Recipes - Winter Kale

Kale grows in many climates and comes in several varieties and colors. It's not only used as a food plant. Many gardeners and landscapers like Kale just for its beautiful colors and big leaves!

Kale is a green leafy vegetable that grows quickly to maturity. By harvesting the outer leaves and leaving the small central leaf bundle, main stalk, and roots intact, kale may be harvested continuously throughout the growing season.

Young and tender kale leaves may be used raw in salads. More mature leaves may have a bit of bitterness to them, which cooking will remove. Cooked kale has a smooth, refined, sweet taste and may be used in many dishes in place of spinach. The leaves and stalks are edible, although the older stalks may have a somewhat bitter taste. Cooking kale removes the bitterness. Kale may be eaten raw, or stir-fried, steamed, boiled, roasted, pickled, or included in soups and other one-dish meals.

Preparing Fresh Kale

Wash the kale, being sure to get inside the leaf fold and stem to remove all grit and contaminants. Shake or pat dry.

Using a sharp knife or tearing carefully, remove the tough stem and any large ribs. Small stalks and ribs may be left attached to the leaf.

Tear off the small leaves from the stalk and put aside as these do not need to be cut further.
NOTE: While taking these pictures, I was making Kale Crisps (chips). The small stalk leaves are too small to make a good chip as they burn too quickly during the cooking process. I put them aside in a bowl for use in another recipe later.

Stack the leaves to make chips. OR
Roll the leaves into a long tube to make strips (as with Swiss Chard).

Slice across the leaf bundle to make strips.

Fluff the strips into a loose bunch or separate into chips and use in your favorite recipe!

Favorite Recipes Using Kale

• Kale Quiche
• Kale Chips
• Red Chicken Soup

Storing Fresh Kale

You will need:
     Large Pot
     Water
     Salt
     Strainer that fits in large pot
     Freezer bags or containers

Bring a pot of lightly salted water to a full rolling boil.

Place kale strips into a strainer that will fit into the pot and completely submerse the kale.

Boil kale for 2 minutes.

Remove kale from boiling water and plunge into ice-cold water for 1 minute to stop the cooking.

Remove kale from cold water and allow most of the water to drip out.

Seal into air-tight freezer containers.

Kale will last up to one year properly sealed and frozen.

Cooking Kale Basics

Steaming/Boiling
Bring 2 inches of water to a boil in a pot that has a lid.
Add kale to boiling water and place the lid on the pot.
Return to a low boil so that the water steams up through the kale.
Stir often to prevent sticking and to break apart leaf bundles.
Leaves will turn a much darker color and become tender when they are done (10-15 minutes).
Remove from heat
Butter and salt to taste.

Sauteed
Heat 2 tablespoons of oil in a large skillet.
Add chopped onions, minced garlic, and sliced celery.
Cook until onions become translucent.
Add kale and stir to mix thoroughly.
Reduce heat to medium.
Cook until kale becomes tender (10-15 minutes).
Remove from heat.
Serve with salt, soy sauce, sesame oil, or your favorite spice blend!

Wash and Dry Kale

Remove Kale Stalk From Leaves, Saving Small Leaves from Stalk

Stack Kale Leaf Halves To Make Cutting Easier

Slice Kale Into Chips

Fluff Kale Chips For Cooking Or Storing

Kale Nutritional Values

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
Wikipedia

One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K.
Kale contains lutein, a type of carotenoid (an organic pigment) responsible for the plant’s color and nutrients. Lutein helps keep eyes and vision healthy.
WebMD