Fantastic Food: Kale

ThinkstockPhotos-482001077Last summer I fell in love with kale after we grew it in our garden and it produced from mid-summer until Thanksgiving!

Kale is a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. It’s a superfood!

Some people think kale is bitter, but I’ve found that it just depends on the kind of kale you get.  Regardless, there are still wonderful ways to make kale that takes care of any bitter taste.

I love to throw kale into soup and smoothies. When I make vegetable soup or chicken noodle soup, I chop up the kale to the consistency of parsley and throw it into the soup! When I make a smoothie, I throw some kale in to add veggies to my fruit smoothie (I’m not a green smoothie girl….just can’t drink a green smoothie that tastes more like veggies than fruit!)

I love to mix kale in with spinach and lettuce for a yummy salad.  I add diced apples, raisins, sunflower seed kernals, peppers, and just about anything else I can find to my salads.  I top them off with Flax Seed Oil and flavored vinegar from The Olive Bin (my favorite is Black Mission Fig!)

I also make a cold kale salad that is yummy! I have taken it to pitch in dinners before and people always rave about it. They can’t believe it when I tell them it’s a kale salad.  I don’t measure anything…just throw in a bowl: chopped kale (see below how to remove it from the stem), cucumbers, raisins, slivered almonds, sunflower kernels (if I have them), and tomato. I then squeeze a lemon over the salad, squirt some olive oil (flavored if I have it—love Blood Orange!) and a little bit of flavored balsamic (Black Cherry is a great flavor for this salad!) Toss together and serve. Yum!

You can also saute kale on the stovetop. It will really cook down so start with a lot. I add in slivered almonds, diced peppers, and any other veggie I have that can be sauteed (carrots, yellow squash, zucchini, kohlrabi, etc).  Sometimes I just do kale, onions, garlic, and slivered almonds.  I season it with salt and pepper and sometimes paprika, cumin, or turmeric (an excellent anti-inflammatory when paired with pepper!)

Kale is a yummy veggie that can be used in so many ways!

Cut or break the kale from the stem.

Cut or break the kale from the stem.

Saute with garlic, onion, and olive oil or coconut oil. If you have balsamic vinegar, throw some in...especially flavored balsamic.  Yum!

Saute with garlic, onion, and olive oil or coconut oil. If you have balsamic vinegar, throw some in…especially flavored balsamic. Yum!

Add some slivered almonds and serve!

Add some slivered almonds and serve!

What about you? Do you have a favorite way to prepare kale?

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2 Responses to Fantastic Food: Kale

  1. Beth Hanson says:

    I enjoy kale in all those ways, but have you ever made kale chips? coat with olive oil sprinkle with sea salt and bake in the oven. YUMMY!

  2. Missy B says:

    Made this recipe after watching Aarti’s show on Food Network awhile back. This recipe is a KEEPER! I’ll eat this whole recipe! http://www.foodnetwork.com/recipes/aarti-sequeira/massaged-kale-salad-recipe.html

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