Healthy Living in the North

Crave-worthy Kale with Cashew Cream!

A dark green kale salad with a cashew cream dressing is on a white plate.

This salad is sure to make a kale fan out of even the harshest kale-haters!

You’ve probably seen kale in the spotlight over the past few years with claims that it has nutritional super powers. Are you wondering what all the hype is about?

Kale is often labelled a “super food” because it’s full of good stuff for your body, like vitamins, minerals, and disease fighting anti-oxidants.

Some interesting facts about kale:

  • The calcium it contains is better absorbed than milk! Four-and-a-half cups of raw kale actually provide more calcium than a glass of milk! Kale packs in 435 mg. of calcium vs 322 mg. in one cup of milk. Considering kale wilts down quite a bit when it’s steamed, that’s actually not that much volume.
  • Four-and-a-half cups of raw kale has 10 grams of protein – the same as a standard serving of meat! Plus, it has more iron than steak and a fraction of the calories!
  • Gram for gram, kale has twice the amount of vitamin C than oranges!

This recipe appears on my menu plan at least once a month at home. It’s delicious with baked salmon and brown rice! I have converted non-kale eaters into kale-lovers with it on more than one occasion – my father-in-law even had seconds!

Cashew cream is a super easy, simple, and a delicious non-dairy form of “cream.” It has healthy satisfying fats for your heart and is great for people who are avoiding milk due to intolerance or allergy!

Steamed Kale with Cashew Cream
(serves 4)

Ingredients:

  • 1 large bunch of kale, washed well
  • 1/2 cup cashews, unsalted and roasted (use sun flower seeds instead if you are worried about nut allergies) *
  • 1/2 cup water
  • 1 tsp onion powder (or garlic powder)

Directions:

  1. Wash the kale. Holding the tough stalk in your hand, run your hand up the stem to rip off the leaves. This will leave the tough part behind, discard. Rip the leaves into bite sized pieces.
  2. Prepare a pot with 1 inch of water at the bottom. Place a steamer inside the pot and add the ripped leaves. Steam kale over simmering water for about 15 minutes or until tender.
  3. While the kale is steaming, prepare the cashew cream. Add the cashews, water and onion powder into the blender. Blend for about 1 minute or until smooth and creamy. Scrape down the sides as needed.
  4. Once kale is done, place in a large bowl and coat with cashew cream!

*Optional: For a really smooth cashew cream, soak the cashews in water for about 4 hours or during the day, drain before adding a fresh ½ cup of water. They will bulk up in size and blend nicely. Sunflower seeds should be soaked prior to blending.

What are some of the ways that you use kale?

Amy Horrock

About Amy Horrock

Born and raised in Winnipeg Manitoba, Amy Horrock is a registered dietitian and member of the Regional Dysphagia Management Team. She loves cooking, blogging, and spreading the joy of healthy eating to others! Outside of the kitchen, this prairie girl can be found crocheting, reading, or exploring the natural splendor and soaring heights of British Columbia with her husband!

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Comments

  1. Kelly Barrette says:

    I have used your recipes on many occasions and do appreciate fresh, healthy ideas for meal times. I also appreciate all efforts to bring healthy lifestyle ideas to NEBC, Fort St John in particular. I have one for you. How about lets recognize the true issue and put a more focused effort into attracting health professionals into our area? My father (79) is in Edmonton having his blood pressure dealt with because he’d have to have the stroke first here to get tested. We barely have enough staff to deal with triage let alone any maintenance issues. Perhaps it’s time to acknowledge that we are NOT going away and we are NOT going to shut up!

    • Thank you for your comment and we’re glad you enjoy the Foodie Friday blog post, Kelly.

      We understand your frustration and we’re sorry to hear about your father. We are working hard with community partners to recruit physicians and staff to Fort St. John. We’re also exploring training opportunities to enhance the skillsets of our current complement of staff. It is important to recognize that there are competitive positions in health care and recruitment is challenging. However, we are working urgently with partners to find solutions to these challenges and recruit to Fort St. John.