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WADINGMOOSE Posts: 1,044
8/19/13 2:12 P

Yup, kale salad. I make this one all the time with all kinds of kale - last week was a curly red kale.

http://www.marinmamacooks.com/2012/03/la
cinato-kale-salad/

Also, you should be pulling the softer leaf off of the stem and tossing the stems (as shown in the link above).

I also prepare the kale as for the salad above (no dressing, just de-stem and chop) and then saute it with veggies for a frittata.

Finally, don't buy kale that is tough. It really shouldn't feel tough in the store either.

DIDS70 Posts: 5,079
8/19/13 1:39 P

i make it into a salad. I don't like the taste of cooked kale.

To make it palatable--
clean the kale leaves off the thick stems. chiffonade the leaves. (roll into a cigar and cut into strips. put in a large bowl. add a little bit of salt (this will help break down the kale) Massage the kale with your hands. This causes it to break down. What looked like a huge bowl will amazingly shrink. I add a little olive oil and lemon juice, sesame seeds, and some cranberries. Yummy.
I will add to my smoothies as well, and as a PP said, it does have a stronger than other greens.

ZELDA13 SparkPoints: (34,984)
Fitness Minutes: (19,739)
Posts: 1,157
8/19/13 1:18 P

I like it as a raw salad. I also cook it and add some vinegar to it and have it as a side dish. Here's a link to a Spark article: www.sparkpeople.com/blog/blog.asp?post=15_
kale_recipes_youll_actually_eat


NOBLEEQUESTRIAN SparkPoints: (5,425)
Fitness Minutes: (10,809)
Posts: 243
8/19/13 1:05 P

Whole Foods now makes great kale chips that are extremely healthy (dried, not baked or fried). A little container (about 3 servings) contains about 10 bundles of kale!

ANNE_BRANTLEY Posts: 37
8/19/13 12:56 P

I've used in place of spinach in smoothies too. I've heard it you massage the leaves it helps with the toughness, but I'm not much into massaging my veggies. :) I do prefer the baby kale, and that's readily available in my grocery.

KARA623 Posts: 727
8/19/13 11:54 A

I put it in all my soups. And I add it to my smoothies, too. The flavor is much stronger than spinach, but you get used to it. I have a couple of smoothies that I do: banana, kale, strawberries, ruby red grapefruit juice. And banana, figs, plain almond milk, and kale.

QUEEN-EYDIE Posts: 10,487
8/19/13 11:19 A

I'm with Bunnykicks---kale salad is fabulous, just literally massage the dressing into the kale. I love kale raw in smoothies, lightly cooked, roasted, in chip form or just steamed. I like the "chew"!

BERRY4 SparkPoints: (146,299)
Fitness Minutes: (87,441)
Posts: 7,180
8/18/13 9:17 P

Excellent super food!
Grows nearly year-round in the Pacific North"wet". I harvest it from my growing "patch" and wash and take all the leaves off the stems. (Look for aphids on the undersides & wash off if found. They love kale too!)

Then I pack the leaves into a 1-gallon ziplock bag. Squeeze & remove any air & water. Toss into the freezer until I'm ready to add it to stews, soups, meatloaf, sauces, smoothies, and just about anything else! After freezing, it crumbles easily or can be chopped into small bits. I even add it to homemade mashed potatoes (from the garden).

The Dutch have a saying that kale is better "after the frost is on it." And cooking does not affect the calcium content.

BUNNYKICKS Posts: 2,329
8/18/13 6:15 P

I discovered that I LOVE kale - RAW.

I had tried it in the past, in soup etc., and never thought all that much of it. Then one day a co-worker shared some of her kale-carrot-avocado salad with me, and I was instantly hooked. This was a shocking discovery - since (as you noted) it stays pretty tough when cooked, you'd think it would be impossible to eat raw. But no. Just slice it into really fine shreds and it is SO! Good!


www.wholefoodsmarket.com/recipe/kale-carro
t-and-avocado-salad
(I use a couple drops of sesame oil instead of the seeds. the combo of soy sauce, lime, sesame and avocado is so delicious).

NIRERIN Posts: 12,024
8/18/13 5:34 P

1. buy red russian kale. it's tender and sweet like lettuce and it's the only kale i would ever think of eating raw. you don't have to cook it at all to make it palatable.
2. i'm not much of a steamer, so i would never steam kale [at least any kale other than red russian]. this is how i typically cook kale. i start by washing the leaves, cutting the stem out, rolling the leaves into a cigar, slicing the roll in quarters lengthwise, then slicing down the length of the roll in the same way you would get rounds from a carrot. if i am using the kale in mashed potatoes, i will toss the cut pieces on the potatoes as they boil, and i will do this for roughly half the cook time of the potatoes. if i am making soup then i might not blanche first and would just toss the kale into the pot, but i'd figure it would be in there close on thirty minutes. i make the barley risotto from vegan on the cheap and sometimes don't blanche the kale first. but it tends to get mixed in with ten to twenty minutes of cooking to go. most of the time i will blanche, so that means tossing all the pieces in boiling water for a few minutes [i typically wait til they get that nice bright green color], then remove. then i add it to the recipe and the kale tends to have some cook time in there as well. i would say that most kales need stronger cooking methods than steaming and more cook time overall. again, that's just not steaming me and how i do things.
3. and beyond that, i trust this one fatfreevegan.com/search-results/?cx=012919
865523296602436%3Ac-rfl7a2qiq&cof=FORI
D%3A11&ie=UTF-8&q=kale&siteurl=fatfree
vegan.com%2F&ref=&ss=299j35549j4
/ she does eat to live and likes kale.

SONICB Posts: 4,262
8/18/13 4:12 P

Kale chips! They are much cheaper to make at home than to eat store-bought chips. I also like to toss kale into soups/stews (e.g. minestrone) in place of spinach.

Do you remove the leafy part from the stem?

SIMLANNA SparkPoints: (12,602)
Fitness Minutes: (11,701)
Posts: 90
8/18/13 4:10 P

I love kale! I'd be careful about the chips though, they can just be a delicious vehicle for olive oil and salt.

You might try looking for baby kale which doesn't need as much cooking. Or, make vegetarian stews with kale and white beans, red peppers, and garlic and eat that over whole wheat pasta or couscous. (is that allowed on your plan?)

MICHELLEXXXX SparkPoints: (7,343)
Fitness Minutes: (5,730)
Posts: 2,185
8/18/13 3:36 P

Roasted kale chips, soups, blended into smoothies.

SIMONEKP Posts: 2,558
8/18/13 3:13 P

steam it then use in a frittata with eggs. I mix it with other steamed greens and you can also steam it then cook a nice fish on top if it to add flavor.

LINAREX SparkPoints: (22,822)
Fitness Minutes: (7,380)
Posts: 1,567
8/18/13 1:08 P

You really have to cook the heck out of kale for it to be palatable. I like kale chips (a bit of olive oil, salt, pepper, tossed on a baking sheet for 10-15 min around 400 works), but they're only good the first day (to me anyway).

This winter vegetable hash is awesome. allrecipes.com/Recipe/Winter-Vegetable-Has
h/Detail.aspx?event8=1&prop24=SR_Title
&e11=winter%20hash&e8=Quick%20Search&e
vent10=1&e7=Home%20Page


I also really like a kale and white bean soup - I've mixed in chorizo, onions, carrots, it's really good and healthy.

KENDILYNN SparkPoints: (11,070)
Fitness Minutes: (15,508)
Posts: 727
8/18/13 12:41 P

I've recently started adding kale to my smoothies in the place of spinach, but it's stronger flavor means I can't use as much kale as I would spinach. A pound a day seems like a high quota. Luckily it cooks down a ton, so sauteing or braising will dramatically reduce the volume. I've mixed it into eggs, soups, quinoa dishes, spaghetti sauce. I haven't juiced it yet, but only because I'm afraid of how difficult it will be to clean out of my old-fashioned juicer.

DRAGONCHILDE SparkPoints: (57,374)
Fitness Minutes: (14,252)
Posts: 9,661
8/18/13 11:37 A

Steaming won't be enough; kale's a tough green, but the good news is that it holds up really well in recipes that demand cooking.

www.bhg.com/recipes/how-to/cooking-basics/
how-to-cook-kale/


Start there for the basics, and look for lots of recipes; there's millions of them around the internet! I had a pork tenderloin with braised kale that was to DIE for.

MENOSTOP2011 SparkPoints: (12,197)
Fitness Minutes: (14,848)
Posts: 269
8/18/13 11:03 A

I am on the ETL and doing my best to eat the highly rated Kale. It is sooooo tough after steaming for 5 minutes. Does anyone have a great way to get this nutritious food consumed by the pound/daily??

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