I love kale! The only place that I can find it here in AR is at Whole Foods. At an independent health food store, I once asked if they carried kale. The reply, "No, because people around here don't seem to know what to do with it, so they never buy it." That is one of the saddest things I've heard, next to a story by Michael Pollan where a group of Oakland middle-schoolers were taken to a garden, where they exclaimed in horror, "the food comes from dirt!?"
Kale (which is incredibly easy to grow from seed, by the way), is a member of that much-talked about, highly-regarded, loathed by children veggie family the Brassicas. If we were to compare it to the table of elements, the Brassicas would be the noble gasses. It has long been known that regular consumption of Brassicas will reduce your risk of many different kinds of cancer, improve lung function, and improved mental function, but a study by the University of HI found that they contain cardiovascular benefits as well. Consuming even tiny amounts of cruciferous veggies, like kale, can lower your LDL and triglyceride levels, thanks to a phytonutrient called indole-3-carbinol. Indole-3-carbinol signals to your liver to slow production of a cholesterol transporter.
Broccoli and cauliflower are other esteemed members of this family, which are all descendants of wild cabbages. It seems that kale was brought to Europe from Asia Minor by Celtic wanderers at roughly 600 B.C. Our forefathers brought kale to the Americas sometime during the 17th century. And interestingly enough, kale was an important crop during Roman times, and with its nutritional profile, no wonder!
Kale really packs a one-two punch for immune support, with tons of vitamin C and vitamin K (an oft-absent nutrient from our modern diets, critical to immune health). Kale is also an excellent source of dietary fiber, vitamin E, manganese, and vitamin A, a smattering of B vitamins (including folate), a few omega-3 fatty-acids, and potassium. Holy brassicas, Batman! With all those vitamins, it must taste like a certain four-letter word, right? Wrong again! It actually tastes like chocolate!
Ok, not really. Kale certainly has a strong flavor (stronger than, say, spinach), and if not handled properly, it can be bitter. I love kale sauteed in olive oil and topped with freshly grated parmesan or pecorino romano cheese (If you're feeling really decadent, you can fry up some bacon first to render the fat, then saute the kale with the bacon in the pan juices. Oh, my!). Don't forget the sea-salt and freshly ground black pepper! I've also just hand-torn the leaves and tossed them in salads. Lacinato, or the smoother variety of kale is better for that, as it is slightly sweeter than the curly kale. Ornamental kale is also edible (though not recommended), and when you cut out the center core, the outside purple leaves make a stunning living bowl for dips.
But what I really love about kale is that it has so much heart. No, I don't mean like celery or artichokes. There is such a heartiness to kale, that when cooked, it can make you forget that you're not eating meat. This quality, so rare in veggies, makes it an excellent choice for vegetarians, and those on special diets because it can actually fill you up. And the calorie content? Almost miniscule. Here is my favorite recipe for cooking kale. The kale takes on an almost smoky flavor, and the hearty stew quality makes it perfect on cold winter nights with nothing more than a thick slice of rustic bread. It's so delicious, in fact, that you won't even miss the red meat!
Braised Kale with Potatoes and Carrots
2 bunch kale, leaves removed from stems and sliced into thin strips
6 cups chicken or vegetable stock
olive oil, several turns of the pan (about a TBSP)
4 yukon gold potatoes, peeled and cubed into small pieces
4 carrots, peeled and diced
1 leek, white and pale green parts thinly sliced (make sure to wash away any grit between layers)
coarsely ground sea salt
freshly ground pepper (to taste)
In a large Dutch oven, heat olive oil over medium heat. Add leek, and saute until just tender. Add kale and saute until just wilted. Pour in the stock and bring to a boil, then reduce heat to low and cover. Simmer for ten minutes. Add potatoes and carrots, then cover dish and simmer until tender, at least 30 minutes. Salt and pepper to taste (note: start out light with the salt, as most chicken stock varieties are very salty)
Note: I plan on adding diced turnips (one of my favorite veggies!) the next time I make this. Just peel, dice to same size as potatoes, but turnips take longer to cook, so add them when you add the kale.
UPDATE: 3-14-10-- the turnips were a delicious addition!
Gardener's note: Kale is so very easy to grow from seed. It will germinated even at low temperatures (50 degree F), and will grow through the winter in the AR 7 climate. Kale is relied upon in very cold climates, such as the Icelandic countries and Russia, because of its ability to tolerate the cold. In fact, a light frost just seems to make it sweeter! Fast maturing-- an excellent early spring or fall crop.
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