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All hail Kale!

Click below to listen to my 2 min. Garden Bite radio show:  All hail Kale!

Have I told you I love kale? my husband, on the other hand, is not a fan.  Okay, it can have a bit of a bitter taste to some (others find it peppery)  but that’s why you incorporate it into other dishes or, certainly, add other flavors.  This isn’t the vegetable you pull from the garden and start munching on.  Unless you’re me.

I add kale to my salads for a nice crunch and also used it instead of lettuce for my BLT!

Kale reigns supreme when it comes to nutrition packed veggies and ease of growing.  Full nutritional information is here!  Click HERE for more information about kale and the recipes I talked about on my radio show.

Kale is a cool season vegetable so you can plant it BEFORE the last frost date and again in late summer for a Fall crop.  Right now’s a good time!  You can pick it’s leaves at will.

Kale types of

The above Kale “Winterbor’ is highly recommended for our climate here in Minnesota.  The following Kale also adds ornamental value, ‘Nero di Toscana’.

Kale 'Nero di Toscana'

Kale ‘Nero di Toscana’

Ornamental kale also has edible value.

Kale 'Glamour Red'

Kale ‘Glamour Red’

Hearty kale and white bean stew – my new favorite!!!

  • 2 c. diced red onion
  • 2 c. diced carrot
  • 2 tbsp. minced garlic (I use garlic cloves and more of it!)
  • 2 c. diced peeled butternut squash (I swap this out for sweet potatoes sometimes)
  • 2 c. sliced button mushrooms (I don’t like ‘shrooms so I add extra carrots or squash)
  • 3 tbsp. olive oil
  • 4 c. vegetable or chicken broth
  • 4 c. chopped kale, stems removed
  • 1 12 oz. can white beans
  • 1 14.5 oz can diced tomatoes (I use my own homegrown tomatoes and add oregano or basil or other herb)
  • 2 tbsp. Dijon mustard
  • 1 tsp chopped fresh rosemary (dried is okay too)
  • 1 tsp red pepper flakes (I used my own hot peppers)
  • 1 c. shredded Romano cheese (optional)  but it’s really good!

Heat the olive oil in a dutch oven, add the onions, carrots, garlic, squash, mushrooms (or whatever you choose) and sauté for about 5 to 10 minutes.  Add the stock and the rest of the ingredients.  Cover the pot and  let cook for at least another 20 minutes or until the kale is soft.  Top with shredded romano when serving.

I freeze this stew and, though it gets a bit mushier, I don’t care!  The flavor is so darn good! 

Eat Your Greens Detox Soup:

  • 1½ teaspoons (7 mL) coconut oil or olive oil
  • 1 sweet onion, diced
  • 3 cloves garlic, minced
  • 3 cups (750 mL) sliced cremini or white button mushrooms (about 8 ounces) I don’t use mushrooms but boost the carrots and broccoli
  • 1 cup (250 mL) chopped carrots
  • 2 cups (500 mL) chopped broccoli florets
  • Fine-grain sea salt and freshly ground black pepper, to taste
  • 1½ to 3 teaspoons (7 to 15 mL) grated peeled fresh ginger – LOVE fresh ginger
  • ½ teaspoon (2 mL) ground turmeric
  • 2 teaspoons (10 mL) ground cumin
  • ? teaspoon (0.5 mL) ground cinnamon
  • 5 cups (1.25 L) vegetable broth
  • 2 large nori seaweed sheets , cut into 1-inch (2.5-cm) strips (optional) I don’t use seaweed but boost the kale
  • 4 cups (500 mL) torn kale leaves
Fresh lemon juice, for serving (optional)

Method

In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.

Add the mushrooms, carrots and broccoli and stir to combine. Season generously with salt and pepper and sauté for 5 minutes more.

Stir in the ginger, turmeric, cumin, and cinnamon and sauté for 1 to 2 minutes, until fragrant.

Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10 to 20 minutes.

Just before serving, stir in the nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired.

I have frozen this soup too. 

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