A close relative to wild cabbage, kale is a green or purple leaf cabbage whose central leaves do not form a head like other cabbages. Originally cultivated in 2000 BC in the eastern Mediterranean, the super food kale now consist of dozens of cultivars that have adapted to regions around the world.
Preparing:
When using kale, fold each leaf in half lengthwise and cut away the tough central rib and stem save it for stock or to cook it along with other veggies in sautés. cut the leaves to the desired size, for curly kale pull the leaves from the central stem and tear them in to bite size, also you can do the massage technique that is put some garlic and olive oil and start massaging.
Storing:
Wrap dry, unwashed kale leaves in a 100% cotton kitchen towels and store them in a container and refrigerate up to 10 days.
Preserving:
To freeze kale first cut away the stems them blanch the leaves in boiling water for 2 minutes, plunge into ice water and dry well, store in a airtight container for up to one year
Uses:
In salads, smoothies, stocks, soups, pestos, pastas and almost every where.
be creative and you just need to eat this super food
Nutritional Value: ( 1 1/2 Cup )
Calories: 28 calcium 14% fiber : 2 g
Iron 10% Riboflavin 9% vitamin B6 7%
Vitamin A: 23% Vitamin K :335 %
Potassium 7%. Vitamin C 53 %
Health Benefits:
powerful antioxidante
promotes healthy gut bone
benefits cardiovascular system
protects against cancer
boost immune funtion
support healthy vision
nourishes skin
help dissolve kidney stones and gallstones
RECIPE:
Fava Bean & Kale Pappardelle Step 1: Preparing and Cooking the Dish • 1/4 cup pine nuts • 3 cups stock • 8 oz whole wheat pappardelle noodles (or pasta of choice) • salt (1 tsp per L/qt of water) • 1 cup shelled fava beans (fresh* or frozen) • 3 cups kale (approx. 1 bunch) • 1/4 cup green olives • 1 clove garlic • 1/2 shallot • 1/4 tsp chili flakes • 1/4 tsp sea salt • 1/4 cup parmesan cheese* (optional) • 2 tbsp butter* (or oil) • 2 tbsp parsley Method To start the dish, heat a large fry pan over medium heat and toast the pine nuts until golden. Once toasted, remove from the pan and set aside to cool. Add the stock to the pan and bring to a simmer over medium-low heat. Let the stock reduce by about half, which should take about 15 minutes or so. Meanwhile, bring a pot of cold, salted water to a boil to cook the pasta. Then roughly chop the pine nuts, and émincé the garlic and shallots. Pit and slice the olives in half lengthwise. Chop the leaves of the kale into about 1 1/2" -inch pieces. Discard the stems. Roughly chop the parsley and set everything aside. If using fresh fava beans, which are highly recommended, they should be cleaned and shelled. Once the stock has reduced by about half, turn off the heat and start to cook the pasta. While the pasta cooks, make sure you have everything ready as the sauce only takes a few minutes to cook. Gather the chili flakes, salt, oil, butter and parmesan cheese. *Note: For plant-based, use a non-dairy butter such as Earth Balance and a non-dairy parmesan (or omit from recipe). Once the pasta is about 2 minutes from being cooked, turn the stock to medium-high heat and add the chili flakes, garlic and shallots. When the pasta is about 1 minute away from being cooked, add the kale, along with a good pinch of salt. Then add the olives, fava beans and butter and gently stir to combine. Once the pasta is done, drain and add it to the fry pan. Toss gently and add the pine nuts and parsley. Top with the grated parmesan cheese and toss again. Taste for seasoning, garnish with a drizzle of olive oil, if desired. Serve immediately and enjoy.
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