Get a Health Dose of Kale
Kale belongs to the Brassica family which is known for its health-promoting, sulfur-containing phytonutrients and other components that boost the body's natural detoxification pathways. Kale has a good combination of vitamins and minerals, such as B6, C, A and K, calcium, copper, as well as beneficial fibers.
Here in the northwest, kale grows year-round. In my vegetable garden, I plant the kale in August to be harvested in winter. It turns sweeter after the first frost. If you are purchasing it, try the organic ones. They are more nutrient dense, providing more nutrients per serving than conventionally grown produce.
You can eat kale raw, steamed, sautéed, baked or add it to soups and stews. If you use it raw, be sure to chop it finely.
Recipe
Serve 4-6
Ingredients:
2-3 medium beets, peeled and cut into thick matchsticks (safe the top for the sautéed greens)
2 tablespoons olive oil
1 teaspoon Herb de Provence, thyme, rosemary or your choice
½ teaspoon unrefined sea salt
3-4 garlic cloves, crushed
1-2 bunches curly kale¼ cup filtered water
4 tablespoons organic extra-virgin olive oil
1-2 organic firm apples, quartered cored and sliced½ cup dried cranberries
½ cup pumpkin seeds or walnuts, lightly toasted
Salt and pepper to taste
Process:
Preheat oven to 350˚F.Combine beets, 2 tablespoons of oil, herbs and salt in a mixing bowl and toss. Place on a baking tray lined with baking parchment paper and bake for about 30 minutes.Peel and chop the garlic and set aside.Rinse the greens thoroughly. Stack the leaves and roll them tightly, then slice into strips (chiffonade).
Place the greens with the water in a large saucepan or braising pan. Cover and bring to a boil, letting the greens steam for about 3-5 minutes. Drain the greens of excess water.Add the garlic and the remaining 4 tablespoons of oil, apples and cranberries. Sauté for a few minutes. Season with salt and pepper.Mix in the pumpkin seeds, sprinkle the beets over the greens and serve.
Variation 1:
2 bunches dark leafy greens like curly kale, or collard greens
3-4 garlic cloves, crushed
4 tablespoons organic extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons organic Dijon mustard
Unrefined salt and pepper to taste½ cup dried cranberries
1-2 organic firm apples, quartered cored and sliced
½ cup lightly toasted pumpkin seeds or walnuts
Combine olive oil, balsamic vinegar and garlic in a large skillet. Bring it to a boil. Add the greens, cover and cook for 3-5 minutes or until the greens start to wilt. Taste with salt and pepper. Add cranberries, apples and nuts. Garnish with the roasted beets and serve.
Copyright © Birgitte Antonsen N.T.P., All Right Reserved Professional Whole Food Chef, Culinary Instructor and Nutritional Therapist, Nature's Way Food 425.640.2952. chef@natureswaufood.com www.NaturesWayFood.com