The Culinary Connoisseur
King Kale
07
Jan
Jan
Kale is among the most nutrient dense foods on the planet.
Kale is a member of the cabbage family and is related to
cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and
brussels sprouts. There are many different types of kale. The leaves can be
green or purple in color, and have either a smooth or curly shape. The most
common type is called curly kale or Scots kale, and has green curly leaves.
cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and
brussels sprouts. There are many different types of kale. The leaves can be
green or purple in color, and have either a smooth or curly shape. The most
common type is called curly kale or Scots kale, and has green curly leaves.
Kale is jam packed with vitamins A, K C, B3, and B6,
calcium, magnesium, iron and potassium. Some, in such large quantities that
they by far exceed the USDA’s recommended daily allowance. Kale, like other
leafy greens, is also very high in antioxidants. It has been found to be
powerfully cardio-protective, blood pressure lowering, anti-inflammatory,
anti-viral, anti-depressant and anti-cancer effects… nothing short of amazing!
calcium, magnesium, iron and potassium. Some, in such large quantities that
they by far exceed the USDA’s recommended daily allowance. Kale, like other
leafy greens, is also very high in antioxidants. It has been found to be
powerfully cardio-protective, blood pressure lowering, anti-inflammatory,
anti-viral, anti-depressant and anti-cancer effects… nothing short of amazing!
Given the incredibly low calorie content—only 33 calories
a serving– kale is among the most nutrient dense foods in existence.
Eating more kale is a great way to dramatically increase the total
nutrient content of your diet. One study found that drinking kale juice daily for
12 weeks increased HDL (the good) cholesterol by 27% and lowered LDL levels by
10%.
a serving– kale is among the most nutrient dense foods in existence.
Eating more kale is a great way to dramatically increase the total
nutrient content of your diet. One study found that drinking kale juice daily for
12 weeks increased HDL (the good) cholesterol by 27% and lowered LDL levels by
10%.
Best of all, kale
should be able to help you lose weight because it is very low in calories…
but still provides significant bulk that should help you feel full.
should be able to help you lose weight because it is very low in calories…
but still provides significant bulk that should help you feel full.
Kale is now available checked and ready to use in one of
these tasty recipes:
these tasty recipes:
1 head kale, checked, washed and dried
2 tablespoons light olive oil
Sea salt or kosher salt, for sprinkling
Preheat the oven to 275 degrees F.
Remove the ribs from the kale and cut into 1 1/2-inch
pieces. Place on a baking sheet and toss with the olive oil and salt. Bake
until crisp, turning the leaves halfway through, about 20 minutes. Serve
with chummus or your favorite dip.
pieces. Place on a baking sheet and toss with the olive oil and salt. Bake
until crisp, turning the leaves halfway through, about 20 minutes. Serve
with chummus or your favorite dip.
1 pound kale, checked and washed well
2 tablespoons canola oil
1/2 pound ground beef
2 onions, chopped
3 cloves garlic, minced
2 15 ounce cans
diced tomatoes with their juice
diced tomatoes with their juice
1 1/4 teaspoons kosher salt
1/2 teaspoon fresh-ground black pepper
2 cans (4 cups) canned white beans, drained and rinsed
Remove tough ribs from kale and slice into thin ribbons.
Set aside.
In a Dutch oven, heat 1 tablespoon of the oil over
moderate heat. Add the beef and cook, breaking the meat up with a fork, until it
loses its pink color, about 2 minutes. Add the remaining oil and then stir in
the onions. Cook, stirring occasionally, until the onions start to soften,
about 3 minutes.
moderate heat. Add the beef and cook, breaking the meat up with a fork, until it
loses its pink color, about 2 minutes. Add the remaining oil and then stir in
the onions. Cook, stirring occasionally, until the onions start to soften,
about 3 minutes.
Add the garlic and kale to the pan and cook, stirring,
until the kale wilts, about 2 minutes. Stir in the tomatoes, salt, and pepper;
bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender,
about 15 minutes.
until the kale wilts, about 2 minutes. Stir in the tomatoes, salt, and pepper;
bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender,
about 15 minutes.
Stir the beans into the stew and cook until warmed
through, about 5 minutes. If you like, mash some of the beans with a fork to
thicken the sauce. Serve hot with crusty bread for a hearty lunch or light
dinner.
through, about 5 minutes. If you like, mash some of the beans with a fork to
thicken the sauce. Serve hot with crusty bread for a hearty lunch or light
dinner.
Baked Kale Casserole
2 cups challah cubes
1/4 cup plus 1 tablespoon light olive oil
2 shallots, minced
1 garlic clove, sliced
1 1/2 pounds kale, stems discarded, leaves chopped
Salt and freshly ground pepper
1 1/4 cups shredded mozzarella cheese
Preheat the oven to 350°. Spread the bread on a baking
sheet and toss with 1 tablespoon of the olive oil. Bake for 8 minutes, or until
lightly toasted. Let the croutons cool on the baking sheet.
In a large sauté pan, heat the remaining olive oil. Add
the shallots and garlic and cook over moderate heat, stirring occasionally,
until softened, 7 minutes. Add the kale, cover and cook over low heat another 15
minutes. Season with salt and pepper.
the shallots and garlic and cook over moderate heat, stirring occasionally,
until softened, 7 minutes. Add the kale, cover and cook over low heat another 15
minutes. Season with salt and pepper.
Transfer the kale to an 8-by-10-inch glass baking dish.
Scatter the cheese over the kale and top with the croutons. Bake for about 20
minutes, or until the cheese is bubbling and the croutons are golden. Let stand
for 5 minutes and serve.
Scatter the cheese over the kale and top with the croutons. Bake for about 20
minutes, or until the cheese is bubbling and the croutons are golden. Let stand
for 5 minutes and serve.