I Love Kale!

I was well into adulthood before I became acquainted with kale. It’s a dark leafy green that looks a bit like weird lettuce but is actually a form of cabbage. Eating raw kale is an acquired taste, but I’ll offer up a couple of ways to prepare it that I find quite tasty.

kale

Kale is widely considered to be a superstar vegetable. According to nutritionists Jonny Bowden, it has one of the highest rankings for antioxidants – i.e., molecules that fight cell-damaging free radicals. It contains powerful phytochemicals that protect again breast, cervical, and colon cancer. It’s also jam-packed with calcium, iron, beta-carotene, and Vitamins A, C, and bone-building K. And 2 cups of the stuff contains 4 grams of protein and 3 grams of fiber.

I usually cook kale in a large batch and help myself to individual servings all week long. My basic recipe calls for 3-4 bunches of kale, 2-3 large onions, and vegetable broth. Here’s what I do:

kale recipe
Tear the kale into bite-sized pieces and discard the stems.
kale recipe
Chop the onions and place them in a large pot, generously covered with vegetable broth. Turn the burner on high to bring the mixture to a boil.
kale recipe
Place the kale on top of the onion/broth mixture. Reduce heat, cover, and steam for ~30 minutes. Make sure there is sufficient liquid on the bottom of the pan to avoid burning!
kale recipe
Once the kale has wilted, remove from heat and mix the kale and onion together.
kale recipe
Strain the excess moisture. Return the mixture to the pot (or a large bowl) and season with vinegar to taste. I typically use Golden Balsamic Vinegar. Rice vinegar offers a more nuanced taste.
kale recipe
Set a serving on a plate and enjoy!

If you don’t want to go through the trouble of cooking kale, you can use it in place of lettuce in a salad. I also like preparing a simple kale salad by massaging the leaves with my favorite hummus. It’s delicious… if you don’t mind getting your hands dirty!