Kale, a love affair

Most people scrunch their noses up when you mention kale or other dark leafy greens such as chard, collards, broccoli or spinach. They have an automatic aversion to dark green leafy vegetables. Why is it that people think they don’t like greens? I have discovered that most people just don’t know how to cook them. A lot of people’s experience of most vegetables are overcooked, flavorless, lifeless sides on our plates that stood between us and dessert as children. We have all had the broccoli that has been cooked so long that it has turned gray and mushy.

Vegetables that are cooked properly can be delicious, satisfying and enlivening. I chose kale to write about because it is one of my my favorite greens and is easy to cook in a variety of ways. It is also so chock full of good stuff that from now on you will have trouble resisting throwing a bunch in your cart as you pass by all of the different kinds. Try them all.

So after touting the benefits of kale, I will give you a few delicious ways to win over even those who believe that iceburg lettuce counts as a vegetable. Kale is full of antioxidants, fiber and contains a significant amount of calcium. Kale contains vitamins A, C, K and E. Fiber has been shown to decrease cholesterol and can help to maintain a healthy bowel. The sulfur containing phytonutrients in kale and other vegetables such as broccoli, cabbage and brussel sprouts has been shown to reduce the risk of certain types of cancers.

Yes, some of the dark leafies are bitter. Bitter substances are great for the liver. Dark leafy greens also help to tonify the blood. Bitter herbs and greens are important for our health and for balance in our lives. In Chinese Medicine, there are five basic flavors that correlate with different organs: bitter, pungent, sweet, sour and salty. In Chinese Medicine bitter foods act on the heart and small intestine.

So now that you can’t wait to eat some kale, here are a few ways to prepare it:

Crispy Kale

This stuff is divine. It is great as a side dish or crunchy snack.

Ingredients:

• 6-8 cups chopped fresh kale, hard stems removed
• 2 Tbsp. olive oil
• 1/2 tsp. Himalayan salt or good quality sea salt

Preparation:

Preheat oven to 350 degrees F.
Spread kale out on the baking sheet. Drizzle with olive oil and sprinkle with a good quality salt. I prefer Himalayan salt above any other. Toss well to coat all of the leaves. I use my hands. Place on the lowest rack of the oven and bake for about 10 minutes.

Remove from oven and stir so that kale can get crispy all over. Bake another 6 to 12 minutes or until kale is crispy. I check the kale a few times to move it around so that the it gets evenly crisped. It should be just lightly browned and crispy to the touch. Turn down the heat if it is getting too brown.

Kale sauteed with Red onion and Balsamic Vinegar

• 1 bunch kale, stripped of stems and coarsely chopped.
• ½ red onion finely chopped
• 2 Tbsp. Olive oil
• 1 Tbsp. Balsamic vinegar
• Sea salt/Himalayan salt to taste

Saute red onion in olive oil in a large saute pan. Add kale when onion is browned. Saute kale until tender. Kale may take 3- 10 minutes to cook depending on type and maturity of kale. When the kale is tender, turn off heat and add vinegar and salt to taste.

Garlic and Red Pepper Kale

• 1 bunch kale, stripped of stems and coarsely chopped.
• 2 cloves garlic minced
• 2 Tbsp. Olive oil
• pinch or ½ tsp. red pepper flakes
• Sea salt/Himalayan salt to taste

Saute garlic and chili flakes in olive oil in a large saute pan. Add kale when garlic is browned. Saute kale until tender. Sprinkle salt to taste.

**Feel free to substitute chard, broccoli raab, spinach, beet tops or collard greens for the kale in the last two recipes.