The Deliciously Sneaky Way to Get Your Greens! I developed this recipe when I was helping Bun Lai, a sustainable sushi chef and owner of internationally known Miya’s Sushi. We were volunteering for a nationally recognized program by Gather New Haven which leads New Haven community garden efforts as well as a prescription-based program to prevent and manage diabetes.
Patients prescribed are pre-diabetic and part of their healing process is a 16-week program to learn healthier cooking and eating habits. They get a CSA share and each week we have to come up with recipes that use the vegetables in the share.
CSA share is always with greens, and beautiful local zucchini and summer squash that have vivid skin colors and are fresh and ripe for this raw recipe.
Zucchini is a prevalent summer produce item. I thought making this “pasta” would be fun and a great way to show our participants how to eat low-calorie and low-carb food which will help them manage their sugar levels and make them feel full longer.
Pesto is a great way to use all the kale and greens that are so abundant right now. You can pack extra vitamins into this nutrient-rich meal. I peeled the zucchini but will be leaving the skin on to take advantage of the bright outer layers of the squash family while adding more fiber. I also used a spiralizer but you can use a mandolin, grater, or knife to create thin shapes for your zucchini or summer squash. You can use seasonal vegetables you have on hand and/or use fiber-rich pasta like whole wheat noodles, brown rice, quinoa, or bean-enriched pasta to enhance this dish’s nutrients.
Kale pesto with vegetable noodles is a nutritious and delicious dish that has several health benefits.
Health Benefits:
- Rich in Antioxidants: Antioxidants from kale are a great source for preventing oxidative stress and lowering the risk of chronic illnesses like cancer and heart disease.
- High in Fiber: Vegetable noodles made from zucchini, carrots, or other vegetables are a good source of dietary fiber, which promotes digestive health and can help reduce cholesterol levels.
- Lowers inflammation: The anti-inflammatory qualities of kale can aid in reducing inflammation all over the body. It can enhance health and lower the risk of chronic illnesses.
- Boosts Immune System: Kale is a good source of vitamin C, an essential nutrient that helps boost the immune system and supports the body’s natural defenses against infections and illnesses.
- Supports bone health: Kale is rich in vitamin K, which plays a vital role in bone health by helping to regulate calcium absorption and prevent osteoporosis.
- Promotes healthy vision: Kale contains lutein and zeaxanthin, two antioxidants that are essential for maintaining healthy vision and reducing the risk of age-related eye diseases.
- Supports heart health: Pesto has heart-healthy good fats from the combination of kale, olive oil, and almonds that can help lower the risk of heart disease.
Ingredient Substitute:
- Vegetable Noodles – Zucchini or Squash Noodles, sweet potato noodles, spaghetti squash
Kale Pesto with Vegetable Noodles
Ingredients
Kale Pesto
- 1/4 cup pine nuts, toasted or walnuts, almonds, pecans, pumpkin seeds, or sunflower seeds
- 1/4 cup parmesan, grated or nutritional yeast
- 4 cloves garlic, minced
- 2 tsp sea salt
- 6 tbsp olive oil
- 1/8 cup water
- 1/8 cup lemon juice
- 1 tsp red pepper flakes or to taste
- 1 bunch of kale, 12 ounces roughly chopped
- 1½ cup basil, parsley, mint (any combination of herbs of your liking), roughly chopped and packed
For Serving:
- Vegetable Noodles
- Cherry tomatoes, quartered (optional)
- Grated Parmesan (optional)
- Toasted Pine Nuts (optional)
Instructions
- Place the ingredients in the order listed into the blender or food processor.
- Blend on low, pushing the kale down little by little
- Increase the speed when necessary until the pesto is mostly smooth.
To make vegetable noodles with zucchini, summer squash, etc:
- Peel if desired and cut the ends off the zucchini.
- You should have around one zucchini per person.
- Push zucchini along the top of the grater in long strokes in order to create long, thin ribbons.
- Grate zucchini by height, not width. Strain and dry “pasta”.
Serving:
- Serve immediately with vegetable noodles and toppings.
- If you’re keeping the Kale Pesto for a day or two, cover the surface with plastic wrap or a thin layer of olive oil to keep it from turning brown.
Notes
- If you have any leftover vegetable noodles, transfer them to a separate airtight container.
- Place the kale pesto in a separate airtight container. Make sure to press down on the top of the pesto to remove any air pockets, which can cause it to spoil more quickly.
- Store both containers in the refrigerator. The vegetable noodles can store for up to 3 days, while the pesto can store for up to 5 days.
- When ready to eat, heat up the vegetable noodles and then toss them with the kale pesto. You can add a little bit of olive oil or water if the pesto has thickened in the refrigerator before tossing it with the noodles.
- Vegetable noodles and leftover kale pesto should both throw out if they keep past the time specified, otherwise exhibit signs of deterioration, such as an unpleasant smell or a strange texture.
0 Comments