Tuesday, July 16, 2013

6 Fabulous Ways to Prepare Kale...and Love It!


I haven't been posting a lot because life is busy here in Beranville.  The garden is in full swing production mode...and that means I'm in full swing "pick, eat, and figure out what to do with all of this bounty" mode.  :)  Not to mention keeping up with our other summer activities.  Goodness, I love summer!

Fabulous greens from our garden: spinach, snap peas, kale &
arugula.  This is one picking.  :)
We've had so much kale and arugula that we've been giving some of it away.  Which we enjoy doing!  We've also been eating a lot.  Spinach and arugula salads have been a staple recently.  But I've been looking for new, fabulous ways to prepare kale.  It's not exactly my favorite in salads and doesn't blend in my smoothies (even with the Ninja Blender).

Kale is rich in vitamin K (1,327.6% of your daily value in 1 cup!!), Vitamin A (354.1%) and Vitamin C (88.8%).  It's also high in Manganese, fiber and Vitamin B Complex.  It's an antioxidant and anti-inflammatory.  It's been linked with cancer prevention and cardiovascular support.  To sum it up: it's really stinkin' good for ya, friends!! ;)  That is why I want plenty of it in my diet, and you should too!  Not only that, it tastes really good when you know how to prepare it right!

Here are 6 ways to prepare kale that I have learned (so far) and loved.

Before you do anything with your kale you first need to wash, rinse and drain/dry it, especially if you're picking it fresh from your garden.  Note: If you have a garden, but have never considered growing kale, you should.  It's super easy to grow (this I know from experience) and produces all summer (from what I've read).

Rinse the kale thoroughly. Let it air dry.  Shake out excess water.

Then, you can make...

1. Stir-fry.  Whether you're making a veggie stir fry or you choose to throw in a little meat with your veggies, kale is a fabulous addition.

I love this recipe for Ginger Stir Fry Sauce that I saw on The Time Warp Wife.  It works well with just about any veggie/meat combo.  Be creative, add a little of this and a little of that, whatever veggies and herbs you have.

2. Simple Sauteed Kale.  All you need is kale leaves (cut off/out the stems), add a little extra virgin olive oil to a frying pan and saute on the stove top.  Add in a little organic garlic salt.  For even more nutrition add Nutritional Yeast, it gives it a yummy, cheesy flavor.

3. Quick and Simple Stir Fried Kale & Bacon from Nom Nom Paleo!  This stuff is fabulous!!  A friend (Hi Alissa) recommended this recipe on my Health in Beranville Facebook page a few days ago.  I've already made it twice.  It was a huge hit, even with my husband who has been rather "anti-kale" up to this point. :)  The only change I made to the original recipe is I used red wine vinegar instead of Banyuls vinegar.  Great flavor combo!

I almost forgot to take a pic! It was good to the last bite!
4. Kale Chips.  The first time I saw a recipe for kale chips was here on 100 Days of Real Food.  Then, a friend (Hi Jennah) mentioned a similar recipe to me.  So I tried it.  Believe it or not, they taste like potato chips!
Kale Chips
4 Cups of firmly packed Kale Leaves (cut off the stems)
1 Tbsp Extra Virgin Olive Oil
1/8 to 1/4 tsp of Garlic Sea Salt (the original recipe linked above called for just salt, I like Garlic Salt even better!)

Bake at 350 degrees for 10 minutes.

Keep a close eye on them because they go from not quite done to just perfect to burnt in a matter of seconds.  You don't want to know how I know...ahem.

I've made these a few times now.  It's a good way to use up and consume a lot of kale.  I wish I had a picture, I don't...I was too busy eating them!

5. Kale & Feta Crustless Quiche.  I mentioned this recipe from Eating Bird Food before.  It's still one of my favorites.  Instead of using Almond Breeze, I just use whole milk and I use whatever seasonings I have on hand.  It is yum-o!  
Here I paired it with a Green Smoothie
6. Dehydrated Kale.  This is a fabulous way to preserve kale so you can use it all year long.  And you can "sneak it" into dishes without your family even realizing it.  Just wash and drain the kale as I showed above.  Remove stems and cut leaves into pieces.  Line dehydrator trays like so...

I have 8 trays so I was able to do a large batch.  
Dehydrate at 135 degrees for 5-6 hours.

This is what it looked like when it was finished.
Let it cool for just a few minutes.  Then crumble pieces by hand.  Store in an airtight container.
As you can see, I ended up with one pint jar full.

I hope to dehydrate a lot more kale before the summer is over.  I tasted the dried kale and it maintained it's flavor wonderfully.  

I'm excited that now I will be able to add kale to soup, casseroles and stir-fry this winter.  My family won't even realize they're eating leafy greens because it will blend in with all my other herbs and spices.  Sweet!  :)

What's your favorite kale recipe?  Do share!

Until next time, take a healthy step (eat more kale!) and I will do the same.

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  1. I'm excited to try some of these recipes. They sound wonderful. I wonder if it is too late to plant some kale?

    1. Jen, I bet you could still plant some and get a decent crop. I just planted a second crop of arugula and spinach and it's coming up. I have kale seeds if you want to try. :) Or you can just get some kale from me, if you have a certain recipe you want to try. Let me know.

      Thanks for stopping by and leaving a comment. It's always encouraging to know someone is reading.


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