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

From www.peasandthankyou.com

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

From www.peasandthankyou.com

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.

COCONUT AND ROOT VEGGIE SOUP

1 large sweet potato
1 large onion
3 medium parsnips
3 medium carrots
1 apple (I recommend, Gala or Fuji)
16-24oz veggie broth
4 cloves garlic
1 inch piece of ginger, peeled and chopped
½ tsp salt
1 cup coconut milk

Microwave the sweet potato*
Peel the carrots and parsnips
Wash the apple
Chop the onion, carrots, parsnips and apple into chunks
Place chopped veggies and apple in a large pot with 3 cups veggie broth
Bring to a boil
Boil 10 minutes or until veggies and apple are soft (Add more broth if needed)
Add garlic, ginger and salt
Turn down heat to a simmer
Simmer 5 min
Add coconut milk and spoon in cooked sweet potato
Blend with immersion blender
Return to heat and simmer five minutes
Enjoy!

*To microwave a large sweet potato, wash the potato, poke a few hole’s in it with a fork, wrap it in a paper towel and place it in the microwave.  Microwave on high for five minutes, turning the potato at the halfway point.  Check to see if the sweet potato is done using an oven mitt (the potato may be very hot).  Additional cooking may be necessary.  If needed continue to microwave the potato in small increments until the sweet potato is cooked all the way through.