Homemade Ice Pops

The May long-weekend is the official kick-off of summer.

There are many summer foods that I love. Spot prawn festival, fresh berries, and the resurgence of homemade ice pops (also called popsicles or paletas). Growing up in the suburbs n the late 1970s and 1980s, I remember these being made from re-constituted concentrated orange juice. So part of me loves how far these have come and part of me laughs at how lucky kids are these days.

But hey, don’t just feed these to kids, they are delicious snacks for adults too!

You can find ice-pop molds everywhere - from cheap plastic molds at the local dollar store to stainless steel mold at kitchen supply and environmentally friendly shops. But don’t delay shopping, stores have been running out of them the last few years.

Feel free to experiment with all of your favourite fruits and veggies. Here are a few recipes to get you started.

Directions:

All the steps are the same:

1. Combine ingredients in a blender.
2. Blend until smooth.
3. Pour into the ice-pop molds.
4. Freeze.
5. ENJOY!   

Blueberry-Kale

Inspired by: Oh My Veggies

Ingredients:

1 cup frozen blueberries

1 cup kale leaves (ideally baby kale leaves)

2 cups purple grape juice or coconut water

Directions:

You really need to blend this recipe well, otherwise the kale pieces are quite big which I found unpleasant (and I love kale). The kale is never truly hidden in these, but when well-blended, it’s an enjoyable part of their texture. When made with the purple grape juice they have a more intense, sweeter flavor.  

Kristen Yarker, MSc, RD

Speaker. Writer. Dietitian.

Experience the pleasure (and ENERGY) of healthy eating!

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Roasted Yam, Quinoa, and Mixed Greens Salad

Featured on Calgary's CTV morning show with our very own Brigitte
Check it out!

Adapted from Eat Yourself Skinny!

Ingredients:

2 medium Yams, peeled and cubed (can also use sweet potatoes)
1 Tbsp Olive Oil
1 tsp. Garlic Powder
1/2 tsp. Onion Powder
1/2 tsp. Oregano
1/2 tsp. Spice Sanctuary's Ground Red Chili Powder
1/2 cup uncooked quinoa
2 cups mixed greens (Kale is also great for this salad)

Optional:
1/4 cup dried cranberries/raisins/sunflower seeds/whatever you feel like!

Salad Dressing:

2 Tbsp Apple Cider Vinegar
2 Tbsp Olive Oil
1 tsp. minced shallots
1 1/2 Tbsp honey

Directions:

1. Preheat oven to 425 degrees F.

2. Rinse and peel yams, chopping them into 1/4 inch cubes. Toss with olive oil, garlic powder, oregano and chili powder until completely coated.

3. Spread out cubes evenly onto a baking sheet and roast for about 30 minutes, flipping them once.

4. While the yams are baking, cook the quinoa in a rice cooker (quinoa has the same exact water ratio as rice, so just check your cooker's water requirements and go!). Once quinoa is done, stir to fluff it up and allow it to cool for about 5 minutes.

5. In a large bowl, combine greens and quinoa.

6. Mince your shallots, then in a smaller bowl mix together dressing ingredients and toss with the greens and quinoa

7. Gently fold in the sweet potato cubes, then sprinkle your dried fruit or seeds on top for presentation.

Our top 6 Healthy Office Snacks

Having healthy snacks in your office can sometimes be challenging. At Green Earth Organics we are very lucky to have access to so many healthy and delicious snacks through the day. That is why we've made a list of our Top 6 Healthy Office Snacks! Enjoy!


1. Oranges -
Smooth, thin skin encases sweet, juicy fruit with a deliciously tart taste. Cut in small wedges and sink your teeth into the tender, silky flesh.






2. Apples -
Apples have a high antioxidant concentration. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity.







3. Bananas -
The banana is an anytime, year-round snack. Slice them onto cereal or fold into a fruit salad.






4. Dried Fruit -
Dried fruit has a long tradition and is a great snack that will boost your energy levels with its sweet taste, nutritive value, and long shelf life.

5. Crackers and cheese -
Cheese and crackers can provide a source of healthy carbohydrates and protein that will get you going till the end of the day.












6. Granola Bars -
Instead of a loose, breakfast cereal consistency, granola bars are pressed and baked into a bar shape, resulting in the production of a more convenient snack. Nature’s Path has delicious flavours that will melt in your mouth.

Crustless Quinoa & Greens Quiche

INGREDIENTS

1/2 cup quinoa
1 cup water
2 Tbsp extra virgin olive oil
1 onion, thinly sliced
1 bunch cooking greens (kale, chard, spinach, dandelion greens, collard greens, etc), stems removed and cut into ribbons
2 cloves garlic, minced
1/2 cup shredded cheddar cheese
3 oz cream cheese or plain chevre, cubed
4 eggs
Sea salt and ground pepper, to taste

DIRECTIONS

Preheat the oven to 350 degrees Fahrenheit.

Grease a 9-inch pie plate with either butter or extra virgin olive oil.

Use a fine sieve to rinse the quinoa. In a saucepan, combine the water and quinoa. Cover, bring to a boil, and then reduce heat to a simmer. Cook until all the water is absorbed and the quinoa is tender, about twenty minutes. Fluff and set aside.
   
In the meantime, heat a large frying pan over medium heat. Add the olive oil. When the oil is hot but not smoking, add the onions. Cook, stirring frequently, until the onions are soft and browned.

With the stove still on, scrap the onions in to a large mixing bowl and set aside, and then add the greens to the hot frying pan. Still on medium heat, cook until the greens are wilted and bright green, about two minutes.

Allow the greens to cool and then squeeze out any extra liquid using a sieve or a clean dish towel.

Add the greens, quinoa, garlic, cheddar, and cream cheese to the mixing bowl already containing the onions. Mix well until evently combined.

In a small bowl, whisk the eggs. Add to the veggie and cheese mixture, and then stir until well combined. Add salt and pepper.

Pour the mixture in to the prepared pie plate. Bake for about 45 minutes, until the top is golden and the quiche has started to pull away from the edge of the pie plate.

Serve hot or at room temperature.

Mashed Sweet Potatoes With Goat Cheese and Kale

INGREDIENTS

2 lbs sweet potatoes or yams, peeled and cubed
1 Tbsp lemon juice
1 cup milk
4 cups kale, chopped
4 oz goat cheese
1 tsp sea salt
1/2 tsp black pepper

DIRECTIONS

Boil sweet potatoes or yams uncovered in a large pot for 15 minutes or until very soft. Drain and set aside.

Place one tablespoon of lemon juice in a one cup measuring cup, add milk to measure one cup and let sit for 5 minutes. 

In the same pot that the sweet potatoes or yams were boiled in, add the kale, goat cheese, and milk mixture and bring to a boil. Reduce the heat and simmer until the kale just wilts. Add salt and pepper and turn heat off. Add the cooked sweet potatoes to the mixture of kale, goat cheese, and milk. Mash together. 

Serves 6.

Tomato Stewed Eggplant with White Beans & Kale

INGREDIENTS

3 cups kale, chopped
4 Tbsp of extra virgin olive oil
1 onion, diced
2 garlic cloves, diced
1/2 tsp red chili flakes (optional)
1 eggplant, cubed
2 cups tomatoes, canned
2 Tbsp oregano, fresh or dried
1 can cannellini beans, drained and rinsed
1 Tbsp red or white wine vinegar
Sea salt and pepper, to taste

DIRECTIONS

Steam the kale lightly until it is bright green and softened (about 5 minutes) and set aside.

In a heavy pot, heat 2 tablespoons of the olive oil over medium heat. Add in onion and cook until soft.  Add in garlic and optional chili flakes.  Cook for 2 to 3 minutes.  Add another 2 tablespoons of olive oil, bring the heat up slightly and add eggplant. Stir well for 3 to 5 minutes.  Add tomatoes, kale, and oregano. Cook for 12 to 15 until eggplant is soft, but not mushy.  Add in beans and vinegar and stir together. Add salt and pepper to taste.

Serves 4 to 6.

Poor Kale

Ah, poor unappreciated kale! Like many dark leafy greens, its health benefits are fairly well known, but it is often thought to be difficult to prepare or not very tasty. Some do find kale to be a bit bitter or too chewy, but with proper preparation, it can be delicious and makes an easy nutrient-rich addition to a meal.

Kale is a cruciferous vegetable, part of the Brassicaceae family of vegetables, like cauliflower and broccoli. Kale is actually a form of cabbage, more closely related to wild cabbage than to most domesticated forms. Kale is very high in beta carotene, vitamin K, vitamin C (one cup has the same amount as an orange), lutein, and some calcium. It doesn't contain oxalic acid, which prevents the body from absorbing calcium, unlike chard and spinach. It also contains sulforaphane, a chemical with anti-cancer properties. This is most accessible when the kale is chopped or minced; boiling will decrease the amount of sulforaphane, but other cooking methods do not result in significant loss. Researchers have identified over 45 different flavonoids in kale, including kaempferol and quercetin, with antioxidant and anti-inflammatory benefits.

Kale is a versatile vegetable, and it has been popular around the world: in China, Taiwan, and Vietnam, it is often stir-fried with beef; in the Netherlands, Ireland, and Germany, it is used in traditional dishes that often also use potatoes and sausages; in Portugal, it is part of a traditional soup; in East Africa, it is used in stew; and in Japan, kale juice is a popular dietary supplement. In Scotland, if someone is too ill to eat, that person is "off one's kail".

Kale will keep slightly better than other greens, such as spinach, but its flavour will get stronger as it sits around. To get the longest shelf life out of your kale, place unwashed kale in a plastic bag and keep it in the vegetable crisper of your refrigerator. It should last up to a week this way. If you prefer to freeze it, wash and dry the kale well, then mince or chop it. Seal in a plastic bag, pressing out as much of the air as possible. Minced, frozen kale can be used just like raw kale since it thaws almost instantly. Some people find that kale tastes sweeter after it has been frozen.

When you are ready to use it, swish the kale in a bowl of cold water to remove any grit and dirt. Change the water a few times for very dirty leaves. Trim or break off any tough stems. If you are using the kale right away, you won't have to dry it, as the residual water will help them wilt as they cook. Some people prefer to cut any thick ribs out of the center of the leaves, but I prefer to just chop those parts up and use them too for texture and to reduce waste. A Green Earth Organics member and I were commiserating about how this wonderful vegetable is often left out when people are choosing their bin contents, so she shared with me her easy preparation method:  

We like to keep it pretty simple and just warm some ghee or EVOO [extra virgin olive oil] in the pan, throw in some garlic for a minute, then add the chopped kale and toss for a few minutes until it softens and greens. Then at the end I add some balsamic vinegar for the last minute or so and it's done. It also works well to add mushrooms. - Taryn in Vancouver.

This sort of keep-it-simple method makes kale easy to use as a side dish for a wide variety of meals and makes it an ideal item to have on hand for quickly assembling a meal. Green Earth Organics does have a few kale recipes on hand, ranging from fairly complex dishes like a chickpea and kale curry with homemade paneer to the very simple and easy like kale chips. You can also incorporate minced kale into recipes you already have, such as pasta sauces, soups, and stews. Add cooked minced kale to wraps and scrambled eggs and raw minced kale to salads and fruit smoothies. Kale can also be used in many collard green recipes.

If you want to develop your own kale recipes, kale goes well with aged hard cheeses, smokey flavours (including smoked cheddar and smoked tofu), corn and polenta, curry, lemon, garlic, onion, vinegar, and hot sauce. Non-vegetarians might want to explore combining it with ham, bacon, or smoked turkey.

If you have another favourite way of getting this healthy green into your diet, please let us know!

Chickpea and Kale with Homemade Paneer

This easy Indian dish features fresh, homemade cheese.

Homademade Paneer

INGREDIENTS

8 cups homogenized milk
1 cinnamon stick (optional)
1/4 cup lemon juice

DIRECTIONS

In a large heavy-bottomed pot, heat milk and cinnamon stick (if using) over medium-high heat. Bring to boil, stirring frequently. As milk starts to boil, stir in lemon juice. Remove from heat. Let stand 15 minutes. Remove cinnamon stick and discard.

Meanwhile, line a sieve with a triple layer of cheesecloth. Set over a large bowl. Pour curdled milk into sieve, saving the liquid - the whey - for cooking. Gather up edges of cheesecloth around curds to make a snug pouch. Twist and tie closed with long piece of string. Use other end of string to hang pouch over the sink or a bowl. Let drip, gently squeezing occasionally to drain off excess liquid, for at least 2 hours or until well drained.

Untie bundle but keep wrapped. Place on a plate. Put another plate on top and then a heavy weight (such as a large pot of water) and let sit for another 2 to 4 hours or until flattened to a firm 5" diameter disk, about 3/4" thick.

Pat dry, remove cheese from cheesecloth and cut into 1" squares. Paneer can be kept, covered and refrigerated, for up to 3 days.

Chickpea and Kale Paneer

INGREDIENTS

1 Tbsp extra virgin olive oil vegetable oil
1 Tbsp butter
1 batch Homemade Paneer (recipe above) or some extra firm tofu, cubed
1/4 tsp cumin
Sea salt, to taste
4 cloves garlic, minced
1 Tbsp minced fresh ginger
1 Tbsp bottled curry paste
6 cups kale, trimmed and coarsely chopped
2 cups whey (leftover from making paneer) or diluted vegetable broth
1 can chick peas, drained and rinsed
1 cup tomato sauce
2 tsp packed brown sugar
1/2 tsp sea salt
1/2 cup chopped cilantro (optional)
2 green onions, chopped (optional)
Plain Yogurt (optional)
Warmed tortillas (or another flat bread), or hot rice (optional)

DIRECTIONS

In large non-stick skillet, heat oil and butter over medium-high heat. Add paneer. Season with cumin and salt to taste. Cook for 3-5 minutes, turning often until golden brown all over. With slotted spoon, transfer to plate.

Reduce heat to medium. Add garlic, ginger, and curry paste to pan. Cook, stirring, for 30 seconds. Stir in kale. Cook, stirring, for 1 minute.

Pour in whey and bring to boil. Reduce heat and simmer for about 10 minutes or until kale is almost tender (most of whey will evaporate).

Stir in chick peas, tomato sauce, sugar, and 1/2 tsp salt. With potato masher, coarsely mash about two-thirds of the chickpeas. Add paneer, gently spooning kale mixture over top to smother cubes.

Return to simmer and cook, covered, for about 5 minutes or until kale is tender and paneer is heated through. Sprinkle with cilantro and green onions if using. Serve immediately, either topped with yogurt to taste, wrapped in warmed tortillas, or over rice.

Kale Chips

INGREDIENTS

4-5 kale leaves, trimmed of their stems
1 Tbsp red wine vinegar
1 Tbsp extra virgin olive oil
Dried herbs and spices of your choice

DIRECTIONS

Wash the leaves, shake off excess water, tear the leaves into "chip size" pieces. A leaf the size of your palm would make 2-3 pieces.

Put all leaves into a large bowl. Add the red wine vinegar and olive oil to the leaves. Next sprinkle with dried herbs or spices of your choice. Thoroughly mix and coat the leaves evenly.

Spread the kale leaves in a single layer on a large cookie sheet. You may want to spray a bit of additional olive oil on the cookie sheet to keep the leaves from sticking to the cookie sheet.

Bake the kale leaves in a 350 degree oven until the leaves get crisp. They will wilt at first but then start to crisp up. The color of the kale leaves will darken from a bright green to a deeper green.

Turn them with a spatula after about 10 minutes and continue to bake them for 10-20 minutes longer. Check often at the 15 and 20 minute marks to make sure they do not burn.

Serve right away or at room temperature.

About White Kale

FLAVOUR

Kale is usually totally green, but white kale produces contrasting white midribs within its frilly green leaves. Rather strong flavoured and chewy, its taste is reminiscent of cabbage. Cooked white kale has a delicate texture.

NUTRITION

Kale is an excellent source of folic acid, vitamin A, and vitamin C, and it is also a fair source of calcium and iron. It is low in calories, with one cup of cooked kale containing only about 40 calories.

USE

To prepare kale, cut off and discard the stems. If they are thick even up the leaf, fold the leaves in half and rip the stems out. Wash kale thoroughly, as dirt can get caught in the curly leaves. The easiest way to do this is to submerge the greens in a large bowl of lukewarm water, swishing to dislodge sand or dirt. Lift the leaves from the water, allowing the dirt to remain on the bottom of the bowl. For most applications, there's no need to dry the leaves, as the water on them will help them wilt as they cook.

Cook any way you would any other colour of kale, such as steaming until crisp-tender, stir-frying with garlic and/or ginger, or sautéing in butter or oil. Depending on your preference, you may want to cook it only until crunchy-tender or until very soft. Kale is also an excellent addition to soups like potato, barley, or bean, or try adding it to calzones or pizzas. Blanching it mellows the flavour.

Like most greens, kale is mostly water, so it will shrink a lot when cooked.

Kale's flavour affinities include aged cheese, bacon, corn, cornbread, curry, garlic, ham, hot sauce, lemon, onion, salt pork, smoked turkey, and vinegar.

GROWTH

Maturing about sixty-two days after planting, the kale leaves lose chlorophyll after several days when nighttime temperatures drop below fifty degrees Fahrenheit. The loss of chlorophyll results in this white kale variety. It usually takes two to four weeks for the plants to develop their whitest white.

Kid-Friendly Crispy Kale

Although the kale is roasted, not fried, it becomes crispy and salty, almost like french fries.

INGREDIENTS

6-8 cups chopped fresh kale, hard stems removed
2 Tbsp extra virgin olive oil
1 tsp apple cider vinegar
1/2 tsp sea salt

DIRECTIONS

Place a rack on the lowest shelf of your oven. Preheat oven to 350 degrees F.

Drizzle chopped kale with olive oil and apple cider vinegar. Toss to coat completely. Spread on a sturdy baking sheet and bake for 10 minutes.

Remove from oven and stir, then bake another 8 to 12 minutes or until kale is crispy. It should be just lightly browned and crispy to the touch.

If the kale still bends, rather than crackles, when you touch it, it isn't done yet. Return it to the oven and cook until crispy. Turn down the heat if it is getting too brown.

Remove from oven, sprinkle with sea salt, and serve hot.

Kale with Red Onions and Feta

INGREDIENTS

1 lb kale, washed & stems discarded
1 tsp extra virgin olive oil
1 cup red onion, sliced
3 garlic cloves, minced
Sea salt & black pepper
1/3 cup vegetable broth
1/4 cup feta cheese, crumbled

DIRECTIONS

Bring a large pot of water to a boil. Put in the kale and cook 2 minutes (it should be bright green); drain immediately and rinse well under cold water. Coarsely chop the kale.

Heat the oil, add the garlic, onions, and about 1 Tbsp of water. Cook for about 4 minutes, until the onions are clear and the garlic is golden.

Add the kale, salt, pepper, half of the feta cheese, and the broth. Stir and heat through.

Crumble the remaining feta cheese over the veggies just before serving.

Lemon Kale with Chickpeas

INGREDIENTS

3 Tbsp extra virgin olive oil
1 onion, finely chopped
2 cloves garlic, thinly sliced
1/4 tsp each sea salt and black pepper
10 cups packed chopped kale
1 tsp grated lemon rind
1 cup canned chickpeas, drained and rinsed
1 Tbsp lemon juice

DIRECTIONS

In large shallow Dutch oven, heat 2 Tbsp of the oil over medium heat; cook onion, garlic, salt and pepper for about 4 minutes or until softened.

Stir in kale and lemon rind; cook, stirring, for about 2 minutes or until slightly wilted. Pour in 3/4 cup water; cover and cook, stirring occasionally, for about 15 minutes or until kale is tender.

Stir in chickpeas and lemon juice; cook over medium-high heat for about 2 minutes or until no liquid remains. Drizzle with remaining oil.

Kale and Cauliflower Soup

INGREDIENTS

1/2 cup diced onions
1 Tbsp minced garlic
1 1/2 tsp extra virgin olive oil
1/2 cup white wine
1 regular size cauliflower, chopped into pieces
3 1/2 cups of vegetable stock (can use vegetable bouillon cubes)
1 cup of kale, thinly sliced & lightly packed
Fresh tarragon, sea salt, and black pepper to taste

DIRECTIONS

Heat oil in pot and add onions and garlic. Cook until translucent. Add wine and cook until wine is reduced by about half.

Add cauliflower and stock to the pot and bring to a boil. Reduce heat to medium-low and cook for about 15 to 20 minutes until cauliflower is soft (not mushy). Poke with a fork and it should go through easily but the cauliflower should not fall apart.

Add kale and cook another 5 minutes on low heat. Remove from heat then blend/puree. Add tarragon, salt, and pepper to taste.

Sprinkle with extra tarragon when serving.