Posts

4 Holiday Anti-Inflammatory Soups

‘Tis the season of overeating.  Delicious, nutrient-dense soups help flush out toxins from your body and reduce inflammation. The anti-inflammatory and immune-protective micronutrients in rainbow foods and spices support your body’s natural detoxifying and defensive abilities. These soups are also an effective great way to prevent:

  • constant cookie nibbling
  • waylaid dinner plans

Ahoy the marvelous combinations of GBOMB nutrient-density stars Greens, Beans and Onions!

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity” full_quote=”GBOMBS – an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer and promoting health and longevity.” short_quote=”GBOMBS – an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. “]

Yay for mighty spices! Ounce for ounce the flavor compounds in spices have more anti-inflammatories and antioxidants than any other food group. Make or buy spice blends to pack an extra power in each bite. Spice blends

  • increase your intake of essential micronutrients
  • enhance the anti-inflammatory benefits
  • provide a balance of flavors for great tasting food

Think global “flavorprints” – herbs and spices associated with cuisines from different parts of the world

  • Asian
  • Mediterranean
  • Middle Eastern
  • Moroccan

Double these recipes to enjoy throughout the week. Or after the first meal, freeze in mason jars for individual servings to defrost as needed.

[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cook Book” full_quote=”When using dried herbs and spices add them at the beginning of the process. Heat, especially in combination with a bit of fat, like olive oil, breaks down the oils in the spices and releases them into the food. These oils carry much of the taste and with it the healing benefits of the spice. Fresh herbs like cilantro, mint and parsley are best added at the end to retain maximum flavor and color.” short_quote=”When using dried herbs and spices add them at the beginning “]

Winter Detox Moroccan Sweet Potato Lentil Soup –  Little Spice Jar

The Moroccan flavorprint (cumin, coriander, cinnamon, ginger, turmeric) makes a powerful anti-inflammatory combination. And a sensory delight. Inhale the aromatic fragrance while it is cooking. Hold the warm bowl in your hands knowing it will warm you up from the inside out. Savor each bite for its texture, its flavor and its nourishment.

This recipe is for a slow cooker, but you can make it in a pot on the stove. It’s ready in 45 minutes.

Variations:

  • Use pre-diced butternut squash chunks in place of sweet potato
  • Use (organic) canned beans (garbanzo, cannellini or kidney beans) instead of brown lentils
  • Add ground beef or turkey at the beginning when cooking the onion.
  • Top with chopped nuts (pistachio for an extra treat!) and mint or parsley

Tumeric Broth Detox Soup – Feasting at Home

Did you know tumeric is used in Ayurveda to calm, soothe and aid the body in balancing and healing itself?

The Indian flavorprint (chilies, cumin, curry, garlic, turmeric, nutmeg, cinnamon, ginger, anise seeds, cloves, mustard seeds) loads this soup with powerful inflammation fighters that give the liver (I see you holiday cocktails!) a little help.

This is an awesome base recipe that can be changed up many ways:

  • Add greens and legumes or basmati rice and lentils
  • Add leftover chicken, rice and spinach
  • Add shrimp and rice noodles

Green Goddess Soup – Gimme Some Oven

Ever since she was a toddler, my daughter would ask for sopa verde (green soup). To this day it’s still one of her favorites.

Bursting with a triple dose of mighty greens, onions and beans. Cruciferous vegetables like broccoli and cauliflower are in the greens category of GBOMBS. They are loaded with health enhancing enhancing power, including boosting our liver detox enzymes. The lemon really makes a difference both for flavor and detox assistance. Zest the lemon for an extra health boost.

Add toppings for contrast in texture and more nutrient density

  • chopped cilantro (or parsley)
  • sunflower seeds (pumpkin seeds or chopped nuts)
[su_expanding_quote_web alignment=”full” source_site=”Well and Good” source_url=”https://www.wellandgood.com/lemon-peel-benefits/” full_quote=”The lemon peel contains small amounts of calcium, vitamin C, potassium, and fiber. They’re good for your immune system and digestive system. ” short_quote=”The lemon peel contains small amounts of calcium, vitamin C, potassium”]

Ginger Garlicky Chicken Soup – Rebecca Katz

Chicken soup is my everlasting comfort soup. Variations roam from a simple pot with only a whole chicken, onions, garlic, carrots and celery to putting in an enthusiastic, robust range of rainbow vegetables, herbs and spices.

This recipes is an especially anti-inflammatory recipe. Rebecca Katz is one of my all-time food gurus. She truly is THE master at maximizing flavor, nutrient-density and health boosting properties in every bite. Her books The Healthy Mind Cookbook, and Cancer Fighting Kitchen are some of my go-to resources on global flavor prints and culinary pharmacy.

What are your favorite  soup recipes?

For More Empowerment

25 Foods for Detox: Eat This Not That

The Ultimate Detoxification Foods: Dr. Mark Hyman

Originally published December 2020 

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

5 Immune-Boosting Moroccan Tagines

These nutrient-dense Moroccan tagines are loaded with anti-viral, anti-inflammatory, immune-boosting herbs and spices. Tagine dishes are slow-cooked outrageously savory stew, typically made with meat, chicken or fish together with a variety of vegetables, spices, dried fruits and nuts. I love these dishes for their delightful harmony of flavors, color and textures.

You can make these dishes vegetarian, but make sure to get protein. Protein is critical for immune function.

[su_expanding_quote_web alignment=”right” source_site=”Dr. Hyman” source_url=”https://drhyman.com/blog/2020/04/01/a-functional-medicine-approach-to-covid-19/” full_quote=”Protein is critical for immune function and protein malnutrition is a big risk factor for death from infections. Eat approximately 1 gram/kg or about half your body weight in grams of protein a day, or about two four-ounce servings of organic, clean animal protein. Plant-based proteins (legumes, nuts/seeds) are adequate if consumed in enough quantity. Try tofu and tempeh from non-GMO soy for the highest protein concentrations. ” short_quote=”Protein is critical for immune function “]

Here are the spices most often used in Moroccan cuisine.  Their anti-inflammatory, antioxidant properties together with other micronutrients can help improve immune function and prevent disease.

  • Ginger
  • Garlic
  • Turmeric
  • Cinnamon
  • Cardamon
  • Cumin
  • Paprika

Moroccan Meatball Tagine – Epicurious

Chicken, Apricot and Almond Tagine– Color My Food

Not only do the apricots give this dish fabulous flavor, they are rich in vitamin C and A also that play important role in the immune system. Vitamin C helps your body’s natural defense mechanisms fight off bacteria and viruses. Vitamin A has an anti-inflammatory effect.

(Chicken), Chickpeas and Mint – Color My Food

Orange and Fennel Tagine with Chicken – My Moroccan Food

Fennel has a mild licorice flavor and is rich in minerals including selenium, potassium, phosphorus, calcium and magnesium.

[su_expanding_quote_web alignment=”full” source_site=”Medical News Today” full_quote=”The selenium found in fennel appears to stimulate the production of killer T-cells and modulates the immune system in other ways. Studies have shown dietary intake of selenium can improve immune response, especially to viral agents” short_quote=”dietary intake of selenium can improve immune response, especially to viral agents”]

Lamb Tagine with Prunes – My Moroccan Food

Lamb is an excellent source of zinc. Your body needs zinc for your immune system to work properly.

Additional Moroccan Recipes

My Moroccan Food

A fabulous assortment of delicious, nutritious recipes.

Instapot Moroccan Recipes – Instapot Eats

Characterized by a tapestry of spices, Moroccan food is often a combination of a range of interlacing flavors.

6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

4 Reasons to Love Green Smoothies

Loaded with fruits, vegetables and all the goodness therein (antioxidants, essential minerals, fiber and phytochemicals), smoothies are one of the best gifts of health we can give ourselves.

Four reasons to make smoothies part of our lifestyle:

  1. Build our immune system. Vitamins, antioxidants, and phytochemicals oh my! Start the day by flooding our cells with immune-boosting nutrients. Antioxidants can prevent and even delay cell damage that lead to heart disease and cancer. Phytochemicals (natural plant chemicals) boost our immune system. And if we do catch a cold the stronger our immune systems are, the faster we recover.
  2. Optimize brain function. Boosting micronutrients for our brains by adding flaxseeds, chia seeds, turmeric, cinnamon etc, improves our mental clarity, focus, and memory. Bye bye brain fog.
  3. Sweep toxins out of our bodies. Fiber-rich smoothes prevent constipation, lower cholesterol and makes us feel full longer.
  4. Stronger bones. Green smoothies provide an excellent source of minerals such as calcium, magnesium, and phosphorous – all which build stronger bones. Add 1 tablespoon of sesame seeds for an extra calcium boost.

Everyone loves fruit smoothies. A frozen banana, strawberries – yum! But green smoothies are even more powerful because leafy greens are among the healthiest foods on the planet. If it sounds distasteful, or if your kids resist, ease into green smoothies by throwing in half a handful of baby spinach. Gradually increase to 1 or even 2 cups. It’s all about the combination. If you haven’t had green smoothies before, try Beginner’s Luck

Smoothies are also an excellent way to get more plant foods into our kids.

[su_expanding_quote_book alignment=”full” source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Green smoothies are a great way to introduce greens into children’s diets. The basic triad is a liquid, fruit and greens. Start with a two-to-one ration of fruits to greens and tip heavier towards greens. For example, one cup of water, a frozen banana, a cup of frozen berries and a cup of packed baby spinach would be a classic green smoothie 101.” short_quote=”The basic triad is a liquid, fruit and greens. “]

As always, I believe if kids get involved in making food, they’re better eaters. This applies to smoothies too. Kids have fun turning on the blender and watching fruits and veggies spin and convert into colorful potions.

Set up supervised experiments to add sweetness (for example, bananas, dates, pears, honey) and creaminess (for example, plain Greek yogurt, coconut milk, almond butter).

Make it a game:

  • Play with colors: red, orange, purple, blue or green
  • Turn vegetables “invisible”
  • Have them vote, rank them by most to least favorite

This  Smoothie Project  from Weelicious is a fantastic way to let kids experiment (and prevents food waste from undrinkable concoctions). Using this chart, kids can select and add smoothie ingredients.

“I used it as an inspiration menu for the kids to take turns picking what they wanted in their smoothies. I still feel that if they have a hand in creating it, they will be more excited to drink it. Two years later, we’re still making smoothies each morning. It’s the easiest way to get the kids brains working before they head out for a long day of school.” Catherine McCord

My # 1 source for green smoothies is Simple Green Smoothies Their proven combinations create flavors that taste like dessert. I always add 1 tablespoon flaxseed or chia – sometimes both – and often rotate in sesame seeds.

I was fortunate enough to benefit from their 30-Day challenges, which taught me to make green smoothies part of my lifestyle. I simply feel better the days when I get my smoothie. Their 30 days are now a 7-Day Challenge. I HIGHLY recommend taking the challenge!

I love their pre- and post-workout smoothies. Having just started back up on a workout routine after not doing any exercise over the past six weeks and am especially thankful for the anti-inflammation cherry smoothies. Not to mention they are delicious.

When cold/flu seasons rolls in, I rely on their smoothies to prevent – and on the rare occasion – recover from colds.

Do you have a favorite smoothie or smoothie website?

 

For More Empowerment

How to Make a Great Green Smoothie

Simple Green Smoothies: Rotate Your Greens

Weelicious: Printable Smoothie Project

Weelicious: Well-Stocked Smoothie Pantry

Why Smoothies Can Change Your Life

 

 

Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta

White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale

4 Nutrient Dense Coleslaws

What? Did you know cabbage, and other cruciferous vegetables, have powerful properties protect against brain disease and strengthen your immune system? It’s a vegetable I used to avoid – blech.

Cabbage was cultivated going back 6,000 years. It was grown chiefly for medicinal purposes in ancient times. Today science is proving its brain-protecting, cancer-fighting, immune-boosting properties.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They contain an array of compounds with powerful immune-boosting effects which can serve to attack microbes such as viruses; heighten resistance to viral infection, enhance defenses against bacterial infections, and have natural antimicrobial effects that can boost natural cellular defenses. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables contain compounds with proven and powerful immune-boosting effects “]

Cruciferous vegetables also contain sulphorophane, a powerful phytochemical that effectively reduce the occurrence and severity of  Parkinson’s, Alzheimer’s disease, stroke while also enhancing stem cell growth.

Well! That certainly motivated me find a way to not just to eat cabbage but to enjoy it.

That’s when I discovered coleslaw. When I realized coleslaw doesn’t have to be slathered in mayonnaise, I discovered a whole new salad world.

Coleslaw from Dutch term koolsla (kool is the Dutch word for cabbage and sla part is Dutch abbreviation of salade). Dutch settlers brought their recipe for chilled cabbage salad to New York in the late 17th century.

Boring white cabbage is fun when tossed with other shredded cruciferous

  • red cabbage
  • Brussels sprouts
  • broccoli
  • cauliflower

Double the fun, flavor and nutrient density by adding other plant foods:

  • spinach
  • shredded carrots, or beets
  • apple or jicama matchsticks
  • chopped cilantro or parsley
  • toasted nuts or seeds
  • luscious chunks of avocado, seasonal mango, peach or pear for delightful textural contrast

Suddenly coleslaws aren’t just immune-boosting, brain protective arsenals, but also bright, beautiful, delicious, and gratifying.

Do you have a favorite coleslaw recipe?

Here are some of mine

Crimson Coleslaw

Purple cabbage has extra health benefits. The purple color comes from anthocyanins –  part of the flavonoid family of phytochemicals. Studies show they may improve blood flow, cognitive function, and help maintain thinking and memory by reducing inflammation and by inhibiting DNA damage in the brain.

Colored Coleslaw

This of this as a base recipe and change it up

  • mix two different color cruciferous vegetables – shredded Brussels sprouts or broccoli
  • swap the kale for spinach or another leafy green
  • use pumpkin seeds or other nuts
  • toss in a handful of seasonal fruit

Bell Pepper Coleslaw

The red, yellow, orange bell peppers change up the flavor and increase the nutrient density with carotenoids.

Crunchy Cruciferous Salad

 

 

Recipes

Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

[su_expanding_quote_book source_author=”Michael Greger MD” source_title=”How to Not Die” full_quote=”Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.” short_quote=”Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer”]

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta

White Bean and Kale Stew

I may be a little obsessed with nutrient-dense foods and repeating over and over again how greens, beans and onions are an immune-boosting power cocktail, but putting aside repetition, this soup is flavorful and sticks to the ribs.

Variations:

  • Add other vegetables (bell pepper, a turnip, maybe a cup of chopped broccoli or cauliflower) depending on what is in my refrigerator
  • Garbanzo beans or kidney beans if that was on hand
  • Add sausage (cook with the chopped onions)
  • Add leftover cooked chicken when adding the kale
  • Use other greens (spinach, swiss chard) instead of kale