California Creamed Kale - 29g Carbs, 4.4g Fiber, 3.6g Sugar
From: Dr. Fuhrman
Serves: 4
Prep Time: 10 minutes
2 bunches kale, leaves removed from tough stems and chopped
1 cup raw cashews
1 cup unsweetened soy, hemp or almond milk
4 Tbsp onion flakes
1 Tbsp Dr. Fuhrman's VegiZest (or other no-salt seasoning blend, adjusted to taste)
Place kale in a large steamer pot. Steam 10-15 minutes until soft.
Meanwhile, place remaining ingredients in a high-powered blender and blend
until smooth.
Place kale in colander and press to remove some of the excess water. In
a bowl, coarsely chop and mix kale with the cream sauce.
Note: Sauce may be used with broccoli, spinach, or other steamed vegetables.
Nutrition From: www.caloriecount.about.com
Using: 8 cups Kale - Plain unsweetened almond milk - no salt lemon pepper
Servings: 4
Serving Size: 232 g
Nutrition per Serving:
288 Calories, 157 Calories from Fat, 17.4g Total Fat, 3.3g Saturated
Fat, 0g Trans Fat, 0mg Cholesterol, 100mg Sodium, 29g Total Carbs,
4.4g Dietary Fiber, 3.6g Sugars, 10.3g Protein
Vitamin A 414% - Vitamin C 274% - Calcium 32% - Iron 26%
Nutrition Grade: A
Good points:
No cholesterol
Low in sodium
High in calcium
High in manganese
High in magnesium
Very high in vitamin A
Very high in vitamin C
-->> Sauce only!
Using: Plain unsweetened almond milk - no salt lemon pepper
Servings: 4
Serving Size: 98 g
Nutrition per Serving:
221 Calories, 148 Calories from Fat, 16.5g Total Fat, 3.1g Saturated
Fat, 0g Trans Fat, 0mg Cholesterol, 42mg Sodium, 15.6g Total Carbs,
1.7g Dietary Fiber, 3.6g Sugars, 5.9g Protein
Vitamin A 2% - Vitamin C 6% - Calcium 13% - Iron 13%
Nutrition Grade: B
Good points:
No cholesterol
Low in sodium
High in magnesium
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