Lacinato Kale

October 11, 2015

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.

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