I know kale isn’t high on everyone’s list of favorite veggies, but I really think it’s hard to find a leaf that’s so good but also good for us. It can be thick and is usually cooked, it’s packed with vitamins, minerals, and, so we read, cancer-fighting chemicals. Plus, frankly, I think is among the prettiest vegetables and it’s nice to have recipes that highlight it’s texture and shape, in addition to the beautiful chartreuse color.
I use greens quick-cooked like this in dozens of ways. Stir a few beaten eggs into a skillet of sautéed kale, and you're on your way to a delicious omelet or frittata. I sometimes chop the leaves a bit finer (pre or post sauté), and add them to all sorts of soups and curries - you get color, flavor, and a nutritious boost. Puree the sautéed greens and you can whisk or blend them into yogurt, hummus, mashed potatoes, and dips. Any ideas from your end?
Keep kale unwashed (moisture speeds its decay) in a plastic bag in the coldest section of the refrigerator, which is usually in the back.
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.
Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood.
Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.
Kale Soup
4 large russet potatoes, peeled and quartered
4 links hot Italian or other robust sausage
1 large onion, chopped
1 bunch kale, ribs removed, chopped
3 quarts chicken stock or
veggie stock
1/4 cup hot pepper sauce
Whenever using kale, I always remove most of the thick stalk.
I sometimes lightly steam kale and eat it with a splash of good soy sauce or balsamic vinegar.
It can also be lightly cooked and drizzled with sesame oil and toasted sesame seeds and sea salt. Chilled after cooking it makes for a zesty salad.
Garlicky Greens
1 large bunch of kale, chard, or spinach
2 tablespoons extra-virgin olive oil
fine grain sea salt
5 cloves of garlic, crushed and chopped
1/4 cup Parmesan cheese (opt)
crushed red pepper flakes
To de-stem each leaf of chard/kale, grab the main stalk in one hand and strip the leaf from the stem all the way up with the other. I then tear the big leaves into bite-sized pieces, but you can use a knife for this task if you prefer. Wash the greens in a big bowl (or sink) full of clean water, rinsing and swishing to rinse away any stubborn grit and dirt. Drain, rinse again, and set aside.
Hold off cooking the greens until just before eating. Then, in a large skillet heat the olive oil. Add a couple big pinches of salt and the greens. They should hiss and spit a bit when they hit the pan. Stir continuously until their color gets bright green, and they just barely start to collapse - two, three, maybe four minutes, depending on how hot your pan is and how much structure your greens have. Then, just thirty seconds before you anticipate pulling the skillet off of the heat, stir in the garlic. Sauté a bit, remove the pan from the heat, stir in the Parmesan, and add a big pinch of crushed red pepper flakes. Taste, add a bit of salt if needed.
Emjoy!
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