Not many foods can boast the nutritive power of kale. With loads of vitamins A, C, and K, plus a hefty supply of folate, iron and potassium, a cup of kale (at only 34 calories) is a true superfood.
Winter is a perfect time for kale. It grows late in the season and is an excellent immune-booster to help get you through cold and flu season unscathed.
Picky eaters at home? Slip finely chopped kale into casseroles and soups for a secret health kick.
You can eat kale raw (chop very small for this application), but this power-leaf becomes more flavorful with slow cooking. Braise slowly in a little bit of stock or water, adding minced garlic or bacon for a flavor boost. Even better: Make lasagna.
When shopping for kale, look for sturdy, smooth leaves that aren’t limp or discolored at the edges.
Kale Lasagna Diavolo (Vegetarian)
An easy, healthful post-holiday supper. Even better as leftovers. Recipe by Robin Asbell, from the January/February issue of Vegetarian Times magazine. Serves 8.
Ingredients
1 teaspoon olive oil, plus more for oiling pan
1 bunch kale, about 8 ounces, stems removed
Salt and pepper
1 package (about 15 ounces) fat-free ricotta cheese
4 ounces soft goat cheese at room temperature
2 cloves garlic, minced
2 cups tomato puree or sauce
1/2 teaspoon red pepper flakes
6 lasagna noodles, cooked and drained, or 6 no-cook noodles
1/4 cup grated Parmesan cheese
Directions
Preheat oven to 400 degrees. Coat 8-inch square baking pan with oil.
Cook kale in large pot of boiling salted water 2 minutes. Drain, and rinse under cold water until cool enough to handle. Thoroughly wring out kale, then chop. Season with salt and pepper, if desired, and set aside.
Mash together ricotta and goat cheese in bowl and set aside. Heat 1 teaspoon oil in small saucepan over medium-low heat. Add garlic, and cook 15 seconds, or until fragrant. Add tomato puree and red pepper flakes; simmer 5 minutes or until thickened.
Spread 1/4 cup sauce in prepared baking pan. Place 2 lasagna noodles on top of sauce. Top with half of cheese mixture, half of kale, and 1/3 cup sauce. Top with two more noodles, remaining cheese and remaining kale. Top with remaining noodles and cover with remaining sauce. Sprinkle with Parmesan and bake 40 minutes, or until cheese has melted and lasagna is bubbly.
Per 1-cup serving: 183 cal, 14g protein, 5g total fat (3g sat fat), 21g carbs, 12mg chol, 450mg sodium, 2g fiber, 5g sugars.
Kale With Garlic Butter
Adapted from “Rose Elliot’s New Complete Vegetarian.” Serves 4.
Ingredients
1 1/2 pound curly kale, shredded
1 garlic clove, crushed
2 tablespoons butter, softened
Salt and freshly ground black pepper
Directions
Bring 1/2 inch of water to a boil in a large saucepan. Add the kale, bring back to a boil and cook until it’s tender (about 7 minutes).
While the kale is cooking, make the garlic butter by mixing the crushed garlic into the soft butter.
Drain the kale thoroughly and add the garlic butter, and salt and pepper to taste.
