A Coriander Kale Pasta For Those Who Hate Kale

Let's be honest. For many kids and adults, kale is, literally and figuratively, a tough one to swallow. 

Meanwhile, study after study shows that green vegetables are nutritional superheroes.

A 2015 study linked consumption of 1-2 servings of green leafy veggies per day to substantially improved cognitive abilities. Another study demonstrated that a chemical compound, 3,3'-diindolylmethane (DIM) in kale, broccoli and other greens enhances immune system function, clears viruses and fights cancer. DIM is, in fact, in clinical trials for cervical and prostate cancer. 

To help us get our kale on, here is a simple, nutritious and may I say delicious pasta to please kale-averse kids and adults alike. With unusual but pleasing hints of health-boosting coriander, avocado and protein-rich chickpeas, this creamy kale preparation really hits the spot.

You can smother the sauce on crackers for a snack, slather it on a grilled cheese sandwich to boost the nutritional content in kiddo's lunchbox or enjoy it with your favourite pasta for a weeknight family supper that's healthy, tasty and quick to prepare. 

My 4 and near 40 year old boys ate it with gusto. I hope your families will love it too. 

RECIPE

Coriander Kale Pasta
Babies, Baby-led weaning, Toddlers, Kids, Adults

Yield
Serves 2 adults and 2 kids 

Ingredients
2 tbsp olive oil
2 shallots, chopped
4 garlic cloves, chopped
1/2 tsp coriander powder
4 cups roughly chopped kale leaves, thick stems removed
Salt and pepper
1/2 cup cooked chickpeas
Juice of 1 lemon
1/2 avocado
Parmesan cheese (optional)
Red chilli flakes (adults only, optional) 

Method
In a pot for which you have a lid, heat the oil on medium. 

Sauté the shallots until soft for 3-5 minutes. Add the garlic and sauté until fragrant, about a minute. 

Add the kale and a sprinkling of salt. Sauté to mix with the shallots, garlic and oil. Add a splash of water and reduce heat to low. Cover and steam for 3-5 minutes until the kale has softened. 

Take the lid off and stir in the chickpeas. Transfer the ingredients into a blender with the avocado and lemon juice. Blend well until a creamy sauce forms. Add a splash of warm water to help things along. Taste and adjust the salt and pepper. 

Stir into your favourite pasta (we love whole grain kamut spaghetti) adding a a bit of the pasta cooking liquid to make the mixture extra smooth. Serve with grated parmesan cheese for everyone and chilli flakes for adults, if you like a bit of heat.

Serve babies the sauce on its own without salt as a delicious and nourishing baby puree or with soft cooked pasta for baby-led weaning. 

 

 

 


 
 

 

 

 

 

Health benefits of spices, no curry required

A common misconception is that enjoying the health benefits of spices means eating curry. 

The truth is that, as much as I love a good curry, these traditional recipes are not the only vehicles for spice. 

Simple dishes that we all enjoy on a regular basis can be ideal canvases for spices. Some out-of-the-box thinking and willingness to break the rules can allow these healing ingredients into your kids' and families' lives, seamlessly and deliciously. 

These spiced scrambled eggs are a case in point. 

RECIPE

Spiced Scrambled Eggs
Toddler, Kid, Adult

Eggs are nutritious, versatile and perfect for picky kids. 

I spiced up a traditional egg scramble with anti-inflammatory turmeric, digestion-boosting cumin, anti-bacterial coriander as well as metabolism-enhancing black pepper (which also increases the absorption of turmeric). I added tomatoes and spinach for increased nutrition and shallots for bite and flavour. A sprinkling of parsley finished off the dish beautifully. We love it over toast for breakfast or in a whole wheat tortilla for lunch. A bit of cayenne or hot sauce elevates it for the adults.

Yield
4 servings 

Ingredients
6 eggs
2 tablespoons cream or milk
1/2 teaspoon turmeric
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
2 shallots, finely chopped
1/2 cup baby spinach
1/2 cup cherry tomatoes, halved
1 tablespoon olive oil
Salt and pepper to taste
1 tablespoon finely chopped parsley 

Method
Beat the eggs, cream and spices in a bowl until well mixed. 

In a sauté pan, heat the oil on medium until shimmering. 

Add the shallots and sauté until softened, 2-3 minutes. Add the spinach and tomatoes and sauté for 5 minutes until the tomatoes have broken down a bit. 

Reduce the heat to low. Add the eggs and mix continuously, scrambling them into a custard-like, creamy texture, 3-5 minutes. Once the eggs are cooked, add salt and pepper to taste. Finish with parsley and serve.