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The “superfood” kale seems to be making an appearance everywhere these days - added to juices and green smoothies, eaten raw in salads, stir fried, baked into chips, and now in my Kale and ‘Feta’ Pie.
Superfood is a term that is thrown around fairly freely, so where is the truth in these claims to health of this fibrous green?
Is it really any better than spinach or other green veg?
I have to admit, like a typical health food blogger, I do love kale but mostly for the taste and fibrousness of this dark green leafy.
A little research left me pleasantly surprised with the evidence behind the health claims.
Kale is a cruciferous veg (along with broccoli, cauliflower, brussels sprouts, cabbage).
There have been numerous studies revealing the health benefits of including cruciferous veggies in our diet to boost mood and help prevent cancer.
Kale is also a potent source of vitamin A (important for eye and skin health) as well as calcium, antioxidants and phytonutrients.
It has been shown to lower cholesterol and it’s high fibre content make kale one of the best bile-binding veggies (meaning that it combines with carcinogenic bile acids and helps remove them from the body).
Okay, so that is quite a list and certainly enough for me to jump on the kale bandwagon.
Personally, I’m not a fan of the term ‘superfood’ as I think it gives the illusion that these foods somehow possess super powers to dramatically improve one’s health when consuming them.
In reality, they are just slightly more nutrient dense foods that should be included in a balanced diet for optimal health, rather than relying on them to cure all ailments or to ‘balance out’ less healthy food choices.
I am always finding new ways to incorporate kale into my diet so today I want to share with you the most delicious kale and ‘feta’ pie with sweet potato crust.
This pie is reminiscent of a traditional spinach and feta pie but uses crumbled tofu, creamy tahini and nutritional yeast to replace the cheese.
The ever-so-slightly sweet pastry combines perfectly with the creamy kale filling and light and tangy avocado cream. This pie keeps really well and is extra delicious the next day served cold if you happen to make enough for leftovers.
It’s a great way to use up wilting greens so feel free to sub in spinach leaves or rocket as I’m sure you would have great results with these too.
Lets jump on the kale bandwagon and get cooking our Kale and ‘Feta’ Pie!
6 comments
Hi Kate,
Glad to hear you are interesting in making the pie! It’s one of my favourites :) If you don’t want to use tofu and are happy to eat dairy you could replace it with ricotta or crumbled feta (which the tofu is mimicking in this recipe). Another alternative would be to use a few whisked eggs – this would create more of a quiche consistency which I imagine would be quite nice as well. Maybe a combination of eggs and crumbled feta? As I haven’t tried these myself I can’t advise you on what quantities to use so you might need to play around a little until you have a good consistency.
Let me know how you get on – I would love to hear if you find a winning combination!
Have a beautiful day,
Tamika.
Hello! Is there an alternative to using tofu? Doesn’t need to be vegan/vegetarian.
Hi Charlotte,
Thanks for your comment. You can definitely use spinach instead of kale: I have tried it quite a few times and it turns out beautifully! The pepitas can be left out as well – they are simply there to add a bit of crunch but won’t change anything structurally so feel free to leave them. In terms of other veg I have made one version where I roasted some sliced mushrooms and then added them to the spinach mixture right before baking – it was absolutely delicious! I image other roasted veg would work well as well. You could try some roasted capsicum (bell pepper) or zucchini. Let me know how to go with this recipe – I would love to hear your thoughts. Have a beautiful day :)
Pepitas I meant!
Would I be able to use spinach instead of the kale? What other vegetables do you think would work well? Also, do you think I could do without the pelicans? I can’t wait to try this!