Monday, February 1, 2010

Kale recipes

I promised you a delicious - and very nutritious - soup recipe.  My daughter had told me about a few recipes by phone and the one I wanted to try was the soup.  I somehow got some of the ingredients mixed up and was sure kale was one of the ingredients or having just bought some kale, I was anxious to use it.  Whatever the case, it was a happy accident because the result was delicious.  Kale, in case you do not know, is one of the healthiest vegetables you can eat.  Throw in some broccoli, garlic etc. and I think it becomes more of a tonic potion than a soup!  Since I was not following a precise written recipe I did throw in the ingredients without much precision.  But here is what I recall.  The first photo shows most of the ingredients used.



Heat a couple of tablespoons of olive oil in a big pot.  Add in 2 chopped medium sized onions, one big chopped carrot, one stalk of celery and make your mirepoix as the flavouring base to your soup.  Add 2 big stems of broccoli (florets and stems) and saute that with the rest of the mix.  Then add in a big bunch of chopped kale.  (I did add a small handful of arugula leaves as well but as with any soup you can improvise as you go..)  Stir as needed being careful not to allow anything on the bottom to burn or get too caramelized.  When it has cooked down a bit add in 4-5 cloves of chopped garlic.  You do not want to overcook the garlic and make it bitter. 

Now add a big box (3 cups approx.) of vegetable stock and 3 cups of water.  While sauteing the vegetables have a kettle of water coming to the boil - and use that for your 3 cups of water.  Let it all simmer together until the vegetables are soft.  Salt and pepper to taste.  You can add more water as needed to get the consistency you like.   Let the soup cool for about 1/2 hour and then with a regular blender or an immersion blender - whiz it up into a pureed soup.  Taste and adjust the seasonings if necessary.  You may need to reheat it before serving.  If you are on the cleanse, that is it. 

If you are not on the cleanse you could add a bit of milk or cream and a dollop of sour cream in the middle of each serving.


Above all the ingredients are simmering.




And this is what the soup looks like after blending.

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Roasted Kale
One of the Tastiest Kale Recipes You'll Ever Find
Jun 30, 2007 Stephanie Gallagher


Kale is tossed in olive oil and roasted, then tossed with sea salt.


Kale is one of the healthiest foods around. It's full of vitamins A, C and K, and it is a great source of manganese, calcium and iron. It also has no cholesterol and offers a nice serving of fiber and protein.


The problem is kale is much tougher than other leafy greens, like swiss chard, collard greens and spinach. Hence, it isn't as versatile for cooking. It doesn't work as well in salads or sauces, for example, as spinach or swiss chard.


That's probably also why most recipes for kale are for soups or stir fries. This recipe breaks that mold. The kale comes out of the oven crispy and salty, giving it an almost fried-like texture. The result is a great way to get kids (and grown-ups alike) to eat this uber-nutritious vegetable.


Now, this recipe does have quite a bit of fat as a percentage of overall calories -- far more than a typical healthy recipe. Still, most of that fat is monounsaturated and polyunsaturated, and it has no -- nada, zilch -- cholesterol. Plus, this kale recipe is so rich in vitamins, it's hard to argue that it isn't healthy. Check the nutritional data for yourself, and you decide if it's worth it.


Because this kale recipe has only three ingredients, you want to make sure the ingredients you use are of the highest quality. Try to use a good-quality sea salt.

4 comments:

  1. nice. t loves kale...will definitely be trying this...

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  2. Yum! I'm grocery shopping tomorrow and will pick up some kale. I've never cooked with it before. Thanks Bonnie!!

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  3. Kale is the favorite vegetable in the Black Sea region here. Although I love eating kale stuffed with rice or meat, I never tried to cook it myself. I am keenly following your recepices and experience. Trying to gather strength to start the cleanse..

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  4. Thanks for putting something new into my diet. I never considered it.

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