Tasty Thursdays: Kale

 I would not be surprised if you think KALE as not a tasty food!  Growing up, I was a very picky eater and would agree with you.  Slowly, I have grown out of this picky stage by wanting to make new foods in the kitchen and knowing leafy greens are there to help and not harm you, right?

 Kale has been one of those foods, I have grown to like to eat because what it packs into its bitter green leaves. It was an acquired taste for me for sure, but reading that kale is a superfood for runners I was game to keep on trying. Minneapolis Running details the benefits of kale:

• Kale is “packed with nutrient rich photochemicals and health promoting benefits. It is rich in calcium, lutein, vitamin C, A, E and K, and tons of beta-carotene. Loaded with fiber, kale is a superior vegetable by any standards.” (Source)
• One cup of kale “includes over 1000% of your daily recommended vitamin K, an antioxidant that promotes bone growth and regulates blood clotting. In fact, kale’s vitamin K content surpasses that of broccoli, spinach and collard greens.” (Source)
• Per calorie, kale has more iron than beef . . . Kale [also] contains more calcium per calorie than milk (90 grams per serving) and is better absorbed by the body than dairy.” (Source)

Here are 3 of my favorite recipes using kale - Thanks to my friend (and running friend) from RealFoodWithout for introducing me to recipes that make kale tasty! 

Kale Chips 

Ingredients
1 head kale, washed and thoroughly dried
2 tablespoons olive oil
Sea salt, for sprinkling
Directions
Preheat the oven to 275 degrees F.
Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Warm Kale Salad -  (use the dates for Larabars later!)

Serves 2
Ingredients
2 Tablespoons extra virgin olive oil
2 large shallots, cut into thin rings
3 slices bacon
1 bunch kale (about 8 cups,) removed from ribs then torn into bite-sized pieces
5 pitted Medjool dates, chopped
1/4 cup Marcona almonds (or sliced almonds)
1 recipe Maple-Balsamic Vinaigrette
2 Tablespoons shaved Parmesan cheese
Directions

1. Heat oil in a large skillet over medium-high heat. Add shallots then fry until golden brown, stirring constantly. Remove to a paper towel-lined plate to drain then sprinkle with salt and set aside.
2. Turn heat down to medium then add bacon to skillet and cook until browned and crisp. Remove to a paper towel lined plate to drain then set aside. Remove all but 2 teaspoons bacon grease from the skillet.
3. Add kale, dates, and almonds then saute for 30 seconds. Add vinaigrette and then toss until just coated. Divide kale between two plates then top with reserved bacon, crispy shallots, and parmesan cheese.

 Portuguese Chourico and Kale Soup

Ingredients

2 tablespoons (2 turns around the pan) extra-virgin olive oil
3 medium white waxy potatoes, like yukon golds, peeled and diced
2 medium onions, chopped
4 to 6 cloves garlic, chopped
2 bay leaves, fresh or dried
1 pound kale, coarsely chopped
Coarse salt and pepper
1 (15-ounce) can garbanzos ( chick peas), drained and rinsed
1 can diced tomatoes
1 pound diced chourico, casing removed
1 quart chicken broth
Warm, crusty bread

Directions

Heat oil in a deep pot over medium high heat. Add potatoes and onions, cover and cook 5 minutes, stirring occasionally.

Add garlic, bay leaves, and kale to the pot. Cover pot and wilt greens 2 minutes. Season with salt and pepper. Add beans, tomatoes, chourico, and broth to the pot and bring soup to a full boil. Reduce heat back to medium and cook 5 to 10 minutes longer or until potatoes are tender.

Serve soup with hunks of crusty bread and butter.

What are you other favorite kale recipes? I am always on the look out for some new ones!