Plant Family: Brassicaceae – Mustard Family Kale is a leafy green in the brassica family which includes cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, savoy, and kohlrabi. Kale is a dark leafy green and tastes sweet and flavorful once cooked.
Nutritional Information: Kale is very high in beta carotene (vitamin A), vitamin K, vitamin C, and rich in calcium with 25 grams of fiber. Kale is a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. It is also known to be associated with lower cholesterol and a decrease in dietary fat. It only has 33 calories per cup raw.
Sautéed Kale 1 1/2 pounds young kale, stems and leaves coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced 1/2 cup vegetable stock or water Salt and pepper 2 tablespoons red wine vinegar
Directions: Heat olive oil in pan over medium heat. Add garlic then lower flame and add kale leaves. Cover and cook for 2 minutes. Remove lid and cook until liquid is evaporated. Season with salt, pepper, and and a drizzle of vinegar. Serve immediately.
October 12, 2015
Chile-Lemon Roasted Purple Sweet Potato French Fries