Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .
Kale Greens with Ham Hock Recipe
The other question that always rears its head when it comes to my blog is, “What kind of recipes do you make?” While I don’t like to box myself in, and feel that my food isn’t explicitly confined to any particular cuisine, I will say that the recipes I share more often than not tend to fall into my idea of comfort food.My comfort food isn’t a specific set of dishes or the cuisine of a certain group of people, but rather the intent the cook has when preparing it and the feeling that is bestowed on the eater upon consumption.Yes, I consider macaroni and cheese and fried chicken comfort food—and I realize that I’m talking about this topic on a recipe for greens with smoked ham hock—but I also include mashed potatoes and lasagna in that category.And if I can help someone by sharing a recipe online and it makes the world just a little bit brighter, then I say that I’ve done my job. .
Kale: Nutrition, Types, Cooking, and More
The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves.Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack. .
Kale: Health benefits, nutrition, diet, and risks
This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it.Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Antioxidants: Authors of a 2012 article note that high blood sugar levels can trigger the production of free radicals.They note that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can help reduce complications that may occur with diabetes.In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration. .
Kale and Collards Greens Recipe
Kale and collard greens make a flavorful team in this healthy, tasty side dish that combines these greens with olive oil, garlic, salt, black pepper, and lemon juice to help season it and give it tang. .
Drain and add to casseroles, pilafs, baked pasta dishes, etc., or tip canning liquid and all into soups or stews.And while bags and bags of frozen kale can quickly eat up freezer space, jars of kale fit tidily in a small space on a shelf.It will be relatively dense when packed in the jar, so be prepared for a somewhat longish processing time.Note: if you grow your own kale, you can harvest the kale as it wants harvesting, blanch and freeze it, then can it when you have sufficient quantity to justify firing up the pressure canner.Processing pressure: 10 lbs (69 kPa) weighted gauge, 11 lbs (76 kpa) dial gauge (adjust pressure for your altitude when over 300 metres / 1000 feet).water Instructions Wash a small amount of kale at a time, to ensure you are being thorough.Put about ½ kg (1 lb) of kale at a time in a cheesecloth bag, or a basket, and steam until well wilted -- about 3 to 5 minutes.Top up with clean boiling water (such as from a kettle, for instance), maintaining headspace.Processing pressure: 10 lbs (69 kPa) weighted gauge, 11 lbs (76 kpa) dial gauge (adjust pressure for your altitude when over 300 metres / 1000 feet) Processing time: half-litre (US pint) jars for 70 minutes OR 1 litre (US quart) jars for 90 minutes.Jar Size Time 0 to 300 m (0 - 1000 feet) pressure Above 300 m (1000 ft) pressure ½ litre (1 US pint) 70 mins 10 lbs 15 lb 1 litre (1 US quart) 90 mins 10 lbs 15 lb.Not endorsed by Weight Watchers® International, Inc, which is the owner of the PointsPlus® registered trademark.The Ball Blue Book (37th edition, 2014, page 113) also gives directions.Ball Blue Book (2014) directions for Kale (greens).Wash greens thoroughly under cold running water, drain.Bring additional water for canning to a boil in a separate saucepan, reduce heat to a simmer (80 C / 180 F).Ladle hot cooking liquid or boiling water over greens, leaving 2 cm (1-inch) headspace.Place jar on the rack in pressure canner containing (5 cm) 2 inches of simmering water (80 C/ 180 F).Ball / Bernardin Complete Book (2015) directions for Kale (greens).The Ball / Bernardin Complete Book, however, wants fresh water in the jars:.In a stainless steel saucepan of boiling water, working in batches (1 lb / 500 g at a time), blanch greens until they are well wilted, about 3 to 5 minutes. .
Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea.Kale originates from Northern Middle English cale (compare Scots kail and German Kohl) for various cabbages.Kale originated in the eastern Mediterranean and Anatolia, where it was cultivated for food beginning by 2000 BCE at the latest. At the time, kale was widely grown in Croatia mostly because it was easy to grow and inexpensive, and could desalinate soil. For most of the twentieth century, kale was primarily used in the United States for decorative purposes; it became more popular as an edible vegetable in the 1990s due to its nutritional value.During World War II, the cultivation of kale (and other vegetables) in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients missing from a diet because of rationing.Kale is usually an annual plant grown from seed with a wide range of germination temperatures.Many varieties of kale and cabbage are grown mainly for ornamental leaves that are brilliant white, red, pink, lavender, blue or violet in the interior of the rosette.Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table).In a 100 g (3+1⁄2 oz) serving, raw kale provides 207 kilojoules (49 kilocalories) of food energy and a large amount of vitamin K at 3.7 times the Daily Value (DV) (table).Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, magnesium, potassium, and phosphorus (see table "Kale, raw").Boiling kale decreases the level of glucosinate compounds, whereas steaming, microwaving or stir frying does not cause significant loss.In the Netherlands, a traditional winter dish called "boerenkoolstamppot" is a mix of curly kale and mashed potatoes, sometimes with fried bacon, and served with rookworst ("smoked sausage").In Italy, cavolo nero kale is an ingredient of the Tuscan soup ribollita.A traditional Portuguese soup, caldo verde, combines pureed potatoes, very finely sliced kale, olive oil and salt. Additional ingredients can include broth and sliced, cooked spicy sausage.In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food.In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. In Cuthbertson's book Autumn in Kyle and the charm of Cunninghame, he states that Kilmaurs in East Ayrshire was famous for its kale, which was an important foodstuff.The locals agreed, but a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated.
How to Cook Kale (2 Ways!)
I’ll show you ways to reduce some of the harsh flavors and how to cook kale with ease.In most cases for curly, red and Tuscan (lacinato kale), there is a large fibrous stem that runs down the middle.Steamed kale is a quick side dish lightly salted and topped with freshly cracked black pepper.Kale leaves are very robust, so they do well when tossed in hot oil in a large saute pan or wok.I love kale prepared this way because the dry-heat cooking method creates toasted flavors that you won’t achieve in steaming.It’s important to season with salt and pepper after it begins to wilt, otherwise, it will dry out the moisture from the cut leaves and steam the kale instead of sauteing it.Adding in some minced garlic at the end of cooking, or garnishing with some freshly shredded aged cheese makes for a delicious side.When selecting kale, make sure to look for leaves that are vibrant in color, not wilted or starting to turn yellow.When the cell membranes of the leaves are physically ruptured, it causes pungent and bitter notes to rise from sulfur-containing compounds called isothiocyanates.Good news for kale salad fans, simply rinsing the chopped leaves after massaging helps to wash away some of the bitterness before you take a bite.Rinsing afterward with warm water inactivates the enzymes and washes the bitter flavors from the surface thus reducing its pungency.▢ black pepper , as needed for seasoning US Customary Metric Instructions Steamed Kale Add about 2 inches of water in the bottom of a pot with the steamer insert placed in the center.Steam until the leaves are tender and slightly wilted, 3 to 5 minutes depending on the type of kale.Season with salt, stir and cook until the leaves a tender and slightly wilted and toasted, 2 to 4 minutes.Saute Pan Notes Steamed kale yields about 5 cups (depending on the type). .
Simple Sauteed Greens Recipe
Simple Sautéed Greens with garlic, shallots and lemon – an easy healthy side dish that pairs well with most mains, is vegan, low-carb, keto, full of nutrients and delicious!Here’s another super handy recipe to put into your back pocket for when you are craving a healthy dose of nutritious greens to go alongside your favorite protein.Use any greens you like- kale, chard, collards, or throw in some beet tops, spinach or mustard greens- you decide!This nice thing is the leftover greens can be repurposed for breakfast- warm them up and top with a poached egg, or throw them in your scrambled eggs or add to your buddha bowls or fried rice.Here I’ve topped the Sauteed Greens with a few tablespoons of Dukkah– so delicious!You will end up will a fairly large bowl of greens, but keep in mind these will cook way down.Tonight we served the Simple Sauteed Greens with Roasted Sweet Potatoes lathered in Harissa. .