One, cold purple kale
Materials: purple kale half, fresh cucumber a salt, white vinegar, sesame oil
Practice
1. purple kale removed from the outside of the dry skin, washed and shredded.
2. Cucumber pricked and washed, shaved (self-grown without pesticides, do not need to peel).
3. Kale marinated with salt for 5 minutes, strain the soup.
4. Pour the cucumber and kale into a large pot, add sesame oil, white vinegar and mix well to plate.
Two, collard greens leeks potato puree
After adding collard greens and leeks, ordinary mashed potatoes suddenly increased many healthful antioxidants, such as beta-carotene, anthocyanin and vitamin C, etc., but also more delicious, more nutritious.
Ingredients: 910g yellow potatoes (YukonGold), unpeeled, cut into 4 pieces, 2 cans of low-sodium, zero-fat chicken broth (about 410g per can), plus additional water if necessary, 450g leeks, cleaned and shredded, 240ml low-fat (1%) milk, 3 cloves of garlic, crushed, 1 bay leaf, 450g collard greens (cabbage), shredded. For the potatoes, remove the core and shred, 1/4 teaspoon ground nutmeg, 1/4 teaspoon salt, 1/4 teaspoon white pepper, 2 tablespoons unsalted butter, 1/4 cup finely chopped scallions
How to make it
1. In a large saucepan, pour in the chicken broth and water, add the potatoes, and simmer for 20 to 25 minutes or until they are cooked and tender.
2. Meanwhile, in a separate saucepan, add leeks, milk, garlic and bay leaves. Cover and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, until leeks are tender. Remove the leeks and garlic, drain, pour out the milk and set aside. The bay leaf can be discarded.
3. Add the collard greens and 60 ml of cold water to the saucepan. Cover and cook gently over low heat for 10 to 15 minutes, until vegetables are tender. Remove from the heat, drain, squeeze the leaves and chop.
4. Drain the potatoes and place in a large bowl with the milk and garlic. Mash potatoes, then toss with chives, collard greens, nutmeg powder, salt, pepper and cream. Sprinkle with fine parsnips to taste.
Three: Italian Purple Kale Risotto
Nutritional Supplement Station: 15g fat, 11g protein, 53g carbs, 1,628 kilojoules calories (389 kcal).
Ingredients:300g purple kale (finely shredded), 250g Italian rice (Risotto), 1 tablespoon (15ml) olive oil, 200ml white wine, 100g bacon (finely chopped), 1/2 onion (finely chopped), 800ml water, 30g mascarpone cheese, 1/2 teaspoon (3g) salt, 1/3 teaspoon (2g) white pepper
How to do it
Heat the olive oil in a pan over a medium heat, when hot add the chopped onion and bacon and sauté for 2 minutes, then add the shredded purple kale and sauté for 5 minutes.
Add the Italian rice to the pan and sauté for 2 minutes, squirt in the white wine, then take 70ml of the water and pour it into the pan and heat over a medium heat for about 20 minutes, stirring constantly with a spoon.
When the water in the pan dries up, pour in another 70ml of water and so on until the rice is cooked.
Add the mascarpone cheese and season with salt and white pepper.
Tips
EdamCheese:
Produced in Holland, this cheese is made from cow's milk and is flat and round in shape, with a reddish wax rind on the outside. Red Wave cheese has a delicate, elastic texture and a mild odor. It is one of the most representative cheeses of the Netherlands.
Four, purple kale cucumber bacon salad
Materials: purple kale (half), cucumber (a), bacon (a few slices), Thousand Island dressing, yogurt
Practice
1, purple kale, cucumber washed, cucumber peeled;
2, purple kale torn into small slices with the hands, or julienne; cucumber cut into small dice;
3, Toss both veggies with a good amount of Thousand Island dressing and yogurt (about two or three tablespoons of each); mix them together and let them cool in the fridge for 15-20 minutes; p.s. Most of the boxed yogurts sold in supermarkets contain sugar, so those who don't like sweetness can use less at their discretion.
4. Tear the bacon into small slices and fry or grill; sprinkle on top of the vegetable salad .
5. , collard greens stewed apples
The antioxidants in collard greens are particularly effective in combating diseases caused by hormones (hormones), such as breast cancer.
Ingredients: 2 tablespoons vegetable oil, 1 small onion, finely chopped, 3/4 teaspoon kudzu (carawayseed), 450 grams of kale (kohlrabi, broccoli), trimmed and shredded (about 61/2 cups), 1 tablespoon rice wine vinegar or apple cider vinegar1 teaspoon salt1/2 teaspoon, 2 small, crisp, red apples, cored and diced, 1 teaspoon honey, 2 tablespoons finely chopped walnuts, toasted spices ( Optional)
How to do it
1. Heat oil in a pan over medium heat. Add the onion and kudzu and saute for 5 minutes, until the onion is soft.
2. Add kale, vinegar and salt; cover and cook for 4 minutes, until vegetables are tender. Remove the lid, add the apples and honey, and turn up the heat to high and continue cooking for 4 to 6 minutes, stirring occasionally. Cook until the apples are crisp-tender and the sauce is almost reduced. Plate and sprinkle with walnuts (if using) and serve.
I hope this helps!