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. This is especially true with locally grown kale.
When shopping for kale, look for a healthy looking long bunch with dark green leaves that are curly around the edges. Avoid buying kale that is wilted or yellow.
My Favorite Kale Recipe
Raw Kale Salad Recipe
On this lens, I will provide several different recipes for kale. But this one is my favorite.
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
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.
Braised Kale Recipe
3 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
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 Recipe
4 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
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 Recipe
2 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
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.