Kale, the NEW Spinach!
Posted by Lindsey Baker in 
Popeye might be adding a new vegetable to his diet if he accidently mistakes kale for his beloved spinach! Kale is recently growing in popularity and for a good reason. While the leafy green vegetable looks similar to Popeye’s well known favorite food it actually belongs to a completely different class of vegetables and has its own diverse nutrition profile.
Kale is classified as a cruciferous vegetable (cruciferous vegetables also include: broccoli, cauliflower, cabbage, Brussels sprouts and bok choy). These veggies are widely known for being a healthy source of fiber, vitamin C and folate. As a power packed cruciferous veg, kale provides your body with flavonoids, which are phytochemicals (chemicals found in plants) that have antioxidant properties and play an important role in combating carcinogens, reducing oxidative stress and acting as an anti-inflammatory… all of which are important components in staying healthy! When kale is steamed it also allows its fiber components to be readably available and increases its cholesterol lowering property.
If the data doesn’t have you sold on kale and its leafy greenness… try either of these recipes and you will be hooked! These were the initial recipes that I tried when I first experimented with kale and I really enjoyed both of them.
Here’s to trying a new veggie and living well!
Coconut Curry Kale Stew
http://peasandthankyou.com/2011/02/17/slow-redemption/
Serves 4-6
1 c. chopped onion
1 t. cinnamon
1/2 t. chili powder
1/2 t. cumin
1/4 t. nutmeg
1 t. curry
2 1/2 c. vegetable broth
One 14 oz. can light coconut milk
One 14 oz. can diced organic fire-roasted tomatoes (i.e. Muir Glen)
One 14 oz. can chickpeas, drained and rinsed
1 c. organic kale, de-stemmed and torn into piecessalt and pepper to taste
Place all ingredients, except kale in a slow-cooker and set to low. Cook 4-6 hours. Before serving, add kale and allow to cook for an additional 20-30 minutes or until kale is tender. Season to taste and serve.
Alternatively, saute onion in a medium stockpot sprayed with cooking spray and add remaining ingredeints except kale. Bring to a boil, lower heat and simmer for 20-30 minutes. Add kale and cook for an additional 10 minutes or until kale is tender. Season to taste and serve.
BBQ Kale Chips
http://peasandthankyou.com/2010/08/16/cue-the-waterworks/
1 t. paprika
1/2 t. garlic salt
1/2 t. sugar
1/4 t. onion powder
1/4 t. chili powder
1/4 t. dry mustard
pinch of cayenne (optional)
1 head organic kale
Preheat oven to 300 degrees.
Wash and tear kale into chip sized pieces and place on a cookie sheet that has been sprayed with cooking spray.
In a small bowl combine all spices.
Spray kale with cooking spray and then sprinkle with spice blend.
Bake kale chips for 20-30 minutes, checking every 10 minutes. Chips should be light and crisp, but watch them so they don’t burn.
Recipes for Success!
I am a vegetarian (recently trying vegan at home), health conscious, dietitian who really enjoys cooking. My goal is to someday create a cookbook filled with recipes that taste good, are power packed with fruits and veggies and that satisfy even the most active of appetites. Until I am able to fill a cookbook, I plan on posting yummy plant based recipes here on this blog! NOTE: ALL recipes posted will be approved and guaranteed to fill up my omnivorous, marathon running, snow skiing, rock climbing, fighter pilot husband!
Coconut & Root Veggie Soup
Wintertime is one of my favorite seasons to experiment with recipes. Soups can be an easy way to get a warm, hearty, nutritious meal on the table in no time. Here is one of the seasonal soup recipes that I have recently experimented with.