The bioavailability of iron in kale and other brassica family vegetables is improved by consuming vitamin C with them. A dash of freshly squeezed lemon juice over lightly steamed kale is an easy way to ensure maximum absorption.

Dairy free and concerned about your calcium intake? Don’t fret. Dark green leafy vegetables are high in calcium and iron. The bioavailability of calcium is actually higher in kale and other dark green leafy vegetables (like broccoli) than in milk. The trick is to eat a large variety of calcium containing plant foods to ensure that you are getting enough.

Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring. It’s a great time of year to introduce kale into your diet!

Kale just happens to be my favourite vegetable I love it steamed or lightly sautéed with olive oil, garlic and a splash of freshly squeezed lemon juice. You can also replace spinach with kale in your favourite recipes to kick it up a notch.

Go on, try it, you’ll love it!

Ingredients:

1 lb red snapper, cut into 1-2 inch cubes
1 tbsp olive oil
1 yellow or red onion, diced
1 clove garlic, diced
1 red, yellow or orange bell pepper
1 green bell pepper
1 bunch kale, tough stems removed, roughly chopped
1 bunch spinach, chopped
1 carrot, peeled into strips
1 pint cherry tomatoes
2 tbsp Amano or San-J wheat free tamari
1 tsp apple cider vinegar
splash of white wine (optional)
1 tsp dried basil or to taste
pinch of unrefined sea salt

Directions:

Heat olive oil in a large fry pan over medium heat.
Cook onion and garlic until golden and soft.
Add bell peppers and cook for 2-3 min.
Add kale and spinach, cover with a lid and stir occasionally until it begins to soften.
Add carrot peels, cherry tomatoes, wheat-free tamari, wine, basil and pinch of unrefined sea salt.
Stir together and cook for 5 min.
Add snapper to the pan and gently stir into the veggies and sauce, cooking for roughly 8min.

Serve over rice or quinoa.

Serves 4-6.

The main ingredients to this dish are coconut milk, curry paste, fish sauce and brown sugar. Feel free to add any combination of meat or fish and veggies that you desire. The spice level of this particular dish is very mild.

Ingredients:

1 400ml can Thai Kitchen Premium Coconut Milk
2 tbsp Thai Kitchen Green Curry Paste
2 tbsp Thai Kitchen Fish Sauce
2 tbsp unrefined sugar
1/3 cup water
2 medium carrots, cut into matchsticks
1 large handful of snow peas
1/2 lb (250g) fresh or frozen shrimp, thawed

Directions:

In a large saucepan combine the coconut milk and green curry paste and simmer over medium heat for 5 min. Add the fish sauce, brown sugar, water, carrots and snow peas. Simmer for 10 min, stirring occasionally until the veggies are almost tender. Stir in the shrimp and continue cooking 3-5 minutes until shrimp are cooked. Serve with jasmine rice.

Ingredients:

454g brown rice pasta – Rizopia is my favourite as it can fool your toughest critic!
250g gluten free, naturally smoked, nitrite free bacon, cut into 1/2 inch pieces – we like Hertel’s
1/2 small onion, diced
2 cloves of garlic, diced
225g medium size prawns
1/8 tsp garlic granules
pinch of unrefined sea salt
freshly ground black pepper
1/4 cup chopped fresh parsley

For the sauce, combine in a bowl:
1 cup coconut milk (regular, not lite)
2 eggs, beaten
1 tbsp nutritional yeast

Directions:

In a large pan fry the bacon over medium high heat until almost cooked through. Drain the fat from the pan and add the onions frying until softened. Season the shrimp with a pinch of unrefined sea salt and freshly ground pepper to taste. Add the garlic and shrimp to the pan, sprinkle with the garlic granules and stir until the shrimp are cooked through, approx 5 min. Turn heat to low and let stand until pasta is ready.

Cook the brown rice pasta in boiling water until al dente. Careful not to overcook! Drain and rinse with a splash of cold water.

Combine the cooked pasta, parsley, bacon and shrimp. Over very low heat add the sauce, stirring well. Serve immediately.

Serves 4.