Kale and spinach sauce

This kale and spinach sauce make a nutritious delight to go with so many starchy-dishes; blend it in a jiffy.

Everything of course depends on the freshness of your greens; wilted, old kale and spinach leaves are awful. So we choose to plant them in our garden; two of the easiest veggies to grow in the patch.

Just make sure you keep your hens out; they need the lutein in dark-green leafy vegetables even more than we do. A blind chicken would very soon be a dead bird.

Curly-leaf kale.


  1. Two large handfuls of spinach and kale, depending on how many gannets you have to feed.
  2. A smaller handful of a herb such as sweet-basil; it's my favourite.
  3. A clove of garlic.
  4. A peppadew or slither of chili.
  5. 1/2 cup of feta-cheese.
  6. 1 tsp capers.
  7. 1 tsp raw honey.
  8. A slosh of cream.
  9. A couple tablespoons of olive-oil.

Go for it

  1. Wash and devein the kale and spinach if the stems are tough.
  2. Toss the leaves into a little hot water and bring to the boil for two-minutes.
  3. Add olive-oil, garlic and the peppadew to the blender.
  4. Rinse the feta and capers of excess salt, and add along with the cream.
  5. Finally add the lightly-cooked greens and some of the water.
  6. Use a stick-blender and voila you have your kale and spinach sauce.

We've heard it so many times before how starches, and particularly those that have been refined, add the inches onto our girths, in all the wrong-places; even potato alas.

The trick is to lower the glycemic index so the sugars are released more slowly in the digestive-system; you do that by adding fat and protein. In this instance, we use olive oil, cream and feta cheese in our kale and spinach sauce.

You can also cool the starch overnight and then reheat it; this is known as retrogradation. The structure changes making it more difficult for the enzymes in your gut to reach the carbohydrate chains, slowing the release of the offending glucose-molecules.

Whole grains and retrograded-starches are good for us; those that are refined make us fat. You can be sure that a commercial kale and spinach sauce would have added sugar; extra salt and preservatives too.

Instead we use a touch of natural-honey; interestingly despite the simple sugars it has a low GI.

Use your kale and spinach sauce to lower the glycemic index of your whole-grain toast, mashed potato or pasta.

Keep the glycemic-load down by always limiting your helpings of starches; too much of a good thing just isn't beneficial.

You've read that enjoying seven or more coloured foods every day lowers the all-risk of death and disease by a massive 33pc. This five minute kale and spinach sauce already provides four.

It is interesting that natural honey that is unprocessed will not spike your blood-glucose[1]; it has a low glycemic index, with a few exceptions that contain a sugar called melezitose.

Lutein and zeaxanthin

There are at least three phytochemicals in your green leafy vegetables that are absolutely essential to prevent age-onset blindness and cataracts.

One of them is L-dopa so we often would pour this kale and spinach sauce over broad beans on toast, sometimes with an egg.

The other two are lutein and zeaxanthin; at least five million Americans are needlessly blind and many more have impaired vision because of a deficiency.

Everyone should know about lutein macular degeneration. A deficiency would be devastating.

"Let thy food be thy medicine, and medicine be thy food."

Hippocrates (460 - 370 BC)

Kale and spinach sauce on egg and broad-beans.

Our kale and spinach sauce wouldn't look so good on the menu at Beau-Constantia but for sheer nutrition and flavour it makes for an astonishingly tasty breakfast. How about your very own broad bean season? It will help save your eyes and give protection against the neurodegenerative diseases.

For starters we had it this morning with freshly-ground 100pc unrefined mealie meal porridge; a breakfast like this stays with you for the whole day. Have no fear of truly whole grains, but they are hard to get. You need a baby corn flour milling machine.

Mealiemeal porridge.

Much of the benefit of whole grains is to be found in the bran which contains nearly half of the protein, many vitamins and especially certain phytonutrients; what are lignans? They have enormous importance in the prevention of malignant breast tumours and cardiovascular disease; is it any wonder both have taken off since the milling of wheat and corn became the norm?

Nor need we fear the butter if we are eating foods like these; they promote wellness and help prevent disease.

What are functional foods?

Kale and spinach sauce

Kale and spinach sauce can be made literally in five-minutes.

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Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, the family and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

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South Africa