The other day as I was realizing that I was feeling really low energy and unmotivated. In theory, I was doing everything right—exercising, getting plenty of fruits and vegetables, sleeping (ok, maybe not sleeping enough, but getting some sleep)—but I was still dragging and then it came to me: greens.

I wasn’t getting enough leafy greens.

Many (most) of us don’t get enough leafy greens, but they are so important.

They are great for circulation and respiratory support, they boost our immune systems, and they provide a great energy boost. I hadn’t been eating them, though, because as the weather gets colder I am less drawn to smoothies and salads.

So out came my sautéed and wilted green recipes to provide me some warmth, while still giving me all the benefits of the greens. And it worked! While I may not be stress-free and perky, I am definitely feeling much more alert and focused.

This wilted kale salad is a great one. It is quick, simple, and delicious.

It has just the right amount of crunch from the walnuts, some creaminess from the feta, and just a touch of sweetness from the dried cranberries.

In the quantities listed here, this makes a great salad for two or a wonderful side for four. Plus it would be a wonderful addition to a holiday dinner—helping to balance out all the heaviness of the dishes at this time of year.

So if you are feeling draggy, tired, or down, try this out. It may just be the thing your body has been asking you for.

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Wilted Kale Salad: A Cure for the Winter Blues

Course Salad, Side

Prep Time 10 minutes minutes

Cook Time 3 minutes minutes

Total Time 13 minutes minutes

Servings 2

Author Jessica Braider

Ingredients

• 1 bunch of kale
• 1 clove of garlic
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 6 tablespoons chopped walnuts
• ¼ cup crumbled Feta
• ½ cup dried cranberries
• Salt and pepper

Instructions

• Rip the kale off the stems and rip the leaves into bite-sized pieces. Rinse and dry the kale. Mince the clove of garlic.
• In a large skillet, heat the olive oil. When it starts to shimmer, add the minced garlic and stir until fragrant.
• Toss in the kale and balsamic vinegar and stir until the kale just turns bright green but hasn’t yet wilted.
• Take it off the heat and mix in the walnuts and feta. Salt and pepper to taste and serve warm.

<p>The post Wilted Kale Salad: A Cure for the Winter Blues first appeared on The Balanced Kitchen.</p>

That green showing up everywhere always gets me thinking about and craving green vegetables. Sadly, though, salad greens are kind of tough and lame at this time of year, but the sautéing greens, such as kale, mustard, and chard, are all great, so I figured now is the perfect time to share my tried and true honey greens recipe with you!

This is a spin off on a recipe my brother introduced me to years and years ago that used brown sugar instead of honey. Before having his version I had never really enjoyed chard or mustard greens, but once he put these sweet and sour greens down on my plate I was hooked! This is a recipe I often share with clients who are skeptical of greens and is also a side vegetable that I can (usually) count on my boys to enjoy with gusto. If you have lots of mouths to feed and will be doubling or tripling the recipe, I am a big fan of a mix of chard and mustard greens, but you really can’t go wrong with any of them!

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Honey Greens

Course Side, Vegetable

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Jessica Braider

Ingredients

• 1 tablespoon extra virgin olive oil
• Dash of cayenne optional
• ½ cup onion chopped
• 1 bunch of kale mustard, or chard greens. Stemmed, rinsed, and torn into bite-sized pieces.
• 1 tablespoon rice or apple cider vinegar
• ½ tablespoon honey or more, to taste
• Salt and pepper to taste

Instructions

• Heat the oil on medium-high head in a large frying pan and add a dash of cayenne (if using).
• When the oil is hot and shimmering, but not smoking, add the onion and cook until it is translucent.
• Turn the heat down to medium and add greens, stirring constantly. When the greens have turned bright “army” green, turn off the heat.
• Add the vinegar and some salt and pepper. Stir to mix and then drizzle the honey over and give it one last stir. Serve immediately.

<p>The post Honey Greens: A Taste of Spring! first appeared on The Balanced Kitchen.</p>

I am sad to report, in case you didn’t hear, that, according to Punxsutawney Phil, we’ve got 6 more weeks of winter ahead of us. (womp, womp). So what does that mean for those of us who are sick of our sweaters, desperate for the sun, and eager to eat fresh produce? We’ve got to get creative!

Last week I shared my Wild Blueberry Flavor Burst Smoothie, which has been helping on the fruit front (even my 8-year-old smoothie-hating son liked it!), but what about the vegetables? I mean, I love soups and stews probably more than most people but even this veggie-fiend can get a little desperate…

So this week I reached out to some of my food blogger friends to ask them to share their favorite ways to get more vegetables in during the winter months and they all shared salad recipes!

Yes, I know. Salads can be tough at this time of year because we are feeling cold and the greens aren’t quite as plentiful or flavorful. But winter salads can turn it all around because they incorporate some of the best seasonal produce (root vegetables, citrus), warming cooking techniques (roasting, baking), and rich additions (cheese, bacon, etc.) to create delicious, nourishing salads that will absolutely satisfy you!

Are you feeling inspired yet?! Here are some great recipes to get you started:

Winter Kale Salad This salad from Sincerely Nourished has got it all! Some sweet, some savory, some crunch, and texture.

Tostada Salad. This is my lunch almost every day! I love how flexible it is–leftover roasted vegetables, whatever greens I have on hand, some cheese, and some avocado and I am set!

Cornbread Panzanella Salad with Roasted Beets from Key Ingredients is a salad that is a special meal in and of itself! I love the different textures and flavors she’s come up with here and a little something to make everyone happy (if you’re vegetarian, veggie bacon would be great here)!

Winter Citrus and Arugula Salad if the colors from this cheerful salad from C it Nutritionally don’t brighten your day, then we need to talk! This salad’s got protein, vitamin C for days, and arugula to pack a punch. Yum!

7 Ingredient Roasted Beet Salad Kroll’s Korner packs in the seasonal goodness with this awesome salad! I love how she has the sweet with the beets and the creamy-salty with the feta and then brings those flavors to life with lemon… perfection.

Wilted Kale Salad is one of my go-tos when I am craving greens but need the warmth. This takes almost no time to throw together and is packed with satisfying bits of flavor with the feta, walnuts, and cranberries thrown in.

Which salad are you going to try first? I’d love to hear about your favorite winter salad recipes, too!

<p>The post 6 Winter Salads to Help You Survive ‘Til Spring first appeared on The Balanced Kitchen.</p>

There are a couple of tricks to make these soups really great.

• A good stock is not essential, but makes a great foundation
• Using a variety of vegetables will make them tastier (each bite is different!)
• Taking the time to sauté a base of vegetables will add sweetness and depth of flavor
• Herbs and other flavor enhancers are a great addition
• Cook the noodles separately

So here are the basic directions for how to make a noodle soup with lots of variation suggestions. Play around with it! Make it your own! I’d love to hear what combinations you come up with!

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How to Make a Noodle Soup Without a Recipe

Course Dinner, Lunch, Soup

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Author Jessica Braider

Ingredients

• ½ large onion or 1 small onion variation: 2 leeks or 3 shallots
• 3-4 medium carrots
• 2 tablespoons fat butter, extra virgin olive oil, or coconut oil if doing an Asian-style soup
• 8 cups stock chicken, vegetable, or beef
• 2 or so cups of additional vegetables celery, peas, corn, asparagus, spinach, kale, shredded cabbage, broccoli florets, edamame, etc.
• 1 cup added protein—optional cooked chicken, salami, ham, tofu, chickpeas, etc.
• 1-2 cups dried pasta noodles, spaghetti, letters, Asian, etc.
• Flavor enhancers salt, pepper, oregano, thyme, basil, za’atar, parmesan rind, crushed red pepper flakes, soy sauce, ground ginger, sesame oil, etc.
• Grated parmesan—optional

Instructions

• Chop onion, carrots, and celery (if using). Start a well-salted medium pot of water to boil. In a second large pot, heat the fat over a medium-high heat. Add the onion, carrots, and celery (if using) and sauté until soft, stirring occasionally. Add the stock and bring to a simmer (note: if you are using a parmesan rind, throw the whole thing in now and then fish it out at the end). Chop any other ingredients that need to be chopped. Add any other vegetables that might need to cook for a little bit (broccoli florets, cabbage, etc.). When the water comes to a boil, add the pasta and cook according to directions. Add the protein (if using) and the flavor enhancers. Continue to simmer. Just before the pasta is done, add any other vegetables that only need a few minutes to cook to the soup (peas, carrots, asparagus, edamame, spinach, kale, etc.). Strain the pasta, return it to its pot, and mix in some olive oil or sesame oil so it won’t stick together. Taste the soup and add whatever extra flavorings it might need. Serve the soup into bowls and then add pasta. Top with grated parmesan, if you like.

<p>The post How to Make a Noodle Soup Without a Recipe first appeared on The Balanced Kitchen.</p>

My mom calls these foods nursery foods because it is what you would feed little kids in a nursery back in the day. And I’ve got an updated version of nursery food for you today! This is a recipe I developed for a cooking client, but it was such a hit with them and my own family that I thought I would share it with you. This Chicken and Kale Noodle Casserole is sort of like a baked chicken alfredo pasta with a bonus dose of kale. It is creamy, soothing, and warm—all those things we crave at this time of year. But it has the added perk of being healthy enough that it won’t derail your goal of eating healthier in the New Year (if that was a goal of yours)!

If you are a vegetarian, don’t lose hope! There is a vegetarian suggestion in the notes. Also see notes for freezer directions and other variations.

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Chicken and Kale Noodle Casserole

Course casserole, comfort food, Dinner

Prep Time 25 minutes minutes

Cook Time 25 minutes minutes

Total Time 50 minutes minutes

Servings 6

Author Jessica Braider

Ingredients

• 2 boneless skinless chicken thighs (about ¾ lb)
• 8 oz whole wheat noodles I used shells but fusilli, penne, or egg noodles would also work well
• 1 tbsp butter
• 1 medium shallot minced
• 3 tbsp all purpose flour
• 1 ¾ cups chicken or vegetable broth
• 1 cup milk
• 1 clove garlic minced
• ¾ tsp salt
• pepper to taste
• 1 cup shredded sharp cheddar cheese
• 3 tbsp grated parmesan divided
• 3 cups chopped kale
• 2 tbsp bread crumbs I use whole wheat

Instructions

• Preheat the oven to 375. Spray a 9x13 pan with cooking spray.
• Put the chicken thighs on a cookie sheet, season to taste with salt, pepper, and a little garlic powder. Drizzle with olive oil. Put immediately into the oven, even if it isn’t preheated yet.
• Put a pot of water on to boil. When the water comes to a boil, put in 8 oz (half a box) of macaroni and set the timer to 2 minutes less than the normal cooking time.
• While the water is coming to a boil, mince your shallot and garlic.
• In a large saucepan over a medium-high heat, melt the butter. Add the shallot and cook until soft, about 2-3 minutes.
• Add the flour and stir. Pour in the broth and mix well until the lumps of flour are dissolved.
• Add the milk, garlic, salt, and pepper and bring to a boil. Immediately turn it down to a simmer and cook, stirring occasionally, until it thickens, about 6-7 minutes.
• Grate the cheese and chop the kale.
• When the sauce has thickened, add the cheddar and 1 tbsp of parmesan and stir until the cheese is melted. Turn off the heat and mix in the kale. Set sauce aside.
• While you are waiting for the pasta to finish cooking, check the chicken. If it is cooked, then remove from the oven and shred it.
• Mix the shredded chicken into the sauce.
• When the pasta is done, drain it and then mix it into the sauce. Stir well to make sure everything is well combined.
• Pour the mixture into your 9x13 pan and sprinkle the remaining 2 tbsp of parmesan and the 2 tbsp of bread crumbs over the top.
• Bake for 20-25 minutes, or until the top is crisp and golden.

Notes

Note: If you want to make this vegetarian, replace the chicken with 2-3 cups of chopped baked tofu, cut into small cubes. Or with 2-3 cups of firm roasted vegetables such as sweet potato, carrots, or parsnips.
Note: If you don’t like kale, you can replace it with baby spinach or cooked broccoli florets.
Note: If you want to turn this into a freezer cooking recipe. Assemble the casserole and then cover well and freeze. When you are ready to eat it, defrost during the day and then bake it as directed.

<p>The post Chicken and Kale Noodle Casserole first appeared on The Balanced Kitchen.</p>

One of my favorites was Espinacas a la Catalana (Catalan-style Spinach). It was a revelation. It is a garlicky sautéed spinach with raisins and pine nuts mixed in. While spinach had always been one of my favorite vegetables, the way that she balanced salty, sweet, and garlic in the dish with a light crunch from the pine nuts was wonderfully addictive. When it came time to have my good-bye dinner and she asked me what I wanted on the menu, Espinacas a la Catalana was my number one request.

Since then, it has been a dish that I make from time to time, especially if I have some really nice, fresh spinach. Last week I was craving it but didn’t have any of the ingredients (panic stations!), so I decided to try my hand at a variation… and it was delicious! So today I am sharing it with you.

I love this dish because it is a great, quick and easy way to enjoy all of the greens that are so plentiful (and delicious) at this time of year. I also like that it uses all of the kale—including the stems, which add a further crunch. It pairs nicely with lots of different proteins (omelets, chicken, pork chops, baked tofu, you name it). And finally, it is appealing to kids because of the sweetness and the crunchiness.

So definitely give this one a try. Who knows, you just might become as addicted to it as I am…

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Spanish-Style Kale

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Jessica Braider

Ingredients

• 1 bunch kale washed and spun or patted dry
• 1 ½ tablespoons extra virgin olive oil
• 1-2 cloves of garlic minced (depending on how garlicky you like dishes to be)
• ½ cup dried cranberries
• ¼ cup roasted hulled pumpkin seeds
• salt to taste

Instructions

• Prepare the kale by pulling the leaves off of the stems and roughly chopping them. Then chop the stems into ¼-inch sized pieces as well. Set aside with leaves in one pile and stems in another.
• In a large skillet, heat the olive oil on a medium-high heat.
• When the oil is hot, add the kale stems and minced garlic.
• Stir until the garlic becomes fragrant and then add the kale leaves.
• Stir until the leaves become bright green.
• Add the cranberries and pumpkin seeds and stir well.
• Salt to taste and serve.

<p>The post Spanish-Style Kale first appeared on The Balanced Kitchen.</p>

As I got older I began to realize that obsessively eating certain foods was slowly ruining them for me (I still have trouble with Canadian bacon, for instance), so I pushed myself to alternate foods so this wouldn’t happen. As a parent, I have also worked very hard to encourage variety in my boys’ diets so that they don’t grow sick of any one food.

But the recipe that I am going to share with you today is actually what I eat almost every single day for lunch. How is that possible? Because it is incredibly flexible, I just use whatever I have in the house that day, so every day is different!

Another reason I love this dish is that you can make one or you can make 10 in about the same amount of time, so it is a great family dinner option when you only have 5-10 minutes to get something on the table. And bonus perk: everyone gets to add the toppings they like, so it gives little ones a nice sense of control over their meal.

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Tostada Salad

Course Dinner, Lunch

Prep Time 3 minutes minutes

Cook Time 5 minutes minutes

Total Time 8 minutes minutes

Servings 2

Author Jessica Braider

Ingredients

• Corn tortillas 2-3 per person
• Cheese shredded cheddar or mozzarella, feta, goat, really any cheese that melts well
• Vegetable toppings lettuce, kale, tomatoes, bell peppers, leftover roasted vegetables, avocado, cucumber, etc.
• Salsa
• Optional protein toppings: leftover beans chickpeas, meat, or tofu

Instructions

• If you are using the oven, preheat to 400. If you are making 1 or 2, then the toaster oven works perfectly.
• Lay your tortillas out on baking sheets and spread a small amount of the cheese.
• Top with any vegetables you would like to heat up (peppers, tomatoes, and leftover roasted vegetables would all be good here) as well as any of the optional protein toppings you are using.
• Place the tray in the oven or toaster oven and heat until the tortillas start to crisp around the edges and the cheese is melted.
• Remove from oven and top with any other vegetables you want to add and salsa.

Notes

1) The trick here is to add lots of the vegetables, so that it really looks like salad on top of a tortilla and then the salsa is your dressing.
2) The benefit of using salsa as your dressing is that it has lots of flavor, so you don’t need to drown the vegetables.
3) If you are using kale, I recommend tearing up the kale and mixing it with a little salsa while the tortillas heat up. The acidity in the salsa will break down the kale a bit, making it more tender.

<p>The post Tostada Salad first appeared on The Balanced Kitchen.</p>

We all know we should be eating more vegetables. Many of us try to get them through salads at lunch or an extra serving at dinner, and those are great approaches. But what about breakfast? In mainstream U.S. culture, vegetables in breakfast is often a strange concept, unless you are having a fancy brunch with a frittata or quiche (which can also be easy and quick breakfast foods, like these spinach bites). Instead we often think of breakfast as the time for starches and fruit.

One of my favorite ways to get the veggies into my breakfast is with the 5-minute breakfast scramble. This easy, delicious, and fun option for breakfast is a great way to get everyone off on the right foot. It’s got protein, carbs, and vegetables, and can be adapted in countless ways.

The trick is a tiny bit of foresight. When you are making vegetables for dinner, make some extras. Roasting potatoes or sweet potatoes? Chop and roast one or two more than you think your family will eat. Washing greens? Wash and tear up some extra and pop them into a bag. Chopping an onion, carrot, or bell pepper? Put some aside in a storage container. Steaming some broccoli or cauliflower? Steam a ½ cup more than your family will eat. Then, the next morning when you go to put your breakfast together you have the veggies ready to throw into your scramble!

<p>The post 5-minute Breakfast Scramble: Getting vegetables into breakfast first appeared on The Balanced Kitchen.</p>

The truth is, many of us are not big fans of leafy greens and all of us need to eat more of them. Leafy green vegetables are amazing for our health and well-being. They give us energy, boost our immune systems, provide respiratory support when we have a cold, help to clean our blood, and improve our circulation. And they can also be delicious.

So now that we have reached the time of year when farmer’s markets, CSAs, and grocery stores are overflowing with green leafy goodness, how can we make it more appealing than those sad memories from when we were kids (or last week)?

Here are some ways to get more greens in that are fun, flavorful, and easy:

• Pesto! Almost any leafy green can be made into pesto- kale, carrot tops, arugula, and broccoli are some of my favorites. Then use it as a spread, in pasta, or on homemade pizza.

• Smoothies. If you are one to run screaming from a little green, try throwing some in a smoothie. The fruits will mask the flavor (I promise!) and you’ll end up with a sweet, healthy treat.
• Sautéed with spice. Make it interesting by spicing it up. One of our favorite combos is olive oil with a dash of cayenne, sauté onions or shallots until translucent, throw in greens until they turn bright, add some vinegar (rice or apple cider are great) and a little honey or maple syrup. Salt and pepper to taste.
• Kale chips. Can also be done with chard.

• In soups and stews. Minestrones are great, but also pureed vegetable soups are an awesome place to sneak in some green.
• Flavorful salads. Add a variety of veggies, throw in some cheese or other protein, toss in some nuts or dried fruit, punch up of the flavor in whatever way you like best, but make sure it is fun and interesting.

What are your favorite ways to get your green on?

<p>The post Eat Your Greens! Ways to get more leafy green goodness into your life first appeared on The Balanced Kitchen.</p>

So I have been trying to focus on making quick, easy meals- veggie fried rice, veggie quesadillas, quick pastas, etc. These are great, but last night I really wanted something different. I sort of wanted pizza but I also had a lot of kale in the house that needed to be eaten. So I decided to make kale pizza. I thought maybe I had gone off the deep end, but then I found that others have had the same idea in the past. And it turns out, kale on pizza is awesome. Really.

We tried three different versions of kale pizza last night: kale, sliced tomato, ricotta and parmesan; kale, ground lamb, feta, and pine nuts; and kale, ground lamb, ricotta, parmesan, and pine nuts. They were all really good. My veggie-loving son ate almost all of the tomato-based pie, my meat-loving son gorged on any he could get his hands on (tomato and lamb), and my husband and I enjoyed whatever was left!

The trick here, I think, was sautéing the kale before it went onto the pizza. This meant that it didn’t become the sad, soggy stuff that spinach can be on pizza, but was actually crisp and flavorful.

A note on timing, this can be a 30-minute dinner on two conditions: 1) you already have the pizza dough ready or use store-bought, and 2) you make one, big pie instead a number of smaller ones. This is just because if you do smaller ones, then each one needs its own 10-12 minutes in the oven. So if you want to try this as a 30-minute meal, just make one, big pie on a cookie sheet with already made dough.

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Kale Pizza

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 6

Author Jessica Braider

Ingredients

• 2 lbs Whole Wheat Pizza Dough
• 1 bunch of kale
• ½ lb ground lamb
• 1 roma tomato sliced
• 1/3 cup kale cooked
• ¼ cup ricotta
• ¼ cup feta crumbled
• parmesan
• 4 tablespoons raw pine nuts optional
• Salt and pepper

Instructions

• Kale Prep: Tear the kale into bite-sized pieces and wash and dry thoroughly. In a frying pan, heat the oil on medium-high. Add the kale and saute for 3 minutes. Salt and pepper to taste.
• Lamb Prep: Brown the lamb in a frying pan over a medium-high heat. Salt and pepper to taste.
• Place pizza stone in oven (if using) and preheat the oven to 450. To assemble the pizza, on a lightly floured surface, roll out the pizza dough either into 8-inch rounds or to fit into a large cookie sheet. If using a cookie sheet, oil the sheet or place parchment paper on it and transfer the dough to the cookie sheet before assembling the pizza. Top Tomato-Kale Pizza with roma tomato, 1/3 cup cooked kale, 1/4 cup ricotta, a sprinkle of parmesan, and a sprinkle of sea salt. Top Lamb-Kale-Feta Pizza with 1/4 cup cooked lamb, 1/3 cup cooked kale, 1/4 cup feta. Top Lamb-Kale-Ricotta Pizza with 14 cup cooked lamb, 1/3 cup cooked kale, 1/4 cup ricotta cheese, a good sprinkle of parmesan, and a good sprinkle of sea salt. Distribute ingredients, except for pine nuts, evenly on pizza dough. If you are using pine nuts, sprinkle 2 tablespoons on each pizza 2 minutes before the baking time is up. Bake for 10-12 minutes, or until the cheese has melted and the crust is slightly golden. Remove from oven and allow pizza to cool for 3-5 minutes before cutting.

<p>The post Kale Pizza first appeared on The Balanced Kitchen.</p>