Side Dishes

 

 

Kale and Cauliflower Casserole 

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Description:
This is a nice way to add Kale into your meals. This recipe can be a main or a side dish. Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.”
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


Ingredients:
1 1/2 pounds red potatoes, scrubbed well and quartered
1/2 head medium cauliflower, cored and cut into florets
Kosher salt
1 large leek, pale green and white parts only, chopped
2 tablespoons olive oil
Freshly ground black pepper
1 bunch kale, stems removed and chopped (6 ounce bunch)
3/4 cup whole milk
1/3 cup sour cream
1/4 cup freshly grated Parmesan
2 tablespoons butter, cut into pats


Directions:
Preheat the oven to 350 degrees F.

Add the potatoes and cauliflower to a large pot and cover with cold water. Season with a big pinch of salt and bring to a boil. Reduce the heat to a simmer and cook until tender, 15 to 20 minutes. Drain the potatoes and cauliflower in a colander.

Add the chopped leek to a small bowl and cover with water. Let sit and soak for a few minutes to remove all the grit. Drain well and pat dry with paper towels.

Heat the olive oil in a large skillet. Add the leeks and saute until tender, 3 to 4 minutes. Season with salt and pepper. Add the kale and saute until wilted down and softened, about 5 minutes longer. Add the milk to the skillet and bring up to a simmer. Stir in the drained potatoes and cauliflower and mash all together. Stir in the sour cream and Parmesan for some extra flavor. Taste and adjust the flavor as needed. Add the whole shebang to a 2-quart baking dish and dot with the butter.

Bake until golden brown on top, about 35 minutes.


Notes: Total Time: 2 hr 15 min Prep: 1 hr 5 min Cook: 1 hr 10 min Watch video at http://www.foodnetwork.com/recipes/jamie-deen/kale-and-cauliflower-casserole.html?ic1=obinsite&oc=linkback


Special Diet: Gluten Free, Vegetarian, High Iron, Low Fat, High Protein, High Fibre, Low Calorie


Category: Side Dishes

Submitted By: Recipe courtesy of Jamie Deen



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