Golden Flax Meal and Walnuts add Interest

The flour base is my usual almond and coconut flour with the addition of some golden flax meal. I wanted my pumpkin bread to be a bit denser than my usual recipe. I  went back and forth in my mind between pecans and walnuts and I chose walnuts for that very specific memory from childhood. I  think it was the right choice, but you could certainly go with pecans.

Tips for Making Keto Pumpkin Bread

• Do a spice taste test by microwaving a teaspoon of batter. Adjust to your taste.
• Use parchment paper, as high protein flours like nut flours tend to stick.
• Mix your dry ingredients well with a mix, so the baking powder isn’t clumped in one bite.
• Fold dry ingredients gently into the wet ingredients.
• Use avocado oil because it’s healthy and tasteless. Can use melted butter or olive oil.
• Add a little tiny bit of blackstrap molasses, for a brown sugar taste.
• Take internal temperature of pumpkin bread to 207 degress F.
• Use maple extract if you have it instead of vanilla.
• Cool for at least 15 minutes before removing from bread pan.
• If you don’t have parchment paper, cool bread completely before removing.
• Top with Glaze if you want the pumpkin bread to be sweeter.
• Make sure walnuts are fresh; they can go rancid.
• Sweeten bread with Swerve granulated.
• Make glaze with Swerve Confectioner’s. Wait until bread is completely cool to glaze.
  

Ingredients for Keto Pumpkin Bread

• Almond Flour
• Coconut Flour
• Baking Powder
• Xanthan Gum
• Golden Flax Meal
• Salt
• Swerve Granulated
• Eggs
• Pumpkin Puree
• Avocado Oil
• Pumpkin Pie Spice
• Walnuts

Note on Using Organic Keto Pumpkin: Organic Pumpkin is not as deep of a color and your bread could look a little more yellow than orange. Of course, it’s still good.

Why do I Make 2 Small Loaves instead of One Large Loaf?

I use these small loaf pans because almond flour tends to burn and get a little crusty if baked too long. Baking one large loaf may brown too much while cooking the necessary 45-50 minutes for a large loaf. Baking in smaller loaf pans only takes 25-30 minutes and each will yield 10 slices. The other loaf is perfect for the freezer or a friend.

Macros

Calories:172 Carbs:6 Fiber:3 Net Carbs:3 Protein:6 Fat:14

More Keto Pumpkin Recipes from Spinach Tiger

• Keto Pumpkin Cookies
• Keto Pumpkin Bundt Cake
• Keto Pumpkin Streusel Muffins
• Keto Crustless Pumpkin Pie Squares
• Keto Pumpkin Cheesecake
• Keto Pumpkin Muffins
• Keto Pumpkin Pie
• Keto Pumpkin Scones

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Keto Pumpkin Bread

Sugar free, grain free, keto pumpkin

Course Dessert Keto

Cuisine American

Keyword keto pumpkin bread, keto, grain free, pumpkin bread

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 20 Slices

Calories 172kcal

Ingredients

Dry Ingredients

• 2 cups almond flour 224 grams
• 2 tablespoons coconut flour 28 grams
• 4 tablespoons Golden Flax Meal
• 2 teaspoons baking powder
• 1/2 teaspoon xanthan gum
• 1/2 teaspoon sea salt
• 1/8 teaspoon nutmeg Freshly Ground
• 2 tablespoons pumpkin spice Homemade Recipe Here
• 1 cup chopped walnuts

Wet Ingredients

• 1/2 cup avocado oil
• 1 cup swerve
• 5 eggs
• 1 teaspoon vanilla extract
• 1 cup pumpkin puree

Glaze

• 1/2 cup Swerve confectioner's sweetener
• 4 tablespoons heavy cream or water

Instructions

CUPCAKE INSTRUCTION

• Preheat oven to 350 F. 180 C. Gas 4
• Mix all dry ingredients including Swerve Sweetener in a bowl. Set aside.
• Mix eggs until fully blended very well.
• Stream in avocado oil.
• Add pumpkin puree and vanilla. Mix well.
• Add in dry ingredients. Mix on low until just incorporated.
• Line bread pans with parchment paper. Give sides a light spray.
• Pour into two small bread pans. (8 x 4)
• Small: Bake 25-30 minutes until internal temperature 207 degrees F.

Glaze

• Mix together adding liquid a little at a time. If It's too runny, add in a little more sweetener. If too thick add more liquid just a tablespoon at a time.

Notes

NET CARBS: 2 

The Nutrition count is for pumpkin cupcakes with a maple glaze made with almond milk.  Nutrition will vary if using a frosting. 

Nutrition

Serving: 1of 20 | Calories: 172kcal | Carbohydrates: 6g | Protein: 6g | Fat: 14g | Fiber: 3g

The post Keto Pumpkin Bread, Grain Free, Gluten Free, Paleo appeared first on Spinach Tiger.

Today, I want to show you that you can turn the recipe into keto carrot muffins or keto carrot cupcakes.

Today, I’m suggesting carrot muffins which may or may not be topped with cream cheese frosting. Sometimes I  just want the muffin without a topping for breakfast. Other times I  have to have something a little more special and that’s where the cream cheese frosting comes in. You could also top with a regular keto buttercream or a just a sprinkling of Swerve Confectioner’s. 

The carrot muffins travel well, and would also be good in a packed lunch, or a breakfast on the go. They are loaded with walnuts, which I believe gives it a welcoming heft.

If you’ve been here before, you’ll know that my keto muffins and cupcakes are made a little bit differently. I like to bake them in tart liners instead of cupcake liners. You CAN, however, bake these more traditionally in muffin paper liners, making sure to add a little bit more to the baking time. I like these tart liners and find them easier to eat, easier to share and you don’t need a cupcake pan. Just place these on a baking sheet.

They are also pre-seasoned and more substantial. Baking time is reduced to 15 minutes as opposed to 20-25 minutes.

Ingredients for Keto Carrot Muffins

• Blanched Almond Flour
• Coconut Flour
• Swerve Granulated
• Baking Powder
• Xanthan Gum
• Carrots
• Pecans or Walnuts
• Salt
• Eggs
• Cinnamon
• Nutmeg (optional)
• Avocado or Olive oil
• Blackstrap Molasses
• Keto Cream Cheese Frosting (if desired)

Can Carrots be Allowed in a Keto Friendly Recipe?

Yes, as long as the carbs remain low, and each cake will be about 4 net carbs with or without the cream cheese frosting.

How to Top the Keto Carrot Muffins

• Cream Cheese Frosting

The cream cheese frosting is made with Swerve Confectioner’s, cream cheese and butter. I like to keep it plain for the carrot muffin, but you could flavor it with lemon, maple, or orange.

I use a large round tip in a pastry bag to top the muffins as seen above. It’s a pretty easy technique, but I think it looks great.

More Grain Free Keto Muffins from Spinach Tiger

• Keto Cranberry Orange Muffins
• Keto Pumpkin Streusel Muffins
• Keto Blueberry Crumb Muffins
• Grain Free Peach Muffins
• Keto Coffee Cake Muffins
• Lemon Blueberry Muffins
• Maple Pecan Muffins
• Keto Raspberry Muffins
• Keto Strawberry Muffins
• Keto Vanilla Glazed Donut Muffins

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Keto Carrot Muffins

Keto Carrot Muffins, Low-Carb, Gluten Free

Course Keto Desserts

Cuisine American

Keyword Carrot Muffin, cream cheese frosting, keto muffins

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Frosting 15 minutes minutes

Servings 12 Muffins

Calories 365kcal

Ingredients

Muffin Ingredients

• 2 1/4 cups blanched almond flour 260 grams
• 2 tablespoons coconut flour
• 1 tablespoon baking powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon xanthan gum
• 1/4 teaspoon freshly ground nutmeg
• 2 tablespoons cinnamon
• 1 cup Swerve Granulated
• 1 cup carrot shredded
• 1/2 cup avocado oil
• 6 extra large eggs
• 1 teaspoon black strap molasses
• 1 cup chopped walnuts

Cream Cheese Frosting

• 12 ounces cream cheese
• 12 tablespoons salted butter 6 ounces
• 1 1/2 cups Confectioner's Swerve
• 1 teaspoon vanilla extract
• 2 tablespoons heavy cream if needed

Instructions

• Preheat oven to 335 degrees F. 170 C.
• Line each bottom of cake pans with parchment paper. Spray with baking spray.

Cake Instructions

• Mix all dry ingredients together, Set aside.
• Add shredded carrots to dry mix.
• In Mixer, beat eggs and mix well for three minutes. I use the egg beater in the kitchen aid instead of the batter beater.
• Slowly stream in melted butter or avocado oil.
• Mix sour cream and almond milk. Pour in.
• Gently mix in the dry mixture, followed by pecans. (Save a little pecans for garnish if desired).
• Pour into each pan evenly.
• Bake for 25-30 minutes until center of cake reaches 207 degrees F.
• Once done allow to cool in pan ten minutes, before removing.

Cream Cheese Frosting

• Make sure both butter and cream cheese are soft. To quickly soften butter, cut Into pieces on plate and allow to sit. You can microwave cream cheese for about 20 seconds to soften.
• Beat well. A hand held beater works best for frosting. Add Confectioner's a half cup at a time. Only add heavy cream If needed.
• To build a naked cake, first arrange which layers you want in what order and make sure they are level, using a serrated bread knife to even out. I use a large open tip for the inside layers, piping in a concentric circle and then smoothing out. I make the roses with a large 1M piping tip.

Nutrition

Serving: 1of 14 | Calories: 365kcal | Carbohydrates: 4g | Protein: 6g | Fat: 36g | Fiber: 1g

The post Keto Carrot Muffins, Paleo, Grain Free appeared first on Spinach Tiger.

First of all, you extend gratitude. Then you make garlicky spinach with walnuts.

To my delight, people love spinach and will stick it in everything. It’s funny, as I’m Spinach Tiger, but I don’t think I have enough spinach recipes here, although I love this spinach salad with grilled peaches and this spinach soup.

This recipe uses garlicky spinach uses fresh spinach, but you can use pre-packaged spinach, frozen spinach, fresh spinach purchased at grocery store. This just picked spinach is a little different in that it has larger leaves and is full of sand. You will need to get a tub and rinse the leaves very well. Once you’re sure you got all the sand out, lay out on paper towels and dry well.

If you have a lot of spinach as I did, you can freeze the leaves. Follow these careful instructions here so your spinach will last.

Spinach, unlike kale, cooks way down, so plan to make more than you think you need. Spinach shrinks by 75%.

Is  spinach low-carb?

I’m glad you asked. Spinach is high in fiber, low in carbs and this recipe will be placed in my 30 low carb vegetables post which links 75 of my low carb vegetable recipes.

Does spinach have protein?

Yes. 2.71 mg per 100 grams. This is not a high amount, but spinach is a good source of iron, calcium and Vitamin A.

The benefits of spinach can be found in my extensive Spinach 101 found here.

There are three types of Spinach

• Savoy: Dark green, crinkly, curly, sold loose in fresh produce department and is the hardest to clean.
• Semi-savoy: Less crinkly, and easier to clean.
• Flat Leafed: most often packaged, easiest to clean, most consumer friendly.

The recipe for Garlicky spinach is pretty straight forward. I slice garlic thinly and do a very quick sauté in olive oil. After about a minute I add walnuts to get them nice and toasted. Add a little salt, swirl around and then add my spinach. Lower the heat and sauté away. It takes mere minutes to get the spinach wilted. Serve immediately.

Garlicky spinach goes well with steak, over a pizza or flatbread, as a tartine, over pasta or mixed into rice. You could also use the leftovers to go into your favorite soup.

Switch out the nuts to almonds, pistachios or pine nuts.

An option I personally love is to add in some golden raisins.

Check out this post on low carb vegetables. Recipes Here.

Spinach Tiger’s Best Spinach Recipes

Healthy Asparagus Soup with Spinach

30 – Minute Health Soup

Greek Spinach Salad with Salmon and Lemony Dressing

Spinach Frittata

Sausage, Ricotta, Spinach Frittata

Grain Free Keto Spinach Tortillas

Spinach with Orzo and Italian Chicken

Green Smoothie

Spinach Salad with Grilled Peaches

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Garlicky Spinach with Walnuts

Sautè of Spinach with garlic and walnuts.

Course Vegetables

Cuisine American

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Angela Roberts

Ingredients

• large bunch spinach
• 2 tablespoons olive oil
• 6 cloves garlic thinly sliced
• 1/4 cup walnuts
• 1/4 teaspoon red pepper flakes
• 1/4 cup golden raisins optional
• sea salt
• black pepper

Instructions

• Heat oil in pan.
• Add garlic, and walnuts.
• As soon as garlic is light golden, add in spinach, tossing in pan until wilted.
• Season with salt, pepper and red pepper flakes.
• Serve Immediately.




The post Garlicky Spinach with Walnuts appeared first on Spinach Tiger.

If you can get your hands on green and or purple cauliflower, you must make this purple cauliflower salad recipe. This is the salad that will keep you from snacking on junk food and feed your body well.

I made this same exact salad here with plain white cauliflower and while it was oh so good, nothing looks as good as color.

How does cauliflower get green or purple you ask.

Green cauliflower is a hybrid of cauliflower and broccoli. Purple cauliflower gets its color naturally and it’s origin is placed in Italy or South Africa. Purple cauliflower’s color is due to the presence of the antioxidant anthocyanin, which can also be found in red cabbage and red wine. Purple cauliflower also goes by the variety names Sicilian Violet, Violet Queen and Grafitti cauliflower.

This Green and Purple Cauliflower Salad Recipe is perfect for a large outdoor gathering.

I put the two colors together for a recent Easter dinner at the farm. The color alone made me happy. You can play around with various vinaigrettes, but just be sure to add more vinegar than you usually would. Like this kale salad, cauliflower stays firm and needs a very acidic dressing. Otherwise it will be bland and boring. You should also make this ahead of time because the longer it marinates several hours (up to overnight) the better it will taste. Just add your nuts in at the last minute.

In this purple cauliflower salad recipe, I used sunflower seeds. Almost any nut will work. Make sure to toast them first.

This is a fantastic choice for a potluck, a shower, a party, as it is best eaten at room temperature and stays delicious for hours.

When I think about purple cauliflower, I think about parties, because it’s so festive. Take this to your next party. People will thank you.

You can see more on this salad here, where I made it with white cauliflower, pistachios and a champagne vinaigrette.

Here is the video of the original white cauliflower salad, which will help give you an idea as to how to cut it. I used walnut oil in this one to change up the flavors.

Walnut Vinaigrette adds something special this Purple Cauliflower Salad Recipe

Twenty More Amazing Cauliflower Recipes from Spinach Tiger

More Salad Recipes Here

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Purple Cauliflower Salad Recipe

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 12

Author Angela Roberts

Ingredients

• 1 head purple cauliflower
• 1 head green cauliflower
• 1 cup chopped sunflower seeds or chopped toasted walnuts
• 2/3 cup golden raisins can use dried cranberries
• 4 bunches of scallions
• 1 cup walnut vinaigrette see recipe below
• sea salt
• pepper
• red pepper flakes as needed
• !Walnut Vinaigrette or Champagne Vinaigrette found here
• 2 clove garlic minced
• 2 tablespoon dijon mustard
• 6 tablespoons walnut vinegar can use white vinegar or champagne vinegar
• 6 tablespoons extra virgin olive oil
• 6 tablespoons walnut oil
• 2 teaspoon red pepper flakes

Instructions

• Cut out the bottom core of cauliflower. Discard
• Slice cauliflower as thin as you can. Mandolin is best, but you can slice with good sharp knife.
• Toss with vinaigrette.You will want the vinegar to be pronounced. I found that the cauliflower doesn't hold the vinegar taste.
• Season with salt and pepper to taste.
• Add in chile flakes.
• Add golden raisins, chopped scallions, nuts, (reserve some nuts for garnish).
• !Vinaigrette Instructions
• Infuse olive oil with chopped garlic for 20 minutes.
• Put mustard in a jar and mix well with vinegar.
• Slowly add olive oil. Mix well.
• Add red pepper flakes.
• Season with salt and pepper.
• Add nuts right before serving.

Notes

This is a recipe using two heads of cauliflower, making a lot of salad for a party.
You can cut this recipe in half. You can see what that looks like at this recipe.

The post Purple Cauliflower Salad Recipe with Walnut Vinaigrette appeared first on Spinach Tiger.

There is a Pumpkin Shortage: Yikes I want to Make Pumpkin Muffins

Back in 2015 there was a pumpkin shortage.  Remembering that, I’m getting my pumpkin now for the holiday.

Betty Groff, a legendary restauranteur in Pennsylvania Dutch Country in the 80’s, said “I cook because I love people.”

I agree with Betty Groff, and I’m going to have to get out and scour any pumpkin I can find.

Seven years ago, I was in the same boat and needed pumpkin for something special.  I was able to find one can of pumpkin and make these muffins for someone’s birthday.

I didn’t have extra to try to experiment creating a recipe and turned to Dorie Greenspan’s  who never lets us down. By the way, Dorie is coming out with a book devoted to Cookies and I have an advance copy coming. Just in time for the holidays.

Dorie saved the day with a great recipe which she got from Sarabeth Levine, which I adapted to the likes of a little boy. No raisins, no sunflower seeds, but a few walnuts and it’s just right.

I do hope I can find some pumpkin because I have so many recipes I want to make. I want to take this fabulous pumpkin bread and make it gluten free. I need to repeat these pumpkin pop tarts, and I had my heart set on pumpkin ravioli. I might have to actually make my own pumpkin, but to be honest, the one canned item I prefer is canned pumpkin. Then there’s the pumpkin soufflé that is to die for.

Get recipe for pumpkin bread  pictured below here.

How Does this Pumpkin Muffin Taste

Just perfect, not too spicy, not too pumpkiny, golden orange in color, tender crumb, and although I don’t eat much of what I bake (really), I saved two muffins for my husband, but I broke down the next day, heated it with butter and ate it slowly wanting the moment to last. My search for pumpkin muffin recipes are over.

In the Fall of 2017, I started making low carb pumpkin recipes. You might love this pumpkin cheesecake  or this low carb pumpkin pie. 

MORE PUMPKIN RECIPES FROM SPINACH TIGER

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Pumpkin Muffins

Pumpkin Muffins adapted from Dorie Greenspan, a perfect pumpkin spice flavor.

Course Muffins

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 12

Author Angela Roberts

Ingredients

• 2 cups all-purpose flour
• 2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/8 teaspoon freshly grated nutmeg
• Pinch ground allspice
• 1/2 cup unsalted butter at room temperature
• 1/2 cup sugar
• 1/4 cup brown sugar
• 2 large eggs
• 1/2 teaspoon pure vanilla extract
• 3/4 cup canned unsweetened pumpkin puree
• 1/4 cup buttermilk
• 1/2 cup chopped walnuts

Instructions

• Whisk together dry ingredients. Set aside
• In a large bowl, beat butter until soft.
• On medium speed, cream sugars into butter, until light and fluffy.
• Add eggs one at a time beating for one minute with each egg.
• Add vanilla.
• Lower speed and add pumpkin and buttermilk.
• Add dry ingredients. Do not over mix. (You may use a spatula for the last bit of flour).
• Stir in walnuts.
• Bake for 25 minutes at 400 degrees, until toothpick comes out clean. Cool for 5 minutes before removing from pan.

The post Pumpkin Muffins for the Holiday Brunch Crowd appeared first on Spinach Tiger.

I’m way too often behind the trends, but I don’t usually just catch up, I run to the front. 

Take smoothie bowls for instance. I thought I was pretty cool with my regular popular smoothies that everyone loves here and on youtube. The red beet smoothie is my number one post almost every day for two years pushing out over 800 other recipes. This means you like to start your day healthy, and you probably have a Vitamix or a Nutribullet.

So, if you’re love smoothies but never thought of eating them, let me introduce you.

Smoothie bowls are great if you like to eat your breakfast instead of drink it.  You can add in nuts and some fruit there is something very satisfying about chewing. Don’t think you only need to eat this at breakfast. This can be a dessert or a late night healthy snack that satisfies your sweet tooth and your belly.

Blueberries and walnuts are powerful brain foods, but everything in this smoothie bowl is good for you and life giving. Take whatever fruit you have and start creating. I added in a cara cara orange and half of a banana, and this was a such a good flavor combination, I had I everyday for a week.

I’ve found two ways to do smoothie bowls, using protein shakes or yogurt. For the protein smoothie bowls, I use the Vanilla Premier Protein and for the yogurt smoothie bowls, I use Stonyfield Organic Vanilla yogurt, which can be purchased whole milk or low fat. You could use a plain yogurt, but you may need to add some sweetener.

 The boys, who love smoothies and you may see on my smoothie videos, love the yogurt smoothie bowls, but not the protein bowls. If you love protein shakes you’ll, you’ll protein smoothie bowls and same goes for yogurt.

Tips for Smoothie Bowls

• Use frozen fruit and use equal amounts to yogurt or protein shake. Reserve a little bit of fruit to add for garnish.
• Use very cold protein shake. If you are using a premixed protein shake, put it in freezer for ten minutes, or add a little bit of ice. If you mix your own protein powder, use water and ice equally.
• You can use Greek yogurt which is thicker, but a bit more tart.
• Add in nuts. I recommend walnuts as they are a brain food and go so well with a few slices of bananas.
• Put your fruit into the blender with just a little bit of yogurt or protein drink, enough to crush the fruit. Then slowly add in remaining ingredients.
• If your bowl is not cold enough or thick enough, add in ice for the protein bowl and yogurt for the yogurt bowl. You may need to play around to get the right texture for your taste.

So tell me, are you on the smoothie bowl band wagon. I discovered them on instagram, where I would love to connect with you.

If you like healthy recipes that fill you up and make you happy, you’ve come to the right place. Please subscribe and enjoy many more to come.

Popular Smoothies with Videos

Spinach Kale Smoothie

Red Beet Smoothie

Cold Fighting Smoothie

Fever Reducing Smoothie and Tips for Reducing Fever

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Blueberry Banana Smoothie Bowl

Brain Power Smoothie Bowl with blueberries, banana, oranges, walnuts, high protein.

Course Smoothie

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Author Angela Roberts

Ingredients

• 1 cup frozen blueberries
• banana divided
• 1/2 orange without peel or pith
• 1 cup vanilla or plain yogurt for yogurt option or
• 1 cup vanilla protein shake
• walnuts

Instructions

• Mix frozen berries, banana, orange in blender. You may need to add some liquid from protein drink or yogurt to get it going.
• Once the fruit is smooth enough, gently add in yogurt or protein drink. You want the smoothie to be thick enough to eat with a spoon.
• Pour in bowl.
• Garnish with fruit and nuts

Notes

Greek yogurt works best because it’s so thick, but I use regular yogurt. I’m just careful when I blend.
I use Premier pre-made vanilla protein drinks when I’m going in that direction.

The post Blueberry Banana Protein Smoothie Bowl appeared first on Spinach Tiger.

Hale Kale the Gang’s All Here. The gang of 5,222, 000 recipes for kale salad that is, four of which are mine.

Why should I bring you another one?

Answer 1: I understand kale, and kale must be understood to taste good.

Kale salads can go very very wrong. I’ve had plenty of $9 bad kale salads in upscale restaurants. I know what it takes to make them go right. Kale needs dressed up to taste balanced so I almost always bring in fruit and nuts.

This kale salad helps with winter blues because it has ingredients that are especially good for your brain like blueberries and walnuts.

Blueberries contain anthocyanins, and are considered a super fruit for the brain, which you can read about in this article. 

Pomegranates are only super healthy as everyone knows by now, (if not, read this), and they give a nice sweet, juicy crunch and add brightness which helps to balance the fat and the fibrous texture of the kale.

Shredded brussels sprouts, another super food with very similar benefits as kale, adds a burst of light green, and make up about 20 percent of the salad, but you could go as high as 50% or even more and make this same salad.

Walnut oil is high in Omega 3 Fatty Acid and makes a wonderful wintery vinaigrette.

Answer 2: The nutritional value of kale is nearly epic in the greens business. 

There are many vitamins and nutrients in kale, but the overwhelming vitamins are A, C, K  as each cup is 34 calorie cup is over 100% of the RDA.

Thus, kale is one of the most nutrient dense foods in the world.

Nutritional Value of Kale

Each cup has 34 calories, 6 grams of carbs with a high fiber content.

Why I am So Crazy to Insist You Eat Kale

The list for the health benefits of kale is growing including it’s fight against several cancers, especially the very deadly colon cancer.

I am not a doctor, nor am I a nutritionist, but I have common sense and food plays a major role here in the prevention of cancer due to organosulfur compounds known as glucosinolates. This is just as much over my head as maybe it is to you, but it’s important to me to control what I can with what I choose to eat.

I have lost two best friends to colon cancer (both members of my wedding party) and the husband of a good friend is back in surgery today. If you’re a praying person, his name is Jeff. 

This is serious business, but my wish is to make healthy eating a joy.

I like kale for a few other reasons. 

It’s one of the better make ahead salads. In fact, you can put your dressing on in the morning and take it to work for lunch. This salad is best made ahead, because the vinaigrette helps to break down the fibers in the kale.

It’s great for weight loss without starvation. Your body knows kale is nutrient dense and high in fiber, thus, even on a lower calorie regimen, you are getting your nutrition.

 This salad is particularly good for your brain and your focus, as blueberries and walnuts are particularly good power foods.

I promise you that this is a good salad, good enough for every day, for specials days and that it will disappear.

It can be fortified with extra protein by adding red quinoa as I did here, or salmon as I did here or here.

There are two main types of kale. I prefer the lacinato kale, also known as Tuscan kale or dinosaur kale, but I will eat the curly kale when I pick it myself at my friend’s farm.

What You MUST DO When Making this Kale Winter Salad.

• Taste for salt.
• Taste for acid.
• Dress ahead.
• Remove fibrous stems.
• Chop finely.
• Eat Plenty

Sweet Potato Kale Apple with Warmed Honey Mustard Vinaigrette

Tuscan Kale Salad, Raisins, Almonds, Pecorino, Lemony Dressing

Chopped Kale with Toasted Almonds

Kale Salad with Cider Maple Vinaigrette

More Kale Salads

More Salads from Spinach Tiger

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Kale's Winter Salad with Walnut Viniagrette

A winter's kale salad with pomegranite, shaved brussels sprouts and walnut viniagrette.

Course Salad

Cuisine American

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 4

Author Angela Roberts

Ingredients

• 1 bunch kale
• 4-8 brussels sprouts depending on size and your decision
• 1 pomegranate
• 1/4 cup toasted walnuts
• salt
• pepper

Walnut Vinaigrette

• 1 tablespoon dijon mustard
• 3 tablespoons good balsamic vinegar or champagne vinegar
• 3 tablespoons walnut oil
• 3 tablespoons olive oil or use all walnut oil
• squeeze of lemon

Instructions

• Wash, dry and trim kale, removing stem. Finely chop to about one inch pieces.
• Wash dry and holding the end of the brussels sprout, slice thinly.
• Roll pomegranate on counter to all sides, slice through skin and remove arils.
• Toast walnut for approximately five minutes at 375 degrees. Chop coarsely.
• Toss kale and brussels sprouts with vinaigrette.
• Add pomegranate and nuts.

walnut vinaigrette

• Mix mustard and vinegar together until well incorporated.
• Slowly add oil.
• Season with salt and pepper.
• Add lemon if you need more acid.

Notes

Notes for Substitutions
Replace pomegranate with blueberries and apples.
Replace walnut oil with olive oil.
Replace walnuts with pumpkin seeds.

The post Kale Winter Salad with Walnut Vinaigrette appeared first on Spinach Tiger.

Blue cheese. People either love it or hate it. I’m in the love it category, enjoying it since childhood. It’s one of those exotic cheeses that seems to go in and out of fashion in America but I’ve seen more and more restaurants incorporating blue cheese into their savory dishes and lighting the taste buds back up for this very flavorful, tangy salty selection.

My favorite way though to eat Roquefort is on a cheese plate with some fruit. The salty tangy creaminess is balanced well against pears and apples. This is a very simple, clean little nibble that will happily start any dinner party or join a parade of party food. This  can also double for a dessert and is especially festive at the holidays. In one rendition I candied the walnuts and even sprinkled some gingerbread crumbs.

Roquefort is like champagne; it has a protected designation of origin and by European law only bears the name when aged  in the natural Combalou caves of Roquefort-sur-Soulzon. France has Roquefort; Italy has Gorgonzola, both very loved and popular blue cheeses, but there is another distinction aside from geography. Roquefort is a raw sheep’s milk cheese and Gorgonzola comes from cow’s milk.  I have a big love for sheep’s milk cheese so I’m more likely to choose Roquefort whenever I want blue cheese. This particular selection from Ile de France is outstanding. You can see details for their generous give away below. Although I was sent this cheese complimentary, I only agreed to write about it if it was something I truly love.  If you read the history of Ile de France cheese, you will find out some fascinating cheese facts. They were the first company to import Brie cheese to America in 1936 and that was one happy day as far as I’m concerned.

Roquefort is a beautiful cheese with gorgeous blue color. Very tangy and salty. A little goes a long way, which is exactly what I want in a party food or a dessert.

The balancing act here is the sweetness of the pear or apple and the crunchy texture of the walnut with that special note of Roquefort. It’s not just a beautiful tray to set out either before a meal, after a meal or at party. It is a special taste of flavors.

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Pears with Roquefort and Ile de France Give Away

A great way to use blue cheese and pears, for appetizer or a fruit and cheee dessert course.

Servings 6

Ingredients

• 2 Pears sliced thin-to medium (can also use apples or a combination)
• squeeze of lemon over each pear or apple slice
• Roquefort Cheese 1 teaspoon per pear slice
• Walnuts toasted (one half per slice)
• Pomegranate arils 2-3 per pear slice
• Gingerbread crumbs
• to sprinkle  optional

Instructions

• Prepare right before serving, Slice pears.
• Squeeze lemon juice. top just the tip with cheese, walnut, pomegranate. If you want to have some fun, top with some crumbled gingerbread cookie.

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Golden beets are a beautiful yellow wrapped inside a bright orange skins. They have what I call “food” appeal.  This means that on Thanksgiving, you could begin your fabulous dinner with a golden salad that is sure to set the mood for a special dinner.  I like my beets served at slightly colder than room temperature, but not cold.  They taste like a beet, but not a red beet. They roast a little sweeter.

Sliced very thin (carpaccio style) with a mandolin and sprinkled with some blood orange olive oil, and walnut vinegar, golden beets will wake up the taste buds and get your party rolling. Roasted golden beet carpaccio trumps the fruit salad that we grew up starting our Thanksgiving dinner with.

The good news is that you can roast your beets, toast the nuts the day before, slice, chill and have ready to go. You can also whisk your salad dressing a day in advance also. I like to have as many things done  the day before as possible.

I prepared a vinaigrette of blood orange olive oil, and walnut vinegar, but you can use any combination of olive oil and vinegar if you don’t have these flavored ingredients.  If you don’t have walnut vinegar, you could use any champagne vinegar or white balsamic.  Or you could even start with a walnut oil which would be superb.

I used pecans instead of walnuts because they were on hand, but you could use mix it up with either pecans or walnuts or both. A few nuts adds the crunchy texture I like to see and taste in a fall salad. The sweet of the beet, the crunch of the nuts, and the peppery arugula balance nicely against the oil and vinegar.

Tell, me readers, how do you start your Thanksgiving dinner? Do you have a small bite, an appetizer, a fruit salad or just dive into the main meal?

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Roasted Golden Beet Carpaccio with Orange Walnut Vinaigrette

Golden Beets make a beautiful carpaccio salad.

Servings 6

Ingredients

• 1-2 pounds golden beets. Look for large 2 very large beets, usually sold loosely.
• 1 tablespoon olive oil more if you need it
• Salt pepper,
• Small handful of arugula per serving.
• Vinaigrette see recipe below in notes

Instructions

• Chop off the tops, give a good scrub.
• Wrap in foil. Roast at 350 until caramelized, golden brown 30-40 minutes. Check at 15 minutes and give a turn.
• Use paper towel to rub off skin. Cool completely.
• Use mandolin to slice beets very thin.
• Toss arugula with dressing below, using just a little at a time, as arugula does not need a lot of dressing.
• Arrange beets on flat dish. Put arugula in middle. D
• Drizzle dressing over beets. Toss a few nuts onto salad.

Notes

Orange Walnut Vinaigrette Salad Dressing Recipe

1 teaspoon honey
2 tablespoon walnut vinegar (substitute red wine, balsamic or apple cider
4-6 tablespoons blood orange olive oil (substitute extra virgin olive oil with orange zest)
Sea salt, freshly ground black pepper
Whisk honey with vinegar until fully incorporated. Slowly whisk in olive oil. Season with salt and pepper. Allow to rest about twenty minutes, as some vinegars lose their potency after a while.
Taste and add more vinegar or more olive oil, whichever is needed.

Interesting  Golden Beet Recipes from Other Food Bloggers

Spicy Golden Beets from for the Love of Food

Pickled Golden Beets from Serious Eats

Golden Beet Slaw from the Bitten Word

Delightful Beet Recipes from Spinach Tiger

Beet Pasta with Beet Gnocchi

Roasted Beet Crostini with Goat Cheese and Honey

Roasted Golden Beets

The post Roasted Golden Beet Carpaccio with Orange Walnut Vinaigrette appeared first on Spinach Tiger.

Watching Top Chef’s recent quick fire, I had to shake my head in wonder.  The cookie monster showed up and challenged the all star contestant chefs to make a cookie. And, then there was panic. How can some of the best trained and knowledgeable chefs not know how to make a cookie?

Angelo, you broke my heart. Your cookie debacle was the start of your spiral down and out of the competition, and I expected you to win it all, even if you do wear black socks with shorts.  You are good enough, but just not humble enough, but I’m still a fan and was so sad to see you leave. Richard Blais, I think you are the one to beat, and I adore you, but you need to know that you looked really silly using liquid nitrogen to make zucchini ice cream and trying to pass that off as a cookie. It’s like you tried to call a hat a dress and the girl went to the party naked.

Chefs, even Thomas Keller has a chocolate chip cookie in his repertoire.  He is probably smart enough to know this is quintessentially America’s favorite sweet comfort food. You can’t be a master top chef, if you can’t make a chocolate chip cookie, because it’s too basic to play dumb.

While there is a difference between the focus of a pastry chef and the focus of an executive chef, there should be some cross over. I wouldn’t trust a pastry chef that felt helpless and hopeless making dinner, and I don’t trust a chef that can’t make a chocolate chip cookie. It’s like a sommelier not knowing how to pour a glass of milk.

If I were to be honest, I myself was not much of a baker when I started this blog. I, too, would say, “you bring the dessert, I’ll make the entree.”  But, everyone loves dessert   even if like me they don’t have the every day sweet tooth.  How could I really call myself a home cook, food blogger and not challenge myself to make a few cakes, cookies and tarts.

I discovered there is a bit of a science and a lot of creativity in the pastry world, and then there is a level of skill that is more than admirable the higher up the chain of pastry making you go.

(I’m no where near that level, but I’ve mastered profiteroles and  croquembouche is on my bucket list.) I also discovered a theme in the cookie world. Everyone but everyone has their personal variation of the chocolate chip cookie. Nuts, no nuts, chocolate cookie dough, bacon, dried fruit, whole wheat, organic, gluten free, vegan,  big, little, and even gigantic.

I personally love the original Nestle toll house recipe and I  use it, even though I usually chop my own chocolate or use bittersweet chips instead of semi-sweet. I recently read a few ways to improve  the original recipe by melting the butter and tripling the vanilla.

Tips (and their tips) for Making Great Chocolate Chip Cookies

• Use real butter, unsalted.
• Use good bittersweet chocolate (either chips or chopped), but the semi-sweet are good too.
• Refrigerate dough for 24 hours before baking.
• Melt butter and mix with sugar.
• Don’t flatten out, spoon the cookies in nice mounds for a chunky cookie with a bite.
• Crumble into your next vanilla ice cream (if you want people to love you forever)
• Bake cookies right as people are arriving to your home (Makes an awesome first impression).
• Try dried fruit, such as dried cherries a natural pairing for chocolate.
• Never be too proud or too big for your chef’s hat to master a cookie.
• Serve with milk (this is a given right).

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The Chocolate Chip Cookie and The Cookie Monster on Top Chef

The best chocolate chip cookie with optional dried cherries.

Course Cookie

Cuisine American

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 24

Author Angela Roberts

Ingredients

• 1 cup butter unsalted, melted
• 1 cup brown sugar
• 1/2 cup white sugar
• 2 extra large eggs
• 1 tablespoon vanilla
• 2 1/2 plus 2 tablespoons cups all purpose flour
• 1 teaspoon baking soda
• 1 teaspoon sea salt
• 2 cups of chopped chocolate or chips
• 1/2 cup dried cherries optional
• 1/2 cup toasted chopped walnuts (optional, but I think necessary)

Instructions

• Cream butter and sugars together. Add eggs one at a time. Add vanilla.
• Mix dry ingredients in separate bowl together
• Add flour mixture to wet ingredients.
• Add in chocolate, dried fruit, nuts and thoroughly incorporate.
• Spoon onto ungreased cookie sheet. It doesn’t matter what size you make as long as the size is consistent.
• Bake 9-11 minutes at 375. (Adjust baking time if cookies are larger than a teaspoon).

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