The best sensual relationships require discipline to thrive. When it comes to cooking with kale, it’s important to treat her with respect, and to pair her with the best-quality ingredients you are able to find, such as grass-fed beef and eggs from pasture-raised hens. Just like anything truly sexy, these fifty recipes are both exciting and tasteful. If you are ready to be turned on to the healthier, sexier you, here are a few guidelines to help you maximize the benefits (and flavor) of kale.
Try to use organic kale whenever possible. Kale was recently added to the Environmental Working Group’s “Dirty Dozen” list of vegetables most likely to contain pesticides, so it’s worth the extra expense to buy organic.
Treat your kale with care. Despite her hearty exterior, kale is tender and fragile. Don’t leave her out on the countertop or prewash her too far in advance—nobody likes a limp vegetable.
Store your kale in the crisper, loosely gathered in a plastic bag. Add a paper towel or wrap her in a dry paper towel to trap excess moisture and keep her fresher and fuller longer.
Don’t overcook your kale. Not only will the taste and texture suffer from overexposure to heat, but she will lose some of her nutrient value if cooked for too long. As a rule of thumb, ten minutes is the maximum amount of time you want to expose kale to direct heat. For pan cooking, use a small metal lid to gently press down the kale as you turn it.
OK, so it’s not quite fifty . . . but kale does come close to offering fifty shades of variety. Cornell University lists forty-eight known kale varietals providing you with a vast world of kale to explore. From deep purples and vibrant greens to translucent whites and radiant pinks, all are members of the cruciferous vegetable family, which includes other so-called superfoods like broccoli, bok choy, and Brussels sprouts.
All crucifers evolved from cabbage and thus all bear the same scientific name, Brassica oleracea. Kale belongs to the Acephala group of crucifers, literally meaning “no head,” as, unlike cabbage and broccoli, kale leaves aren’t formed around a central head.
Each variety of kale offers unique flavor notes, color, and texture. Here is a brief overview of the varieties that are used in the recipes in this book. These are some of the most common varietals and should be easy to find at the grocery store or at your local farmers’ markets.
This is the classic varietal that most people think of when they hear the word kale. It’s also probably the most common one found in your grocery store. With curly leaves and a firm body, curly kale will work well in all the recipes that follow. Its leaves have a mild flavor and they crisp up nicely when roasted in the oven, making them ideal for recipes like Roasted Kale Chips and Dark Tropical Kiss.
Lacinato kale (aka dinosaur kale) has deep green, narrow leaves with wrinkled raised bumps that look vaguely reptilian. It’s widely available in most grocery stores, and, like curly kale, can be used in almost any recipe that calls for kale. It’s the most pungent-tasting of the varieties and has a hint of spiciness that works well with cream sauces and meats. It’s delicious paired with the spicy sausage and rich sauce in Linguine with Sausage and Kale.
One of the many types of “flowering” kale, Kamome is an ornamental kale often used to adorn flowerbeds. Kamome comes in several stunning hues, including white, fuchsia, and crimson red hearts with an array of green outer leaves. It tends to taste more like red or green cabbage and pairs well in recipes that include soy or vinegar, such as Kung Pao Chicken with Kale and Kale Kiwi Gazpacho.
The deep red leaves of this kale are a true head turner. Redbor is primarily used for ornament in gardens but is just as tasty as the other varieties you’ll find at your local grocer. Some farmers say the leaves of this kale get sweeter in late fall, after the first frost. If you can find or grow your own Redbor kale, its dark ruby hue is ideal for the Cherry Kale Campari.
Red Russian is the peacock of the kale family, with striking red leaf stalks and delicate purple veins that run through its silver green leaves. Sweet, tender, with just a hint of spice, it is ideal for Asian dishes that include ingredients like soy, sesame, and ginger, as well as delicately flavored egg dishes. Try using it in Open Sesame or the Cheesy Scrambled Eggs and Kale.
The father of medicine, Hippocrates, said famously, “Let thy food be thy medicine and medicine be thy food.” It seems clear that he was talking about his mistress, kale. To truly know and love kale deeply, you must be intimate with her on a molecular level. The web of atoms she brings together in her unique leaves has the power to heal and soothe you. Here’s a brief overview of the attributes she offers.
The signature B-vitamin of leafy greens, folate derives its name from the Latin word folium, which means foliage or leaf. Needed for every cell to replicate and to produce molecules like serotonin that regulate mood, folate is vital for feeling vibrant and vivacious.
The shortest of the essential omega-3 fats, alpha-linoleic acid (ALA) is fundamental to health. Linked to a variety of benefits like lowering the risk of depression and diabetes, omega-3s are natural soothers. Studies show this fat can help lower anxiety and decrease the effect of stress hormones.
One of her most powerful phytonutrients, this sulfur-containing gem is a proven cancer fighter. This molecule naturally ramps up your body’s detoxifying enzymes so you zap toxins faster. Regular kale consumption means you are detoxing safely and naturally.
Along with its twin, manganese, magnesium is a key catalyst that drives hundreds of your body’s most important chemical reactions. Most people don’t get enough magnesium in their diet and some studies have linked low magnesium consumption to an increased risk of diabetes.
If the fountain of youth exists, it’s laced with this powerful molecule. Kaemperfol is one of two molecules shown to extend life by its ability to stimulate the sirtuin genes, also known as the “longevity genes.” It is also one of the only molecules known to boost mitochondria, which act as the powerhouses for the cells in our bodies.
A healthy gut is key to overall health and well-being. Fiber is an underappreciated nutrient. Large and undigestible, it helps your body excrete cholesterol and bile as it passes through your intestines.
This flavanol antioxidant is key to the health benefits of a plant-based diet. It neutralizes inflammation, protecting the health of your blood vessels, and helps prevent the formation of plaques. It is also a cancer fighter and uses at least three separate mechanisms to help promote the health of your cells.
Every spark of pleasure and pain requires the explosion of one molecule of oxygen. Iron carries oxygen safely throughout your body. How important is iron? Unlike most vitamins and minerals, you have no way to get rid of iron—your body is built to absorb it. It is a key co-factor for the chemical reactions that make the two brain molecules most related to pleasure: serotonin and dopamine.
While kale is delicious all on her own, she’s even more captivating when the chemistry is right. There’s nothing strange about these bedfellows from your pantry and fridge—they will make your kale dazzle with robust flavors and unique health synergies. After all, chemistry is everything.
“Garlic makes it good,” as the old adage says, and new research says that eating garlic on a regular basis can help lower blood pressure. You can add a minced garlic clove to any of the savory garlic dishes or try the Kale Drizzle to get your garlicky kale fix.
Ginger contains gingerols, which are powerful antibacterial molecules that also can calm nausea and heartburn. Finely grate a few teaspoons of fresh ginger root and toss it with your kale before making Kale Chips. Or add grated ginger to the pan as you sauté your kale for a little spicy, low-cal zing.
A handful of chopped nuts delivers a pleasant crunch and a rich taste to kale salads as well as to steamed or sautéed kale. Walnuts provide a nice dose of omega-3 fatty acids, while Brazil nuts are high in selenium, a vital mineral needed for healthy hair and metabolism regulation. While nuts offer protein and many health benefits, they are calorie-dense. So if you’re watching your waistline, try using a microplane to finely grate nuts over your kale leaves for extra crunch without a lot of added calories.
Deceptively sweet and rich, caramelized onions may taste sinful, but they get their flavor from slow, steady cooking that brings out their natural flavors. To make this luscious topping for kale, heat a large skillet over high heat. Add one tablespoon of olive oil and two thinly sliced onions. Add a pinch of brown sugar and salt. Stir and reduce the heat to medium. Cook 20 to 25 minutes, stirring often until the onions start to soften and brown. If the onions begin to burn or stick, add a few tablespoons of water and continue cooking.
Dark cocoa powder may seem like an unlikely match, but mistress kale knows all about the “dark side.” Cocoa and kale make a nice match in smoothies, shakes, and desserts. Just be sure to add a hint of sweetness, such as honey, brown sugar, or stevia to make unsweetened cocoa powder a bit more subtle in your drink.
Regular kosher or sea salt brings out kale’s flavor, but when you sprinkle on some fancier salts—you really dress her up. Try finishing your kale side dishes and salads with exotic salts, such as pink Himalayan salt, fleur de sel, or smoked sea salt. You can experiment with different flavors without adding extra calories, and provide yourself with the spice of life: variety!
Kale can take the heat! Pair cooked kale with pickled jalapeño, canned chipotles, or, if you’re very brave, minced habaneros. Spicy chilies can perk up sleepy taste buds while calming an overactive appetite, and may even temporarily increase metabolism.
Zesty, refreshing lemon can sweep kale off her feet. Add the juice of one lemon to a raw kale salad or lightly cooked kale, or sprinkle some lemon zest onto any variety of kale dishes, from Kale-slaw to Risotto for burst of brightness. Adding lemon juice helps your body absorb the iron in kale, and the peel contains two molecules, naringenin and hesperetin, that bind to your opioid receptors and naturally diminish pain while enhancing pleasure.
Kale loves to get a little cheesy—especially with a nice quality Parmesan. The fats in Parmesan can help anchor the antioxidants in kale for better uptake in the body and help you to feel full and satisfied. Finely grated Parmesan delivers a nutty tang that brings out the earthiness in kale, and delivers vital minerals like zinc, magnesium, and B12.
Kale is no ordinary vegetable; she offers a seriously impressive list of vitamins and antioxidants that can easily be damaged by overcooking. Here are a few rules of engagement for treating her right.
Lightly steaming kale in 1 inch of boiling water ensures that the vitamin C (a water-soluble vitamin) doesn’t leach out. Try topping steamed kale with some sliced avocado, fresh-squeezed lemon juice, and a sprinkle of sea salt, or toss with fiber-rich beans for a heartier dish.
Roasting kale for a short period of time won’t damage nutrients and results in a delightful alternative to traditional snack chips. Just rub your washed, thoroughly dried kale leaves with a little olive oil and sprinkle with your favorite spices. Spread out the seasoned leaves on a baking sheet and roast at 400°F for about 8–10 minutes, or until crispy. Eat as a snack or use as an accompaniment to soups or sandwiches.
Sautéing kale in a healthy fat like olive oil or grapeseed oil is a quick, easy way to create a delicious side dish. Heat a skillet over medium heat and add a tablespoon or two of oil and some chopped kale. Toss and cook for 1 to 2 minutes, until the kale wilts. Top with Parmesan cheese, toasted nuts, or dried fruit for extra flavor.
Raw kale is delicious in a simple chopped salad. Just stem and chop the kale leaves into bite-sized pieces, then toss with your favorite dressing. Refrigerate for 2 to 3 hours until the kale softens, and enjoy.
When it comes to selecting partners for kale, be picky. Choose the best. She deserves it, and so do you. Here are a few matchmaking pointers. Remember, the quality of ingredients you use affects not only the taste of the recipe, but the health benefits it will offer.
Organic produce is always best, but choosing organic does matter more for some fruits and vegetables than others. Conventional peppers, cherries, spinach, blueberries, potatoes, and celery are all more likely to be contaminated with pesticides than their organic counterparts. Always select organic produce in those cases, and be sure to thoroughly wash any produce you buy under warm water before using it. If you’re unsure about which fruits and vegetables warrant the extra cost of organic, check out the Environmental Protection Agency (EPA) website for a list of the “Dirty Dozen” and the “Clean Fifteen” at www.ewg.org/foodnews.
Whole eggs contain a treasure chest of nutrients, including every essential amino acid the body requires, as well as choline, a compound that promotes memory retention. Whenever possible, select farm-fresh eggs from pasture-raised chickens. They are tastier and healthier, and make you happier, and not just from gazing into your farmer’s eyes. The bright yellow yolk in a farm-fresh egg comes from a higher concentration of carotenoids, fat-soluble antioxidants that help to protect your brain. Studies show that these eggs also have higher concentrations of nutrients like vitamin E and omega-3 fats too. If you aren’t able to get eggs this close to the source, most grocery stores now carry a wide variety of options. Look for eggs that are labeled “pasture raised,” “cage-free,” “organic,” “vegetarian fed,” or “humanely raised.” Another option may be to visit your local food cooperative.
Tired of skimming the surface? Craving some sweet, rich creaminess in your life? While low-fat milk has become the default choice among health-conscious consumers, you can indulge in the real stuff with a simple shift in the quality of your milk. Just go grass-fed and organic whenever possible. The same rule applies for other dairy products like cheese, sour cream, yogurt, and cream cheese.
Milk-producing cows, sheep, and goats have ruminant stomachs that digest grass and vegetation. When these animals are allowed to graze, they create a special fat called CLA (conjugated linoleic acid), which is linked to a decreased risk of heart disease and diabetes. CLA has even been shown to help fight belly fat. Researchers who have studied populations of people who consume whole-milk, grass-fed dairy products on a regular basis have not been able to identify a clear correlation between full-fat dairy intake and disease in humans.
Dairy has landed on many people’s list of foods to avoid mainly due to concerns about lactose intolerance and milk allergies. If you are one of them, the good news is that the majority of recipes in this book are dairy-free or call for small amounts of dairy products. Lactose intolerance can sometimes be managed by cooking with harder, aged cheeses and fermented dairy products like yogurt, or by consuming lactose-free dairy products. Some people who have struggled with either intolerance or allergies to dairy have reported experiencing fewer symptoms when consuming raw milk or goat’s and sheep’s milk products. For those of you who simply must avoid dairy, use the dairy imitation products that have worked the best for you.
Meat is so much more than . . . just a piece of meat. While you do want to limit your red meat consumption to a few times per week, this carnal pleasure is well worth the indulgence when you select grass-fed beef. It, too, contains CLA, as well as higher levels of important antioxidants like vitamin E and beta-carotene as compared to conventional beef. Grass-fed beef is also lower in calories—a 6-ounce serving contains about 92 fewer calories than conventional beef.
Luscious, juicy red meat is also an incredibly rich source of heme iron, which has higher absorption rates in the body compared to the non-heme iron found in plants (although when it comes to kale, a unique synergy exists: pairing it with red meat actually increases the body’s absorption of the iron in kale).
When choosing other red meat products like bacon and sausage, select nitrate-free varieties whenever possible. Nitrates can be converted into cancer-causing compounds in the stomach. And when it comes to poultry, try to eat pasture-raised birds. Not only will you avoid any concern about the toxins that may be present in conventionally raised birds, but you can’t beat the flavor of a bird raised in its natural environment. The best-tasting birds can be bought from your local farmer or farmers’ market. Two great online resources for locating local poultry and other locally raised or grown foods in your town are eatwild.com and localharvest.org.
We’ve all been told that seafood is good for our health, but many people remain wary of cooking fresh seafood at home. Two economical, easy-to-prepare, and nutrient-packed choices are wild shrimp and farmed mussels. In general when it comes to fish, it’s best to go wild. Farmed fish and shrimp can contain high levels of manmade, environmental toxins. Exposure to these pollutants can lead to impaired brain development, disruption of hormone and immune functions, and increased risk of cancer. In addition, farmed seafood contains lower levels of brain-building omega-3 fats. There is only one exception to this rule: Farmed mussels are generally a great choice. Not only do they contain high levels of vitamin B12, but mussel farms are also safe for the environment, as they act as a filter for the surrounding waters.
Eating nuts and seeds is a great way to add vital minerals like manganese, magnesium, and zinc into your diet. Studies show that magnesium can promote increased testosterone levels, which is important for sex drive in both men and women. New research suggests that nuts and seeds are a wonder food when it comes to heart health and can drastically cut your chance of coronary heart disease.
Nuts and seeds have a fairly short shelf life of about six months if they are stored unopened in a dark, cool cabinet. If your nuts or seeds have a sharp smell, like paint, chances are they are spoiled. Since nuts and seeds are high in fat, it’s best to store them in the fridge instead of a pantry to prevent them from becoming rancid. You can even freeze nuts for up to a year in a well-sealed container.
Toasting nuts and seeds brings out their flavor, and it’s so easy to do. Simply place a small, dry skillet over medium-low heat and add the nuts or seeds. Toast for 8 to 10 minutes, stirring often, until they are golden brown and fragrant.
Do you have the goods? A well-stocked pantry is a sign that you’re fully equipped to take your passion for good food to the next level. When you have everything you need on hand, not only are you more likely to spend more time cooking, but you can lose yourself in the act because you don’t have to worry about running out to the grocery store to pick up a missing ingredient. Here is a list of some essentials to keep on hand. These basics will help you indulge even your deepest, darkest kale fantasies.
black peppercorns
Chinese five spice
crushed red pepper flakes
fennel seeds
ground cinnamon
ground coriander
ground cumin
ground nutmeg
sea salt
sesame seeds
sweet or mild chili powder
canola oil
olive oil
sesame oil
apple cider vinegar
balsamic vinegar
barbecue sauce
honey mustard
jarred salsa, red and green
low-sodium soy sauce
low-sugar orange marmalade
sherry vinegar
Sriracha chili sauce
Worcestershire sauce
baking powder
baking soda
brown sugar
cacao nibs
cornstarch
granulated white sugar
honey, preferably local
molasses
old-fashioned oats
superfine sugar
sweetened coconut
unsweetened cocoa powder
vanilla extract
white whole wheat flour or pastry flour
70% cocoa semisweet chocolate chips
canned beans: black beans, garbanzo beans
canned chipotle chiles
canned tomatoes: whole peeled tomatoes, diced tomatoes
low-sodium vegetable broth
tomato paste
risotto rice (such as Arborio)
short-grain brown rice
small pasta such as orzo
soba or ramen noodles
taco shells
white or red quinoa
whole grain pastas
whole wheat flour
whole wheat linguine
almonds
pistachios
pumpkin seeds
sesame seeds
walnuts
Now that you’ve become acquainted with kale—her incredible attributes, her friends and partners, and the best ways to handle her—you’re ready to dive into a true love affair. You’ll never think of kale as “just a leafy green” again. This romance is not only sustainable, but it’s actually healthy—and satisfying. It’s time to get a little dirty in the kitchen. Let’s dig in. . . .