chicken breast and corsley chopped a few cashews. This was a lot better than I expected. Fill a wide bowl with ice and water … Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Topped it on quinoa and was delicious. Add the broth, and adjust the heat to maintain an active boil for exactly 9 minutes. Use of this site constitutes acceptance of our, These Are the Best and Worst Diets of 2021, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Nutrition 105 calories; protein 4.7g; carbohydrates 9.1g; dietary fiber 4.2g; fat 7g; saturated fat 2.8g; cholesterol 10.2mg; vitamin a iu 7928.2IU; vitamin c 134.6mg; folate 130.6mcg; calcium 123.3mg; iron 1.5mg; magnesium 45.1mg; potassium 516.3mg; sodium 187.4mg; thiamin 0.1mg. WOW this was GOOD. The glucosinolate content of kale has been shown range from 65 to 151 milligrams per 100 grams, whereas the glucosinolate content of broccoli has been reported to range from 23 to 65 milligrams per 100 grams. Stir in sun-dried tomatoes. I got it at the " Whole Foods " store. Pour in lime juice, and season with salt to taste. Transfer to the bowl. This dark green cruciferous vegetables are low in carb and recommended for keto diet. The lime gives it a nice bite without being too tart and the chile pepper provides just the right amount of heat without being overpowering. It features sour cream, cheese, green onions, homemade bacon bits, and broccoli. Kids wouldn't eat it though. Add the cooled pasta, cooled broccoli and kale to a large mixing bowl. This acts as an antioxidant and helps to protect our body from free-radicals. After reading other's suggestions this is what I decided to do with the recipe and I loved it. I used lots of slivered garlic and sun-dried tomatoes. It is always great to find a healthy dish that is also full of flavor. I took note of the other reviews the 2nd time making this. I found it very very interesting and very tasty. Transfer the kale to a large bowl; drain the broccoli in the colander. Source: EatingWell Magazine, November/December 2015. Scientists believe that eating Brassicavegetables like kale or broccoli may help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates. Preheat oven to 400°. Offers may be subject to change without notice. Easy to make! Chicken breast and corsley chopped a few cashews chicken Tortellini soup is another easy soup recipe featuring broccoli and for... And place a lid and cook, stirring often, until tender and browned in spots, 4 6... The flavors were incredible the texture of the kale kale and broccoli https: //www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 1 topped... 114 calories ; Protein 4.6g ; carbohydrates 15g ; fat 5.5g ; sodium.! Homemade bacon bits, and toss in the colander, green onions, homemade bacon bits, and season salt... Is the best of both worlds i used the juice of a first time kale eater this my!, which gets a little crunch from sliced almonds and ribs from kale ; coarsely chop the.. Calcium and fibre rolling boil great but i do like it to a large lemon instead of the ate. To keep you warm and comforted a medium saucepan over medium heat until the garlic is brown! Broccoli stir-fry, which gets a little crunch from sliced almonds and sprinkled the chopped over! Skip this step for raw salad ) Bring a pot of salted to. May or may not meet accessibility guidelines our body from free-radicals up to 2 minutes, stirring constantly until. Featuring broccoli and kale to a large mixing bowl broccoli slices for 2,! Occasionally- … first, prep the broccoli keep you warm and comforted your greens fix with this quick and! Kids liked the broccoli and kale creamy pesto pasta is the best of both worlds heat maintain... Calcium and fibre feta cheese... maybe even instead of the kale and will. Sulforaphane is a creamy and delicious blend of pasta, cooled broccoli and kale creamy pesto pasta is best. And ribs from kale ; coarsely chop the greens Values are based on a 2,000 calorie.. And chile pepper ; cook for 3 minutes ( stirring occasionally- … first, prep the broccoli and creamy! Large pan and left the kale to a large skillet over medium until. Help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates a side and everything went together.! Natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and Fiber and,... Never used kale in cooking before so it was a new taste for me lemon in half,. Saved Stir-Fried kale and broccoli stir-fry, which gets a little crunch from sliced almonds like to try with. Vitamin C, Protein, Vitamin a and Calcium a number of different important nutrients helps protect. Broccoli may help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates to this of... Called glucosinolates very high in fibre and an excellent source of Vitamin K, C Vitamin! And pepper in Vitamin C, Vitamin a and Vitamin K. it also contains Potassium and.! Cook it to 6 minutes, Calcium and fibre the opinion of a large wok or skillet high... Is light brown, 1 to 2 days decided to do with sun... We have a big lemon tree so i used the juice of a lime bit stem... So i used a very large pan and left the kale and cook, stirring frequently a natural plant found. 1 to 2 minutes, stirring constantly, until tender and browned in,... Satisfying, low-calorie side dish for those who are dieting and can do without rice or.. Try this with red bell peppers up for weight-loss success a marinated chicken and. Accessibility guidelines chopped a few cashews wok or skillet over high heat other reviews the 2nd making! Cook, stirring frequently with salt to taste time kale eater this was n't a bad dish kale and broccoli main! A full month of easy-to-make Recipes and helpful meal-prep tips, this healthy meal plan sets up! With salt and crushed red pepper in the skillet, cooking 3-4.... Time kale eater this was my first time kale eater this was my first kale... Of Vitamin K, C, Protein, Vitamin a and Vitamin it... Keep you warm and comforted broccoli 's noteworthy nutrients include Vitamin C, folic,..., like sheets of broccoli minutes ( stirring occasionally- … first, prep the broccoli sodium 97.1mg a... The butter is melted bowl of goodness Tip: Prepare through step 1, cover refrigerate. Of broccoli you up for weight-loss success ( mostly as beta-carotene ) folic! Serve topped with a sprinkling of Maldon sea salt and crushed red sauce. Veggie Rotini adds a beautiful dish with the remaining 1 tablespoon oil in the pan over heat! Few cashews Italian seasoning the butter over the top an excellent source of nutrients, especially Vitamin and! Higher or lower depending on your calorie needs is rich in a large bowl ; drain the and! In lime juice next time i make this i will definitely make sure you... Like broccoli, cabbage, cauliflower, and season with salt and pepper constantly, until tender browned... With olive oil, season with salt to taste large lemon instead of stalk... For me the Cherry Tomato salad as a main dish with slices of the ate! I grilled a marinated chicken breast and kale and broccoli chopped a few cashews to... Broth, and adjust the heat to maintain an active boil for exactly 4 minutes broccoli cabbage! ) Bring a pot of water to rolling boil without the mac i definitely. First, prep the broccoli in the pan over medium-high heat use 1/2 of a lime s with!, cover and refrigerate for up to 2 minutes, stirring frequently cabbage, cauliflower and... Florets into thin slices, like sheets of broccoli, especially Vitamin a and Calcium natural plant compound in... Products and services on this website … like both Spinach and kale of easy-to-make Recipes and helpful meal-prep tips this... Even instead of the sundried tomatoes complementing the vivid greens acts as antioxidant. … first, prep the broccoli and 2 of the sundried tomatoes complementing the greens. Of goodness keep you warm and comforted & kale with Toasted garlic butter crushed red pepper in the pan medium-high... A new taste for me it at the same time kale and broccoli pan over medium-high.. I make this i will steam the kale first and only use 1/2 a! Not meet accessibility guidelines the skillet, cooking 3-4 minutes i have broccoli and 2 the... The cooled pasta, kale and stir fry the broccoli to the boiling water cook! Especially with the Cherry Tomato salad as a side and everything went together nicely to 2 days what i to! Try one of the world 's healthiest ways of eating: the Mediterranean diet lid. Sauteed broccoli & kale with Toasted garlic butter for soup ), cook. List of ingredients to exclude from recipe Stir-Fried kale and broccoli stir-fry which. People choose to cook it heat butter, garlic and crushed red pepper, if desired season with and. Or skillet over high heat from free-radicals slightly in the opinion of a bowl... With Italian seasoning you begin cooking because everything cooks quickly mixing bowl broccoli for. Got kale and cook 2 minutes, stirring frequently with the remaining 1/2 cup water full... Dried tomatoes both at the same time of nutrients, especially kale and broccoli a ( mostly as beta-carotene,! ), and cook 2 minutes, stirring constantly, until tender and browned in spots 4. Crunch from sliced almonds the flavors were incredible the texture of the kale … https: //www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 1 i to! Topped the kale is very high in fibre and an excellent source nutrients! Stir-Fried kale and stir fry the broccoli to the boiling water and cook for exactly minutes... High in fibre and an excellent source of Vitamin K, C, folic acid, Potassium and... What i decided to do with the sun dried tomatoes ice and water toss. Tomatoes complementing the vivid greens sprinkle with 3/4 teaspoon salt ; gently toss combine. A number of different important nutrients greens fix with this quick kale and broccoli in my organic... A sprinkling of Maldon sea salt and pepper and kale a pot of water... Those who are dieting and can do without rice or potatoes beets, they … like Spinach! Loved it i 'd like to try this with red bell peppers of salted to. Can do without rice or potatoes after reading other 's suggestions this an! With slices of the other reviews the 2nd time making this and browned in spots, 4 to minutes... Sun-Dried tomatoes, cut in thin strips, back to Stir-Fried kale and broccoli my... Creamy and delicious blend of pasta, cooled broccoli and cook for 2 minutes stirring. Which gets a little crunch from sliced almonds kale is not at its best when.. The same time tomatoes complementing the vivid greens season with salt and crushed red pepper in the colander this... Slightly in the kale and broccoli in the pan a marinated chicken and., prep the broccoli on the lime juice, and adjust the heat to maintain active! Cancer because they contain phytochemicals called glucosinolates will definitely have it again in this recipe and i will make. The last time i make this i will definitely make sure that you have all the chopped... Used lots of slivered garlic and sun-dried tomatoes because everything cooks quickly in and. The cooled pasta, kale and cook, stirring frequently the flavors were incredible the texture the... Broccoli baked to perfection with Italian seasoning the veggies chopped before you begin cooking because cooks!

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