Kale is one of the healthiest foods on the planet. Just one cup of kale has more vitamins than an entire week’s worth of other healthy foods. Spinach is also a super food loaded with nutrients in a low calorie package.
Spinach and kale are both packed full of vitamin C, carotenoids, calcium, iron, and fiber. Both spinach and kale stimulate detoxification.
Here is a great, healthy recipe with both spinach and kale: Spinach and Kale Turnovers.
These are not only tasty, but can be served as a side dish with roast chicken, or just enjoy them as a meatless entree. They are great made ahead of time, too, and when brown-bagged, they can be reheated in the toaster oven.
Spinach and Kale Turnovers
Yield: 8 turnovers
Bake: 18 minutes at 375
2 tsps olive oil
1 cup chopped onion
1 garlic clove, chopped
3 cups chopped kale (about 1 small bunch)
1 (6 oz) pkg fresh baby spinach
1/2 tsp freshly ground pepper
1/4 tsp salt
1/8 tsp ground nutmeg
3/4 cup (3 oz) crumbled feta cheese
1 (11.3 oz) can refrigerated dinner roll dough (or make your own)
Cooking spray
2 1/2 tbsp grated fresh Parmesan cheese
Preparation:
1. Preheat oven to 375.
2. Heat olive oil in a large skillet over medium-high heat. Add onion; saute 10 minutes or until tender and lightly browned. Add garlic; saute 2 minutes. Add kale and spinach; saute 8 minutes or until kale is tender. Stir in pepper, salt and nutmeg. Remove from heat; cool slightly and stir in feta.
3. Separate dough into 8 pieces. Roll each dough piece into a 5-inch circle. Spoon about 1/3 cup kale mixture on half of each circle, leaving a 1/2 inch border. Fold dough over kale mixture until edges almost meet. Bring bottom edge of dough over top edge and crimp to form a rim.
4. Place turnovers on a baking sheet coated with cooking spray. Lightly coat turnovers with cooking spray and sprinkle each turnover with about 1 tsp Parmesan. Bake at 375 for 18 minutes or until golden brown. Let stand at least 5 minutes before serving; serve warm or at room temperature
Calories 184 (27% from fat); Fat 5.5 g (sat 2 g, mono 1.6 g, poly 1.2 g); Protein 8.1 g; Carb 25.4 g; Chol 7 mg; Iron 2.3 mg; Sodium 516 mg, Calc 110 mg
From Cooking Light, Jan/Feb 2007
Popeye was definitely on to something.
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Disclaimer: This article is for informational purposes only, and is educational in nature. The FDA may not have evaluated some of the statements. This article is not intended to diagnose, treat, cure, or prevent any disease. Please discuss with your own, qualified health care provider before adding supplements or making any changes to your dietary program.
