Kale n' Turkey stuffed Pasta Shells

"Eat more leafy dark green vegetables"

What comes to mind?

This is a sentence that is often thrown around by both Canadian and American dietary associations.

So I asked Jon that question today, and this is what came to his mind:

"Oh great, I have to eat a lot of lettuce"

Well, he was right! Sort of. According to Cari Nierenberg's article on WebMD Red and Green Leaf and Romaine Lettuce come in 8th place out of 10 when ranking the country's most widely-eaten greens from most nutritious to least. Iceberg Lettuce came in last. With it's light colour and bland taste, this green is the less nutritious because it is mostly water.

The first prize goes to the nutrition powerhouse Kale!

"It's an excellent source of vitamins A, C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium."

If you're interested, here is the full list; ranking most nutritious to least nutritious commonly eaten greens in this country:

1. Kale
2. Collards
3. Turnip greens
4. Swiss chard
5. Spinach
6. Mustard greens
7. Broccoli
8. Red and Green Leaf and Romaine Lettuce
9. Cabbage
10. Iceberg Lettuce

If some of these greens are foreign to you, try exploring the vegetable section at your grocery store and give them a try!
Here is a delicious recipe placing kale in the spot light.



Kale n' Turkey stuffed pasta shells

What you will need:

• jumbo pasta shells
• 2 tbsp olive oil
• 1 lb ground turkey
• 1/2 onion, chopped
• 3 cloves garlic, chopped
• 2 tbsp Dijon mustard
• 1 tbsp worcheshire sauce
• 1 tbsp apple cider vinegar
• Tabasco sauce
• 1 1/4 cup chicken broth
• kale leaves, chopped
• 1 cup 1% cottage cheese
• tomato sauce
• shredded cheese

1. Cook jumbo pasta shells as instructed on package, set aside separated to cool
2. Drizzle a pan with olive oil and cook up ground turkey, set aside
3. Drizzle olive oil in bottom of pot, add onions and garlic, cook until caramelized and brown
4. Mix 2 tbsp dijon mustard, 1 tbsp worcheshire sauce, 1 tbsp apple cider vinegar, Tabasco sauce and 1 1/4 cup chicken broth, add to pot
5. Add chopped kale to onions and garlic in pot, cook for 5 minutes or until kale is settled
6. Remove pot from stove, add cooked ground turkey and 1 cup cottage cheese
7. Fill all pasta shells with kale, turkey and cottage cheese mixture, place face down in casserole dish
8. Pour tomato pasta sauce over shells and sprinkle with cheese
9. Broil for 5 minutes in oven until cheese melts

I hope this blog has encouraged all of you to "Eat more leafy dark green vegetables"!

Enjoy! And remember to make healthy choices!

- Kimmie