Kale: A Nutritional Powerhouse

I like the garden’s cold weather offerings of sweet potatoes, squash and beets as much as the next person, but sometime all those ‘comfort food’ vegetables leave me craving something leafy and green. Thank goodness for kale – this nutritional powerhouse comes into its prime during the cooler months and it’s the ideal vegetable to add some green to your fall and winter tables.

Kale is a member of the cabbage family. The most common types of kale are curly kale, Tuscan (also called dinosaur or black) kale, and ornamental kale. Curly kale has a strong peppery flavour and sturdy leaves, while Tuscan kale has a milder flavour and texture. Ornamental kale has leaves that are veined with various pink, red or purple hues, and is generally used for garnishing.

An excellent source of vitamins K, A and C, kale is also high in fibre, and its anti-inflammatory and anti-oxidant properties are thought to prevent against several types of cancer. As if the impressive nutritional resume wasn’t enough, properly prepared kale is quite delicious. Served cooked or raw, kale can star in a number of dishes that will have you happily eating your greens.

—BY LINDSAY MUIR

Kale and Bean Soup with Chorizo

A bowl of this hearty soup and a piece of baguette make this a perfect cozy weeknight supper or lunch.

Ingredients

• ½ link of chorizo sausage, sliced into bite sized pieces
• 2 T olive oil
• 6-8 cloves garlic, roughly chopped
• 1 medium onion, diced
• 1 teaspoon dried oregano
• 1 tablespoon balsamic vinegar
• 1 (6oz) can tomato paste
• 1 can diced tomatoes
• 1 large bunch of kale, chopped crosswise into ribbons
• 1 L chicken broth
• 2 (15 ounce) cans white cannellini beans

Directions:

• In a large pot, sauté onions and garlic in olive oil over medium heat until tender. Stir in oregano, tomato paste, and balsamic vinegar and stir until the harshness of the vinegar dissipates, about 30 seconds.
• Stir in the canned tomatoes, stock, and beans and let soup come to a simmer
• Add kale and simmer, covered, 30 minutes. Add salt and pepper if desired
• When ready to serve, brown the chorizo in a frying pan, drain, then add to soup.

Raw Kale Salad

If you’ve never tried eating kale raw you may be surprised by how delicious it can be in this simple salad. Make sure to toss the salad well and give it 10-15 minutes to sit before serving in order to let the kale soften slightly. Some cooks swear by “massaging” the dressing into the kale leaves by hand until the desired tenderness of the leaves is achieved.

Ingredients

• 1 large bunch of kale, washed and sliced into 1cm ribbons
• ¼ cup chopped (oil packed) sundried tomatoes
• 1/3 cup toasted pinenuts
• 1 clove garlic, crushed
• 2 Tablespoons olive oil
• Juice of 1 lemon
• 1/8 teaspoon red pepper flakes
• ½ teaspoon kosher salt

Directions:

• Whisk together the garlic, olive oil, lemon juice, pepper flakes, and salt
• Add the sundried tomatoes and kale and massage or toss the dressing and kale together until leaves are well coated and start to tenderize. Let the salad sit 10-15 minutes
• Toss with toasted pine nuts right before serving

Kale chips

You can experiment with a variety of flavours for these startlingly addictive chips. Chipotle powder, curry powder, and sesame/seaweed rice seasoning are a few flavouring ideas.

Ingredients

• 1 bunch kale, washed, thoroughly dried, and roughly chopped into 4cm pieces
• 2 Tablespoons olive oil
• Kosher salt (or whatever seasoning is desired)

Directions:

• Toss the kale with the oil and desired seasoning, then scatter on a parchment paper lined baking tray
• Bake at 275̊ F for 20-30 minutes until crisp, flipping the leaves halfway through the cooking time
• Kale chips are best consumed the day they are made but will keep a day or two in an airtight container at room temperature.