Kale, Tastes Good and Does the Body Good
Kale is a descendent of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 BC by Celtic travelers. This wild cabbage is considered a native to coastal southern and western
Europe, where its tolerance of salt and lime, but intolerance of competition from other plants, restricts its growing area to limestone sea cliffs. Kale was a popular vegetable in Europe during the Middle Ages. English settlers brought kale to the United States in the 17th century.
There are many types of Kale – keep trying them until you find your favorite.
Adam’s Heirlooms Blog Posts about Kale:
Kale is a Super Nutrient
Kale is rich in the nutrients your body needs for its daily activities, containing more than 100 percent of your daily requirement of Vitamins A, C and E. It also contains 10 percent of your daily copper needs and 26 percent of your manganese. And it is high in Protein & Fiber. This helps to support the digestive circulatory systems. Kale also has alkalizing effects on the body. Great news!!! The vitamins and minerals and sulfur-containing phytonutrients in Kale, are said to prevent cancer byway of activating detoxifying enzymes in the liver that help neutralize potentially carcinogenic substances.
One significant way Red Russian kale differs from other kales is the presence of carotenoids, the phytochemical that gives red kale its distinctive color. According to Dr. Stephen Pratt in “The Superfoods Rx,” carotenoids are essential to eye health, protecting your eyes from sun damage that can lead to macular degeneration.
And cooking Kale does not destory all these great nutrients, and many of them increase in bio-availability to the body by light cooking. Kale is filled with so many nutrients, it is literally like eating not only a vitamin pill, but also a whole herbal pharmacy of preventative medicines in one cup.
So now that you know Why you should eat Kale … Let’s look How to Enjoy Eating Kale!
So How are You Going to Eat Your Kale?
Kale Chips – Check out our Kale Chips Page – yep they are so good they earned their own page. Learn how to make them and the countless ways to season them for limitless options of Kale Chips.
Kale Honeydew Salad
This is one of Dianna’s favorite Kale salads. It is best if given the chance to sit and let the flavors blend a little – so leftovers are great.
5-7 stalks of kale
Juice from 1 lemon
Honeydew melon ( or any soft fleshed melon – crenshaw, santa, etc)
1/3 cup sliced almonds
1/3 cup shaved Romano or Parmasean cheese
1 tablespoon agave syrup or honey
Salt to taste
Cracked black pepper to taste
2 tablespoons coconut (melted) or olive oil
Wash kale and cut off thick stalks at bottom (but leave stalks that run through the center of leaves). Chop into small pieces/ribbons and set aside in large mixing bowl. Remove melon from rind and cut into thin slices. Make sure to keep all the melon juice as it will add to the dressing. Set aside. Grate cheese and set aside.
Dressing: Whisk lemon juice, oil, agave, melon juice, salt and pepper in small bowl.
Pour over kale. Toss well. Add melon pieces, almonds and cheese. Toss really well and place in fridge for about 10-15 minutes so flavors/juices can settle in. Toss again immediately before serving and top with a little extra cheese and salt/pepper.
Alkalizing Green Smoothie
2 cups fresh, organic pineapple puree
1/2 organic banana
3 leaves of fresh kale
1 cup almond milk
1-2 cups of ice
In a high-speed blender, puree enough fresh pineapple to make 2 cups of puree. Then blend in the banana, comfrey (or kale), and almond milk. Blend on high until smooth and creamy. Add ice and blend no more than 1 minute. Enjoy this amazing drink! (This is a great smoothie recipe by Dr. Christopher)
LENTIL, KALE, AND SAUSAGE SOUP
- 2 1/2-inch piece smoked kielbasa or chicken sausage, sliced thin
- 1 teaspoon vegetable oil if necessary
- 2 garlic cloves, minced
- 1 small onion, sliced thin
- 1/2 cup lentils, picked over
- 1 1/2 cups water
- 1 1/2 cups chicken broth
- 1/2 small bunch kale, stems and center ribs discarded and leaves sliced thin (about 2 cups)
- 1 tablespoon balsamic vinegar
In a 3-quart heavy saucepan brown sausage over moderate heat and transfer with a slotted spoon to paper towels to drain. If there is more than 1 teaspoon fat in pan pour off excess; if there is less, add enough oil to measure 1 teaspoon fat. Cook garlic, stirring, until golden. Add onion and cook, stirring, until softened. Add lentils, water, broth, and sausage and simmer, covered, 30 minutes. Add kale and simmer, uncovered, until tender, 5 to 7 minutes. Stir in vinegar and salt and pepper to taste. Makes about 3 cups.
Kale Apple Smoothie
3/4 cup chopped kale, ribs and thick stems removed
1 small stalk celery, chopped
1/2 cup apple juice
1/2 cup ice
1 tablespoon fresh lemon juice
Place the kale, celery, banana, apple juice, ice, and lemon juice in a high speed blender (my preference is a Vitamix). Blend until smooth and frothy.
Feta Cheese, Kale, and Red Onions
1 lb kale, washed & stems discarded
1 teaspoon olive oil
1 cup red onion, sliced
3 garlic cloves, minced
salt & pepper
1/3 cup reduced-sodium vegetable broth
1/4 cup feta cheese, crumbled
Bring a large pot of water to a boil. Put in the kale and cook 2 minutes (it should be bright green), drain immediately, put under cold water. Coarsely chop the Kale. In the same pan heat the oil and cook the garlic and onions for about 4 minutes until the onions are clear and the garlic is golden. Add a tbsp of water as you are cooking them and it will steam the onions and keep them soft. Add kale, salt, pepper half of the feta cheese and the broth. Stir and heat through. Crumble the remaining feta cheese over the veggies just before serving.
Kale & Olive Oil Mashed Potatoes
3 pounds potatoes, peeled and cut into large chunks
4 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 bunch kale, large stems stripped and discarded, leaves chopped
1/2+ cup warm milk or cream
freshly ground black pepper
5 scallions, white and tender green parts, chopped
1/4 cup freshly grated Parmesan, for garnish
Put the potatoes in a large pot and cover with water. Add a pinch of salt. Bring the water to a boil and continue boiling for 20 minutes, or until the potatoes are tender. Heat two tablespoons of olive oil in a large pan or skillet over medium-high heat. Add the garlic, chopped kale, a big pinch of salt, and saute just until tender – about a minute. Set aside. Mash the potatoes with a potato masher or fork. Slowly stir in the milk a few big splashes at a time. You are after a thick, creamy texture, so if your potatoes are on the dry side keep adding milk until the texture is right. Season with salt and pepper. Dump the kale on top of the potatoes and give a quick stir. Transfer to a serving bowl, make a well in the center of the potatoes and pour the remaining olive oil. Sprinkle with the scallions & Parmesan cheese.
Pasta with Lacinato Kale Pesto
Actually you can use any kind of kale, I just had the Lacinato left over from the shares.
This recipe makes a scant 1/2 cup of pesto or less – you only need a tablespoon or so per serving of pasta. It would also be lovely with grilled chicken or fish.
1 cup lacinato kale, roughly chopped (any kind of kale will work)
2 cloves garlic, peeled and roughly chopped
2 tablespoons walnuts or pine nuts, lightly crushed
1/4 cup extra virgin olive oil (or less)
4 tablespoons Parmigiano-Reggiano cheese
Extra cheese for serving (if serving with pasta)
- Add the kale, garlic, walnuts, and a generous pinch of salt to the bowl of the food processor. Pulse a several times to combine.
- Slowly drizzle in the olive oil through the feed tube of the food processor. Depending on the consistency you like, you may not use all of the oil, so pour slowly. Run the machine continuously for a minute or two to obtain a very smooth consistency. Add more oil if the consistency of the mixture isn’t smooth.
- Add the cheeses and pulse to combine.
- Taste and correct for salt.
To use the pesto: Just toss with your favorite pasta, top with a little grated Parm, and serve!