Here’s a quick weekday dinner that boasts some good-for-you ingredients: Kale and walnuts. I found it reading through an O Magazine my mom left at my house. It was one of 20 recipes in a section called “Simple Recipes You Can Memorize.” It was really simple, actually.
Why are kale and walnuts good for you? With kale, you get a lot of bang for your buck (and very little calories). According to one health blog, Power Your Diet “Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.” The blog goes into some details on specifics if you’re interested.
With walnuts – a superfood – you have the nut with the highest overall antioxidant activity, according to superfoodsrx.com. “They are one of the few rich sources of plant-derived omega-3 fatty acids … They are rich in plant sterols … a good source of fiber and protein, and they also provide magnesium, copper, folate, and vitamin E.”
A bonus to this recipe is that you’re introduced to soba noodles, a super-quick noodle to cook. Make note of that for future meals.
Soba Noodles with Kale and Walnuts
Courtesy Oprah.com (Recipe is originally from Cara Eisenpress and Phoebe Lapine, authors of “In the Small Kitchen”)
Serves about 6 (or 4 hearty entrees)
Bring both a small and a large pot of salted water to boil. Add 2 cups chopped kale to the small one and cook until tender, about 5 minutes. Drain. In the large pot, cook an 8-ounce package of soba noodles according to package directions, reserving 1 cup cooking water when draining. Toss noodles with 1 Tbsp. oil. In a frying pan, sauté a large handful of chopped walnuts in oil until golden. Add kale, walnuts, small pinches of salt and cayenne pepper, and ¼ cup cooking water to noodles. Stir and add more cooking water, if desired, and lots of grated Parmesan.
** My only tweak to this recipe would be to add more kale. You’re likely buying a bunch from the store, which will be more than the 2 cups you need here. Add more green to this recipe, I say. It shrinks up anyway.