Ingredient profile of the week: Kale

Kale is a very fascinating vegetable to me.  I had never cooked with it until just a few months ago and my husband and I are hooked.  I have used it at least once a day as it is classified as one of those ridiculously healthy dark leafed vegetables to make sure you include in your diet.  When I'm tired of spinach, I go to kale.  Kale is a form of cabbage and has a crunchy, slightly bitter taste to it.  I love it raw, but mostly I cook it up in a pan with olive oil, salt, pepper, garlic, and beans for about a minute to loosen it up a bit.


A highly nutritious vegetable and high in antioxidants, kale functions an an anti-inflammatory and is high in beta carotene, Vitamin K and C, Calcium, Iron, and other rich properties.  Kale apparently contains a chemical which carries an anti-cancer property.  However,  stick to steaming, pan frying, and microwaving, because boiling reduces the anti cancer compounds, whereas the other methods preserve them.  


In the kitchen, you would do well pairing Kale with stronger flavors like nuts, red pepper flakes, spice, curry, and Asian flavors.  


Raw Tuscan Kale Salad:
Taken from Heidi Swanson's 101cookbooks.com

1 bunch Tuscan kale (for ex: black or lacinato)
2 thin slices country bread, or two handfuls good, homemade coarse breadcrumbs

1/2 garlic clove
1/4 teaspoon kosher salt, plus a pinch

1/4 cup (or small handful) grated pecorino cheese, plus adiitional for garnish

3 tablespoons extra-virgin olive oil, plus additional for garnish

Freshly squeezed juice of one lemon (scant 1/4 cup or ~50ml)

1/8 teaspoon red pepper flakes
Freshly ground black pepper to taste

Directions:

Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. You should have 4 to 5 cups. Place the kale in a large bowl.

If using the bread, toast it until golden brown on both sides and dry throughout. Tear into small pieces and pulse in a food processor until the mixture forms coarse crumbs, or crumbs to your liking.

Using a mortar and pestle or a knife, pound or mince the garlic and 1/4 teaspoon of salt into a paste. Transfer the garlic to a small bowl. Add 1/4 cup cheese, 3 tablespoons oil, lemon juice, pinch of salt, pepper flakes, and black pepper and whisk to combine. Pour the dressing over the kale and toss very well (the dressing will be thick and need lots of tossing to coat the leaves).. Let the salad sit for 5 minutes, then serve topped with the bread crumbs, additional cheese, and a drizzle of oil.

Adapted from the Raw Tuscan Kale Salad with Chiles and Pecorino recipe in Melissa Clark's In the Kitchen with A Good Appetite.

Prep time: 10 min - Cook time: 5 min