From http://www.care2.com/greenliving/uses-for-apple-cider-vinegar.html
With many people lacking health and its insurance we can remember ancient folk wisdom that served our ancestors! Hippocrates, the Father of Medicine, used apple cider vinegar as an internal cleansing agent. Before refrigerators, vinegar was used as a food preservative.
The word vinegar is from the French, vin aigre or “sour wine.” Apple cider vinegar is prepared by the fermentation of apple cider and allowed to mature naturally in wooden barrels. During fermentation, sugar present in apple cider, is broken down by bacteria, and yeast breaks down alcohol to form vinegar. If vinegar appeals to you, make sure it is raw, and unpasteurized. Commercially distilled vinegars lack enzymes and minerals, which are destroyed during the distillation. Apple cider vinegar is a powerful antibacterial agent. The alkalinity of apple cider vinegar can correct excess acidity in the system and help prevent infection. It also provides a plethora of anti-inflammatory enzymes and minerals such as potassium.
Apple cider vinegar can be mixed with sea salt and gently applied to sprains. Ringworm, nail fungus, bunions, corns, calluses, warts, shingles, boil, ant, black fly, mosquito bites, wasp, bee stings and even poison ivy all benefit from applications of apple cider vinegar. (Making a paste with equal parts baking soda and apple cider vinegar is used just as often.)
For a bloody nose, apply a compress of two teaspoons apple cider vinegar one a cup of cool water to the base of the neck and to the top of the nose to help constrict blood vessels.
Lice and bed bugs are repelled by apple cider vinegar and when combined with essential oils of tea tree, rosemary, lavender, and peppermint are made into a spay for the hair and bedding.
Many digestive ailments are improved by apple cider vinegar. Vinegar increases the metabolic rate promoting weight loss, correcting constipation and improving digestion.
Add one tablespoon of apple cider vinegar to a cup of warm water and sip slowly for heartburn.
Indigestion, nausea and motion sickness improve with drinking two teaspoons each of apple cider vinegar and raw honey in a glass of warm water daily for its pH balancing effect.
For food poisoning, mix a tablespoon each of apple cider vinegar and raw honey in warm water and sip to deter the replication of unfriendly microorganisms, and replenish the body with depleted minerals.
The traditional remedy of teaspoons each of apple cider vinegar and honey helps in curbing allergies, arthritis and mastitis in humans and animals.
For bladder infection, using one half teaspoon each of apple cider vinegar and raw honey in a glass of warm water helps to acidify the urine and prevent bacterial growth, which in some cases can contribute to incontinence.
Drink two teaspoons each of apple cider vinegar and honey in a cup of hot water three times daily to break up mucus congestion and cough. Have a glass by the bed and take a couple of swallows if you wake up coughing.
Bleeding hemorrhoids and hypertension may improve if you take two teaspoonfuls of apple cider vinegar in a glass of water at every meal.
The acids in apple cider vinegar can help dissolve kidney stones. Drink two teaspoons daily in a cup of hot water. Frequent gargling with two tablespoons apple cider vinegar in water brings relief and inhibits bacteria and viruses causing sore throats.
Vinegar helps draw pollutants out of the body and balances the skin’s pH.
After cleansing the face, apply a cotton ball soaked in equal parts apple cider vinegar and water to restore the skin’s proper pH and prevent and treat acne.
Include it in a rinse for an antifungal anti dandruff scalp treatment.
Use one cup in the bathtub to relieve sore muscles, itchy skin, candida, poison ivy, and sunburn. To ease the discomfort of shingles and varicose veins apply apple cider vinegar directly to the affected area three to four times daily.
If you launder your own cloth diapers, add 1/4 cup apple cider vinegar to the final rinse water. This will make them softer for your baby’s skin and prevent diaper rash.
Drink a teaspoon of raw apple cider vinegar in water three times daily before each meal to improve memory and increases stamina.
Be aware the right diet, and emotional health are all part of good health, but we do know that apple cider vinegar has been used by millions of people for thousands of years and it can’t hurt to include it as part of your healthy day!
Thursday, March 22, 2012
Tuesday, March 13, 2012
How to Cook Kale
From http://www.care2.com/greenliving/how-to-cook-kale.html
By Cary Neff, Experience Life
Kale, with its frilly leaves and rich colors, is a gorgeous plant. Although officially a “dark leafy green,” it also comes in vibrant purples and dramatic winter whites. And kale’s beauty runs deep: It is packed with powerful phytonutrients, minerals and fiber.
Kale’s complex flavor wins it fans at breakfast, lunch and dinner. It boasts deep, earthy flavors that can range from rich and meaty to herbaceous and slightly bitter. It tastes supremely healthy — in a good way.
Kale belongs to the Brassica family, which also includes cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi and collards. It is an offshoot of wild cabbage, which originated in Asia Minor.
The ancient Greeks and Romans grew kale in their gardens. Europeans brought kale to the Americas in the 1600s. During WWII, it was a recommended plant for Victory Gardens because it provided so many nutrients. And today, this leafy green is enjoying a revival, particularly among the health-inclined.
Kale is easy to find, and it’s a cinch to work into virtually any style of cooking. Read on for more about kale, as well as a few ways to start experimenting with it.
Nutrition Know-How
Three servings of leafy greens each day has been found to slow cognitive loss by 40 percent.
Kale is packed with phytochemicals like sulfur-containing glucosinolates and isothiocyanates that help ward off cancer.
The fiber in kale helps absorb and sweep out DNA-damaging chemicals and other toxins that enter our bodies.
Open-leafed plants in the cabbage family, like kale, have higher amounts of vitamins C and A and carotenoids than plants whose leaves don’t see the sun. Carotenoids are powerful antioxidants that also support proper functioning of the immune and reproductive systems and lower the risk of cataracts.
Kale is an excellent source of minerals, including calcium, and manganese, a mineral the body requires for many physiological functions.
One cup of kale provides 1,300 percent of the recommended daily allowance of vitamin K, which is important for healthy blood coagulation and maintaining bone mass.
Shopping Tips
For optimum nutrition, buy kale in season. A light frost sweetens kale, so depending on where you live, fall or winter is the perfect time to enjoy it.
Choose kale from organic, biodynamic or responsible local growers when possible. Greens grown in better-managed soils help you net maximum flavor and nutrition and minimize exposure to pesticides.
Whenever you shop for kale, buy lots of it because it cooks down dramatically.
Keep blanched or precooked leftovers on hand to add to the week’s breakfasts, lunches and dinners.
Kitchen Tricks
Washing: Avoid washing kale until just before use, since it will hasten spoilage.
Cutting: To make cutting easier, remove any thick stems (just hold the kale upside down by the stems and pull the leaves off), then stack large greens on top of one another, roll them into tight bundles and slice into desired widths. The stems, finely chopped, can be used in soups.
Blanching: Blanching reduces bitterness and softens thick greens, which is useful if you want to follow up with a quick saute or freeze the greens for later use. To blanch kale, stir leaves into boiling water for a minute or two, drain, then immediately run under cold water.
Braising: Braising tenderizes and adds flavor. To braise, slow cook 1 pound of greens in a ½ to ¾ cup of seasoned cooking liquid (chicken or vegetable stock or wine) or water for about 20 minutes or until greens are tender and ready to eat.
Sneak-It-In Strategies
Blend a few chopped-up young kale leaves (but not the stems) into fruit smoothies. It’s a great way to get more greens into the diets of the veggie-averse, especially kids.
Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.
Blanched and frozen kale can be crumbled into soups, stews, beans and pasta sauces.
Substitute sauteed kale for cooked spinach in spanakopita, on pizza, or wherever you typically use greens.
Whip up a quick summer kale saute with garlic, olive oil, tomatoes and basil.
Recipes: Kale 3 Ways
Incredibly versatile, kale varieties can be used interchangeably in most recipes, including these classic, easy preparations.
Crispy Kale Chips With Sea Salt
An indulgent side dish for dinner — or a healthier snack alternative to chips. Roasting brings out smoky, buttery flavors and creates an irresistible, melt-in-your-
mouth texture.
Roasting to the point of crispness at high heat does involve some nutritional sacrifices, but it’s such a simple and delicious preparation (and one that has earned kale so many new fans), it’s worth making now and then. You can also cook longer at a lower temperature, if you prefer. And if you’re not afraid of fat, you can be more generous with the oil. For a twist, substitute Cajun spice or lemon pepper for the salt.
Serves two:
4 cups kale (1 large bunch)
1 tbs. extra-virgin olive oil
1 tsp. sea salt
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Wash the kale. Fold each leaf in half and tear or cut out the tough stem, then stack and slice into manageable-size pieces.
Toss pieces in a bowl with olive oil until coated, then arrange in a single layer on a baking sheet.
Roast for five minutes, then turn carefully with metal tongs and roast another seven to 10 minutes until kale begins turning brown, crisp and brittle. Remove from oven and sprinkle with sea salt. Serve promptly.
Asian Greens
This quick saute works well with kale or virtually any dark leafy green (spinach, Swiss chard, collards, dandelion greens, etc.) to create a healthy, delicious side dish.
By varying the seasonings (subbing in chili-garlic sauce, curry paste or peanut sauce for the soy sauce, for example), you can create an eclectic array of variations.
This basic preparation (sans seasonings) can also work to prep kale for using in other recipes, including a delicious egg scramble (see page 4).
For another classic preparation, saute kale with small amounts of bacon for flavor, then lightly braise in vegetable stock to soften.
Serves eight:
12 cups kale (3 large bunches)
1 tbs. sesame oil
1 cup diced yellow onions
2 tsp. minced fresh garlic
1 tsp. grated fresh ginger
2 cups vegetable stock
1 tbs. tamari soy sauce
1/8 tsp. ground black pepper
Wash kale, remove stems and cut into 1-inch squares.
Heat a large saute pan over medium-high heat and add the olive oil to just coat the bottom of the pan. Add onions and garlic and saute for one to two minutes. Stir in kale, ginger and vegetable stock.
Cook until the kale starts to wilt, about two minutes. Stir in tamari soy sauce and pepper. Remove from heat and serve.
Raw Kale Salad
Combining finely chopped kale with lemon and olive oil — then gently massaging them together — breaks down kale’s stiffness and bitterness, leaving you with tender greens bursting with flavor. Don’t skimp on the chopping: Not having to chew through large chunks of raw kale will increase your eating pleasure.
Serves four:
1 large bunch of kale, stems removed and thinly sliced
1/4 cup lemon juice
1/4 cup olive oil
1 minced garlic clove
1/8 tsp. sea salt
1/4 cup toasted walnuts
1/2 cup golden raisins
1/2 cup chopped kalamata olives
1 tbs. finely shredded basil
Place the kale in mixing bowl. Add the lemon juice, oil, garlic and salt. Massage the kale to soften for about one minute.
Add remaining ingredients and toss to combine.
Allow the salad to rest and soften for about 15 minutes before serving.
Chef Cary Neff is the author of the New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
Recipes: Kale 3 Ways
Incredibly versatile, kale varieties can be used interchangeably in most recipes, including these classic, easy preparations.
Crispy Kale Chips With Sea Salt
An indulgent side dish for dinner — or a healthier snack alternative to chips. Roasting brings out smoky, buttery flavors and creates an irresistible, melt-in-your-
mouth texture.
Roasting to the point of crispness at high heat does involve some nutritional sacrifices, but it’s such a simple and delicious preparation (and one that has earned kale so many new fans), it’s worth making now and then. You can also cook longer at a lower temperature, if you prefer. And if you’re not afraid of fat, you can be more generous with the oil. For a twist, substitute Cajun spice or lemon pepper for the salt.
Serves two:
4 cups kale (1 large bunch)
1 tbs. extra-virgin olive oil
1 tsp. sea salt
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Wash the kale. Fold each leaf in half and tear or cut out the tough stem, then stack and slice into manageable-size pieces.
Toss pieces in a bowl with olive oil until coated, then arrange in a single layer on a baking sheet.
Roast for five minutes, then turn carefully with metal tongs and roast another seven to 10 minutes until kale begins turning brown, crisp and brittle. Remove from oven and sprinkle with sea salt. Serve promptly.
Asian Greens
This quick saute works well with kale or virtually any dark leafy green (spinach, Swiss chard, collards, dandelion greens, etc.) to create a healthy, delicious side dish.
By varying the seasonings (subbing in chili-garlic sauce, curry paste or peanut sauce for the soy sauce, for example), you can create an eclectic array of variations.
This basic preparation (sans seasonings) can also work to prep kale for using in other recipes, including a delicious egg scramble (see page 4).
For another classic preparation, saute kale with small amounts of bacon for flavor, then lightly braise in vegetable stock to soften.
Serves eight:
12 cups kale (3 large bunches)
1 tbs. sesame oil
1 cup diced yellow onions
2 tsp. minced fresh garlic
1 tsp. grated fresh ginger
2 cups vegetable stock
1 tbs. tamari soy sauce
1/8 tsp. ground black pepper
Wash kale, remove stems and cut into 1-inch squares.
Heat a large saute pan over medium-high heat and add the olive oil to just coat the bottom of the pan. Add onions and garlic and saute for one to two minutes. Stir in kale, ginger and vegetable stock.
Cook until the kale starts to wilt, about two minutes. Stir in tamari soy sauce and pepper. Remove from heat and serve.
Raw Kale Salad
Combining finely chopped kale with lemon and olive oil — then gently massaging them together — breaks down kale’s stiffness and bitterness, leaving you with tender greens bursting with flavor. Don’t skimp on the chopping: Not having to chew through large chunks of raw kale will increase your eating pleasure.
Serves four:
1 large bunch of kale, stems removed and thinly sliced
1/4 cup lemon juice
1/4 cup olive oil
1 minced garlic clove
1/8 tsp. sea salt
1/4 cup toasted walnuts
1/2 cup golden raisins
1/2 cup chopped kalamata olives
1 tbs. finely shredded basil
Place the kale in mixing bowl. Add the lemon juice, oil, garlic and salt. Massage the kale to soften for about one minute.
Add remaining ingredients and toss to combine.
Allow the salad to rest and soften for about 15 minutes before serving.
Chef Cary Neff is the author of the New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
Kale Glossary
A quick overview of the most common types of kale
Green Kale: With vibrant green wrinkly leaves, this is the most common kale found in grocery stores, and you can add it to just about anything!
Red Kale: Similar in texture and flavor to leafy green kale, red varieties — which are actually more purple — add a splash of exotic color, whether raw or cooked.
Tuscan Kale: Discovered in Italy in the 19th century, Tuscan kale (also called dinosaur kale or lacinato kale) has deep green, smooth stems and a rugged, wrinkly texture. It’s great for braising or sauteing and it’s terrific finely shredded and tossed into stir-fries.
Ornamental Kale: Also known as salad savoy, ornamental kale — often green, purple, pink or white — is popular in flower gardens and makes a great garnish. But it’s edible too, as long as it hasn’t been sprayed with pesticides. It’s best harvested when still small and tender.
More Kale Cooking Tips
Blend a few chopped-up young kale leaves — but not the stems or very thick leaves — into fruit smoothies. It’s a great way to sneak greens into the diets of the veggie-averse, especially kids.
Add kale to breakfast egg dishes. Try an omelet with par-cooked potatoes, caramelized onions and steamed kale — or a scramble made with tomatoes, bell peppers, green onion and kale sprinkled with feta cheese.
Whip up a quick summer kale saute with garlic, olive oil, tomatoes and basil. Saute kale with small amounts of bacon for flavor, then lightly braise it in vegetable stock to soften. Great with roasted turkey, meatloaf or grilled tofu.
Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.
Kale is wonderful in miso soup or tossed with rice noodles.
Kale’s earthy flavor pairs well with hearty meats, beans and sausages. I particularly like kale with braised pork. I often substitute sauteed kale for cooked spinach in spanakopita, on pizza, or layered with ricotta cheese in calzone.
Blanched and frozen kale is great to have on hand. If you gently break it in the bag, it can be easily added to simmering marinara sauce, soups, stews and beans.
Kale, Mushroom and Cream Cheese Scramble
Conscious Cuisine
Sauteed, steamed or braised kale (especially refrigerated leftovers) is an easy and delectable addition to your breakfast eggs — or just about any other meal.
Serves one:
1/2 tsp. olive oil
1/4 cup julienned kale
1/4 cup diced fresh shiitake mushrooms
1 tbs. finely chopped green onion
1/4 cup small diced tomatoes
2 eggs, lightly whipped
1 tbs. milk
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1. Heat a saute pan over medium heat and add olive oil. Add vegetables and saute until they begin to sweat, about five minutes.
2. Whip the eggs with the milk and season with salt and pepper. Slowly pour into the pan with vegetables. With a heat-resistant spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the uncooked egg to flow in underneath. Repeat with the other edges, until there’s no liquid left.
3. Turn off the heat and add the cream cheese, gently stirring and turning the egg until all the uncooked parts become firm. Place on plate and serve with fresh fruit.
By Cary Neff, Experience Life
Kale, with its frilly leaves and rich colors, is a gorgeous plant. Although officially a “dark leafy green,” it also comes in vibrant purples and dramatic winter whites. And kale’s beauty runs deep: It is packed with powerful phytonutrients, minerals and fiber.
Kale’s complex flavor wins it fans at breakfast, lunch and dinner. It boasts deep, earthy flavors that can range from rich and meaty to herbaceous and slightly bitter. It tastes supremely healthy — in a good way.
Kale belongs to the Brassica family, which also includes cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi and collards. It is an offshoot of wild cabbage, which originated in Asia Minor.
The ancient Greeks and Romans grew kale in their gardens. Europeans brought kale to the Americas in the 1600s. During WWII, it was a recommended plant for Victory Gardens because it provided so many nutrients. And today, this leafy green is enjoying a revival, particularly among the health-inclined.
Kale is easy to find, and it’s a cinch to work into virtually any style of cooking. Read on for more about kale, as well as a few ways to start experimenting with it.
Nutrition Know-How
Three servings of leafy greens each day has been found to slow cognitive loss by 40 percent.
Kale is packed with phytochemicals like sulfur-containing glucosinolates and isothiocyanates that help ward off cancer.
The fiber in kale helps absorb and sweep out DNA-damaging chemicals and other toxins that enter our bodies.
Open-leafed plants in the cabbage family, like kale, have higher amounts of vitamins C and A and carotenoids than plants whose leaves don’t see the sun. Carotenoids are powerful antioxidants that also support proper functioning of the immune and reproductive systems and lower the risk of cataracts.
Kale is an excellent source of minerals, including calcium, and manganese, a mineral the body requires for many physiological functions.
One cup of kale provides 1,300 percent of the recommended daily allowance of vitamin K, which is important for healthy blood coagulation and maintaining bone mass.
Shopping Tips
For optimum nutrition, buy kale in season. A light frost sweetens kale, so depending on where you live, fall or winter is the perfect time to enjoy it.
Choose kale from organic, biodynamic or responsible local growers when possible. Greens grown in better-managed soils help you net maximum flavor and nutrition and minimize exposure to pesticides.
Whenever you shop for kale, buy lots of it because it cooks down dramatically.
Keep blanched or precooked leftovers on hand to add to the week’s breakfasts, lunches and dinners.
Kitchen Tricks
Washing: Avoid washing kale until just before use, since it will hasten spoilage.
Cutting: To make cutting easier, remove any thick stems (just hold the kale upside down by the stems and pull the leaves off), then stack large greens on top of one another, roll them into tight bundles and slice into desired widths. The stems, finely chopped, can be used in soups.
Blanching: Blanching reduces bitterness and softens thick greens, which is useful if you want to follow up with a quick saute or freeze the greens for later use. To blanch kale, stir leaves into boiling water for a minute or two, drain, then immediately run under cold water.
Braising: Braising tenderizes and adds flavor. To braise, slow cook 1 pound of greens in a ½ to ¾ cup of seasoned cooking liquid (chicken or vegetable stock or wine) or water for about 20 minutes or until greens are tender and ready to eat.
Sneak-It-In Strategies
Blend a few chopped-up young kale leaves (but not the stems) into fruit smoothies. It’s a great way to get more greens into the diets of the veggie-averse, especially kids.
Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.
Blanched and frozen kale can be crumbled into soups, stews, beans and pasta sauces.
Substitute sauteed kale for cooked spinach in spanakopita, on pizza, or wherever you typically use greens.
Whip up a quick summer kale saute with garlic, olive oil, tomatoes and basil.
Recipes: Kale 3 Ways
Incredibly versatile, kale varieties can be used interchangeably in most recipes, including these classic, easy preparations.
Crispy Kale Chips With Sea Salt
An indulgent side dish for dinner — or a healthier snack alternative to chips. Roasting brings out smoky, buttery flavors and creates an irresistible, melt-in-your-
mouth texture.
Roasting to the point of crispness at high heat does involve some nutritional sacrifices, but it’s such a simple and delicious preparation (and one that has earned kale so many new fans), it’s worth making now and then. You can also cook longer at a lower temperature, if you prefer. And if you’re not afraid of fat, you can be more generous with the oil. For a twist, substitute Cajun spice or lemon pepper for the salt.
Serves two:
4 cups kale (1 large bunch)
1 tbs. extra-virgin olive oil
1 tsp. sea salt
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Wash the kale. Fold each leaf in half and tear or cut out the tough stem, then stack and slice into manageable-size pieces.
Toss pieces in a bowl with olive oil until coated, then arrange in a single layer on a baking sheet.
Roast for five minutes, then turn carefully with metal tongs and roast another seven to 10 minutes until kale begins turning brown, crisp and brittle. Remove from oven and sprinkle with sea salt. Serve promptly.
Asian Greens
This quick saute works well with kale or virtually any dark leafy green (spinach, Swiss chard, collards, dandelion greens, etc.) to create a healthy, delicious side dish.
By varying the seasonings (subbing in chili-garlic sauce, curry paste or peanut sauce for the soy sauce, for example), you can create an eclectic array of variations.
This basic preparation (sans seasonings) can also work to prep kale for using in other recipes, including a delicious egg scramble (see page 4).
For another classic preparation, saute kale with small amounts of bacon for flavor, then lightly braise in vegetable stock to soften.
Serves eight:
12 cups kale (3 large bunches)
1 tbs. sesame oil
1 cup diced yellow onions
2 tsp. minced fresh garlic
1 tsp. grated fresh ginger
2 cups vegetable stock
1 tbs. tamari soy sauce
1/8 tsp. ground black pepper
Wash kale, remove stems and cut into 1-inch squares.
Heat a large saute pan over medium-high heat and add the olive oil to just coat the bottom of the pan. Add onions and garlic and saute for one to two minutes. Stir in kale, ginger and vegetable stock.
Cook until the kale starts to wilt, about two minutes. Stir in tamari soy sauce and pepper. Remove from heat and serve.
Raw Kale Salad
Combining finely chopped kale with lemon and olive oil — then gently massaging them together — breaks down kale’s stiffness and bitterness, leaving you with tender greens bursting with flavor. Don’t skimp on the chopping: Not having to chew through large chunks of raw kale will increase your eating pleasure.
Serves four:
1 large bunch of kale, stems removed and thinly sliced
1/4 cup lemon juice
1/4 cup olive oil
1 minced garlic clove
1/8 tsp. sea salt
1/4 cup toasted walnuts
1/2 cup golden raisins
1/2 cup chopped kalamata olives
1 tbs. finely shredded basil
Place the kale in mixing bowl. Add the lemon juice, oil, garlic and salt. Massage the kale to soften for about one minute.
Add remaining ingredients and toss to combine.
Allow the salad to rest and soften for about 15 minutes before serving.
Chef Cary Neff is the author of the New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
Recipes: Kale 3 Ways
Incredibly versatile, kale varieties can be used interchangeably in most recipes, including these classic, easy preparations.
Crispy Kale Chips With Sea Salt
An indulgent side dish for dinner — or a healthier snack alternative to chips. Roasting brings out smoky, buttery flavors and creates an irresistible, melt-in-your-
mouth texture.
Roasting to the point of crispness at high heat does involve some nutritional sacrifices, but it’s such a simple and delicious preparation (and one that has earned kale so many new fans), it’s worth making now and then. You can also cook longer at a lower temperature, if you prefer. And if you’re not afraid of fat, you can be more generous with the oil. For a twist, substitute Cajun spice or lemon pepper for the salt.
Serves two:
4 cups kale (1 large bunch)
1 tbs. extra-virgin olive oil
1 tsp. sea salt
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Wash the kale. Fold each leaf in half and tear or cut out the tough stem, then stack and slice into manageable-size pieces.
Toss pieces in a bowl with olive oil until coated, then arrange in a single layer on a baking sheet.
Roast for five minutes, then turn carefully with metal tongs and roast another seven to 10 minutes until kale begins turning brown, crisp and brittle. Remove from oven and sprinkle with sea salt. Serve promptly.
Asian Greens
This quick saute works well with kale or virtually any dark leafy green (spinach, Swiss chard, collards, dandelion greens, etc.) to create a healthy, delicious side dish.
By varying the seasonings (subbing in chili-garlic sauce, curry paste or peanut sauce for the soy sauce, for example), you can create an eclectic array of variations.
This basic preparation (sans seasonings) can also work to prep kale for using in other recipes, including a delicious egg scramble (see page 4).
For another classic preparation, saute kale with small amounts of bacon for flavor, then lightly braise in vegetable stock to soften.
Serves eight:
12 cups kale (3 large bunches)
1 tbs. sesame oil
1 cup diced yellow onions
2 tsp. minced fresh garlic
1 tsp. grated fresh ginger
2 cups vegetable stock
1 tbs. tamari soy sauce
1/8 tsp. ground black pepper
Wash kale, remove stems and cut into 1-inch squares.
Heat a large saute pan over medium-high heat and add the olive oil to just coat the bottom of the pan. Add onions and garlic and saute for one to two minutes. Stir in kale, ginger and vegetable stock.
Cook until the kale starts to wilt, about two minutes. Stir in tamari soy sauce and pepper. Remove from heat and serve.
Raw Kale Salad
Combining finely chopped kale with lemon and olive oil — then gently massaging them together — breaks down kale’s stiffness and bitterness, leaving you with tender greens bursting with flavor. Don’t skimp on the chopping: Not having to chew through large chunks of raw kale will increase your eating pleasure.
Serves four:
1 large bunch of kale, stems removed and thinly sliced
1/4 cup lemon juice
1/4 cup olive oil
1 minced garlic clove
1/8 tsp. sea salt
1/4 cup toasted walnuts
1/2 cup golden raisins
1/2 cup chopped kalamata olives
1 tbs. finely shredded basil
Place the kale in mixing bowl. Add the lemon juice, oil, garlic and salt. Massage the kale to soften for about one minute.
Add remaining ingredients and toss to combine.
Allow the salad to rest and soften for about 15 minutes before serving.
Chef Cary Neff is the author of the New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
Kale Glossary
A quick overview of the most common types of kale
Green Kale: With vibrant green wrinkly leaves, this is the most common kale found in grocery stores, and you can add it to just about anything!
Red Kale: Similar in texture and flavor to leafy green kale, red varieties — which are actually more purple — add a splash of exotic color, whether raw or cooked.
Tuscan Kale: Discovered in Italy in the 19th century, Tuscan kale (also called dinosaur kale or lacinato kale) has deep green, smooth stems and a rugged, wrinkly texture. It’s great for braising or sauteing and it’s terrific finely shredded and tossed into stir-fries.
Ornamental Kale: Also known as salad savoy, ornamental kale — often green, purple, pink or white — is popular in flower gardens and makes a great garnish. But it’s edible too, as long as it hasn’t been sprayed with pesticides. It’s best harvested when still small and tender.
More Kale Cooking Tips
Blend a few chopped-up young kale leaves — but not the stems or very thick leaves — into fruit smoothies. It’s a great way to sneak greens into the diets of the veggie-averse, especially kids.
Add kale to breakfast egg dishes. Try an omelet with par-cooked potatoes, caramelized onions and steamed kale — or a scramble made with tomatoes, bell peppers, green onion and kale sprinkled with feta cheese.
Whip up a quick summer kale saute with garlic, olive oil, tomatoes and basil. Saute kale with small amounts of bacon for flavor, then lightly braise it in vegetable stock to soften. Great with roasted turkey, meatloaf or grilled tofu.
Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.
Kale is wonderful in miso soup or tossed with rice noodles.
Kale’s earthy flavor pairs well with hearty meats, beans and sausages. I particularly like kale with braised pork. I often substitute sauteed kale for cooked spinach in spanakopita, on pizza, or layered with ricotta cheese in calzone.
Blanched and frozen kale is great to have on hand. If you gently break it in the bag, it can be easily added to simmering marinara sauce, soups, stews and beans.
Kale, Mushroom and Cream Cheese Scramble
Conscious Cuisine
Sauteed, steamed or braised kale (especially refrigerated leftovers) is an easy and delectable addition to your breakfast eggs — or just about any other meal.
Serves one:
1/2 tsp. olive oil
1/4 cup julienned kale
1/4 cup diced fresh shiitake mushrooms
1 tbs. finely chopped green onion
1/4 cup small diced tomatoes
2 eggs, lightly whipped
1 tbs. milk
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1. Heat a saute pan over medium heat and add olive oil. Add vegetables and saute until they begin to sweat, about five minutes.
2. Whip the eggs with the milk and season with salt and pepper. Slowly pour into the pan with vegetables. With a heat-resistant spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the uncooked egg to flow in underneath. Repeat with the other edges, until there’s no liquid left.
3. Turn off the heat and add the cream cheese, gently stirring and turning the egg until all the uncooked parts become firm. Place on plate and serve with fresh fruit.
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