Fresh Look: Kale
Jan 17, 2018 02:58PM ● Published by Becca Newell
Photography by Tony Lewis Jr.
The downtrodden leafy green that’s inevitably the butt of every vegan joke. And while many consider the cruciferous vegetable to be barely palatable, we’ve got three recipes that are likely to convince you otherwise. Kale, yeah!
Several studies have reported that kale has potential cancer-prevention properties due to its high content of glucosinolates—phytonutrients, responsible for kale’s bitter flavor, that may inhibit cancer growth and development.
When selecting kale at a produce stand, look for crisp, firm, blemish-free leaves that are a deep green color with no brown or yellow patches.
Kale is one of the most nutrient-dense veggies, particularly considering its low-calorie content (just 33 calories per cup!). It’s substantially high in vitamins A, C, and K, which benefit eye health, tissue growth and repair, and blood clotting, respectively.
Kale, Tomato & White Bean SoupIngredients:
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 large carrot, chopped
1 stick celery, chopped
Salt to taste
2 large garlic cloves, minced
1 14-ounce can chopped tomatoes, with juice
6 cups water
1 tablespoon tomato paste
1 teaspoon oregano
1 medium Yukon gold potato (about 6 ounces), diced
1/2 pound kale, stemmed, washed thoroughly, and chopped or cut in slivers (4 cups chopped)
1 can white beans, drained and rinsed
Freshly ground pepper
Grated Parmesan or bouquet garnish—
bay leaf, parsley and thyme sprigs,
and Parmesan rind—to enhance flavor.
Heat the olive oil over medium heat in a large, heavy soup pot and add the onion, carrot, celery, and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic, cook and stir, about 30 seconds. Stir in the tomatoes and juice from the can, for 5 to 10 minutes, until the tomatoes have cooked down slightly.
Add the water, tomato paste, oregano, potato, and salt to taste. Bring to a boil, add the bouquet garnish if desired, cover and simmer 10 to 15 minutes, until the potatoes are just about tender.
Add the kale and simmer another 10 minutes, until the kale and potatoes are tender. Stir in the beans and heat through for 5 minutes. Salt and pepper to taste. Garnish each serving with grated Parmesan.
This soup freezes well and will keep 4 to 5 days in the fridge. It’s best the second day!
Kale Chips – Maryland Style!Ingredients:
1 head kale, washed and dried thoroughly
2 tablespoons olive oil
Old Bay seasoning
Preheat oven to 275⁰ F.
Remove the ribs from the kale & cut in 1 ½ inch pieces with kitchen shears. Lay on a baking sheet and toss with the olive oil and Old Bay. Bake until crisp about 20 mins. Turn the leaves halfway through.
Kale Salad with Apples & CheddarIngredients:
1 bunch kale, stems removed and cut
torn into bite-size pieces
1 teaspoon Dijon mustard
1 teaspoon honey
2 tablespoons sherry vinegar
1/4 cup extra-virgin olive oil
Kosher salt and black pepper
1 apple, cut into matchsticks (1 1/2 cups)
3/4 cup shredded white cheddar cheese
1 1/2 cup shredded cooked chicken
(*can use rotisserie chicken)
1/2 cup pumpkin seeds
Whisk together Dijon mustard, honey, and sherry vinegar. Slowly add the olive oil, whisking constantly. Season with salt and pepper. In a large bowl, toss kale with dressing, massage the kale with your hands until tender, about 3 minutes. Toss in apple, cheddar, and chicken. Garnish with pumpkin seeds and serve.