Tag: Kale

The One-Pan Chicken Dinner That’s Saving My Weeknights (and My Hormones!)
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A one-skillet dinner that’s healthy, easy AND flavorful?! That’s right, this cheesy chicken, sweet potato and kale skillet meal is nutritious and delicious, just the way a busy weeknight meal should be!

Easily one of my go-to meals lately, my savory chicken and sweet potato recipe is packed with kale, veggies and protein.

There’s a lot of talk about perimenopause lately, so I wanted to create a dish that is not only perfect for busy families, but also something to help support those feeling like they might be entering perimenopause in their 30s and 40s. Heck, it’s a great recipe for menopause too! I love how healthy and balanced this meal is!

Perimenopause Recipe

Why it works: Kale offers iron and magnesium, and sweet potatoes provide complex carbs to support hormone balance. Prep time: 15 min | Cook time: 25 min Bonus: One-pan cleanup!

Ingredients for Healthy Chicken and Sweet Potato Skillet
- Chicken Breasts: Main protein; provides heartiness, structure, and a mild flavor that carries the spices.
- Salt and Pepper: Core seasonings; salt enhances natural flavors, while pepper adds gentle heat and balance.
- Smoked Paprika: Adds smoky depth and warmth without spiciness, complementing the bacon and sweet potatoes.
- Red Pepper Flakes: Brings a touch of heat to brighten the dish and balance the sweetness of the potato.
- Bacon: Adds savory richness, smokiness, and a crisp texture that contrasts with tender chicken and vegetables.
- Olive Oil: Used for sautéing; carries flavors, prevents sticking, and adds a subtle fruitiness.
- Garlic: Infuses the skillet with aromatic depth, boosting the savory base of the dish.
- Sweet Potato: Adds natural sweetness, creaminess, and substance, balancing the spice and savory flavors.
- Chicken Broth: Keeps the skillet moist, helps cook the sweet potatoes, and builds a flavorful base.
- Kale: Provides a slightly bitter, earthy contrast, plus color, texture, and nutrients.
- Lemon: Adds brightness and acidity at the end, cutting through richness and making flavors pop.
- Parmesan: Adds a salty, nutty finish that melts into the skillet for extra umami and richness.
How to Make Chicken Kale Skillet
1. Prep the Chicken: Cut the chicken into bite sized pieces and season with all the seasonings.
2. Cook the Bacon: Cook the chopped bacon in a cast iron skillet over medium heat. Remove to a plate.
3. Cook the Chicken: Add the chicken to the skillet and cook through. Remove to a plate.
4. Sauté: Add the garlic and sweet potatoes to the same skillet with some olive oil and sauté for about 5 minutes. Then add the chicken broth. Add a lid to the skillet and let it cook until the sweet potatoes are tender.
5. Finish the Dish: Add the kale and stir until wilted and then season with salt, pepper and red pepper flakes. Return the chicken and bacon to the skillet and stir everything to combine.
6. Garnish: Squeeze some fresh lemon juice over the top and sprinkle with parmesan cheese. Serve immediately!
Recipe Tips

You can use chicken thighs instead of chicken breasts.

Don’t leave your chicken and bacon in the pan while sautéing veggies. Instead, remove them and set to the side otherwise the chicken will overcook and dry out and veggies will turn to mush!

To get dinner on the table faster, boil sweet potato cubes while the meats cook.

Do not wipe out the bacon grease! Leave it in the pan while you sauté veggies, it adds so much flavor!

Change the spices to your own liking- Try variations like: turmeric, chili powder, onion powder, dried and crushed rosemary or thyme or even Kinders Buttery Steakhouse Blend!

Different variations with the veggies like spinach, asparagus, zucchini, etc. are great ideas!
Storing and Reheating
- To store: Store leftover sweet potato chicken skillet in an airtight container the fridge for up to 4 days. It makes a great lunch!
- To reheat: Reheat the leftovers in the microwave or a skillet over medium heat until warmed through.
- To freeze: Freeze leftovers in a freezer-safe bag or container for up to 3 months.
This healthy and filling chicken and sweet potato one skillet wonder is perfect for when you need dinner on the table in less than 30 minutes using just one pan. It’s perfect for a busy weeknight!

Watch How to Make This One Skillet Recipe…

More One Skillet Meals to Try…
▢ 2 Pounds Chicken Breasts, or thighs, boneless skinless, cubed in ½-inch pieces

▢ Salt and Pepper, to taste

▢ 1 teaspoon Smoked Paprika

▢ ¼ teaspoon Red Pepper Flakes

▢ 4 Strips Bacon, chopped (optional)

▢ 1 Tablespoon Olive Oil

▢ 2 Cloves Garlic, finely minced

▢ 1 Sweet Potato, medium to large. 1 ½-2 cups diced

▢ ¾ Cup Chicken Broth, low-sodium

▢ 2 Cups Kale, stemmed and chopped

▢ 1 Pinch Red Pepper Flakes, optional

▢ Squeeze Lemon, *optional

▢ ½ Cups Parmesan, freshly grated, *optional

Cook ModePrevent your screen from going dark

On a plastic cutting board, chop the chicken into 1/2″ pieces, and season with salt, pepper, smoked paprika and red chili flakes.

2 Pounds Chicken Breasts, 1 teaspoon Smoked Paprika, Salt and Pepper, ¼ teaspoon Red Pepper Flakes

In a cast iron skillet, over medium heat, if using bacon, add it, and cook for 5 minutes, remove to a plate.

4 Strips Bacon

Add the chicken to the skillet, adding a touch of oil if the bacon didn’t give off enough fat. *Note- you can cook the bacon for five minutes then add the chicken and cook both through, but I have found the bacon crisps better only.

1 Tablespoon Olive Oil

Cook for about 7 minutes or until it is cooked through. Don’t forget to stir well. Remove the chicken and bacon from the skillet to a plate, and set aside.

Back to the same skillet, add the garlic and sweet potatoes along with a little oil if needed. Saute for about 5 minutes, and add chicken broth.

2 Cloves Garlic, 1 Sweet Potato, ¾ Cup Chicken Broth

Place the lid on to promote faster cooking. Cook for 7 minutes or until the sweet potatoes are cooked and tender.

Turn the heat to low, and add the kale, stirring until wilted and seasoning with salt and pepper.

2 Cups Kale

Add a touch more chili flakes if you want more spice.

1 Pinch Red Pepper Flakes

Return the chicken and bacon to the skillet, and stir well until combined. Squeeze a little fresh lemon juice and sprinkle with cheese if desired. Serve immediately.

Squeeze Lemon, ½ Cups Parmesan

Serving: 1.25cup, Calories: 326kcal, Carbohydrates: 9g, Protein: 38g, Fat: 14g, Saturated Fat: 5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g, Trans Fat: 0.04g, Cholesterol: 113mg, Sodium: 541mg, Potassium: 766mg, Fiber: 2g, Sugar: 2g, Vitamin A: 6353IU, Vitamin C: 10mg, Calcium: 140mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.
Sweet Basil

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January 3, 2026
Charred Lemon and Tuscan Kale Salad – Simply Scratch
Charred Lemon and Tuscan Kale Salad! Tuscan kale is massaged with olive oil and salt, sprinkled with toasted pine nuts, shaved pecorino and red pepper flakes. A squeeze of charred lemon finishes of this simple yet impressive salad.

Nothing beats a simple salad.

If you know me, you are aware that I love a salad with plethora of toppings. However, sometimes simple is just as good! This charred lemon kale salad is so simple yet stunning and flavorful. In it, tuscan kale is massaged with salt and olive oil to soften the leaves, then it’s plated and topped with pecorino shavings, toasted pine nuts and charred lemons! I’ve don’t this on the grill during summertime, but in the cooler months roasting or heating up a skillet will get the job done. With that said, if you haven’t charred lemons before, you MUST! When lemons are charred, their acidity mellows out, the natural sugars caramelize, and they develop a deeper, sweeter, and smokier flavor.

Earthy greens, salty cheese, buttery pine nuts and olive oil along with the charred lemon is nothing short of delicious.

To Make This Charred Lemon and Tuscan Kale Salad You Will Need:
- lacinato kale – Also known as tuscan kale or dino kale.
- pine nuts – Adds delicious nutty flavor and crunchy texture.
- pecorino romano cheese (freshly grated) – Lends salty tangy flavor.
- lemons – I use medium size lemons.
- olive oil – Lends richness and flavor while helping to tenderize the kale.
- kosher salt – Enhances the flavors in the salad while tenderizing the kale leaves.
- freshly ground black pepper – This adds distinct bite and flavor.
- red pepper flakes – Adds delicious back-of-the-throat heat.
Prep The Kale:

First strip the kale leaves away from the fibrous stems, discarding or composting the stems. Next, roughly chop the kale leaves, rinse and spin or pat dry. I’ll link to my salad spinner in the recipe, that thing is a life saver! I makes the job of washing leafy greens so quick and basically effortless.

Drizzle 2 teaspoons olive oil and add a pinch or two of kosher salt to the chopped kale. Use your impeccably clean hands to massage the oil and salt into the kale leaves. Set off to the side.

Toast The Pine Nuts:

In a dry skillet, add 1/3 cup pine nuts and toast over medium-low heat. Stir or shake the pan until golden brown. This takes about 5 to 6 minutes. Then transfer them to a dish to cool.

Char The lemons:

Meanwhile, add a little olive oil to a iron skillet and preheat on medium/medium-high heat. Once hot place the lemons, cut-side down into the skillet for 3 to 4 minutes or until deeply golden and even darker in spots. Next use tongs to transfer the lemons to a cutting board to cool.

Build The Salald:

Next, arrange the massaged kale onto a serving platter.

Then sprinkle with the toasted pine nuts, scatter. about 1/2 cup of pecorino Romano shavings (more or less if desired) and a drizzle of olive oil. Lastly, season with freshly ground black pepper and a few pinches of red pepper flakes.

Finally squeeze the lemon over top and enjoy! The charred lemon along with the olive oil acts as a simple dressing for this kale salad and it’s phenomenal!

This is the perfect salad to accompany chicken, salmon, lamb and pasta or keep it meatless and serve with just a glass of wine.

Enjoy! And if you give this Charred Lemon and Tuscan Kale Salad recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 6 servings

Charred Lemon and Tuscan Kale Salad

A simple refreshing light salad! Kale is massaged with olive oil and salt, sprinkled with toasted pine nuts, shaved pecorino and red pepper flakes. A fresh squeeze of charred lemon finishes of this simple yet impressive salad.Yields 4 to 6 depending on serving size.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

3 bunches lacinato kale, aka tuscan or dino kale (see notes)

4 teaspoons olive oil, divided, plus more for serving

kosher salt, to taste

1/3 cup pine nuts

3 to 4 lemons, halved

1/2 cup shaved pecorino romano cheese, more or less if desired

freshly ground black pepper, to taste

1 to 2 pinches red pepper flakes

strip the kale leaves away from the fibrous stems and discard stems. Next, roughly chop the kale leaves, rinse and spin or pat dry. Chop the leaves, rinse and spin or pat dry.

Add the chopped kale to a bowl and toss with 2 teaspoons olive oil and a pinch or 2 of kosher salt. Use your impeccably clean hands to massage the oil and salt into the kale leaves.

Meanwhile in a dry skillet, toast the pine nuts over medium-medium/low until golden and fragrant. About 5 to 6 minutes.

Add the remaining 2 teaspoons olive oil to a cast iron skillet and preheat on medium to medium/high heat. Once hot, place the lemons cut-side down into the skillet and cook for 5 to 6 minutes or until caramelized and deeply golden and black in spots.

Place the massaged kale onto a platter or serving bowl and top with toasted pine nuts, pecorino shavings and drizzle with a little more olive oil. Season with freshly ground black pepper and red pepper flakes.

Squeeze the juice of a couple of the charred lemon halves over top, serve the others on the side for those who want more or as garnish, and enjoy!

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.
Note: For reference, my kale bunches usually have 8 to 10 leaves.

Serving: 1serving, Calories: 169kcal, Carbohydrates: 12g, Protein: 8g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 4g, Cholesterol: 9mg, Sodium: 173mg, Potassium: 597mg, Fiber: 7g, Sugar: 3g, Vitamin A: 13540IU, Vitamin C: 155mg, Calcium: 447mg, Iron: 3mg

Author: Laurie McNamara

Course: Salads

Cuisine: American-Italian
This recipe was originally posted on April 16th, 2019 and has been updated with clear and concise instructions, new or updated photography and helpful information.
This post may contain affiliate links.

Laurie McNamara

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October 21, 2025
13 of the Best Kale Varieties for the Home Garden

Harvest the leaves when they are small for “baby greens,” and massage a little olive oil into them before adding them to salads.

Or, let them mature before harvesting and cut them into pieces before baking or frying them, for healthy chips.

And if frost is in the forecast, no worries. ‘Black Magic’ is especially hardy, and the frost sweetens the leaves to perfection.

‘Black Magic’

This cultivar fully matures in 65 to 80 days, at a height of 24 to 36 inches, and a width of 12 to 24 inches.

Find ‘Black Magic’ seeds now from Eden Brothers in packets of approximately half a teaspoon, as well as one-ounce and quarter-pound sizes.

Learn how to grow lacinato in our guide.

2. Dazzling Blue

This especially cold-tolerant lacinato cultivar has puckered blue-green leaves with purple midribs, and shades to purple as the temperature drops.

Tender and versatile, this type performs equally well both raw and cooked, like the variety described above.

‘Dazzling Blue’

These early-maturing plants are fully grown in 30 to 60 days. They top out at 24 to 48 inches, with a spread of 12 to 14 inches, making them well-suited to container gardening.

Find ‘Dazzling Blue’ seeds now from Botanical Interests in one-gram packets.

3. Dwarf Siberian

This winter-hardy Russian heirloom has excellent cold tolerance and can withstand a bit of shade. Its blue-green leaves are ruffled slightly, and have a distinct flavor with hints of cabbage.

Their tenderness makes them suited to raw eating in sandwiches and salads.

‘Dwarf Siberian’

‘Dwarf Siberian’ has a compact nature that makes it well-suited to container gardening.

Expect maturity in 50 to 65 days, with a height of 14 to 16 inches and spread of eight to 12 inches.

Find ‘Dwarf Siberian’ seeds now from Eden Brothers in one-ounce, quarter-pound, one-pound, and five-pound packages.

4. Portuguese

Portuguese kale is an unusual variety that has flat blue-green leaves with thick white ribs, and resembles a loose head of cabbage or collard greens.

It may weigh anywhere from five to seven pounds at maturity. The leaves measure up to 24 inches across, and despite their size, are quite tender and flavorful.

This type is perfect for robust traditional soups like Portuguese caldo verde or Spanish caldo gallego.

Portuguese

This variety is appreciated for being remarkably heat tolerant, and it performs equally well in cold temperatures.

Expect 85 days to maturity. Plants grow to approximately 24 inches tall and wide.

Find Portuguese kale seeds now from Burpee.

5. Premier

‘Premier’ is an heirloom cultivar with medium green, smooth leaves that reach a length of approximately 15 inches. They are mild in flavor and make a refreshing addition to cold plates.

This type is known for being especially cold tolerant, slow to bolt, and high yielding.

‘Premier’

Maturity is in approximately 60 days. Its compact dimensions are 12 to 15 inches tall and equally wide, making it a practical choice for container gardening.

Find ‘Premier’ seeds now from Eden Brothers in one-ounce, quarter-pound, one-pound, and five-pound packages.

6. Prizm

‘Prizm’ boasts nearly stemless green leaves that curl tightly and have a delightfully nutty undertone. The youngest leaves are the sweetest.

This type is excellent in cold dishes. It also performs well in fast-prep stir fries. And it whips up like a breeze in smoothies and other blended drinks.

‘Prizm’

Plants mature in 50 to 60 days. Heights reach 10 to 24 inches with a 10- to 12-inch spread, making this variety great for smaller-scale plots and containers.

Find ‘Prizm’ now from Burpee in packets of 50 seeds, or six starter plants.

7. Redbor

With its curly purple leaves and upright growth habit, ‘Redbor’ adds rich color, texture, and vertical interest to garden settings. It’s a remarkably cold-hardy cultivar that sweetens with every hard freeze.

Harvest tender young leaves for salads and cold plates, and slow-cook mature leaves to soften the firm stems.

‘Redbor’

Expect maturity in 50 to 60 days. Plants reach heights of 12 to 20 inches with a spread of 10 to 18 inches, and are an excellent choice for pots on the patio and small gardens.

Find ‘Redbor’ now from Botanical Interests in packets of 25 seeds.

8. Red Russian

If you are looking for an extremely cold-tolerant kale cultivar, here it is. ‘Red Russian’ can withstand temperatures of -10°F, and it tastes even better for the experience.

With oak-like greenish-purple leaves and prominent purple ribs and veining, this attractive variety is best for hearty slow-cooking that tenderizes even the thickest stalks.

‘Red Russian’

Plants mature in approximately 60 days at heights of 24 to 36 inches, and widths of about 12 inches.

Find ‘Red Russian’ seeds now from Burpee in packages of 500.

Learn more about how to grow ‘Red Russian’ in our guide.

9. Red Ursa

This cultivar has a green oak-style leaf with ruffled edges. Magenta ribs and veining make for dramatic contrast, and the color gets richer with maturity.

Harvest leaves when they’re young, at about six inches tall for the tenderest, sweetest addition to microgreens salads.

‘Red Ursa’ tolerates both heat and cold very well, with above average bolt resistance and frost tolerance.

‘Red Ursa’

Expect maturity in 65 to 85 days. Plants achieve heights of 24 to 36 inches, and widths of 12 to 24 inches.

Find ‘Red Ursa’ seeds now from Burpee in packages of 500.

10. Red Winter

Similar to ‘Red Russian,’ ruffled oak-shaped leaves and purple veining characterize this type.

However, instead of having to slow-cook the largest leaves to tenderize them, this type is especially soft and sweet when the leaves are both young and mature.

‘Red Winter’

Great for container gardening, ‘Red Winter’ matures in a quick 50 days at a height of approximately 24 inches, and a width of 18 inches.

Find organic ‘Red Winter’ seeds now from Burpee in packages of 345.

11. Scarlet

Deep blue-purple leaves and magenta midribs and veining cast a reddish glow over sweet and tender ‘Scarlet.’

Delicious both raw and quick-cooked, pick this type when the leaves are a mere six inches long for peak flavor and texture. A light frost is well-tolerated and enhances the unique color.

‘Scarlet’

This cultivar is both cold and heat tolerant. It matures in 65 to 80 days at heights of 24 to 36 inches, and widths of 12 to 24 inches.

Find ‘Scarlet’ seeds now from Burpee in packages of 500.

12. Vates Blue Scotch Curled

Heirloom ‘Blue Scotch Curled’ is a variety with tight and curly blue-green leaves that can withstand a light frost, and will taste even sweeter for it. It thrives in both heat and cold, and tolerates some shade as well.

Look forward to an abundant harvest of young greens for salads, pop raw leaves into a blended drink, or slow-cook them in a stew for a healthy dose of green veggie nutrition.

“Vates” stands for Virginia Truck Experiment Station, and denotes the agricultural research facility where this variety was developed during the Depression.

‘Vates Blue Scotch Curled’

Expect plants to mature in 55 to 65 days, measuring 12 to 16 inches tall and about 24 inches wide.

You can find seeds in a variety of package sizes available at Eden Brothers.

13. White Russian

‘White Russian’ has blue-green oak-style leaves with white ribs and slightly ruffled edges. Especially tolerant of the cold, its sweetness is enhanced by a light frost.

Harvest tender young leaves for fresh baby greens, or let the ample foliage mature for a substantial addition to slow-cooked soups, stews, and simmered sides.

‘White Russian’

Plants mature in approximately 50 days to heights of 24 to 36 inches, and widths of 12 to 24 inches.

Find ‘White Russian’ seeds now from Eden Brothers in one-ounce packets.

Vibrant, Versatile, and Delicious

Kale adds bumpy, curly, and ruffled textures, as well as eye-catching shades of black, blue, green, and purple, to both the early and late season landscape.

And with a range of mature dimensions, you can create a custom backdrop to seasonal plants in the foreground.

And as if that isn’t enough, handsome kale plants yield armloads of tasty and nutritious baby greens to consume crisp and cool, as well as mature leaves to cook and savor.

It’s time to add kale to your garden planner.

When selecting varieties, note the number of days to maturity, and which ones have exceptional heat and/or cold tolerance. Choose the ones that best suit your growing environment.

Are you growing kale? Which are your favorite varieties? Let us know in the comments section below!

And for more information about growing kale in your garden, add these guides to your reading list next:

© Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details. Originally published August 4, 2021. Last updated August 18, 2025. Product photos via Botanical Interests, Burpee, and Eden Brothers. Uncredited photos: Shutterstock.

Nan Schiller

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August 18, 2025
Is Moringa the Most Nutritious Food? | NutritionFacts.org

Does the so-called miracle tree live up to the hype?

Moringa (Moringa oleifera) is a plant commonly known as the “miracle” tree due to its purported healing powers across a spectrum of diseases. If “miracle” isn’t hyperbolic enough for you, “on the Internet,” it’s also known as “God’s Gift to Man.” Is moringa a miracle or just a mirage? “The enthusiasm for the health beneﬁts of M. oleifera is in dire contrast with the scarcity of strong experimental and clinical evidence supporting them. Fortunately, the chasm is slowly being ﬁlled.” There has been a surge in scientiﬁc publications on moringa. In just the last ten years, the number of articles is closer to a thousand, as shown here and at 1:02 in my video The Benefits of Moringa: Is It the Most Nutritious Food?.

What got my attention was the presence of glucosinolates, compounds that boost our liver’s detoxifying enzymes. I thought they were only found in cruciferous vegetables, such as cabbage, broccoli, kale, collards, and cauliflower. Still, it turns out they’re also present in the moringa family, with a potency comparable to broccoli. But rather than mail-ordering exotic moringa powder, why not just eat broccoli?Is there something special about moringa?

“Moringa oleifera has been described as the most nutritious tree yet discovered,” but who eats trees? Moringa supposedly “contains higher amounts of elemental nutrients than most conventional vegetable sources,” such as featuring 10 times more vitamin A than carrots, 12 times more vitamin C than oranges, 17 times more calcium than milk, 15 times more potassium than bananas, 25 times more iron than spinach, and 9 times more protein than yogurt, as shown here and at 2:08 in my video.
Sounds impressive, but first of all, even if this were true, it is relevant for 100 grams of dry moringa leaf, which is about 14 tablespoons, almost a whole cup of leaf powder. Researchers have had trouble getting people to eat even 20 grams, so anything more would likely “result in excessively unpleasant taste, due to the bitterness of the leaves.”

Secondly, the nutritional claims in these papers are “adapted from Fuglie,” which is evidently a lay publication. If you go to the nutrient database of the U.S. Department of Agriculture, and enter a more reasonable dose, such as the amount that might be in a smoothie, about a tablespoon, for instance, a serving of moringa powder has as much vitamin A as a quarter of one baby carrot and as much vitamin C as one one-hundredth of an orange. So, an orange has as much vitamin C as a hundred tablespoons of moringa. A serving of moringa powder has the calcium of half a cup of milk, the potassium of not fifteen bananas but a quarter of one banana, the iron of a quarter cup of spinach, and the protein of a third of a container of yogurt, as seen below and at 3:15 in my video. So, it may be nutritious, but not off the charts and certainly not what’s commonly touted. So, again, why not just eat broccoli?

Moringa does seem to have anticancer activity—in a petri dish—against cell lines of breast cancer, lung cancer, skin cancer, and fibrosarcoma, while tending to leave normal cells relatively alone, but there haven’t been any clinical studies. What’s the point in finding out that “Moringa oleifera extract enhances sexual performance in stressed rats,” as one study was titled?

Studies like “Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women” started to make things a little interesting. When researchers were testing the effects of a tablespoon of moringa leaf powder once a day for three months on antioxidant status, they saw a drop in oxidative stress, as one might expect from eating any healthy plant food. However, they also saw a drop in fasting blood sugars from prediabetic levels exceeding 100 to more normal levels. Now, that’s interesting. Should we start recommending a daily tablespoon of moringa powder to people with diabetes, or was it just a fluke? I’ll discuss the study “Moringa oleifera and glycemic [blood sugar] control: A review of the current evidence” next.

Michael Greger M.D. FACLM

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August 7, 2025
Parmesan Orecchiette Pasta with Sausage and Kale – Simply Scratch
In this creamy Parmesan Orecchiette Pasta with Sausage and Kale, mild Italian sausage, tender kale and orecchiette pasta are tossed in a garlicky parmesan cream sauce. A simple yet incredibly delicious pasta dish for any night of the week. This recipe yields 6 generous servings.

Love a cozy and satisfying dinner but don’t want to spend all evening making it?

Orecchiette Pasta with Sausage and Kale is your answer.

As the weather gets colder I like to start adding simple yet hearty pasta dishes to our weekly dinner menu. And this gem is one of them. I love that calls for minimal ingredients and comes together pretty easily. Which means that I can put a deliciously comforting meal on the table in under an hour and I love that.

Usually I serve this pasta dish with a toasty warm baguette and salted butter, but other times I’ll make a salad too. Either way you serve it, this simple pasta dish is incredible.

To Make This Parmesan Orecchiette Pasta with Sausage and Kale You Will Need:
- olive oil – Or substitute with avocado oil.
- mild italian sausage – I use pork sausage for this, however turkey italian sausage would also work.
- garlic – Adds distinct punchy flavor.
- shallot – Lends delicate and sweet onion flavor.
- sea salt – For seasoning the pasta water.
- orecchiette pasta – Or use any small pasta shape you prefer.
- heavy cream – Is the base for the lusciously creamy sauce.
- parmesan cheese – Adds distinct nutty and cheesy flavor.
- nutmeg – Warm, aromatic with subtle hints of clove. Adds subtle flavor.
- red pepper flakes – For a little spicy kick but is totally optional.
- lemon juice – Adds acidity and brightness the sauce.
- lacinato kale – Or substitute with chopped baby spinach.
- reserved pasta water – Use to thin out the sauce if too thick.
In a large skillet or deep sided pan, add a teaspoon or two of olive oil and add in 1 pound mild italian sausage.

Use a wooden spatula to break up the sausage into crumbles, cooking over medium heat until fully cooked and no longer pink.

Meanwhile, bring a large pot of water to a boil. Once boiling, add a small palmful of sea salt (about 1-1/2 to 2 tablespoons)and stir.

Meanwhile, once the ground sausage is cooked, add in 1 medium diced shallot and 4 large cloves of minced fresh garlic.

Stirring often, cook until the shallot is tender, about 6 minutes. Once. softened, transfer the sausage mixture to a clean bowl.

At this point, add the pasta to the boiling water. Cook the pasta according to the instructions on the package.

Meanwhile, reduce the heat under the pan to medium-low. Pour in 1-1/2 cups heavy cream.

Add in 1-1/2 cups freshly grated parmesan cheese, 1/8 teaspoon freshly grated nutmeg, a pinch or two of red pepper flakes (if using) and about 1 tablespoon lemon juice.

Note: For a creamy and smooth consistency use freshly grated parmesan cheese.

Stir to combine.

Continue to stir over medium-low heat until the cheese melts, sauce is smooth and thickened slightly.

Add in the chopped kale, stir and cook until tender. About 3 to 5 minutes or until desired doneness.

Stir in the sausage mixture.

And lastly, toss in the cooked orecchiette. Add a little of the reserved pasta water as needed so the sauce is to a desired consistency. Taste and season with kosher salt and freshly ground black pepper to taste.

Serve with a sprinkle of extra parmesan cheese and a pinch or two of red pepper flakes if desired.

Click Here For More Pasta Recipes!

Enjoy! And if you give this Parmesan Orecchiette Pasta with Sausage and Kale recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 6 servings

Parmesan Orecchiette Pasta with Sausage and Kale

Mild Italian sausage, tender kale and orecchiette pasta are tossed in a garlicky parmesan cream sauce. A simple yet incredibly delicious pasta dish for any night of the week. This recipe yields 6 generous servings.

Prep Time: 25 minutes

Cook Time: 25 minutes

Total Time: 50 minutes

sea salt, for pasta water

1 pound orecchiette pasta

1 teaspoon olive oil

1 pound mild italian sausage

4 cloves garlic, finely chopped

1½ cups heavy cream

1 cup grated fresh

1 tablespoon lemon juice, freshly squeezed

1/8 teaspoon grated nutmeg

red pepper flakes, to taste (optional)

1 bunch tuscan kale (lacinato), stems removed, leaves chopped

2/3 cup reserved pasta water, for thinning sauce as needed

In a large skillet or deep sided pan, add a teaspoon or two of olive oil and add in the mild italian sausage. Once the ground sausage is cooked, add in the shallot and garlic. Stirring often, cook until the shallot is tender, about 6 minutes. Transfer the sausage mixture to a clean bowl.

Meanwhile, bring a large pot of water to a boil. Once boiling, add a small palmful of sea salt (about 1½ to 2 tablespoons)and stir. Add the pasta to the boiling water and cook according to the instructions on the package.

Meanwhile, reduce the heat under the pan to medium-low. Pour in the heavy cream and lemon juice. Next add in the parmesan, nutmeg and red pepper flakes. Stir over medium-low heat until the cheese melts, sauce is smooth and thickened slightly.

Add in the chopped kale, stir and cook until tender. About 3 to 5 minutes or until desired doneness. Add the sausage mixture back in along with the cooked orecchiette. Add a little of the reserved pasta water as needed so the sauce is to a desired consistency. Taste and season with kosher salt and freshly ground black pepper to your preference.

Serve with grated parmesan cheese over top.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Serving: 1serving, Calories: 840kcal, Carbohydrates: 64g, Protein: 29g, Fat: 52g, Saturated Fat: 25g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 18g, Cholesterol: 139mg, Sodium: 890mg, Potassium: 614mg, Fiber: 4g, Sugar: 4g, Vitamin A: 5515IU, Vitamin C: 45mg, Calcium: 335mg, Iron: 3mg

Author: Laurie McNamara

Course: Mains & Entrees

Cuisine: Italian
This post may contain affiliate links.

Laurie McNamara

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November 4, 2024
Kale Quinoa Salad
Kale quinoa salad is filled with goodness and is easy to make.

Hail to the kale – and quinoa! These two superfoods taste great mixed with other vegetables, nuts, and cheese and then tossed in a simple dressing.

This will convert anyone into a kale lover!
This salad has the perfect combination of sweet, tangy, nutty, and savory.

It can be prepared ahead of time and kept in the fridge for days.

Surprisingly enough, this salad can be FROZEN for future lunches.

It’s great as a hearty lunch salad or a side salad next to baked chicken thighs.

It’s chock full of goodness and flavor.
Kale Quinoa Salad Essentials

Kale: Choose bunches of kale that are deep green and remove any torn or wilted leaves, as well as the stalks. While I most often use curly kale, you can use other varieties like lacinato kale, baby kale, or Tuscan kale.

Quinoa: Cooking quinoa in broth (instead of water) adds extra flavor. Quinoa can be replaced with other grains like brown rice, farro, or barley.

Vegetables: Shredded carrots and sliced red onions offer color and crunch and are available year-round. Seasonal veggies like chunks of roasted squash, corn, or beets can be added as well!

Other Flavorful Additions: Dried cranberries add sweetness and so will fresh apples or grapes. Feta is a dry cheese that adds a salty flavor while pecans add a nutty crunch.

A Quick Homemade Dressing

This vinaigrette is so easy to make; just put everything into a jar and shake! You can double up because it’s good on salads of all kinds.

Lemon juice, Dijon mustard, and garlic add flavor, while vinegar adds a little extra tang. Honey balances the dressing for the perfect bite.

Variations
- Bulk up the salad by adding chopped broccoli slaw, shredded Brussels sprouts, or spinach.
- Add other veggies; almost anything goes. If you’re not freezing this salad, try cherry tomatoes, red pepper, or chopped cucumber.
- Swap out pecans for pumpkin seeds, walnuts, pepitas, sunflower seeds, or sliced almonds.
- Cooked chicken, tofu, or even chickpeas are great additions for extra protein.
- Replace the honey with sugar or maple syrup.
How to Make Kale Quinoa Salad
1. Combine dressing ingredients in a mason jar and shake (recipe below).
2. Cook quinoa and fluff with a fork, and cool.
3. Massage chopped kale in oil and salt. Add the remaining ingredients and drizzle the dressing overtop.
4. Toss to combine and refrigerate before serving.
When making a kale salad of any kind, massaging the leaves may seem odd, but it makes a big difference! This step makes the leaves more tender and removes bitterness.

Simply add a drop or two of oil and rub the kale with your hands. It will turn a darker green and the leaves will soften.

Storing Kale Quinoa Salad
- Keep kale quinoa salad in an airtight container in the refrigerator for up to 4 days. Stir in fresh nuts, cheese, or dressing, if desired.
- Believe it or not, you CAN freeze this kale quinoa salad recipe if it is made with the ingredients listed below. Once thawed, it tastes just as good as the day it was made.
More Hearty Grain Salads

Did you enjoy this Kale Quinoa Salad? Leave us a rating and a comment below.
5 from 34 votes↑ Click stars to rate now!
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Kale Quinoa Salad

This kale quinoa salad offers a perfect blend of fresh flavors, making it a delicious choice for a side dish or lunch.

Prep Time 20 minutes

Cook Time 20 minutes

Chill Time 1 hour

Total Time 1 hour 40 minutes

Cook ModePrevent your screen from going dark

Rinse the quinoa in a fine mesh strainer and drain well.

Place the quinoa in a medium saucepan with vegetable broth or water.

Bring to a boil, reduce heat to medium-low, and simmer for 15 minutes or until the liquid has been absorbed. Cover and let rest for 5 minutes. Cool completely.

Once the quinoa has cooled completely, place it in a large bowl.

In a jar, combine all dressing ingredients and shake well.

Place the kale in the bottom of a medium bowl. Add olive oil and ¼ teaspoon of kosher salt to the kale. Massage the chopped kale with your hands until the leaves become tender and dark green.

Add the cooled quinoa, pecans, carrots, feta cheese, red onion, and dried cranberries to the bowl.

Pour the dressing over the ingredients and toss well to combine.

Refrigerate the salad for at least 1 hour before serving.

This recipe will keep in the fridge for 4 days and it can be frozen.
To substitute store bought dressing, I would suggest a light citrusy vinaigrette.

Calories: 476 | Carbohydrates: 35g | Protein: 10g | Fat: 35g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 20g | Cholesterol: 17mg | Sodium: 900mg | Potassium: 491mg | Fiber: 6g | Sugar: 10g | Vitamin A: 7954IU | Vitamin C: 53mg | Calcium: 256mg | Iron: 3mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Lunch, Salad, Side Dish

Cuisine American

© SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.
Holly Nilsson

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October 2, 2024
Introducing Red Kale Medley, a Mix of Baby Red and Green Kale Complemented by B&W’s Signature Watercress

FELLSMERE, Fla., June 2, 2024 (Newswire.com)
–
B&W Quality Growers, the world’s largest grower of watercress, is proud to announce the launch of its latest innovation in premium leafy greens: the Red Kale Medley. This new blend is expertly crafted for the foodservice industry and features a nutritious and vibrant mix of baby red and green kale, complemented by B&W’s signature watercress.

Red Kale Medley is designed to meet the increasing demand for versatile, healthy, and flavorful ingredients in professional kitchens. This product provides chefs and culinary professionals with a colorful, nutrient-rich base for various dishes. Whether it’s enhancing salads, sandwiches, or entrees, Red Kale Medley adds both visual appeal and a nutritional boost.

“With the introduction of Red Kale Medley, we are expanding our portfolio to include more diverse, chef-driven options that cater to the creative and health-conscious needs of today’s foodservice industry,” said Mark DeLeo, CEO of B&W Quality Growers. “This medley is a testament to our commitment to quality and innovation and an opportunity for chefs to elevate their dishes with the finest ingredients.”

The Red Kale Medley is harvested at peak tenderness and flavor to ensure the highest quality. Thanks to B&W Quality Growers’ sustainable farming practices and controlled growing environments, it is available year-round.

B&W Quality Growers provides the foodservice sector with products that taste great and contribute to a healthier menu. Red Kale Medley is packed with vitamins and antioxidants, aligning with culinary trends favoring quality, flavor, presentation, and health.

For ordering information, product samples, or additional details about the Red Kale Medley, please contact your B&W Quality Growers representative or certified distributor or visit www.bwqualitygrowers.com.

About B&W Quality Growers

B&W Quality Growers has been farming responsibly since 1870. We’re the largest growers of distinctive leafy greens, including watercress, arugula, spinach, and water spinach. We sustainably grow, pack, and ship the highest quality distinctive leafy greens, providing well-being for our consumers and value for our customers. We’ve done this with zero product recalls and aim to provide a healthier, more flavorful world using premium leaves in everyday recipes. Follow B&W on our social media pages: Instagram, Facebook, Twitter, YouTube, Pinterest, and LinkedIn.

Source: B&W Quality Growers

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June 2, 2024
Easy Kale Salad with Fresh Lemon Dressing
A fresh salad is a perfect lunch or side for almost any meal.

This easy kale salad is packed with fresh veggies and lots of crunch for in a simple homemade lemon dressing.

A Family Pleasing Kale Salad Recipe

This kale salad recipe is quick and easy.
- Kale salad can be made ahead – prep it the night before and pack it in lunches the next day.
- Unlike tossed salad, I love how leftover kale salad (even with dressing) can be kept in the fridge without getting soggy!
- The zesty homemade lemon dressing takes just minutes to prep and is so much better than store-bought.
How to Prepare Kale for Salads

Kale is ideal to prep ahead for salad and sandwich greenery because it holds up like a champ in the fridge – it stays fresh without wilting! Prepare kale quickly over the weekend, and it will keep fresh and crisp all week long.
1. Rinse the kale leaves in cold water.
2. Remove the thick stem by pulling off the leaves.
3. Spin dry in a salad spinner or shake dry and dab with a kitchen towel.
4. Massage the kale; more on that below.
How to Massage Kale

Say what?! Massage the kale. Massaging kale releases some of its bitterness and helps tenderize or soften it for salads. You can skip this step, but I’d say try it at least once. It changes the texture and flavor of the salad. I use curly kale but have also used dinosaur kale in this recipe.
1. Tear or chop the washed kale into bite-sized pieces, then sprinkle with a pinch of salt.
2. Next, drizzle a tiny bit of olive oil on your hands. Pick up some of the kale and rub it, massaging the leaves until they darken in color and become tender.
I swear that a massaged kale salad tastes a million times better—we wouldn’t prep kale any other way! If you prefer to massage your kale without oil, try a little fresh-squeezed lemon juice instead!

How to Make Kale Salad with Cranberries

This is one of the best kale salad recipes around! It has cranberries, almonds, and a quick and fresh lemon dressing.
1. Wash and massage the kale per the recipe below.
2. Prep remaining ingredients and add to a large bowl.
3. Place dressing in a jar and give it a shake (or whisk in a bowl). Toss with the salad.
Variations

This is a raw kale salad with cranberries and many other tasty mix-ins. I chose to add carrots, broccoli, red onion, dried cranberries, cheese, sliced almonds, and sunflower seeds, but get creative!
- Replace cranberries with raisins or other dried or fresh fruit like apples!
- I used cheddar cheese, but feta cheese, parmesan, or goat cheese would work well too.
- Swap out almonds for other nuts like pecans or walnuts.
- Make it a meal and top with cooked chicken, steak, grilled shrimp, or salmon.
- Skip the meat and sprinkle with your fave grain like quinoa or add in chickpeas.
More Kale Recipes

Leftover kale can be stirred into pasta, blended into pesto, and even baked into crispy kale chips if the craving strikes! The possibilities are endless. I even love a little kale on my pizza when I have it handy.

Did you make this easy Kale Salad? Leave us a rating and a comment below!
4.98 from 296 votes↑ Click stars to rate now!
Or to leave a comment, click here!

Easy Kale Salad with Fresh Lemon Dressing

This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!

Prep Time 20 minutes

Total Time 20 minutes

Cook ModePrevent your screen from going dark

Dressing:

Combine dressing ingredients in a lidded mason jar and shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires!

Salad:

Massage the chopped kale with olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!

In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries. Shake your dressing once more and pour about ⅓ of the dressing over the salad. Toss to coat and add extra dressing, to taste.

Optional: I like to add poppy seeds to my salad dressing on occasion to give it a lemon poppyseed vibe – feel free to follow suit!
Nutritional information does not include cheese and other optional ingredients

Calories: 334 | Carbohydrates: 19g | Protein: 9g | Fat: 26g | Saturated Fat: 3g | Sodium: 315mg | Potassium: 744mg | Fiber: 4g | Sugar: 4g | Vitamin A: 9985IU | Vitamin C: 146.3mg | Calcium: 192mg | Iron: 2.7mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Salad

Cuisine American

© SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.
Jennifer Laughlin

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April 23, 2024
Weekly Meal Plan Apr 1, 2024

Dinnertime just got a whole lot easier! With this premade meal plan take the stress out of meal time. Save time and money while being inspired to try new recipes!

Holly Nilsson

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March 27, 2024
How to Grow Microgreens with the Back to the Roots Organic Kit
Above: On Day 4 the arugula was green and the radishes just germinating.

Next time, I’ll sow arugula and radish seeds separately.

The seeds of any vegetable or herb can be used for growing microgreens. Brassicas, in the so-called cruciferous family (named for their cross-shaped flowers), have the pleasing peppery flavor I like in these tidbits, and they have the most nutrition, bite for bite. Broccoli, cauliflower, cabbages, kohlrabi, mustards, arugula, brussels sprouts—each qualify. Spices like fenugreek and coriander are fun and flavorful, provided the seeds are fresh.

Above: Wild garlic mustard microgreens on a forest floor.

There is another seed option, which adds earth-friendly, invasivore fun to outdoor excursions: wild microgreens. Invasive mustards like garlic mustard (Alliaria petiolata) in the Eastern states and black mustard (Brassica nigra) on the West Coast are environmental scourges, producing thousands of seeds per plant at the end of their flowering season. Gather handfuls of their mature, skinny seed pods in early summer, shake them out, and germinate your own, back home. Other feral seeds that work well include lamb’s quarters and amaranths.

Above: A sprinkle of microgreens delivers outsize satisfaction.

Feta and Yogurt Dip with Microgreens

This creamy, satisfying dip is excellent with crisp, raw vegetables, but it is versatile (see below). Feta that is packaged in brine has a better consistency than the crumbled versions. I am partial to sheep’s milk, and other white cheeses in brine can also be used, if you are lucky enough to live near the Balkan or Middle Eastern markets that sell them. You are unlikely to need additional salt, but always taste, to check.
- 6 oz feta, broken up
- ¼ cup Greek yogurt
- 1 Tablespoon tahini
- ¼ teaspoon lemon zest
- 3 small celery ribs from the heart, finely chopped
- 3 Tablespoons extra virgin olive oil
- A flurry of microgreens
- Urfa biber (optional)
- Black pepper (optional)
- Raw vegetables (optional)
In a food processor combine the feta cheese with the yogurt and the tahini. Pulse until the mixture is smooth, scraping the sides down a few times to dislodge any whole lumps of feta. Spoon the smooth dip onto a serving plate, leaving some depressions on the surface for the olive oil to pool. Scatter the chopped celery across. Drizzle the olive oil over the surface, add the microgreens, and top with your raw vegetables before finishing with the urfa biber and black pepper, if using.

The dip, finished with the necessary bite of spicy microgreens, can also be:
- slathered onto toast and briefly broiled.
- tossed with warm, just-cooked vegetables, like carrots.
- spooned into a pillowy bed for beans or chickpeas.
- whisked into a thick dressing for chunky romaine or iceberg lettuce.
- piled up as a foundation for warm, poached eggs.
- mixed into egg salad in lieu of less-healthy mayonnaise.
See also:

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February 26, 2024
Microgreens are Easy to Grow the Back to the Roots Organic Kit
Above: On Day 4 the arugula was green and the radishes just germinating.

Next time, I’ll sow arugula and radish seeds separately.

The seeds of any vegetable or herb can be used for growing microgreens. Brassicas, in the so-called cruciferous family (named for their cross-shaped flowers), have the pleasing peppery flavor I like in these tidbits, and they have the most nutrition, bite for bite. Broccoli, cauliflower, cabbages, kohlrabi, mustards, arugula, brussels sprouts—each qualify. Spices like fenugreek and coriander are fun and flavorful, provided the seeds are fresh.

Above: Wild garlic mustard microgreens on a forest floor.

There is another seed option, which adds earth-friendly, invasivore fun to outdoor excursions: wild microgreens. Invasive mustards like garlic mustard (Alliaria petiolata) in the Eastern states and black mustard (Brassica nigra) on the West Coast are environmental scourges, producing thousands of seeds per plant at the end of their flowering season. Gather handfuls of their mature, skinny seed pods in early summer, shake them out, and germinate your own, back home. Other feral seeds that work well include lamb’s quarters and amaranths.

Above: A sprinkle of microgreens delivers outsize satisfaction.

Feta and Yogurt Dip with Microgreens

This creamy, satisfying dip is excellent with crisp, raw vegetables, but it is versatile (see below). Feta that is packaged in brine has a better consistency than the crumbled versions. I am partial to sheep’s milk, and other white cheeses in brine can also be used, if you are lucky enough to live near the Balkan or Middle Eastern markets that sell them. You are unlikely to need additional salt, but always taste, to check.
- 6 oz feta, broken up
- ¼ cup Greek yogurt
- 1 Tablespoon tahini
- ¼ teaspoon lemon zest
- 3 small celery ribs from the heart, finely chopped
- 3 Tablespoons extra virgin olive oil
- A flurry of microgreens
- Urfa biber (optional)
- Black pepper (optional)
- Raw vegetables (optional)
In a food processor combine the feta cheese with the yogurt and the tahini. Pulse until the mixture is smooth, scraping the sides down a few times to dislodge any whole lumps of feta. Spoon the smooth dip onto a serving plate, leaving some depressions on the surface for the olive oil to pool. Scatter the chopped celery across. Drizzle the olive oil over the surface, add the microgreens, and top with your raw vegetables before finishing with the urfa biber and black pepper, if using.

The dip, finished with the necessary bite of spicy microgreens, can also be:
- slathered onto toast and briefly broiled.
- tossed with warm, just-cooked vegetables, like carrots.
- spooned into a pillowy bed for beans or chickpeas.
- whisked into a thick dressing for chunky romaine or iceberg lettuce.
- piled up as a foundation for warm, poached eggs.
- mixed into egg salad in lieu of less-healthy mayonnaise.
See also:

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February 26, 2024
Everyday Kale Salad – Simply Scratch
This super simple Everyday Kale Salad has chopped lacinato kale, toasted sliced almonds, sweet dried cranberries and shaved parmesan tossed in a roasted garlic parmesan dressing. And addictive and wholesome salad you’ll absolutely love! Yields 4 servings.

Do you ever crave kale salad? Because I do.

Sometimes it’s brownies and other times all I want is an earthy, dark, leafy green salad. And when the craving strikes, this is my go-to salad because I usually have everything (with the exception of kale) on hand already.

I love how this salad is simple yet scrumptious. It’s salty, sweet and deliciously garlicky. The crunch of the toasted almonds and the sweetness of the dried cranberries are absolute perfection.

But the dressing. The dressing is my favorite part.

To Make This Everyday Kale Salad You Will Need:
- lacinato kale – Also known as dino kale or tuscan kale.
- olive oil – Adds flavor and aids in softening the kale.
- kosher salt – Aids in softening the kale.
- sliced almonds – Toasted in a dry skillet over medium-low heat until golden.
- dried cranberries – Adds a pop of color, sweetness and chewy texture.
- shaved parmesan – Lends flavor and saltiness.
- roasted garlic parmesan dressing
- freshly ground black pepper – Lends distinct bite and flavor.
optional variations:
- protein – Add cooked chicken or protein of choice.
- increased fiber and nutrients – Toss in cooked grains like rice, quinoa, bulgur wheat, winter wheat berries, barley, farro etc.
- nut allergies – Use crispy chickpeas or toasted pipits or sunflower seeds.
Once you’ve rinsed and chopped 2 bunches of lacinato kale, transfer to bowl, drizzle with a little olive oil and add a pinch of salt.

Use your impeccably clean hands to massage the salt and oil into the kale. Doing this will soften the kale leaves making them tender and easier to chew.

Transfer to a serving bowl (if not already) and top with 1/3 cup toasted sliced almonds and 1/3 cup dried cranberries.

Add s1/4 cup parmesan shavings, top with a spoonfuls of roasted garlic parmesan dressing (add to your preference) and more freshly ground black pepper.

Toss to coat everything in the dressing and serve!

What To Serve With Kale Salad:

Enjoy! And if you give this Everyday Kale Salad recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 4 servings

Everyday Kale Salad

This super simple Everyday Kale Salad has chopped lacinato kale, toasted sliced almonds, sweet dried cranberries and shaved parmesan tossed in a roasted garlic parmesan dressing. And addictive and wholesome salad you’ll absolutely love!

Prep Time: 15 minutes

Total Time: 15 minutes

2 bunches lacinato kale, chopped and rinsed

1 drizzle olive oil

1 pinch kosher salt

1/3 cup toasted sliced almonds

1/3 cup dried cranberries

1/4 cup shaved parmesan

freshly ground black pepper

1/2 cup roasted garlic parmesan dressing, more or less to taste

Once you’ve rinsed and chopped the kale, transfer to bowl, drizzle with a little olive oil and add a pinch of salt. Use your impeccably clean hands to massage the salt and oil into the kale.

Transfer to a serving bowl (if not already) and top with almonds and dried cranberries.

Add the parmesan shavings, top with a spoonfuls of roasted garlic parmesan dressing and more freshly ground black pepper.

Toss the salad to coat in the dressing before serving.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Serving: 0.25recipe, Calories: 292kcal, Carbohydrates: 23g, Protein: 13g, Fat: 19g, Saturated Fat: 5g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 7g, Trans Fat: 0.03g, Cholesterol: 19mg, Sodium: 853mg, Potassium: 635mg, Fiber: 7g, Sugar: 12g, Vitamin A: 13652IU, Vitamin C: 129mg, Calcium: 589mg, Iron: 3mg

Author: Laurie McNamara

Course: Salads

Cuisine: American
This post may contain affiliate links.

Laurie McNamara

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February 15, 2024
A Look at the 5:2 Diet and the Fasting-Mimicking Diet | NutritionFacts.org

What are the effects of eating only five days a week or following a fasting-mimicking diet five days a month?

Instead of eating every other day, what if you ate five days a week and fasted for the other two? As I discuss in my video The 5:2 Diet and the Fasting-Mimicking Diet Put to the Test, the available data are similar to that of alternate-day fasting: About a dozen pounds of weight loss was reported in overweight men and also reported in overweight women over six months, with no difference found between participants on the 5:2 intermittent fasting regimen and those on a continuous 500-calories-a-day restriction. The largest trial to date found an 18-pound weight loss within six months in the 5:2 group, which isn’t significantly different from the 20 pounds lost in the continuous calorie restriction group. Weight maintenance over the subsequent six months was also found to be no different.

Though feelings of hunger may be more pronounced on the 5:2 pattern than on an equivalent level of daily calorie cutting, it does not seem to lead to overeating on non-fasting days. One might expect going two days without food may negatively impact mood, but no such adverse impact was noted for those fully fasting on zero calories or sticking to just two packets of oatmeal on each of the “fasting” days. (The oatmeal provides about 500 calories a day.) Like alternate-day fasting, the 5:2 fasting pattern appeared to have inconsistent effects on cognition and on preserving lean mass, and it also failed to live up to the “popular notion” that intermittent fasting would be “easier” to adhere to than daily calorie restriction.

Compared to those in the continuous-restriction control group, fewer subjects in the 5:2 pattern group expressed interest in continuing their diet after the study was over. This was attributed to quality-of-life issues, with 5:2 fasting participants citing headaches, lack of energy, and difficulty fitting the fasting days into their weekly routine. However, as you can see below and at 1:53 in my video, there has yet to be a single 5:2 diet study showing elevated LDL cholesterol compared with continuous calorie restriction at six months. Nor has it been shown for a year. This offers a potential advantage over alternate-day regimens.

Instead of 5:2, what about 25:5, spending five consecutive days a month on a “fasting-mimicking diet” (FMD)? Longevity researcher Valter Longo designed a five-day meal plan to try to simulate the metabolic effects of fasting by being low in protein, sugars, and calories with zero animal protein and zero animal fat. By making the diet plant-based, he hoped to lower the level of the cancer-promoting growth hormone IGF-1. He indeed accomplished this goal, along with a drop in markers of inflammation, after three cycles of his five-days-a-month program, as you can see below and at 2:33 in my video.

One hundred men and women were randomized to consume his fasting-mimicking diet for five consecutive days per month or maintain their regular diet the whole time. As you can see in the graph below and at 2:47 in my video, after three months, the FMD group was down about six pounds compared to the control group, with significant drops in body fat and waist circumference, accompanied by a drop in blood pressure.

Those who were the worst off accrued the most dramatic benefits, as seen in the graph below and at 3:04 in my video. What’s even wilder is that three further months after completion, some of the benefits appeared to persist, suggesting the effects “may last for several months.” It’s unclear, though, if those randomized to the FMD group used it as an opportunity to make positive lifestyle changes that helped maintain some of the weight loss.

Dr. Longo created a company to market his meal plan commercially, but, to his credit, says “he does not receive a salary or a consulting fee from the company…and will donate 100% of his shares to charity.” The whole diet appears to be mostly dehydrated soup mixes, herbal teas like hibiscus and chamomile, kale chips, nut-based energy bars, an algae-based DHA supplement, and a multivitamin dusted with vegetable powder. Why spend 50 dollars a day on a few processed snacks when you could instead eat a few hundred calories a day of real vegetables?

How interesting was that? All-you-can-eat above-ground vegetables for five days would have the same low amount of protein, sugars, and calories with zero animal protein or animal fat. But we’ll probably never know if it works as well, better, or worse because it’s hard to imagine such a study ever getting done without the financial incentive.

To learn more about IGF-1, see my video Flashback Friday: Animal Protein Compared to Cigarette Smoking.

In this series on fasting, I’ve covered several topics, including the basics of calories and weight loss, water-only fasting, and the types of alternate-day fasting, see them all in the related videos below.

I close out the series with videos on time-restricted eating: Time-Restricted Eating Put to the Test and The Benefits of Early Time-Restricted Eating.

If you want all of the videos in one place, I’ve done three webinars on fasting—Intermittent Fasting, Fasting for Disease Reversal, and Fasting and Cancer—and they’re all available for download now.

Michael Greger M.D. FACLM

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February 15, 2024
Fall Planters: Autumn Container Gardens for the Porch

When Susan Nock, a garden designer based in Wellesley, Massachusetts, launched her business Thistle eight years ago, she didn’t set out to specialize in container gardens. “I just started doing them for fun. It’s like creating a little vignette, and I love them nestled in a garden or in front of a house.” Over the years, custom container gardens became a signature service alongside her regular garden design work. “I plant containers for all four seasons, and I love to have a fall container for Thanksgiving,” says Nock, who tells us there’s still plenty of time to design planters for the tail end of fall.

Here are her tips for late-autumn container gardening:

Photography by Susan Nock.

Plant a variety of leaf shapes.

Above: Nock likes to include a mix of textures and leaf shapes, including loose and wavy grasses and carexes, and trailing plants like ajuga and ivy.

“The number one thing to think about with container composition is making sure you have lots of different leaf sizes, shapes, and textures,” says Nock. “You want to clearly see the different plants against each other, like cabbage next to grass.”

Pick frost-tolerant plants.

Above: Ornamental kale and cabbages are frost-tolerant.

For fall planters, Nock relies on ornamental kale and cabbages, mums, and pansies, all of which will endure some frost. She likes to use tall grasses in her fall containers, too, noting, “Even when they are dormant they will look beautiful.” Nock also recommends weaving in evergreen elements now, with an eye toward reusing them in your winter containers. “You can put in a boxwood now and use it for the next season,” she says. Ditto on cypresses and English ivy, which she uses as a trailing element in containers, where the famously invasive plant can be kept in check.

Elevate those mums and cabbage.

Above: Nock proves that ornamental kales and cabbages can look super-sophisticated in a variety of compositions, including a bouquet-like design (left) and a nearly monochromatic pot that features solely shades of green (right).

While Nock is pulling from a very conventional fall plant palette, she uses these plants in unexpected ways. “Mums and cabbages can easily look a little old-fashioned,” she cautions. The key to making them look modern, she says, is massing. “We’re not used to seeing them massed in great big groupings.” Another tactic is to work in a tight color palette for a monochromatic effect. With cabbages, she says to look for ones with “fun shapes and textures.” And she says, “If you tuck mums in with other plants, as just one element in the container, they work better. They don’t look as stiff next to flowing grasses or spilling ivy.”

Shop the perennials sale.

Above: Perennials like heucheras and grasses have a place in planters.

Most nurseries have their perennials discounted right now, which Nock says you might take advantage of. In addition to perennial grasses, Nock looks for heuchera (“I love them all!” she enthuses) and carex, which she uses as a flowing, softening element in her designs. When you take apart your fall planters, you can plant these in the ground (even if it’s a little crunchy) and use them in the garden, or keep them in the containers for another arrangement.

Upcycle your pumkins.

Above: Reuse your Halloween gourds by tucking them into a container arrangement.

If you’ve got pumpkins and gourds left over from Halloween, re-home them to your planters (and if you don’t, these are likely to be on sale now). Nock especially likes to seek out interesting varieties and shapes and tuck them into the container among the plants. “They become just another texture in the design,” she says. Steal her trick to get them to sit where you want (and avoid rotting): Prop them up on an empty plastic pot from the nursery, which you can conceal with foliage or preserved moss.

Get creative when the pickings are slim.

Nurseries are often picked over come November, so “if you are not finding all the plants you want, tuck in Spanish moss or sheet moss for a fun texture,” says Nock, noting that independent nurseries and farm stands are more likely to have plants this time of year. Consider pinecones, lotus pods, and even some dried hydrangeas to fill in any holes.

Don’t forget to water!

Above: Nock will continue to water her planters until average daytime temperatures are reliably in the 30s.

“It’s really important to water in the fall,” advises Nock. “Yes, you have the irrigation shut off, but it is essential to keep pots watered going into the cold season. The more hydrated plants are, the more they can endure cold and frost.” Nock doesn’t stop watering until the daytime temperatures are consistently in the 30s, which is also when she brings her terracotta pots indoors.

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November 2, 2023
3 men convicted of supporting plot to kidnap Gov. Whitmer

Three men accused of supporting a plot to kidnap Michigan’s governor were convicted of all charges Wednesday, a triumph for state prosecutors after months of mixed results in the main case in federal court.

Joe Morrison, his father-in-law Pete Musico, and Paul Bellar were found guilty of providing “material support” for a terrorist act as members of a paramilitary group, the Wolverine Watchmen.

They held gun drills in rural Jackson County with a leader of the scheme, Adam Fox, who was disgusted with Gov. Gretchen Whitmer and other officials in 2020 and said he wanted to kidnap her.

Jurors read and heard violent, anti-government screeds as well as support for the “boogaloo,” a civil war that might be triggered by a shocking abduction. Prosecutors said COVID-19 restrictions ordered by Whitmer turned out to be fruit to recruit more people to the Watchmen.

“The facts drip out slowly,” state Assistant Attorney General Bill Rollstin told jurors in Jackson, Michigan, “and you begin to see — wow — there were things that happened that people knew about. … When you see how close Adam Fox got to the governor, you can see how a very bad event was thwarted.”

Morrison, 28, Musico, 44, and Bellar, 24, were also convicted of a gun crime and membership in a gang. Prosecutors said the Wolverine Watchmen was a criminal enterprise.

The verdicts “are further proof that violence and threats have no place in our politics,” said Whitmer, who has not participated as a trial witness or spectator in the state or federal cases. “Those who seek to sow discord by pursuing violent plots will be held accountable under the law.”

Morrison, who recently tested positive for COVID-19, and Musico watched the verdicts by video away from the courtroom. Judge Thomas Wilson ordered all three to jail while they await sentencing on Dec. 15.

Defense attorneys argued that the three men had broken ties with Fox by late summer 2020 when the Whitmer plot came into focus. Unlike Fox and others, they didn’t travel to northern Michigan to scout the governor’s vacation home or participate in a key weekend training session inside a “shoot house.”

“In this country you are allowed to talk the talk, but you only get convicted if you walk the walk,” Musico’s attorney, Kareem Johnson, said in his closing remarks.

Defense lawyers couldn’t argue entrapment. But they attacked the tactics of Dan Chappel, an Army veteran and undercover informant. He took instructions from FBI agents, secretly recorded conversations and produced a deep cache of messages exchanged with the men.

Whitmer, a Democrat running for reelection on Nov. 8, was never physically harmed. Undercover agents and informants were inside Fox’s group for months. The scheme was broken up with 14 arrests in October 2020.

Fox and Barry Croft Jr. were convicted of a kidnapping conspiracy in federal court in August. Daniel Harris and Brandon Caserta were acquitted last spring. Ty Garbin and Kaleb Franks pleaded guilty.

Five of the 14 men are facing charges in state court in Antrim County, the site of Whitmer’s second home. A judge there still must determine whether there’s probable cause to send them to trial.

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Follow Ed White at http://twitter.com/edwritez

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October 26, 2022