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Friday, January 11, 2019
What’s in Season – January Produce Guide
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Intuitive Eating: What You Should Know
I’ve been a yo-yo dieter for over 20 years. I was on the Atkins diet by the time I was in the third grade (which absolutely makes me cringe now). Weight Watchers, Nutrisystem, South Beach, Whole30, the cabbage soup diet, the master cleanse, paleo—like I said, I’ve been stuck on this dieting treadmill for as long as I can remember. That is, until just this past year when I discovered “intuitive eating,” a nutritional ideology that encourages one to embrace his or her natural hunger cues and completely forego diet culture.
I’m sure many of you probably just scoffed, snickered, and/or widened your eyes, because that’s what I did when I first heard of the principles of intuitive eating. Last year after another unsuccessful Weight Watchers run, I simultaneously began a podcast about working out, and my co-host, who is also a Licensed Clinical Social Worker, introduced me to the the book “Health at Every Size: The Surprising Truth About Your Weight” by Dr. Linda Bacon. I’d seen references to this body positive methodology on Instagram posts accompanied by hashtags like #haes (health at every size) and #bopo. Still, I was skeptical and thought it sounded like it might be some kind of marketing ploy to repackage mindful eating, the practice of being present when sitting down to a meal.
Health At Every Size: The Surprising Truth About Your Weight, $12.70 on Amazon
Linda Bacon, PhD, explores the surprising truth about weight.
Eventually, what I learned is that while mindful eating plays into intuitive eating some, intuitive eating principles go beyond just paying attention to raising fork to mouth. It advocates a complete retooling of what you consider to be bad or good in terms of your health. There are ten principles in all, but at its core, intuitive eating asks you to virtually unlearn an entire life’s worth of diet knowledge by understanding that weight and health are not synonymous (i.e. you may be healthy, even at a weight deemed “unhealthy” by the BMI chart, which even some health professionals are deeming ineffective). The main guidelines are these: Be mindful of your hunger; take the time to enjoy your food; listen to your body to know when you’re full; don’t label foods as good or bad or can’t have, but rather note how they make you feel; find joy in movement as opposed to focusing on how many calories you’re burning. If you want to eat an abnormally large amount of spaghetti, ask yourself why. Is it because you feel sad? Or stressed? Or bored? If that’s the case, intuitive eating tells you your body probably doesn’t need whatever it is you think you want in that moment.
Believe me, I get that it sounds like a hippie regimen birthed in the ‘60s, but intuitive eating actually first came about in 1995, when two registered dieticians, Evelyn Tribole and Elyse Resch, published “Intuitive Eating: A Revolutionary Program That Works.” Now there are psychologists, eating disorder specialists, and even nutritionists who are proponents of the anti-diet plan. There are also studies that show intuitive eating may help people make long-term behavioral changes while more restrictive diets do not. So why is intuitive eating becoming a buzzword in wellness circles again? Probably as a response to the large pool of restrictive, quick-results-diets we’re swimming in as of late (Keto much anyone?). Not to mention, the body-positive movement that’s infiltrated the culture at large (intuitive eating is big on body acceptance).
Intuitive Eating: A Revolutionary Program that Works, $10.48 on Amazon
The original book on the subject.
Not everyone is on board though. Many nutritionists believe framing weight loss as a negative objective isn’t helpful for those who should try to lose weight for particular health issues. There’s also this study, led by an associate professor of nutrition and director of the dietetics program at Texas Southern University in Houston, which suggests people who focus on calories in calories out method lost weight compared to those who actually gained or maintained their weight on the intuitive eating plan. (It’s worth noting she decided to do the study after a number of her friends and clients began enrolling in intuitive eating programs).
Though the point of intuitive eating isn’t weight loss per se, I’ll admit at first, I didn’t really get it. I took “listening to your hunger cues” to mean eating whatever I felt like in the moment, which is the opposite of truly honoring my hunger, my health, or my emotions. For me, however, once I really started adhering to the principles of intuitive eating, the discoveries were astounding. When I didn’t feel guilty after eating that piece of cheesecake or those few Doritos, I didn’t feel an itch to have more. For me, wrapping my head around intuitive eating was very hard work, and just like a diet it’s a practice. But unlike a diet, it’s a practice that leads to a more balanced relationship with food.
In terms of intuitive eating tips, I can tell you what’s been the easiest part of the diet for me, which was realizing if you listen, your body really does tell you what choices it wants you to make. McDonald’s five times a week, no veggies and mounds of scallion cream cheese just doesn’t make me feel good, as it turns out.
Related Video: How to Make No-Cook Shrimp Noodle Bowls
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Beyond the Mixer: Our Other Favorite KitchenAid Products
Who doesn’t love the KitchenAid mixer? If you’ve tried it, chances are you’re a devotee. KitchenAid didn’t stop there, though, when it comes to premium major appliances to beautify your kitchen while offering maximum help as you prepare the foods you love. KitchenAid makes everything from aesthetically striking major appliances with special features that give them the “wow” factor to cookware that’s created to best meet the needs of cooks of all levels. You can’t go wrong with our top KitchenAid picks beyond the mixer.
Bonus: Use code CHOWHOUND10 to get 10 percent off everything at KitchenAid.com.
24-Inch Stainless Steel Wine Cellar with Metal-Front Racks, $2,599 at KitchenAid
KitchenAid
Who says you must own a home with a large, climate-controlled wine cellar to collect fine wine? KitchenAid has a wine refrigerator that will store dozens of bottles of wine at optimal temperatures until you’re ready to imbibe. In fact, this stainless steel wine holder has two temperature zones, so you can use it to store both red and white wines. It has a stylish design and satin textured handles. Also, it is quiet, so you can even keep it in a home office or busy living area without worrying about distracting sounds.See It
1.5-Liter Electric Glass Tea Kettle, $199.99 at KitchenAid
KitchenAid
If you like tea or other hot drinks that require easily heating up water without a lot of fuss or effort, few things are handier in the kitchen than an electric tea kettle. This one from KitchenAid is big enough to easily aid in entertaining, too, and it quietly boils up to 1.5 liters of water in minutes. The transparent glass allows you to easily see how much water is in the kettle at any time, and the five specialty design settings will tempt you to try more tea so you can experiment with how it optimizes the flavors of herbal, black, white, green, and oolong tea. One of the best parts? It includes a stainless steel tea steeper with holder, so you can easily make tea right in the kettle without a mess.See It
4-Quart Multi-Cooker, $329.99 at KitchenAid
KitchenAid
If you’re looking for a slow cooker, you can’t go wrong with this striking model from KitchenAid. Its sleek design makes it an attractive addition to any kitchen counter. (No need to store it out of sight and out of mind.) Most importantly, it simplifies many types of cooking all in one easy-to-use system. It has more than 10 cooking settings, empowering you to simmer, sear, sauté, or simply slow cook on high and low settings. It can even be used to keep food warm for up to 24 hours. That can come in very handy if you’re cooking for a busy family and everyone needs to eat at different times. What we also love about this slow cooker is that it’s accessible for cooks of all levels. You don’t have to be a whiz in the kitchen to get great results, thanks to the precise settings and temperature control.See It
Tri-Ply Cookware, $99.99 – $1,039.99 at KitchenAid
KitchenAid
KitchenAid offers a variety of cookware options that are all high-quality, but we love the KitchenAid tri-ply equipment that’s created to help cooks create precise recipes at just the right temperature. The core of tri-ply cookware absorbs, retains, and releases heat right when you need it. The Tri-Ply Copper 12″ Skillet easily becomes a staple of any kitchen and can be used for everything from whipping up quesadillas to sautéing vegetables. KitchenAid’s Tri-Ply Copper 6-Quart Low Casserole with Lid is great for cooking dishes like vegetable stews and taking them straight from the stovetop to the table. All of KitchenAid’s tri-ply cookware has comfortable handles and etched-in measuring marks to make cooking easier. Also, if you are looking for other options, KitchenAid makes aluminum, cast iron, and hard anodized cookware too.See It
See some of our other favorite KitchenAid splurges (or, if you’re on a budget, our favorite KitchenAid items under $50), and our rundown of essential KitchenAid attachments for your stand mixer.
Related Video: How to Clean Enamel Cookware
All featured products are curated independently by our editors. When you buy something through our retail links, we may receive a commission. For more great hand-picked products, check out the Chowhound Shop.
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10 Snacks and Meals for After a Workout
Food may not be the first thing on your mind as your pounding heart slows down and you catch your breath after a tough gym session, spin class or long run. But you better start stuffing your face, if you want your body to benefit from that hard work you just put in. You need a post-workout snack within the 30 minutes after completion of your workout for two reasons: to replenish glycogen (energy) stores you just used and to give your body protein to repair existing muscle as well as build new muscle. This is all according to Nora Minno, a registered dietitian and certified personal trainer in New York City.
“Refueling after a workout is critical, because if your body doesn’t get the carbohydrates and protein it needs to produce energy and repair muscle, it will start breaking down proteins in the body which can lead to loss of muscle — the exact opposite of what you want from a workout,” Minno says.
But don’t go chowing down on a bacon cheeseburger with curly fries and a milkshake just yet.
Water, protein, and complex carbohydrates are what you need most after your run, circuit training, or class — whether you dig intense yoga, HIIT, barre, boxing, dance, Pilates, or spin. If you did some light cardio, like around 30 minutes, you only need about 10 to 15 grams of protein. If you do an intense or longer workout, your muscles need 15 to 30 grams of protein for recovery and replenishing your energy stores.
“The best post-workout snacks and meals are ones that have a combination of protein to restore your muscles and fiber-rich carbohydrates to help your body absorb the protein — with proper hydration,” says Brigitte Zeitlin, a registered dietician in New York City and founder of BZ Nutrition.
Minno recommends aiming for 10 to 20 grams of protein for repairing muscle. The more muscle you have, the easier it is to maintain or lose weight, whatever your goals are. “Keeping our lean muscle mass high is important, not only to maintain strength, but to maintain a healthy metabolism,” Minno says.
Magic Bullet Blender, $34.99-$89.99 on Amazon
Whip up post-workout shakes and smoothies with this tiny powerhouse blender.
Eating your snack within that 30-minute window can be tricky if you like a nice relaxing shower after your workout. So pack your snack in your gym bag and start nibbling before you hop in, unless you shower and dress in 15 minutes and can grab your food immediately afterward.
Try to keep your snack under 225 calories. But many of us don’t count calories, so just be mindful of your portion size. You don’t want to negate all the sweaty hard effort you just put in, do you?
Consider these delicious workout-recovery recipe ideas suggested (mostly) by Minno and Zeitlin:
1. Plain low-fat Greek yogurt with ½ cup fresh fruit, and (optional) teaspoon of honey. When it comes to yogurt, you might as well go Greek. It sometimes has twice as much protein as regular yogurt, and no more added sugar. Greek yogurt does contain a lot less calcium, though. Whatever yogurt you decide on, never buy the flavored kinds. They have so much added sugar, you might as well eat a bowl of ice cream instead. So add your own fresh fruit, and get more nutrition and fiber.
Lean It Up
2. Slice of whole grain bread with four slices of turkey, and vegetables too if possible. Our Smushed Turkey and Cheese Sandwich can provide some inspiration. Use a whole-grain bun instead of the sweet yeast bun, but otherwise, you could follow this recipe. Make sure you use mustard instead of mayonnaise, and feel free to add a vegetable (or two). Get our Smushed Turkey and Cheese Sandwich recipe.
3. Banana or apple with 1½ to 2 tablespoons of unsweetened nut butter of your choice. Zeitlin prefers almond butter. “You can get the individual to-go packets of nut butter and store them in your gym bag for easy access,” Zeitlin says. “My favorite brands here are Justin’s and Barney Butter. Bananas are super portable too and can be found at most gyms, bodegas, Starbucks, or drug stores if you forget to grab one from home.” It’s also a great option for vegans, Minno says. The banana provides potassium, an important electrolyte for muscle function, as well as carbohydrates. The almond butter contains leucine, and important amino acid in muscle recovery. This is a little fancier, but if you have time, consider our English Muffin with Bruléed Banana and Peanut Butter recipe.
Chowhound
4. Five to 10 whole-grain crackers with string cheese (or mozzarella, provolone, or Laughing Cow cheese). Those kinda glossy, butter-colored sticks of cheese from which you peel strings take more time to eat and they’re lower calorie than other cheeses. But if you don’t want to sacrifice taste on your cheese choice, go with your favorite kind. We understand. As far as crackers, Triscuit original crackers have no added sugar and are a good fiber-full option. Wasa crackers are also good.
5. Smoothie with a scoop of protein powder, ½ cup fresh fruit, milk, and a teaspoon of honey. If you can’t carry fresh fruit and milk around all day before you workout, just bring some protein powder with you and pour it into one of those bottles that have a ball in them to break up the powder when you shake it up. Our Healthy Blueberry Smoothie recipe is similar to the dietitians’ suggestion. Yogurt (Greek is preferred because it has tons of protein), milk, blueberries, a banana, spinach, spices, and honey make this an easy, healthy post-exercise snack that gives you the protein and other nutrients you need to get through the rest of your day with gusto. Get our Healthy Blueberry Smoothie recipe.
Chowhound
6. 1 ounce of nuts and a 1/4 cup of dried fruit. A 100-calorie pack of Wonderful Pistachio nuts is a great post-workout snack and available in nearly every drugstore you pass on the way home from the gym, Zeitlin says. “These guys have that protein-fiber combo in one snack, with 6 grams of protein and 3 grams of fiber per serving, plus good-for-you fats,” she says.
7. Hummus, pita, and vegetables such as some fresh greens, shredded carrot, or tomato slices. Try our Easy White Bean Hummus, which replaces chickpeas with cannellini beans. This hummus is better after it’s warmed to room temperature after fridge storage, so it seems safe to eat after a couple hours away from the fridge. Get our Easy White Bean Hummus recipe.
Chowhound
8. One to two hardboiled (or scrambled) eggs with a piece of whole grain toast. If you want to make this into more of a meal, then go with 2 to 3 eggs and add ¼ of an avocado to the toast, and you have the perfect post-workout meal, Zeitlin says. Minno loves how most convenience stores sell individual packs of hardboiled eggs now. “They’re an incredible source of protein, so perfect for post-workout, and easy to grab and eat on the go,” Minno says. “I love to eat these after a strength workout.” Try our Perfect Hard-Boiled Eggs recipe.
Chowhound
9. Massive maple oat cookies are fun. The dietitians didn’t recommend this recipe, but we did. Anytime you can have a cookie and feel healthy, we’re down. In this Men’s Health recipe, rolled oats, whey protein powder, peanut butter, maple syrup and either chocolate chips or raisins make five large cookies that are great for when you’re on the go and can’t cook at home right after your exercise. Get the recipe.
Men’s Health
10. Quest Bars are under 200 calories, high in protein, low in simple carbohydrates, and contain simple ingredients. “They also taste delicious and come in a variety of flavors, so I never get bored,” Minno says. The bars also have complex carbs, which can help after any workout.
The same principles for post-workout snacks apply to post-workout meals, just a bit more of it. Make sure you’re giving your body protein and complex carbs, with a lot of vegetables, of course. If it’s for breakfast or lunch, just up the portion size of some of our snack suggestions and add in vegetables.
When you want something more substantial at dinner time, consider a few of Minno’s favorite post-workout meals:
- 5 ounces of grilled or baked salmon, ½ cup cooked quinoa, and 2 cups steamed spinach.
- Tofu stir-fry with brown rice and vegetables. Use brown rice in our Teriyaki Tofu and Veggie Stir-Fry recipe.
Chowhound
- Turkey chili with lean ground turkey, black beans, and tomatoes. This version uses cannellini beans, but consider our Easy Spicy Turkey Chili recipe.
Chowhound
For recipes that are great for before exercise, check out our 10 Recipes to Fuel Your Workout gallery.
— Head Photo: Kayla Itsines.
Related Video: The 7 Best Foods to Fuel Your Workout
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11 Snacks That Do a Great Job of Cutting Sugar
A lot of people believe “eating healthy” means eating weird foods you can’t pronounce and replacing your favorite ingredients with kale or tofu. You may be scared to cut out sugar because you’re afraid that means cutting out your favorite snacks. However, that doesn’t have to be the case! Believe it or not, there are healthy alternatives to your favorite guilty-pleasure snacks that won’t make you feel guilty at all. With these recipes, you can make your favorite snack foods with fruit-derived sugar sources, all-natural sweeteners, or no sugars at all. Rejoice! Now you can eat healthy and actually enjoy yourself.
Fit & Fresh Stak Pak 1-Cup Snack Containers, 4 for $8.99 on Amazon
These BPA-free containers help you stick to recommended serving sizes, and include ice packs you can snap into the upper lid if you need to keep your snack (or lunch) cold.
The Fit Housewife
I am constantly craving salt, so chips would be my hardest goodbye if I was cutting out junk food. Luckily, this delicious recipe allows you to have your chips and eat them too! Super easy to make, sugar free, and delicious, these zucchini chips are perfect for a snack any time of the day. Season them to your liking with cayenne or garlic powder for an extra kick. Get the Oven Baked Zucchini Chips recipe.
Joyfully Mad
Who doesn’t love a good muffin? They’re perfect for an on-the-go breakfast or for a late-night snack. While muffins tend to be sugary and sweet, these blueberry muffins are naturally sweetened by dates, so you have nothing to feel guilty about when you eat two or three in one sitting. Get the Healthy Blueberry Muffins recipe.
A Savory Feast
When you think of applesauce, it’s hard not to think of baby food (or pork chops). But applesauce can actually be a really great and light snack! If you want to mix it up a little, you can try this recipe for a pear and apple sauce that’s quick and easy. Applesauce isn’t just a perfect snack; it also works as a sugar substitute for muffins or pancakes, so you can keep on keeping healthy! Get the Pear and Applesauce recipe.
Natalie’s Food and Health
Smoothies are so underrated. They can be so filling…and so healthy. This recipe for a cantaloupe peach smoothie makes for the best snack on this list. There’s zero added sugar and the chia seeds and cashews in the smoothie pack lots of protein. Did I mention the amazing tropical flavor? Get the Cantaloupe Peach Smoothie recipe.
Paleo Gluten Free Eats
Banana bread is always delicious. It smells and tastes amazing, and it’s one of my favorite comfort foods. This recipe is a great snack if you’re trying out the Paleo diet, or if you’re trying to cut out gluten. At one gram, this recipe actually has the highest amount of added sugar on this list. But, remember when I said applesauce could be used as a sugar substitute? Replace the stevia liquid with applesauce to make this bread even more fibrous. Get the 5 Minute Paleo Banana Bread recipe.
Walking On Sunshine
I bet you never expected to see cookies on a list of snacks! However, this recipe for a sugar-free and flour-free peanut butter cookie gives you complete creative control. While it calls for Splenda or your “favorite sugar substitute,” I recommend something more natural, like dates. Get the Peanut Butter Cookies recipe.
Gimme Delicious
Start your day the no-sugar way with these two-ingredient pancakes! Seriously, all you need are bananas and eggs. No added sugar. What I love about this recipe is that it gives you dozens of optional extras (like cinnamon, nuts, or cocoa powder) to customize your flapjacks. There’s nothing like a protein-packed banana nut pancake in the morning. Get the 2-Ingredient Pancakes recipe.
The Big Man’s World
Now you can make your own protein bars for when you need that extra boost to get you through the day. These are easy to make, nutty, and delicious. You can pick which nut butter you want to enjoy, and the recipe even suggests ingredients you can add to your own taste. Get the No-Bake Paleo Protein Bars recipe.
Flourless Pumpkin Gingerbread Blondies
The Big Man’s World
I’m so glad to live in a world where you can make blondies without added sugar. These blondies are healthy and super sweet. The pumpkin and banana flavors combine perfectly for a fall-themed treat you can enjoy without feeling bad for yourself (sign me up). While the recipe calls for gingerbread spice, you can stick to using cinnamon as a way to jazz up these blondies; less sugar, and cinnamon and pumpkin is a killer combo. Get the Flourless Pumpkin Gingerbread Blondies recipe.
Sea Salt and Garlic Kale Chips
The Busy Baker
Did you really think you were going to get through an article about healthy eating without seeing any kale? Relax, I found a great recipe for garlic and sea salt kale chips. Who doesn’t love garlic? And who doesn’t love a salty chip? You won’t even notice the kale. The real trick to healthy eating is to use delicious ingredients like garlic to distract yourself. Get the Sea Salt and Garlic Kale Chips recipe.
The Big Man’s World
English muffins always make me feel fancy. Now, thanks to this recipe, I can feel healthy and high-society. These pumpkin English muffins are sweet, filling, delicious, and they take less than three minutes to make. Not to mention, all of these beautiful and tasty ingredients combine for less than one gram of sugar. Get the Pumpkin English Muffins recipe.
Related Video: The 10 Worst Yogurts You Can Buy, Based on Sugar Content (and What to Buy Instead)
All featured products are curated independently by our editors. When you buy something through our retail links, we may receive a commission. For more great hand-picked products, check out the Chowhound Shop.
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Ultimate Guide to Different Types of Kale and How to Use Them
Kale has stayed just as trendy, featured on menus of all sorts and that goes WAY beyond Brooklyn and San Francisco. It still gets the royal treatment and respect from chefs of all culinary backgrounds even a dozen years after its renaissance. Those of us unafraid to get intimate with our food even give the dark, bitter, heart green a vigorous rubdown before chopping it up for a raw salad. This extensive guide returns the favor for your extra efforts, revealing the details of seven kale varieties and the recipes to go with them, so you never get bored. And you always leave the table satisfied.
An ancient member of the Brassica family, kale is the sometimes spicy, others times a bit sweet, usually slightly bitter ancestor of broccoli, cauliflower, cabbage, Brussels sprouts, and kohlrabi. “Kale has roots deep in the horticultural soul,” says Suzanne DeJohn in her report for the Gardening Association of America.
The most common variety is deep green, but other kales are yellow-green, white, red, or purple, with either flat or ruffled leaves, according to Berkeley Wellness at University of California, Berkeley’s School of Public Health. The colored varieties — sometimes called salad Savoy — are most often grown for ornamental purposes, but they’re edible.
You’ve probably heard (for some, ad nauseam) that kale is a superfood. Yes, this green is packed with protein, calcium, iron, vitamin A, fiber, and anti-cancer properties. And it has more vitamin C than any other leafy green. But “besides its good looks, flavor, and benefits to garden ecology, kale is good food,” DeJohn says.
Kale is one of the few leafy greens that doesn’t shrink much when you cook it, and it’s great sautéed, baked, roasted, and stewed. Just don’t over-cook it, because it can get more bitter than it was when raw.
OXO Good Grips Salad Spinner, $19.95 on Amazon
Easily wash (and dry) your kale in seconds with this salad spinner.
Even better than a dry massage, us Kale University grads like to drizzle olive oil, salt, and lemon juice while rubbing the leaves together in our hands to quicken the massage’s process of breaking up the cellulose structure. That way, you’ll get a slightly sweeter, much silkier kale. Also, you can just cut it in thin, confetti-like ribbons. But always, always remove the ribs, whether you go raw or turn up the heat. You can trash those ribs or chop them up and throw them into a soup or broth later.
Check out some of these seven kale varieties and how to eat them:
Common Curly Kale
Smiling Tummy
This is the type of kale you usually see in the grocery store. It’s a pale to deep green with large, frilly-edged leaves and long stems. It’s often sold as loose leaves bound together, even though it grows as a loose head. Put it in salad (using our softening tips), sauté, toss it in a hearty bean soup, or blend it in a fruit smoothie. Try common kale in our Kale and Potato Mash with Romesco Sauce recipe. You’ll also need to make our Romesco Sauce recipe beforehand, which you could use for another meal too.
Lacinato Kale (Dinosaur Kale, Tuscan Kale, Cavolo Nero)
This Italian variety of kale was grown by Thomas Jefferson in his garden at Monticello, according to Berkley Wellness. The dark blue-green, slender, long leaves have none of the curls and frills common in kales. Rather, the leaves are rumpled and puckered like savoy cabbage and curled under along the entire margin, DeJohn says. The leaf texture also looks a bit reptilian, so the coolest nickname for this kind of kale goes to the dinosaur. Lacinato is used for Tuscan soups and stews, but you could use it in salad too. Try Lacinato in our Kale and Cannellini Bean Soup recipe.
Ornamental (Salad Savoy)
Wikipedia
Frilly and fluffy, ranging in color from white to pink and to purple to magenta, this colorful variety is used on buffet tables for displays. It forms a rosette, which looks like an opened-up flower. While its leaves are somewhat coarse, it is edible. Try it as a way to add color and texture to your plate. Or a garnish, if you’re entertaining. Try Salad Savoy in our Quinoa with Kale and Pecans recipe.
Red Russian (Ragged Jack)
El Campito Farm
This kale heirloom looks like overgrown oak leaves in colors ranging from blue-green to purple-red. It’s essentially a rutabaga developed for its top growth rather than its root, DeJohn says. Among its major advantages, it tastes good (semi-sweet) raw in salads, and looks pretty too. Cold weather intensifies its color. It’s sweeter and more tender than common kale. Try Red Russian in our Kale with Goat Cheese and Bread Crumbs recipe.
Chinese Kale (Chinese Broccoli, Kailaan, or Gai Lan)
Kenny Grocery Online
Chinese kale can be substituted for regular broccoli in many recipes. High in calcium, iron, vitamins A and C, it’s very popular for stir-fry dishes; you can also steam or boil it. Try Chinese kale in our Basic Skillet Kale recipe.
Siberian Kale
Specialty Produce
One of the most cold-hardy varieties available (go figure), Siberian kale has enormous leaves and can take quite a beating from cold or pests, according to One Green Planet. It has gray-green ruffled leaves and is grown as a winter crop in the southern United States. This kale is better when cooked. Sauté it with some onions or shallots and bacon, then steam it with a bit of cider vinegar. Or try Siberian kale in our Kale and Roasted Red Pepper Frittata recipe.
Redbor Kale
The Lemon and Jar
The stunning 3-foot-tall hybrid can be both ornamental and edible. Its mass of well-curled reddish leaves with deep purple veins turns a solid, deep violet in cool weather, DeJohn says. Redbor is a great plant for an ornamental garden, where you occasionally pluck off few leaves to use as edible plate decor. Try Redbor in our I Am Giving Marinated Kale Salad recipe.
— Head Photo: A Way to Garden.
Related Video: How to Make that Kale Salad Dressing
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What Is Nutritional Yeast and How Should One Use It?
Many people say they can’t “go vegan” because they’ll miss cheese too much. Trust me, I hear you–Parmesan and brie will always be in my heart. However, apart from your taste buds acquiring different cravings as your diet shifts, there are plenty of vegan alternatives to make your cheese-loving self happy.
One of which is nutritional yeast.
But wait. What actually is nutritional yeast?
Known to some as “nooch,” nutritional yeast is a dried, dairy-free, gluten-free deactivated fungus that is sold in canisters at health food stores, and jars in more traditional grocers. It looks like dry yellow flakes or fine breadcrumbs, and tastes like a nutty, salty cheese. It’s basically a healthy, salty cheese you can sprinkle on whatever you want (think dried canned Parmesan but vegetarian and vegan). It’s popular sprinkled over popcorn, or on roasted kale chips for easy snacks.
Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce, $7.21 on Amazon
Keep a jar of nutritional yeast on hand for it's many uses!
One tablespoon of nutritional yeast (from Bragg’s, which is also kosher) will get you a heaping serving of protein, riboflavin (B2), pyridoxine (B6), vitamin B12, zinc, thiamine, niacin, folic acid, pantothenic acid, and selenium. A serving of nutritional yeast atop any dish will automatically amp up your nutrient intake and make it all the more flavorful and delicious. While nutritional yeast is certainly healthy (heck, it’s in the name), dairy-free and gluten-free eaters genuinely love it for its savory and cheesy flavor.
Added bonus: Nutritional yeast has a refrigerator or shelf life of two years.
Still unsure how to use nutritional yeast? Check out some recipes featuring it below.
Crispy Oil-Free Noochy Potatoes
Sweet Simple Vegan
Make this simple side dish featuring nutritional yeast, fresh dill, chives, garlic, and onion powder. Side note: A convection oven is recommended. Get the recipe.
Paper Bag Popcorn
Chowhound
Save money and add flavor by making your own microwavable popcorn at home. Add olive oil, salt, and nutritional yeast, and you’re good to go. Get our Paper Bag Popcorn recipe.
Baked Vegan Mac and Cheese
From My Bowl
This gluten-free and nut-free dish won’t have you missing dairy one bit. Mix nutritional yeast into the cheesy sauce, along with the crumbled, crispy topping. Get the recipe.
Versatile Vegan Quiche
Vegangela
This egg-less brunch dish uses tofu instead of the latter. Flavored with nutritional yeast, spinach, and tomatoes – feel free to fill with this version with mushrooms, sun-dried tomato, basil, or wild mushroom with truffle oil and thyme instead. Get the recipe.
Vegan Lasagna
Chowhound
No, vegan lasagna is not an oxymoron. Cook this cheesy dish for dinner with star ingredients like nutritional yeast, eggplant, capers, and parsley. Get our Vegan Lasagna recipe.
Loaded Enchilada Pizza Pie
From My Bowl
It’s like a DIY for California Pizza Kitchen. This Mexican-inspired pizza is topped with a cheezy cashew cream sauce (with nutritional yeast), bell peppers, yellow onion, corn, and cilantro. Yum. Get the recipe.
Vegan Eggplant Meatballs
Sweet Simple Vegan
Get the meat-like texture you may enjoy by combining chickpeas, eggplant, and tempeh. Oh yeah, of course nutritional yeast is in there too. Get the recipe.
Nutritional Yeast Crackers
Macheesmo
Forget as topping or finishing ingredient, when you can make healthy and crave-able crackers out of the stuff for y0ur next vegan cocktail party spread. Get the recipe.
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