Monthly Archives: March 2014

Kale Salad with Pickled Onions, Cranberries & Pumpkin Seeds


Kale Salad with Pickled Onions, Cranberries & Pumpkin Seeds

Author: Sweet Green Kitchen’s Jen Jones


I know, I know, I know, another kale salad!  It seems that everywhere you look in the past couple of years you can find a kale salad and some might even say it’s going out of fashion, but not me.  I mean how can something so good go out of style?  And I mean that, this salad is good and good for you, but don’t make this salad because it’s good for you (although that is not a bad thing), make it because it’s just Good.  (okay, did I use the word good enough?!)

I have several thoughts on kale salads, for starters not all kale salads out there are all that good (oops, I did it again), too leafy, not the right dressing or accompaniments.  To me the type of kale you use and the way you treat it are very important to achieving a salad you’ll want to eat and make time after time.  This salad is part of my regular rotation and I kid you not, my 13 year old gets excited when she sees I’m making it. 

IMG_3942 Kale

First, choose the right kale.  For salads, I only use Lacinato Kale, also known as Cavalo Nero, Tuscan, Black and my favorite, Dinosaur.  The leaves are very dark green with a bumpy surface, akin to the skin of a dinosaur, one that has bumpy skin that is.  The leaves are long with a center rib and smooth slightly ruffled edges.  It is important to remove the center rib, it’s just too tough, no one wants to eat it.  This is easily done by holding one leaf at the stem end and pulling your fingers down along the rib, this should remove the leaf from the rib.  If you don’t like this method, you can simply lay each leaf down on a cutting board and slice the rib out with a sharp knife, either way whatever you like.  I usually remove the stems, catching the leaves right into my salad spinner.  Next you’ll want to wash the leaves and this is actually an important part in “tenderizing” the kale.  As leafy greens go, kale is pretty meaty, it can be tough to chew, but the texture improves greatly if you soften it a bit.  I fill the salad spinner with water enough to cover the kale and then I swish and squeeze the leaves around the water, this not only cleans your veg, but begins to tenderize those meaty leaves.  When you lift the spinner out of the bowl you should notice that the water left behind has turned a bit green.  After your kale is thoroughly washed you want to dry it well and then place it on a cutting board.  This next step is also very important in achieving the right texture for a salad.  I lay out the kale a few leaves at a time and slice it into thin ribbons, you do not want big leaves for this salad.  Lastly, it’s good to give raw kale a little time to marinate in your dressing, about 20 minutes is good, you can even let it sit longer, in fact this is a great salad for leftovers as it keeps well and gets even better a day or two later.  I often make a big bowl for dinner and then keep the leftovers for lunches the next couple of days.




Olive Oil – 2 Tablespoons

Apple Cider Vinegar – 1 Tablespoon

Fig Infused White Balsamic Vinegar – 2 Tablespoons

Orange Juice – 2-4 Tablespoons

Fresh Thyme – several sprigs, leaves removed

Dried Rosemary – about ½ teaspoon

Salt & Pepper to taste – I like to use a flaky Sea Salt


A note about the vinegars:  I like to use a mix of vinegars, but this is certainly not necessary and if you would prefer to use just one, that is fine.  As for the Fig Infused Vinegar, it sounds fancy, but I buy it in my big chain grocery store for less than $5.00.  If you can’t find Fig, any fruit infused (raspberry, pear, etc) or perhaps even a light sherry vinegar would work here, alternatively you could use all Apple Cider Vinegar or any other light white vinegar, like white balsamic or champagne.  I would not use a straight up Balsamic vinegar, as I believe the flavor would be too assertive in this dressing.  If you do use a vinegar that isn’t infused with fruit, you may like a little more orange juice to achieve the desired subtle sweetness of the dressing. 




Red Onion or Sweet Vidalia – ½ of a large onion, sliced thinly

Lacinato Kale (a.k.a. Dinosaur, Cavalo Negro, Tuscan) – 1 large bunch

Dried Cranberries or Dried Currants – about 2 Tablespoons

Green Pumpkin Seeds (Pepitas) – about 2 Tablespoons

Black Sesame Seeds – about 1 Tablespoon (optional or use White Sesame Seeds)  

Cheese – optional – shaved Ricotta Salata or Pecorino Romano or crumbled Goat or Feta



Mix all the dressing ingredients in a large salad bowl, starting with just 2 Tablespoons of Orange Juice, you can add more later if you need it. 

Add the sliced onions to the dressing and stir to completely cover.  It’s important to add the onions into the dressing first allowing them to pickle (lose some of their harshness and get a bit sweeter) while you then prepare the remaining ingredients.  If you wish add in the cranberries or currants now to soften and plump up a bit, or wait and add them later. 

Next, prepare the kale as noted above.  Remove the ribs, wash and massage if you will, slice thinly and add into the bowl with the dressing and the onions.  I like to mix up the kale with the dressing in stages as I add it to the bowl.  Don’t be gentle, as you mix the salad, you want every bit of the kale to be covered and worked into the dressing, this helps to tenderize it even more.  You will notice as you add the kale to the bowl it will seem like an enormous amount, but as you mix it, it begins to soften and lose quite a bit of it’s volume.  As the kale shrinks down you’ll know it’s getting sufficiently softened. 

You can taste it at this point and decide if the dressing needs a little more OJ, seasonings, etc.  Note, if you are planning to use cheese, add extra salt sparingly as the cheese will be an additional salty element.

After adding in all of the kale, allow the salad to rest for about 20 minutes (relax or get to work preparing the rest of your meal).  You can leave it at room temperature.  Or, if you want to make the salad earlier in the day and let it hang out for a few hours, that’s good too, just cover it and place in the refrigerator.

Just before serving, mix in the pumpkin and sesame seeds and then top with shaved or crumbled cheese if using.  Enjoy!

 IMG_3954 Kale Salad

To cheese or not to cheese, that is the question.  I really like adding a little shaved or grated Ricotta Salata cheese to this salad.  If you’ve never tried this cheese before, it is a firm, dry ricotta, it’s creamy and a little bit salty, tastes best when grated or shaved over a salad or pasta, but it’s a little bit too dry and chalky to eat a hunk of.  Sadly, I am finding this cheese more and more difficult to find.  I used to buy Ricotta Salata regularly in my local supermarket and nowadays I’m having a hard time getting it from even the two different Italian markets near my home.  This makes me think about the changing landscape of food availability, which is, for another discussion, but good food for thought. 

IMG_3962 Kale Salad with Shaved Pecorino

If you cannot find Ricotta Salata (and if you are lucky enough to, please tell me where!), a nice creamy goat cheese or feta would also work well and I’ve even grated Romano over the top.  But with all that being said about cheese options, this salad really is tasty enough on it’s own, so to cheese or not, it’s up to you. 


More notes: This salad is great for parties or to bring along to a friend’s house as your contribution for dinner, unlike most salads it’s quite happy sitting around. 

One more…okay I tried not to, but I just can’t give you a kale salad without talking about all the amazing nutritional benefits.  If you don’t care and just want to eat tasty food, stop reading and enjoy your salad, otherwise here are just a few of the things that make kale so so good for you:  It is one of the top sources of Vitamin k, super high in Vitamin A & C, good source of calcium and if you use sesame seeds (also a great source of calcium) and cheese, this salad is a powerhouse of bone healthy goodness.  You also get a hefty dose of lutein and zeaxanthin, both known for promoting eye health.  Also a good source of fiber and a variety of minerals; manganese, copper, iron, potassium and phosphorus, plus it’s super low in calories.  Cancer fighting, bone building, eye health promoting, are just some of things that make Kale such a super hero!  Eat and enjoy, lots of it.



Double Chocolate Mini Muffins


Double Chocolate Mini Muffins

Author: Sweet Green Kitchen’s Jen Jones

This recipe is adapted from “Giada’s Feel Good Food” Chocolate Muffins.  Not only are they gluten free, they’re oil free too, plus super chocolatey and delicious!  I’ve replaced Giada’s oil, apple sauce and maple syrup with non fat Greek yogurt, secret ingredient Avocado and Natural Cane Sugar.  Plus I reduced the amount of chocolate chips, while still maintaining a ton of chocolate flavor. The yogurt adds protein and calcium while the avocado contributes healthy mono unsaturated fat and fiber, both keep the muffins nice and moist.  It’s a nice way to give my kids (and myself) a special treat, while not filling us full of empty calories.



1 Cup Brown Rice Flour

½ Cup Almond Flour

½ Cup Unsweetened Cocoa Powder

½ teaspoon fine Sea Salt

½ teaspoon Baking Soda

½ teaspoon Baking Powder

½ Cup Sugar – Natural Cane Sugar is what I use


½ Cup Plain Non Fat Greek Yogurt

½ Avocado – mashed

2 Extra Large Eggs

2 teaspoons pure Vanilla Extract


½ Cup + a little extra Semi Sweet Mini Chocolate Chips



Preheat the oven to 350 F. Spray mini muffin tins with cooking spray.

In a large bowl, sift in the Brown Rice Flour, Almond Flour, Cocoa Powder, Salt, Baking Powder and Baking Soda and Sugar.  Whisk it all together. 

IMG_3975 Sifting Double Chocolate Mini Muffins


In a small bowl mash the Avocado, then add in Yogurt, Eggs and Vanilla.  Mix together with a fork or electric hand mixer until no lumps of Avocado remain and the mixture is smooth.  Add the Avocado mixture to the flour mixture and stir just until blended.  Stir in 1/2 cup of the Chocolate Chips.

Using a mini ice cream scoop or Tablespoon measure, scoop the batter into the sprayed muffin tins.   Sprinkle a few extra mini chocolate chips on top of each muffin if you like. IMG_3996

Bake in the middle of the oven for about 15 minutes.  Unmold and repeat with remaining batter if needed.  If baking in batches, spray the pans again before adding more batter.  Remove from the muffin tins and cool on a wire rack.  Muffins can be stored at room temperature in an air tight container for a few days.  Enjoy!

Makes about 32-34 mini muffins.


Recipe Notes:

A note about sifting – I am usually not one to take extra steps, I’m a little bit lazy and don’t really like creating extra dishes to wash, But in this case it really is worth the extra effort.  Almond flour, cocoa powder and sometimes even natural cane sugar can get a little bit lumpy.  Sifting will remove any chance of lumps in your finished product.  When you get towards the end of your dry ingredients in the sifter where the lumps remain, press them through as much as you can, breaking them up with either your fingers or the back of one of the measuring cups you’ve already used. 

IMG_4038 Double Chocolate Mini Muffins with Raspberry Mascarpone


These muffins taste great just as they are, BUT, if you want to go over the top and make them extra special, top with this easy Raspberry Mascarpone topping.  In a medium bowl, add 1 cup defrosted frozen Raspberries, 4 ounces each low fat Cream Cheese/Neufchatel Cheese and Mascarpone Cheese, about 1-3 Tablespoons Sugar (depending upon how tart your raspberries are and how sweet you like things) and a splash of Lemon Juice.  Blend together with an electric hand mixer. Note, there will be a bit of crunch from the raspberry seeds, if that bothers you try straining the seeds out before blending with the other ingredients. I like to top each muffin to order, keeping extra topping in the refrigerator until needed.  This is also a really tasty topping for pancakes and other muffins.

 IMG_4021IMG_4027 Raspberry Mascarpone Topping


Cilantro Pesto


Cilantro Pesto

Author: Sweet Green Kitchen’s Jen Jones


I figured out a few years ago that I could get a lot more green veges (equal lots more vitamins and minerals) into my daughter (and the rest of the family for that matter), if I blended them into a pesto to top pasta or spread on a sandwich, stir into a soup, etc., and that’s when I started experimenting beyond the typical basil pesto.  Pesto adds so much flavor to any number of dishes and can be made from so many different vegetables and herbs to accompany all styles of cuisines. 
Cilantro, oftentimes regarded as just a garnish, contains numerous antioxidants and is also known to be a good digestive aid as well as helping to detoxify the body, so it benefits not just your taste buds, but also your health to get a bit more of this lovely herb into your diet.  But, most people are not going to sit down to a big plate of fresh herbs, but when blended into a pesto you have whole other story. Cilantro pesto adds a punch of extra flavor to all kinds of Mexican inspired recipes.  I always make this pesto when I’m serving Tostados (corn tortillas topped with beans, usually refried, plus chopped peppers and scallions and some grated Jack cheese, all warmed in the oven) or Huevos Rancheros (basically a tostado topped with an egg).  It’s also delicious served aside Rice & Beans or with Shrimp Tacos and numerous other dishes.  


1 large bunch Cilantro – about 2 cups

Small handful of Parsley – about ½ cup – optional

1-2 Garlic Cloves (see note below)

3 Tablespoons Green Pumpkin Seeds/Pepitas

Zest of 1 Lemon

1-2 Tablespoons Lemon Juice

3 Tablespoons Olive Oil

Salt and Black Pepper to taste

 IMG_3659 Cilantro


Roughly chop the garlic and pulse in a food processor.  Roughly chop the Cilantro and Parsley, if using and add to the food processor, pulse.  Next add in the Pumpkin seeds, pulse again.  Lastly add in the Lemon Zest and Juice, Olive Oil and Salt & Pepper.  Pulse again until fully pureed.  The consistency should be that of a thick paste. 

Taste and add additional lemon juice, salt and pepper if needed.  IF you like your pesto a bit thinner, add a little more olive oil.

A Note about Garlic – If the flavor of raw garlic is too intense for you, instead of adding it raw, place 2 peeled whole garlic cloves with 3 Tablespoons Olive Oil in a small pot over low heat.  Gently cook the Garlic and Oil over low heat for 5-10 minutes, watching carefully to insure that the garlic does not brown at all.  You are creating a garlic infused oil, which will give you all the flavor of garlic without any of the harshness of raw garlic, a nice mellow garlic taste.  Allow the garlic and oil to cool and then add both to the food processor along with the Cilantro and other ingredients. 

Makes about 1 cup.

Serve with Tostadas, Quesadillas, Huevos Rancheros, Pinto or Black Beans & Rice.  Also good in shrimp or fish tacos, a Hummus wrap, sandwich spread or stirred into a vinaigrette for salad.  Enjoy!   

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