Kale is one of the most amazing vegetables.
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Dubbed the “King of Calcium,” kale is also a great source of:
- Vitamin A – good for your eyesight and your eye, skin, and nose membranes, AND is an antioxidant that fights free radicals
- Vitamin C – good for cold prevention
- Vitamin K – aids in blood clotting, which can be a good thing!
Kale is part of the cabbage family that also includes broccoli, cauliflower, and Brussels Sprouts. Kale is low and calories and inexpensive too! It comes in several varieties but the ones you’ll see most often are curly kale and dinosaur (flat) kale, both in beautiful hues of green and purple. Choose a bunch that has strong, crisp leaves with no brown spots, and store in your crisper in a large plastic baggie with a damp paper towel included.
When you are ready to eat your kale, and I suggest that you eat it soon after bringing it home, first wash the kale and then strip out the stems and rip the leaves into small pieces. Then, here are my five favorite ways to prepare kale:
- Saute. Saute the leaves in sesame oil and garlic until they are limp and bright, and serve sprinkled with toasted sesame seeds.
- Roast. Place the DRY leaves in a baking dish and toss with olive oil. Bake in 450 oven for 5-10 minutes until leaves are crispy, stirring occasionally. Sprinkle with salt and serve.
- Soup. Make a soup out of one head of garlic peeled and chopped, one onion chopped, 1 bunch kale de-stemmed and chopped, 2 medium potatoes chopped, 2 carrots diced, any other veggies you like, and 8 cups veggie broth. Saute the garlic and onions first, and then combine everything in a big soup pot. Simmer until potatoes are tender. As an option, add rice vinegar, salt, and / or pepper and season to taste.
- Smoothie. Make your favorite smoothie, and add in tiny pieces of kale. Start with 1/2 a handful and then add more if you like.
- Steam. Bring about 1/2 cup of water in a large pot or Dutch Oven to a boil. Add a tablespoon or two of Earth Balance, and your kale. Put the lid on the pot and steam until kale is tender, adding water as necessary. Then season with salt and pepper, lemon juice, olive oil, and / or soy sauce.
Have you tried kale before? What’s your favorite way to enjoy it?
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I have yet to try kale, so this post was awesome! I think I will try roasting first and then go from there…
One Vegan Foodie´s last blog ..no microwave meals today
i have printed out and will attempt all but #4.
a smoothie??? i will need more convincing . . .
please keep the recipes coming! there are so many of us out there who have the right vegan intentions, but lack the tools to make it happen.
my husband says i’m the only vegetarian who doesn’t eat many vegetables. lets see if we can change that!
roasted kale is my favorite – it is a tasty snack!
and putting it in a smoothie with a flavored protein (vegan, of course) powder is a great way to go if you don’t want to taste the kale!
You have listed many of my favorite ways to serve kale! I have been scared to try roasting it though…
Peg – you’ll taste the kale the least in a smoothie! Make yours with lots of fruit a just a few tablespoons of chopped kale for starters. Blend blend blend and then see if you like it. Or try the smoothie recipe I have linked to in the post – we don’t taste it at all
Kat – Roasted kale is the best!
I was introduced to collards when I married Steve, but found that kale was more acceptable to my kids. They really liked the curly parts of it. I’ve always cooked it sort of like your soup, boiled with a little salt, potatoes, and some stock. Steve’s family always cooked it with ham fatback, but even Mom P. started cooking it with boullion to make it more healthy. As much as I like kale, though, the smoothie sounds scary to me!
I love kale smoothies!
I love kale chips, kale in soup, and in smoothies and it’s easy to grow- I grow it by my front porch.
I’m enjoying your blog!
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