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 Kale
Kale, a leafy green from the cabbage family, is considered by many nutritionists to be one of the healthiest foods you can eat. Kale is loaded with vitamins, calcium, iron, and phytonutrients such as lutein and various organosulfur compounds, which may prevent cancer.
There are many diferent types of kale. The two most common varieties found in stores are Lacinato or "Dinosaur Kale" and "Curly Kale".
Storage:
Greens such as kale should typically be eaten within a few days of purchasing. Greens need moisture and air, so store the greens in an partially open plastic bag, and put a damp paper towel in the bag to add moisture.
Preparation:
The greens should first be washed. One easy way to do this is to fill up sink or pot with water and dunk the greens in the water.
After washing, remove the tough and stringy stalk from each of the leaves. You do not have to do this, but the leaves usually taste better without the stringy stems. You can do this by tearing the leaves off the stalk with your hands or by using a knife.
You can cook kale in a variety of ways.
You can saute it or steam it and get good results, but the down side to steaming and sauteeing is that these cooking techniques concentrate the bitter compounds into the leaves. Since kale is not an overly bitter green, this is not a huge problem, particularly if you have a tasty sauce or seasoning.
But if you want to minimize the bitterness, the best cooking technique is to simmer the kale in a little bit of of water for 5 to 10 minutes. This will cause some of the bitter compounds to be drawn out of the leaves and into the water, giving the leaves a less bitter taste, and a nice flavorful broth.
If you toss the boiled water down the drain when you're done, you will be tossing away some of the nutrients as well, but if you drink the broth (either by putting in a glass and drinking it, or serving it with the kale as a sort of stew/soup, or using it in another soup), you will not lose any of the nutrients.
Another technique is to boil the kale briefly for 4 or 5 minutes to remove some of the bitterness, and then finish it off by sauteing it with garlic or onions.
When you're done cooking the kale, consider adding one or more of the following seasonings and sauces:
- balasmic vinegar
- lemon juice
- salt
- pepper
- soy sauce
- toasted sesame oil
- salad dressing
- peanut sauce
- or make your own sauce
Kale recipes:
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Curly kale is lighter in color, has a thicker stalk, and has a slight bitter peppery flavor. |
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Lacinato kale (also known as "Dinosaur Kale") is darker in color and has a more delicate flavor that is almost sweet. |
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