Cruciferous Vegetables: Low Carb Miracle Food Recipes

Hello and welcome to a new tradition at this corner of the internet. Every Sunday is now going to focus on recipes and suggested preparation methods for the specific food that was featured earlier in the week. This will be the new focus of The Sunday Quickie, and I hope you learn as much from this post as you did from the nutrition article. The point of doing this is to help you all get started off on the right foot for the week ahead with foods that are obviously nutritious and delicious, but always have a low carb leaning as well as a fat loss or muscle building component. I know that those are the main concerns for those of you regulars here, as well as great general health, and I am happy to oblige you all! This weeks food feature was on Cruciferous Vegetables: Low Carb Miracle Food, specifically kale. So let’s get to some of the MattToronto methods of kale preparation that through trial and lots of error, have become dietary staples in my never ending quest for ultimate fitness.

This first one I use three or four times a week. I change what veggies I mix in with it, but here is the basic idea:

Sauteed Kale

1 bunch kale, rinsed and chopped

1 onion, chopped or sliced

A few garlic cloves-I use several because I love it, but one will work too

1 lemon squeezed

black pepper or cayenne pepper-I use a lot of cayenne because I feel it works well with the flavor of kale-and everything I eat.

Cover bottom of pan with coconut oil. Once again, I use a lot. You’ll get that figured out after a couple more of these. I’m a quantity and a quality guy. Once the coconut oil is melted, add in the cayenne. I’m a big fan of fusing oil with spices before the cooking starts. It really makes everything come to life. Next add the onion and the garlic. Wait a few minutes to let the coconut oil, the cayenne, the onion and the garlic get to know each other, then add all of the kale. You’ll need a decently deep frying pan with a lid to do this effectively. If you don’t have one, get one. There is so much to be cooked in it! Put the lid on at medium heat for a while to get the water out of the kale, sort of like cooking spinach. After 10 minutes, the lid can come off and then saute away until it reaches the consistency you like. I do this for a long while. It takes 45 minutes or so for me because I like it to be the consistency of cooked spinach. Squeeze lemon on when you’re finished. I always eat it with either sliced steak or chicken and mix it up like it’s a warm salad. I also will use other vegetables as well such as peppers or asparagus.  Just awesome!

Raw Kale Salad

1 bunch kale, rinsed, chopped

1 handful of whatever nuts you prefer-they all work well

parmesan, grated-however much you want, you probably know I use a good amount

olive oil-again, the amount is a preference. A few tablespoons will work, but I pour it on liberally so there is enough to cover all of the kale.

1 lemon

1 tablespoon real Canadian maple syrup

pepper or cayenne to taste

Put the kale, nuts, and parmesan into a bowl and toss. Add the live oil, maple syrup, squeeze on the lemon and liberally apply the cayenne, or not if you’d prefer. Stir together and done. As with the above, I add sliced steak or chicken. Awesome!

Baked Kale Chips

This is not a stunning revelation: you can bake pretty much anything into chips. So of course I tried it with kale, and yes it works well.

1 bunch kale, rinsed

olive oil

salt or cayenne

Cut the stems from the kale leaves and rip them into chip sized pieces. Put the kale in a bowl and add enough olive oil to cover all of the leaves. Add cayenne or salt to taste. Stir to get oil and spice/salt on all of the leaves. Spread on a baking sheet and cook at 350 degrees for 10-15 minutes. Done and delicious!

There you have it my friends. A couple of meals and even a snack to add to your fat loss and muscle building meal options. I hope you give them a try, and please let me know what you think. People have commented on the strange foods and combinations I eat for years, and honestly I never saw the day where I would be sharing my combinations with anyone else. I guess it just took a while to find other people like me! Join me for Motivational Mondays beginning tomorrow, so until then,

Happy Lifting!


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2 comments for “Cruciferous Vegetables: Low Carb Miracle Food Recipes

  1. Philip DeWilde
    June 24, 2012 at 7:00 pm

    Hey Matt
    Great! Always been a kale fan and I will try your recipes. Are collards similar? Also now incorporating half cup of blue berrys as well into my diet thanks to your suggestions. I’m down to 165. Considerable improvement with muscle tone and strength and i’m up to 8 one minute sprints with a 1 minute walk. Still melting away what’s left of the midsection and my abs are starting to peak through. Thanks again and hope to bump into you when I’m in town July August. Peace.

    • June 24, 2012 at 7:05 pm

      Hey Philip, great to see your comment as I’m editing tomorrows post! Yes collards are similar-there’s a post coming on those, you can count on it. As a general rule, if it’s dark green and leafy then it’s your fat loss friend. Keep up with the sprints. Tomorrows article might give you a little insight into what you might want to do regarding them! Keep training and let’s see what our schedules allow when you’re in Toronto!

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