By Maria Noël Groves, Clinical Herbalist & Co-op
Wellness Educator
Eat More Kale. It’s the mantra that’s sweeping the nation,
spurred by a small-time garage business
that got its start at the Montpelier
farmers market 10 years ago with the now-viral, still-handmade t-shirts. (The
biz is currently enduring the wrath of Chick-fil-A, which believes “Eat More
Kale” sounds too much like “Eat Mor Chikin.” Learn more and buy your shirts and
stickers at www.eatmorekale.com.) But Eat More Kale is more than a cute t-shirt
with a compelling story, it’s the coming of age for one of the best vegetables
on the planet.
Green, Lacinato & Red Kale |
My obsession with kale began almost two decades ago when I
began learning how to eat these strange things called vegetables. Each week I
widened my pallet with a new vegetable to throw into soup or put on pizza until
my taste buds adapted to the new, green, mineral-rich flavors. Kale quickly
climbed to the top of my favorites list. Why kale? I knew from working at
Natural Health magazine that kale is *the* superstar in terms of nutrients and
antioxidant density. But, more than that, it’s one of the most delicious,
easy-to-prepare health foods, able to be grown in New Hampshire year-round
(with the help of season extenders like hoop houses and cold frames), and
extremely affordable. People who claim that healthy food costs too much haven’t
compared the price of kale to a bag of potato chips.
If you’re a kale skeptic, start your future obsession with
lacinato kale, also known as dinosaur kale, Tuscan kale, black cabbage, and
nero di Toscana. In a recent survey of organic growers in New Hampshire, this
variety of kale was the absolute favorite amongst farmers and backyard
gardeners in terms of productivity and popularity compared to any other type of
produce. The leaves are a beautiful, bumpy, verdant shade of emerald, and it
keeps a tad better than some other varieties in the fridge. The flavor is
milder and texture more pleasant, lending itself well to sautes, green
smoothies, kale chips, tacos, egg scrambles, pizzas, stir fries, and other
recipes. That said, any bunch of kale will do, and particularly lovely bunches
of red Russian and other varieties often find their way into my kitchen.
Perhaps it’s the stems that are holding you back? While they
are technically edible, most chefs remove the tough ribs for faster cooking and
better flavor. You can trim them out with a knife, but I simply hold each leaf
of kale stem-up and strip my fingers down the stem to pull off the tender
leaves. Within just a minute or two, your whole bunch is ready to cook. Don’t
be shy: Use that whole bunch in your recipe (or maybe two) – it cooks down
quickly, and, let’s face it, we could all use a little extra green in our
lives. Here's my latest, greatest kale recipe. What's YOUR favorite way to use kale? Let us know in the "Comments" section!
These are all the rage right now, and homemade is much less
expensive and even tastier than pre-packaged because they’re wonderful still
warm from the oven.
- 2 tablespoons organic extra virgin olive oil
- 1 head of kale, ribs removed, torn or cut into pieces
- Salt and pepper to taste
- Optional: spices, parmesan, ground nuts, etc
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