My best friend is arriving tomorrow from Hawaii, and I can’t wait for a weekend of fun in D.C. with her. Of course, there will be a culinary tour around the city and endless indulgences that go hand in hand with out-of-town visitors.
Before the weekend of gluttony kicks off, I decided to make a “superfoods” dinner of kale, sweet potatoes, and salmon (of the wild Alaskan variety). Wiki says….
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale,. . . contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
[S]weet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. . . . Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value.
Classified as an “oily fish”, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content. . . . Omega-3 comes in three types, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA); wild salmon has traditionally been an important source of DHA and EPA, which are important for brain function and structure, among other things.
I had never made kale myself, but after having a rather tasty side of kale at Founding Farmers a few weeks ago, I picked up a bag (cut, clean, ready to eat) of kale at Trader Joe’s.
To retain kale’s supernutrients, I semi-braised/stir-fried the kale with applewood smoked bacon (because sometimes superfoods need a little help), shallots, and a little bit of chicken stock. For quick sweet potato prep in the toaster over (at 425*), I cut the sweet potato into small cubes and tossed them in olive oil and cinnamon. Finally, I brushed a little bit of olive oil on the salmon before it joined the sweet potatoes in the toaster oven for 13 minutes.
Quick, nutritious, and delicious. Now, bring on the chicken and waffles!