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What is kale?

Kale is a leafy green vegetable that belongs to the Brassica family, which also includes broccoli, cauliflower, and collard greens. It is a nutrient-dense food that is high in vitamins and minerals, particularly vitamin K, vitamin A, and vitamin C. It is often used in salads, soups, and smoothies, or it can be sautéed or steamed as a side dish. Kale is also a good source of antioxidants and has been linked to various health benefits, such as reducing the risk of cancer and heart disease.

How do you cook kale?

There are several ways to cook kale, including:

  • Sautéing: Heat a bit of olive oil in a pan over medium heat. Add chopped kale and cook for a few minutes until it starts to wilt. Season with salt and pepper to taste.
  • Steaming: Place the chopped kale in a steamer basket and steam for 5-7 minutes until tender.
  • Boiling: Bring a pot of water to a boil and add chopped kale. Cook for 2-3 minutes until tender.
  • Baking: Toss kale with a bit of olive oil, salt and pepper, and spread it out on a baking sheet. Bake at 350°F for 10-15 minutes until crispy.
  • Blanching: Bring a pot of water to a boil and add chopped kale. Cook for 1-2 minutes, then remove the kale and transfer it to a bowl of ice water to stop the cooking. Drain and pat dry.

You can also add flavor to the kale by using different types of oil, seasoning, or adding other ingredients like garlic, onion, or lemon juice.

What are some good dishes featuring kale?

Kale can be used in a variety of dishes, both as a main ingredient or as a side dish. Here are a few examples:

  • Kale Caesar salad: Massage kale with Caesar dressing, add croutons and parmesan cheese.
  • Kale and sweet potato hash: Sauté chopped sweet potatoes and onions until tender, then add chopped kale and continue to cook until the kale is wilted.
  • Kale and quinoa bowl: Cook quinoa and toss with sautéed kale, roasted vegetables, and a lemon vinaigrette.
  • Kale and white bean soup: Sauté onion, garlic, and kale in olive oil, then add white beans and chicken or vegetable broth to make a hearty soup.
  • Kale pesto pasta: Make a pesto using kale, nuts, and Parmesan cheese and toss with cooked pasta.
  • Kale and berry smoothie: Blend kale, frozen berries, yogurt, and milk for a nutrient-packed breakfast or snack.
  • Kale and sausage pizza: Spread a layer of pesto or tomato sauce over pizza dough, top with mozzarella cheese, sautéed kale, and cooked sausage.
  • Kale and sweet potato enchiladas: Stuff tortillas with a mixture of cooked sweet potatoes, sautéed kale, and cheese, top with enchilada sauce and bake.

  • Selected Recipes