Maybe Pantone had in mind the crazy kale and juicing craze when they called out Emerald 17-5641 as 2013’s color of the year. Kale is such a hot commodity anymore. Trader Joe’s has a beautiful organic and chopped bag of kale that flies off the shelves. If you’re not there on truck day, you better wait until next week to get your hands on some! This last Saturday, I went to the Farmer’s Market thinking I could grab some up, but of course I got there two minutes too late, every vendor was sold out. So what’s the deal with this crunchy leafy cousin of your garden weed?
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Quick cooking preserves kale’s nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.
Other fast and easy ways to prepare kale:
- Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
- Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
- Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
- Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
- Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.
I juice kale!
There you have it! Best of luck on incorporating some kale into your life!!