It’s KALE season!
If you have never tried kale, are searching for a new recipe or you have been intimidated by it’s luscious green leaves – now is the time to try it! Check out these health stats on kale…
- Kale is the most nutrient dense veggie on the planet! With more calcium than a serving of milk and more vitamin C than an orange, one serving (one cup chopped) of kale is also loaded with vitamins A and E.
- Kale contains a substantial mineral content including manganese, iron and potassium; and is full of cancer-fighting phytochemicals, such as sulphoraphane.
- Kale actually grows tastier leaves after frost – so although you can get it in July, it’s sweeter in October 🙂
- Kale should have a fresh green color with moist, crisp, unwilted leaves. It can be substituted for cabbage or spinach and makes a wonderful side dish when blanched and sautéed with garlic or in a salad.
- Because of it’s hearty leaves, the best way to wash is to fully submerge it in a bowl of water, using your hands to rinse and loosen any dirt particles.
Need a kale recipe to try? Here are 2 of my favorites:
Rinse and de-stem one bunch of kale and chop into small pieces.
In a large bowl, combine the juice of 1 lemon, 1 tsp local honey, 1 tbsp olive oil, kosher salt and pepper.
Mix kale and dressing together and top with ¼ cup dried cranberries, 2-3 tbsp sunflower seeds and 3 tbsp fresh grated Parmesan.
1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil
Preheat oven to 350° F. Remove kale leaves from stems. Tear leaves into bite-sized pieces. Discard stems.
Wash and thoroughly dry kale with a salad spinner or paper towel.
Line large baking sheet with parchment paper. Combine leaves and oil in medium bowl; toss gently to blend.
Add desired flavoring combinations (salt, pepper, granulated garlic, hot pepper flakes, taco seasoning, etc) and mix well.
Arrange kale on prepared baking sheet in a single layer. Bake for 15 to 18 minutes, or until crisp.