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). .

Delicious recipes to make with kale

Leafy green kale has definitely earned its status as a trendy “superfood” – it’s delicious, versatile and a great source of vitamin A, which helps to keep our eyes functioning properly.A popular leafy alternative to spinach, chard and savoy cabbage, feel free to mix up the greens you use depending on the season and the dish.This super noodle ramen is like a massive hug in a bowl – using both dark and white miso paste, it gets the balance between sweet, hot, salty and sour spot on. .

Baked Kale Chips

You can CUT CALORIES CONSIDERABLY by spraying them with a mister or PAM(TM).Be sure to use the "curly" kale variety as it tend to be less bitter.DO NOT EXPECT them to taste like potato chips... that was just an expression I used in the description.I've found that the success of the chip depends on three things: how you cook them, how curly the kale is and how much oil you use.This recipe works (IMHO) by using a non insulated sheet and cooking at 350 for 10 minutes.I also made a point to use ONLY just enough oil to BARELY coat the leaves otherwise they'll stay soggy.When I arrange the pieces on the pan, I place them like little upside down "V's" so the curly side is down: I think this helps the air circulate around them better.Rating: 5 stars My hubby looked at me like I was crazy when I started making this!I used butter flavored cooking spray because it seemed easier than spreading the oil around and also used garlic salt which we really liked!The only hint I can offer is to watch this very, very carefully toward the end of the cooking time because I think just thirty seconds past "crispy" is another term..."crumbly" Into tiny pieces that are messy to eat :o) Helpful (2844).I've been looking to an alternative to munching chips in front of the TV at night, and these are awesome, especially when you've had enough hummus for the week:).I kept a close eye on these and ended up happier with a tad lower temperature (around 330-340) and set the timer for 6 minutes and checked them, the first batch ready in 7 min, the second in 6 (hotter oven I guess).Rating: 2 stars I was very excited to see this recipe, but disappointed by the finished product.For extra flavor, sprinkle parmesan cheese, crushed red chili, dry ranch mix or during shake process add vinegar of choice for tartness! .

Easy Kale Salad with Fresh Lemon Dressing

This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!Here we’re making a quick and easy kale salad recipe, perfect for the weather we’ve been having lately!It’s fresh, delicious, and totally make-ahead so feel free to prep this bad boy the night before and pack it along in lunches the next day if you’d like!I love how I can prep ahead of kale quickly over the weekend and know that I’ll have it on hand as a salad green all week long.Instead of simply prepping what I need, I always massage the entire bunch of kale and keep it in a baggie in the fridge, meal-prep style.Kale actually makes the ideal prep-ahead salad and sandwich greenery because of its ability to hold up like a champ in the fridge!Next pour a little olive oil in your hands and work your way through the kale, massaging the leaves until they darken in color and tenderize.I chose to add carrots, broccoli, red onion, dried cranberries, cheese, sliced almonds and sunflower seeds, but you could totally get creative here and empty out your crisper drawer!Raisins would work excellent instead of the cranberries, and if you’re not feeling the fruit right now, load your salad up with extra veggies instead!4.96 from 137 votes Review Recipe Easy Kale Salad with Fresh Lemon Dressing Prep Time 20 minutes Total Time 20 minutes Servings 4 servings Author Jennifer Laughlin This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!▢ ½ cup cheese optional (cheddar or feta work great here!).▢ 1 teaspoon honey or sugar adjust + add to taste Follow Spend with Pennies on Pinterest Instructions First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify.Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste.In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries.Recipe Notes Optional: I like to add poppy seeds to my salad dressing on occasion to give it a lemon poppyseed vibe - feel free to follow suit! .

Everyday Kale Salad

And finally, for the last recipe in our everyday side salad collection this week, we come to an old favorite of mine.This salad is made with five simple ingredients — super-soft fresh kale (see tips below), freshly-squeezed lemon juice, lotsa Parm, a drizzle of olive oil, and a sprinkling of your favorite nuts.So if you’re looking for a super-simple and healthy side salad to go with dinner tonight, pick up some fresh kale and give it a try!Nuts: I like adding some toasted sliced or slivered almonds to this salad for a bit of extra crunch and protein.I like adding some toasted sliced or slivered almonds to this salad for a bit of extra crunch and protein.Salt and Pepper: A good sprinkling of each to season and finish this salad.To make those tough kale leaves nice and soft, they need a quick massage before we add the other ingredients.Then add it to a large mixing bowl, drizzle with a few glugs of olive oil, and then get your hands in there and massage the kale just like you would knead dough.I typically massage my kale for 1-2 minutes, so that it doesn’t get overly mushy.While this base kale salad recipe is super simple, there are all sorts of delicious ingredients that you can add or sub in as well.Add a protein: Cooked chicken, steak, pork, shrimp, salmon, or tofu would all be great added to this salad.Cooked chicken, steak, pork, shrimp, salmon, or tofu would all be great added to this salad.Add fresh veggies: Such as avocado, cucumber, carrots, bell peppers and/or red onion.Add jarred veggies: Such as sun-dried tomato, roasted red peppers, or artichoke hearts.Use different nuts/seeds: Such as pepitas, pine nuts, walnuts, pecans or sunflower seeds.Ingredients Scale 1x 2x 3x 1 bunch (about 5 ounces ) kale, roughly chopped with tough stems discarded.bunch (about ) kale, roughly chopped with tough stems discarded 2 tablespoons olive oil.shredded Parmesan cheese 1/3 cup sliced almonds, toasted.sliced almonds, toasted sea salt and freshly-cracked black pepper Instructions Add the kale to a large mixing bowl and drizzle evenly with the olive oil. .

Can You Eat Raw Kale, and Should You?

These molecules help counteract oxidative damage caused by compounds called free radicals and may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer ( 2 , 3 ).Compared with raw kale, all cooking methods resulted in a significant reduction in total antioxidants and minerals, including calcium, potassium, iron, zinc, and magnesium ( 7 ).While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).There are some concerns about eating raw kale, as goitrins can decrease the uptake of iodine, which is essential for the production of thyroid hormones ( 8 ).As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate ( 9 ).One review of goitrin concentrations in cruciferous vegetables found that only an excessive intake of 2.2 pounds (1 kg) of kale per day for several months significantly impaired thyroid function in otherwise healthy adults ( 8 ). .

Sauteed Kale

Kale can sometimes scare the non-vegetable lovers, it’s like broccoli it like a definitive meaning of what a vegetable is healthy and not enticing to some.salt freshly ground black pepper Instructions In a large pan add olive oil and sauté garlic in low fire until it slightly goes light brown.Add the chopped kale and stir fry until garlic is evenly distributed to the vegetables.Continue to cook until liquid has evaporated, add red wine vinegar then season it with salt and freshly ground black pepper. .

Greek Kale Salad with Lemon Olive Oil Dressing

Healthy Chopped Greek Kale Salad packed with kale, cucumber, tomatoes, red onion, olives, feta, and dressed with a lemon olive oil dressing you’ll want to put on every salad!The best thing about adding kale to salads is that it doesn’t get soft and soggy in the fridge like Romain lettuce.To go with this delicious salad, I made my favorite lemon olive oil dressing.Making this salad is very easy, just chop up everything and toss it all together with your lemon olive oil dressing which is just a combination of 2 part olive and 1 part fresh lemon juice (you can also use vinegar or lime juice).I suggest marinating the salad in the dressing and letting it soak for at least 30 minutes, this will allow the kale to soften slightly and lessen some of its bitterness. .

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