- Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
- Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits. (Taken from The World's Healthiest Foods- www.whfoods.com).
Nutrient % Daily Value:
vitamin K 1327.6%
vitamin A 354.1%
vitamin C 88.8%
vitamin B 69%
vitamin E 5.5%
omega-3 fats 5.4%
vitamin B 25.2%
vitamin B 14.6%
vitamin B 33.2%
Calories (36) 2%
Now for some recipes... each recipe listed below, except the barbecued kale, can be made with kale, spinach, chard or pretty much any other hardy green you have kicking around.
1 lb. of spinach/greens, steamed and chopped (I have made this with kale and Swiss chard and it comes out well each way.)
3 oz. package of cream cheese, softened
1 cup whole milk or light cream (choose your poison)
1/4 cup Parmesan cheese, grated
2 eggs, beaten
1/4 cup wheat germ (can be left out if you like to avoid gluten)
1 tsp. salt
1 tbsp. fresh or 1 tsp. dry of both tarragon and marjoram
1 med- lg. onion chopped
1/2 lb. sliced mushrooms (any kind will do)
2 tbsp. butter
1 uncooked pie crust of your choice
Preheat oven to 375.
In a mixer, beat cream cheese. Add milk slowly, then stir in the remaining ingredients except onions and mushrooms.
Saute onions and mushrooms in the butter until softened. Add to spinach mixture. Pour into unbaked pie shell. Bake for 40 to 45 minutes until center of pie is firm to the touch. This pie can be frozen for up to 6 months.
Cathy Plourde's Kale Salad
Finely chopped kale- a very big bunch, ribs removed .
Bit of finely diced onion (red if you like onion taste, I prefer vidalia).
Chopped herbs--I usually do parsley and/or dill. A bit of dry if short on fresh.
Add one or two super ripe avocados and juice of 1 to 2 limes and squish the avocados with your hands to cover the kale.
Add salt and balsamic vinegar to taste.
Toss in pistachios or sliced almonds.
Toss in cherry tomatoes, or chopped tomatillos. Yummy.
This last recipe I tried just last week when it was so hot only cooking outside on the grill was an option if we wanted to be able to sleep in the house at night. This a was super fabulous dish.
Garlicky Grilled Kale Salad with Grilled Bread
1 lb. of kale washed and dried, Tuscan, Russian or curly works well
3 tbsp. grape seed or other high-heat oil
1/4 tsp. sea salt
2 thick slices of sourdough bread (I used When Pigs Fly)
1 sm. garlic clove
2 tbsp shaved Parmesan (A vegetable peeler works well.)
1 lg. garlic clove, minced
2 tbsp lemon juice
1/4 tsp sea salt
2 tbsp extra virgin olive oil
Remove the stems from the kale leaves. In a lg. bowl, toss the kale with 2 tbsp of the oil and salt until evenly coated. Rub both sides of the bread with the remaining oil.
Preheat the grill or grill pan to high heat. Working in batches, grill the kale on each side until parts of it becomes brown and crispy...about 1 min. per side. Grill the bread until crisp and lightly charred. Rub garlic clove over the surfaces of the grilled bread and cut into cubes. Put kale in a lg bowl.
Make the dressing by putting all the ingredients into a jar and shaking vigorously. Pour the dressing over the kale and toss to coat. Add the bread and toss. Sprinkle cheese on top
You can make this ahead of time, but just do not toss the bread or anything else with the kale until you are ready to serve it.
Bon appetit and happy gardening!
PS- For a bit of spinach nostalgia, check out this video: