Healthy recipes offered

Here are recipes using spinach and kale that were featured during a recent “Color Me Healthy” fruit and vegetable program.

Potato spinach casserole

12 ounces frozen country style hash browns, thawed

1/2 cup chopped green sweet bell pepper

1/2 cup finely chopped onion, divided

1/2 teaspoon salt

1/2 teaspoon ground black pepper, divided

12 ounces canned evaporated skimmed milk

3/4 cup egg whites or egg substitute

1/2 cup shredded reduced fat sharp Cheddar cheese

1/2 cup shredded reduced fat Monterey Jack cheese

1 cup packed fresh spinach, washed and chopped

1/2 cup chopped fresh tomatoes

Preheat oven to 425 degrees. Wash your hands and work area. In large bowl, combine hash browns, green pepper, 1/4 cup onion, salt and 1/4 teaspoon pepper.

Spray a 8-inch-by-8-inch baking dish with non-stick cooking spray. Press potato mixture into bottom. Bake until lightly browned around edges, 20-25 minutes.

In large bowl, stir together evaporated milk, egg whites, 1/4 teaspoon pepper, cheeses, spinach, remaining 1/4 cup onion and tomatoes.

Reduce oven temperature to 350 degrees. Pour mixture over potato crust. Bake uncovered until center is set, 40-45 minutes. Cover and let stand for 10 minutes. Cut into 6 pieces. Serve hot. Cover and refrigerate leftovers within 2 hours.

Sunflower kale salad

1 large bunch fresh kale

1/4 cup olive oil

4 green onions, minced

1/3 cup roasted sunflower seeds

2 tablespoons soy sauce, tamari, or Braggs Liquid Aminos

Wash kale in cold water. Separate the kale leaves from their stems and wash the leaves. Discard the stems, and coarsely chop the leaves Steam for 5 to 10 minutes till soft but crisp (not overcooked). Rinse in cold water and drain well (a salad spinner works well to get the excess liquid out). Set kale aside.

In a skillet, saute the green onions in the olive oil 3 minutes.

Add olive oil and green onions to the kale and toss together.

Mix in the roasted sunflower seeds and sauce. Serve.