Meatless Monday: Kale salad and vegetable gumbo - Fox 2 News Headlines

Meatless Monday: Kale salad and vegetable gumbo

Posted: Updated:

Get these recipes courtesy of natural food chef Nezza Bandele. She is currently offering healing, healthy and transitional diet meals at the Sankofa LIFE Learning Center at 18734 Woodward in Detroit. Learn more at Sankofa LIFE Learning Center at (313) 366-5250.

Kale Salad

1 bunch kale stalks removed and discarded, leaves thinly sliced
1 orange, juiced
1/8 cup apple cider vinegar
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher salt
2 teaspoons agave
Freshly ground black pepper
1 granny smith apple, diced small (about 1 cup)
½ red onion thinly sliced and cut in half moon
1 inch piece fresh ginger peeled and minced fine
1 clove garlic minced fine

In large serving bowl, add the kale, ginger, and garlic. Set aside while you make the dressing.

In a small bowl, whisk orange juice with apple cider vinegar and the agave and lots of freshly ground black pepper, add sea salt to taste. Slowly whisk in olive oil until a dressing forms.  Taste and adjust seasonings if necessary.

Pour the dressing over the kale, and massage for a minute. Add diced apples and red onion slices and toss gently.

Black Eye Pea and Vegetable Gumbo

2 Tablespoons whole-wheat flour
2 tsp. olive oil
1 medium onion, chopped
1 medium green pepper chopped
2 ribs of celery sliced
1 cup frozen sliced okra
2 medium cloves garlic minced
2 Tbsp. snipped fresh parsley
1 14.5 oz. can no-salt added diced tomatoes, undrained
1 15 oz. can no salt added black eyed peas, rinsed and drained
1 ½ cups fat free low sodium vegetable broth
1 Tablespoon imitation bacon bits
1 tsp. creole seasoning
1 tsp. smoked paprika
2 dried bay leaves
1 tsp. red pepper sauce or to taste

Cook flour in a dry saucepan over medium heat about 1 minute. Transfer to a small bowl.

In the same saucepan heat oil and saute onion, bell pepper, and celery until onion is soft.  Add garlic and saute, parsley, bay leaves and seasonings for 30 seconds, careful not to burn.  Stir in tomatoes, black eye peas, okra, broth, and imitation bacon bits, pepper sauce and broth.  Stir in flour until blended.  Increase heat and bring to a boil.  Reduce heat and simmer covered for 30 minutes.

Remove from heat and serve over brown rice.

Powered by WorldNow

WJBK-TV | Fox 2
16550 West Nine Mile Rd.
Southfield, MI 48075

Main Station: (248) 557-2000
Newsroom: (248) 552-5103

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | New Terms of Service What's new | Ad Choices