3 Delicious Ways To Cook Kale

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  • 5/25/12
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  • Cooking Kale

    Kale is overlooked in many kitchens, but its nutritional benefits call for closer inspection of this leafy green nutritional powerhouse. Kale provides large amounts of vitamins A, K and C as well as calcium.

    Read on for three delicious recipes that show kale is much more than a garnish.


    Italian-Style Kale

    You will need:

    • 1 bunch of kale leaves, without stems, coarsely chopped
    • 1 tablespoon olive oil
    • 2 cloves minced garlic
    • 2 tablespoons balsamic vinegar
    • Salt and pepper to taste

    1. Place kale over medium heat in large lidded saucepan until leaves start to wilt.

    2. When volume of kale is reduced to half, remove saucepan lid, and add olive oil, garlic and vinegar.

    3. Continue to cook for 2 minutes.

    4. Season with salt and pepper.

    Stir-Fried Kale

    You will need:

    • 1 chopped onion
    • 3 tablespoons olive oil
    • 3 cloves minced garlic
    • 1 cup bread crumbs
    • 3 bunches washed and shredded kale

    1. Add oil to large skillet, and heat over medium-high heat.

    2. Mix in garlic and onion, and cook until soft.

    3. Add bread crumbs, and cook until browned, stirring frequently.

    4. Mix in kale, and cook until wilted.

    Steamed Kale

    • 12 cups coarsely chopped kale
    • 1 tablespoon olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoon chopped garlic
    • 1 teaspoon soy sauce
    • Pepper to taste

    1. Set steamer into saucepan, and add water to level just below steamer bottom.

    2. Cover, and bring water to a boil.

    3. Add kale, replace lid and steam 8 to 10 minutes, until tender.

    4. Mix olive oil, lemon juice, garlic, soy sauce and pepper together in a large bowl.

    5. Mix kale with dressing, and serve.

    Tips:
    • Choose kale with supple leaves that are not leathery.
    • Kale is especially tasty in the winter because cold temperatures make it sweeter.
    • To store, wrap kale in paper towels, and place in plastic bags.
    • Curly kale that is beginning to wilt can sometimes be revived by soaking in cold water for 10 minutes.
    • Even children who do not like kale can enjoy its nutritional benefits. Add minced kale to pasta, soups, stews or sprinkle it on pizza. 
    Image Credit: popartichoke
    Written By: Shannon R

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