Healthy Dinner Recipes are easy to find these days. But, being a “clean” vegan, or a person who does not eat animal products or processed foods, it can still be a challenge to find a suitable recipe that doesn’t need altering. I can usually tweak most recipes to come up with “clean” versions and when I come across one that I get excited about, I like to share it.
I came across the creamed kale recipe on the Whole Life Nutrition Kitchen. A wonderful blog filled with healthy recipes. My family and I loved the recipe so much, I tried to find ways I could make use of this healthy dinner recipe by incorporating it with a family favorite – brown rice pasta!
Kale is a delicious and ultra nutritious green vegetable. It has cholesterol lowering benefit (especially when steamed) and has been shown to lower the risk of several types of cancer: bladder, breast, colon, ovary, and prostate. The Isothiocyanates (ITCs) made from glucosinolates that are found in kale are what is responsible for this cancer risk lowering effect.
Glucosinolates also assist with detoxification in the body. Its flavonoids have an anti-inflammatory and antioxidant benefit as well.
So not only does Kale taste great, but you are doing a good thing for your body every time you eat it.
Brown Rice Pasta with Dairy-Free Creamed Kale Sauce
1 small chopped onion or a couple of shallots or other variety
1 tablespoon coconut oil
4 cloves garlic, chopped (you can use less if you are not as huge a garlic fan as I am!)
1/2 cup raw cashews
2 cups filtered water
1/4 teaspoon of red pepper flakes or ½ small jalapeno pepper, seeded
1 tablespoon freshly squeezed lemon juice
2 heaping tablespoons nutritional yeast
2 teaspoons Herbamare seasoning
8 to 10 cups of fresh, organic curly kale
Begin to prepare the brown rice pasta of choice. My family likes this recipe with spirals. You can cook the pasta while you are preparing the sauce.
Heat the coconut oil until it melts in a pan. Add the chopped onion of choice and sauté until softened. Add the minced garlic for the last minute or two.
While the onions and garlic are sautéing, add the remaining ingredients to a blender.
I love my Vitamix for this recipe (let’s face it, I love my Vitamix for all recipes!)
When the onions and garlic are ready, add them to the blender with the other ingredients. Blend until you have a smooth sauce.
Place the chopped kale in a sauté pan. Pour the sauce over it and cover. On low heat, cook the kale with the sauce until the kale has softened (but not mushy) and the sauce has thickened a little bit.
Pour over your pasta and mix well. To the delight of your family, serve. Observe the magic as it disappears!