Category Archives: Healthy Recipes

Mint Julep Kale Krunchies

Summer in San Diego means the Del Mar Racetrack is open and an abundance of mint in our garden. Both were the inspiration for “mint julep” kale krunchies, our latest variation on kale chips. Using the same technique and creamy cashew base as my Cilantro Lime Kale Chips, these kale crunchies are flavored with the summer drink ingredients. Yes, even a splash of bourbon.

Mint Julep Kale Krunchies

Mint Julep Kale Chips Recipe

  • 1 head of kale
  • 3/4 cups of raw cashews, soaked in water for at least one hour, then drained
  • handful of fresh mint, washed
  • 1-2 tablespoons of agave or coconut nectar
  • 1 teaspoon of bourbon (optional but fun)
  • 1/2 teaspoon of salt, or to taste
  • a little water, if needed, to process in the blender

1. Wash the kale in cold water. Holding the end of the stem in one hand, firmly and quickly slide your other hand down the center rib. The leaves should tear off of the rib in one move. Dry the kale very well and rip any large pieces into smaller bits.

Or – Purchase a bag of kale pre-washed and cut. Just make sure to remove the thick center ribs as they do not dehydrate well. (Little Bird likes to help rip and sort the kale.)

2. Blend the rest of the ingredients in a small food processor, like a Magic Bullet, or blender. If the blender struggles, add a little water, a tablespoon at a time, until it blends well. Blend at highest speed until smooth, scraping down the sides at least once. Keep in mind the more water you add, the longer the chips will take to dry out in the oven.

3. Preheat oven to 200° F. Meanwhile, in a large bowl, massage the “sauce” into the kale. Then spread it onto a baking sheet lined with parchment paper or a silicone mat. Bake for 45 minutes or so, checking and gently stirring the kale occasionally, until it is dried but not overly toasted.

For step by step photos of how to make kale chips, please see my previous recipes for Easy Homemade Kale Chips and Cilantro Lime Kale Chips.

Enjoying the Mint Julep Kale Crunchies with the eponymous drink is optional, but highly recommended!

Updates from the Baby Birds Farm

Hi friends! It’s been a while since I checked in. We have been busy this summer with Papa Bird growing his artist representation business (Burd and Co.) and me continuing my private practice in peripartum mental health (Abigail Burd, LCSW). Little Bird has been taking dance lessons, Baby Bird is sprouting teeth and eating everything we eat, and both girls are learning to swim (a good skill to have here in San Diego.) Last weekend we snapped a rare family photo at a friend’s wedding.

bird family

I wanted to share some recent articles of mine that have been published elsewhere, plus an interview that turned out great.

First: How to Keep Your Relationship Healthy After Baby explores my top 6 tips for healthy relationships on the website for my psychotherapy private practice. Useful not just for postpartum couples, but for any relationship.

strong relationship after baby

Next: I was interviewed by a writer friend. You may remember Gill’s excellent writing from this post. Her website focuses on well-done, in-depth interviews. I was honored she chose me. I guess she has always been curious about what therapy is like from the point of view of a therapist and she raised great questions.

Interview with Gill

Next up: A fresh salad idea featuring Strawberries, Salmon and Green Pickled Strawberries was featured on the Ergobaby Blog. You might remember the strawberry pickles from this post. I am still an affiliate of Ergobaby and use their carriers daily.

strawberry salmon salad

Finally: I launched a monthly newsletter for my private practice. You can read the first edition here. Next month will feature 6 daily habits for staying healthy and balanced. If you have any interest (or just want to support), please subscribe here:

Subscribe to the Abigail Burd, LCSW Monthly Newsletter

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Preview of Beet Pickled Eggs

Just a quick share of my husband’s pickled eggs and beets. He grew up with this Pennsylvania Dutch traditional snack. It is usually made with red beets, but since we had both golden beets and red in the garden, the last round he made a jar of both. I love how the colors turned out. We will share his recipe for pickled beets and eggs soon!

Beet Pickled Eggs

Fresh Vietnamese Spring Rolls with Zucchini Noodles

Fresh Vietnamese Spring Rolls, or gỏi cuốn, are also called salad rolls or summer rolls. They are light and refreshing, and much healthier than fried spring rolls. Over ten years ago my friend, Quentin, invited me over to dinner at his mother’s house. She is originally from Vietnam* and put out a spread of delicious ingredients for us to roll our own fresh spring rolls. I’ve never forgotten it. (*Similar to how I’ve learned a lot of Mexican sweets living in San Diego, we also benefit from a large Vietnamese population here.)

how to make fresh vietnamese spring rolls

I think “Salad Rolls” is a better description for fresh spring rolls, as they are light and fresh with lot’s of greens, herbs and lean proteins. Many restaurants also put in rice vermicelli noodles. I took it one step healthier and used raw zucchini “noodles” made from cutting an enormous garden zucchini with a julienne peeler. Handy gadget. The wrappers are made from rice. The rice paper comes in hard discs that are softened in a few seconds in warm water.

How To Make Fresh Vietnamese Spring Rolls

You can’t get more straightforward instructions than the back of the packaging!

fresh spring roll instructions

Here are my suggested fillings, feel free to only use what you like and to get creative:

  • Grilled Shrimp, Leftover Chicken, Steak or Tofu
  • Salad Greens
  • Fresh Herbs including Thai Basil, Mint, Cilantro , Scallions and Lemon Basil (use a LOT of herbs)
  • Cooked Rice Vermicelli or Raw Zucchini Noodles
  • Chopped Peanuts
  • Bean and Pea Sprouts and other raw veggies

Dipping Sauces for Salad Rolls:

  • The most common is a peanut sauce, easy recipe follows.
  • Another traditional is called nước mắm phawhich is a clear, sweet and sour with a little fish sauce. A girl I once worked with gave me her mom’s recipe, I’ll have to hunt around and see if I still have it.
  • You can’t go wrong with Sriracha!

fresh vietnamese spring rolls with zucchini noodles

Easy Peanut Dipping Sauce for Fresh Spring Rolls

That’s it! Warm in a sauce pan over low heat to mix easier. You can add a little water to thin, if needed.

True story: When I first made these rolls at home, I went to a Vietnamese market in search of peanut dipping sauce. I asked the young man stocking where it was. He didn’t think they had it and asked his grandmother. She laughed and (with her grandson translating) explained they always made it. She swore all you needed was these two ingredients. I usually can’t restrain myself from throwing in a little sriracha and nước mắm, but try it as is!

Shopping Notes:

The best prices are in Asian markets. These ingredients are pretty common, so you can usually find them on the “ethnic” aisle of big grocery stores. If you can’t find them easily, I’ve included some affiliate links to Amazon. Have fun and let me know if you have any questions!

More Ways to Stock Up On Food Before Baby Comes

Hopefully you saw my recent post on The Best Meals to Freeze Before Baby Arrives. I had so many ideas that I wrote up a follow-up post for the Ergobaby Blog. Please hop over there to read up on my favorite way to nest: with food! My article on Stocking Up On Food Before Birth is now live.

Screen Shot 2014-05-07 at 4.09.41 PM

Click on the image above to read about:

  • Easy high energy snacks
  • Making double to freeze
  • Freezing meals ready to cook
  • What ingredients to stock up on
  • and more!

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