NATURE'S SUPER FOOD: KALE. NOW, WHAT DO I DO WITH IT??
I have had my fair share of Kale and greens this summer season at the Dedham Farmers Market, and after a while, as a chef and dietitian, I need new ideas for kale. Do you? Once you bring home your kale or greens, and wash them, here are some different ideas for eating and preparing kale. Go for it!! Great in B vitamins and fabulous taste, we are so lucky to have great farms to grow kale. Your body will thank you!!!
10 Great Ways to Eat Kale...
- Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
- Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet. Simply replace the kale, in small pieces and replace basil or what I do: add to the basil. (50/50).
- Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick. If hot sauce is too ‘hot’………..use black pepper.
- Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
- Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite. I also use no nitrate ham or sausage……………
- Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy. Add in-between lasagna layers………delicious!!!
- Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with golden apples, rainbow carrots and a little lemon for a drink that is better for you than liquid gold. Sometimes I will add a bit of ‘mint’ to offset sweetness…………….
- Kale Slaw – You can substitute raw kale for raw cabbage in this recipe. Or simply add kale to cabbage slaw. Poppy seeds are a great touch as well………..
- Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to baked macaroni and cheese.
- Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy nitrate free bacon.
Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy! * use can also use collard greens for all of the above…….
Joanne Keaveney, chef and dietitian.