Saturday, February 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Vegan Creamed Kale - 23.1g Carbs, 3.7g Fiber, 0.7g Sugar


Vegan Creamed Kale - 23.1g Carbs, 3.7g Fiber, 0.7g Sugar

We took a traditional Thanksgiving side dish – creamed spinach – and changed things up a bit. Instead of spinach, our version uses kale to add even more the flavor and nutrients.

12 cups fresh kale (we used a mix of curly and dino)
1 cup plain gluten-free soy milk or almond milk, unsweetened
2 tsp orange zest, finely grated
2 tsp lemon zest, finely grated
2 tsp coconut oil
1/2 cup yellow onion, minced
Pinch nutmeg
Sea salt, to taste
Remove kale leaves from stems and steam with a few tablespoons of water until just wilted. Squeeze out excess water and coarsely chop.

Place almond milk or soy milk, orange zest and lemon zest in a small saucepan and bring to a boil. Simmer, stirring frequently, until reduced by half.

Heat coconut oil over medium heat in saute pan and add onion. Cook until onion is translucent. Add kale and cook until most of liquid has evaporated.

Add reduced almond milk/soy milk to kale and cook until thickened, stirring occasionally. Season with a pinch of nutmeg and sea salt to taste.

Nutrition From: // Using coconut oil, plain almond milk.
Servings: 4
Serving Size: 81 g
Nutrition pr Serving: 136 Calories, 29 Calories from Fat, 3.2g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 184mg Sodium, 1027mg Potassium, 23.1g Total Carbs, 3.7g Dietary Fiber, 0.7g Sugars, 6.4g Protein
Vitamin A: 618% - Vitamin C: 408% - Calcium 28% - Iron 19%

Nutrition Grade: A

Good points:
No cholesterol
Low in sugar
Very high in calcium
High in dietary fiber
High in iron
Very high in manganese
High in magnesium
Very high in potassium
High in riboflavin
High in thiamin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C


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