Kale?
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Kale?
| Wed, 04-09-2008 - 2:00am |
I saw kale listed on Cathy's post about SBD Super Foods. I know what it is and have seen it in stores, but how do you prepare it? I had it in a soup once, not yummy at all. :-( What's the best way to prepare kale?





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IMO kale is best added to soups and stews. It is fairly bitter and tough so the moisture in soup/stew helps break it down a bit.
I had a recipe for it last year. I'll dig it up and post it here for you.
Here are 2 recipes you can try:
Creamy White Bean Soup
6 tbs. olive oil
1 medium onion, diced (or 1 cup frozen diced onion)
1 medium carrot, peeled and chopped fine
3 cloves of garlic,
My father has been growing kale in his garden for the last 30 years and traditionally its eaten after being boiled with another type of vegetable (usually potatoes) then mashed together.
I guess there's always a trick to it.
I love kale! There are several types of kale, some of which are more approachable than others. The usual kales that you can find are curly or ornamental kales. These are, in my opinion, tasty but a little bitter. Flat leafed kales have a sweeter flavor and are easier to handle as they are not curly (and don't trap as much dirt). There are a number of names for these types of kale: dino kale, Cavolo nero, black cabbage, Tuscan kale, black kale and black nero cabbage (I got that list off wikipedia, here I usually see it labeled dino kale or black kale).
I have no idea if it is widely available, but it is easy to find in No. Cal and I used to buy it all of the time when I lived in Los Angeles. I have also seen references to it in an old Greenmarket cookbook, so I know its grown in the NY area too. However, I do think of it as a winter veggie, though there should still be some thru spring.
As or recipes, i usually use it in soup or sauteed in chicken broth with some ham or bacon. Here is one recipe DH and I both love, if you can find good lowfat sausage:
Bean, Kale and Sausage Stew
1 tablespoon olive oil
1 13-ounce package chicken sausage links, sliced 1/4 inch thick
2 cloves garlic, thinly sliced
1 19-ounce can white beans, drained
1 14.5-ounce can low-sodium chicken broth
1 14.5-ounce can diced tomatoes, undrained
1 bunch kale
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
Crusty bread (optional)
Heat the oil in a Dutch oven over medium heat. Add the sausage and cook, without stirring, until browned, about 3 minutes. Turn, add the garlic, and cook for 2 minutes more. Add the beans, broth, and tomatoes and their juices. Increase heat to medium-high and bring to a simmer.
Fold each kale leaf in half lengthwise and remove the stem by ripping or cutting it. Tear each leaf into large pieces. Add the kale to the pan and cook, stirring occasionally, until wilted, 2 to 3 minutes. Remove from heat. Season with the salt and pepper and spoon into individual bowls. Serve with the bread (if using).
Yield: Makes 4 servings
CALORIES 495 (28% from fat); FAT 14g (sat 3g); SUGAR 11g; PROTEIN 36g; CHOLESTEROL 65mg; SODIUM 1,020mg; FIBER 9g; CARBOHYDRATE 43g
Real Simple, JANUARY 2007
This recipe sounds great except, where on earth do you guys find chicken sausage?
I LOVE Kale in one of my favorite soups, which they serve at Olive Garden (the zuppa toscana) It has such a nice hearty bite to it. Not as limp and wilty as spinach. I need to find a similar recipe that SBD Friendly.
Thanks, everyone, for all the info on kale.
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