Kale Continued

This past week at the food store I came across a gigantic bag of kale for $1.99! Way to good of a deal to pass up. So, I have been eating quite a bit of kale the past couple days. Kale is extremely nutritious, like most dark leafy greens. Not only is it a low calorie food, kale has high antioxidant properties and considered an anti-inflammatory food. Kale is rich in beta carotene, vitamin k, vitamin c, and calcium. Although you can find kale almost all year round in your local food store its season is from mid fall to early spring. During this time is it sweeter and more tender. When purchasing kale look for leaves that are dark green and avoid any leaves that are yellow or wilted. Kale should be stored wrapped in plastic or a ziplock bag in your refrigerator to prevent wilting.

Many people may be turned off by the look of kale, its actually mild in flavor and can be prepared in numerous ways. In a pervious post I showed you how to make kale chips. Kale can be steamed, sautéed, added to soups or stir fry. The possibilities are endless. Of course the most nutritional way to prepare kale is steaming. When cooked kale resembles spinach, but holds a slightly different flavor. Kale also adds a punch to salads and works extremely well with other strongly flavored ingredients.


Surprise your taste buds by adding cooked kale to your favorite foods.
- Pasta dished or pasta salads. Or make new pasta dishes with kale. Get creative. Gluten-free penne with sauteed kale, olives, and pine nuts or kale, tomato, and garlic pasta salad.
- Anything with mushrooms. Kale and mushrooms are a great pair.
- Add to lasagna!
- Mix kale into your favorite risotto. Once wilted it's ready!
- Toss raw kale to any salad for some variety.
- Cole slaw. Chop raw kale into thin strips (think of how cabbage look in cole slaw) and mix into your favorite slaw salad.


...And of course kale is great on its own with a little salt and pepper. Here are 3 recipes.


Sauteed Kale with Onion and Balsamic Vinegar


2 tsp olive oil
1 small onion, chopped
1 clove garlic, minced
1 large bunch of kale, washed, dried, and chopped
1-2 tbsp balsamic vinegar
1 tsp sugar
salt and pepper


- Heat the oil and cook the onion until soft, about 5 minutes. Add the garlic and cook 1 more minute.
- Add the kale, balsamic vinegar, sugar, and salt and pepper.
- Cook until the leaves just begin to wilt.
- Serve warm!


Kale with Curry and Quinoa
The spice amounts were estimates since when I made this I did not take measurements.


2 tsp olive oil
1 small onion, chopped
1 clove garlic, minced
1/2 tsp garam masla
1/2 tsp curry powder
1 tsp chili powder
1 large bunch of kale, washed, dried, and chopped
salt and pepper


- Heat the oil. Cook the onion until soft, about 5 minutes. Add the garlic and spices. Cook for about 2 minutes.
- Add in the kale and a splash of water. Cook until the greens just begin to wilt. Season with salt and pepper.
- Serve over warm quinoa.

Kale and White Bean Soup

This soup is great because it can be made in advance. Reheat on your stove and add more liquid if needed. This recipe makes a lot of soup (6 to 8 large servings) and its great on a cold evening.

1 pound dried white beans (cannellini)

2 tbsp olive oil

2 onions, chopped

3 garlic cloves

5 cups vegetable broth

2 quarts water (8 cups)

Salt and Pepper

1 bay leaf

1 tsp fresh rosemary, chopped

1 cup carrots, chopped

1 pound kale chopped

- In a large pot cover the beans with water by 2 inches. Bring the pot to a boil them remove from heat and let sit uncovered for 1 hour. Drain and rinse.

- Heat the oil in a large pot and cook the onion until soft, about 5 minutes. Add garlic and cook 1 more minute.

- Add the beans, vegetable broth, half of the water, salt and pepper, bay leaf, and rosemary. Simmer without a lid for about 50 minutes to an hour. Just until the beans are tender.

- Once the bean are soft add in the carrots. Simmer until they are tender, about 5 minutes.

- Add the kale and remaining water and simmer for 10 minutes. Check seasonings and add salt and pepper if necessary.

- If not using immediately allow to cool, put in containers, and place in your refrigerator. Soup will keep for 2-3 days.