Tired of the same ol’ kale? Try these eight tips for some variety.
You know it’s good for you, and you’ve probably already figured out how to fix it as a tasty side dish. But how else can you enjoy this powerhouse of nutrition?
The Health Benefits of Kale
Also known as “borecole,” kale has become a popular leafy green over the last decade or so because of it’s myriad of health benefits. Available in curly, ornamental and dinosaur varieties, it belongs to the same family as cabbage, broccoli, collards, and Brussels sprouts. It’s a super source of vitamins K, A, and C, and a good source of manganese and fiber.
Most of the research around kale so far has focused on cancer. It contains both carotenoids and flavonoids, namely lutein and beta-carotene, and kaempferol and quercetin, with at least 45 other types of flavonoids. Kale also has omega-3 fatty acids, known for their anti-inflammatory benefits. Just 100 calories of kale provides 25–35 percent of the daily recommended amount, according to the National Academy of Science.
Other antioxidants in kale called “glucosinolates” have been found to have cancer-preventative properties, with those consuming kale having lower risks of colon, breast, bladder, prostate and ovarian cancers. It’s also been shown to help lower LDL “bad” cholesterol and to be important in detoxifying efforts.
Eight Ways to Eat More Kale
Below are five ways to prepare and enjoy kale. Look for firm, deeply colored leaves with hardy stems. Choose smaller leaves for a more tender and mild flavor.
- Raw: Wash, thinly slice, and add onion, red pepper, raisins, and your favorite dressing.
- Steam It: For maximum nutrition and flavor, steam for five minutes and toss with dressing or your favorite ingredients. Try this recipe from the World’s Healthiest Foods.
- Pasta: Mix kale with whole-grain pasta, pine nuts, feta cheese, and some olive oil. Kale is also great in cold pasta salads.
- Saute: Heat in a skillet with a bit of olive oil for 2-3 minutes.
- Bake: Place dry leaves in a baking dish, toss with olive oil, and bake at 450 degrees for 5-10 minutes until leaves are crispy. Sprinkle with sea salt if desired.
- Soup: Peel and chop a head of garlic, chop one onion, de-stem and chop one bunch of kale, chop two medium potatoes, and dice two carrots.
- Smoothie: Add ½ a handful of kale to your favorite smoothie.
- Chips: These are hugely popular right now. Crisp, tasty, and great for a healthy snack. You can either dehydrate them or put them in the oven. Try Annmarie’s raw kale chip recipe here.
Do you have other ways to enjoy kale? Please share your ideas.
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Photo courtesy Sauce of Soy via Flickr.com.
There is no link for the chips recipe. Thanks for the great ideas!
I am eating a huge bowl of Asian flavored kale salad right now…
For those who eat eggs, kale is great in quiche! I love the simple recipe from pure2raw; if you haven’t tried yet, you should!
Thanks for the article
Gaaah!!!
I can’t get hold of kale anywhere in Norway.
It’s considered a weed and is in season only a couple of weeks,
and only available at farmera market in the largest cities…
Karina, grow it in pots. Only harvest the outside leaves as you go through the weeks. My plants last for months until the heat tells them to shut down in mid summer. 100 degrees in No. CA. It’s very easy to grow.
Pam
Anyone have ideas for getting rid of the cabbage moths and the subsequent little caterpillars that love to eat my kale? The only remedy so far I can think of is to use a row cover, which is a bit of a hassle…but so is picking off all those caterpillars! :0)
If one has low thyroid and is warned away from raw kale, which cooking method is best?
Have you ever tried neem oil? It can be gotten at your local nursery (usually). Start spraying them early to prevent. You really have to do it daily.
Deborah
Steaming or stirfry.
I have to smile when I read about kale because I grew up on it. Not the stir fried or steamed mind you but cooked in one pot with potatoes with sausage one top. A dutch dish called boerekool (farmer’s kale) which is pronounced boor-e-coal. Either you loved it or hated it.
There are many ways to freeze it; either whole or precooked. A family member taught it to me this way: take all the leaves off and discard the stems. Wash with clean water, put in clean pillow case and freeze it. Once frozen, stomp on it till it breaks into pieces and bag it into portions. I know it sounds funny but it works.
Hopandskip
My hint book say that mint, sage, dill and thyme protect cabbage, cauliflower, broccoli and Brussels sprouts from the cabbage moth. Maybe it will work for you kale too.
It also says that radishes planted near cabbage repels maggots.
Okay, I’m looking in my 1,001 Old-Time Garden Tips by Roger Yepsen.You can douse them by the use of hot water at 130 degrees F. The water may be boiling hot in the watering can but not too hot for the 1-2 seconds to sizzle cabbage worms. Use a plastic watering can and gloves.
Also it says to roll the ground smooth(pack it tight)around the stems so they don’t make a home. You can keep female flies from laying eggs by covering plants with floating row covers (as you said) or mounding wood ashes, diatomaceous earth, powdered ginger, or powdered hot pepper around the plant stems.
My favorite kale recipe is
Massaged Kale Salad from
Cookus Interruptus.
I love kale but here in Thailand I can only get Chinese Kale. Not sure if this is as good as the kale that you mention, but it’s what’s available here. Very tasty as well.
I tought it would be 8 RAW ways to eat kale