All Entries Tagged With: "Kale"
Kale Chips
I had heard of Kale Chips from Arzeena’s facebook posting but had never try it before. Apparently, it is very easy to make. This is a very healthy snack. As a matter of fact, I would even call this a vegetarian chips because it is made of vegetables. I’m glad that Frank and Christina will be making Kale Chips in the South Arm Cooking Club for Seniors.
The Kale Chips have the texture of potato chips and taste like Japanese dried seaweed. It’s amazing what a quick roast in the oven can do to these greens!
Ingredients
- 1 bunch of kale, try to get those with flatter leaves for a crispier texture
- 1 tablespoon olive oil
- salt and pepper to taste
Tuscan Kale Salad
Tuscan kale is sweeter and more tender than regular kale. Tuscan kale also goes by the names black kale, lacinato kale, dinosaur kale and cavolo nero. Unlike lettuce, kale is a hearty green that does not wilt after dressing is added. The salad actually tastes better after a day or two in the fridge. So, it is a great salad that you can prepare in advance for a party.
Hugh, June and Frank made this Tuscan Kale Salad as the side dish to accompany the pizzas. This recipe serves 4.
Ingredients
- 1 bunch Tuscan kale
- 1 tablespoon balsamic vinegar
- 3 tablespoons olive oil
- 1 clove garlic
- 1/4 teaspoon salt
- freshly ground black pepper
Notes:
For a richer salad, add 1/4 cup grated pecorino or parmesan cheese.
If Tuscan kale is not available, do not substitute with regular kale, which will be too chewy. Instead, use 3 cups of arugula and 3 cups of baby spinach. Be sure to use cheese if you try this combination.
Kale and White Bean Soup
Minoo shared this Kale and White Bean Soup in the Gilmore Park Church Community Kitchen. Minoo told us that she got the recipe from a friend who got it from a chef in a restaurant in Stanley Park after trying it out at the restaurant.
The Kale and White Bean Soup is loaded with fiber and complete with protein. Here are some nutritional values of Kale:
- Kale is a good source of vitamin C as do all dark green vegetables do. Vitamin C can boost immune system and protect against colds, flu, asthma, osteoarthritis, and rheumatoid arthritis.
- Kale contains vitamin B6 and riboflavin which can protect against heart disease.
- Kale is a great source of calcium; it is a good alternative source to dairy products for calcium. Calcium is good for healthy bones and teeth.
- Kale in considered to be one of the most highly nutritious vegetables, with powerful antioxidant properties and is anti-inflammatory.
- The high fiber content of kale is good for lowering cholesterol, balancing blood sugar levels, preventing constipation and protecting against colon cancer.
Ingredients
- 1 lb dried navy beans or canned ones
- 2 tablespoons extra virgin olive oil
- 3 cups finely chopped onion
- 2 cups finely chopped carrots
- 1/2 cup finely chopped bacon or prosciutto
- 1 Bay leaf
- 1 teaspoon finely chopped fresh rosemary
- 4 cloves finely chopped garlic
- 5 cups water
- sea salt to taste
- 1/2 teaspoons finely ground pepper
- 1 lb trimmed and cut into one-inch pieces of kale (remove tough stalks)
- 1 cup freshly grated Parmesan cheese
Click on the link below for the instructions.
