Kale Recipes

My kale has been doing fabulous in my garden! It doesn't mind the few freezes we've had and basically planted it and forgot about it!  What an easy vegetable!

I think it's beautiful to behold - almost like purple peacock feathers- but that doesn't mean my family equates that with good eating. 

  Here's what WebMD says about kale:

"One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. 

"Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw." 

Reason enough to try to sneak in to our diet more often!  So I've been experimenting and found some good recipes to use with our kale.

Kale Chips

I've seen lots of recipes for this but basically...

1. Wash the leaves.  Then strip them off the stem and tear into 3 inch pieces.  

2. Place the pieces on a cookie sheet in a single layer.  Drizzle olive oil over the leaves and toss to coast lightly.  

3.  Sprinkle kosher salt or experiment with other spices.  We tried nutritional yeast which gave it a cheesy flavor my family loves! 

4.  Put the pan in an oven set at 250 degrees for 15 minutes.  Turn and then cook for 25 more minutes.

Enjoy!  These were good- not comparable to potato chips- but good.

Orecchiette with Kale, Chickpeas and Sausage

from Williams Sonoma "Cooking from the Farmer's Market"

1 lb orecchiette or shells

1 T olive oil

1 t minced garlic

1/2 t red pepper flakes

1/2 c chicken broth

2 bunches kale, stems removed and leaves cut into 1" pieces

salt and pepper, to taste

3/4  lb sausage, slice to 1/2" thick

1 1/2 c canned chickpeas, rinsed and drained

1/4 c grated parmesan cheese

Boil pasta and cook al dente, 10-12 min.  Reserve 1 c of cooking water and drain the pasta.  While pasta is cooking in a large frying pan over medium heat, warm the olive oil.  Add garlic, red pepper and saute until fragrant, about 1 min.  Stir in broth, kale and a pinch of salt.  Raise the heat to high, cover pan and cook until kale begins to wilt, 1-2 minutes.  Continue cooking until the leaves are tender and the liquid has evaporated, 3-4 minutes more.  Stir in chickpeas and cook until heated through, about 2 minutes.  Add pasta to kale and stir to combine.  Stir in 1/2 c of pasta water to moisten mixture, adding more if needed.  Transfer the pasta to a serving dish and sprinkle with cheese.

I really liked this.  Kale pairs well with sausage.  My family liked it just fine, too.  

Zuppa Toscana

1 lb ground Italian sausage

1 1/2 t crushed red pepper

1 large diced white onion

4 T bacon pieces

2 t crushed garlic

10 c water

5 cubes chicken bouillon

1 c half and half

4 large potatoes

1/4 bunch of kale (I used atleast a whole bunch & it was still great!)

Saute Italian sausage and crushed red pepper in a large pot.  Drain excess fat.  Set aside.  In the same pan, saute bacon, onions and garlic over low-medium heat for approximately 15 minutes or until the onions are soft.  Add chicken bouillon and water to the pot and heat until it starts to boil.  Add the sliced potatoes and cook until soft, about half an hour. Add the half and half and just cook until thoroughly heated.  Stir in the sausage and the kale, let all heat through and serve.  

Yummmmy!