What it is: Kale is in the brassica family. Dark green flat leaves with red stems.
How to use kale:
- Raw in salads, juices, smoothies and bowls.
- Sauteed, with any of the following (all optional): garlic, crushed red pepper, cooked or canned beans – chick peas and white beans work particularly well. A squeeze of lemon or a splash of vinegar when you turn off the heat at the end brightens it up.
- Chop, wash and dry kale (I use a salad spinner), drizzle with olive oil, toss with chopped garlic, salt and pepper. Roast on a baking sheet in a 400 degree oven for 10 to 15 minutes. Stir occasionally. Leaves will get tender and a little crispy.
- Steamed – In a steamer basket over water. Drizzle a little olive oil and sprinkle a little salt when done. A splash of lemon, vinegar or hot sauce is optional.
- Too much kale? You can blend it with enough water to puree it (just add a splash at a time), and freeze it in cubes. Once it’s frozen you can transfer the cubes to a freezer bag. Drop the frozen kale cubes in soups or smoothies.
Why kale is good for you: Kale is nutrient dense and a good source of Vitamin C and fiber.