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I have spent the last 2 hours reading your newsletter and wonderful recipes. I have already printed a whole bunch I want to try. I love them because they are using ingredients one has on hand. I love that and just wanted you to know how much we appreciate all your hard work in putting together this newsletter. Thank you very much.


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       Volume I - May 23, 2008

SMART Ideas!

Kale, Green SUPERFOOD!

by Alice Osborne

Kale is a dynamic superfood, and is a robust alternative to spinach. Yes, there are natural born kale lovers out there, but others might need a little coaxing. This recipe will go beyond coaxing, and might just convert the kale-wary into the kale-loving.

Kale is a much underappreciated vegetable, has a deep, rich taste that combines nicely with ginger and sesame.


2 bunches of kale
1/2 teaspoon sesame oil
1/2 teaspoon canola oil
1 teaspoon minced garlic
1 teaspoon minced ginger
1 tablespoon water
1 teaspoon low-sodium tamari or soy sauce (or Bragg’s Liquid Aminos)
1 teaspoon sesame seeds
1/4 teaspoon ground red pepper

1. Wash the kale but do not pat it dry. Coarsely chop it.

2. In a 12-inch skillet or wok, warm the sesame and canola oils over medium-high heat. Add the garlic and ginger, and sauté until the garlic is lightly browned. Add the kale with the water that clings to it and sauté it, sprinkling with water until it’s tender, 5 to 7 minutes.

3. Transfer the kale to a bowl and toss with the tamari or soy sauce (or Bragg’s Liquid Aminos), sesame seeds, and ground red pepper.

Adapted from The Purification Plan: Clear Your Body of the Toxins That Contribute to Weight Gain, Fatigue and Chronic Illness from the Editors of Rodale Health Books (Rodale, 2005).

  Download this recipe.

"Each serving supplies 7mg of lutein, a healthy dose for the day."

1 Tbsp olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 C chopped raw kale
4 C low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 tsp dried Italian herb seasoning
Salt and pepper to taste
1 C chopped parsley

In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

(Yield: 8 servings)
(Recipe found in USA Weekend)

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(needs a high-powered blender such as Vita Mix or Blend Tec)

(uses low-glycemic index fruits—berries—for those concerned about their blood sugar levels)

1 Kale leaf
1 Collard leaf
1 Red Chard leaf
3 or 4 Spinach leaves
¾ C raspberries
¾ C blueberries
¾ C strawberries
4 Tbsp (heaping) frozen apple juice concentrate (frozen, NOT reconstituted)
1 Tbsp golden flax seed
2 ½ C water

Wash all leaves thoroughly; pat dry. Put all berries and flax seed into blender. Add juice concentrate and water. Add leaves. Start blender on low and gradually advance to high speed. Blend for 20-25 seconds.

Yield: almost a quart of drink.

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(Recipe courtesy of Alice. All of her 7 children will drink this and really like it, but her husband calls it “green slime.” True, not the best recommendation for the drink (but then, his drink of choice is Pepsi.) Believe it though—there is NO taste of green. This is a powerful antioxidant, energizer, skin enhancer, youth-booster. Try it and let us know what you think.)

(If YOU have a smart idea, won't you share it? Life is so much easier and we accomplish so much more when we pool our resources. And after all, we're all in this together. So email or with YOUR Smart Ideas!)

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