KALE
A member of the large
brassica family (with such diverse cousins as broccoli, cauliflower, cabbage,
brussels sprouts, bok choy and turnips), kale is a top source of vitamin A and
is positively loaded with beta-carotene. This nutritional powerhouse is also a
significant vitamin C provider and is rich in fiber. It also contains huge
amounts of the antioxidant lutein, thought to be helpful in avoiding such
optical problems as macular degeneration and cataracts.
Selecting and Storing
Look for deep colour in the
leaves. Kale is best kept in a plastic bag pierced for aeration, and it lasts
in the refrigerator 3-4 days. While baby kale can be eaten raw, the bigger
winter variety should be cooked. Rinse it well under cold water; if centre stems
are large, strip the leaves from the stem with a sharp knife. Steam about eight
minutes and it will be nicely crunchy; steam 30 to 40 minutes to give it a soft
texture similar to cooked spinach. Sliced or shredded kale will require less
cooking time.
What to Do with Kale
Kale's strong, peppery flavour
helps it stand up to strong meats and adds another layer of zip to salads and
stir-fry. Try it on its own or in combination with other, equally robust
foods.
-Coarsely chopped and sautéed, kale is a welcome ingredient in hearty winter
soups such as minestrone or bean or lentil soup.
-From Portugal comes the rich, densely flavoured caldo verde (greens
soup). Sauté 1 medium onion, 2 cloves garlic and 6 peeled, thinly sliced
potatoes in olive oil; add 8 cups water or chicken broth and simmer until
potatoes are soft, about 20 minutes. Mash potatoes in the pot. Stir in half a
pound cooked, thinly sliced linguica sausage (or low-fat turkey sausage).
Add 1 pound thinly shredded kale leaves (inner stem removed); simmer 5 more
minutes.
-Add chopped kale to your favourite stir-fry about 5 minutes before it's
finished cooking. For a quick side dish, simply stir-fry 2 cups of chopped kale
with a clove of minced garlic for 5 minutes; top with toasted sesame seeds and a
drizzle of sesame oil.- -Juicer devotees will appreciate the pick-me-up kale adds to vegetable
juices; combine it with carrots and beets in your juicer and add a little fresh
ginger root for a healthy and delicious juice.
-For a spicy twist, add 1/2 cup finely chopped kale and 1 minced jalapeño
pepper to your favourite corn bread recipe.
-Perk up your starches! Chopped very fine and sautéed or steamed, kale can be
added to mashed potatoes (one bunch per dozen potatoes) for a boost in flavour,
nutrition and colour.
-Alternatively, toss some chopped kale into the pot when
you're making rice (use 1/2 cup chopped kale per cup of rice and add at the
beginning). - ---------------------------------------------------------------------------------------------
Recipes
-For a spicy twist, add 1/2 cup finely chopped kale and 1 minced jalapeño pepper to your favourite corn bread recipe.
-Perk up your starches! Chopped very fine and sautéed or steamed, kale can be added to mashed potatoes (one bunch per dozen potatoes) for a boost in flavour, nutrition and colour.
-Alternatively, toss some chopped kale into the pot when you're making rice (use 1/2 cup chopped kale per cup of rice and add at the beginning).
Recipes
Greens of Greece (Vegetarian)
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Kale Chips (Vegan)
Estimate Time: 5 Minutes Ingredients -Kale -Olive Oil -Vegetable Seasoning Directions Preheat oven to 375F. Rinse kale and coat lightly in olive oil and vegetable seasoning. Put in oven for 5 to 10 minutes ( depending on how crunchy you want them!) but flip halfway through. Kale should be green, crisp and tasty! *Oven tempertures vary, so the first time making this dish it is in good practice to keep an eye on it to prevent from burning Kale. If the tips begin to brown that is a good time to flip the kale. ------------------------------------------------------------------- |
