Kale, Tastes Good And It Is Good For You
Kale is a leafy green vegetable that is a member of the Brassica family. Kale is related to collard greens, cabbage and brussel sprouts, all of which are becoming more popular as people learn about their health promoting, sulfur containing phytonutrients. Kale also has alkalizing effects on the body.
Kale is available year round, but it is best in the winter and colder months as the cold temperatures help to make the leaves sweeter.
When shopping for kale, look for a healthy looking long bunch with dark green leaves that are curly around the edges. Avoid kale that is wilted or yellow.
Learn More About Kale
Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple in color, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower, collard greens, and brussels sprouts. The Cultivar Group Acephala also includes spring greens and collard greens, which are extremely similar genetically.
My Favorite Kale Recipe
Raw Kale Salad
On this lens, I will provide several different recipes for kale. But this one is my favorite.Ingredients
One bunch of kale
1/2 teaspoon of sea salt
Fresh squeezed juice of two lemons
One teaspoon of olive oil
One teaspoon of balsamic vinegar
A pinch of cayenne pepper
Directions
1.) Rip the leaves of the kale apart into a large bowl and remove the stem.
2.) Add the lemon juice and sea salt.
3.) Thoroughly mix by hand or with a spatula for 20 minutes.
4.) Add the cayenne, oil, and balsamic vinegar.
5.) Mix for another 2 minutes.
At this point the kale is ready to eat. I always like it most on the second day though. If I am making this as a dish to pass, I make it at least 6 hours before the start of the party to allow the ingredients to properly complement each other.
Quality Sea Salt Products
The Real Food Trading Company - Himalayan Pink Sea Salt, 8 oz powder
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Redmond Real Salt Gourmet All Natural Sea Salt, 4.75-Ounce Shakers (Pack of 12)
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Fine Granulated Original Himalayan Crystal Sea Salt
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Balsamic Vinegars
La Piana 20 Years Aged Balsamic Vinegar, 8.4 Fl Oz
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Colavita 25-Year Balsamic Vinegar of Modena, 2.9-Ounces
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Balsamic Vinegar¸ Org LIQ (16.9z )
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Braised Kale
Ingredients3 lb. of kale
4 tbs. of butter or oil
1 clove of minced garlic
3 tbs. of water
1 tsp. sea salt
1/8 tsp of pepper
1 tsp of potato flour
2 tsp of lemon juice
Directions
1.) Wash the kale and remove the tough veins. Wash again in several changes of water.
2.) Melt the butter or fat in a saucepan and stir in the garlic, kale, water, salt and pepper. Cover and cook over low heat 15 minutes or until tender. Mix together the potato flour and lemon juice and stir into the kale. Cook 2 minutes.
3.) Serves 4 to 5.
Corn and Kale Stew
Ingredients4 ears of corn
2 cups of vegetable of chicken stock, low sodium is ok
A dash of salt and pepper
1 lb. of trimmed kale
2 tbl. of butter or oil
Directions
1.) Shuck the corn; using a fork or knife, scrape the kernels off the cobs. Do not worry about getting every last bit. Cut the cobs into chunks.
2.) Simmer the cobs in the stock if you have it, in water if you do not, for about 10 min. Season the stock to taste. Chop the kale coarsely and add it to the stock; cover and simmer for about 10 - 15 min more, until the kale is tender but not mushy. Add the corn kernels and simmer another minute or two more, just to heat through. Add the butter or oil if you like, stir it in, and serve.
Sauteed Kale
Ingredients2 bunches kale
3 tablespoons olive oil
4 cloves garlic, finely chopped
1/2 tsp salt
1/2 tsp freshly ground pepper
1 tbs fresh lemon juice
Directions
1.) Rinse kale well in a large bowl of cold water. Drain and cut off the tough stems. Cut leaves into 1/4-inch strips. There will be 6 to 8 tightly packed cups.
2.) In a well-seasoned wok or large frying pan, heat the olive oil over moderately high heat. Add the garlic and cook, stirring, 30 seconds. Add half of the greens and cook stirring, for about 1 minute, until they begin to wilt. Add the remaining greens and cook, stirring constantly, for 8 to 10 minutes, until the greens darken slightly and are fairly tender.
3.) Season with the salt, pepper, and lemon juice.
4.) Makes 8 servings.
Kale Seeds
Grow Your Own
Kale Lacinato Italian Heirloom Seeds 350 Seeds
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Recommended Cookbooks
Healthy Recipes
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Weimar Institute's NEWSTART® Lifestyle Cookbook: More Than 260 Heart-Healthy Recipes Featuring Whole Plant Foods
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The Taste for Living Cookbook: Mike Milken's Favorite Recipes for Fighting Cancer
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Student's Vegetarian Cookbook, Revised: Quick, Easy, Cheap, and Tasty Vegetarian Recipes
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Do You Like Kale?
BoKli wrote...
I was just looking for a kale recipe and have come across your lens, I will definitely use one of your recipes just can't decide which one. They all look really good.
Posted March 16, 2009
Tobbie wrote...
Recently tried Kale for the first time..stumbled on your lens..sounds great. 5* Cheers.
Posted January 31, 2009
Utsahan wrote...
Jayashri: I LOVE Kale. I think it is one of the greatest food for body and mind. I love to eat it with apple cider vinegar or lemon and olive oil. God makes the best food. Raw is best. Glad you made a lense about it.
Posted January 25, 2009
kiwisoutback wrote...
I've had kale a few times, not nearly enough! Usually in soups, but these recipes sound tasty. Nice work!
Posted January 07, 2009
Kale Recipes On The Web
- Bacon Kale Recipe
- from Ron MacDonald... I got this from Cooking Light many years ago. I ramp up the bacon, but will post their version. 4 slices of bacon 1 large onion 1 large bunch of kale Dice 4 strips of bacon and fry in a large saute pan until ...
- Spotlight Recipe: Kale Chips | Healthy Eats
- 7612Commentshttp://blog.healthyeats.com/blog/2009/07/07/spotlight-recipe-kale-chips/Spotlight+Recipe%3A+Kale+Chips2009-07-07+18%3A00%3A17Katie+Cavuto+Boyle. I liked Kate's healthy tips but she had to talk to fast to catch all of them ...
- Dinner Tonight: Kale and White Bean Pasta | Serious Eats : Recipes
- The holiday weekend meant a round full of cookouts, resulting in eating more than my fair share of meat: steak, grilled chicken, and a hamburger or two. Luckily, my mom sent me back to Chicago with a bag full...
- Oven-baked vegan mac and cheese with roasted kale. | Vegetarian ...
- Oven-baked vegan mac and cheese (brown rice macaroni, turmeric, lemon juice, paprika, silken tofu, garlic, onion, habanero pepper, tahini) with roasted kale (sea salt, evoo/flax oil, liquid smoke).
