Kale is closely related to cabbage and was often grown as an ornamental, since it's colorful and very cold-hardy and will even survive the first seasonal frost. Until the end of the Middle Ages, it was one of the most popular vegetables in Europe. It ranks with broccoli as having tremendous health benefits as well. It's high in fiber, and is also an excellent source of Vitamin A and calcium. It one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases. It can also help prevent macular degeneration, dementia, and osteoporosis. In short, you can't go wrong with kale!
Easy Pan Fried Kale
1 whole Large Bunch Of Kale, Or 2 Regular Bunches
2 Tablespoons Olive Oil
5 cloves Garlic, Finely Minced
Salt And Pepper, to taste
1/2 Lemon (optional)
Thoroughly rinse the kale in cold water, soaking if necessary to remove grit. Tear the kale into chunks. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and quickly stir it around to avoid burning.
Throw in the kale and use tongs to move it around the skillet. Sprinkle in salt and pepper and continue cooking until slightly wilted but still crisp, about 1 to 2 minutes. Remove the kale to a plate and serve! If desired, squeeze the juice of half a lemon over the top.
1 head kale, washed and thoroughly dried
2 tablespoons olive oil
Sea salt, for sprinkling
Preheat the oven to 275 degrees F.
Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.
Simple Kale and Potato Soup
1 medium (8 ounce) yellow or russet potato, scrubbed clean and chopped
1 garlic clove, minced
1/2 teaspoon kosher salt
2 cups vegetable stock, chicken stock, or water
1/2 bunch kale (6 to 8 big leaves), preferably dino, lacinato, or Tuscan
1 teaspoon lemon juice or cider vinegar
1 to 2 large eggs, depending on your appetite
Salt and pepper
Grated Parmesan cheese, extra-virgin olive oil, or yogurt, to serve
Combine the chopped potato, garlic, salt, and stock (or water) in a medium saucepan over medium-high heat. Bring to a boil, then reduce the heat to simmer.
While the potatoes start to cook, chop the kale. Remove any thick, tough stems and chop them into small pieces. Add the chopped stems to the pot with the potatoes and simmer for 2 minutes.
Stack the leaves of kale on top of each other. Slice them crosswise into thin ribbons, and add them to the pot with the potatoes and kale stems. If necessary, add more stock or water to the pot to just about cover the kale.
Cover the pot and let the soup cook for 8 to 10 minutes. The soup is ready when the potatoes are easily pierced with a fork, and when a ribbon of kale has become tender, but has not yet become stringy or pulpy. Stir in the lemon juice or vinegar. Taste and season with more salt and fresh cracked pepper. Also add more stock or water if a more brothy soup is desired.
To finish, crack the eggs into measuring cups, and then gently slide them into the soup. Ladle some of the soup broth on top of the eggs to submerge them. Put the lid back on the pot and cook for 4 minutes. When done, the whites of the eggs should be opaque, but the yolk should still be soft. If the eggs break into the soup before they are poached, just use a fork to swirl them into the soup, like egg drop soup.
Carefully spoon the eggs into a soup bowl. Ladle the soup on top. Finish with a sprinkle of Parmesan cheese, a drizzle of olive oil, or a spoonful of yogurt.
If you have extra time, enrich your soup by sautéing some chopped onions, celery, or carrots before adding the potato and broth, or by adding cooked bacon or sausage. You can also flavor your soup with a few sprigs of fresh oregano or thyme.