KALE KOFTAS WITH SPICED TOMATO SAUCE

KALE KOFTAS WITH SPICED TOMATO SAUCE

As a parent I have an incredible urge to protect my children from all the bad things that happen it the world. On the other hand I do believe that knowledge is power. Macmillan Cancer Support have conducted a survey of 500 children aged 9-16 to find how much they knew about cancer. They found out that children in the UK are lacking cancer knowledge, for example 97% didn’t know that sunburn causes cancer, and a small number (4%) believe that a person can contract cancer from another person.

This made me conduct a survey of my own. My kids know quite a lot, they are aware that alcohol, smoking, high red meat consumption, sunburn and also obesity increase chances of contracting cancer. They can explain that cancer is caused by rogue cells dividing uncontrollably. They can also name several vegetables that offer the best protection against cancer. My son said concluded: “Of course we know quite a bit, we live with you!”

Unfortunately it is not only me sharing my acquired knowledge that makes them more informed than the average, sadly their Grandad died from cancer last summer. They, like many children today, have experienced the impact cancer can have on a person’s life. Not only children but most adults find cancer extremely frightening, but knowing what lifestyle changes can reduce our risk of getting this disease can be empowering.

You couldn’t do better than adding the fantastic kale to your diet. Kale contains isothiocyanates which induce cancer destroying enzymes and inhibitors of carcinogenesis. Unfortunately these amazing facts don’t necessarily mean kids are going to love the rather acquired taste of this green leafy vegetable. Made into koftas, however, kale is transformed into a child friendly meal. Lycopene rich spiced tomato sauce complements these koftas perfectly, enhancing the anticancer properties of this dish even further.

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KALE KOFTAS WITH SPICED TOMATO AND APRICOT SAUCE

Can be oil free.

Serves 4

ingredients

Kale Koftas
200g (1/2lb) shredded kale (tough stalks removed)
1 medium onion, finely chopped
1 large garlic clove, finely chopped
2 tsp olive oil
50g (1/2cup) walnuts
60g (1/2cup) cashews
1 tsp paprika
1 tsp ground coriander
2 tsp ground cumin
1/2 tsp cinnamon
2 Tbs lemon juice
1 Tbs tahini sauce
2 Tbs gram flour
(you will need 8 skewers)

Spiced Tomato and Apricot Sauce
1 onion, finely chopped
1 garlic clove, finely chopped
1 Tbs tomato puree
1 Medjol date, chopped
8 dried apricots, quartered
1 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground allspice
1/2 tsp turmeric
1/4-1/2 tsp cayenne pepper
2 tins of tomatoes

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method
  1. First make the koftas.
  2. If using bamboo skewers make sure you soak them in water for half an hour.
  3. Steam the kale for 5 min or until wilted. Cool the kale down.
  4. In a small frying pan heat the 2 teaspoons of oil and gently fry the onions until well caramelized. (You can saute the onions in water for oil free version, they will not get caramelized the same way though)
  5. In a food processor combine the kale, onion, garlic, walnuts, cashews, spices, lemon juice, tahini and gram flour. Process till all well combined with some texture still remaining.(I prefer to pulse the mixture so I can keep an eye on it)
  6. Divide the mixture into 8. Mold each mound of the mixture around a skewer into a kofta shape. Place onto a aluminium foil lined baking tray. Chill in a fridge for half an hour.
  7. While the koftas are resting start on your sauce.
  8. In a medium sauce pan heat 60ml (1/4cup) water and add the onions and garlic. Cook until tender.
  9. Next add the tomato puree and cook for about a minute.
  10. Add the rest of the ingredients and simmer gently till ready to serve.
  11. Preheat the grill (broiler) and cook the koftas for about 3 minutes on each side.
  12. If you prefer a smooth sauce blend it in a blender.
  13. Serve the koftas (they slip of the skewer easily) with the sauce alongside some veggies and couscous.


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