TIP OF THE DAY: Dish Up Some Kale | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures TIP OF THE DAY: Dish Up Some Kale | The Nibble Webzine Of Food Adventures
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TIP OF THE DAY: Dish Up Some Kale

Curly kale, growing in the field. Photo by
Rasbak | Wikimedia.

  A few weeks ago, our Top Pick Of The Week was kale chips from Rhythm Superfoods. We also included a recipe for making kale chips at home.

Dark, leafy kale is one of the most highly nutritious vegetables, with powerful antioxidant and anti-inflammatory properties. It is part of the Brassicaceae botanical family, the group of cruciferous cancer-fighters that also includes bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kohlrabi, mustard greens and radishes.

Until the end of the Middle Ages, kale was one of the most common green vegetables in Europe. It was introduced to Canada by Russian traders, and then to the U.S., in the 19th century.*

Yet, though it’s flavorful and good for us, Americans don’t eat much kale. It’s available year-round, so try it. It just may become a family favorite.

*Source: Wikipedia.


How To Buy, Store & Use Kale

Look for kale with firm, deeply colored leaves and moist stems. To store, wrap the leaves in a damp paper towel (don’t wash before storing), tuck it into a plastic bag and place it in your refrigerator’s crisper.

  • Add tender kale leaves to green salads.
  • Use it to add a garden freshness to hearty soups and stews.
  • Whip up a batch of white bean soup with kale.
  • Add cooked kale to pasta; serve it as a side with chicken.
  • Mix it with roasted or mashed potatoes.
    One of the easiest ways to serve leafy, hearty green vegetables like kale is to quickly sauté them with some garlic. Start with this recipe from Melissas.com (which sells organic kale).



  • Extra virgin olive oil
  • 6 cloves garlic, thinly sliced
  • 1 red onion, diced
  • Sea salt to taste
  • Pinch pico de gallo seasoning†
  • 3 tablespoons sliced sundried tomatoes (if in oil, drain well)
  • 1 medium bunch kale, diced, stems removed (reserve for other use)
  • Zest from one lemon
  • 1/2 cup water
  • 2 tablespoons rice wine vinegar
  • 1 teaspoon balsamic vinegar
  • 1/2 cup hazelnuts, lightly toasted and coarsely chopped
    †This is a blend of chile peppers and salt. You can substitute red pepper flakes and adjust the salt to taste.

    1. Place a small amount of oil, garlic and onion in a deep skillet or wok and turn heat to medium. When the onions begin to sizzle, add a generous pinch of salt and pico de gallo seasoning, and sauté for about 2 minutes.

    2. Stir in sundried tomatoes. Stir diced kale into skillet with lemon zest. Season to taste with salt and sauté for 2 minutes.

    3. Add water and rice wine vinegar, cover and reduce heat to low. Cook until kale is quite wilted and a deep green, about 8 minutes.

    4. Remove from heat and stir in vinegar. Transfer to a serving plate and garnish with hazelnuts.

    Find more of our favorite vegetable recipes.


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