Kale Eight Ways

Everyone knows that kale is a superfood, but the question is, are you eating your kale?  I decided to make a recipe round up of my favourite kale recipes, which are easy to make and delicious.  I hope you love them as much as we do!

I absolutely love kale in general.  A nutrient powerhouse, one cup of kale has zero fat and only 36 calories and is high in vitamins and cancer-fighting antioxidants.  Any time you see a dark green such as kale, it is a sign that it is highly concentrated with nutrients.
Here are just some of its wholesome features:

  • Super rich in vitamin K (which translates into a super antioxidant!)
  • High in fiber (assists in gut health)
  • High in iron (per calorie, more iron than beef)
  • High in vitamin A (great skin, yes please)
  • High in vitamin C (great for your immune system)
  • High in calcium (per calorie, more calcium than milk!)

I’d love to know, what is your favourite way of preparing kale?

kale 8 ways

1. Penne with Kale + Sautéed Vegetables

2. Cheesy Kale Chips 

3. Lemony Lentil + Kale Rice Bowl

4. Scrambled Tofu + Kale Breakfast Burritos 

5. Creamy Kale Salad 

6. Maple Roasted Butternut Squash + Kale Rice Bowl

7. Black Bean + Kale Soup 

8. Crispy Kale Rice Bowl with Spicy Peanut Sauce


Banana Nut Crumb Muffins

Banana Nut Crumb Muffins

Everyone in my house is under the weather and being that I found some energy today, I knew we needed a treat to lift our spirits.  I had way too many bananas that were very ripe (we can never get through bananas fast enough it seems), so I knew I wanted to base the recipe around those suckers.  I have a staple, go-to banana muffin recipe which I make without having to think or look at ingredients, but I wanted something more indulgent.  I decided the best way to take them to the next level was with a crumb top.  Everything is better with crumble topping, right? I didn’t want to use up all my newfound energy, so I did not pull out the mixer, and I used only one bowl.  These muffins, I tell you, are so moist, perfectly sweet, filling, and really nicely textured.  They were made for your morning coffee.  Oh, and they are vegan. I must say, they definitely put a smile on some faces today.  Thank goodness for crumble toppings.

 Banana Nut Crumb Muffins

Makes 11 muffins

Adapted from Minimalist Baker

Banana Nut Crumb Muffins
Yields 11
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Cook Time
22 min
Cook Time
22 min
  1. 1/2 cup unsweetened applesauce
  2. 4 medium ripe bananas
  3. 1/2 cup brown sugar, packed
  4. 2 tsp baking soda
  5. 1/2 tsp sea salt
  6. 1 tsp vanilla extract
  7. 1/4 cup coconut oil, melted
  8. 1 1/2 cups spelt flour
  9. 1/2 cup rolled oats
  10. 1/4 cup walnuts, chopped
Crumble Top
  1. 1/4 cup raw sugar
  2. 5 tablespoons spelt flour
  3. 1/8 teaspoon ground cinnamon
  4. 2 tablespoons vegan butter (I used Earth Balance)
  1. Preheat the oven to 375°F.
  2. Pour applesauce into a large bowl. Add banana and mash with a fork.
  3. Add brown sugar, baking soda, and salt. Whisk for about one minute.
  4. Add vanilla and melted coconut oil and stir.
  5. Add flour and oats and stir with a spatula until just combined. Fold in walnuts.
  6. Divide batter among 11 lined muffin tins, I used silicone muffin cup liners.
  7. Wipe down your mixing bowl and add crumble ingredients. Mash with a fork until you get a crumbly consistency. Spoon crumble over muffin tops.
  8. Bake for 22 minutes or until tops are golden brown and a toothpick comes out clean. Let cool slightly, then remove from muffin tin and serve. You can store leftovers in an airtight container at room temperature for about 5 days.
  9. Enjoy!
Adapted from The Minimalist Baker
Love and Lentils http://loveandlentils.com/


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Banana Nut Crumb Muffins IMG_3959-2 Banana Nut Crumb Muffins Banana Nut Crumb Muffins

Cauliflower ‘Risotto’

One of my favourite meals to make in the kitchen is risotto.  I actually don’t mind the laborious process, it’s quite meditative and helps slow you down.  A little splash of water, a stir, a sip of wine – so relaxing!  But it’s just not realistic on a weeknight when time is limited and there’s a lot going on (and you’ve been fighting a cold!).  I had heard about people using cauliflower as risotto, which is not only super quick, but also so much more nutritious.  It turned out so well, and unlike typical risotto which leaves you feeling a little guilty and heavy, this is incredibly satisfying, yet light and fresh.  We had our risotto with a side of roasted asparagus (chopping it and stirring it in is also an option) but you can easily adapt this risotto with ingredients you have on hand; add mushrooms,  peas, tomatoes, basil, or other veggies and herbs you may be craving.

Cauliflower 'Risotto'

Cauliflower 'Risotto'
Serves 3
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  1. 1 tablespoon extra virgin olive oil
  2. 5 cloves garlic, minced
  3. 2 green onions, chopped
  4. 1 tablespoon fresh thyme
  5. 1 can (15 oz) white beans, rinsed and drained
  6. 1 cup vegetable broth
  7. 1 tablespoon nutritional yeast (optional)
  8. 1 head of cauliflower, chopped to small rice-like pieces in a food processor
  9. 2 cups spinach, chopped
  10. 1/4 cup toasted pine nuts
  1. Heat olive oil in a medium-sized pot over medium heat. Add garlic, onion and thyme and sauté for 2 to 3 minutes until fragrant.
  2. Add beans, vegetable broth (and nutritional yeast if you are using it, it gives a slight cheesy flavour) into the pot, stir, and simmer for 5 minutes.
  3. Using an immersion (handheld) blender, blend the ingredients to a creamy consistency.
  4. Add cauliflower and spinach, stir. Cover with a lid and allow to cook for 10 minutes.
  5. Stir, spoon into bowls and garnish with toasted pine nuts.
  6. Enjoy!
Love and Lentils http://loveandlentils.com/
Cauliflower 'Risotto'

Cauliflower 'Risotto'


Cauliflower 'Risotto'

Roasted Sweet Potato Mac and Cheese

Vegan Sweet Potato Mac and Cheese

I am way too excited about this recipe.  I have entered a time machine and gone back to my childhood.  The only difference is, I’m not eating yellow #5 and #6.  And it doesn’t come out of a box.  Even if you’re not buying Kraft Dinner, homemade versions of mac and cheese are usually loaded with butter, cheese and other unhealthy ingredients.  This mac and cheese is 100% vegan and so healthy!  I’m just smiling ear to ear knowing what I used to make it, and seeing how much my family loved it.  I think you’re all going to love this one just as much as we did.

The ‘cheese’ in this recipe is a combination of roasted sweet potato, mustard and nutritional yeast.  The result is a nostalgic mac and cheese with a grown up edge and a rich, creamy, and satisfying dish!  My son pushed the mushrooms aside, but I couldn’t resist them.

Roasted Sweet Potato Mac and Cheese
Serves 6
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For the mac and cheese
  1. 500 grams gluten-free elbow macaroni
  2. 2 sweet potatoes (about 3 cups), cubed
  3. 2 cups unsweetened almond milk (or other milk of your choice)
  4. juice of 1/2 a lemon
  5. 1 teaspoon tamari (or regular soy sauce)
  6. 1 teaspoon dijon mustard
  7. 1 teaspoon garlic powder
  8. 1 teaspoon dried chili flakes
  9. 1 tablespoon nutritional yeast
  10. 1 tablespoon extra virgin olive oil + more for drizzling
  11. 1 teaspoon sea salt and freshly ground pepper
  12. For garnish: a handful fresh parsley, roughly chopped
For the mushrooms
  1. 8 ounces mushrooms, washed and sliced
  2. 2 garlic cloves, peeled and minced
  3. 1 teaspoon extra virgin olive oil
  1. Preheat oven to 400°F. Place sweet potato cubes onto lightly greased baking sheet, drizzle with olive oil, season with salt and pepper. Place in preheated oven for 35-40 minutes or until tender, turning once half way through.
  2. In the meanwhile, boil your pasta according to packaging instructions. Drain and place pasta back in the pot.
  3. In a medium bowl, combine lemon juice, dijon, garlic powder, chili flakes, nutritional yeast, olive oil, salt and pepper. Set aside.
  4. In a small pan, sauté mushrooms in oil on medium heat for 5 minutes. Remove from heat and set aside.
  5. Remove sweet potatoes from oven (don’t turn off the heat) and add sweet potatoes to the bowl with all your seasonings and almond milk. Mash well, combining all ingredients. Don’t worry if you have a few clumps. If the mixture is a little too thick, add another splash of almond milk.
  6. Add macaroni noodles to the bowl, and fold all ingredients together. Spoon all into a casserole dish, top with mushrooms and place in the oven for 10 minutes.
  7. Remove and sprinkle freshly chopped parsley overtop. Dig in!
Love and Lentils http://loveandlentils.com/


Vegan Sweet Potato Mac and Cheese

Vegan Sweet Potato Mac and Cheese

Vegan Sweet Potato Mac and Cheese

Reinventing, Reconnecting

Is it just me, or have things been a little slow around here these days?  I’ve personally been a little less active with posts, but very busy behind the scenes.  I haven’t seen many of your lovely posts as often these days either, so I’m wondering what you’re all up to as well!  Perhaps you are all working on new plans, ideas, projects that you resolved to do in the new year?  Whatever it may be, I’d love to hear about it.

On my end, it’s been almost a year that I started my beloved little blog.  It began from a love for food and fashion, hence the name – Silk and Spice.   As it evolved, and I evolved, I realized my focus began to shift, and I really became passionate about creating and sharing healthy vegetarian and surprisingly, a lot more vegan meals.  Fashion went on the back burner (except in my day to day working life), and I just kept focusing on what I really enjoyed, here.  Over the last few months, I’ve really started to connect with many people who I didn’t initially think would even bother reading my blog, and it’s helped me shift my ideas and perspectives.  When I started my blog, I thought I would just connect with other like-minded individuals.  You know, nooch eating vegetarians.  But I was fortunate enough to get a lot of feedback from my readers, and the one common factor was that these people felt confident to cook these meals for their family members who would rather be eating a steak and doing so with simple ingredients, usually in a short amount of time.  That seriously fueled me, and now more than ever I just want to be able to create a resource to go to for everyday weeknight meals that are plant-based and of course, made with love.  For the working moms, the meat-eaters, the gals with the protein obsessed boyfriends, the  plant-based foodies, the kids, and everyone else whose curiosity might be sparked.

Today I introduce you to the new face of my little blog, Love and Lentils.

Thanks for reading,

Sophia XO