The power behind Kale

Yes, I'm sure all of you who know me are thinking, 'She's going to eat Kale?'. Yes, I am!  And here is why.

It is one of the healthiest vegetables around!  It is a form of cabbage, green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.  It is considered to be a highly nutritious vegetable with powerful antioxidant properties and is considered to be an anti-inflammatory.  Kale is very high in beta carotene, vitamin K, vitamin C, lutien, zeaxanthin and reasonably rich in calcium. Kale, as with broccoli, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

Kale is low and calories and inexpensive too! It comes in several varieties but the ones you’ll see most often are curly kale and dinosaur (flat) kale, both in beautiful hues of green and purple. Not only is kale a nutrient-dense, low-calorie food, kale is in peak season during the dead of winter when quality green foods seem impossible to find.  Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost.  Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly-flavoured ingredients as dry-roasted peanuts, tamari-roasted almonds, red pepper flakes, or an Asian-style dressing. 

What do I do with Kale?

Choose a bunch that has strong, crisp leaves with no brown spots, and store in your crisper in a large plastic baggie with a damp paper towel included.  When you are ready to eat your kale, and I suggest that you eat it soon after bringing it home, first wash the kale and then strip out the stems and rip the leaves into small pieces. Then, here are a few ways to prepare kale:

• Saute.  Saute the leaves in sesame oil and garlic until they are limp and bright, and serve sprinkled with toasted sesame seeds.
• Roast. Place the DRY leaves in a baking dish and toss with olive oil. Bake in 450 oven for 5-10 minutes until leaves are crispy, stirring occasionally. Sprinkle with salt and serve.
• Soup. Make a soup out of one head of garlic peeled and chopped, one onion chopped, 1 bunch kale de-stemmed and chopped, 2 medium  potatoes chopped, 2 carrots diced, any other veggies you like, and 8 cups veggie broth. Saute the garlic and onions first, and then combine everything in a big soup pot. Simmer until potatoes are tender. As an option, add rice vinegar, salt, and / or pepper and season to taste.
• Smoothie. Make your favorite smoothie, and add in tiny pieces of kale. Start with 1/2 a handful and then add more if you like.
• Steam. Bring about 1/2 cup of water in a large pot or Dutch Oven to a boil. Add a tablespoon or two of Earth Balance, and your kale. Put the lid on the pot and steam until kale is tender, adding water as necessary. Then season with salt and pepper,  lemon juice, olive oil, and / or soy sauce.

Have you tried Kale before? Tell me your favorite way to prepare it!