Move over Acai berries. There’s a new super food becoming increasingly more popular. Kale is a dark, leafy vegetable that is incredibly healthy. Eating kale regularly can lead to a healthier life and is even said to help prevent cancer.
Kale is low calories, high in fiber, magnesium, vitamin A, vitamin C, and vitamin K. It is also a good source of calcium, vitamin B6 and the minerals copper, potassium, iron, manganese and phosphorus. It has compounds that promote eye health and cartenoid and flavinoid antioxidants that help prevent and fight cancer.
Kale is available year round since it grows in the winter as well as the summer. It is a dark, leafy green with hardy stems. The color can range from dark green to purple to deep red although dark green is the most common. Smaller leafed kale has a milder flavor and is more tender.
There are many different ways to prepare kale. It can be cooked by itself, made into a salad or even added to pastas or soups.
To saute kale heat up 3 Tbsp of olive oil in a sauce pan then add 6 cups (1 large bunch) of coarsely chopped kale. Add 1 cup water or vegetable stock. Stir until kale is moistened. Heat on medium heat covered for 5 minutes then remove cover and continue to heat until leaves are dark green and the liquid has all evaporated.
One of my favorite kale salads you simply slice thinly 1 large bunch of kale and toss with 4 ounces of freshly grated Parmesean cheese, the juice of 2 lemons and 1/2 cup of olive oil.
If you want to make an entire meal using kale you can saute 8 ounces of link sausage and 1/2 cup chopped onion in 1 Tbsp of olive oil. Add 2 cups of chopped zuchini and 3 crushed cloves of garlic. Cook for 2 minutes. Add 6 cups chopped kale, 1/2 cup water, 2 (16 ounce) cans of white beans and 1 (14.5) ounce can of diced tomatoes. Bring to a biol and then simmer on low heat, covered for 10 minutes. Tastes best if served immediately.
You can even make kale chips. You simply cut the kale into approximately 1 inch pieces and toss with 2 Tbsp of olive oil until completely coated. Lay the kale out in a single layer on a parchment covered baking sheet. Sprinkle with salt. Bake for 12 minutes at 400 degrees.
