Today, Jenny from ChocolateNChildren is thrilled to share three amazing ways to savour kale recipes, a versatile and nutritious green that deserves a spotlight in your kitchen.
Unleashing The Magic Of Kale
Growing up, kale held a special place at our table, particularly in a dish we lovingly called Kale & Sausage. On a recent trip home, my mom whipped up this family classic, and it was as delightful as ever. Despite my family’s reluctance towards kale, I haven’t given up. This year, our CSA blessed us with kale two weeks in a row. Fuelled by my love for kale and determination, I’ve been on a quest to craft kale recipes everyone enjoys.
For good reason, too. Kale is not just a versatile ingredient but a powerhouse of nutrition. Scientists and nutritionists alike tout its benefits, emphasizing it as a superfood. Kale is loaded with vitamins A, K, and C, providing more than 100% of the recommended daily intake for these nutrients in just a single cup. Vitamin A supports vision and immune function, while Vitamin K is essential for blood clotting. Vitamin C, a powerful antioxidant, plays a critical role in many body functions, including the maintenance of skin health.
Kale’s Mineral Riches and Cancer-Fighting Potential
Furthermore, kale is an excellent source of minerals that many diets lack, such as calcium, potassium, and magnesium. Calcium is crucial for bone health, reducing the risk of osteoporosis. Potassium supports heart function by helping to maintain normal blood pressure. Magnesium plays a role in over 300 enzymatic reactions, including energy metabolism and protein synthesis.
Notably, kale contains substances that may have protective effects against cancer. Glucosinolates, found in kale, can be converted into cancer-preventive compounds during the digestive process. Additionally, its high content of antioxidants, such as quercetin and beta-carotene, helps combat oxidative stress and may lower the risk of developing chronic diseases.
Given these compelling health benefits, my journey to incorporate kale into our family meals feels all the more important. Here are my top three picks for kale recipes so far, each bringing not only the rich flavours we love but the nutritional advantages that kale offers.
Kale & Sausage: A Family Favourite Reimagined
A tribute to one of my dad’s preferred meals, this kale recipe combines the heartiness of sausage with the earthy tones of kale.
1 bunch of Kale (wash, remove any large stems, and break into pieces)
1/2 cup oats
6 potatoes
1 lb polska kielbasa sausage
Place Kale in a large pot and put in enough water to cover. Bring to a boil on the stove. Cover and simmer for 30 minutes to an hour or until Kale is done to your liking.
Meanwhile, peel potatoes, slice into 1-inch chunks, and place in a separate pot, cover with water and boil until fork tender. About 30 minutes.
Slice sausage into 2-inch segments and place in steaming pan. Add water and steam (with the lid on) just to warm through.
After the kale is cooked to your liking, pour the oats into the kale and cook until the oats are done.
Put potatoes on the plate and mash with a fork, then spoon kale over the top. Serve with sausage on the side.
Greens: Kale’s Vibrant Quick Fix
This simple yet flavourful way to enjoy kale will surely convert skeptics.
1 bunch Kale (wash, remove stems, and coarsely chop)
2 cloves garlic – minced
2 Tbsp coconut oil
1/4 cup chicken broth
- Place kale in a pan of water on the stove. Bring to a boil and boil for 5 minutes.
- Remove kale from the water and place it in a bowl of cold or ice water.
- Heat garlic and oil in a skillet until garlic is fragrant (about 2 minutes).
- Squeeze kale dry and add it to the oil (squeeze it pretty well, otherwise the water and oil mix will splatter)
- Fry for a couple of minutes until all the kale is well-coated.
- Pour in the chicken broth and simmer for about 15 minutes or until almost all the broth is absorbed.
- Serve hot.
Kale Chips: A Crunchy Delight
1 bunch of Kale
2 Tbsp oil (olive or coconut preferred)
Salt & Pepper to taste
- Heat oven to 250. Wash and dry Kale. Remove stems and break into medium-sized pieces.
- Toss kale in a bowl with the 2 Tbsp oil.
- Spread Kale on cookie sheets in a single layer (do not overlap kale)
- Season with salt and pepper to taste (or just salt if you prefer)
- Bake for 15 to 20 minutes or until kale is crisp. Remove from the pan and enjoy.
Embracing Kale In Your Culinary Adventure
Our journey with kale recipes is merely the tip of the iceberg. Whether you’re embarking on your kale adventure or are in pursuit of novel culinary delights, the undeniable nutritional prowess and culinary flexibility of kale stand unmatched.
To wrap up, weaving kale recipes into your daily menu is more delightful and straightforward than you may anticipate. From robust dishes like Kale & Sausage to lighter fare such as Kale Chips, there’s a kale-infused delight perfectly suited for every palate. Let the versatility of kale inspire you and set you off on an exciting path of culinary discovery, eagerly searching for your family’s next beloved meal.
And if you’re keen to keep the culinary exploration vibrant, why not dive into another flavour-packed adventure? Embrace the spectacular with this Spicy Coconut Cashew Eggrolls Recipe, a dish that promises to unfold an explosion of tastes, seamlessly weaving together the unexpected. Your journey of taste explorations is boundless – let kale be but the beginning.
This post was originally published on June 22, 2015.
