RSS Feed

Tag Archives: kale

Simple Sunday Goes Green!


Happy Saint Patrick’s day everybody!

Since a lot of you probably have other activities planned for today, we’ll try to keep this post short and sweet- just like this recipe!

Ok, so this recipe’s not sweet, per say, but it sure is delicious! And it honestly couldn’t be any easier. ¬†And it’s green, so it fits in with the day’s festivities. ūüôā

Today’s super-easy recipe is for one of our¬†favourite snacks- kale chips!


Now, before those of you who have a fear of leafy greens go running in the opposite direction, hear us out!  These chips are so incredibly flavourful and crispy, we promise they will change the way you look at dark green veggies!


And if you’re a real chip-lover who’s trying to cut down on the amount of chips you eat, well, these were practically¬†made for you! ūüôā

And they take 4 ingredients and only 5 steps, so really, what are you waiting for?


Kale is also extremely healthy for you, by the way! Full of fibre and antioxidants, plus it’s fat free and low cal, of course!

And there’s¬†so many¬†different flavours you can make! ¬†Add a sprinkle of parmesan cheese (or nutritional yeast!) and bam! You’ve got cheesy kale chips! ¬†Or add some chili powder and paprika for a spicier version, or onion and garlic powder and make a sue do-all dressed flavour- the choice is up to you! ¬†Just think of your favourite chip flavour and you can probably adapt it to kale chips ūüôā

So here is the super-extremely easy recipe for a tasty and very healthy snack!

Kale Chips


Prep: 10 min
Bake time: 10 min
Serves: 4-6 people


1 head of kale
2 tbsp olive oil
1/4 tsp salt
pepper, to taste


Preheat the oven to 400F.

Wash the kale under cold water and pat dry on a paper towel to remove as much excess water as possible.

Remove the thick stem from each leaf, and tear the leaves into large pieces.  In a large bowl, toss the kale in olive oil, salt and pepper.  Spread evenly on a baking sheet lined with aluminum foil (you will probably need more than one sheet) and place in the oven for 10 minutes, or until the leaves are slightly browned and crispy.  Eat right away (they will wilt and become soft if you try to store them)

Wash your kale…


Pat the leaves dry…


Remove those stems…


Toss in olive oil, salt and pepper…


Spread on a baking sheet…


Bake and enjoy!


Have you tried kale chips?  What is your favourite chip flavour?

Chow-ing Down

Do you have any foods that you’ve always avoided because you thought they sounded weird/gross, or some external influence caused you to have negative¬†connotations towards a particular food? For today’s soup, we had both of those.DSCN4715¬†Fish Chowder!

You see, there are two reasons why we’ve taken so long to make a fish soup:
Reason #1: It’s fish soup. For some reason “fish soup” always sounded very unappealing to the both of us.
Reason #2: Does anyone else remember the scene in the movie The Devil Wears Prada, where Stanley Tucci’s character (Nigel) is behind Ann Hathaway’s character (Andy) in the lunch line, and she goes to take the chowder, and Nigel says “Chowder – the first ingredient in cellulite!” (or something along those lines). Well, as ridiculous as it sounds, everytime I see chowder, I hear Nigel’s voice inside my head saying that line, and I just can’t have the soup!

DSCN4729Now our hang-up with Fish Soup we got over in first year when it was the only non-greasy option in our caf one day. Of course, we discovered that fish soup was quite delicious! It was the chowder part that took us much longer to look past. Of course, that line in the movie is not totally off the mark! While not all chowder soups are made equal, many are made with high-fat creams and other¬†hefty¬†ingredients that make it not a very healthy option (see the difference between New England Clam Chowder and Manhattan Clam Chowder). However, like Brit and I have said time and time again, much of the time foods that are unhealthy actually have lots of potential to be very healthy – it’s all in how you prepare it!


So we bring you our healthy Fish Chowder Рmade with pollock, red potatoes, onions, carrots, peas, corn, red peppers, lots of kale, and low-fat milk.


Full of nutrients, full of flavour, and¬†not¬†the first ingredient in cellulite! ūüėČ

Healthy Fish Chowder


Prep time: 10min
Cook time: 20min
Serves: 2-3


3 small fillet of Polluck (or any white fish), cut into bite-sized peices
2 tsp olive oil
1/2 c. chopped onion
1 large clove garlic, minced
1 medium red potato, diced
1/2 c. celery, chopped
1/3 c. red pepper, chopped
1/2 c. frozen vegetables (our mix had carrots, corn, peas, lima beans, and green beans)
2 c. chopped Kale
2 c. low-sodium vegetable stock
fennel stocks
1/2 c. low fat milk of choice
salt and pepper to taste


Heat oil in a medium sized pot over medium-high heat. Toss on onions, garlic and potato and saute for five minutes, or until the onions are translucent and potatoes are beginning to soften. Add fish and remaining vegetables and cook for another 3-4 minutes, or until fish is cooked. Pour in vegetable stock and put the fennel stocks on top (do not stir the fennel in, just place them on top and press them so they are soaking in the broth). Bring to a boil, then reduce heat and simmer for 10 min. In the last two minutes of simmering, remove the fennel from the pot and stir in the milk. Season with salt and pepper according to preference.
Pour into separate bowls and enjoy!

~Julie @twosaucysisters

What are some reasons why you haven’t tried certain foods?

The Last of the Cranberries

So we know Christmas is over now, and most of you have probably had your fill of turkey, stuffing, and mashed potatoes.

If you’re anything like us, you’ve probably eaten your fair share of cranberry sauce and other cranberry-themed dishes as well.

But we’re really hoping you have room in your hearts (and stomachs!) for¬†one more cranberry recipe.


Because we made this super-yummy slow-cooked cranberry pork that we really want you to try! ūüôā


We’re banking on the hope that you might still have some leftover cranberries kicking around in your freezer for this one ūüėČ


Normally neither of us are huge fans of pork, but take a nice lean cut and toss it in the slow-cooker and what you get is a tender, flavourful piece of meat that even the most adamant pork dislikers will approve of!

And the cranberry sauce coats the meat and is¬†so good. ¬†It’s quite tangy, but you can add more honey to suit your tastes.

We promise you, this recipe is worth digging out those leftover cranberries for! ¬†And since it’s a slow-cooker recipe, it doesn’t require a lot of work on your part, so you can get started with all those new-years resolutions you’ve made for yourself ūüėČ

Slow-Cooker Cranberry Pork


Prep: 10 min
Cook: 6-8 hours
Serves: 4


4 small pork chops (or 2 large ones) with the fat trimmed
2 tsp corn starch
1 tsp nutmeg
1/2 tsp cinnamon
1/2 c. diced white onion
1 c. frozen cranberries
1/2 c. apple cider vinegar
2 tbsp honey


In a small bowl, mix together the corn starch, nutmeg, and cinnamon.  Toss the pork chops in this mixture and place in the slow cooker.

Mix the cranberries, onion, apple cider vinegar, and honey together, pour it into the crock pot and stir.

Turn the slow-cooker on low and cook for 6-8 hours.  When the pork is cooked, remove it from the slow cooker.  Pour the sauce into a pot and place it over medium heat.  Bring to a boil, and then simmer on low until the sauce thickens, about 4-5 minutes.

Place the pork on a bed of greens (such as wilted kale) and pour the sauce over top.


Study Breaks

As I type this post, I’m listening to Christmas music! I know, I know, It’s exams Julie, you should be studying! But you see, I am a firm believer in taking breaks and relaxing a little during exam time. I’m not one of those people who can sit down for six (or more!) hours straight and study. I max out at two hours, and then my brain starts to get all fuzzy and I can’t absorb anything. This exam period I have two types of study breaks: Running ones and blog related ones. I obviously adore my running breaks, for the getting to see my friends part just as much as the actual run itself! I also love my blogging breaks, as they result in something like this:


Cranberry, Pear, Lentil and Millet Stuffed Squash!


Or as I like to call it – Squash stuffed with Christmas! Seriously, I have fallen in love with cranberries! They are tangy, ever-so-slightly sweet and bursting with flavour. To me, they are one of those flavours that sort of embody Christmas. Like eggnog, peppermint and clementines, they have a way of getting me in the spirit!


Delicious! Unfortunately, I have procrastinated long enough – back to studying!

Cranberry, Pear, Lentil and Millet Stuffed Squash


Prep time: 10 min
Cook time: 30 min
Serves: 2


1 acorn or peppercorn squash
1 tsp olive oil
1 tsp maple syrup
dash salt
pinch pepper

1/2 c. red lentils
1/2 c. millet
3 c. water

3 c. kale
1/2 c. cranberries
1 pear
1/4 c. onion
1 clove garlic
1 tsp cinnamon
1/2 tsp nutmeg
dash salt
1 tbsp apple cider vinegar
1 Tbsp maple syrup
1/3 c. walnuts


Preheat your oven to 375F.  Cut your squash in half, drizzle with olive oil and maple syrup and sprinkle with salt and pepper.  Place the squash cut-side down on a tray lined with aluminum foil and bake for 30-40 minutes, or until the squash is soft.

Place the red lentils, millet, and water in a pot and bring to a boil.  Turn the heat to medium-low, cover and cook for 25 minutes, or until the lentil an millet is cooked and most of the water is soaked up.

Meanwhile, in a large saucepan, heat a drop of olive oil over medium-high heat.  Add the diced onion, pear, and cranberries and cook until the onion is translucent and the cranberries begin to split.  Add the garlic and kale and saute for another few minutes until the kale begins to wilt.  Add the cinnamon, nutmeg, and dash of salt and cook for another couple minutes.

When the lentils and millet are finished cooking, add them to the pan with the cranberries, onions and kale and stir to combine.  Stir in the apple cider vinegar and maple syrup, and cook, stirring occasionally, until everything is heated through and and the liquid is evaporated.

Place the walnuts on an oven-safe plate and place in the oven for the last 10 minutes of cook-time with the squash, watching carefully so they don’t burn.

When the squash are done, remove them from the oven and flip over. ¬†(be careful- they’ll be hot!) ¬†Fill each half with as much filling as you can fit. ¬†(you’ll have leftover filling, but don’t worry- it makes for great leftovers on top of salad!)

Sprinkle with toasted walnuts and an extra drizzle of maple syrup, if desired.


What do you do when you take study/work “breaks”? ¬†What kinds of foods get you into the Christmas spirit?

Meatless Monday: Kale

It’s back, and we can’t believe it’s already been a week since last week’s meatless Monday, jalepenos!

Seriously, last week just flew by! It went by so fast, in fact, that last night we all of the sudden remembered that the next day was Monday, and we hadn’t even thought about what we were going to make! Thankfully, we had kale on hand. ūüôā

Sweet n’ Sour Tofu Crsipy Kale Role-Ups.
Try saying that 10X fast!

These fabulous little wraps are quick, easy, and oh-so-delicious! The kale and tofu gets all crispy, and the veggies soften slightly (tender crisp, you could say). Tonnes of sweet-and-sour flavour packed up with crispy colourful veggies – does it get any better?

The sweet and sour marinade is made of low sodium soy sauce, peach juice, and  ginger. You can use any fruit juice, really, you just may have to adjust for the sweetness level based on the sweetness of your fruit juice.

Served with a peanut sauce, because what’s sweet and sour tofu and veggies without a peanut sauce?

Good question.

Happy Meatless Monday, everyone! ūüôā

Sweet n’ Sour Tofu Crispy Kale Roll-ups

Prep time: 45 + 15min
Cook time: 5-10min
Serves: 2-4


For the tofu:

1/2 block firm tofu
2 tsbp low-sodium sow sauce
3 tbsp peach juice
1 tbsp water
1 tsp ground ginger
pepper, to taste

For the roll-ups:

10 large kale leaves
1 medium carrot, julienned
1/4 medium red bell pepper, julienned
1/2 c. shredded purple cabbage

For the Peanut Sauce:

2 tbsp all natural peanut butter
1 tbsp low sodium soy sauce
1/2 tsp ground ginger
1-3 tbsp water


Press the tofu to squeeze out extra water for at least 15 min. Slice it into 1cm-wide strips. Combine all marinade ingredients in a plastic bag or container and allow to sit for at least 30min.
Pre-heat oven to 350 degrees F.
In the center of each kale leaf, place 2-3 tofu strips and top with the julienned veggies. Using string or strips of cheesecloth (what we had on hand!), tie the roll-up so it will stay together. Place on a baking sheet and drizzle with left-over marinade.
Bake for 5-10min, until kale and tofu are crispy and veggies are tender-crisp.

For the peanut sauce:

Combine peanut butter, soy sauce and ginger in a bowl. Add water, a half-tablespoon at a time until you have reached desired consistency.


Have you ever made kale-wraps before?