Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curley kale are great for salads. Dinosaur kale works great steamed or in stews. Don't take my word for it, try it out.
Kale is the star of the dark-green leafy vegetables family.
It is so easy to grow that everyone should have a patch with some in their garden. If you don't have space or time to grow some, get some at your local farmer's market. Make sure to wash it well to remove any dirt.
Is Kale a superfood? You bet it is.
It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That's impressive.
Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anticancerous and antioxidant properties.
Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.
WAYS TO EAT KALE:
In your morning shake (Frozen banana, fruit juice, berries, protein powder...)
1) As a salad
2) Sauted
3) As chips
 |
| Harvest from the garden |
Because it is quite fibrous, use lemon juice with a little sea salt and olive oil to tenderize it overnight.
If you don't have time, you can use wooden spoons and bruise the kale when tossing the kale with the lemon dressing. Now, I don't believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.
Basic salad dressing:
Juice from 1 lemon
1 Tbl olive oil
1 Tbl flax seed oil
1 Tbl nutritional yeast
Garlic powder
To add some omega 3, add some flaxseed oil to the dressing
Sauteed Kale
Mince some garlic and a little olive oil.
Chop some of your favorite kale, add to the garlic.
Sprinkle with a little salt.
Kale Chips
Forget commercial processed chips and make your own healthy version packed with nutrition.
Preheat your oven to 350F.
Wash your hands
Cut of the stem and tear off a large bunch of curley kale into small pieces
Spread the pieces onto a baking sheet making sure that they don't overlap
Bake for 12 to 15 minutes until they are crispy
Remove from oven and put into a large bowl
Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too)
Toss gently with your hands
Serve immediately
Keeps in an airtight container at room temperature
Do not refrigerate
Braised Tofu Slice firm tofu and pat dry in a clean cotton towell.
Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
Pan fry the tofu in a little oil until crisp. Flip each side.
Sprinkle some soy sauce towards the end.
You can also grate fresh ginger to the soy sauce for additional flavoring.
Serve the salad and place the braised tofu on top.
Et voilà !
Bon appétit
