Kale is a hardy green similar to collard greens. It is a member of the cabbage family and so has a cabbagey flavor this is earthy and rich. It has a little bite, but when cooked gets sweet. Kale is highly nutritious with powerful antioxidant properties and is considered to be anti-inflammatory. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane which is a chemical that has anti-cancer properties.

Kale with Garlic and White Beans

1 ½ lbs kale
Salt
2 Tbs extra virgin olive oil
4 medium garlic cloves, minced
Two 15-oz cans white beans, drained and rinsed
2/3 cup chicken stock
Freshly ground black pepper

Bring 4 quarts of water to a boil in a large pot.  Wash the kale in several changes of cold water, stripping off the leafy green portion from both sides and discard the tough central vein. Tear the leafy portions in small pieces. Add the kale and 1 tsp salt to the boiling water. Cover and cook, stirring occasionally, until the kale is tender, about 8 minutes and drain well.  Heat the oil and garlic in a large skillet on medium heat. When the garlic is golden (about 2 minutes), add the kale and cook, tossing well, until heated through and evenly flavored with the garlic, 1 to 2 minutes.  Add the beans and stock and simmer until the beans are heated through, about 5 minutes. Add pepper to taste and serve immediately. (Serves 4)

Minestrone

1 small onion, minced
2 cloves garlic, minced
6 cups vegetable stock
1 small potato, scrubbed and cut into ½ inch cubes
2 cups cooked vegetables, such as green or yellow beans, carrots, corn, peas, kale, spinach, or swiss chard
2 cups cooked garbanzo, cannellini, or red kidney beans, drained and rinsed if canned
2 cups diced tomatoes
4 oz small pasta
Freshly grated Parmesan cheese

Put minced onion and garlic in a large saucepan with ½ cup of the stock. Bring to a boil and lower heat. Simmer gently for 5 minutes. Add the potato to the pan along with the remaining stock. Bring to a boil, cover and cook for 5 minutes. Add the vegetables, beans, and tomatoes and bring to a boil. Add pasta. Cook until pasta is tender, about 10 minutes. Serve with the cheese on the side. (Serves 6)

Pasta and Kale

6 oz medium pasta
2 tsp olive oil
1 green bell pepper, chopped
1 small onion, chopped
1 celery stock, chopped
1 clove garlic, minced
2 cups vegetable stock
2 Tbs tomato paste
1 Tbs chopped fresh oregano
Freshly ground black pepper
1 cup cooked black-eyed peas
1 bunch kale
2 to 3 drops hot pepper sauce

Cook pasta in boiling water until done but still firm (al dente).  Heat olive oil in a large saucepan over medium heat. Add the pepper, onion, celery, and garlic, and cook for 3 minutes. Add stock, tomato paste, and black pepper. Bring to a boil. Stir in black-eyed peas, cover, and simmer over low heat 15 minutes.  Chop kale, and add to saucepan. Cover and cook for 3 minutes. Stir in fresh oregano and the drained pasta. Cook until heated through. Season to taste with hot pepper sauce, and serve. (Serves 6)

Kale Chips

1 bunch kale
1 Tbs olive oil
1/2 tsp seasoned salt

Preheat an oven to 350 degrees. Line a non insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.