When I first discovered kale, I was very unsure of what to do with it. Why is it so tough? And bitter? What do I do with the stem? Should I punish the people I dislike with it? Why would one do kale to herself? In spite of my misgivings, I was intrigued. I knew, based on the huge number of both kale lovers and kale naysayers popping up everywhere, there was something there. And that something was beneficial to my health.
I warmed up to kale by incorporating it into my go-to vegetable stir-fry and scrambled eggs. As my love for kale grew, I began experimenting with it in ways that compliment it, as opposed to simply hiding it. While I continue to “hide” kale in my smoothies, soups, and salsas, I also enjoy it in the frontlines of a recipe. I’m 200 percent serious when I say I make all of my salads with kale, as it has become my preference over all forms of greenery. Move over, iceberg lettuce, let kale reign!
Amidst the growing whole food trend, kale has exploded in popularity. But beyond merely being trendy, the leafy green is valuable both from culinary and health standpoints. Those who love kale understand it can be prepared in an appetizing way and rejoice in its health benefits. Those who hate it aren’t wild about its flavor and texture, and would prefer to take a swift kick to the gut than see another kale salad recipe.
Just like all things in life, kale should be approached with an open mind and fresh perspective. We can acknowledge that unlike cheese, kale needs a little attention before it becomes delicious. We can moderate our intake of kale so that we don’t go into hyper-kale-trend burnout. And just because kale is swell doesn’t mean we need to make cocktails or brownies out of it. We can take kale for what it is—a tough, fibrous vegetable that is virtually unchewable in its raw form—and turn it into something tasty and nutritious.
In developing the recipes in this book, I have taken a realistic approach to kale. I wasn’t always a kale lover. I don’t eat kale every day, and I understand that it has a specific place in cooking. For me, that place is not cake. Nor is it cookies. Nor will you catch me sipping a kale-infused vodka tonic. There are boundaries. In this book, you will find healthful recipes that are practical, affordable, approachable to make any night of the week, and absolutely delicious. For the seasoned kale lover, the kale newby, or even the kale-averse, this book contains recipes that anyone can prepare easily and enjoy bountifully.
Why do I love kale enough to write an entire cookbook on it? The answer is twofold. I enjoy creating dishes that expand culinary pallets, and it is the least expensive health insurance policy I know of. ’Tis true: when prepared well, kale is absolutely fabulous both in flavor and texture, and it is one of the most nutritious foods you can put in your body. Before jettisoning you into the wonderful world of kale recipes, I have provided information about the health benefits of kale, methods of preparing it, gardening tips, cautionary notes, and other tidbits of information.
Stay. Enjoy. Eat well, eat often!
Why Kale is Queen:
Kale is one of the most nutrient-dense superfoods in the world. By definition, superfoods contain a high concentration of vitamins, minerals, and antioxidants, are low in calories, boost immunity, and are disease-fighting. Kale is a part of the cruciferous vegetable family (Brassicaceae), which also includes cauliflower, bok choy, cabbage, broccoli, and Brussels sprouts.
Kale sports high concentrations of Vitamins K, A, and C, beta-carotene, and phytonutrients. Just one cup of chopped kale earns you 684% of your daily value of Vitamin K, 206% of Vitamin A, and 134% of Vitamin C.1 These three measurements, on top of kale’s reputation for fighting cancer, are what compose the leafy green’s wow-factor. Let’s look at these nutrients closer to really show her royalty.
All of that Vitamin K helps your blood clot normally, strengthens your bones, and prevents bone loss as you age. Additionally, it helps cleanse the liver and protects against prostate and liver cancers.2 Part of the reason kale has become more popular than collard greens or spinach is because it contains more Vitamin K than other leafy greens. Does this mean one should replace other leafy greens with kale? Absolutely not. Regardless of kale’s incredible health benefits, maintaining variety in your diet is very important.
Vitamins A and C and phytonutrients are antioxidants, which help prevent oxidation and damage to your cells. Because cancer has been linked to excessive amounts of oxidation, antioxidants may help reduce the risk of cancer, as well as fight it. Numerous studies have shown there is a connection between diets high in antioxidants and low onset of cancer and disease. The nutrient qualities in kale may lower the risk of ovary, breast, colon, prostate, and bladder cancers. Antioxidants also help keep your blood healthy and prevent inflammation throughout your cells and body.3 Detoxification is important in order to keep your cells fully functional, reduce tissue damage, and keep your blood clean. Exposure to pollution and chemicals, as well as other unnatural substances we consume and ingest, make antioxidants and detoxifying vital for staying healthy.
Kale is full of phytonutrients, including forty-five different types of flavonoids, beta-carotene (and other carotenoids), glucosinolates, sulfurophane, and kaempferol. In general, phytonutrients help support your immune system and prevent disease. More specifically, beta-carotene and flavonoids are known for their antioxidant qualities, and glucosinolates have been pegged as a cancer-fighter. Sulfurophane is an excellent detoxer, and kaempferol activates specific genes that promote longevity. Essentially, these phytonutrients keep you at a safe distance from the doctor’s office.4
Kale also contains manganese, copper, calcium, potassium, and iron. These minerals are also antioxidants. They help maintain a balanced blood sugar level, strengthen your bones and connective tissue, lower cholesterol, and help your body break down fatty acids.5
All things considered, I view kale as an incredibly affordable preventative medicine technique. It may lower the risk of heart disease and many types of cancers. Kale helps prevent obesity, regulates bowel movements, and boosts the immune system. All of its vitamins and nutrient qualities support your brain and serve as proof that you are what you eat! Ultimately, this simple leafy green is one of the means to a long, healthy life.
With all of that said, it is important to be realistic about where kale stands relative to other vegetables. Is it incredibly nutritious? Yes. Should you toss other vegetables out the window because they don’t measure up? No, don’t do that. While dense, the health benefits of kale are not the only source, and are not a cure-all to medical ailments. Be curious about your health, experiment, and above all, enjoy the food you eat.
Types of Kale
There are many varieties of kale, but the two most commonly found in your grocery store are green curly kale and Dinosaur (also known as dino, lacinato, or Tuscan) kale. Depending on your local market, you can also find red curly kale, Asian kale, or baby kale, all of which you can use for any of the recipes in this book. Below is a list of characteristics and descriptions of the varieties of kale.
Curly Kale
Curly kale looks exactly how it sounds: the leaves are tight, curly, and springy. Curly kale comes in multiple colors, but the kind you will come across the most at your grocery store is bright green. You will also see this kale less commonly in a pale light green hue, green with red or purple tips, and entirely red (which looks more purple than red).
While this kale may be the most popular, I find it also to be the most difficult to work with raw. For that reason, I suggest massaging curly kale with lemon juice for raw applications, or using it in your cooked meals. Curly kale has a peppery and somewhat bitter flavor when left raw.
Dinosaur (Dino, Lacinato, Tuscan) Kale
Dinosaur kale is also frequently called dino, lacinato, or Tuscan kale. The leaves are long, dark green, and resemble dinosaur skin. Dino kale is my favorite kale to use in salads because I like that I can chop it into strips, making it easier to manage than curly kale. Its flavor tends to be less bitter than other kinds of kale, and it is easier to chew in its raw form than other kale varieties.
Russian Red Kale
With a purple stem and flat green leaves, Russian red kale is a beautiful leafy green, although it can be difficult to find this variety in the grocery store. The leaves of Russian red kale are much more tender and sweeter than other types of kale. It requires slightly less time to cook and can be quite tasty its raw form.
Baby Kale
Baby kale tends to come packaged in a plastic container. It is convenient for making salads, as there is no chopping involved, and because the leaves are young, they are more tender and less fibrous than adult kale leaves. Baby kale can come as a variety of two or more types of kale, or it can come as one type of kale, depending on the farmer’s crop. Although baby kale is perfect for using in salads, it is also great for sautéing or putting in soups. Just like adult kale leaves, baby kale can be incorporated into any of the recipes in this book.
Methods for Preparing Kale:
Although raw or unprepared kale has the reputation of being bitter and fibrous, there are numerous ways of softening the flavor and texture of kale. Below is a list of ways one can prepare kale. Just as you would any other vegetable, wash kale in cold water prior to cooking or consuming it. While raw vegetables are very healthful, the health benefits of kale are easier for your body to absorb after it has been cooked. Cooking kale for 3 to 5 minutes is all it takes to make those unrelenting fibers softer and more approachable for your body to digest.
Blanching
Blanching is a quick way of cooking food (typically a vegetable) by dunking the ingredient in boiling water, allowing it to cook for a specific period of time, and then immediately plunging the ingredient in an ice bath. Some people like to blanch kale before using it in salads because it reduces the bitter flavor. You can also blanch kale prior to adding it to a hot recipe, which can be a quicker method of cooking the kale than adding it to the recipe and waiting for it to soften.
1. Bring a full pot of water to a boil and have a large bowl of ice water ready.
2. Add the kale leaves (with stems still attached) to the boiling water and allow them to cook about 30 seconds.
3. Using tongs, pull the leaves out and immediately place them in the ice bath. Allow the leaves to chill for just a few seconds, scoop them out, and add them to your recipe. You can also toss the blanched kale in salt, pepper, olive oil, and lemon juice for an easy, healthful side dish.
Note: you can skip the ice bath altogether and place the blanched leaves in a colander so they can cool and drain.
Braising
A cooking method that requires both “dry” and “wet” heat is known as braising. The food is seared on a skillet, then placed in a pot with liquid in order to finish the cooking process. Braising tends to be a “slow and low” cooking technique. Sautéing kale leaves with olive oil, garlic, onion, salt, and pepper, then adding chicken or vegetable broth to cook off, is an easy and tasty way to braise kale.
1. Sauté your ingredients to desired level of “doneness.” If using onion, sauté until fragrant and translucent, about 8 to 10 minutes.
2. Add the kale leaves and continue sautéing 2 minutes.
3. Add a small amount of broth or water.
4. Bring the mixture to a boil and cook until all of the liquid has evaporated.
Sautéing
Adding oil, vegetables, and/or meat to a skillet (or wok) and stirring them until cooked is a food preparation method known as sautéing. Stir-frying involves the same steps as sautéing, although it is typically performed at a higher temperature. Sautéeing or stir-frying vegetables is a fairly fast and very tasty way of preparing vegetables.
Add kale to your vegetable sauté or stir-frying to inject a great deal of health benefits to your meal. Because kale requires less time to cook than most other vegetables, add it to your sauté after everything else has finished cooking, allowing it to steam until softened and wilted.
1. Heat oil in a skillet or wok and heat to medium or medium-high.
2. Add ingredients, beginning with those that require more time to cook—onions, potatoes, turnips, carrots, celery, etc.—followed by the ingredients that require less time to cook.
3. Sauté, stirring regularly, until all ingredients are at the desired level of doneness.
4. Add chopped kale leaves, cover the skillet/wok, and allow the leaves to steam on top of the other vegetables until they turn bright green and are soft, about 3 to 4 minutes.
5. Stir the kale leaves into the other ingredients and serve.
Roasting
Roasting involves baking ingredients in the oven for a specific period of time. Roasting vegetables is a great way of cultivating flavor and texture, and is my preference over steamed vegetables. Roasting requires more time than any other method of food preparation. It is less common to roast kale with other vegetables than it is to roast kale by itself to make crispy kale chips.
1. Preheat your oven to roasting temperature (typically between 350 and 375 degrees F.).
2. Add chopped vegetables and kale to a casserole dish.
3. Drizzle vegetables with oil, salt, pepper, and other spices.
4. Roast until all vegetables are cooked through, stirring once or twice. Roasting can require anywhere between 45 and 60 minutes, depending on the size of the chopped vegetables and the amount of vegetables in the casserole dish. Note that kale cooks fairly quickly, so make sure the leaves are coated in enough oil so that they don’t burn.
5. Remove the vegetables from the oven and serve along with your favorite main dish.
Grilling
Grilling is a great way of cooking kale in the summertime, when you are already grilling meat and vegetables. It adds crispy texture and charred barbecue flavor to the leaves, and is perfect for adding to any rustic dish. Grilled kale salads are delicious, especially when grilled kale leaves are combined with other grilled vegetables and dressed in a sauce or vinaigrette.
1. Rinse kale leaves well and pat them dry.
2. Lightly brush each leaf with canola, coconut, or grapeseed oil (or high temperature oil of choice), making sure both sides of the leaves are coated.
3. Sprinkle each leaf with salt and pepper and add other spices if desired.
4. Place on a hot grill and allow leaves to cook 30 seconds to 1 minute on each side, just until browned and softened.
5. You can either chop the leaves, discarding the stems, and add the leaves to your dish, or you can keep the leaves whole and serve them as a rustic salad or side dish.
Dehydrating
Dehydrating fruits, vegetables, and meats removes or evaporates moisture out of food, which gives it a great concentration of flavor and a longer shelf life than fresh food. Those who own a dehydrator can make excellent crispy kale chips, although kale chips can be made in the oven as well.
1. Rinse a whole head of kale in cool water and pat leaves dry.
2. Tear large pieces of the leaves off the stems (discard stems or save for later).
3. Place leaves on your dehydrator trays and sprinkle with salt (and other seasonings, if desired).
4. Turn your dehydrator on to 115 degrees F and dehydrate for 4 to 5 hours or until desired crispiness is achieved.
5. Note: As an alternative, you can place your dehydrator at 140 degrees F for 1 hour and then lower the temperature to around 115 for an additional hour. If you choose this method, the chips will no longer be considered “raw” once they reach a temperature above 120 degrees F.
Massaged
Massaging kale with lemon juice is an excellent technique for breaking down some of its fibrousness and making it more palatable for salads. Simply massaging lemon juice into kale leaves is an efficient way of keeping kale raw, while making it easier to consume.
1. Thoroughly rinse the kale under cool water and pat dry.
2. Remove the stems and discard or save for later use.
3. Finely chop the kale leaves and place them in a serving bowl.
4. Drizzle lemon juice over the leaves and use your hands to massage the juice into the leaves until they have softened and turned dark. Allow the kale to sit 10 to 15 minutes in order to maximize the effects of the lemon juice.
5. Add desired ingredients to the salad, toss with your favorite salad dressing, and serve.
Raw
Leaving kale raw and unmassaged is the least popular way of consuming it. When left raw, kale is difficult to chew, has a somewhat astringent quality to it, and tastes bitter. It is also more difficult to digest than cooked kale. For this reason, I prefer cooking kale, or massaging it for salads. When leaving kale raw, it best to use any kale except curly kale, as the flat leaves are easier to chew than curly ones.
1. Rinse kale very well under cool water.
2. Pat kale dry or set in a colander to drain the water off.
3. Remove the stems from the kale leaves and either discard them or save them to use later.
4. Finely chop the leaves and add them to other raw ingredients.
Kale and Fat
In order to properly digest highly vitamin-rich fibrous vegetables, one must also consume fat in some form. Without fat, many vitamins and minerals are not as effectively absorbed into your system. Cruciferous vegetables are more difficult for your digestive system to break down than non-cruciferous vegetables, so it is important to be mindful of consuming these veggies in conjunction with fat in order to maintain a happy digestive system. Kale is very calorie-light (one cup of chopped kale leaves contains only 30 to 40 calories) and contains almost no fat. You will find the recipes in this book contain an ample level of fat through oils, meats, dairy products, coconut milk, and nuts. This way, you can enjoy a flavorful and delicious meal, as well as reap the full benefits of its nutrient quality.
What to do With Kale Stems
While kale stems do not contain the same vitamin density as kale leaves, they can still be used in your cooking. The stems contain a great deal of fiber and can be added to smoothies, or chopped and added to sautéed vegetables or even scrambled eggs. While most people are not excited at the prospect of eating kale stems, it remains an option if you prefer to maintain a no-waste household.
Sourcing Your Kale
The optimal way of sourcing your kale would be to either grow it yourself (it’s easy, I swear!), or to buy it from your local farmer’s market. Small farms grow a wide variety of vegetables, which ensures you’re not eating the same exact type of kale each and every time you prepare it. This helps to not only maintain variety in your diet but also ensures you don’t get bored of using the same vegetable over and over in your cooking.
Of course, not everyone has the luxury of growing kale at home or has access to a farmer’s market due to location and climate. Most grocery stores carry one or more varieties of kale. I always, always recommend buying organic kale. Inorganically grown leafy greens hold pesticides, which are almost impossible to wash off.
Tips for Gardening Kale
Growing your own kale organically is an affordable way of sourcing your greens—not to mention, harvesting your own food is fun! Kale is one of the few vegetables that can be harvested multiple times throughout the growing season. Once the leaves grow to desired size, trim them off and use them in your recipes. New leaves will grow and you can get at least three harvests out of your kale, depending on the length of your growing season. Note that you don’t have to wait long in order to trim your kale—the smaller leaves are more tender than the larger leaves, so grow your kale according to taste.
While some people prefer using seedling transplants for growing kale, it is one of the easier vegetables to grow from seed. In this sense, you can skip the step of growing your own kale seedlings, or save money on purchasing them, as using seed is the easiest and most affordable way of growing your own kale. There is nothing like harvesting your own vegetables that you have grown yourself from start to finish!
Kale is a winter vegetable, meaning it is best when grown in colder climates. In fact, kale tastes sweeter when it is grown at colder temperatures. For areas where the weather stays fairly warm (above 15 degrees F) in the winter, fall is a great time to plant. For areas that have winters that consistently bring in freezes, it is best to plant kale in the springtime, 3 to 4 weeks before the last frost. Kale can grow at a soil temperature as low as 20 degrees F. and up to 80 degrees F. The warmer the climate, the more bitter and fibrous the kale will be.
Depending on the temperature of the soil and the type of kale you’re growing, it will take between 45 and 60 days between planting and harvest. When growing kale during the winter months, it is best to harvest it just after the first frost of the season. A small amount of frost will not ruin the plants and will actually make them taste better. Remember, as soon as the leaves grow to the desired size, you may trim them off and use them, making room for more leaves to grow.
Although kale plants will still grow in partially shady areas, they love direct sunlight. It is best to plant seeds (or seedlings) in an area that gets at least 6 or more hours of direct sunlight per day. Dig small holes about 3 inches deep and plant seeds or seedlings. Space the seeds 18 to 24 inches apart. The more space each plant has, the larger the leaves will grow.
Use good quality soil and/or compost for growing your kale to ensure it has the nutrients it needs to thrive. Don’t be surprised if you find small holes (created by worms) or aphids on your kale leaves. As long as the leaves aren’t overly damaged, they are still useable, but be sure to soak the leaves well before cooking with them. Bug infestations are a sign that your kale plants are past their harvesting prime. Avoid allowing your kale to become overgrown, and if desired, use organic sprays to keep the bugs away.
Kale loves water. It is best to keep the soil moist, not allowing it to fully dry out between waterings. In my experience, it is difficult to “overwater” kale, as it will enjoy 1" to 1.5" of water per week. Kale is one of the easier plants to grow because it is not incredibly sensitive to too much or too little water.
Kale Cautions
It is not recommended for those who are on blood thinners or related clotting medication to eat kale due to its high concentration of Vitamin K. Because Vitamin K helps naturally clot blood, it can weaken the effects of anti-clotting medication. Kale also contains oxalates, which have been known to cause kidney and gall stones when consumed in large volumes. In addition, kale contains goitrogens, which prevent iron absorption and may worsen the symptoms of hypothyroidism. Goitrogens are denatured when cooked, so those who have thyroid problems should simply avoid eating raw kale.6
Endnotes
1 Zelman, Kathleen M., MPH, RD, LD. “The Truth About Kale.” Web MD. N.p., n.d. Web. 29 Dec. 2013.
<http://www.webmd.com/food-recipes/features/the-truth-about-kale>.
2 “Vitamin K.” The World’s Healthiest Foods. N.p., n.d. Web. 1 Dec. 2013. <http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112>.
3 “Phytonutrients.” Web MD. N.p., n.d. Web. 29 Dec. 2013. <http://www.webmd.com/diet/phytonutrients-faq>.
4 Ramsey, Drew, M.D. “This Is Your Brain on Kale.” Huffpost Healthy Living. N.p., 2 July 2013. Web. 29 Dec. 2013. <http://www.huffingtonpost.com/drew-ramsey-md/health-benefits-kale_b_3529768.html>.
5 “Manganese.” The World’s Healthiest Foods. N.p., n.d. Web. 1 Dec. 2013. <http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77>.
6 Daniels, Chris. “Greens, Kale & Thyroid Problems.” Livestrong. N.p., 12 Oct. 2013. Web. 15 Dec. 2013. <http://www.livestrong.com/article/519961-greens-kale-thyroid-problems/>.
