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by Elaine French, VSH Founding President
(click on any photo below for a larger view)

Here's a delicious recipe from Volume I, No.2, September 1990 of the Vegetarian Society of Honolulu (VSH) newsletter.

1 large bunch kale or Swiss chard,

1-2 Tbsp lemon juice

3-4 Tbsp Dijon or brown mustard,

1 pkg. (10 oz) "Thin-Thin Bread" or oil-free "Soft Lavosh"

1 tsp Red Star T6635+ nutritional yeast (optional)

Remove ribs from the greens with knife or peel the leaves off the ribs by hand. Steam the greens 2-10 min. and drain off liquid. Spread the bread with mustard, lay the greens on the bread.

Then firmly roll up in jelly roll fashion (start from the narrow end). Trim off ends and slice into 1/2-3/4 inch pinwheels. Lay flat and serve on platter as appetizer.

This recipe reprinted courtesy of Mary McDougall and Jan Mareko. Kale grows easily in the Ala Wai Community Garden and most other spots in Hawaii

As you can see from the nutrient analysis below (based on 2 oz kale, 1 oz flour tortilla, 1/2 oz Grey Poupon mustard, and 1 tsp Red Star T6635+ nutritional yeast), the plain pinwheels lack vitamin B12 and are marginal for pyridoxine (B6) and zinc. You can fix both problems with a teaspoon of Red Star T6635+ nutritional yeast thoroughly mixed into the mustard, thus transforming a popular and delicious party canape into a complete food.



 With T6635+

% of Calories from:
Protein 14% 16%
Carbohydrate 66% 64%
Fat 20% 20%
% of RDA/Calorie
Calcium 191% 184%
Cholesterol 0% 0%
Dietary Fiber 217% 206%
Folate 112% 384%
Iron 181% 180%
Magnesium 121% 130%
Niacin 143% 914%
Phosphorus 92% 133%
Potassium 157% 182%
Protein 151% 174%
Vitamin A 920% 874%
Vitamin B12 (Cobalamin) 0% 833%
Vitamin B1 (Thiamin) 63% 1878%
Vitamin B2 (Riboflavin) 155% 1686%
Vitamin B6 (Pyridoxine) 98% 1343%
Vitamin C 679% 645%
Vitamin E (Tocopherol) 1096% 1041%
Zinc 57% 109%

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