KALE

What’s all this fuss about kale? Isn’t kale some kind of old fashioned things that escaped from the old country? Not according to several sources. Kale is a very modern source of Vitamin A and is positively loaded with beta - carotene. It comes in pretty early in our cool Newfoundland climate and unlike some early plants such as Bok Choy, the plant continues to grow through out the season; it does not have to be continually replanted every few weeks like spinach. When one looks across the hillside gardens, it is prominent, stately and healthy, even though, from time to time, it may have a few insect holes, which is puddin’ proof that it has not been sprayed with those nasty insecticides.

Kale is a member of the large brassicae family with diverse cousins such as broccoli, cauliflower, cabbage, brussels sprouts, bok choy and turnips. One source, weighwatchers.ca names it, a nutritional powerhouse and a significant vitamin C provider, rich in fiber. Here is a quote, ‘It also contains huge amounts of the antioxidant lutein, thought to be helpful in avoiding such optical problems as macular degeneration and cataracts”.

The bottom line - whether we like it or not, we should learn to eat kale raw, steamed and in as many ways as possible. Here are some ideas. The first one is Kale Chips from Kathy Mackey. I am just getting around to making Kale Chips this season, to leave on the table for WOOFER Snacks. Although Kale chips may not be the most nutritious way to prepare, it is certainly a better snack food for children than those x things have the same last name.
(Melba Rabinowitz, September, 2008)

KALE CHIPS contributed by Kathy Mackey, a friend and former member of Veggie Coop. Kathy says her source is www.molliekatzen.com.

Preheat oven to 350 degrees. Line a baking tray with foil, then oil lighly, using a pastry brush or spray with oil. Add the fresh kale (stemmed and cut or torn into strips or large chip size pieces. It will shrink as it bakes.) Spread it out as much as possible. I usually put two trays into the oven at the same time. Bake for 10 minutes, stirring it around or mixing it up once or twice during that time. Sprinkle with Parmesan cheese (about 2 - 3 tbsp.)and bake for 10- 15 minutes longer, stirring occasionally, until it is as crisp as you like. The kale will continue to shrink and crispen the longer it bakes. If you watch it carefully you can get it quite crisp without burning it. Remove tray from oven and let the kale cool on the tray. Crunch will keep for a week or two in a covered container. No refrigeration necessary.

BRAISED KALE - Source; The Lactose Free Family

Remove tough stems from Kale and wash. In large saucepan, bring about l/2 inch of water to boil and add kale. Return to boil, simmer covered for 3 - 4 minutes or until limp. Drain well and chop coarsely. In same saucepan heat oil over medium heat and cook garlic until softened. Add kale and cook, stirring for about 1 minutes, until heated through out. Season to taste with sale and pepper .Serve immediately. ( I usually serve this dish with a garnish of sliced hard boiled eggs, enough for each person to have a half-egg. I grew up in Tennessee, with “pepper sauce’ was always on the table when “greens” of any kind were served. Pepper sauce is made from marinating small fresh chilli peppers in vinegar, in a glass sprinkler. In our kitchen, we use a favourite balsamic vinegar.

KALE: STIR FRY, JUICING, SOUPS AND CORNBREAD

Stir Fry. Add chopped kale to your favourite stir-fry about 5 minutes before it finished cooking. For a quick side dish, simply stir-fry 2 cups of chopped kale with a clove of minced garlic for 5 minutes, top with toasted sesame seeds and a drizzle of sesame oil.

Health Juice. Folks who like to juice their veggies will appreciate the pick-me-up kale adds to vegetable juice, combine it with carrots and beets in your juicer and add a little fresh ginger root for a healthy and delicious juice.

Soups. Add kale to hearty winter soups such as minestrone or bean or lentil soup.

Caldo Verde ( Portugese Green Soup). Saute l medium onion, 2 cloves garlic and 6 peeled, thinly sliced potatoes in olive oil; add 8 cups water or chicken broth and simmer until potatoes are soft, about 20 minutes. Mash potatoes in the pot. Stir in half a pound cooked, thinly sliced linguica sausage or low fat turkey sausage. Add 2 pound thinly shredded kale leaves with inner stem removed. Simmer 5 more minutes.

Cornbread. For a spicy twist, add l/2 cup finely chopped kale and 1 minced jalapeno pepper to your favourite cornbread recipe.

Potatoes or Rice. Perk up your starches! Chopped very fine and sauteed or steamed, kale can be added to mash potatoes, one bunch per dozen potatoes for a boost in flavour, nutrition and colour. Alternatively toss some chopped kale into the pot when you’re making rice. Use l/2 chopped kale per cut of rice. Add at the beginning. (These ideas from www.weightwatchers.ca)