Kale

Kale is a remarkable member of the cruciferous vegetable family known for its ability to thrive during the cooler seasons of the year and its tendency to grow wild on many different continents, and especially in countries bordering along the Mediterranean Sea. The cool-season nature of kale can sometimes be reflected in its flavor. When exposed to frost, kale can sometimes take on a sweeter taste (that is due to the conversion of some kale starches into sugars). Overall, however, the taste of kale can be surprisingly varied, from bitter or peppery to more plain and slightly sweet.

The three types of kale that we have become familiar with in the produce section of today's grocery stores are actually domesticated versions of wild plants that took farmers hundreds of years to develop. These three types include (1) flatter, wider-leafed kale, (2) darker Lacinato-type kale, and (3) more tightly formed, curly leafed kale. The list below shows some common kale varieties belonging to each of these three types:

Health Benefits of Kale:  Kale is one of the most nutritionally dense vegetables. It is a good source of vitamin A (from beta-carotene), C and K plus copper. It is also a source of folate, vitamin B6, calcium, magnesium and manganese plus potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.

 
 
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Kale CAESAR SALAD WITH Sweet Potato & CRISPY CHICKPEAS

This Kale Caesar Salad with Sweet Potatoes and Crispy Chickpeas is not your average salad. Sweet potatoes and chickpeas tossed with olive oil, smoky chipotle, and paprika, then roasted until lightly charred, crispy, and delicious. Everything is tossed together with a creamy, lemony parmesan tahini dressing, hearty winter kale, shredded brussels sprouts, and avocado. This salad is easy to throw together, colorful, healthy, and filling. Enjoy this for dinner and save the leftovers for lunch the next day. It’s the perfect wintry salad to kick-start clean eating in 2020.

  •  prep time 15 minutes

  •  cook time 40 minutes

  •  total time 55 minutes

  •  servings 

  •  calories 345 kcal

INGREDIENTS

  • 2 small sweet potatoes, cut into 1/2 inch circles

  • 1/4 cup extra virgin olive oil

  • 1-2 teaspoons chipotle chili powder, use to your taste

  • 2 teaspoons smoked paprika

  • kosher salt and black pepper

  • 1 (14 ounce) can chickpeas, drained

  • 1 large head kale, shredded

  • 4 cups shredded brussels sprouts, or 1 additional head of kale

  • 1-2 avocados, sliced

PARMESAN TAHINI DRESSING

  • 1/4 cup extra virgin olive oil

  • juice of 2 lemons

  • 2 tablespoons dijon mustard

  • 2 tablespoons tahini

  • 2 teaspoons Worcestershire sauce

  • 1-2 cloves garlic, grated

  • kosher salt and black pepper

  • 1/3 cup grated parmesan, plus more for serving

  • 2 tablespoons fresh chopped parsley

INSTRUCTIONS

1. Preheat oven to 425 degrees F.

2. On a large rimmed baking sheet, combine the sweet potatoes, 2 tablespoons olive oil, chili powder, paprika, and a pinch each of salt and pepper. Toss well to evenly coat. Transfer to the oven and roast for 20 minutes. Remove from the oven, add the chickpeas and remaining oil. Toss with the sweet potatoes and return to the oven for another 20 minutes, until the chickpeas are crisp and the sweet potatoes tender.

3. Meanwhile, in a large salad bowl, combine the kale and brussels sprouts.

4. To make the dressing. Combine all ingredients in a blender and blend until smooth. Taste and adjust the salt and pepper.

5. Toss the roasted sweet potatoes and chickpeas in with the salad. Add the dressing and toss to combine. Top the salad with avocado and additional parmesan. Serve and enjoy! The salad keeps well for 3-4 days in the fridge, add the avocados just before serving.

 

 

Butternut Squash and Kale Quesadillas from The Pioneer Woman

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  • YIELDS:4 servings

  • PREP TIME:0 hours 15 mins

  • COOK TIME:0 hours 20 mins

  • TOTAL TIME:0 hours 35 mins

Ingredients

  • 1/2 whole Butternut Squash, Peeled, Seeded, And Diced.

  • 2 tbsp. Butter

  • 1 tbsp. Olive Oil

  • 1/2 tsp. Kosher Salt

  • Black Pepper To Taste

  • 1/4 tsp. Chili Powder (more To Taste)

  • 1 bunch Kale, Leaves Torn, Stalks Discarded

  • 8 whole Small (fajita Sized) Flour Tortillas

  • Extra Butter For Frying

  • 2 1/2 c. Monterey Jack Cheese, Grated (more If Needed)

  • Sour Cream, For Serving

  • Cilantro, For Serving

  • Pico De Gallo, Salsa, Avocado Slices (optional) For Serving

DIRECTIONS

Heat 1 tablespoon butter and olive oil in a large skillet over high heat. Add squash and sprinkle with salt, pepper, and chili powder. Cook for several minutes, turning gently with a spatula, until squash is deep golden brown and tender (but not falling apart.) Remove to a plate and set aside.

In the same skillet, melt 1 tablespoon of butter over medium-high heat and add in the kale. Toss it around with tongs and cook it for 3 to 4 minutes. Add in the cooked squash and gently toss together. Set aside.

In a separate skillet, melt additional butter and lightly brown both sides of the 8 tortillas. Build the quesadillas one by one by adding a layer of cheese topped with a layer of the squash/kale mixture, topped with a second tortilla. You'll have four quesadillas when you're done.

Brown each quesadilla on both sides, adding more butter to the pan to make sure tortillas are nice and golden and yummy.

When the cheese is melted, remove each quesadilla from the skillet and cut it into four wedges. Serve with sour cream, cilantro, pico de gallo, salsa, avocado...or any sides you'd like!

(Note: The butternut squash/kale mixture is also great tossed with a little pasta and olive oil, and topped with Parmesan shavings!)

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Kale, Oat, and Blueberry Smoothie

Serves 1.

The health benefits of kale are endless. Kale is low in calories, high in fiber, high in anti-oxidants, and high in vitamins K, A, and C. Kale also helps to regulate the body’s anti-inflammatory process, and aids in detoxification. 

  • 1/2 cup kale leaves, torn and packed

  • 1/2 cup blueberries (fresh or frozen)

  • 2 heaping TBSP. greek yogurt

  • 3 TBSP. raw oats

  • 1/2 banana, sliced

  • 1/4 cup milk of your choice

  • 1 tsp. honey (or more, to taste)

  • 3-4 ice cubes

Optional add-ins: ground flax seed, vanilla extract, cinnamon

Add all ingredients to a blender and blend until smooth, about 2-3 minutes, making sure that the kale and oats are pureed. Enjoy!