Back when I was a kid, kale was exclusively used as a garnish that was under any plated food, and almost always just thrown away. I honestly don’t think I ever ate it as a child.
Boy have things changed! Not only have I grown older (quite a bit), but I like to think that I’ve grown wiser. I have not only tried kale, but I also really like it and choose to grow it. Oddly enough, I now even have a favorite type of kale, “dino kale” (named for its scaly texture). Seriously, WTK? (What The Kale?!?!)
Nowadays, folks have realized not only that kale shouldn’t be thrown away, we’ve also learned there are many ways to enjoy this leafy green, and kale is good for you because it’s actually chockfull of vitamins and minerals (i.e., A, C & K, as well as calcium).
These nutrients have become important to me...well more honestly, they’ve always been important, it’s just that I’ve recently learned of their importance. I’ve always known that calcium was essential for strong bones and teeth; but, tbh I didn’t know what each of the vitamins really did for me.
Here’s what I’ve learned:
Vitamin A: maintains healthy eyes and skin, also protects from infection
Vitamin C: helps heal cuts and wounds; and, keeps teeth & gums healthy
Vitamin K: aids with blood clots, as well as maintains healthy bones
Calcium: helps keep your bones and teeth healthy
Who can’t use those benefits? As my life has progressed, they’ve become even more vital for me, without a doubt.
That’s all well and good; but what should you do with a bunch of kale? I’ve got some suggestions:
a strawberry kale smoothie,
a kale and carrot salad, and/or
kale chips
Don’t worry, I won’t leave you to your own devices in the abyss of finding recipes...that wouldn’t serve anyone well. Not me. Not you. Not serving the mission here at Urban Roots (shameless plug for my employer...LOL). These recipes are ones I’ve tried; not only in the comfort of my home, but with kids... lots of kids, perhaps even your kids, and at the farm. So quite frankly, they’re doable under most conditions. Moreover, the recipes stick to my philosophy of keeping it simple and yet delicious with what you have. Hope you enjoy!
Strawberry and Kale Smoothie
1 cup of strawberries (preferably fresh; but, if using frozen, you may want to use less ice)
1 cup of kale (cleaned and roughly chopped, especially the stems)
1 cup of yogurt (my preference is lowfat vanilla)
1-2 tbsp honey (local honey has helped me with seasonal allergies)
1 cup ice
Blend (if possible, in a vitamix type blender) until the desired consistency is achieved...I like bits of ice. This will yield roughly 3-4 servings. Use whatever fruits you have on hand, i.e., bananas, blueberries, mangoes are all great.
Kale and Carrot Salad
2 bunches kale, washed and chopped
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 red onion, diced
4 carrots, peeled and shredded
2 zucchini, shredded
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup raisins
1/2 cup feta cheese
Whisk olive oil, vinegar, salt, and pepper in a small bowl. Add all veggies to a large bowl. Pour dressing over veggies and mix together.
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