Hawaiian Fried Rice

After the first contact with the people of the Hawaiian islands in 1778, sugar plantations were planted. And later pineapple plantations.

As the plantations grew, so did the demand for workers, which brought immigrants to the Islands between 1850 and 1930.

Along with them they brought cuisines from China, Korea, Japan, the Philippines, Puerto Rico and Portugal.

After World War II several restaurants sprung up to serve “Hawaiian Food.”

Later in 1992 the islands style of cooking was labeled Hawaii Regional Cuisine.

Hawaiian cuisine makes use of locally grown ingredients to blend all of Hawaii’s historical influences together to form a new fusion cuisine.

During the early 1970s, Hawaiian poke was introduced and became popular. With that introduction also became popular in the new fusion cuisine was soy sauce, green onions and chili peppers.

The first immigrant workers to Hawaii were the Chinese, who introduced long grain rice to the islands around 1860.

Later the Japanese introduced short grain rice which became the preferred rice to use in Hawaiian cuisine.

Hawaii no longer produces rice, but has it imported for the many rice dishes that are prepared.

According to Hawaii.com, rice is Hawaii’s staple starch.

Much like the dish, Hawaiian Fried Rice.

Hawaiian Fried Rice

2 cups ham, cooked, chopped

1 small purple onion chopped

1 red bell pepper seeded and chopped

1 tablespoon avocado oil

3 eggs lightly beaten

3 cups rice cooked

1 cup pineapple tidbits

1 tablespoon sesame seed oil

3 tablespoons soy sauce more or less to taste

2 tablespoons green onion, chopped, garnish

Preheat a large skillet or wok to medium heat. Pour vegetable oil in the bottom. Add chopped ham, white onion, and red bell pepper and fry until tender.

Slide the ham onion, and red bell pepper to the side, and pour the beaten eggs onto the other side.

Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.

Add the rice and pineapple to the veggie, ham and egg mixture. Pour the soy sauce and sesame oil on top.

Stir and fry the rice and vegetable mixture until heated through and combined.

Add chopped green onions if desired.

More About Rice

Is It Okay To Reheat Cooked Rice?

Say Good-bye to Soggy Rice


Moroccan Baked Chicken Thighs with Broccoli

Moroccan food and Moroccan inspired is known for its vibrant flavors and this Moroccan chicken is a perfect example.

Moroccan cuisine is a mild version of Indian food. Both types of ethnic cuisines are known for aromatic plates.

Both Moroccan and Indian dishes use a similar medley of spices including cumin, paprika, ginger, cinnamon, and saffron.

In Morocco beef is not plentiful, so meals are usually built around lamb and poultry.


Enjoy This Moroccan Inspired Dish

Moroccan Three Bean and Kale Soup


Common ingredients used in Moroccan dishes (apart from spices) can include almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables.

Inspired by the wonderful spices and flavors used in Moroccan cuisine, this delicious chicken thigh recipe is a hearty one-dish meal.

Moroccan Baked Chicken Thighs with Broccoli

6 skinless, bone-in chicken thighs

salt and ground black pepper to taste

1 1/2 cups broccoli florets, without stem

1 ½ cups chicken broth

3 tablespoons paprika

3 tablespoons ground cumin

3 teaspoons minced fresh ginger root

3 teaspoons ground turmeric

2 teaspoons ground cinnamon

1 lemon, zested and juiced

½ white onion, chopped

1-2 tablespoons high heat olive oil, optional to use avocado oil

Preheat the oven to 375 degrees F

Season chicken thighs with salt and pepper. Let come to room temperature, about 30 minutes.

Mix together paprika, cumin, ginger, turmeric, cinnamon, and 2 teaspoons lemon zest in a medium bowl. Next add chicken broth.

Heat oil in a cast iron skillet until the oil begins to shimmer.

Add chicken thighs, top-side down, and cook for 4 minutes each side or until meat is just oblique in color.

Remove from heat and transfer thighs to a plate. Set aside.

Sauté onions in the skillet until softened, 3 to 5 minutes. Pour chicken broth mixture carefully over onions and scrape up any browned bits off the bottom of the skillet.

Return chicken thighs to the skillet. Spoon some of the liquid over the thighs.

Put skillet in preheated oven. Bake until chicken thighs are no longer pink in the center, 25 to 30 minutes.

Add broccoli to the skillet last 10 minutes of baking time (do not over cook broccoli, cook just until a bright green, still crunchy)

Remove skillet from oven and drizzle lemon juice over thighs and broccoli.

Garnish the dish with lemon slices and cilantro, optional to use parsley.

Plate and serve.

Bacon Vegetable Alfredo Gnocchi

Bacon Vegetable Alfredo Gnocchi

Gnocchi is an Italian pasta, with the most common being the classic potato gnocchi.

The word gnocchi may be derived from the Italian word nocchio, meaning a knot in wood, or from nocca, meaning knuckle.

They are made of cooked mashed potatoes, flour and eggs. Some gnocchi recipes add ricotta to the dough.

Gnocchi are usually eaten as a first course, but they can also be served as a side dish to a main course.

How To Prepare Gnocchi

Gnocchi are commonly cooked on their own in salted boiling water for about 4 to 5 minutes and then dressed with a sauce.

With the ridges that gnocchi are given when made from scratch, sauces are better able to stick or cling to it.

Gnocchi can be served simply, with melted butter and grated Parmesan cheese, or in a more complex preparation such as tomato sauce, basil and mozzarella.

It also happens to be delicious with a mixture of bacon, broccoli, Brussels sprouts and a Alfredo sauce made with white cheddar cheese.

Bacon Vegetable Alfredo Gnocchi

6 strips of bacon, chopped

3 tablespoons bacon fat *see note below

1 package classic potato gnocchi

1/2 cup Brussels sprouts, sliced thin

1/2 cup broccoli florets, chopped small

1 teaspoon garlic powder

Black pepper, to taste

1 cup Alfred sauce +see note below

* when bacon is cooked save 3-4 tablespoons fat and discard the rest of the fat

+ made with white cheddar – prepare a basic Alfredo sauce but replace Parmesan cheese with white sharp cheddar


Alfredo Sauce with White Sharp Cheddar Cheese

1/2 cup butter

2/3 cup heavy cream

1 1/4 cups white sharp cheddar cheese, shredded

Combine the butter and cream in a medium saucepan over medium heat. Cook, stirring frequently, until the butter is melted. Remove the pan from the heat.

Next, stir cheese into the cream sauce. Stir continuously until cheese melts and mixed in. Sauce should be lightly thick. Set aside.


Instructions for Bacon Vegetable Alfredo Gnocchi

In a medium pan over medium heat, add chopped bacon and cook until just crisp.

Remove bacon from skillet and lay out over towels to soak any remaining grease and set aside.

With the same skillet remove all of the bacon fat but 1 tablespoon.

Next add the potato gnocchi and fry about 5 minutes or until the dumplings start to brown.

Remove browned gnocchi from pan to a plate and set aside.

In the small skillet add 1 tablespoon of bacon grease. Next add the chopped vegetables, garlic powder and black pepper.

Sauté for 4-5 minutes and remove from heat.

Next add the vegetables, gnocchi and bacon to a medium cast iron skillet.

Add Alfredo sauce to skillet and mix in well.

Place skillet into preheated oven and bake for 10 minutes. Next take skillet and place under high heat broiler for 2 minutes.

Caution: Be careful not to burn the baked dish. You only want to lightly toast the gnocchi .

Next remove skillet from broiler and on stove top.

Skillet should plate 4 servings.

Try these Gnocchi dishes –

Gnocchi & Chicken Vegetable Soup

Oven Roasted Gnocchi with Sausage and Peppers


Sweet & Spicy Bacon Wrapped Chicken Thighs

Chicken thigh meat (boneless and skinless) wrapped in smoked bacon and coated in a blend of Harissa seasoning, garlic powder and brown sugar.

The brown sugar caramelizes as it cooks. You are going to love the the tender juicy meat with a sweet and spicy flavor.

It looks deliciously yummy when you pull it out of the oven.

You can see how the blend of something sweet with something spicy coats the bacon wrapped chicken thighs.


You like bacon wrapped chicken thighs – than you’ll love – Bacon Wrapped Garlic Lemon Stuffed Chicken Breast


After you plate it, and cut into the bacon wrapped chicken thigh, you can see how juicy and tender the meat really is. Oh my, so much flavor.


Read More About –

Cooking with Chicken Thighs


Sweet & Spicy Bacon Wrapped Chicken Thighs

1 1/2 pounds boneless skinless chicken thighs

5-6 slices of smoked bacon

1 tablespoon Harissa seasoning

½ teaspoon garlic powder

1/2 cup brown sugar

salt and pepper to taste

garnish with chopped cilantro, optional

Preheat oven to 400 degrees.

Combine Harissa seasoning, garlic powder, salt and pepper to taste in a pie plate.

Press each chicken thigh piece into the brown sugar mix on both sides.

Roll the chicken thigh and wrap in bacon.

Arrange thigh meat in a 10 inch cast iron skillet. Sprinkle the tops with brown sugar.

Bake for 30-35 minutes or until chicken reads 165 degrees and is no longer pink.

Place skillet under broiler 1-2 minutes to crisp the bacon, optional.

Plate and serve with a side of your favorite salad.

Try these other chicken thigh recipes using honey and real maple syrup to sweeten the dish –

Baked Honey Soy Chicken Thighs

Maple Mustard Chicken Thighs


Bruschetta with Chicken Salad & Cheddar Cheese

In the United States, the word Bruschetta is used to refer to a prepared topping, which is typically sold in jars at local markets and are usually tomato-based.

An example of viewing Bruschetta in the U.S as a topping, is – Healthy Canning – a website that aims to direct people towards information on canning that is safe and healthy.

One of their posts is – Bruschetta in a jar: tomatoes in dry white wine with basil and oregano.

The article goes on to say, “Open a jar, drain, and serve on toasted Italian bread with a good Italian cheese and a drizzle of fruity olive oil.”

Here is a photo of Healthy Canning’s Bruschetta in a jar. It’s a delicious looking canned tomatoes with wine, and herbs.

Check Out Healthy Canning For Healthy Recipes and How To Safely Can Them

What Is A Bruschetta

Actually though, a tomato based Bruschetta is unheard of in Italy.

As this image shows, a product of Italy jarred sweet peppers offered as a Bruschetta topping.

In Italy, a Bruschetta is an antipasto dish starter that is prepared with toasting or grilling bread (typically Italian bread) and rubbing it with garlic and topped with olive oil and salt.

In other words, a Bruschetta is a fancy way of saying, “put it on toast”.

Toppings for a Bruschetta can include, Healthy Canning’s canned tomatoes, wine and herbs or vegetables, fruit, beans, cured meats and cheese.

Or try this Sweet Tomato Chutney as a Bruschetta topping. It is made with Roma and heritage orange tomatoes, garlic, sweet onion and spices.

The recipe featured is sliced whole wheat French bread Bruschetta topped with a chicken salad and cheddar cheese.

Bruschetta can be served hot or cold, and is always a quick and easy appetizer to any casual meal.

History of Bruschetta

Bruschetta originated in Italy during 15th century.

The dish though, can be traced back to Ancient Rome when olive growers would bring their olives to a local olive press and taste a sample of their freshly pressed oil using a slice of bread.

Typically, bruschetta is served as a snack or appetizer.

It can also be made for brunch, or prepared and taken to parties, dinner gatherings and potlucks.

Bruschetta with Chicken Salad & Cheddar Cheese

For the Bruschetta

1 loaf whole wheat Italian or French bread, sliced thick, about 1 1/2 inch slice

1/2 – 1 cup olive oil

1 teaspoon Harissa seasoning, optional

Salt and black pepper to taste

Brush olive oil onto bread slices, one side only.

Next sprinkle some Harissa seasoning over olive oil brushed bread slices.

Place bread into a large iron skillet and place skillet under broiler and broil bread until lightly toasted.

Remove skillet from heat and set toasted bread aside.

The Cheese

1 slice mild cheddar cheese per bread slice

The Salad

2 cups cooked shredded chopped chicken breast or shredded chopped rotisserie chicken

1/3 cup mayonnaise

2 tablespoons sweet pickled relish

1/2 cup chopped celery

1/4 cup chopped white onion

salt and pepper to taste

In a large bowl place all prepared salad ingredients and mix until well combined.

Spoon 2 or 3 heaping tablespoons of salad on to bruschetta.

Next top bruschetta and chicken salad with a slice of cheese.

Place and arrange bruschetta slices with toppings into a large cast iron skillet.

Put skillet under high heat broiler until cheese is melted and bubbling a little but not burnt.

Plate bruschetta and eat alone or with a side dish of your choice. Here bruschetta is plated with a broccoli slaw.

Want a fruity chicken salad to top your Bruschetta? Then you love preparing this Mango Guacamole Chicken Salad.


Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

Spicy cumin, chicken, salsa, black beans, and sweet potatoes combine into a flavorful stew.

The thigh meat has unbelievable flavor and tenderness.

Spoon of tender cooked chicken thigh meat - Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

Others who have made this recipe commented – “Brilliant recipe. So flavorful.”And another said, “This is probably my favorite crockpot recipe ever.”


Learn More About Cooking with Chicken Thighs


Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

1 tablespoon olive oil

3 pounds skinless chicken thighs

salt and ground black pepper to taste

¼ cup cilantro, chopped

2 large sweet potatoes, cut into chunks

1 red bell pepper, cut into strips

2 (15.5 ounce) cans black beans, rinsed and drained

½ cup chicken broth

¼ cup loosely packed cilantro leaves, without steams, do not chop

1 cup hot salsa

2 teaspoons ground cumin

½ teaspoon ground allspice

3 large cloves garlic, chopped

Sour cream and cilantro leaves, for garnish

Close up of a plate of Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

Heat the olive oil in a large skillet over medium-high heat. Season chicken thighs with salt and pepper.

Sprinkle 1/4 cup cilantro over the chicken thighs. Brown the thighs in frying pan, 3 to 5 minutes each side.

Arrange the thighs in the bottom of slow cooker.

Slower cooker liner with chicken thighs topped with cilantro leaves

Place the sweet potatoes, red bell pepper, and black beans on top of the chicken.

Crock pot liner of Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

Mix together the chicken broth, 1/4 cup cilantro leaves, salsa, cumin, allspice, and garlic together in a bowl. Pour over chicken and vegetable layer.

Set slow cooker to LOW and cook for 4 hours.

Garnish with sour cream and cilantro.

Slow Cooker Latin Sweet Potato & Black Bean Salsa Chicken Stew

More slow cooker recipes – Crockpot Creamy Tuscan Chicken Thighs

Use your crockpot to make Homemade Yogurt.

Are you asking, Slow Cooking, is it Safe?


Pork Belly Sharp Cheddar Broccoli Bake

Oven baked casserole that is deliciously yummy and the cheesiest smoked pork belly, white sharp cheddar cheese, broccoli, cream cheese and green onions.

This meal is a one dish meal that is easy to bring together all in under an hour.

We searched the internet and found most people making this dish used either velveeta, orange cheddar, or Swiss cheeses.

This recipe uses white sharp cheddar cheese.

Sharp Cheddar is an aged cheese, with a golden color and a piquant taste. Regular mild cheddar has a sweeter flavor.

We’re as the orange cheddar is a variety colored with Annatto seeds.


You like the taste of cooking meat with cheese – than you’ll enjoy this Teriyaki Cheesesteak Sandwich.


Sharp Cheddar The Go To Cheese

Cheddar tends to have a sharp, pungent flavour, often slightly earthy. The “sharpness” of cheddar is associated with the levels of bitter peptides in the cheese.

According to Cheese Pro Club, sharp cheddar is the go to cheese for many when they make a grilled cheese sandwich or a Macaroni and cheese dish.

Sharp Cheddar, inexpensive or not strikes just the right balance between meltability and flavor.

And that is what you want with a dish that is baked with cheese.

You often do get some pooling of fat when you add cheddar to the top of a dish.

If this happens just enjoy the flavor, or you could gently lie a paper towel over the top to soak it up.

Other cheese that would make this dish stand out in flavor could include, Asiago, Canadian Cheddar, or Manchego.


Enjoy reading more about the Top Nine Varieties Of Cheese’s Enjoyed By Food Lovers


Pork Belly Sharp Cheddar Broccoli Bake

8 thick slices pork belly bacon, smoked

1/4 cup butter

1/3 cup flour

8 oz cream cheese, soft, room temperature

2 cups milk

1 tsp salt

1 tsp fresh ground black pepper

1/2 tsp paprika

1 1/2 cup grated white sharp cheddar cheese

10 green onions , sliced

4 cups broccoli, cut into medium sized florets

Preheat oven to 350F.

Cook the bacon until crispy. Drain and then crumble. Set aside.

Steam the broccoli until almost tender. They should seem a little undercooked.

Melt the butter in a medium saucepan. Add the flour and stir until thoroughly mixed. Add in the cream cheese and stir until melted.

Add the milk and spices. Stir until well heated but do not bring to a boil as that might scald the milk.

Stir in 1 cup of the grated cheese and remove from the heat.

Dump the broccoli in a 13×9 baking dish. Pour the cheese mixture over the broccoli. (Optional to sprinkle some bacon pieces and sliced green onions).

Gently fold so that the broccoli is coated in the cheese mixture and the bacon and green onions are mixed throughout.

Evenly spread the broccoli in the baking sheet. Sprinkle remaining cheddar cheese, bacon and green onions on top.

Bake for about 20 minutes or until bubbly and the cheese is melted.

You’ll also enjoy the baked dish without meat but with the addition of cauliflower – Broccoli & Cauliflower Cheddar Cheese Casserole.


Shrimp Ceviche

Shrimp Ceviche

Ceviche originated in Peru and is considered a national dish.

The first documentation of the word ceviche is from 1820, in the song “La Chicha,” sung by Peruvian soldiers.

According to some historic sources from Peru, ceviche originated among the Moche, a coastal civilization that began to flourish in the area of current-day northern Peru nearly 2000 years ago.

The Moche apparently used the fermented juice from the local banana passionfruit.

Recent investigations further show that during the Inca Empire, fish was marinated with chicha, an Andean fermented beverage made from purple corn.

Chicha – a Peruvian BeverageMade From Purple Corn

Different chronicles also report that along the Peruvian coast prior to the arrival of Spaniards, fish was consumed with salt and ají.

Nevertheless, most historians agree that ceviche originated during colonial times in the area of present-day Peru.

The preparation and consumption of ceviche is practically a religion in parts of Mexico, Central, and South America, and it seems as though there are as many varieties of ceviche as people who eat it.

Ceviche is easy to make and can be prepared as a meal or as a fabulous appetizer for your next dinner party.

How To Cook Ceviche

The freshest ingredients make all the difference in this classic dish of Peru.

Ceviche is made with raw fish, and yes you can use shrimp.

The normal process of cooking food is by heating it which involves denaturing, which is a culinary term referring to the changing of the structure of the proteins in the food.


You may think of cooking as purely functional – When in fact there are several reasons Why We Cook.


Another way of denaturing a protein is to apply citric acid. Citrus juice can essentially denature the protein of raw fish.

Historically it was prepared using the citrus of bitter orange. Though most recipes use lime and lemon juices.

Firm-fleshed fish can be used to make ceviche. Such as cod, halibut, flounder, sole, scallops, lobster and shrimp.


If you eat fish regularly than you love making this Oven-Baked Pecan Crusted Salmon


Typically the fish is mixed with diced onion, tomato, cucumber, jalapeños, and cilantro.

Most Latin American countries though, have given ceviche their own touch of individuality by adding their own particular garnishes.

Though you can add whatever you like. Other cooks making this dish have added diced fruits such as pineapple, mango, and avocado.


If you like mangoes , you’ll love Peach and Mango Salsa – Which you could also add some shrimp too.


Serve with tortilla chips – corn on the cob – wrapped in warm corn tortillas or lettuce wraps.

Shrimp Ceviche

2 pounds raw shrimp

1/2 cup onion, chopped

1 jalapeño (ribs and seeds removed, then minced)

3/4 cup cucumber, diced

1 cup tomatoes, seeded and diced

3/4 cup cilantro, chopped

3/4 cup lime juice

1/2 cup lemon juice

Tortilla Chips (for serving)

• Place the raw shrimp in a bowl and pour the lime and lemon juices over the shrimp. Add salt to taste. Gently toss to coat.

• Cover and refrigerate for at least 30 minutes – up to 2 hours.

• Next, remove the shrimp from juice to a dry salad bowl. Add 1/4 cup of the juice (can add more as needed)

• Next add the onion, jalapeno, cucumber, tomatoes, and cilantro to shrimp and juice. Stir to combine (add more juice if needed).

• Serve chilled with tortilla chips. Or wrap in a warm tortilla with avocado slices.


Pork & Green Bean Stir-Fry with Sweet Potato Fried Rice

Riced Vegetables as the name implies are made from 100% vegetables.

The vegetable used is chopped up into tiny rice-sized pieces.

The most common vegetable used is cauliflower.

Riced vegetables are grain-free, gluten-free, low calorie and can be prepared with or without sauce or seasoning.

Riced vegetables are incredibly versatile. They can be enjoyed alone or in a recipe.

Using riced vegetables instead of white rice is a great way to add additional vegetables to your meals.


Read more about the Good Reasons To Eat Your Fruits And Vegetables Every Day


Pork & Green Bean Stir-Fry with Sweet Potato Fried Rice

For the sweet potato rice

2 large sweet potatoes peeled,

1/2 tablespoon coconut oil

1 small white onion diced

Black pepper

4 eggs beaten

2 teaspoons soy sauce


Reserved Sauce

2 tablespoons soy sauce

1 tablespoon rice vinegar

1 teaspoon honey or coconut sugar

Mix in a small bowl and set aside until needed.


For the pork and beans

1 pound pork tenderloin

Himalayan salt

2 teaspoons coconut oil

1 tablespoon peeled minced fresh ginger

1 tablespoon minced garlic

¼ teaspoon red pepper flakes

1 pound green beans trimmed and cut crosswise into 2” pieces

Prep the green beans

Cook the green beans in a steamer pot in a until crisp-tender, about 4 minutes. Remove steamer insert with beans and set aside.

Prep the rice

Shredded sweet potato in a food processor using insert. Next remove shredder insert and place blade.

Add shredded sweet potatoes and pulse on chop until rice-like and set aside.

Heat the coconut oil up in a large skillet. Once shimmering, add the onions and cook until translucent, about 5 minutes.

Add the sweet potato rice, season with pepper, and stir until sweet potato is no longer crunchy, about 5 minutes.

Push the rice to the sides of the pan to create a cavity in the center to drop the eggs in.

Stir the eggs and let cook until scrambled and then combine with the rice.

Drizzle with the soy sauce, stir well to combine, and set the rice aside and cover to keep warm.

Pre the pork

Cut the pork diagonally into 1/4-inch thick slices and then cut each slice lengthwise in half. Season with salt.

In a small bowl, mix together the soy sauce, vinegar, and honey and set the sauce aside.

Heat 1 teaspoon of the coconut oil in a large skillet over medium-high.

Once oil is shimmering, add the ginger, garlic, pepper flakes, and pork.

Cook, stirring, until pork is no longer pink, 5-7 minutes.

Once pork is done cooking, add the green beans to the skillet with the pork and reserved sauce and cook over high heat, stirring often, until beans absorb the sauce, about 2 minutes.

Divide the sweet potato rice into bowls and top with the pork and green beans. Serve immediately.

Like riced sweet potatoes – then you’ll love a spaghetti style Goan Coconut Chicken Curry with Spiraled Sweet Potato.


Kale For Salads Soups & Side Dish – recipes included

Kale For Salads Soups & Side Dish – recipes included

Kale is a leafy, cruciferous vegetable that is rich in nutrients. It comes in so many varieties, and in flavor variations as well.

Kale leaves can be white, red, purple and green. With either flat to curly-leaf edges.

There are 8 varieties of eatable kale and they include:

  • Curly Kale
  • Lacinato Kale
  • Red Russian Kale
  • Siberian Kale
  • Chinese Kale
  • Redbor Kale
  • Premier Kale
  • Walking Stick Kale
Red Kale Beets and Sweet Cilantro Vinaigrette

Depending on the variety, the flavor of kale can be a sweet to nutty sweet flavor or a peppery slightly bitter flavor.

The stems and ribs of the leaves are tougher and even more strongly flavored than the leaves themselves.

Most recipes will call for removing the stem and rib before adding it to the dish.

Moroccan Three Bean and Kale Soup

Baby Kale verses Large Kale

If you want to a salad using kale, use what is packaged as “baby kale.” The leaves are harvested small and have a milder flavor.

Save the larger leaves for soups, stews, and other cooked dishes.

Large Kale For Adding To A Pot Of Soup

You can also use them as substitutes for spinach or cabbage to add variety to the flavor of your favorite dishes.

Benefits Of Eating Kale

Kale offers a range of health benefits for the whole body.

Kale has a wide range of nutrients that can help prevent various health problems.

The leafy green contains fiber, antioxidants, vitamins C and K, and including minerals like calcium and iron.

Red Kale Cannellini Beans and Chorizo Soup

Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.

These toxins, known as free radicals, are unstable molecules. If too many build up in your body, they can lead to cell damage. This could result in health problems such as inflammation and diseases.

Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines (Source).

These are chemicals that occur when you grill or cook meat at a high temperatures.

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement.

Some research has reported that a high intake of vitamin K could help reduce the risk of bone fractures. Vitamin K is also needed for blood clotting.

Cider Braised Chicken With Apples and Kale

Try these recipes with: