This week I’m talking about kale. You know that curly, green leafy stuff or that dark green textured leaf that you’re seeing at the market and in restaurants? Maybe you’re seeing some purple kale or some red russian? Kale is popular mainly because it’s amazingly accessible, a great first step for picky eaters and it’s packed full of nutrients.
What’s so great about them? Per calorie, kale has more iron than beef (say what!?) It’s also high in potassium, Vitamin C and calcium. Leafy greens are known for their calcium. Just a cup of this stuff provides about 10% of your calcium needs for the day.
Are they easy to grow? Almost too easily. We have two plants in our garden bed now and they’re doing wonderfully. We planted them in little mounds, covered the base with mulch and have been giving them plenty of water. Be sure to water under the leaves and keep them free of pests. When you harvest, cut as close to the main stem as possible, always cutting the larger leaves on the bottom first (kale grows from the top). They like chilly weather but seem to be doing okay in the heat.
What do I do with them? Saute kale with garlic and ginger, throw some in soups, enjoy in a raw salad. Or make chips. Kale is one of the most versatile leafy greens out there.
- 1 bunch curly kale, washed, dried, stems removed and chopped into large pieces
- 1 tbsp olive oil
- 2 tbsp nutritional yeast
- Sea salt, to taste
- Preheat oven to 300.
- In a large bowl, toss kale with olive oil, nutritional yeast and salt and pepper to taste, until well coated.
- Arrange leaves in a single layer on a large baking sheet. Be sure that they are not overlapping. Use an additional baking sheet if needed.
- Bake for 20 minutes, or until crisp. Enjoy!
Okay, where can I find them? Kale has never been more popular. I’ve found bunches at my local grocery store. I usually get some from the CSA, farmers’ market or the garden. I trust you’ll have relative ease in finding kale (at least, I hope!)
Recipe adapted from Smitten Kitchen