Bringing you the kale low-down: how to cook with it, different types, and a recipe from Grow!͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
NOVEMBER 2022 My New Roots Monthly Happy November Friends, In honour of autumn peaking, I'm dedicating this month to kale - Curly, Lacinato, Red Russian, the list goes on... kale is undoubtedly a nutritional powerhouse and we'd all benefit from it becoming a recurring ingredient in our cooking repertoire. Kale is one of the most "trendy" veggies for good reason! Its culinary versatility coupled with its unsurpassed nutrient density, makes it uber popular. Adding any dark leafy greens to your diet on a daily basis (it's okay if that feels overwhelming – baby steps) like kale, floods our bodies with nutrients that boost brain health, cleanse the blood, and even help to fight cancer. The darker the greens, the more nutritious and healing they are, but all are welcome! Loaded with vitamin A and C, calcium, iron, magnesium, potassium and folic acid, kale is practically a miracle worker. Be sure to keep scrolling for more nutritional info, recipes from the good ol' days, from dear friends, and more! I'd like to send a huge thank you to those that attended our 15th birthday celebration of My New Roots. Seeing your faces, hearing your stories, and feeling your love brought me to tears (as you saw pour out, ha). My heart feels so immensely warm. Your support is what fuels me and I am forever grateful. Thank you all dear ones. Wishing you a beautiful start to the month,
Xo, Sarah B | | | | | | | | | | | | |
| | | | DON'T FORGET TO...
Massage the Kale! | | | I first heard about massaged kale at Cru, a restaurant (that has since closed) in Los Angeles. The menu described the kale as "rubbed," and having no idea what that referred to, I ordered the salad out of curiosity. Once the dish arrived, I noticed something right away: the kale was a different colour and texture. The soft and delicate, tender and deep dark green leaves were a far cry from the thick and rubbery, silvery-green kale I knew. Instead of eating it because I knew how good it was for me, the kale was, dare I say it? Enjoyable. I began experimenting with massaged kale at home and it yielded amazing results. The stiff, bitter leaves relax into buttery-soft ribbons that keep in the fridge for days. It was a revelation, all from just a little rub-down. When kale is massaged, its cellulose structure breaks down and wilts, so the leaves that were once tough and fibrous become silky. The kale reduces in volume by over half and the leaves take on a subtle sweetness. The massage itself is simple. Once you wash and stem the kale, dress it and start rubbing the leaves together. Vigorously! After a couple minutes the kale should turn into delicate, dark green and tender foliage. Massaged kale obviously makes a great base for salad, but you can also add it to sandwiches, stir-fries, and with any leftovers, make some pesto! | | | | | | | | | | | | |
RECIPE HIGHLIGHT
Cool Season Salad This month I'm sharing with you the beautiful, fully-loaded winter salad from My New Roots Grow. You may be thinking: salad during the late fall!? Yes! I can assure you that I've designed this recipe to support us even in the colder months when our bodies crave warm food. I hope you enjoy this filling, nourishing meal and if you're in need of a little more oomph, I recommend serving it alongside steamed whole grains or lentil soup! | | | | | SALAD - ⅓ cup / 47g raw hulled sunflower seeds
- 8 oz. / 225g block tempeh, organic if possible
- 1 Tbsp. expeller-pressed coconut oil or ghee
- 1 tsp. garlic powder
- ½ tsp. smoked paprika
- a few generous grinds of black pepper
- 1 Tbsp. tamari
- ½ Tbsp. maple syrup
- 1 shallot or small red onion
- salt to taste
- 1 lemon divided
- 1 bunch green curly kale about 200g / 7 oz. after de-ribbing
- 250 g Napa cabbage
- 1 med apple, sweet and crisp like Gala
| | MAPLE-MUSTARD DRESSING - 1 Tbsp. cold-pressed olive oil
2 tsp. apple cider vinegar - 2 tsp. Dijon mustard
- 1 tsp. maple syrup
- pinch sea salt
- cracked black pepper to taste
| | | | | | | | | | | -
Toast sunflower seeds in a dry skillet over medium-high heat until golden and fragrant. Remove from heat and set aside. -
Cut the block of tempeh into 1/4" / 6mm cubes. Melt your cooking fat over medium high heat. Add the tempeh and let cook for about 5 minutes without flipping, to sear on one side. Stir, then using your utensil, start to break up the tempeh into smaller bits. Continue cooking and flipping, until golden on most surfaces. Add the garlic powder, smoked paprika and black pepper, stir to coat, and let cook until fragrant. Combine the tamari and maple syrup with 2 tablespoons of water. Lower the heat to medium, and pour the liquid over, stirring constantly. When the tempeh is evenly coated, season to taste. Remove from heat and set aside. -
Slice shallot thinly into rounds and place them to a small bowl. Add a few pinches of salt and massage to soften. Add a small squeeze of lemon juice, toss and let sit. -
Wash the kale and cabbage, and remove the ribs from the kale. Slice all leaves into thin ribbons. Add a few pinches of salt, and the juice of half the lemon. Massage well until the kale is dark green and tender. -
Whisk dressing ingredients together. Set aside. -
Slice apple into thin half moons. Toss in remaining lemon juice and let marinate for a minute or two. -
To serve place the kale, onions, and apples in a large bowl. Pour the dressing over top and toss to mix. Add tempeh and sunflower seeds. Say thank you and enjoy. | | | | | | | | |
| | | | ALWAYS LEARNING
The Power of Kale
I feel the need to make a case for this under-appreciated leaf, because it really is all it's cracked up to be. First of all, it packs more nutritional punch per calorie than almost any other food on the planet, take a look: Vitamin K: An essential vitamin for preventing bone fractures, postmenopausal bone loss, calcification of your arteries, and it's even been shown to protect against liver and prostate cancer. And because kale is a member of the brassica family (think broccoli, cabbage, collards, and Brussels sprouts) it contains the organosulfur compounds that appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers. Carotenoids: Guess what, kale is the richest source of carotenoids in the leafy-green vegetable family, making it a top cancer-fighter. Kale helps to regulate estrogen, protects against heart disease, and regulates blood pressure. Calcium: The calcium in kale is more absorbable by the body than milk (and ounce for ounce, contains more calcium than milk)! This makes it an excellent choice for both prevention and treatment of osteoporosis, arthritis and bone loss. Kale is also excellent source of vitamin A, vitamin C, vitamin B6, and manganese. It is also packed with dietary fibre, calcium, copper, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar, for real. | | | | | | | | |
RECIPE ARCHIVE
Oldies but Still Goodies Turns out there is a lot you can do with kale! From raw to warming salads, soups, stews, pizza, and more, there are many ways to enjoy it. Check out the MNR blog for more kale inspiration! | | | | | | |
| | | | | | TO SHARE
Featured Friends Be sure to take a look at what these lovely women are doing with kale! With soups, salads, and sauces, I have no doubt you'll find something to inspire you a little more in the kitchen. | | | FROM MY KITCHEN
What I'm Cooking Now
Grow is packed with warming winter salads featuring kale, but I do enjoy getting fancy with the vegetable, so here are a few fun kale recipes I'm cooking from the membership! | | | | | | | | | | | | | | |
NOTEWORTHY
My Recent Life Pleasures | | | | | Who's inspiring me this month: | | | | | I started following this rad group of women and their project, Women and the Wind, on Instagram a couple months ago. Spellbound by their imagery, story, and mission: educating and empowering women / persons on self-sustainability, ocean and ecological conservation, and the support or initiation of ocean and / or women-centered projects... all from a 50-year-old wooden catamaran! Filmmaker Alize Jireh is crafting a documentary about their journey across the ocean with over 100 hours of footage from the voyage across the Atlantic. You can support this project through their Patreon or their website.
| | | | | | | Something I'm contemplating:
I had a call with my breathwork instructor this morning and the conversation began with him asking the following three questions:
What's on your mind? What's in your heart? What miracle are you witnessing?
Compared to the autopilot "how are you?" these prompts felt like a genuine opportunity to reflect and share! I don't know about you, but I love REAL questions - and these three were very refreshing. He shared his reflections too, a heartfelt and human conversation ensued, and we got to know each other a little better, because questions like those provoke authenticity. And isn't that the whole point?
I invite you to ask yourself, or the next person you talk to, these three things and see what happens. I think you might uncover something unexpected and get to know yourself, or someone else, a bit better and a bit deeper. | | | | | | | | | Garlic! I haven't planted garlic in a really long time because I didn't feel like I could commit the garden space I have available, but this year, I'm just going for it! It's pretty straightforward and can even be done in a windowbox! Here's what you can do: - Get some heads of garlic (preferably organic), break them up into cloves
- Poke holes in your soil about 4 to 8 inches apart, 2 inches deep
- Plop the garlic in root end down, pointy end up, cover with soil, then give it a water.
- Let them do their thing until next summer!
Here's a great YouTube tutorial on the whole process, plus tips on soil prep and choosing the variety of garlic to plant for growing bigger, better, bulbs every time. Hope you check it out!
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ONE LAST THING
Thank you for celebrating! I still feel like I'm on a cloud after the My New Roots Birthday Party! Reflecting on the last 15 years with this incredible community was a pure joy and I so look forward to more connection with you all. In order to continue creating a space that is nourishing and supportive for you, let us know what you think of the MNR monthly newsletter, the blog, My New Roots Grow, and how we can keep elevating it all for you - there wouldn't be a My New Roots without you! Sending you all my love friends, see you in December,
Sarah B | | | | | | | | | | | | |
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