Kale, Kefir and ...... Couscous

This tabouli was inspired by a dish that I had out last week with a dear friend. Whether it was the great company, the candlelight or the Cote de Rhone, the delicate balance of smooth butternut squash, slightly crunchy kale and bulgur wheat was lovely and I knew I had to emulate it at home. In my version I did a blend of whole wheat couscous and bulgur wheat cooked in low sodium vegetable broth, added chickpeas and finished it with with grated parmesan.

 Kale is one of my all time favorite greens. It holds up incredibly well, is hearty, filling and can be prepared in a diverse amount of ways. Kale is also incredibly nutritious and is a wonderful source of vitamins K, A and C, dietary fiber and calcium. Kale is also anti-inflammatory and an an antioxidant, which means it helps fight off chronic disease and cancer. So get your Kale on!

To accompany my tabouli I made roasted beets with arugula, toasted sunflower seeds and finished it with some horseradish "cream". To make a creamy dressing, I used kefir, a fermented yogurt that is full of probiotics. Fat free kefir is a nice substitution for full or partial fat dairy products, since it has a creamy consistency, but the tartness of yogurt. Probiotics are beneficial bacteria that improve gastrointestinal health and may aid in calcium absorption. Kefir is also a good source of protein, vitamins D and K and calcium. 

To Yolk or Not to Yolk...






As an individual who is passionate about nutrition and health, it has become second nature to primarily make egg whites and order them when I eat out. Why has the yolk gotten such a bad rap? Egg yolks are primarily associated with the amount of cholesterol they contain, which is around 217mg. Those who have high cholesterol or are at risk for heart disease should avoid these golden orbs.  Others might choose to avoid these meaty morsels in order to limit the amount of fat and calories they consume.

One egg white alone contains only 17 calories, compared to a whole egg which contains 77 calories. Egg whites contain trace amounts of fat compared to the 4g to 5g of fat from a yolk. The yolk of an egg does have a great deal of benefits that you can not obtain from simply eating the whites. The yolk of an egg contains a significant amount more phosphorous, which is beneficial for bone and teeth health as well as muscle function. The yolk also contains an increased amount of calcium, which is also important for the formation and maintenance of bones and teeth as well as the function of muscles, enzymes and hormones. The fat soluble vitamins A, D, E, and K are contained in the yolk as well as essential fatty acids. Therefore by slipping the yolk in the trash, you are tossing out some important vitamins, minerals and fatty acids.

There is an evident amount of pros and cons for the consumption of the yolk and ultimately that choice should be made based on diet and health status.




*all egg yolks were properly disposed of at the end of the photo shoot.