Kale is a nutrient dense food high in antioxidants, sometimes referred to as a superfood because of these qualities.It’s a deeply colored leafy green with a firm texture that’s used raw in salads, protein shakes and smoothies.Toss kale into soups and stews during the final 15 minutes of cooking to add color, texture, and nutrients.Once the tough stems are removed, you have around 5-6 ounces of useable greens, which need a thorough rinse to rid them of any grit.There are two ways to remove the stems, either by using your hands to pull the green away from the leaf or to cut it away with a knife.To use your hands, grab the kale with the leafy party toward your palm right where the stem begins.To use a knife, lay the leaf on a cutting board and fold it in half so the rib is revealed.Roll the leaves lengthwise and cut thinly across top to bottom and then wash.Fill a large saucepan (7-quart) with cold water, 1 tablespoon kosher salt, and bring to a boil. .

Kale: The Winter Green

If you live in a northern climate and buy your produce at farmers’ markets or through a community supported farm, February and March make for dreary offerings, with one notable exception.Because the leaves of this Brassica family vegetable are so sturdy, kale stands up to longer cooking than do chard and beet greens.Like its cousins, kale is packed with health-promoting sulfur compounds, and it has been found to have the greatest antioxidant capacity of all fruits and vegetables. .

The Most Awesome Sauteed Kale

It will convert anyone from a kale-hater to a kale-lover, even my teenager… Learn to choose and prepare kale to remove the bite and keep the hearty flavor and all the nutrition!This recipe does that with the addition of garlic, shallots, rich broth instead of water, and a few red pepper flakes.I have always known it was good for me but could never get my taste buds and my brain to agree on a plan for incorporating more leafy greens into my diet.I always add just a bit of stock (or water if you are in a pinch) and cover the pan to make sure the stems are tender.My kids actually love this kale recipe, but one stem that doesn’t chew like it is supposed to and all bets are off.We take it home, wash it and trim it, then blanch it in boiling water, then pile it into freezer bags.I have heard over and over again that this recipe changed people’s mind about eating sauteed kale as part of their regular dinner rotation.They are awesome to make ahead and freeze, then pop into the oven for a quick dinner or lunch.You’ll just need to thaw it in the refrigerator then reheat it in a saute pan when you are ready to eat it.The long answer is – I actually prefer to blanch my kale and freeze it without the seasoning or oils that you use to saute.I have been known to whack a bunch of frozen kale on the counter and throw the block into the slow cooker to add greens to soups.Use a slotted spoon to remove it and transfer it directly to a big bowl of ice water to stop the cooking.kosher salt and black pepper to taste Instructions Heat coconut oil in a large saute pan.Add garlic and red pepper flakes and cook for one minute, stirring often to prevent burning.Nutrition Facts The Most Awesome Sauteed Kale Amount Per Serving Calories 87 Calories from Fat 72 % Daily Value* Fat 8g 12% Saturated Fat 6g 30% Cholesterol 1mg 0% Sodium 55mg 2% Potassium 191mg 5% Carbohydrates 4g 1% Sugar 1g 1% Protein 2g 4% Vitamin A 3245IU 65% Vitamin C 39mg 47% Calcium 49mg 5% Iron 0.5mg 3% * Percent Daily Values are based on a 2000 calorie diet. .

Blanched Kale Salad with Sesame Dressing, Figs, and Avocado

Blanched Kale Salad with Sesame Dressing, Figs, Hard-Boiled Egg and Avocado makes for a flavorful, nutrient dense, light vegetarian meal.I’m feeling so giddy, clammy, pitted out, and rambunctious that all I want to do is distract you from my nervousness by showing you YouTube videos.I’ll stay on task, put my adult ADD in check, and just remind you that on July 1, cookbook #2 will be born unto this earth, and that the contents of cookbook #2 are bonkers yummy.Blanching kale helps soften the tough fibers and makes it easier to chew.Most people do not care for raw kale, so blanching is a quick and easy way of making the leafy green more palatable.For this salad, I blanched up some kale and added a tricked out sesame dressing to it.I combined sesame oil with liquid aminos (which can be replaced with low-sodium soy sauce), ginger, and maple syrup.I had some dried figs staring at me on the counter, roasted cashews gawking at me in the pantry, and a ripe avocado all back of the refrigerator bus. .

How to Prepare Kale for Salads

Kale can be a bit tough to eat raw in salads.A kale salad for lunch sounds so good, doesn’t it?Your mouth will hate you if you pop in a raw piece of kale.You shouldn’t worry about hurting your jaw when eating salad.This sounds incredibly silly but it makes a huge difference because it breaks down some of the plant’s fibrous cells.Massage your kale with a little lemon juice and salt until it starts to soften, usually about 3 minutes.After you’ve given an impressive massage, let that bad boy sit for a minimum of 5 minutes. .

Wild Rice, Mushroom and Kale Soup – Supper With Michelle

If you haven’t noticed by now, I’m completely in love with cream based soups and stews.I’ve made it thicker in the past, by adding in a couple tablespoons of flour when sauteing the veggies, but I wanted to keep this recipe on the thinner side.I also like to top my Wild Rice, Mushroom and Kale Soup with rustic bread homemade croutons and parmesan cheese to give it that extra oomph!2 – 3 cups of Kale (lightly packed, cut into bite size pieces, hard stems removed) (Spinach is also a nice substitute).4 cups of Vegetable Broth (low sodium) (or more depending on how thick you like your soup).Cover pot and let simmer for about 40 – 50 minutes or just until your wild rice is done or begins to crack open.**Please note: If you’d like your soup on the thicker side, you’ll need to add a good dusting or coating (about 2 tablespoons) of flour and possibly a little more oil to your veggies prior to you adding your veggie broth/water.Because you’re adding flour to this…you may also need additional water/milk because it will definitely thicken up some…so add some more if it gets too thick. .

Freeze Kale the Right Way

When preserving, it never hurts to have a little knowledge to make sure you’re keeping your product and your family in good shape.So we’ll talk a little about food safety, quality and nutrition so you’re going to be well-armed and avoid any pitfalls along the way.You can just jump ahead to the printable if you want but if you at least scan through the information you’ll know the whys and that’s knowledge you can use anytime you want to freeze just about any vegetable.It can be a difficult temperature to maintain with a refrigerator/freezer combination, especially if the door is opened often; keep a closer eye on those types of freezers and the food in them.Freezing won’t destroy bacteria or organisms like Clostridium botulinum or E coli or any other; for the most part, it just holds them in a kind of suspended animation.What goes in the freezer comes out, the bad with the good, and once your kale warms up as it thaws, so do all bacteria and other organisms, to do what they do best: multiply.While it might seem as if there’s little danger of thawing vegetables outside of the refrigerator, especially if the package feels cold, the outside surfaces can warm faster and bacteria can begin to reproduce there.Factor in the moist environment and before you know it there can be a veritable invisible stew of bacteria laced throughout your kale.While loose-leaf kale may sustain some damage in places, usually at the stems if wrapped in wire or rubber band (it’s a good idea to remove those from any vegetable as soon as you get it home whether you’re freezing or not) and stems can be trimmed off, bagged kale has dangers of its own.The high moisture content in those bags will ensure any bacteria will have multiplied and spread throughout the kale.Make sure your work surfaces, any cutting boards, knives, and your hands are well washed and clean.There’s really no need to go through heroics and lots of products to clean your counters but do wash with a clean rag (sponges are one of the worst offenders as far as carrying bacteria and it’s a health code violation to use them in restaurants) and soapy water and thoroughly dry.Wash your kale in a colander, not directly in the sink, by thoroughly rinsing under a strong steady stream.Generally, soaking in a solution of vinegar (about 3 tablespoons to a gallon of water) will take care of them.All vegetables and many other plants (and animal products) have proteins present called enzymes.That is why kale (and all kinds of vegetables, fruit, and other food) that isn’t treated, with enough time, will not be so attractive when it comes out of the freezer.Blanching can be done by steaming, boiling, or in the microwave and has the added benefit of destroying some of the micro-organisms that might be present on your kale.Blanching is essential to preserve the quality of kale or any vegetable frozen for more than a brief period of time in the freezer.Once the kale is blanched it should be drained, preferably spun, and or rolled in a clean kitchen towel to remove most of the moisture.While boiling or steaming kale for six to eight minutes will reduce most of the soluble (and about 1/3 of the total) amount of oxalic acid, the simple blanching to freeze will remove some of it.Drain your kale well after blanching, spin if you can, and if necessary, spread over a clean towel and roll it up to remove excess moisture.Wrap well (heavy Ziploc type freezer bags work well) and freeze quickly to minimize cell damage.Placing the bags on a metal sheet tray that has been in your freezer for 30 minutes is ideal.There are pots called Blanchers that come with a wire mesh basket and cover, and if you regularly prepare items for the freezer it can be nice to have.As soon as the kale is transferred pick up the strainer, still running the cold water over it and empty the pot underneath, replace the strainer in the pot in the sink and continue running the cold water over and into it.Category: Preserving Ingredients Scale 1x 2x 3x This is a preferred method for many home cooks.I’ll be sharing this week both at Fiesta Friday #324, coshosted by Diann @ Of Goats and Greens and Liz @ Spades, Spatulas & Spoons and at the Weekend Potluck. .

Sauteed Kale with Smoked Paprika Recipe

We've used smoked paprika in a few other recipes here; it sort of has the flavor of barbecued potato chips.My father made this kale for us last night, from a Deborah Madison recipe in Bon Appetit. .

K T B H W F S

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