KATHY’S HOME & GARDEN TIPS – ADD KALE FOR GREAT NUTRITION

KATHY’S HOME & GARDEN TIPS – ADD KALE FOR GREAT NUTRITION

I’ve seen an awful lot of kale in many forms lately in the grocery stores. I decided to check it out. Turns out kale is a nutritional powerhouse. It is VERY high in beta carotene calcium and vitamins A C and K. It is also a good source of sulforaphane a potent anti-cancer fighter. Also lutein great for the eyes. It is also a good source of fiber.

Kale comes in many varieties. Curly kale works best dried for chips. When you clean curly kale for chips make sure to remove all tough stems and ribs. Leaf part only. Rub with olive oil and sliced garlic. Sprinkle with coarse black pepper and kosher salt. Bake at 425° for fifteen minutes.

Flat leaved kale is best for sautéing. Use a black kale such as Lacinato. Cut off stems and cut into two inch pieces. Heat olive oil in a large sauté pan. Cook three smashed garlic cloves with a pinch of salt (or to taste) till garlic is golden and aromatic then remove. Add kale leaves and stir to coat with oil. Add ¼ c chicken broth cover and cook 2-3 minutes. Remove cover and check for doneness. Let liquid evaporate finish with a splash of sherry vinegar if desired.

Baby kale is more tender and is better for eating raw. Add to pasta salad or fresh greens mix. If you are adding to a salad that’s already dressed like pasta or quinoa make sure you give the kale time to wilt a bit in the salad. It will be more flavorful and tender.

Curly or really any type of kale can add fiber and nutrition to any smoothie or fresh juice squeeze. Just make sure you use the leaf only! Remove tough stems and ribs.

I hope I’ve given you a few ideas to incorporate this powerhouse green into your diet.

KATHLEEN WEAVER-ZECH & DEAN’S TEAM CHICAGO