Tag Archives: kale recipes

Salmon and Kale Bombs.

Recently I was very pleased to be passed on some kale. A fair amount of kale that needed using quick, so we’ve been going a bit kaletastic. 

Salmon and kale = one of those winning combo’s in my mind. It turns out the small people agreed with me and hoovered up their dinner. One happy mummy as they got a whole heap of goodness from this meal. This was also our first meal eating al-fresco this year. Love love love. 

It always surprises me that the J-boy who is not always the keenest vegetable eater will happily eat his greens when mixed into meals. If you have a child who isn’t keen on veggies then try this out on them. Sometimes having your veggies on the side makes them harder to eat, so I tend to incorporate them into as many main meals as I can and then add some on the side too.

Kale:  Packed with vitamins C and A (1 cup provides over 200% of the RDA for vitamin A and over 100% of vitamin C), also providing calcium, vitamin B6 and some iron. Kale contains the powerful antioxidants beta-carotene, quercetin and kaempferol. These have numerous health benefits including fighting cancer, oxidative damage to the body, anti-inflammatory and anti-ageing. 

Salmon: Omega 3’s, one of the unsung heroes of our diets. These can help protect against heart disease, play a role in helping treat depression and are important for the development of a baby. You want to be including these in your meal plan 1-2 times a week if possible, once only if you are pregnant. Oily fish are the best known source but linseeds, walnuts and tofu are some alternatives.

Sesame seeds: High in calcium and iron content, magnesium and B6. I included these for the texture and the calcium and iron content as I am in the late stages of pregnancy so always thinking about keeping my iron and calcium stores up. Call me paranoid….

Dietitian UK: Salmon and kale bombs

Salmon and Kale Bombs
Serves 4
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
592 calories
7 g
238 g
24 g
83 g
4 g
400 g
465 g
1 g
0 g
11 g
Nutrition Facts
Serving Size
400g
Servings
4
Amount Per Serving
Calories 592
Calories from Fat 213
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 5g
Cholesterol 238mg
79%
Sodium 465mg
19%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
6%
Sugars 1g
Protein 83g
Vitamin A
170%
Vitamin C
101%
Calcium
17%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 salmon fillets
  2. 100ml milk
  3. 200g kale chopped very fine
  4. 1 medium egg or 2 small
  5. 2 tbsp chopped chives
  6. black pepper
  7. gluten free/wheatfree breadcrumbs
  8. sesame seeds
Instructions
  1. Place the salmon in a pan with the milk, allow it to poach for 10 minutes. Then strain the milk into a jug, get as much liquid as you can out of the fish. You can keep this to use in another recipe such as a cheese sauce.
  2. Meanwhile chop up the kale and chives.
  3. Now break up the fish into small flakes, mix with the kale, chives, pepper and egg. The mixture should be wet but not sloppy as you want to be able to shape it into balls.
  4. Place the breadcrumbs in a shallow dish, mix in the sesame seeds.
  5. Roll spoonfuls in you hands into balls, then drop into the breadcrumb mix and roll the fish ball in it.
  6. Place onto a lined baking tray and pop into the fridge for an hour to firm up. (Make ahead up to this point).
  7. Bake at Gas Mark 5 for 20 minutes.
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calories
592
fat
24g
protein
83g
carbs
7g
more
Dietitian UK https://www.dietitianuk.co.uk/

Bacon and Kale Pasta

It’s a new year and I’m trying out new meals. This is one recipe idea I’ve had scribbled down in my ideas book for ages, but I’ve not had the guts to try it out on the family. Now my lot are good at trying new things and generally I’m pretty lucky as they eat most things. But I wasn’t convinced that they would see this as a hit. Pasta, yes, bacon, yes… but kale and red cabbage too? I went for it as we had all the right ingredients just waiting to be used up.

However I was very pleased I went with it. It was an all round hit. Everyone had seconds. Maybe I should grow kale this year. 

Dietitian UK: Bacon and Kale Pasta 

Miss K:  “Mummy I love it, love it”.

Toddler boy: banging his bowl asking for more – admittedly he wanted the pasta more than the kale.

This is a fresh tasting, zingy pasta dish, with crunch from the kale and a hit of saltiness from the bacon and the cheese. 

Bacon and Kale Pasta
Serves 4
A fresh, zingy, crunchy pasta dish packed full of antioxidants and vitamins K, A and C.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
390 calories
66 g
13 g
8 g
17 g
2 g
286 g
347 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
286g
Servings
4
Amount Per Serving
Calories 390
Calories from Fat 68
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 13mg
4%
Sodium 347mg
14%
Total Carbohydrates 66g
22%
Dietary Fiber 6g
26%
Sugars 7g
Protein 17g
Vitamin A
250%
Vitamin C
271%
Calcium
17%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tsp rapeseed oil
  2. 6 rashers of back bacon
  3. 1 onion diced
  4. 300g mixed kale and red cabbage chopped
  5. 1 garlic clove crushed
  6. 1 tsp dried rosemary
  7. 1 chilli finely chopped (optional) we added this after to the adults dishes
  8. 1 lemon, juiced
  9. 250g pasta (gluten free if required)
Instructions
  1. Heat the oil in a pan, add the chopped bacon and cook for a few minutes along with the onion.
  2. Now turn down the heat and add the kale, along with a splash of water if needed.
  3. Cook gently for 10 minutes, meanwhile cook the pasta.
  4. Add the garlic, rosemary and optional chilli to the kale.
  5. Strain the cooked pasta, adding a spoon of the water to the kale.
  6. Mix the pasta into the kale and add the lemon juice.
  7. Serve topped with grated hard cheese.
beta
calories
390
fat
8g
protein
17g
carbs
66g
more
Dietitian UK https://www.dietitianuk.co.uk/