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OK I have kale. Now what?


Monday, May 12, 2014

I am not a great cook and don't like fussing in the kitchen. Help?

chris
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  Member Comments About This Blog Post:

STITCH4EVER 5/13/2014 5:08PM

    EVERYTHING 1 CRAZY DOG SAID AND THEN SOME. I LOVE TO MAKE KALE CHIPS. I WOULD MUCH RATHER HAVE THEM THAN POTATO CHIPS ANY DAY. ALSO TRY OLIVE GARDEN'S ZUPPA TOSCANA. THE RECIPE IS ON PINTEREST.

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HIKETOHEIGHTS 5/13/2014 2:14PM

    kale is a magic word with all of us emoticon
I like it in every way imagineable.
try saute with dried cranberry, pumpkin sees and Olive oil. yum!

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DRAGON-CHICK 5/13/2014 12:51PM

    Compost?
emoticon emoticon emoticon

Sorry, kale freaks me out. How about a massaged salad, or soup, or a smoothie?


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MISSG180 5/13/2014 12:46PM

    When I make soups or chili I add some chop kale to it. It kind of disappears into the dish and adds nutrition.

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NANCYPAT1 5/13/2014 9:27AM

    Can't help - don't like kale

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ARTJAC 5/13/2014 12:33AM

    NEVER TRIED IT

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JUSTYNA7 5/13/2014 12:18AM

    I am not a fan of kale chips.... and I have to be careful to not eat too much kale because I am on thyroid medication (it interferes with the absorption of the meds) but... kale is easy to add to stews, soups etc. I always find a bunch is more than I need so... take a knife and devein it. Cut the leaves away from the stems and then just pop the leaves into ziplocks and put what you don't use in the freezer. They crumble easily when frozen so you don't have to chop them... but the stems you don't need. Easy to then add a bit to whatever is in the crockpot. It is already in small pieces and won't overwhelm the meal. I do find raw kale a bit strong so don't put a lot in salad. I much prefer spinach.

Comment edited on: 5/13/2014 12:19:45 AM

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DJ4HEALTH 5/12/2014 10:00PM

    I agree with the smoothies and the kale chips

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FROSTY99 5/12/2014 6:50PM

    Glad everyone was so helpful-think I am leaning towards trying to make the kale chips

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JUSTME9898 5/12/2014 6:41PM

    I love kale in soup. I chop it and add it to chicken soup or bean soup. I often make homemade, but I will add it to canned soup also.

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PETALIA 5/12/2014 4:16PM

    Kale is tough and needs either some cooking or some blending or some lemon juice to soften it's leaves. I often steam kale and collards first, giving the chopped stems much more time than the leaves, then I sauté the greens in coconut oil, garlic or ginger, perhaps a bit of chili, perhaps some tofu.

When I make a sort of drink of the stuff, I mix chopped up leaves with lemon juice, lime juice, chia seeds and blend a handful of leaves at a time. I often add parsley. For some reason, a whole lot of parsley makes the kale mix taste better to me. I add lots of water to make the blending happen. I have only a stick blender (an immersion blender) so I don't have very much power. Once I have a green, soupy mess I add grated or powdered ginger, spirulina, and some liquid stevia. More blending. I weigh out some fruit which I've chopped and frozen, whatever is in season. I never add more fruit in weight than greens. More blending. My drinks, due to my tools, are not so drinkable, more slurpable.

I often make raw kale salads. Might be an acquired taste. Might need a well-working digestive system. I cut the kale pretty fine. I add lemon and lime juices and 'massage' the leaves with them. I let the greens sit and they soften up. Meanwhile, I might add parsley, avocado, sunflower or pumpkin seeds, tomatoes or sundried tomatoes, red bell pepper, walnut oil, balsamic vinegar, capers, marinated artichokes.... I gorge on the stuff.

I keep my greens in the fridge in a plastic bag with holes in it. I'm not fond of keeping food in plastic but I haven't come across a better solution. I've tried no bags and my greens wilt. I've tried bags without holes and they rot-especially dandelion greens. Hmm....I've read about these french terry cloth bags ( http://vejibag.com/) which you dampen and the greens are said to keep very well in them. They are expensive to purchase. I would like to make some one day.

Enjoy your kale!

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2HAMSDIET 5/12/2014 4:15PM

    emoticon I cook the kale with onions,garlic and ginger. I make an apple, kale and cinnamon smoothie. Put it is salads.... the bag seems to last me forever as my husband doesn't care much for it.

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MBPP50 5/12/2014 1:25PM

    I'm not a great cook either but if you want to know how to bake, I'm your girl! emoticon

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MPETERSON2311 5/12/2014 12:46PM

    I keep my METHODS of cooking simple- bake or boil. Only a few ingredients (a protein, a starch, a side...)

I hate frying things if I can help it. I also put a small stereo in my kitchen. It enhances the mood.

Comment edited on: 5/12/2014 12:46:32 PM

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RISKAY70 5/12/2014 11:04AM

    I have made Kale Chips before...if you need something crunchy...


1 bunch of Kale
1 Tbsp. Olive oils
Salt to taste


Directions
Pre-heat oven to 350.
Take parchment and cut to fit a baking sheet.
Clean and remove thick stem from kale. I just tear rather than using a knife. Get the salad spinner out or make sure the kale is quiet dry with paper towels.
Drizzle kale with oil and sprinkle with salt. Get your hands in the mix to evenly incorporate the oil and salt.
Lay them out on the baking sheet and Roast until slightly brown and clearly crunchy. Cool and enjoy!

very easy good snack! emoticon

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1CRAZYDOG 5/12/2014 10:54AM

    Here are some recipes. Some don't specifically call for kale, but I substitute kale for whatever the green is that is called for in the recipe. Good luck and hope you enjoy!

Kale Chips

Dinosaur kale (cavolo nero kale) is great for making kale chips, though any king of kale will do. You need to wash, dry and chop one large bunch of kale. Remove the ribs and woody stems. Toss the leaves with a tablespoon of olive oil, salt, pepper and smoked paprika and lay on a baking sheet. Bake at 400 degrees for three to five minutes. Keep an eye on them as they can burn easily.

servings: 10 servings (approximately 5 large chips)
calories: 47 calories
fat: 1.5 grams fat
carbohydrate: 6 grams
protein: 2 grams
fiber: 2 grams

Swiss Chard

Ingredients
• 2 large bunches Swiss chard
• 1 tablespoon olive oil
• 4 strips thick-sliced bacon, cut into 1/2-inch pieces
• 1 large onion, sliced
• 3 garlic cloves, sliced
• 1/4 teaspoon crushed red pepper flakes
• 2 teaspoons balsamic vinegar
Directions

Slice the stems into 1-inch pieces and reserve. Stack the chard leaves into a pile. Roll together into a bundle and slice into 1/2-inch ribbons.

Heat oil to a Dutch oven over medium heat. Add the bacon and sauté until browned, rendering the fat. Add the onion and garlic and cook until translucent. Add chard stems, cook for 3 to 4 minutes, then season with salt and pepper.

Begin to add the chard ribbons in batches. Once the chard wilts down, add the next batch. Stir occasionally until completely tender, about 5 minutes.

Chicken and Spinach Soup with Fresh Pesto

2 teaspoons plus 1 tablespoon extra virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces) cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken stock
1-1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 fifteen ounce can cannellini beans (white kidney beans) or great northern beans -- rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)

Heat 2 teaspoons oil in a large saucepan over medium high heat. Add carrot (or bell pepper) and chicken. Cook turning the chicken and stirring frequently until the chicken begins to brown. Takes about four minutes. Add garlic and cook, stirring for one minute more. Stir in stock and marjoram. Bring to a boil over high heat then reduce the heat and simmer, stirring occasionally until the chicken is cooked through, about five minutes.

With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for five minutes to blend the flavors.

Combine the remaining 1 tablespoon of oil, Parmesan and basil in a food processor. Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.

Cut the chicken into bite sized pieces. Stir the chicken and pesto into the pot. Season with pepper . Heat until hot. Garnish with croutons, if desired.

SERVES: about 8
calories: 204 calories
fat: 8 grams
carbohydrates: 16 grams
protein: 18 grams
fiber: 6 grams

Baby Bok Choy with Cashews

2 tablespoons olive oil
1 cup chopped green onions (all the onion)
3 cloves garlic chopped
1 pound baby bok choy, rinsed, larger leaves separated from base, base trimmed but still present, holding the smaller leaves together
1/2 teaspoon dark sesame oil
salt (pinch)
1/2 cup chopped cashews

Heat olive oil in a large sauté pan on medium high heat. Add onions, then garlic, then bok choy. Sprinkle with sesame oil and salt. Cover, and let the baby bok choy cook down for approximately three minutes. It will wilt.

Remove the cover. Turn the heat down to low. Stir and let cook for a minute or two longer, until the bok choy is cooked.
Gently mix in the cashews.

SERVES: 4

Warm Red Cabbage Salad

1 tablespoon extra virgin olive oil (EVOO)
4 cups red cabbage, thinly sliced (about 1/4 large head)
3/4 teaspoon caraway seeds
1/2 teaspoon salt
1 crisp, sweet apple (Braeburn, Gala, Fuji -- good choices) cored and diced
1 shallot minced
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon ground pepper
2 tablespoons chopped walnuts, toasted

Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds, and salt. Cook, covered, stirring occasionally, until tender, about eight to ten minutes. Remove from the head. Add apple (cored and diced), shallot, vinegar, mustard and pepper and stir till combined. Serve sprinkled with the toasted walnuts.

**Toast the chopped walnuts in a small, dry skillet over medium low heat. Add the nuts and cook, stirring until browned and fragrant in about two to three minutes.
SERVES: 6 people (generous 3/4 cup servings)

76 calories
4 grams fat
10 grams carbohydrate
2 grams protein
2 grams fiber

Fettuccine with Mustard Greens and Mushrooms

10 tablespoons extra virgin olive oil, plus more as needed, divided
6 cups roughly chopped fresh mushrooms (shiitake or morel)
salt and freshly ground black pepper to taste
2 tablespoons minced garlic
2 tablespoons finely chopped fresh thyme leaves
1 teaspoon fennel seeds
4 cups chicken stock -- simmer to reduce by about 1/2
1-1/2 pounds dried fettuccine
4 tablespoons unsalted butter
4 tablespoons finely chopped fresh flat leaf parsley
6 cups packed roughly chopped mustard greens (can sub green chard or spinach)
about 1 cup freshly grated Parmesan

Heat 1/4 cup of the olive oil in a large sauté pan over medium high heat until hot. Add the mushrooms and do not move them until they begin to brown (about one minute). then sauté until brown all over. That takes about 5 minutes. Add another tablespoon olive oil if the pan is too dry. Season with salt and pepper to taste. Add the garlic and cook quickly until light brown. Add the thyme, fennel seeds and stock and bring to a boil. Add the greens, season with salt and pepper and simmer until tender. That takes about 8 minutes.

Meanwhile, bring a large pot of water to a boil and add salt. Add the pasta and cook until al dente (about 12 minutes). Drain, refresh quickly under cool running water, and toss with the remaining 1 tablespoon olive oil.

Stir the butter into the greens and add the pasta and parsley. Toss to heat through and add half of the Parmesan. Toss well again and pour onto a heated serving platter. Dust with the other half of the Parmesan and serve.
SERVES: 8

Kale, Lentil, and Chicken Soup Recipe

Nutritional Info (Per serving):
Calories: 199, Saturated Fat: 1g, Sodium: 833mg, Dietary Fiber: 5g, Total Fat: 5g, Carbs: 20g, Sugars: 5g, Cholesterol: 31mg, Protein: 18g
Exchanges: Vegetable: 2.5, Starch: 0.5, Lean Meat: 2
Carb Choices: 1

1 tablespoon extra virgin olive oil
1 cup onion chopped
2 cloves garlic, minced
6 cups chicken stock
1 tablespoon basil, fresh or 1 teaspoon dried basil crushed
1 cup carrot coarsely chopped
4 cups kale coarsely chopped (remove from the woody stem)
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1-1/2 cups chicken breast, cooked, cubed
1 medium tomato, seeded and chopped
1/2 cup red lentils

Preparation:
In a large saucepan, heat oil over medium low heat. Add onion carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.

Add stock and basil to vegetable mixture. Bring to boil, reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt and pepper. Return to boiling, reduce heat. Cover and simmer for 10 minutes.

Stir in cooked chicken, tomato, red lentils, and fresh basil. Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender.

Braised Broccoli Raab

12 medium garlic cloves (minced)
1/4 teaspoon hot red pepper flakes (adjust to your taste!)
2 fresh stalks of broccoli raab (or rabe is the other spelling)
1 cup vegetable (or chicken stock)
1/2 cup parmesan cheese, shredded
2 sprays of cooking spray

Coat large saucepan with olive oil and heat over medium heat. Add garlic (I mince it) and red pepper flakes (if you use it). Cook for two minutes. Stir occasionally or until garlic is lightly browned.

Add broccoli raab (or rabe) and cook 2 minutes, stirring occasionally.
Add stock. Reduce heat to low, cover and simmer 10 minutes, stirring occasionally or until tender. Top with the parmesan cheese.

SERVES: eight
calories: 48.6
fiber: 0.3 grams
fat: 2.3 grams
carbs: 2.5 grams

Baby Bok Choy with Cashews

2 tablespoons olive oil
1 cup chopped green onions (all the onion)
3 cloves garlic chopped
1 pound baby bok choy, rinsed, larger leaves separated from base, base trimmed but still present, holding the smaller leaves together
1/2 teaspoon dark sesame oil
salt (pinch)
1/2 cup chopped cashews

Heat olive oil in a large sauté pan on medium high heat. Add onions, then garlic, then bok choy. Sprinkle with sesame oil and salt. Cover, and let the baby bok choy cook down for approximately three minutes. It will wilt.

Remove the cover. Turn the heat down to low. Stir and let cook for a minute or two longer, until the bok choy is cooked.
Gently mix in the cashews.
SERVES: 4

Warm Red Cabbage Salad

1 tablespoon extra virgin olive oil (EVOO)
4 cups red cabbage, thinly sliced (about 1/4 large head)
3/4 teaspoon caraway seeds
1/2 teaspoon salt
1 crisp, sweet apple (Braeburn, Gala, Fuji -- good choices) cored and diced
1 shallot minced
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon ground pepper
2 tablespoons chopped walnuts, toasted
Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds, and salt. Cook, covered, stirring occasionally, until tender, about eight to ten minutes. Remove from the head. Add apple (cored and diced), shallot, vinegar, mustard and pepper and stir till combined. Serve sprinkled with the toasted walnuts.
**Toast the chopped walnuts in a small, dry skillet over medium low heat. Add the nuts and cook, stirring until browned and fragrant in about two to three minutes.

SERVES: 6 people (generous 3/4 cup servings)
76 calories
4 grams fat
10 grams carbohydrate
2 grams protein
2 grams fiber






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SCARLETTHEATHER 5/12/2014 9:37AM

    Put it in a smoothie! I've been doing a smoothie with a cup of spinach, a cup of kale, half an apple, and a container of light peach yogurt. Add a little water and 4 or 5 ice cubes. It's delicious, and a great way to get those fruits and vegies!

Also, something I've been meaning to try to make is kale chips. Here's a recipe I found: http://recipes.sparkpeople.com/reci
pe-detail.asp?recipe=1635844

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