What is Kale?
Kale is a nutrient-rich, leafy green vegetable known for its many health benefits associated with its impressive vitamin, mineral, and antioxidant content. It is of the species Brassica oleracea, which also includes cruciferous favorites like broccoli, cabbage, and Brussels sprouts. Kale’s deep, dark green leaves vary in shape depending on the variety and are sometimes hand-picked. It lends itself to a variety of dishes, from soups and salads to casseroles, stir-fries, and smoothies.
Health Benefits of Kale
Kale is considered one of the healthiest vegetables on the planet. It’s a rich source of vitamins A, C, and K, as well as folate, calcium, and dietary fiber. Kale is also known for its cancer-fighting antioxidants, such as carotenoids and flavonols. Its health benefits are said to be so numerous that nutritionists have sometimes referred to it as a “superfood.”
Preparing and Cooking Kale
The most important step in preparing kale is thoroughly washing. Kale can be particularly difficult to clean due to its tough texture and frilly edges, so it’s important to rinse it well in a large bowl of cold water at least twice. To ensure all of the dirt and sand is removed, let the kale sit in the bowl of water for several minutes before removing the leaves and drying them with a dish towel.
Once washed and dried, remove the stems and center ribs from the kale before cooking. The stems can be tough and fibrous, but they can be used in stocks or other dishes if desired. For the easiest preparation, finely chop the kale leaves before cooking.
Kale can be cooked in a variety of ways, including steaming, boiling, sauteing, roasting, and even eating it raw in salads or smoothies. To steam it, cut the leaves into smaller pieces and add them to a steamer basket in a pot of boiling water. Cover and steam for 5-7 minutes, or until the kale has softened to your desired texture. For boiled kale, cook the same way but in a pot of salted boiling water. Boil for 10-15 minutes, or until the kale is softened.
Kale can also be sautéed in a large skillet with oil over medium heat. Add the kale and stir for 5-7 minutes, or until the kale has softened and wilted. To roast the kale, preheat the oven to 350 °F (175 °C). Spread the kale onto a baking sheet, spray with a liberal amount of cooking spray or olive oil, and bake for 10-15 minutes. Roasted kale becomes crunchy and flavorful when done, and makes for an excellent snack.
Kale Smoothies
One of the easiest and most popular ways to add kale to your diet is through smoothies. The leafy green can easily be blended up with some fruit and a liquid like almond milk. For example, you can combine kale with banana, spinach, almond milk, and a date for a subtly sweet smoothie. If you are looking for something specifically green and earthy tasting, try blending kale with coconut water, banana, and fresh mint leaves.
Kale Soups and Salads
Kale is a popular and flavorful addition to many soups and salads. Add it to the traditional minestrone soup or an autumn harvest pot. When using kale in a salad, remove the stems and ribs and thinly slice the leaves for a tender finish. Blanch the leaves in boiling water for a few minutes, then rinse with cold water to keep the leaves a nice bright green. You can enjoy the salad on its own or add cheese, nuts, and beans for a more complete meal.
Kale Chips
Crispy kale chips are a delicious and healthy snack alternative. To make them, simply preheat the oven to 375°F (190°C), spread kale leaves on a greased baking sheet, sprinkle with salt and pepper, and bake for 8-10 minutes.
Kale Stir Fry
Kale stir fry is a simple yet flavorful way to enjoy this leafy green. It requires minimal ingredients and is ready in no time. All you need is some garlic, onion, your favorite oil, and salt and pepper. Start by chopping the kale into small pieces and sautéing it with the garlic and onion. Once the onion is softened and the kale is wilted, you are ready to enjoy it.
Kale Pesto
Kale pesto is a great way to spice up any dish. Start by blending a bunch of washed, trimmed, and dried kale in a food processor with a small amount of olive oil. Add some garlic, salt, and pepper to the mix, then blend everything together until smooth. Toast some pine nuts in a skillet and add them to the kale puree for extra flavor and crunch. You can use store-bought pesto, but making it yourself will ensure that your dish is both tasty and fresh.
Kale with Roasted Potatoes
Kale and roasted potatoes pair wonderfully for an easy and satisfying meal. Thinly slice a few potatoes and spread them on a baking sheet. Drizzle them with a few tablespoons of olive oil and sprinkle some salt and black pepper over them. Bake in a preheated oven at 400°F (200°C) for 40 minutes, flipping them halfway through. At the same time, simmer a handful of finely chopped kale in a pot of boiling salted water for 10-15 minutes, or until the kale is softened, then strain and set aside. Lastly, combine the cooked potatoes and kale in a bowl and serve.
