Written By Guest Writer Appetizer / Recipes / Side dish / Soup / Vegetarian / Vegan Oct 4, 2012 Kale: A Nutritional Powerhouse SHARE VIA: Facebook Twitter PinterestI 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 ChorizoA bowl of this hearty soup and a piece of baguette make this a perfect cozy weeknight supper or lunch. Ingredients½ link of chorizo sausage, sliced into bite sized pieces2 T olive oil6-8 cloves garlic, roughly chopped1 medium onion, diced1 teaspoon dried oregano1 tablespoon balsamic vinegar1 (6oz) can tomato paste1 can diced tomatoes1 large bunch of kale, chopped crosswise into ribbons1 L chicken broth2 (15 ounce) cans white cannellini beansDirections: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 simmerAdd kale and simmer, covered, 30 minutes. Add salt and pepper if desiredWhen ready to serve, brown the chorizo in a frying pan, drain, then add to soup. Raw Kale SaladIf 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. Ingredients1 large bunch of kale, washed and sliced into 1cm ribbons¼ cup chopped (oil packed) sundried tomatoes1/3 cup toasted pinenuts1 clove garlic, crushed2 Tablespoons olive oilJuice of 1 lemon1/8 teaspoon red pepper flakes½ teaspoon kosher saltDirections:Whisk together the garlic, olive oil, lemon juice, pepper flakes, and saltAdd 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 minutesToss with toasted pine nuts right before serving Kale chipsYou 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. Ingredients1 bunch kale, washed, thoroughly dried, and roughly chopped into 4cm pieces2 Tablespoons olive oilKosher salt (or whatever seasoning is desired)Directions:Toss the kale with the oil and desired seasoning, then scatter on a parchment paper lined baking trayBake at 275̊ F for 20-30 minutes until crisp, flipping the leaves halfway through the cooking timeKale chips are best consumed the day they are made but will keep a day or two in an airtight container at room temperature.vegetables SHARE VIA: Facebook Twitter Pinterest Written By: Guest Writer We get many people writing guest articles for us, as well as past contributors. This is the Guest ... Read More You may also like Appetizer / Main course / Recipes December 30, 2019 Spinach and Herb Pesto Spinach and Herb Pesto Makes about 1 cup. 1½ cups finely chopped spinach 1½ cups chopped parsley 2 Tbsp lemon juice, about half a lemon 1 jalapeño ... Read More Appetizer / Main course / Recipes December 30, 2019 One Perogy Two Perogy Perogies with Potato and Wild Mushroom, or Two Cheese Filling This is my recipe for perogies with a fluffy, mashed-potato-infused dough—one ... Read More Appetizer / Recipes September 3, 2019 Sophie Fenlon’s Cervelle de Canut A lyonnaise cheese dip, literally translating to “silk worker’s brain” named after the “canuts” the silk workers of 19th century Lyon. ... Read More Appetizer / Recipes November 6, 2015 Top Notch Crab Cakes: It’s all about the Crab When it comes to eating seafood, crab is one of the finest in selection. The flesh is buttery, sweet and meaty. From the Pacific Northwest to the ... Read More Appetizer / Recipes / Side dish October 14, 2015 Homemade Gravlax: An Alternative To Smoked Salmon Smoked salmon has always been a big part of my culinary life. It’s not that I grew up anywhere near the ocean, but the stuff was always plentiful ... Read More Appetizer / Dessert / How to Cook / Main course / Recipes / Salad / Soup May 16, 2013 Cooking with David Mincey: Parts 4 & 5 Advanced Home Cooking with chef David Mincey – parts 4 & 5 of a 9 part cooking series. One of my favorite parts of The Advanced ... Read More Comments are closed.